NVDAILY.COM | Living Well - A Virginia Cooperative Extension Blog

Posted March 8, 2012 | comments Leave a comment

Feeling green?

Here are some great green fruits and vegetables to get you ready for St. Patty's Day!

Avocado -

How to Select:
Choose avocados with firm skin and no soft spots, firm but yielding to gentle pressure when ripe.

How to Store:
Store unripe avocados in paper bag at room temperature. Refrigerate when ripe for 2-3 days.

Nutrition Benefits:
Sodium free; cholesterol free; low in saturated fat.

Grapes

How to Select:
Choose plump, firm grapes that are firmly attached to the stem.

How to Store:
Store grapes in a plastic bag in the refrigerator for up to 1 week.

Nutrition Benefits:
Fat free; saturated fat free; very low sodium; cholesterol free.

Honeydew Melon

How to Select:
Choose well shaped honeydew melons that are nearly spherical. Should have a waxy, not fuzzy surface and feel heavy for size.

How to Store:
Store honeydew melons in refrigerator for up to 2 weeks.

Nutrition Benefits:
Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin C.

Kiwifruit

How to Select:
Choose slightly firm kiwifruits with a rough, fuzzy skin.

How to Store:
Store un-ripened kiwifruits in plastic bags under refrigeration for up to 6 weeks.

Nutrition Benefits:
Low fat; saturated fat free; sodium free; cholesterol free; good source of fiber; high in vitamin C; good source of potassium; good source of vitamin E.

Limes

How to Select:
Choose limes with smooth, shiny skin, heavy for size.

How to Store:
Refrigerate limes for up to 2 weeks.

Nutrition Benefits:
Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin C.

Artichoke

How to Select:
Choose plump artichoke heads with tightly closed leaves, heavy for size. Pull back one leaf to check heart for black blemishes. During winter, white, blistered or bronze appearance does not affect quality.

How to Store:
Refrigerate artichokes in plastic bag up to one week. Keep dry to prevent mold growth.

Nutrition Benefits:
Healthy; cholesterol free; low calorie; fat free; saturated fat free; low sodium; good source of dietary fiber; good source of vitamin C; good source of folate; good source of magnesium

Asparagus

How to Select:
Choose odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks.

How to Store:
Refrigerate asparagus for up to four days by wrapping ends of stalks in wet paper towel and placing in plastic bag.

Nutrition Benefits:
Fat free; saturated fat free; sodium free; cholesterol free; low calorie; good source of vitamin C; high in folate; good source of vitamin A.

Green Bell Peppers

How to Select:
Choose firm, brightly colored peppers with tight skin that are heavy for their size. Avoid dull, shriveled or pitted peppers.

How to Store:
Refrigerate bell peppers in plastic bag for use within 5 days.

Nutrition Benefits:
Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C.

Brussels Sprouts

How to Select:
Choose firm, compact, bright green brussels sprouts heads. Buy on stalk when possible.

How to Store:
Refrigerate brussels sprouts in plastic bag up to 1 week.

Nutrition Benefits:
Low fat; saturated fat free; very low sodium; cholesterol free; low calorie; good source of dietary fiber; high in vitamin C; good source of folate.

Green Soybeans

How to Select Green Soybeans: Choose beans that are crisp and free from blemishes. Edamame is rarely sold fresh, but is available frozen all year.

How to Store Green Soybeans:
Keep beans dry in a perforated plastic bag in the refrigerator. They should stay fresh for 4 to 5 days. Frozen beans can be kept in the freezer until the "use by date" on the package, or for up to 6 months.

Nutrition Benefits of Green Soybeans: A good source of vitamin A, calcium, and iron, low in sodium, saturated fat and cholesterol free.


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