Purchasing

• Select plump, heavy tomatoes with a rich color and pleasant aroma.
• They should be free of blemishes and soft spots.
• When gently squeezed, they should yield slightly and feel somewhat firm. Soft tomatoes are usually watery or overripe.
• If purchasing tomatoes off-season, select fresh plum and cherry tomatoes as they have slightly more flavor than large globe tomatoes.
• Store unwashed ripe tomatoes at room temperature for up to 3 days. Never refrigerate tomatoes before cutting as the cold temperature makes them lose flavor and become mealy in texture.
• Unripe tomatoes can be ripened by placing them in a paper bag. Do not place them in the sun to ripen.
• Refrigerate cut tomatoes in plastic wrap for 2 days, though flavor and texture will be diminished.

Preparing

• Wash tomatoes under cold water just before using.
• For sandwiches and salads, remove the stems and cores with a paring knife. Slice, dice or cut into wedges with a serrated knife.
• To core a tomato, place it on its side. Insert the tip of a serrated paring knife at an angle into the stem end. Rotate the tomato at the same time you cut with a sawing motion. Continue until the core is separated and can be easily removed.
• To seed a tomato, cut it in half crosswise. Hold the tomato half over a bowl, cut side down, and gently squeeze to remove the seeds. Use a small spoon to remove any remaining seeds, if necessary.
• To hollow out a tomato for stuffing, cut in half or cut a slice off the top. Scoop out the seeds and pulp with a spoon. Invert the tomato shell and place on paper towels to drain for at least 15 minutes before stuffing.

Nutrition

Serving

• Whip up easy homemade salsa with chopped tomatoes, onions, jalapeño peppers, cilantro and a squeeze of lime juice.
• Toss freshly cooked pasta with pesto and diced tomatoes for an easy summer meal.
• Thread plump cherry tomatoes on skewers and add great color to grilled kabobs.
• Arrange sliced tomatoes and fresh mozzarella on a platter, drizzle with olive oil and garnish with fresh basil for an instant summer salad.
• Stir chopped seeded tomatoes into guacamole and other creamy dips for extra color and flavor.

Green peppers, the most common and least expensive variety of bell pepper, are picked before they ripen and have a slightly sharper flavor. When left to ripen, green peppers become sweeter and turn red, yellow or other colors depending on the variety.

Purchasing

• Select firm, crisp bell peppers that feel heavy for their size. They should be shiny and richly colored.
• Avoid any that are shriveled or have soft spots.
• For stuffed peppers, choose round, blocky-shaped peppers.
• Refrigerate unwashed peppers in a plastic bag for up to 1 week. Red, yellow and other colored peppers are slightly more perishable than green peppers.
• Wrap leftover cut peppers in plastic wrap and refrigerate for 1 to 2 days.

Preparing

• Rinse bell peppers under cold running water just before using.
• To chop or slice, stand pepper on its end on a cutting board. Cut down 3 or 4 times to form vertical slices. Discard the stem, core and seeds. Remove the white veins or membranes. Cut the slices into strips or chop as desired.
• To cut pepper into rings or prepare for stuffing, make a circular cut around the top of pepper with a paring knife. Pull out and discard the stem, core and seeds. Carefully cut out the membrane and rinse with water to remove any seeds. Slice crosswise to form rings or leave intact for stuffing.
• Roasting peppers gives them an intensely sweet, smoky flavor. To roast peppers, arrange whole peppers on a foil-lined baking sheet. Broil 2 to 4 inches from heat source until blackened on all sides, turning with tongs as needed. Wrap peppers in foil from pan and place in plastic bag to steam and loosen skins. When cool enough to handle, peel off and discard blackened skins with a paring knife. Remove and discard stems, cores and seeds. Slice and use in sandwiches, salads, dips, spreads, pizza toppings and pasta dishes.

Nutrition

• Red peppers are an excellent source of both vitamins A and C.
• Green peppers are an excellent source of vitamin C.

Serving

• Cut peppers into strips and serve with your favorite dip for appetizers.
• Toss cut-up peppers into stir-fries, salads, chilis, soups and stews.
• Stuff hollowed-out bell peppers with cooked rice, pasta or other grains and bake for a hearty entrée.
• Serve your favorite creamy dip in a hollowed-out bell pepper for a unique, edible bowl.
• Top pizzas with raw or roasted, sliced or diced bell peppers.
• Add chopped or sliced peppers to pita pockets and wrap sandwiches for great color and crunch.
• Stir chopped red, yellow or orange peppers into fruit or vegetable salsas for a touch of color and sweetness.

A member of the cabbage family, fresh bunches are available year-round with peak crops harvested between October and April. This versatile vegetable can stand alone as a substantial side dish yet is equally at home in stir-fries, salads, and pasta dishes.

Purchasing

• Select broccoli with firm stems, crisp leaves and tightly closed dark green or purplish-green buds. Bunches with yellow or open buds and woody stems are no longer fresh.
• Refrigerate unwashed broccoli in a plastic bag for up to 5 days.

Preparing

• After rinsing under cold water, remove and discard the leaves and ends of the stems.

•  

  To make broccoli spears, use a vegetable peeler to remove the tough, outer part of the stems. Cut the stems and florets lengthwise into halves or quarters. Cut slits in the stems to help them cook more quickly and evenly.
• To separate the florets from the stems, lay the bunch of broccoli on its side. Use a large knife to cut off the florets, leaving about 1/2 inch of small stems attached. Large florets can be broken or cut into bite-sized clusters. Florets may be cooked or served raw.
• Peeled broccoli stems may be cut crosswise into 1/4-inch slices; eat raw or cooked.
• Broccoli should be steamed, boiled or stir-fried until just tender. Overcooking robs this vegetable of its vibrant green color and fresh taste, giving it a drab look, mushy texture and strong flavor. Florets cook more quickly than stems, so cook them separately to avoid overcooking.
• Blanching or partially cooking broccoli florets for salads makes them slightly tender and retains their bright green color. Cook the florets in boiling water for 2 to 3 minutes, then immediately plunge them into ice water until cool. Drain and pat dry.
• Broccoli can be eaten raw, steamed, grilled, boiled, roasted or baked, some batter and fry it. Broccoli is very nutritious and is used in a wide variety of American, Asian and Italian dishes.

Nutrition

• Good source of fiber and excellent source of vitamins A and C
• One cup of chopped raw broccoli contains:
  
  31 calories
  

   

  2g fiber
  3g protein
  81mg vitamin C
  43mg Calcium
  19mg Magnesium
  288mg Potassium
  30mg Sodium
  60mg Phosphorus

Serving

• Add florets and sliced stems to your favorite stir-fry recipes and serve over hot cooked rice.
• Top baked potatoes with cooked broccoli and Shredded Cheddar or Swiss Cheese for a meatless main dish.
• Get the kids to eat some green veggies by stirring chopped cooked broccoli into a Macaroni & Cheese Dinner.
• Serve raw florets or peeled and sliced stems with your favorite Dressing as a dip.

• Dress up plain, steamed broccoli spears by sprinkling them with Grated Cheese or toasted Silvered Almonds.

Cauliflower’s cabbage-like flavor becomes milder when cooked and blends well with cheese and other vegetables, such as carrots and green beans. The whole head or florets can be steamed, boiled, baked or stir-fried. The florets can also be blanched and served with dips. This versatile vegetable can star as a side dish or play a supporting role in salads, pasta dishes and stir-fries.

Purchasing

• Select firm heavy heads with tightly compacted ivory-colored florets. The leaves should look green and fresh.

•  

  Avoid any heads with brown-spotted florets and yellowish leaves.
• Refrigerate unwashed heads of cauliflower in plastic bags for up to 1 week and washed florets for 3 to 5 days.
• Cooked cauliflower does not keep well and should be refrigerated for only 1 day.

Preparing

• Remove and discard the leaves and stem. Separate the head into florets and rinse under cold water.
• If cooking the head whole, cut out and discard the core at the base with a paring knife before rinsing and cooking.
• For best results, cook cauliflower just until tender. Overcooking robs this vegetable of its fresh taste and firm texture, turning it mushy with a strong flavor and odor.
• Blanching or partially cooking cauliflower florets for salads or dippers makes them slightly tender and more flavorful. Cook the florets in boiling water for 2 to 3 min. then immediately plunge them into ice water until cool. Drain and pat dry.

Nutr

ition

Red and green cabbages taste the same and can be used interchangeably in most recipes. When cooked, the pigment in red cabbage leaches out and colors surrounding ingredients. To maintain its bright red color, add 1 teaspoon lemon juice or vinegar to 1 quart of the cooking liquid.

Preparing

• Remove and discard any wilted or fibrous outer leaves and wash under cold running water. If cutting cabbage into wedges, do not remove the core so the leaves remain intact. Otherwise, remove and discard the white inner core.
• To shred cabbage for coleslaw or salads, place washed and cored cabbage half cut-side down on a board and slice crosswise to form thin strips. Or shred on the largest holes of a grater or in a food processor. One pound yields 4 to 4-1/2 cups shredded or sliced cabbage.
• Avoid overcooking cabbage to prevent a strong odor and flavor. For best results, boil, steam, or stir-fry cabbage just until crisp-tender. One

   

  pound yields 2 to 2-1/2 cups cooked cabbage.
• To prevent red cabbage from discoloring, use a stainless-steel knife to cut

Purchasing

•  

  Select bright green Brussels sprouts with compact heads that are heavy for their size.
• Small sprouts are more tender and have a sweeter flavor than large ones.
• Avoid any with wilted yellow leaves as these are older sprouts and will have a bitter flavor.
• Refrigerate unwashed Brussels sprouts in a plastic bag for up to 4 days. If stored much longer, they will develop a strong taste.

Preparing

• Remove any loose and wilted outer leaves and trim the stem ends, taking care not to cut too closely to the bottoms of the leaves or they will separate and fall off during cooking. Rinse under cold water; drain.
• To promote quicker and more even cooking, cut a shallow “X” into each stem end to allow the heat to penetrate the inside of the sprout. Sprouts can also be cut in half before cooking.
• For best results, cook Brussels sprouts quickly and just until they are tender. Avoid overcooking to prevent a pasty texture and strong bitter flavor.

Nut

rition

Serving

• Toss halved Brussels sprouts with olive oil, minced garlic, salt and pepper. Spread onto baking sheet. Bake at 450°F for 25 min. or until tender and edges are browned. Top with cooked and crumbled Bacon.
• Stir hot cooked Brussels sprouts into your favorite cream or cheese sauce. Serve immediately or bake in a casserole dish and serve au gratin.
• Top cooked Brussels sprouts with your favorite Dressing and toss to coat for instant flavor.
• Maple syrup, blue cheese, Parmesan cheese, pecans, walnuts, mustard and bacon are ingredients that complement the flavor of Brussels sprouts.

Purchasing

• Select brightly colored, unblemished green and wax beans with smooth pods that are crisp enough to snap when bent in half. Slender pods indicate tenderness.
• Refrigerate unwashed beans in a perforated plastic bag for up to 5 days. For maximum crispness, it’s best to use the beans within 2 days of purchase.

Preparing

• Wash the beans, then snap off and discard the stem ends, pulling any strings down along the length of the beans.
• Break the beans into desired lengths or leave whole. Or, cut them French-style by slicing lengthwise into halves or quarters.
• Steam, boil, microwave or stir-fry fresh beans until crisp-tender. For best results, use a pot or dish large enough to avoid overcrowding the beans during cooking. Do not overcook or they will lose their vibrant color and fresh flavor.
• Green beans will turn a drab color when cooked or tossed with acidic ingredients, such as tomatoes, lemon juice and vinaigrettes. If possible, add these ingredients near the end of the cooking time or close to the serving time to retain a bright green color.

Nutrition

• Fresh green beans provide a good source of vitamin C and fiber, and are low in calories, fat and sodium.

Serving

• Serve whole raw or blanched beans with your favorite Dressing as a dip.
• Garnish cooked beans with a sprinkle of toasted chopped Walnuts or Sliced Almonds for extra flavor and crunch.
• Make cooked beans irresistible to kids by pouring warm Cheese Sauce over them before serving.
• Add beans to your favorite stir-fry recipe for great color and flavor.
• Jazz up your favorite potato salad recipe by stirring in cooked green beans.
• Toss cooked beans with Basil Pesto Sauce for a side dish with zesty Italian flavor.

Purchasing

• Select beets that are firm with smooth skins and fresh green tops. Small to medium-size beets are usually more tender and sweet.
• Remove the green tops as soon as possible after purchasing, leaving 1 to 2 inches of the stems attached to the beets.
• Refrigerate beets in a plastic bag for 7 to 10 days.
• The greens are more perishable and should be refrigerated in a plastic bag for only 1 to 2 days.

Preparing

• For best results, cook beets whole and unpeeled. Gently wash the beets to remove surface dirt, taking care not to pierce the skin. Leaving the skin, roots and stem intact minimizes the color leaching out during cooking.
• Beets can be boiled, steamed or roasted and served hot or cold. 
• After cooking, peel the beets when they are cool enough to handle, removing the roots and stems. To prevent red-stained hands, wear plastic gloves when slicing or chopping cooked beets.
• Beet greens should be prepared, cooked and served as for fresh spinach. For a simple side dish, simply rinse and drain greens and sauté with a little olive oil and garlic just until wilted, season with salt and pepper to taste.

Nutrition

Serving

• Toss slices of cold, cooked beets into a green salad and top with your favorite Salad Dressing.
• Substitute cooked grated beets for the red cabbage in your favorite coleslaw recipe. Before grating, be sure to not overcook the beets; their texture should be slightly firm for this usage.
• Roast beets alongside potatoes and other root vegetables for a change of pace.
• Add a retro flair to your evening meal by serving sliced pickled beets with Cottage Cheese!

Purchasing

• Select heads that are firm and heavy for their size with tightly closed leaves.
• The outer leaves should be crisp and dark green with no signs of a rusty or brown color. Avoid heads with wilted leaves.
• When purchasing torn leaves or romaine hearts packaged in cellophane bags, check the freshness date and inspect the lettuce for any discoloration.
• Refrigerate romaine lettuce unwashed or washed in a plastic bag in the crisper drawer. Unwashed lettuce will keep for 7 to 10 days and washed lettuce for 3 to 5 days.
• Whether washed or unwashed, leaves should be dry before storing to prevent mold and rot. Dry the leaves before refrigerating or add paper towels to the bag to absorb excess moisture.

Preparing

• Remove and discard any bruised, wilted or discolored leaves. Wash thoroughly under cold running water, separating the leaves to expose any buried grit or dirt.
• Dry leaves thoroughly by using a salad spinner or by patting them between layers of paper towels. Excess moisture prevents dressings from coating the leaves and may reduce storage time.
• Although it is usually best to tear lettuce into bite-size pieces by hand to prevent the cut edges from browning, romaine leaves are less delicate and consequently can be cut with a knife.
• To easily shred romaine lettuce, stack several washed and dried leaves, roll up to form a cylinder and slice crosswise at 1/4- to 1/2-inch intervals.
• For best results, do not toss lettuce with dressing until just before serving as the dressing wilts the leaves.

Nutrition

Serving

• Tuck whole or shredded romaine leaves into your favorite sandwiches, including pita breads and wraps, for extra color and crunch.
• Mix crisp romaine with softer lettuces, such as green or red leaf, then toss with your favorite KRAFT Dressing and OSCAR MAYER Real Bacon Bits.
• Line serving plates or bowls with lettuce leaves for a special touch. A plate of appetizers, a JELL-O salad, or a potato or pasta salad will look even more appetizing.
• Turn a Caesar salad into a main dish by adding LOUIS RICH Grilled Chicken Breast Strips.
• Toss sturdy romaine leaves with your favorite PLANTERS Nuts and cut-up seasonal fruits or vegetables for a tasty side-dish salad.

Purchasing

• Pick a bunch of bright-orange carrots that are straight and firm, not wilted or cracked. If the tops are attached, the leaves should be bright green and fresh.
• Cut off the tops before storing. Refrigerate unwashed carrots in a plastic bag in the crisper drawer for up to 2 weeks.

Preparing

• Before using carrots, trim both ends, peel and rinse with water. Young, tender carrots need no peeling. Rinse and scrub gently with a vegetable brush to remove any surface dirt.
• Cutting carrots diagonally into slices or chunks exposes more surface area to the heat and makes them cook more quickly.
• Shred raw carrots on the large holes of a grater or in a food processor.
• Cooking enhances the natural sweetness of carrots. Steam, boil or microwave in a small amount of water. For the best flavor and texture, cook carrots just until crisp-tender.
• Roast carrots by cutting them lengthwise into halves and then into 1-inch chunks. Coat the chunks lightly with oil and roast on a baking pan in a 400°F oven for 20 to 30 minutes.
• Dill, tarragon, orange, mustard, brown sugar, honey and nutmeg are flavors that go well with carrots.

Nutrition

Serving

• Toss shredded carrots into salads and sandwiches or stir into cake, muffin and quick bread batter.
• Add sliced or diced carrots to soups, stews and casseroles.
• Serve raw ready-to-use baby carrots or carrot sticks with your favorite Dressing as a dip.

Preparing

• Trim off the roots and wash thoroughly under cold running water. Remove any wilted, slimy or discolored layers of green tops.
• Green onions can be used whole, cut crosswise into thin slices, chopped or cut diagonally into 1- or 2-inch pieces.
• Both the white bases and green tops can be served raw or cooked, although the green tops cook more quickly than the white bases.

Nutrition

• These onions are low in calories and very low in sodium, and fat free.

Serving

• Toss chopped or sliced green onions into salads for a burst of mild onion flavor. Serve with your favorite Dressing. Mexican dishes such as tacos, enchiladas and nachos are great topped with Sour Cream and sliced green onions.
• Snip some green onion tops into scrambled eggs and omelets. They make a great substitute for fresh chives.
• Garnish creamy dips, baked potatoes and soups with a sprinkle of chopped or sliced green onions for instant eye appeal.
• Stir green onions into cooked rice for a dash of last-minute color and flavor.

Purchasing

• While sometimes sold individually, leeks are often tied in bunches of 3 or 4 at the supermarket. Select smaller sized leeks when possible for maximum tenderness. Larger leeks can be tough and woody.
• The leaves should be crisp and green with no signs of wilting or yellowing.
• Look for white stalks that are straight, firm and free of blemishes or cracks. The attached roots should be pliable and light in color.
• Refrigerate unwashed leeks in a plastic bag for up to 5 days.

Preparing

• Dark green leek tops are too tough to eat; only the white and light green portions of the stalk are edible.
• Trim off and discard the roots and the leaf tops down to where the dark green color begins to turn pale.
• Because leeks are grown partially underground, soil and grit are often lodged between their concentric layers. To thoroughly clean, cut each leek lengthwise to within 1 inch of the root end. (If the leek is cut completely into halves, it will fall apart during cleaning.) Separate the layers while rinsing well under cold running water to remove all embedded soil. If the soil is difficult to remove, soak the leeks in a bowl of water for 10 minutes, letting the soil sink to the bottom of the bowl.
• Cut the leeks lengthwise into halves or quarters, then slice or chop as desired.
• Leeks can be braised, steamed or sautéed until crisp-tender. Avoid overcooking them or they will become soft and slimy.

Nutrition

Serving

• Thinly slice young, tender leeks and add to tossed green salads in place of red or green onions.
• Use leeks in any casserole that calls for onions or garlic, especially those with ham or cheese.
• Add chopped or sliced cooked leeks to quiche fillings or scrambled eggs.
• Stir chopped cooked leeks into mashed potatoes for incredible flavor.
• Substitute leeks for onions while cooking them with carrots and celery for soup, stew and stuffing bases.
• Enhance cream sauces with leeks and serve over hot cooked pasta, vegetables, fish or poultry.
• Lemon, basil, sage, thyme and mustard all pair well with the flavor of leeks.

Pickling cucumbers are usually smaller in size and sold mainly to food companies, though they may turn up at farmers’ markets for use in home pickling. While available year-round, cucumbers are best during their peak season of May through July.

Purchasing

• Select firm cucumbers with smooth, deep-green skins. Slender cucumbers usually have less seeds than thick ones.
• Avoid any with shriveled ends or a yellowish color.
• Refrigerate unwashed cucumbers in a plastic bag for up to 1 week.
• Sliced cucumbers can be wrapped airtight and refrigerated for up to 5 days.

Preparing

• Rinse cucumbers under cold water before cutting.
• The skins of unwaxed cucumbers are edible and do not require peeling.
• Pickling cucumbers should be scrubbed under running water with a vegetable brush to remove any sharp spines.
• The edible seeds may be removed if the cucumber is to be stuffed, shredded or for personal taste. To seed cucumbers, cut them lengthwise into halves and use the tip of a small spoon or a melon baller to scrape out the seeds.
• Cucumbers are usually served raw and can be sliced, chopped, diced, cut into strips or shredded.

Nutrition

Serving

• Tuck sliced or chopped cucumber into sandwiches or pita pockets.
• Toss cucumber slices into green salads or skip the greens and make a cucumber-only salad with some shredded carrots, thinly sliced onions and your favorite  Dressing.
• Hollow out cucumber segments and fill with flavored Cream Cheese Spread for a quick appetizer.
• Serve creamy tuna, chicken or shrimp salads in hollowed out cucumber halves.
• Salmon and cucumber pair well together. Top cocktail rye bread slices with a cucumber slice, small piece of smoked salmon and tiny dollop of Sour Cream for easy appetizers.
• Add chopped seeded cucumber to fruit salsas for refreshing flavor and crunch.

Purchasing

• Select firm, smooth, well-shaped potatoes that are free of wrinkles, cracks and blemishes. Avoid any with green-tinged skins or sprouting "eyes" or buds.
• Store potatoes for 2 to 3 weeks in a cool, dark, well-ventilated place. Warmth and light encourage sprouting and shriveling. They may be stored in a paper or burlap bag. Do not store potatoes in the refrigerator.
• Never store potatoes near onions as gases given off by the onions cause potatoes to spoil faster.

ALL SORTS OF POTATOES
Select types of potatoes based on how they will be used: baked, boiled, mashed, roasted or fried.

Russets: also called baking or Idaho potatoes; long and slightly rounded with rough, brown skin; high in starch and low in moisture; excellent for baking, french fries and mashing.

Round Reds & Whites: also called boiling potatoes; medium-size with smooth red or light tan skins; low in starch and high in moisture with a waxy texture; excellent for boiling (potato salads), oven roasting and frying (hash browns/potato pancakes).

New Potatoes: young potatoes of any variety, but mainly round reds; small with a very thin skin; low in starch with a crisp, waxy texture; excellent in potato salads or for roasting or grilling.

Yukon Gold: thin, yellowish skin with golden, buttery-tasting flesh; low in starch and high in moisture; excellent for boiling and mashing.

Preparing

• Scrub potatoes before cooking with a vegetable brush to remove any embedded dirt and sprouts.
• For many uses, potatoes do not require peeling. When peeling, use a vegetable peeler to remove as little flesh as possible. Cut out any deep "eyes" or blemishes.
• Trim away any green-tinged skin or flesh as it tastes bitter and can be toxic if eaten in large amounts. (The green color is caused by prolonged exposure to light.)
• lmmediately place peeled potatoes into a bowl or pan of cold water to prevent them from turning brown.

Nutrition

Serving

• Get creative with baked potato toppings and turn those spuds into a hearty main dish. Use a variety of cooked veggies or other ingredients and top them off with Sour Cream; crumbled cooked Bacon; or your favorite Shredded Cheese orDressing.
• Jazz up mashed potatoes with garlic, fresh herbs, Cream Cheese or Grated Cheese.
• Toss chunks of buttered boiled potatoes with Grated Cheese and chopped fresh parsley.
• Coat potato pieces with oil, minced fresh garlic, Dijon Mustard and herbs before roasting.
• Add zesty flavor to creamy potato salads by stirring in Horseradish or Salad Dressing Mix.

HERBS:
Basil: