Tag: vegetables

Handle with Care: Fruits and Vegetables

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Strawberries drying on paper towels

Excess moisture can cause most fruits and veggies to spoil prematurely. Avoid prewashing leafy greens and berries, but if you must, make sure the produce is dried thoroughly before storing. Wrap dried leaves in a clean towel to absorb excess moisture and store in a plastic bag in the fridge. Make sure berries are dried thoroughly before storing in the fridge in an air-tight container. It’s helpful to give berries space by using flat containers with abundant surface area. Storing cut vegetables, like carrots, celery, and potatoes, in water can help prolong their freshness.

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Growing Together Iowa Grant: Cultivating Health and Community

Kristin Taylor

The Growing Together Iowa Mini-Grant Program, www.extension.iastate.edu/mastergardener/growing-together-iowa, has provided funding for the Master Gardener donation garden projects since 2016. The funding helps volunteers buy materials such as seeds, fencing, and harvest supplies to support food pantry donation gardens.

Watering a tomato plant

Growing Together Iowa aims to accomplish the following:

  • Increase access to fresh fruits and vegetables
  • Promote healthy food choices
  • Provide nutrition and gardening education

In 2023, 33 Iowa counties participated in the project, growing an impressive 103,670 pounds of fruits and vegetables. These nutritious crops were donated to 100 food pantries and distribution sites, benefiting 82,000 Iowans.

This project is funded by the USDA SNAP-Ed program and Amerigroup. It’s an example of how community gardens can address food insecurity while creating a sense of togetherness and well-being. For more information, visit the Growing Together Iowa website, www.extension.iastate.edu/mastergardener/growing-together-iowa, and explore the map, iastate.app.box.com/s/6rfxw4iip42885bckjc7hmk1096b2o6k, of participating counties.

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Double Up Food Bucks

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Vegetables

The Double Up Food Bucks (DUFB) Incentive Program helps Iowans with low incomes buy fresh fruits and vegetables. It is also a way to support local economies in your community.

You must use your SNAP EBT card to buy fresh produce at participating grocery stores or farmers markets. DUFB will give you an extra dollar for every dollar you spend up to $10 on fruits and vegetables. That means you can buy even more produce.

If you live in Iowa, visit the Healthiest State Initiative, iowahealthieststate.com, to find a DUFB location near you. If you are not in Iowa, check out Double Up Food Bucks, doubleupamerica.org, to find participating grocery stores and farmers markets in your area.

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Vegetable Frittata

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Serving Size: 1 slice | Serves: 4

Vegetable Fritatta

Ingredients:

2 cups vegetables, chopped (mushrooms, onions, peppers, tomatoes)
6 eggs
1/4 cup nonfat milk
1/2 cup shredded cheese

Directions:

  1. Heat an ovenproof skillet over medium heat. Spray with nonstick cooking spray. Add vegetables and sauté until tender, 3–5 minutes. Reduce heat to medium low.
  2. While vegetables are cooking, beat eggs and milk together in a medium-sized bowl. Stir in cheese.
  3. Turn the oven broiler on high.
  4. Pour eggs over vegetables. Cover with a lid. Cook until eggs are nearly set, about 6 minutes. Do not stir, and do not remove the lid.
  5. Remove the lid from the skillet and place the skillet in the oven. Broil until eggs are completely set and lightly browned, 2–3 minutes.

Nutrition information per serving:
190 calories, 12g total fat, 5g saturated fat, 0g trans fat, 295mg cholesterol, 210mg sodium, 5g carbohydrates, 1g fiber, 3g sugars, 14g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Scrambled Egg Skillet

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Serving Size: 1 1/3 cups | Serves: 3

Ingredients:

  • 1 tablespoon oil (canola, olive, vegetable)
  • 1 1/2 cups yellow or red potato, diced
  • 3/4 cup bell pepper, diced
  • 1/2 cup onion, diced
  • 6 eggs, beaten
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Optional: chopped avocado, chopped herbs, hot sauce, ketchup, salsa, shredded cheese, sour cream

Directions:

  1. Heat oil in a large skillet over medium heat.
  2. Add potatoes to skillet. Sauté for12 minutes, stirring every 2 to 3 minutes.
  3. Add peppers and onions. Sauté 4 to 5 minutes or until potatoes are cooked through.
  4. Reduce heat to medium low. Pour eggs over vegetables. Stir in salt and pepper.
  5. Gently stir the eggs into the vegetables. Cook and stir until eggs are set and no liquid remains in the pan.
  6. Top with optional ingredients.

Nutrition information per serving:
200 calories, 1.0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 39g total carbohydrate, 8g fiber, 9g sugar, 12g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu, spendsmart.extension.iastate.edu.

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Slow Cooker Black-eyed Pea Soup

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Serving Size: 1 1/2 cups | Serves: 5

Woman peeling a carrot

Ingredients:

  • 1/2 pound dried black-eyed peas
  • 2 cups vegetable broth
  • 1 cup water
  • 6 carrots, chopped
  • 2 ribs celery, chopped
  • 1 medium onion, chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon seasoning (basil, dried oregano, rosemary, or sage)

Directions:

  1. Rinse and sort dry black-eyed peas to remove any dirt or debris.
  2. Place all the ingredients in the slow cooker and mix.
  3. Cook on low for 8 hours.

Nutrition information per serving:
200 calories, 1.0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 39g total carbohydrate, 8g fiber, 9g sugar, 12g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu, spendsmart.extension.iastate.edu.

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Slow Cooker: Your Best Friend for Plant-based Meals

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Slow cookers are popular and an easy dinner option. Slow cooking is exactly what it sounds like—a process of cooking slowly. Using a slow cooker can retain some of the nutrients typically lost when frying or boiling.

Plant-based slow cooker meals focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Plant-based meals are a great way to focus on choosing foods from plant sources, but that doesn’t mean you have to stop eating meat and dairy.

Research has shown plant-based diets reduce the risk of heart disease, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and a decreased risk of frailty, along with better mental and physical function.

Here are a few tips to get started with a plant-based slow cooker meal:

  • Add a whole grain with root vegetables, like potatoes and turnips, for soups and stews.
  • Try dry beans for soups and stews.
  • Layer vegetables, starches, and sauces for a casserole-style meal.
  • Use a variety of herbs and spices to add flavor.

Enjoy a nutritious and delicious plant-based recipe perfect for slow cooking at Spend Smart. Eat Smart., go.iastate.edu/FR22GX.

Source: Harvard School of Public Health, go.iastate.edu/OYSCUO

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Roasted Vegetables and Kielbasa

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Serving Size: 1 1/2 cups | Serves: 4

Plate with roasted vegetables and kielbasa, fruit, roll, drink

Ingredients:

  • 5 cups chopped vegetables (broccoli, cauliflower, carrots, onions, peppers, potatoes, zucchini)
  • 1 tablespoon oil (canola, olive, vegetable)
  • 1/4 teaspoon ground black pepper
  • 1 turkey kielbasa (13 ounces)

Directions:

  1. Preheat oven to 400°F.
  2. In a large bowl, stir together chopped vegetables, oil, ground black pepper.
  3. Cut kielbasa into round pieces 1/4 to 1/2 inch thick.
  4. Stir kielbasa into vegetables.
  5. Spray baking sheet with nonstick cooking spray. Spread vegetables & kielbasa evenly over baking sheet.
  6. Bake for 15 minutes. Stir.
  7. Bake for up to 25 minutes more, stirring every 5 to 10 minutes, until vegetables are soft. Cooking time depends on size of vegetable pieces.

Nutrition information per serving:
250 calories, 12g total fat, 3g saturated fat, 710mg sodium, 22g carbohydrates, 4g dietary fiber, 15g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Pork Loin Roast and Vegetables

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Serving Size: 3 oz. meat and 1 cup of vegetables | Serves: 6

Ingredients:

  • 2 cups onion, cut in wedges
  • 2 cups potatoes, diced
  • 2 cups baby carrots or 3/4 pound regular carrots, sliced
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 tsp salt, 1/4 tsp ground black pepper
  • 1 1/4 pound pork loin
  • For Rub: 1 tablespoon brown sugar, 1/2teaspoon garlic powder, 1/2 teaspoon ground black pepper, 1/4 teaspoon salt

Directions:

  1. Preheat oven to 400ºF.
  2. Mix vegetables with 1 tablespoon oil, salt, and black pepper in a bowl.
  3. Lay vegetables around edge of 9”x13”pan. Put in oven.
  4. Using a small bowl, mix the brown sugar, garlic powder, ground black pepper, and salt in the bowl.
  5. Sprinkle the mixture over the loin. Press gently so it sticks to the roast. Wash your hands.
  6. Heat 1 tablespoon oil in large skillet over medium high heat. Add the loin. Brown the sides of meat. Cook about 2–3 minutes per side.
  7. Transfer the pork to the center of the pan with vegetables. Bake for about 40 minutes. Check the temperature after 30 minutes in the oven.
  8. Remove from oven when meat thermometer reads 145ºF. Let set for 5minutes. Slice and serve.

Nutrition information per serving: 240 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 55mg cholesterol, 310mg sodium, 19g total carbohydrate, 4g fiber, 7g sugar, 22g protein.

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How to Create a Container Garden

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Is your garden limited on space? Consider growing your vegetables in containers! Container gardening occurs when plants are grown in containers such as pots rather than in the ground. This method reduces potential problems with infertile garden sites and “free-living” bacteria such as nematodes.

Tomatoes growing in container
  • Containers. Almost any type of container can be used as long as it has drainage holes in the bottom. Common containers include plastic, clay, ceramic, or wood. Check out this resource, store.extension.iastate.edu/product/4179, for more information on size of containers recommended for various vegetables and the amount of potting mix.
  • Growing mixes. Select quality mixes that are free of plant disease organisms and weed seeds, are less likely to compact, drain well, are lightweight, and hold moisture and nutrients. Soiless potting mixes can be purchased from garden centers and retail outlets and can be prepared with fertilizer included.
  • Summer care of container gardens.
    • Location. Vegetables grow best in full sunlight. Plants that bear fruit require at least 6 hours of direct sunlight per day. Leafy vegetables tolerate more shade.
    • Watering. Plants grown in containers require more frequent watering because they dry out from the sun and wind. Never allow the soil to completely dry out between waterings. Overwatering will also kill plants. Avoid wetting leaves when watering to prevent the development of plant diseases.
    • Fertilization. A soluble fertilizer (15-30-15 or 20-20-20) applied once every week is recommended. If using a commercial potting mix, it may not be necessary to begin fertilization until midsummer.
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