Foodbank Farm

Below is the Fruit and Vegetable Information Guide producedby the Foodbank to give you more information on the produce grown in our state. There is information on the nutritional value,storage,preparing produce for cooking and even some simple recipes.Please be patient when downloading the guide, it is a large document. If you are unable to download the document, there is also additional produce information available on the website below.

Fruit and Vegetable Information Guide
If you have any problems opening the document, or if you have anycomments or questions about its content please don't hesistate tocontact our Network Relations Manager by email atjdauscher@vtfoodbank.org or phone 802-477-4106 or the Director ofAgricultural Resources by email at tsnow@vtfoodbank.org  or phone802-477-4114

Green Cabbage: Cabbage is an excellent source of Vitamin C, making it a natural immune booster. Also high in sulfur, cabbage is great for colon health. Cabbage is delicious shredded in raw salads, steamed, or stir-fried. Whole cabbage should be stored in a plastic bag in the crisper drawer of your refrigerator; this will keep it fresh and help it retain its vitamin C content.

Carrots:  High in vitamins A, C and beta carotene, carrots are excellent for eyesight and help fight infection. Carrots are delicious eaten raw in salads or with your favorite dip.  They can also be cooked in soups and stews, or roasted with a little olive oil.  Store in a cool, moist environment (like your fridge!).  

Potatoes:  Loaded with essential minerals including potassium, zinc, iron, calcium and phosphorus as well as B vitamins, potatoes are rich in fiber and high in energy! Potatoes are most nutritious served with their skins, and can be steamed, baked, roasted, mashed and in soups and stews.  Don’t store these in your fridge, but in a cool, dry, dark environment, such as an unheated closet. We will be offering a variety of red- and white- skinned potatoes throughout the season.   

Onions: Our strong, flavorful onions are grown on the banks of the Onion (Winooski) River. Onions are high in Vitamin C and fiber and go well in almost any main dish. Store onions in a very cool place with low humidity. 

Winter Squash: Winter squash are an excellent source of vitamin A, as well as a very good source of vitamin C, potassium, dietary fiber and manganese. Winter squash includes butternut, acorn, hubbard, delicata, and numerous other varieties. With hard skins, winter squash can be stored for up to six months, depending on the variety. The ideal temperature for storing winter squash is between 50-60°F.

Melons: Melons contain vitamin C which helps the immune system and protects the body against harmful free radicals. They also help the body's metabolism, and are processed at a steady rate, preventing an energy spike. Uncut melons can be stored at room temperature until ripe. After ripening, melons can store for up to 5 days in the refrigerator uncut, and up to 3 days after being cut and wrapped in plastic. Honeydew and Cantaloupe should be cut in half, and then have their seeds scooped out. They can be cut into wedges, balls, or slices, and are good plain or in fruit salads.

Cucumbers: The skin of cucumbers contains silica, which is essential for our body's connective tissues, hair, skin and nails. Cucumbers are best eaten fresh, or pickled for longer storage. It is possible to freeze individually wrapped slices in foil, but do not expect the crisp quality of a fresh cucumber. Cucumbers can also be dried. Raw cucumbers are popular sliced and eaten with salads. Try sliced cucumbers with apple cider vinegar, and just enough salt and pepper to taste.

  
Beets: The pigment that gives beets their rich color is also a powerful cancer-fighting agent. Store beets unwashed in the crisper drawer of your refrigerator. Serve beets raw, shredded in salads, steamed, marinated, or roasted.

Parsnips: Parsnips have high concentrations of potassium and nonfattening carbohydrates, as well as some protein. They are a diuretic, and also help with bladder problems, kidney stones, and detoxifying the body. Parsnips keep in a plastic bag in the refrigerator for about two weeks after harvesting. They can also be stored in a root cellar or another cool place. To freeze parsnips, remove the tops and scrub roots well. Peel and slice as desired. Steam or blanch parsnips for three minutes, cool, and drain. Pack in freezer bags or containers and freeze.

Tender parsnips can be eaten raw alone or in salads. It is best to steam parsnips rather than boil, as this will better retain their flavors. After steaming, peel and serve with salt, pepper, and butter. Parsnips have a strong flavor, so use in moderation when adding to dishes.

Rutabaga: Rutabagas are rich in fiber, potassium, and Vitamins A and C. They are a low-calorie, fat-free food. Store in a cool, moist place such as the vegetable crisper part of the refrigerator. Rutabagas will remain edible under these conditions for up to two months. To store longer, place rutabagas in a root cellar between 32 and 38°F with damp sand. Rutabagas can also be frozen.

To prepare, select roots that are small and tender, and no larger than 4 to 5 inches in diameter, as they will be easier to handle. They should feel firm and heavy, with no soft spots or deep cracks. Remove lower tap roots and leafy tops. Wash, slice, and cook as desired. If rutabaga is waxed, peel skin before using. Prepare with herbs such as rosemary, basil, thyme, and savory. Rutabagas are delicious raw by themselves or in salads. There are many options when cooking rutabagas: roasted or mashed with potatoes, stir-fried with onions, or added to soups and stews.

Apples: Apples are an excellent source of both soluble and insoluble fiber. In addition, apples are a good source of potassium, folate, and vitamins A and C. Many apple varieties store well when refrigerated; a general guideline is that tart apples with tough skin, such as the Jonathon variety, will last longer than sweet and thin-skinned varieties like Delicious. Apples spoil from bruises and contact with rotten spots on other apples. If they are to be stored for long periods of time, they can be individually wrapped in newspaper and kept in a box in a cool place-a basement, enclosed porch, attic, or root cellar. If the apples freeze, however, they will spoil.

Apples should be washed before eating, as it is best to leave the skin on. Peeling apples can remove up to 50% of the Vitamin C in the fruit. They can be eaten raw, cooked, dried, processed into sauce, apple butter, or cider, and integrated into a variety of sweet and savory recipes.

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