This pocket guide provides creative ideas for using fruits and vegetables as part of nutritious meals and snacks. Be sure to wash your hands with warm, soapy water before and after preparing food. Rinse fresh fruits and vegetables, even those you peel, under running tap water.

Follow the tips here to pack a safe and nutritious lunch.

Many people grow tomatoes in their traditional or container gardens. With a good year, you may want to preserve some tomatoes to enjoy during the winter. The recommendations in this publication take into account numerous tomato varieties, including those described as meaty, solid, firm and with few seeds, and the recommendations also allow for various growing conditions. If you do not want to follow these instructions, freezing is a safe alternative

One- and two-person households are a growing sector in North Dakota and the United States. About 37% of U.S. two-person households (ages 45 to 64) were empty nesters. Eighty percent of those 65 and older were in two- or one-person households, according to the Population Bulletin, 2019. They all have something in common: They need to eat! Sometimes, cooking for one or two may seem like it’s not worth the trouble; however, everyone needs a variety of foods to stay healthy. Homemade meals usually are more nutritious, better tasting and more economical, compared with restaurant meals.

Pulses are the dry edible seeds of legumes. They include lentils, peas and chickpeas. They are an excellent source of fiber, protein and a variety of vitamins and minerals.

You don’t need to have a gourmet kitchen to be a good cook, but having some kitchen equipment essentials can make cooking a breeze. From Cooking 101 (Week 1) Quick and Easy Menus, Recipes and Tips for Singles and Couples

Explore the World of Snacks!Snacks provide nutrients that a breakfast, lunch or dinner may not include. Well-chosen snacks can refuel the body between those main meals. Enjoy a couple of daily snacks in smart-sized portions. From Cooking 101 (Week 8) Quick and Easy Menus, Recipes and Tips for Singles and Couples

Scandinavian immigrants brought many food traditions to North Dakota. You might be familiar with foods such as lutefisk, lefse, Swedish meatballs, rømmegrøt, pickled herring, pickled beets, rye bread and a variety of baked goods.

Apples are members of the rose family, and more than 7,500 varieties are grown throughout the world. Apples can be eaten fresh, frozen, canned or dried.

Learn about growing, storing and preserving basil, and view cooking tips and recipes using basil.