FRUITS AND VEGGIES
The American Heart Association recommends 2-3 cups of fruits and vegetables daily. You can do this by filling half your plate with fruits and veggies. These nutrient dense foods are a good source of carbohydrate and vitamins and minerals, such as potassium, folate, vitamin A, and vitamin C. Fruits and veggies also have fiber, which takes longer to chew and digest and therefore helps promote bowel regulation, protects against heart disease, controls blood sugar and increases feelings of fullness. On the other hand, added sugars found in ultra-processed foods, such as fruit juices, have unfavorable effects on our health.
STORING FRUITS AND VEGETABLES
Properly storing fruits and vegetables conserves their nutritional value, keeps them fresh, preserves taste and saves money by reducing food waste.
Potatoes, sweet potatoes, winter squash, garlic, onion, shallots
Where to store–Pantry or cool, dark, dry place
How long–1 to 3 months
Apples, cherries, grapes, melons, peaches, pears, plums, tomatoes
Where to store–On counter and then refrigerate when ripe
How long–3 to 10 days
Asparagus, berries, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, corn, cucumbers, eggplant, green onions, green beans, herbs, leafy greens, leeks, mushrooms, okra, peas, peppers, radishes, summer squash, zucchini
Where to store–Refrigerator
How long–3 to 14 days
FREEZING
Berries, cherries (remove pits), corn (cut off the cob), grapes, peaches (remove pits), plums (remove pits), peeled melon, winter squash
How to store–Wash before freezing. Store in a container with a tight-fitting lid. Write the date on the container before freezing.
How long–Up to 6 months
IN SEASON
Prices tend to be affordable and the produce tastes better when it is in season. You can find in season items in your nearest farmers market or in many grocery stores. When you go to your grocery store, ask, or find signs next to the produce, which may say where it comes from.
WINTER SEASON
Fruits–Apples
Vegetables–Beets, Cabbage, Carrots, Garlic, Mushrooms, Onions, Potatoes, Sweet potatoes, Winter squash
SPRING SEASON
Fruits–Apples
Vegetables–Asparagus, Beets, Broccoli, Cabbage, Cauliflower, Collard greens, Kale, Lettuce, Mushrooms, Mustard greens, Parsnips, Peas, Radishes, Rhubarb, Spinach, Sprouts
SUMMER SEASON
Fruits–Cherries, Melons, Strawberries, Peaches
Vegetables–Beets, Broccoli, Cabbage, Cauliflower, Celery, Corn, Cucumbers, Garlic, Green Beans, Lettuce, Mushrooms, Okra, Onions, Peppers, Potatoes, Summer squash, Tomatoes, Zucchini
FALL SEASON
Fruits–Apples, Grapes, Pears, Raspberries, Watermelon
Vegetables–Beets, Broccoli, Cabbage, Garlic, Green beans, Lettuce, Mushrooms, Onions, Peppers, Potatoes, Pumpkin, Radishes, Sweet potatoes, Turnip, Winter squash
FARMERS MARKETS LINKS
https://www.grownyc.org/greenmarket/ourmarkets
https://www.nyc.gov/assets/doh/downloads/pdf/cdp/nyc-farmers-markets.pdf