osf$saint$francis$diete.c$interns$ elizabeth$breuer...
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OSF$Saint$Francis$Diete.c$Interns$Elizabeth$Breuer,$Candace$Bell,$
Michelle$Dinges$
“Food$tastes$naturally$delicious$when$it$has$been$grown$with$care,$harvested$at$the$right$moment,$and$brought$to$us$immediately,$direct$from$the$producer.”$F$Alice$Waters$
Fruit&and&Vegetable&Recommenda3ons&
5&cups&per$day$
How&do&I&get&5&cups&each&day?&
Make$half$of$your$plate$fruits$and$vegetables$
Freshness&enhances&taste&and&increases&nutrient&content.&
Bell&Peppers&
Selec3ng& Storing&
• Peppers$should$be$firm,$crisp,$fresh$and$brightly$colored.$
• Avoid$peppers$with$pale$skins$and$those$that$are$bruised,$
blistered$or$soL.$$
Peppers$are$best$stored$in$the$refrigerator$or$a$refrigerator$
crisper$at$46F48$degrees$F$for$no$longer$than$2$weeks.$$
Crunchy&Vegetable&Egg&Salad&
Crunchy&Vegetable&Egg&Salad&Samples&
Serve$on:$• Whole$wheat$bread$
• Whole$grain$English$muffin$
• Whole$grain$crackers$
• Cucumber$
Sweet&Corn&
SELECTING$ STORING$• Fresh$green$husks$$
• WellFfilled,$brightFcolored,$plump$and$
milky$kernels.$
• Ears$should$be$free$of$insects$and$damage.$$
For$best$quality,$use$ears$as$soon$as$possible$aLer$
harves.ng.$$
To$keep:$1.$husk$2.$immerse$in$ice$water$$3.$refrigerate$at$a$temperature$near$32°F.$
Sweet&Corn&Salsa&
Sweet&Corn&Salsa&Samples&
Serve$as:$• A$snack$or$
appe.zer$with$tor.lla$chips$
• A$garnish$on$top$of$a$quesadilla$
• A$side$with$a$grilled$chicken$breast$
Nectarines&
Selec3ng& Storing&• Ripe$nectarines$will$yield$slightly$when$gently$squeezed$Pay$a\en.on$to$color!$
• Choose$nectarines$that$have$a$orangeFish$gold$background$color$F$those$will$be$the$
sweetest.$• Look$at$the$color$around$the$stem$–$it$should$not$be$green$as$that$indicates$the$fruit$is$
not$ripe.$$
Nectarines$will$con.nue$to$ripen$aLer$they've$been$
harvested$if$you$leave$them$at$room$temperature.$$They$should$never$be$
refrigerated$un.l$they$are$fully$ripe.$$
Chilling$them$before$that$will$result$in$fruit$that$is$mealy$and$
flavorless.$
Beets&
Selec3ng& Storing&• Firm,$round,$smooth,$deep$
redFcolored$roots.$$• FreshFlooking$tops.$$
• Avoid$those$with$long$roots$and$rough,$scaly$areas$on$surface,$because$they$are$tough,$fibrous$and$strong$
flavored.$
• Store$in$plas.c$bag$in$the$refrigerator.$$
• Do$not$wash$before$refrigera.ng.$
Roas3ng&Beets&1.$Preheat$oven$to$375$degrees$Fahrenheit.$2.$Clean$beets$and$beet$greens$well.$$$3.$Cut$off$beet$greens$at$stems$about$one$inch$from$beet$and$the$root.$$$4.$Wrap$each$beet$in$foil$and$place$in$baking$dish.$$5.$Fill$bo\om$of$baking$dish$with$1$inch$water.$$6.$Roast$for$1$½$F$2$hours$or$un.l$fork$tender.$$$6.$Once$cooled,$using$gloves$peel$the$skin$away$and$cut$stems$off$the$top.$$$7.$Chop$into$wedges.$$
Sweet&Nectarine&and&Roasted&Beet&Salad&
Sweet&Nectarine&and&Roasted&Beet&Salad&Samples&
Spinach&
Selec3ng& Storing&
• look$for$leaves$that$are$fresh,$young,$tender$and$
free$from$defects.$$• Color$should$be$a$vibrant$
green.$$• Avoid$leaves$with$a$
yellowishFgreen$color$or$are$wilted.$
Spinach$is$best$stored$in$the$refrigerator$$at$32$degrees$and$stay$good$from$10$to$14$days.$
Watermelon&Selec3ng& Storing&
• Choose$a$watermelon$that$is$heavy$for$its$size.$
• $Examine$the$spot$where$the$melon$has$rested$on$the$
ground.$A$yellowF$white$spot$suggests$the$fruit$is$ripe,$while$a$
white$or$pale$green$color$indicates$immaturity.$$
• The$surface$should$be$smooth$and$have$well$rounded$ends.$$
• hollow$sound$when$tapped.$
Watermelons$can$be$leL$at$room$temperature$for$several$days$in$
order$to$ripen.$Watermelons$can$be$stored$uncut$
for$2F3$weeks.$$Cut$melons$must$be$covered$and$
kept$in$the$fridge.$
How&to&Cut&a&Watermelon&
1.$Cut$the$melon$in$half$lengthwise$with$a$large$chef$knife.$
2.$Cut$each$half$in$half$again$so$the$watermelon$is$now$quartered.$
3.$Use$one$quarter$at$a$.me$and$make$slices$1$to$2$inches$wide$across$the$melon,$cuhng$just$down$to$the$rind.$Do$not$slice$all$the$way$through.$
4.$Make$slices$along$the$melon$lengthwise$in$order$to$make$cubes,$using$the$.p$of$the$knife.$$
5.$Use$a$sweeping$mo.on$to$slice$between$the$rind$and$the$flesh.$Turn$the$watermelon$into$a$large$bowl$and$enjoy!$
How&to&Cut&a&Watermelon&Video&
h\ps://youtu.be/WRckzHtC6TE$
Watermelon&Salad&
Watermelon&Salad&Samples&
• Serve$as$is$or$add$a$grilled$chicken$breast$to$make$it$a$whole$meal$salad.$
Eat$the$Rainbow$Vary$your$fruits$and$
vegetables$
The$color$determines$the$type$of$nutrients$you$are$gehng$
dark$green,$red$and$orange,$$yellow,$blue/purple,$white/pale$
Thank&You!&
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