1. Summer Fruits & Vegetables Take advantage of the season!

2. Why Buy Produce in Season? Best flavor Optimal nutrition Widest variety Most affordable More likely to be locally grown, which benefits: – Consumers – Communities – The Environment

3. Fruits: The Berry Bunch Selection: Berries should contain fresh caps and a firm, bright red skin. Storage: Store in fridge for 1-3 days. Wash only before eating. Why They’re Healthy: Contain antioxidants, vitamin C, manganese, fiber, and folate. Selection: Select firm berries that are dusty-blue in color. Storage: Store in fridge for up to 2 weeks. Wash only before eating. Why They’re Healthy: Loaded with antioxidants and contain vitamins C & K and fiber. S TRAWBERRIES B LUEBERRIES Selection: Choose berries with a plump, firm shape. Storage: Store in fridge for up to 2 days. Wash before eating. Why They’re Healthy: Loaded with antioxidants and contain vitamin C and fiber. R ASPBERRIES Selection: Choose shiny, firm, bright black berries. Storage: Store in fridge for up to 1 week. Wash before eating. Why They’re Healthy: Loaded with antioxidants and contain fiber and vitamins C, K, A, & E. Enjoy Them: Eat them plain or in salads, smoothies, yogurt, ice cream, cereal, oatmeal, baked goods, & more ! B LACKBERRIES

4. Fruits: Melon Mania Selection: Look for a rind that is smooth with a yellow bottom. Melons should feel heavy for their size. Storage: Whole melons can be stored at room temperature. Refrigerate cut melons for up to 5 days. Why They’re Healthy: Excellent sources of vitamins A & C, potassium, magnesium, and antioxidants (especially lycopene). W ATERMELON C ANTALOUPE H ONEYDEW Selection: Choose fragrant melons heavy for their size. Look for a creamy yellow color. Storage: Whole melons can be stored at room temperature for about a week. Refrigerate cut melons for up to 5 days. Why They’re Healthy: Excellent sources of vitamins A, C, B6, & K, beta-carotene, fiber, folate, niacin, and potassium. Selection: Look for a rind that is waxy with no soft spots. If you can hear the seeds upon shaking the melon, it is ripe. Storage: Keep both whole and cut melons in the refrigerator for up to 5 days. Why They’re Healthy: Excellent sources of vitamins A & C, potassium, copper, thiamin, and niacin.

5. Fruits: From the Tree Why They’re Healthy: Contain vitamins A & C, potassium, and fiber. Creative Prep Ideas: Bake or sauté, then add cinnamon; dry them out and add to a trail mix; toss them in a salad; mix with brown rice, garlic, & onion. Why They’re Healthy: Loaded with antioxidants and vitamins A, C, E & K, thiamin, niacin, and folate. Creative Prep Ideas: Make peach salsa; add to a parfait; grill them for kabobs; top them on whole wheat waffles or yogurt. A PRICOTS P EACHES N ECTARINES P LUMS Selection: With all of these fruits, choose those with a smooth, firm texture; avoid bruising. Storage: To ripen, place fruits in a paper bag at room temperature. Once ripe (skin will yield slightly to pressure), fruits can be refrigerated. Why They’re Healthy: Contain vitamins C & K, beta-carotene, calcium, lutein, and potassium. Creative Prep Ideas: Top with granola and sliced almonds; mix with grilled chicken in a salad; add skim milk and ice for a smoothie. Why They’re Healthy: Loaded with vitamins A, C, & K, fiber, and potassium. Creative Prep Ideas: Stir-fry; grill them for kabobs; mix with couscous, apple, and lemon juice for a salad; dip in fat-free vanilla yogurt.

6. Cherries Can prevent cancer, diabetes, heart disease, and Alzheimer’s disease. Anti-inflammatory properties soothe arthritis. Consumed post-exercise, cherries may help with muscle and joint aches. Good source of: — Carotenoids — Anthocyanins — Vitamin C — Potassium — Fiber — Melatonin Cherries

7. Veggies: Savory Squash Selection: Zucchini’s skin should be somewhat shiny, prickly, and free of cuts and bruises. Storage: Store in a plastic bag in the fridge, & do not wash until ready to use. Cooked zucchini can be kept for up to 2 days. Why They’re Healthy: Contain zero fat, cholesterol, sodium, & high in vitamin C. Also a good source of manganese and molybdenum. Selection: Choose crookneck squash that are small to medium in size, and avoid any larger than 8” around. Look for shiny skin with no soft spots, bruises, or cuts. Storage: Store in a plastic bag without washing for up to a week. Why They’re Healthy: These are an excellent source of Vitamin C! C ROOKNECK S QUASH S UMMER S QUASH -Z UCCHINI C HAYOTE S QUASH Selection: Look for firm, smooth, unblemished skin. Storage: Store in a plastic bag in the fridge for up to a month. Rinse when ready to use. Why They’re Healthy: A good source of vitamin C, it is also fat, cholesterol, and sodium free! Enjoy Them: Use squash in any stew or soup recipe. They tend to absorb the flavor of the seasonings & broth very well, while adding essential vitamins!

8. Eggplant Eggplant has 2 grams of dietary fiber per serving. It is a nutrient dense vegetable rich in potassium, manganese, vitamin B6, thiamin, and folate. Use layers of eggplant instead of pasta in a lasagna dish to lower the carbohydrate content.

9. Veggies: Poppin’ Peppers Selection: Bell peppers’ skin should be brightly colored and firm. Avoid wrinkled or pitted peppers. Storage: Store in a plastic bag in the fridge for up to 5 days. Why They’re Healthy: Contain zero fat, cholesterol, sodium, & they are high in vitamin C! Selection: Jalapeño peppers with streaks on the sides can indicate a hotter flavor. Choose jalapenos that are firm and smooth. Storage: Do not wash before placing in a plastic bag in the fridge for up to 10 days. Wash before using. Why They’re Healthy: Great source of vitamins C & A and folate. Also, they are cholesterol, sodium, & saturated fat free. B ELL P EPPERS J ALAPEÑO P EPPERS

10. Veggies: Green Beans & Peas Storage: Eat sugar snap peas soon after purchase for best flavor. Store in the crisper section of your fridge in a perforated bag for up to 2 days. Why They’re Healthy: Excellent source of vitamins K & C! S UGAR S NAP P EAS G REEN B EANS Storage: Store in a plastic bag in the fridge for up to 1 week. Why They’re Healthy: Green beans are fat, sodium, and cholesterol free, and a solid source of vitamin C and dietary fiber. G REEN S OYBEANS ( EDAMAME ) Selection: All beans and peas should be crisp, firm, and free of blemishes. Storage: Store in a perforated plastic bag in the fridge for 4-5 days. Can be frozen until the “use by date” or for up to 6 months. Why They’re Healthy: Full of fiber and protein, edamame contains no saturated fat or cholesterol, and is high in vitamin A, calcium, and iron.

11. Sources www.fruitsandveggiesmorematters.org www.fruitsandveggiesmatter.gov www.whfoods.com www.nutritiondata.com