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.
Beans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U.S. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly. The purpose of this publication is to provide evidence-based nutrition and health information about beans, preparation tips, sample recipes and references for further study.
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.
Learn about growing, storing and preserving cilantro, and view cooking tips and recipes.
Learn about growing, storing and preserving dill, and view cooking tips and recipes using dill.
Leafy greens include lettuce, spinach, Swiss chard, kale and arugula. They are easy to grow and prepare, and provide a wide variety of nutrients.
Learn about growing, storing and preserving mint, and view cooking tips and recipes using mint.
Many types of onions are available to grow and use. Onions are ranked sixth among the world’s leading vegetable crops. On average, people eat about 20 pounds of onions a year.
More than 5,000 varieties of potatoes are grown throughout the world. The average person in the U.S. eats 124 pounds of potatoes every year. Potatoes can be used in a wide variety of recipes.
Pumpkins are one of the colorful symbols of autumn. Most people think of using them solely for the purpose of carving and displaying, but pumpkin can be used in many ways on your menu, including soups and desserts. Try roasting the seeds for a crunchy snack.
Raspberries are part of the rose family, and numerous varieties are available. The low-calorie fruits add flavor, color and nutrition to your menu.
Learn about growing, storing and preserving rosemary, and view cooking tips and recipes using rosemary.
Snap beans are delicious vegetables that are easy for people of all ages to grow. They are easy to preserve, so we can enjoy them year-round.
Field to Fork is a program to provide information about growing, transporting, processing and preserving specialty-crop fruits and vegetables safely.
Sweet corn on the cob (or off the cob) is a tasty addition to meals. Corn, also called “maize,” is sold by color, not variety (white, yellow or bicolor). Corn can be preserved in different ways to be enjoyed year-round.
Botanically, a tomato is classified as a fruit because it has seeds and is derived from flower tissue. Nutritionists consider tomatoes to be “vegetables” on the menu. Tomatoes can be frozen, canned or dried, so we can enjoy them year-round.
Squash has been used as a nutritious food for thousands of years in North America. You might find buttercup, butternut, acorn and/or spaghetti squash in your local grocery store. Botanists consider squash to be a fruit, but it is used as a vegetable on menus.
Turkey anyone? Who can resist the smell of turkey roasting in the oven, growing ever more golden brown almost by the minute, its gravy-making juices crackling and sizzling in the bottom of the roaster pan.
Use these ideas to help you choose healthful foods to donate to food pantries.
Sweet spreads are foods with many textures, flavors and colors. They are thickened or jellied to varying degrees. The traditional jellies and jams are preserved primarily by sugar.
The fruit fillings in this publication are excellent and safe products. Each canned quart makes one 8-inch to 9-inch pie. Fillings may be used as toppings on dessert or pastries. Clear Jel is a starch modified to produce excellent sauce consistency even after fillings are canned and baked. Other available household starches break down, causing a runny sauce consistency when used in pie fillings.
Salsa continues to grow in popularity. While most people think of salsa as a spicy tomato-based sauce, it also can be made from various fruits.
