HappyHealthy Fact Sheets

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HappyHealthy Apples Fact Sheet

Apples are one of the most popular fruits in the United States. There are over 2,500 varieties grown each year. Apples can be enjoyed raw or cooked. They can also be added to a variety of sweet or savory recipes. Apples can add a natural sweetness to any meal or be a perfect on-the-go snack. Apples are rich in many vitamins and minerals that our bodies need to stay healthy.

SELECT

Look for apples that do not have bruises. Be gentle while handling them to prevent bruising.
You can buy certain varieties of apples year- round. In Mississippi, they are in season between June and October.
Apples are at their best quality and the cheapest to buy when they are in season.
Apples that grow well in Mississippi include Smoothee, Gala, Mollies Delicious, Ozark Gold, Red Chief, Arkansas Black, Granny Smith, Fuji, Golden Dorsett, Anna, and Ein Shiemer.

PREPARE

Wash apples under cool water before using.
Many vitamins and minerals are found in the apple’s skin. Leave the skin on to boost the nutritional value.
Apples can be bought canned and packed in water. Buying these could save time when making your own applesauce.
To make your own applesauce, heat apples in a saucepan with a little water until fork tender.
Then mash to desired consistency with a fork or potato masher.

STORE

Apples should be stored in the refrigerator for peak flavor and crispness. They can last up to 7 weeks.
Cut apples should also be stored in the refrigerator. To prevent browning, apply a mixture of water and lemon juice.
Apples can be kept at room temperature but need to be eaten within a few days.

FUN WITH FOOD

CHILDREN CAN HELP

Children can select their favorite variety of apples at the store.
They can help wash apples before using.
For a quick and easy snack, children can spread peanut butter or low-fat yogurt on sliced apples.

MICROWAVE APPLES

INGREDIENTS

2 medium apples, washed, with the cores removed
2 tablespoons raisins
2 tablespoons brown sugar
2 teaspoons softened butter
1/4 teaspoon cinnamon, optional

DIRECTIONS

Wash your hands well with soap and warm water for 20 seconds.
Wash apples, cut in half, and remove core with a spoon.
Place the apples in a microwave-safe container.
Put the brown sugar and butter in a small bowl.
Stir together. Stir in raisins. Add the cinnamon (optional). Stir gently to mix the ingredients together.
Use a spoon to fill the center of each apple with the raisin mixture.
Cover the apples with plastic wrap. Turn back one corner to let the steam out.
Put the covered container in the microwave.
Microwave on high for 4 to 5 minutes or until the apples are tender.
Remove the container from the microwave. Let it stand on the counter for 1 minute.
Carefully remove the plastic wrap. Let the apples cool.
Use a spoon to put any juices left in the cooking bowl over the apples.
Refrigerate leftovers within 2 hours.

LEARN MORE

To learn more about storing or cutting apples, click on Tips and Videos.

● Chop, Slice, Dice, Mince, Peel, and Crush
● How to Store Fruits and Vegetables

Publication 3622 (POD-08-21)

By Kelli Whitten, Mississippi State University Extension Service.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

The Mississippi State University Extension Service is working to ensure all web content is accessible to all users. If you need assistance accessing any of our content, please email the webteam or call 662-325-2262.

HappyHealthy Apricots Fact Sheet

Did you know Spanish explorers brought apricots to America? They were planted all over California. The white or pink blossoms on an apricot tree show up very early in spring. Apricots are smaller cousins to the peach, nectarine, plum, and almond. They are the earliest to ripen.

Store

Apricots ripen after they’re picked.
Put unripe apricots in a closed brown paper bag at room temperature to ripen quicker.
Eat ripe apricots as soon as possible.
Store ripe apricots in the refrigerator in a plastic bag for up to a week.
They taste better and smell sweeter at room temperature.

Prepare

Wash apricots under cool water before eating.
Apricot skin is soft and tender, so no need to peel.
Cut fruit on the natural line around the apricot.
When cut open, a ripe apricot’s pit will simply fall out.
To freeze apricots: Wash, cut in half, and put on a baking sheet in a single layer in the freezer until frozen. Once frozen, put them in resealable freezer bags, then back in the freezer.

Benefit

Apricots contain many nutrients. They are packed with vitamin A (beta-carotene), vitamin C, fiber, iron, and potassium.
Vitamin A helps to keep our skin, eyes, and hair healthy.

Fun with Food

Children Can Help:

Select apricots in the grocery produce section.
In the kitchen by washing apricots before cooking or eating.

To learn more about storing and freezing apricots:
- How to Store Fruits and Vegetables
- How to Freeze Fresh Fruits and Vegetables

Kale Salad

1 bunch kale
1 (15-ounce) can peaches or apricots in 100% juice
1 tablespoon vegetable oil
1 tablespoon apple cider vinegar
⅓ cup 100% fruit juice (from canned fruit)
¼ teaspoon salt
¼ teaspoon pepper
¼ cup parmesan cheese, grated

Wash your hands well with soap and warm water for at least 20 seconds.
Wash the kale and pat it dry with paper towels.
Remove the stems, stack and roll the leaves, and finely chop them. Add to a large bowl.
Drain the fruit, reserving the juice, and cut into bite-size pieces.
Add the fruit pieces to the kale.
Combine the oil, apple cider vinegar, 100% fruit juice, salt, and pepper in a small bowl and mix well with a fork.
Add the dressing mix to the kale and fruit. Mix the salad with tongs.
Add parmesan cheese, then place the covered bowl in the refrigerator to chill for at least an hour. Toss before serving.
Refrigerate leftovers within 2 hours.

Creamy Fruit Salad

1 (15-ounce) can peaches or apricot halves in 100% juice
1 (20-ounce) can pineapple chunks, no added sugar
1 cup strawberries
1 cup grapes
½ cup low-fat vanilla yogurt

Wash your hands well with soap and warm water for at least 20 seconds.
Drain the peaches and pineapple in a colander. Add the peach halves and pineapple chunks to a medium mixing bowl.
Rinse the strawberries and grapes under cool water. Drain in a colander. Cut the stems off the strawberries and then cut them in half. Cut the grapes in half, then transfer the strawberries and grapes to the mixing bowl.
Add the yogurt to the bowl and mix gently with a spoon until the fruit is well coated.
Refrigerate leftovers within 2 hours.

HappyHealthy Backpack Food Programs Fact Sheet

Backpack food programs work to ensure children have food for meals between Friday lunch and Monday breakfast by providing food for children over breaks during the school year, such as weekends and longer holidays. Backpacks typically contain nonperishable, easy-to-cook foods.

You can help by donating items to your local food pantry, backpack program, or food bank. Help ensure children have healthy and easy-to-cook foods they need to eat on the weekends and longer holidays to avoid hunger when school meals are not available.

Each backpack food program is unique to the community and school(s) it serves. By providing children with healthy foods when they are away from school, they show up Monday morning ready to learn.

Consider This

Providing children with healthy food is essential. Some children may not have an option for healthy foods available at home. Fruits, vegetables, and whole grains are important for growth and development.
Items should be:
- Kid-friendly (no glass jars or large cans)
- Individually packaged
- Small and light enough for a child to carry
- Shelf-stable (refrigeration not required)
- Easy to cook (without a stove, can opener, or other equipment
- Nutrient-packed (fruits, vegetables, proteins, whole grains, and dairy products)

Amount for Suggested Food Groups:

The following amounts are suggested for elementary school-aged children for two days.
- 1.5 cups fruits
- 2 cups vegetables
- 4 ounces protein
- 5 ounces grains
- 3 cups dairy

Contact your local food bank or school to determine backpack food programs available.

Foods to Include

Fruit (choose 1.5)

1 cup (8 ounces) of fruit =

Small apple (2.5-inch diameter)
Large orange (3-inch diameter)
1/2 cup dried fruit (raisins, dried plums, dried cranberries, dried apricots)
1 cup canned fruit (in light syrup or 100% juice)
1 cup applesauce

Vegetables (choose 2)

1 cup (8 ounces) of vegetables =

1 cup tomato sauce or diced tomatoes
2 cups vegetable soup
1 cup canned vegetables (peas, corn, green beans, carrots, mixed vegetables)

Protein (choose 4)

1 ounce of protein =

1 ounce canned salmon, tuna, or chicken
1/4 cup canned beans (baked beans, black beans, kidney beans, pinto beans, navy beans, chickpeas)
1/2 cup bean soup
1 cup low-sodium chicken or beef broth
1 tablespoon peanut butter

Grains (choose 5; 2 should be breakfast grains) 1 ounce of grains =

5 whole-grain crackers
1 packet plain oatmeal (1 ounce dry)
1 packet grits (1 ounce dry)
1 ounce pretzels
1 cup whole grain cereal or 1 individual serving box
2 cups popcorn

Dairy (choose 2–3)

1 cup of dairy =

1 cup shelf-stable milk
1 cup fortified soy beverage

Publication 3614 (POD-09-21)

By Dottie Kenda, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Bananas Fact Sheet

Bananas are one of the most popular fruits in America. They are available year-round. Easy to eat and digest, bananas are a great first fruit for babies to eat.

Use the following tips and recipes to help your family select, store, and enjoy bananas.

Select

Choose bananas that are bright yellow to eat right away. Buy bananas that are pale yellow with some green to eat in a few days. Soft bananas with brown spots are excellent for baking. Bananas come “pre-packaged” and make the perfect snack for work, school, or outdoor activities.

Store

Ripe bananas can be kept at room temperature for a few days before becoming overripe. To keep bananas from bruising, hang them by their connected stems or place them upside-down on the counter so that their stems and tips touch the counter.
Do not refrigerate bananas before ripening; they will not ripen properly in the refrigerator.
Once ripe, you can store bananas in the refrigerator for 2–3 days. The skin will turn brown, but the flesh will stay cream colored.
To freeze (good for smoothies and baking): Cover a baking sheet with wax paper or foil. Spread fruit slices in a single layer on the baking sheet and place it flat in the freezer for several hours. Place frozen slices in resealable freezer bags, and press out as much air as possible. Write “banana slices” and the date on the bag.

Benefit

Bananas are a tasty source of vitamins, minerals, and fiber.
Bananas are one of the best fruit sources of vitamin B6. Vitamin B6 helps with metabolism and a healthy immune system.
Bananas are good for your heart health and blood pressure and can help your body recover after high levels of activity.
The fiber in bananas helps with gut health and digestion.

Fun with Food

Children Can Help:

Mash overripe bananas to use for baking.
Make banana ice pops:
- Cut a ripe banana into fourths.
- Insert an ice pop stick.
- Place on a baking pan lined with wax paper.
- Place the pan in the freezer until ready to enjoy!

Banana Muffins

3 ripe bananas, about 1 cup mashed
⅓ cup unsweetened applesauce
¼ cup low-fat sour cream
½ teaspoon vanilla extract or flavoring
1 large egg
1 cup all-purpose flour
1 tablespoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
Vegetable oil cooking spray or vegetable oil

Preheat the oven to 350°F.
Wash your hands well with soap and warm water for at least 20 seconds.
Peel the bananas, put them in a medium mixing bowl, and mash them with a fork.
Add the applesauce, sour cream, vanilla, and egg and beat the mixture with a whisk or fork until smooth.
In a separate medium mixing bowl, add the flour, baking powder, baking soda, and salt and mix well.
Coat a 12-cup muffin pan with vegetable spray.
Add the wet ingredients to the flour mixture and mix until combined. Fill each muffin cup about two-thirds full. Bake for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean.
Store muffins in an airtight container or bag.

Breakfast Banana Split

1 small to medium banana
¼ cup oat or whole-wheat cereal
¼ cup low-fat yogurt
3 medium strawberries
12 blueberries
¼ teaspoon honey

Wash your hands well with soap and warm water for at least 20 seconds.
Peel the banana, cut it in half, and place it in a bowl.
Top the banana with yogurt and cereal.
Wash and cut the strawberries into small pieces and add them to the bowl.
Wash the blueberries and add them to the bowl.
Drizzle honey on top of the fruit.
Refrigerate leftovers within 2 hours.

To learn more about storing and freezing bananas:
- How to Store Fruits and Vegetables
- How to Freeze Fresh Fruits and Vegetables

HappyHealthy Beans Fact Sheet

Beans are grown and used all over the world.

Inspired by different cultures, there are many recipes to try. Beans are a staple food that deserve a place in any pantry!

Select

There are a few things to consider when selecting beans:

Dry or canned?
When considering price, dried beans are usually cheaper than canned beans. Canned beans are ready to use while most dried beans require soaking before cooking.
What variety?
Beans come in many varieties, such as black, red, pinto, kidney, navy, lentils, and black-eyed peas.
How will they be used?
Some common uses for beans include:
- Hummus (traditionally made with chickpeas, but just about any type of bean can be used).
- Refried beans (traditionally made from pinto beans).
- Beans and rice (red beans are commonly used for this).

When selecting canned beans, look for cans that are free from dents and say “low sodium” or “no salt added.” Make sure to check the nutrition facts label.

Prepare

Rinsing is important with both canned and dried beans. After rinsing, dried beans must be soaked before cooking.

Overnight Soak:
- Place beans in 3 cups of cold water per cup of beans.
- Soak for 8–24 hours before cooking.
- Drain liquid after soaking time is complete.
Quick Soak:
- Place beans in 3 cups of cold water per cup of beans.
- Bring water to a boil. Boil for 2 minutes.
- Remove from heat. Cover and let stand for 1 hour.
- Drain.
Cooking:
- Dried lentils and split peas do not need to be soaked.
- Rinse, then simmer for 20 minutes following package or recipe directions.
- Drain soaked beans. Rinse, then add 1 cup of fresh water per cup of beans. Simmer for 2 hours following package or recipe directions.

Children can get involved with cooking beans by:

Helping rinse beans.
Measuring water for soaking.
Helping mash beans.
Adding herbs and spices.

Black Beans and Rice Bowl

1 15-ounce can low-sodium black beans
1 tablespoon vegetable oil
1 12-ounce bag frozen onion and bell peppers mix
1 15-ounce can diced tomatoes, no salt added
1 teaspoon garlic powder
¼ cup lime juice
1 teaspoon Cajun seasoning (HappyHealthy)
1½ cups instant brown rice
1 cup water

Wash your hands well with soap and warm water for at least 20 seconds.
Drain and rinse beans.
Heat large pot with lid over medium heat. Add oil.
Sauté vegetable mix until tender, about 5–10 minutes. Stir occasionally to break apart.
Add tomatoes, beans, garlic powder, lime juice, and Cajun seasoning. Stir to combine, and bring to a boil.
Add rice to boiling mixture, and stir to combine.
Add water, stir, and reduce heat to low. Cover and simmer for 30 minutes, or until rice is tender and most liquid is absorbed, stirring every 10 minutes.
Remove from heat, and let stand for 5 minutes.
Refrigerate leftovers within 2 hours.

White Chicken Chili

4 cups chicken, cooked and cooled
2 15.5-ounce cans great northern beans
16 ounces salsa verde
4 cups chicken stock
2 teaspoons ground cumin

Wash your hands well with soap and warm water for at least 20 seconds.
Shred cooked chicken, removing any skin and fat, and add to a large pot.
Drain and rinse great northern beans and add to large pot.
Add salsa verde, chicken stock, and ground cumin to the large pot and mix ingredients. Bring to a boil over medium-high heat, about 10 minutes. Reduce heat, cover, and simmer for 10–20 minutes.
Refrigerate leftovers within 2 hours.

Learn More:

To learn more about cooking beans, click on Tips and Videos.
- Cook Dried Beans in a Slow Cooker

Publication 3612 (POD-04-24)

By Daniel Hirst, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Bell Peppers Fact Sheet

Looking to add flavor and crunch to your meal? Bell peppers are a healthy, colorful addition. Green, yellow, orange, red, and purple bell peppers are in season during the summer months. Did you know that red, orange, yellow, and purple bell peppers start out green and ripen into their colors?

Benefit

Bell peppers are packed with nutrients and add flavor and crunch to our meals!
The taste and health benefits vary by color. They all contain high amounts of vitamin C and are good sources of fiber and vitamin A.

Select

When choosing bell peppers at the store, select peppers that are firm with tight skin. Whichever color you choose, the brighter, the better!
Green bell peppers usually cost less. Green bell peppers are not as sweet as yellow, orange, or red bell peppers.

Prepare

Rinse peppers before using.
After rinsing a bell pepper, cut it into strips or dice, whichever size is needed.
Remove the top, cut in half, remove the core, and stuff the bell peppers with other ingredients such as cooked rice, meat, sauce, and other vegetables.
However a pepper is prepared, it is important to remove its stem, core, and seeds.

Fun with Food

Children Can Help:

Plant and water a bell pepper plant and harvest peppers when ready. Bell pepper plants grow well during the summer in a container or garden.
Choose bell peppers at the store, and wash and remove seeds at home.
Older children can cut bell peppers into slices or rings.

Slow Cooker Steak and Peppers

1½ pounds sirloin or round steak (or any thinner, leaner cut of beef that is on sale and can be cut into strips)
20–24 ounces frozen peppers and onions
3 tablespoons low-sodium soy sauce
2 teaspoons brown sugar
¼ teaspoon garlic powder
¼ teaspoon ground ginger
¼ teaspoon pepper
1 14–14.5 ounce can low-sodium beef broth
3 cups cooked brown rice

Wash your hands well with soap and warm water for at least 20 seconds.
Trim fat and cut beef into ½- to 1-inch strips.
Add beef and frozen bell peppers and onions to your slow cooker.
Add soy sauce, brown sugar, garlic powder, pepper, and beef broth.
Cover and cook on low for 5–6 hours until steak is cooked through.
Follow package directions to cook rice.
Serve peppers and steak over ½ cup cooked rice.
Refrigerate leftovers within 2 hours.

Hummus Spread

2 15.5-ounce cans cannellini beans
1 tablespoon minced garlic
2 tablespoons vegetable oil
2 tablespoons lemon juice
1 teaspoon paprika (½ in recipe, ½ as garnish)
1–2 tablespoons water (optional)
¼ teaspoon ground cumin (optional)

Wash your hands well with soap and warm water for at least 20 seconds.
Drain and rinse beans and add to a medium mixing bowl. Mash beans with a fork or potato masher.
Peel and mince garlic. Add garlic, oil, lemon juice, and ½ teaspoon paprika, and continue to mash beans.
If hummus mixture is too thick, add water.
Top with paprika and cumin.
Refrigerate leftovers within 2 hours.

LEARN MORE

To learn more about how to store and freeze fruits and vegetables click on Tips and Videos.

Publication 3993 (POD-04-24)

By Samantha Willcutt, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Blueberries Fact Sheet

Did you know blueberries are available in almost 20 different varieties in Mississippi?

They are a healthy, sweet treat to add to breakfast items, smoothies, or snacks. They are also delicious all by themselves. Enjoy some healthful tips and recipes for the entire family!

GROW

Blueberries are in season in Mississippi from May through July. Many locations across Mississippi can be found where you can pick your own fresh blueberries. Keep an eye out for local blueberries through the summer months!

SELECT

If buying packaged blueberries, avoid mold, moisture, and stains. Fresh blueberries should be blue. They should feel plump and firm. Throw out blueberries that are damaged. If frozen, avoid a big lump in the bag or container. This could be a sign of improper storage.

BENEFITS

Blueberries are a good source of vitamins and minerals. This includes vitamin C, potassium, and folate. They are an easy way to add fiber to any meal or snack.

FUN WITH FOOD

CHILDREN CAN HELP

Taking children to pick blueberries is a great hands-on learning experience. This allows them to pick

their own and see how they are grown. They can also select blueberries at a farmers market or grocery store. In the kitchen, children can help by rinsing with cold water. They can also help place them in a plastic container for storage in the refrigerator or freezer. Blueberries are easy to handle, so let children help add fruit as toppings or ingredients. A fun activity could include making fruit and yogurt parfaits.

OVERNIGHT OATS WITH BLUEBERRIES

INGREDIENTS

½ cup blueberries (fresh or frozen)
½ cup uncooked old-fashioned oats
½ cup low-fat yogurt
¼ cup low-fat milk

DIRECTIONS

Wash your hands well with soap and warm water for at least 20 seconds.
Wash blueberries and set aside to drain on paper towels or in a colander.
Combine blueberries, oats, yogurt, and milk in a jar or container with a lid, and shake to combine ingredients. Chill in the refrigerator overnight or for at least 6 hours.
Refrigerate leftovers within 2 hours.

BERRY BLAST OFF

INGREDIENTS

1 cup strawberries
1 cup low-fat granola
1 cup blueberries or other fruit
1 cup low-fat yogurt, plain or vanilla

DIRECTIONS

Get out four small glasses or wide-mouth jars.
Wash your hands well with soap and warm water for 20 seconds.
Wash all fruit with cool water. Drain in a colander.
Cut the strawberries into slices.
Put 1/4 cup of strawberries into the bottom of each glass.
Sprinkle 1/4 cup of granola over the strawberries in each glass.
Add 1/4 cup of blueberries on top of the granola.
Spoon 1/4 cup of yogurt on top of the blueberries.
Garnish with fresh fruit or granola (optional).
Serve.
Refrigerate leftovers within 2 hours.

LEARN MORE:

To learn more about freezing or storing blueberries, click on Tips and Videos.
- How to Freeze Fresh Fruits and Vegetables
- How to Store Fruits and Vegetables

Publication 3522 (POD-04-24)

By Madison Payne, Mississippi State University Extension Service.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Broccoli Fact Sheet

Broccoli is a super vegetable that can be enjoyed raw or cooked, alone as a yummy side, or added to salads or cooked dishes like pastas, soups, stir-fries, and casseroles. If you are not a fan of raw broccoli, try blanching, which makes broccoli more tender and less bitter. Use the following tips to help your family enjoy more broccoli!

Select

When selecting broccoli, look for tight, dark green florets and firm stems.
Avoid broccoli with an odor or yellow, opening buds.
In Mississippi, purchase fresh broccoli in April and May or October and November when it is less expensive and more available.
During the off-season, choose frozen broccoli, which may cost less than fresh.

Prepare

Make bite-sized pieces by cutting below the top and removing the stem. Cut the florets and stem into pieces.
Rinse bite-sized pieces just before using.
Be careful not to overcook broccoli! Crispy, tender broccoli is what you are looking for, not mushy, soft broccoli.

Store

Keep fresh broccoli in an open plastic bag in the refrigerator for up to five days.
If you have produce drawers in your refrigerator, keep vegetables in one and fruits in another.
Fresh broccoli can be blanched and frozen to keep color, flavor, and nutrients longer.

To learn more about storing, blanching, and freezing broccoli, click on Tips and Videos.

Fun with Food

Children can help:

At the grocery store, allow children to select broccoli.
In the kitchen, children can wash broccoli and prepare an ice bath to place broccoli in after blanching.

Children can learn:

Raw or blanched broccoli makes a quick and easy snack and is fun to eat with healthy dips.
The florets are the flowers of the broccoli plant, so they are eating flowers!

Enjoy

BROCCOLI SALAD

INGREDIENTS

2 broccoli crowns, fresh
½ cup shredded cheddar cheese
¼ cup raisins
½ cup HappyHealthy Italian Dressing
salt and black pepper (optional)

DIRECTIONS

Wash your hands with soap and warm water for at least 20 seconds.
Wash broccoli, cut off stems, and cut into bite-size pieces. Add broccoli pieces to a medium mixing bowl.
Add shredded cheese, raisins, Happy Healthy Italian Dressing, salt, and pepper to the bowl and mix with broccoli florets. Cover the bowl and chill in the refrigerator for at least 30 minutes.
Refrigerate leftovers within 2 hours.

FRESH VEGETABLES WITH DIP

INGREDIENTS

1/2 cup low-fat sour cream
1/3 cup chunky salsa
3 tablespoons green onions, cut into small pieces
1/2 teaspoon garlic powder
1 green bell pepper
2 stalks celery
1 cup baby carrots

DIRECTIONS

Wash your hands well with soap and warm water for at least 20 seconds.
Rinse green onions under cool water. Cut roots off white ends of onions. Cut tips off green ends. Cut onions into small pieces.
Place the sour cream, salsa, green onions, and garlic powder into a small bowl. Stir until they are mixed together.
Cut the bell pepper in half lengthwise. Use your hands to pull out the stem, core, and seeds. Cut each pepper half into strips.
Cut the leafy tops off the celery stalks. Cut the celery stalks into sticks.
Serve the green bell pepper strips, celery sticks, and baby carrots with the sour cream dip. Broccoli is also great with this dip.
Refrigerate leftovers within 2 hours.

How to Blanch Broccoli

Wash your hands well with soap and hot water.
Use one gallon of water for every pound of broccoli.
Pour rinsed broccoli pieces in a pot of boiling water. Bring to boil again.
Let broccoli cook for 1 to 11/2 minutes until bright green. Remove pot from heat.
Quickly place broccoli into a large bowl filled with ice water. Leave broccoli in the ice water for 2–3 minutes.
Transfer the broccoli to a colander and allow to drain.

Publication 3395 (4-24)

By Samantha Willcutt, Mississippi State University Extension Service.

Mississippi State University is an equal opportunity institution.

Extension Service of Mississippi State University, cooperating with U.S. Department of Agriculture. Published in furtherance of Acts of Congress, May 8 and June 30, 1914. GARY B. JACKSON, Director

HappyHealthy Cabbage Fact Sheet

CABBAGE

Cabbage is a versatile green vegetable that can be prepared in a variety of ways such as steaming, roasting, air frying, grilling, or sautéing. Cabbage is about 93 percent water. Cabbage is great eaten raw as slaw, added to soups, cooked with meals, or fermented as kraut.

SELECT

Select cabbage heads that are firm with:

crisp, dark green outer leaves.
a compact and dense or heavy feel.
no blemishes, yellow leaves, or soft spots.

Cabbage can be found in grocery stores and at farmers markets. With two peak growing seasons, cabbage makes for a great staple food for more than half of the year. In Mississippi, growing seasons are April to June and October to December.

Three varieties of cabbage are green, red, and Savoy. Savoy cabbage has crinkled, yellowish-green leaves. Green and red cabbage have smoother leaves than Savoy.

STORE

Store in a bag whole or chopped
Refrigerate in the crisper drawer and use within two weeks.

PREPARE

When working with cabbage, here are a few tips to follow:

Remove any discoloration from outer leaves before using.
Cut the head in half through the stem, and remove the core. Be careful when cutting heads in half—they can be hard to cut through.
Rinse leaves.

FUN WITH FOOD

CHILDREN CAN HELP

Select cabbage at the store.
Rinse cabbage.
Measure ingredients.
Place in a bowl.
Stir.

SPRING ROLL IN A BOWL

2 green onions, about 1/4 cup
1 pound ground beef
12 ounces coleslaw mix
1 tablespoon minced garlic
1 tablespoon low-sodium soy sauce
1/4 teaspoon ground ginger

Wash your hands well with soap and warm water for at least 20 seconds.
Wash and cut the green onions into small pieces. Discard the white roots.
Heat a large skillet over medium-high heat and cook the beef until no longer pink, about 5 minutes. Drain in a colander.
While the beef drains, add the coleslaw mix, garlic, soy sauce, and ground ginger to the same skillet, and stir to combine. Cook for about 3 minutes, until the cabbage softens. Add the beef back to the skillet, stir the ingredients, and continue cooking for another 2–3 minutes.
Remove the skillet mixture from the heat and top with green onions.
Refrigerate leftovers within 2 hours.

CABBAGE STEAKS

Vegetable oil or vegetable oil cooking spray
1 head cabbage
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder

Preheat the oven to 400ºF.
Wash your hands well with soap and warm water for at least 20 seconds.
Coat a baking pan with vegetable oil cooking spray or vegetable oil.
Remove the loose outer leaves and wash the cabbage. Cut the bottom off of the cabbage and set it so that the flat end is on the cutting board. Cut the cabbage into half-inch-thick slices. Remove the core from the cabbage slices if needed. Arrange the cabbage steaks in a single layer on the baking pan.
Brush the tops of the cabbage steaks with oil or spray with vegetable oil cooking spray.
Season the tops of the cabbage steaks with salt, pepper, and garlic powder.
Place the baking pan in the oven and bake 17–20 minutes or until the cabbage steaks are golden brown.
Refrigerate leftovers within 2 hours.

HappyHealthy Carrots Fact Sheet

Carrots are one of the most consumed vegetables. They add color, flavor, nutrients, and texture to recipes. Carrots are easy to grow and are considered a root vegetable because they grow underground. Most carrots we eat are orange, and they can also be yellow, white, red, and purple. They can be eaten raw or cooked in a variety of ways. Carrots can be cooked in soups, sauces, muffins, casseroles, and salads.

Benefit

Carrots are a good source of vitamins, minerals, and fiber, and have many health benefits.
Eating raw carrots promotes healthier teeth.
Our bodies use carrots to make Vitamin A, which is important for eye health.

Select

Fresh carrots have smooth skin and a firm, crisp crunch.
Fresh carrots are brightly colored. Their color fades over time.
Avoid carrots that have soft spots or feel flimsy or wilted.

Store

Keep carrots from the grocery store in plastic bags in the vegetable drawer of your refrigerator.
Carrots need moisture, so cut or leave an opening in the plastic bag.
Wrap carrots from the garden in a paper towel and place them in a plastic container or bag.

Prepare

Rinse carrots thoroughly under running water and scrub with a vegetable brush to remove dirt.
Peel carrots, if desired, and eat them raw as a snack!
Carrots are a great ingredient in many recipes fresh or cooked. Have them raw on salads. Try them cooked in casseroles, soups, or stir-fries. Have them baked, roasted, or steamed with a meal.

Fun with food

Children can help:

Help plant carrot seeds in the garden
Select carrots at the grocery store
Rinse and peel carrots
Prepare carrots for snacks

Sautéed carrots

1 pound fresh carrots or 1 pound frozen carrots (crinkle cut or coins)
1/2 cup water
1/2 tablespoon butter
2 teaspoons honey
Salt and pepper to taste

Wash your hands well with soap and warm water for at least 20 seconds.
If using fresh carrots, wash, peel, and cut carrots into coin slices.
In a large skillet add carrots and water. Bring to a boil, then reduce heat to medium-low and cover for 6 to 8 minutes until carrots are fork tender. Drain carrots and return to skillet.
Add butter and honey to the skillet with carrots and continue cooking uncovered on medium- low, about 2 minutes. Stir carrots until evenly coated with honey-butter glaze.
Season with salt and pepper to taste.
Refrigerate leftovers within 2 hours.

Carrot salad

8 ounces pineapple tidbits, in 100% pineapple juice
1 10-oz. bag of shredded carrots, about 4 cups
1 cup raisins
1/3 cup low-fat sour cream
1/3 cup low-fat mayonnaise
1 tablespoon apple cider vinegar
1/4 teaspoon salt
1/2 teaspoon pepper

Wash your hands well with soap and warm water for at least 20 seconds.
Drain pineapple tidbits and add to a mixing bowl.
Add shredded carrots, raisins, sour cream, mayonnaise, vinegar, salt, and pepper to bowl with pineapple and mix ingredients. Cover and chill in refrigerator for at least an hour.
Refrigerate leftovers within 2 hours.

Click here to find more information on how to store and freeze fruits and vegetables.

Publication 3897 (POD-05-23)

By Kelli Whitten, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Corn Fact Sheet

It is easy to find fresh corn in the grocery store or at farmers markets from May through September. Canned and frozen corn are readily available any time of year.

Corn is a good source of fiber and B vitamins. Besides being tasty eaten by itself on the cob, it’s a great addition to dips, soups, and salads.

Select

Choose medium-sized ears that have soft, green shucks and dried silks.
Fresh corn in season in Mississippi can be purchased May to September. During these months, fresh corn will be more flavorful, readily available, and less expensive.
Choose canned or frozen corn any time of the year.

Freeze

Discard the husk and silk. Carefully remove the ends of the cob.
Blanch the corn by putting the cleaned ears into boiling water for 7–11 minutes, depending on size. Take the corn out of the boiling water and place it into ice water immediately for about 30 seconds.
Place the corn in resealable freezer bags or airtight containers and store it in the freezer. Get as much air out of the bags as possible.

Grow

Plant corn when outside temperatures are warm and the threat of frost has passed.
Plant corn in a sunny area that is protected from the wind.
Corn plants need up to 1 inch of water per week.
Harvest corn 3 weeks after corn silks appear.

Fun with Food

Children Can Help:

Select fresh corn at the grocery store or farmers market.
Husk and wash the corn, remove silks from the cob, and wash and lay the ears out to dry.
Measure water and add to a pot to cook, or place corn in a container to microwave.

Visit:
- How to Freeze Fresh Fruits and Vegetables
- How to Add More Fruits and Vegetables to Your Day

Chicken Taco Soup

1 (15-ounce) can black beans, no salt added
1 (15-ounce) can pinto beans, no salt added
1 ear fresh corn, removed from the cob OR 1½ cups frozen corn OR 1 can (15-ounce) sweet corn, no salt added
1 (14.5-ounce) can petite diced tomatoes
1 (12.5-ounce) can chicken breast in water
1 (10-ounce) can green enchilada sauce
1 (14-ounce) can low-sodium chicken broth
1 packet low-sodium taco seasoning
1 teaspoon black pepper, or to taste
4 corn tortillas, optional
Oil

Wash your hands well with soap and warm water for at least 20 seconds.
Drain and rinse the black beans, pinto beans, and sweet corn and add to a large pot.
Add the diced tomatoes, canned chicken, enchilada sauce, chicken broth, and seasonings.
Bring to a boil and then turn down to simmer on low for 20–30 minutes.
Preheat the oven to 350ºF. Lightly coat both sides of each tortilla with oil and bake 8–11 minutes or until crisp. Stack tortillas and cut them into strips. Top each soup serving with baked tortilla strips.
Refrigerate any leftovers within 2 hours.

NOTES: Can also prepare in a slow cooker on low heat for 2–3 hours.

Use rotisserie chicken instead of canned if you prefer.

Black Bean and Corn Salsa

1 (15-ounce) can black beans
1 (15-ounce) can corn
2 (14.5-ounce) cans diced tomatoes
1 (4-ounce) can diced green chili peppers
2 teaspoons ground cumin
½ teaspoon salt
3 tablespoons apple cider vinegar

Wash your hands well with soap and warm water for at least 20 seconds.
Drain and rinse the black beans.
Drain the corn and diced tomatoes.
Add the corn, tomatoes, and beans to a medium mixing bowl.
Add the diced green chili peppers to the mixing bowl with the other ingredients.
Season with cumin and salt.
Add vinegar and stir well.
Refrigerate leftovers within 2 hours.

HappyHealthy Cucumbers Fact Sheet

Cucumbers are a great addition to any snack or meal. Best enjoyed raw, they add a nice, refreshing “crunch” to salads, snacks, sandwiches, wraps, and even cold soups. Check out these helpful tips to make cucumbers fun for the entire family!

Select

Choose bright to dark green cucumbers that are narrow and firm.
Avoid cucumbers that are shriveled or dull-colored or that have yellow spots.
Cucumbers are available in Mississippi year-round. However, when in season, they will cost less. They are in season in Mississippi from May through September.

Store

Cucumbers can be kept in the refrigerator for a week. After they have been peeled or cut, store in a plastic bag or sealed container. Use within 2 days.
Cucumbers should not be frozen due to their water content.
Store cucumbers in the refrigerator crisper drawer away from fruit and meat.

Prepare

Cucumbers may be sliced, chopped, cubed, diced, or peeled.
Be sure to rinse and cut off both ends before enjoying.
They are best served raw but can also be served in hot dishes.

Children Can Help

Children can help select cucumbers from the grocery store, farmers market, or garden.
Younger children can help with washing and storing. Older children can peel, slice, or chop cucumbers.
Sliced or cubed cucumbers make a great snack. Pair with a low-fat dip such as hummus, salsa, or yogurt-based dressing.
Cucumbers naturally contain a lot of water. Be “cool as a cucumber” and enjoy cucumbers especially in summer months!

Learn More

To learn more about cutting or storing cucumbers, click on Tips and Videos.
- Chop, Slice, Dice, Mince, Peel, and Crush
- How to Store Fruits and Vegetables

Black-Eyed Pea Salad

Ingredients

2 15-ounce cans black-eyed peas
1 15-ounce can corn
1 bunch green onions (5 green onions) or 1 onion, small
1 avocado (optional)
2 tomatoes, medium
1 bell pepper, medium
1 cucumber, medium
1 tablespoon oil
2 tablespoons vinegar or lime juice (juice of one lime or from a bottle)
1/2 teaspoon salt
1/2 teaspoon black pepper

Directions

Wash your hands well with soap and warm water for 20 seconds.
Drain and rinse black-eyed peas and corn.
Wash and finely chop green onions.
Cut avocado in half and remove seed and skin. Dice avocado (optional).
Wash and dice tomatoes, bell pepper, and cucumber. Combine all ingredients in a large bowl.
Mix oil, vinegar or lime juice, salt, and pepper together in a small bowl with a fork.
Pour oil mixture over salad ingredients and toss lightly.
Refrigerate leftovers within 2 hours.

Cucumber-Tomato Salad

Ingredients

1 large cucumber
1 large tomato
1/4 medium onion (optional)
1/4 cup HappyHealthy Italian Dressing*
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions

Wash your hands well with soap and warm water for at least 20 seconds.
Wash and cut cucumber into bite-size pieces. Add to mixing bowl.
Wash and cut tomato into bite-size pieces. Add to mixing bowl.
Peel and chop onion into small pieces. Add to mixing bowl.
Add dressing, salt, and pepper to the mixing bowl. Stir all ingredients with a wooden spoon. Cover and chill in the refrigerator for at least an hour.
Refrigerate leftovers within 2 hours.

Publication 3609 (POD-09-21)

By Madison Payne, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Eggs Fact Sheet

EGGS

Eggs are an “egg-cellent” source of protein and many other important nutrients that our bodies need to be healthy! They are low in cost and can be used to make delicious meals or snacks. Whether you are in a hurry and need a quick and easy breakfast or if you just want a simple, flavorful, and protein-packed tuna salad sandwich for lunch, eggs are for you! You can buy eggs year-round in Mississippi—most commonly as fresh, liquid, or frozen. They can be found at supermarkets, grocery stores, convenience stores, and farmers markets.

SELECT

Only buy eggs sold from a refrigerator or refrigerated case, unless you buy them fresh and they were not refrigerated.
Avoid eggs that are cracked or dirty.
Buy eggs before the “sell by” date on the carton.
If whole fresh eggs are not in stock, look for liquid, frozen, or dried forms of eggs.
- For reference, one medium egg equals 1.75 ounces; one large egg equals 2 ounces; and one extra-large egg equals 2.25 ounces.

STORE

Refrigerate eggs as soon as you get home.
Keep eggs in the carton and store in the coldest area in the refrigerator. Do not store eggs in the refrigerator door.
Use uncooked eggs within 3 weeks.
Hard-cooked eggs: use within a week after cooking.
Frozen eggs: use within 1 year after freezing. Helping Mississippians live happier, healthier lives!

PREPARE

Cook eggs until both the yolk and egg white are firm. Note: Scrambled eggs should not be runny.
Casseroles or other egg recipes should be cooked to 165ºF. Use a food thermometer to be sure.
Use pasteurized eggs for recipes that call for raw or undercooked eggs (like Caesar salad dressing and homemade ice cream).
Refrigerate any item that contains eggs within 2 hours after cooking.

FUN WITH FOOD

CHILDREN CAN HELP

At the grocery store, children can check to see if eggs are cracked.
In the kitchen, children can crack open raw eggs or peel hard-boiled eggs.

EGG MUFFINS

6 large eggs
1/2 teaspoon pepper
1/2 teaspoon salt
1/4 teaspoon garlic powder
Vegetable oil or vegetable oil cooking spray
1/2 cup fresh spinach
1/2 cup grape tomatoes
1 cup shredded mozzarella

Preheat oven to 350ºF.
Wash your hands well with soap and warm water for at least 20 seconds.
Whisk together eggs, pepper, salt, and garlic powder in a medium bowl.
Coat 12-cup muffin pan with vegetable oil cooking spray. Add egg mixture to fill each muffin pan cup half full to prevent overflow.
Wash spinach and pat dry with paper towel.
Roughly chop or tear into pieces.
Wash tomatoes and cut in half.
Top egg mixture in each muffin cup with equal amounts of spinach, tomatoes, and mozzarella.
Bake for 15 minutes. Remove muffin pan from oven and let stand for 5 minutes before serving.
Refrigerate any leftovers within 2 hours.

TUNA SALAD

2 12-ounce cans tuna packed in water
1 hard-boiled egg
1 stalk celery
1 onion, small
1/2 cup low-fat mayonnaise
1 tablespoon mustard
1/4 teaspoon black pepper

Wash your hands well with soap and warm water for at least 20 seconds.
Drain tuna and add to bowl.
3. Peel and chop hard-boiled egg and add to bowl.
Wash celery stalk and lay it on a cutting board.
Cut off both ends and cut into 4–6 strips lengthwise, depending on width. Cut crosswise until all pieces are chopped. Add to bowl.
Peel onion and cut into small pieces. Add to bowl.
Add mayonnaise, mustard, and pepper to bowl and mix. Refrigerate until ready to serve.
Refrigerate any leftovers within 2 hours.

LEARN MORE:
Click here for more information about eggs and how to use leftovers: How to Use Leftovers

Publication 3994 (POD-04-24)
By Madison Ainsworth, Mississippi State University ExtensionService.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Freezer Tips Fact Sheet

SELECTION AND STORAGE

Fruits and Vegetables

Freeze from fresh:

When buying in bulk
When growing your own.

When buying frozen:

Choose vegetables without sauces or seasonings.
Choose fruits without added sugar or syrup.

Meats, Poultry, and Seafood

Freeze from fresh:

When buying in bulk.
When processing your own.

When buying frozen:

Choose lean.
Avoid sauces or seasonings.

Leftover Dishes

Cook once, then freeze for multiple meals.
Divide into small portions.
Store in shallow containers or plastic bags with air removed.
Label and date.

SAFETY

Temperature
• Keep freezer temperature at 0ºF or below.

Tips
•   Keep the freezer door open only as long or often as necessary.
•   Return food items that need to remain frozen to the freezer as quickly as possible.
•   Do not overcrowd your freezer. Open space
and circulating cold air are needed for food to properly freeze.
•   Place foods you plan to freeze in small containers so they will freeze faster.

Thaw Food Safely
Refrigerator

Slow method.
Move from freezer to refrigerator to thaw.

Cold water

Faster method.
Place in a leak-proof bag and immerse in cold water.
Change water every 30 minutes until done thawing.
Cook immediately once thawed.

Microwave

Quick method.
Cook immediately once thawed.

STORAGE TIMES

Food Item Months

Bacon and sausage..............................1-2
Butter........................................................12
Casseroles...............................................2-3
Cheese......................................................2-3
Egg white or egg substitute.............12
Fish, cooked............................................1
Fish, fresh.................................................3-6
Frozen dinners and entrees..............3-4
Fruits..........................................................2-3
Gravy, meat, or poultry.......................2-3
Ham, hotdogs, and lunch meats.....1-2
Ice cream..................................................2-3
Meat, uncooked roasts.......................4-12
Meat, uncooked steaks or chops....4-12
Meat, uncooked ground.....................3-4
Meat, cooked..........................................2-3
Poultry, uncooked whole...................12
Poultry, uncooked parts.......................9
Poultry, uncooked giblets...................3-4
Poultry, cooked.......................................4
Soups and stews....................................2-3
Vegetables................................................8-12
Wild game, uncooked..........................8-12

DO NOT FREEZE

Freezing can cause changes in flavor, texture, and appearance. Some foods do not freeze well at all.

Do not freeze these:

Lettuce or salad greens
Mayonnaise
Cream sauces
Cottage cheese
Cream cheese
Sour cream
Hard cooked or raw eggs in the shell

For More Information
https://www.fsis.usda.gov/wps/wcm/connect/cce745c9-0fc9-4ce6-a50c-84363e... and_Food_Safety.pdf?MOD=AJPERES
https://food.unl.edu/free-resource/food-storage

Publication 3606 (POD-12-21)
By Samantha Willcutt and Carly Terp, Mississippi State University Extension Service.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Grapes Fact Sheet

Grapes are native to the United States. They were also brought to the U.S. from Spain in the 1600s. There are many varieties of grapes. Mississippi is known for scuppernongs and muscadines. Grapes come in a variety of flavors, colors, sizes, and shapes. Raisins are dried grapes. On average, we eat 8 pounds of grapes a year. Grape juice can be made from a variety of grapes.

Select

Grapes come in many colors—green, red, black, yellow, pink, and purple.
Grapes do not continue to ripen over time, so they should be purchased at the best quality.
Grapes are best when they are firm and plump. The stem should be green and flexible, and the grape should still be attached.
Grapes can come with or without seeds. Check for “seedless” on the packaging when you are shopping.
Grapes are in season from the middle of July through September.

Store

Grapes keep best in the produce drawer of your refrigerator; they can last 1–2 weeks.
Do not rinse grapes before storing—they will spoil faster.
Seedless grapes can be frozen to make a delicious snack or a refreshing addition to a glass of water.

Prepare

Grapes are very easy to prepare. Simply pull them from the stem, rinse, and eat.
Grapes should be rinsed before eating.

Benefit

Grapes are low in calories and packed with nutrients—especially vitamins C and K.
They are high in antioxidants.

Fun with Food

Children Can Help:

Pick out grapes at the grocery store.
Rinse the grapes before using.
Pull the grapes off the stems.

Creamy Fruit Salad

1 16-oz. can sliced peaches, no sugar added
1 20-oz. can pineapple chunks, no added sugar
1 cup strawberries
1 cup grapes, seedless
1/2 cup low-fat vanilla yogurt

Wash your hands well with soap and warm water for at least 20 seconds.
Drain peaches and pineapple in a colander.
Add peach slice halves and pineapple chunks to a medium mixing bowl.
Rinse strawberries and grapes with cool water.
Drain in a colander. Cut the stem off the strawberries and then cut in half. Cut the grapes in half, and then transfer the strawberries and grapes to the mixing bowl.
Add yogurt to the bowl and mix gently with a spoon until fruit is well coated.
Refrigerate leftovers within 2 hours.

Fruit Kabobs with Yogurt Dip

1/2 small watermelon, cut into chunks
1/2 pineapple, cut into chunks, or one 8-oz. can of pineapple chunks in 100% juice
1/2 cup red seedless grapes, washed
1 cup strawberries, with the green stems and caps removed
16 wooden skewers, 6 inches long
1 cup low-fat vanilla yogurt

Wash your hands well with soap and warm water for at least 20 seconds.
Wash all fruit with cool water. Drain in colander.
Remove the green stems and caps from the strawberries.
Carefully slide a skewer through the center of 4 or 5 pieces of fruit.
Repeat with the other skewers to make 16 kabobs.
Serve the kabobs with the yogurt for dipping.
Refrigerate leftovers within 2 hours.

LEARN MORE

Click here for more information on how to store and freeze fruits and vegetables

Publication 3939 (POD-09-23)

By Madison Ainsworth, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Green Beans Fact Sheet

Green bean, string bean, snap bean—they’re all the same! Despite their name, they’re not always green; they can be yellow, purple, or even speckled. Green beans are one of America’s most popular vegetables. They are tasty and contain valuable nutrients! Available year-round, they are especially plentiful in spring and summer.

Select

Select fresh, frozen, or canned green beans.
Choose fresh, bright-colored beans that are firm and snap easily when bent.
- Once you see the seeds inside bulging, green beans are past their peak and may be tough to eat.
Choose unseasoned canned green beans with “no salt added” on the can.

Prepare

One pound of fresh green beans is equal to 2 cups of cooked.
To prepare fresh green beans, wash them under cool running water; snap or cut off the tips; and leave whole or cut or snap to the desired length.
Boil, microwave, steam, sauté, roast, or stir-fry the green beans to your desired tenderness.
Avoid overcooking or they will be mushy and lose their bright green color.

Store

Store fresh beans in a moisture-proof, airtight container in the refrigerator.
Beans can be kept fresh for about 4 days, or blanched and frozen immediately after harvesting.

Fun with Food

Kids Can Help:

Select fresh green beans at your local grocery store or farmers market.
In the kitchen, children can wash, snap, and help prepare green beans to be cooked.

Kids Can Enjoy:

Try green bean french fries! Sprinkle fresh green beans with a little olive oil, salt, and pepper. Spread them out on a shallow pan. Roast at 400ºF for 20–25 minutes, turning them over when they’re halfway done.
Bright green and crunchy, green beans are great dippers. Try them with your favorite low-fat dip or salad dressing.

Slow Cooker Whole Chicken and Vegetables

1½ pounds baby potatoes
1 pound baby carrots
1 small chicken, 4–5 pounds
2 tablespoons butter, salted
12 ounces frozen green beans, whole or cut
2 teaspoons Italian seasoning
1 teaspoon garlic powder
½ teaspoon salt
2 teaspoons paprika

Wash your hands well with soap and warm water for at least 20 seconds.
Wash the potatoes and cut in half.
Wash the carrots if not pre-washed or ready to eat. Add the potatoes and carrots to a slow cooker.
Remove any giblets, extra parts, or packaging from inside the chicken. Place the chicken breast-side-up on top of the vegetables in the slow cooker.
Wash your hands well with soap and warm water for at least 20 seconds.
Melt butter and pour it over the chicken.
Add frozen green beans around the chicken.
Sprinkle Italian seasoning, garlic powder, salt, pepper, and paprika over the chicken. Cover and cook on low for 7–8 hours or until the chicken reaches an internal temperature of 165ºF. Remove the skin from the chicken, slice, and serve. Stir the vegetables and serve.
Refrigerate leftovers within 2 hours.

Sautéed Green Beans

1 (15-ounce) can diced tomatoes, no salt added
2 tablespoons vegetable oil
1 (12-ounce) bag frozen green beans
1 tablespoon HappyHealthy Cajun seasoning

Wash your hands well with soap and warm water for at least 20 seconds.
Drain the tomatoes.
Heat a large skillet over medium heat. Add the oil.
Sauté the frozen green beans until tender, about 10 minutes.
Add the drained tomatoes and Cajun seasoning to the beans. Stir to combine, and cook on low heat until the tomatoes are heated through, about 5 minutes.
Refrigerate leftovers within 2 hours.

For more information: click How To: Store and Freeze Fruits and Vegetables

HappyHealthy Greens Fact Sheet

Greens are a Southern tradition, found on most lunch special menus throughout Mississippi. There are many types of greens, but the most popular greens in our state are collards, mustard, turnips, Swiss chard, kale, and spinach. Kale and spinach can be enjoyed raw or cooked. These plants grow well in Mississippi and can be found year-round at grocery stores. There are many healthy and tasty ways to prepare greens, and greens are rich in nutrients!

Grow

Greens are cool-season vegetables, which means they grow best in Mississippi during the spring and fall.
Mustard greens, spinach, and turnip greens need only 2–4 inches between plants, making them great choices for container gardens.
For more information about growing greens in Mississippi, pick up a Garden Tabloid at your local Extension office.

Select

One pound of fresh greens cooks down to about one or two cups.
Pre-washed and packaged greens save time but cost more.
Pick greens with full leaves that are not wilted or spotted.
Don’t forget about frozen or canned greens, which may be more convenient.
Choose “no salt added” or “reduced sodium,” and avoid “seasoned” canned greens when possible to limit salt intake.

Prepare

Remove any wilted or yellow leaves before cleaning fresh greens.
Wash greens under cold running water or in a large bowl filled with cold water; then drain and repeat if necessary.
Remove hard stems; stack large leaves and roll them up; then cut into thin strips.
To learn more about preparing greens, click on Tips and Videos, then Prepare Leafy Greens.

Benefit

Greens are packed full of vitamins, minerals, and fiber but are low in calories. Eating a variety of greens can:

Support your immune system (being sick is never fun).
Help your muscles to work better (remember the heart is a muscle).
Protect your cells from damage (think better eyesight and healthier looking skin and hair).

Enjoy

Egg and Spinach Casserole

INGREDIENTS

1 16-ounce bag frozen chopped spinach
6 large eggs
1 tablespoon shredded cheese
¼ teaspoon onion powder
⅛ teaspoon salt
⅛ teaspoon black pepper
Nonstick cooking spray

DIRECTIONS

Preheat the oven to 350°F.
Wash your hands well with soap and hot water.
Thaw the spinach in the microwave or under cool running water.
Put the spinach in a strainer in the sink. Squeeze as much water out of the spinach as you can.
Crack the eggs into a small bowl. Stir the eggs with a fork until they are all bright yellow.
Add the cheese, onion powder, salt, and black pepper to the eggs. Stir until all the ingredients are mixed together well.
Spray a medium-sized baking dish or a pan with high sides with nonstick cooking spray. The pan should be about 8 inches square. Make a light coating.
Spread the dry spinach in the bottom of the baking dish. Make an even layer.
Pour egg mixture over the spinach.
Stir gently to make sure the spinach is still spread evenly in the pan.
Put the pan in the oven. Bake for 15–20 minutes, or until the eggs are done and the top is lightly browned.
Cut the casserole into 6 even pieces. Serve the casserole while it is hot.
Refrigerate leftovers within 2 hours.

Slow-Cooked Southern Greens

INGREDIENTS

1 tablespoon oil
1 small white onion, cut into small pieces
1 teaspoon black pepper
1 smoked turkey wing
1 bunch of greens (turnip, collard, or mustard)
1 32-ounce container of low-sodium chicken broth

DIRECTIONS

Wash your hands well with soap and hot water.
Put the greens in a large bowl and run water over them to wash away any dirt or grit. If greens are still dirty, repeat this step. Tear or cut off the stems. Cut the leaves into strips about 2 inches wide.
Heat the oil in a large pot over medium-high heat or in a slow-cooker set on high.
Add the onion to the pot. Cook the onion until it looks clear and is starting to brown, about 5 minutes.
Add the black pepper and the smoked turkey wing to the pot. Stir to coat the onion with black pepper.
Add the greens in 3 or 4 handfuls. After each handful, stir to coat the greens with onion, pepper, and oil.
After all the greens are added to the pot, add the chicken broth.
Put a lid on the pot. Cook on low until the greens are tender, about 2–3 hours.
Add shredded meat from the turkey wing (optional).
Serve the greens while they are hot.
Refrigerate leftovers within 2 hours.

Publication 3411 (01-20)

By Samantha Willcutt, Mississippi State University Extension Service.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Kiwi Fact Sheet

Did you know that kiwifruit is a berry? It grows on woody vines like grapes, and is high in vitamin C like strawberries. “Kiwifruit,” “Chinese gooseberry,” or “yang tao” are all names for kiwi.

Its name came from the fuzzy brown kiwi—New Zealand’s national bird! Remove the end and eat it whole. Kiwifruit is perfect to add to a salad or smoothie, or to mix with other fruit.

Select

Press the outside of the fruit with your thumb.
- If it gives when you touch it, it is ripe.
- If it does not give when you touch it, it is not ready to eat.
Avoid kiwis with soft spots or bruises.

Store

To ripen a kiwi, put it in an open plastic bag with an apple or banana. Leave it out on the counter for a day or two.
Unripe kiwis can last up to 6 weeks in the refrigerator.
Ripe kiwis will last a couple of days at room temperature. They will last up to 4 weeks in the refrigerator.
They can be frozen whole, in slices, or crushed.

Fun with Food

Children Can Help:

Find this fuzzy brown fruit in the produce section of the grocery store.
Wash and cut kiwi with a plastic knife. This is a safe way for children to learn how to use a knife.

Prepare

Rinse the kiwi under running water before eating.
Eat it whole with the skin on to add more fiber.
Slice or cube kiwi with or without the fuzzy peel.
Cut in half and use a spoon to scoop out the flesh.

To learn more about storing and freezing kiwifruit:
- How to Store Fruits and Vegetables
- How to Freeze Fresh Fruits and Vegetables

Strawberry Spinach Salad with Kiwi

5 cups fresh baby spinach (washed, dried, stems removed)
Strawberries
1 kiwi
½ cup pecans
1 tablespoon HappyHealthy Balsamic Vinaigrette

Wash your hands well with soap and warm water for at least 20 seconds.
Remove leaves from strawberries and chop.
Peel kiwi and chop.
Add spinach, strawberries, kiwi, and pecans to a large bowl.
Add dressing to the bowl, and toss to combine.
Serve immediately.
Refrigerate any leftovers within 2 hours.

Balsamic Vinaigrette

½ cup balsamic vinegar
1½ cups oil
2 teaspoons minced garlic
2 teaspoons dried Italian seasoning

Wash your hands well with soap and warm water.
Combine all ingredients in a jar and shake until smooth. Cover and chill until ready to serve.
Refrigerate leftovers within 2 hours. Use within 1 month.

Fruit Salsa with Kiwi

1 pound strawberries
2 peaches
8 ounces blueberries
1 kiwi
3 tablespoons sugar-free strawberry preserves

* You can use other fruits depending on what is fresh or on sale. Or choose the fruits your family likes best. Other good fruits to use are apples, blackberries, raspberries, grapes, and melon.

Wash your hands well with soap and warm water for at least 20 seconds.
Rinse all the fresh fruit with cool water. Drain in a colander.
Peel the kiwi and peaches. Remove the peach pit.
Cut all the fruit into small pieces and put them in a large bowl.
Add the strawberry preserves to the fruit.
Stir gently until the fruit and preserves are mixed well.
Serve with HappyHealthy Baked Tortilla Chips.
Refrigerate leftovers within 2 hours.

HappyHealthy Lettuce Fact Sheet

Did you know that lettuce was one of the first vegetables brought to the Americas by Christopher Columbus? There are five types of lettuce: leaf (loose-leaf lettuce), romaine (cos), crisphead (iceberg), butterhead, and stem. Most lettuces are green, and some have red tips. Lettuce has vitamin A to keep our eyes working and our bodies healthy. The vitamin K in lettuce helps our bodies heal.

Select

Plant your lettuce in the early spring or late summer. Lettuce plants do not like Mississippi’s hot summer heat!

Pick the crisp, green leaves when they are big enough to eat.
When you shop for lettuce in the grocery store:
- Choose crisp, firm lettuce with a deep green color.
- Avoid lettuce that is wilted, moldy, or rotten.

Store

Wrap fresh, unwashed leaves in plastic wrap and store in the refrigerator for up to a week.
Apples, pears, and bananas can cause brown spots on lettuce stored next to these fruits.
If your lettuce has wilted, put the leaves in a bowl of cold water with ice cubes and soak for about 15 minutes.
Clean, dried, and torn lettuce can be kept in the refrigerator for up to 2 hours before eating.

Prepare

Rinse lettuce in very cold water just before serving.
Pat dry with a towel.
Tear into bite-size pieces.
Using a knife to cut lettuce can cause the edges to turn brown and lose some of their vitamin C.
Remember, lettuce is best eaten fresh!

To learn more about preparing leafy greens, click on Tips and Videos.
- Prepare Leafy Greens

Chopped Salad

1 head green leaf lettuce (6 to 8 oz)
2 medium carrots
2 stalks celery
1 cup water
1 tablespoon lemon juice
1 medium apple
1 small bunch radishes
1 tablespoon HappyHealthy Italian dressing
1/2 teaspoon grated Parmesan cheese

Wash your hands well with soap and warm water for at least 20 seconds.
Wash lettuce, cut off stem end, and remove any wilted or damaged leaves. Pat lettuce leaves dry with paper towels, then chop or tear leaves into bite-size pieces. Add bite-size pieces to a large bowl.
Wash, peel, and cut carrots into small pieces. Add carrots to bowl.
Wash celery, cut off rib ends, and cut into small pieces. Add celery to bowl.
Combine water and lemon juice in a small bowl and set aside.
Wash, core, and slice apple. Cut into small pieces and add to lemon juice and water mixture.
Remove radishes from leafy greens. Wash, cut off stem and root sides, and cut into small pieces.
Drain apple pieces in a colander and add to bowl.
Place radishes on top of the salad.
Top each salad serving (about 11/2 cups) with dressing and cheese before serving.
Refrigerate leftovers within 2 hours.

Children can help

In the garden preparing the soil, planting, weeding, and harvesting.
In the grocery produce section by selecting fruits and vegetables.
In the kitchen washing, drying, and tearing the leaves.
Making the salad.

Children can learn

Food safety by storing and cleaning lettuce.
The different ways to prepare lettuce.

Publication 3610 (POD-09-21)

By Dottie Kenda, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Online Shopping with SNAP Benefits Fact Sheet

In Mississippi, groceries can be purchased online through Walmart and Amazon using a SNAP EBT card.* Shopping online is an easy and convenient way to shop for groceries. Follow the simple steps below to get started.

*Local grocery stores may offer online ordering and delivery. Contact your local grocery store for more information.

WALMART ORDERING

Go to Walmart.com or download the Walmart Shopping and Grocery app.
Sign in or create a new account.
Add SNAP EBT card information.
- A second form of payment can be added, such as a debit card, credit card, or gift card. This will cover items or service fees that cannot be paid with SNAP benefits.
Select your preferred Walmart location to shop.
Reserve a pickup or delivery time.
- Verify that your preferred location offers pickup or delivery services.
- Be aware of delivery or service charges.
Start shopping!
- There is a purchase minimum of $35.
When you are ready to check out, select SNAP EBT card as the payment method.
- You will be asked to enter your EBT PIN.
- You will temporarily be taken to another site for PIN verification.
- After your PIN is confirmed, you will be taken back to the Walmart website or app.
Walmart may substitute items when yours are not available.
- You will have an option to decline substitutions before completing the order.
- This can be done for an entire order or individual items.

WALMART PICKUP

Walmart will notify you by email or text message when your order is ready. Or you can check the status of your order using the mobile app.
Check in on the app to let associates know you are on the way.
Park in the designated pickup parking spots.
Once parked, select your parking spot number on the app.
An associate will be out shortly with your order and will swipe your SNAP EBT card to complete the transaction.

WALMART DELIVERY

Walmart associates will shop for your groceries, and then they will contact a driver to pick up your order during the 1-hour delivery window.
You will receive an email notifying you when the driver is on their way.
- You do not have to be home to receive the delivery, but keep in mind that perishable foods may spoil if left outside.

AMAZON ORDERING

Go to Amazon.com or download the Amazon mobile app.
Sign in or create a new account.
Add SNAP EBT card information.
- A credit card or gift card can be added as a second form of payment. It will cover items or service fees that cannot be paid with SNAP benefits.
Start shopping from Amazon, Amazon Pantry, or Amazon Fresh.*
- Once a SNAP EBT card has been entered, eligible food will be labeled “SNAP EBT eligible.
- *Not available in all locations.
When ready for check out, you will be required to enter your EBT PIN to complete the order.
Purchases will be delivered to your home.
- SNAP will not pay for delivery fees. Your order may qualify for free delivery based on the dollar amount of the order.

P3721 (POD-10-21)

By Kelli Whitten and Carly Terp, Mississippi State University Extension Service.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Oranges Fact Sheet

The United States is third in the world for growing citrus fruit. Many orange varieties are grown in Mississippi; they can be sweet or sour and full of seeds or have no seeds. Mandarin and navel oranges are the most popular varieties. Oranges can be a simple snack or used in various dishes. The peel of an orange can be used in baked products, such as muffins and breads, or diced up and added to a stir fry for extra flavor.

Benefit

A good source of vitamin C, helping our bodies fight illness and absorb iron.
A good source of fiber, which helps digestion.
A good source of folate that helps us grow.
A good source of potassium and vitamin A.

Select

Citrus fruit loves Mississippi weather! During the warm weather, oranges will sometimes turn green if too ripe. If picking from a tree, make sure they are not green, but have a yellow-orange color.
The orange should feel heavy for its size and the peel should be firm. If shopping for snack cups or canned oranges, look for items packaged in 100 percent juice.

Prepare

Before eating an orange, always wash it under cool running water. Never use soap to clean fruit.
Peel, slice, or quarter oranges to enjoy as a snack!
They are great additions to salads and can be made into salsas and baked in recipes. They are especially yummy in water!

Store

Uncut oranges can be left on the counter for 7 days or until ripe. After cutting, cover any extra pieces and place in the refrigerator. They can be stored whole in the refrigerator for at least 3 weeks.

When choosing packaged, look for 100% juice.

To learn more about oranges:
- Add more Fruits and Vegetables to Your Day
- How to Store Fruits and Vegetables

Orange Beef Stir Fry

1 large orange
1 pound beef (top round or top sirloin, cut ¾ inch thick, or flank steak)
¾ cup prepared stir-fry sauce
3 teaspoons oil
16 ounces frozen vegetables (Asian blend such as broccoli, carrots, and sugar snap peas)
3 garlic cloves, minced

Wash your hands well with soap and warm water for at least 20 seconds.
Remove peel from orange, pull apart orange sections, remove any seeds, and chop sections into 1-inch chunks. Set chunks aside.
Cut beef steak crosswise into thin strips.
Place beef strips and ¼ cup stir-fry sauce in plastic storage bag, and turn beef to coat.
Place in refrigerator for at least 30 minutes to marinate.
Heat 1 teaspoon oil in a large skillet over medium-high heat.
Add vegetables to skillet and cook, stirring occasionally for about 5 minutes or until vegetables are crisp-tender. Remove vegetables from skillet.
Heat 2 teaspoons oil in the same skillet until hot, and add the marinated beef strips and minced garlic. Cook beef, stirring occasionally, for 3 to 5 minutes until strips are browned.
Add vegetables, orange chunks, and remaining ½ cup prepared stir-fry sauce and cook an additional 1 to 2 minutes until heated.
Refrigerate leftovers within 2 hours.

Creamy Fruit Salad

1 15-ounce can sliced peaches or mandarin oranges, no added sugar
1 20-ounce can pineapple chunks, no added sugar
1 cup strawberries
1 cup grapes, seedless
½ cup low-fat vanilla yogurt

Wash your hands well with soap and warm water for at least 20 seconds.
Drain oranges and pineapple in a colander.
Add oranges and pineapple chunks to a medium mixing bowl.
Rinse strawberries and grapes with cool water.
Drain in a colander.
Cut the stems off the strawberries and then cut in half.
Cut the grapes in half, and then transfer strawberries and grapes to the mixing bowl.
Add yogurt to the bowl and mix gently with a spoon until the fruit is well coated.
Refrigerate leftovers within 2 hours.

HappyHealthy Peaches Fact Sheet

Peaches are soft fruits that make an excellent snack when consumed whole, chopped, or sliced. Peaches can be added to smoothies, muffins, pancakes, and breads. Peaches can help increase fiber consumption.

Select

Select gold to yellow peaches that are soft and slightly give when squeezed.
Handle peaches gently because bruised peaches will spoil faster.
Select whole peaches in season from June to September.
Canned or frozen peaches are available year-round.

Store

Unripe green peaches will be firm and hard when squeezed and should be kept on the counter at room temperature to ripen.
Keep ripe peaches in the fridge and use within a few days.
Peaches can be frozen to extend their usage.
- Toss peach slices in lemon juice to prevent browning, and spread them on a baking sheet. Place the sheet in the freezer. Remove from the freezer when slices are frozen. Store in a freezer-safe container or resealable bag in the freezer for up to 12 months.
Thaw in the refrigerator when ready to use or use frozen.

Prepare

Rinse under running water before using.
Peel if desired or eat the peel for additional fiber.
Cut the peach in half by cutting around and removing the pit. Cut into sections just before serving.

Benefit

Peach peels are an abundant source of fiber and vitamin C.
Vitamin C helps build your body’s natural immunity to sickness.

Fun with Food

Children Can Help:

Select peaches at the grocery store or farmers market.
Add precut slices to breakfast cereal or oatmeal.

Fruit Salsa

1 pound strawberries
2 peaches
8 ounces blueberries
3 tablespoons sugar-free strawberry preserves
You can use other fruits, depending on what is fresh or on sale. Or choose the fruits your family likes best. Other good fruits to use are apples, blackberries, raspberries, grapes, and melon.

Wash your hands well with soap and warm water for at least 20 seconds.
Rinse all the fresh fruit with cool water. Drain in a colander.
Peel the peaches and remove the pits.
Cut all the fruit into small pieces.
Put the fruit into a large bowl.
Add the strawberry preserves to the fruit.
Stir gently until the fruit and the preserves are mixed well.
Serve with HappyHealthy Baked Tortilla Chips.
Refrigerate any leftovers within 2 hours.

Kale Salad

1 bunch kale
1 15-ounce can peaches in 100% juice
1 tablespoon vegetable oil
1 tablespoon apple cider vinegar
¹⁄₃ cup 100% fruit juice (from the canned peaches)
¼ teaspoon salt
¼ teaspoon pepper
¼ cup parmesan cheese, grated

Wash your hands well with soap and warm water for at least 20 seconds.
Wash kale and pat dry with paper towels.
Remove stems, stack and roll leaves, and finely chop. Add to a large bowl.
Drain fruit, reserving the juice, and cut into bite-size pieces.
Add fruit pieces to the kale.
Combine oil, apple cider vinegar, 100% fruit juice, salt, and pepper in a small bowl and mix well with a fork.
Add the dressing mix to the kale and fruit; mix the salad with tongs.
Add parmesan cheese; then place the covered bowl in the refrigerator to chill for at least an hour. Toss before serving.
Refrigerate any leftovers within 2 hours.

Learn More

Click here for more information on how to store and freeze fruits and vegetables!

HappyHealthy Pears Fact Sheet

Pears have a mild flavor and soft texture, making them a great snack.

Pears can be eaten in many ways. Add sliced pears to a salad, eat them as a snack, or bake them.

Select

Buy pears when they are in season. In Mississippi, this season is from August to November.
Bartlett pears change color as they ripen and are good for baking. Anjou pears are best eaten raw. Bosc pears are found most often in local grocery produce sections.
Choose firm pears with soft necks or hard pears that can ripen on the counter.
Choose ripe pears; overripe pears can have soft spots or holes.

Store

Store ripe pears in the refrigerator, where they can last up to a few weeks.
To speed up ripening, put pears in a paper bag or bowl on the counter with an apple or banana.

Prepare

Wash pears under cool water before using.
No need to peel; simply cut in half, scoop to remove the core, and slice lengthwise or dice.
Pears can be eaten raw, sautéed, poached, or baked.

Benefit

Pears provide important nutrients in the winter months when other popular fruits are out of season.
Pears are high in vitamin C, fiber, and potassium.

Fun with Food

Children Can Help:

Select ripe and ready-to-eat pears.
Wash the pears before eating or using.
Arrange pears in a bowl to keep on the counter.

Children Can Learn:

Different ways to prepare and eat pears by watching you cut, grill, sauté, or add pears to recipes like salads, baked goods, or breakfast items.

To learn more about freezing and cutting pears:
- How to Freeze Fresh Fruits and Vegetables
- Sharpen Your Knife Skills

Pear and Blueberry Crisp

3 pears, fresh
1 cup blueberries, fresh or frozen
1 tablespoon cornstarch
1 cup old-fashioned rolled oats
¼ cup applesauce
2 tablespoons flour
1 tablespoon packed brown sugar
½ teaspoon cinnamon

Preheat the oven to 400ºF.
Wash your hands well with soap and warm water for at least 20 seconds.
Wash pears, cut off ends, and remove cores, and then cut into ½-inch cubes. Add to 8-by-8-inch baking dish.
Wash the blueberries if using fresh. Add them to the baking dish with the pears and top with corn starch. Mix the ingredients.
In a small bowl, add oats, applesauce, flour, brown sugar, and cinnamon and mix well. Sprinkle the oat mixture on top of the pear-blueberry mixture. Place the baking dish in the oven and cook for 20 minutes (until juices are bubbling and topping is browned).
Refrigerate leftovers within 2 hours.

Pear Crumble Parfait

1 medium pear or apple
1 cup whole-grain oats cereal or HappyHealthy Easy Homemade Granola
1¹⁄₃ cups plain or vanilla, low-fat yogurt
¼ cup chopped pecans (optional)
4 teaspoons honey

Wash your hands well with soap and warm water for at least 20 seconds.
Wash the pear and cut it into small pieces. Place four small glasses or wide-mouth jars on the counter.
Add about ¹⁄₃ cup pear pieces to each glass or jar.
Add ¼ cup oat cereal or granola to each bowl or glass.
Add ¹⁄₃ cup yogurt to each bowl or glass.
Add 1 tablespoon chopped pecans to each bowl or glass.
Top ingredients in each bowl or glass with 1 teaspoon honey and a few more pear pieces.

HappyHealthy Refrigerator Tips Fact Sheet

Selection and Storage

Fruits and vegetables (fresh, cooked, or cut)
- Buy in season to improve quality and save money.
  Buy Fresh Fruits and Vegetables in Season!
- Store in separate crisper drawers to keep fresh longer.
- Keep leftover cut pieces in plastic bags or containers to keep fresh longer.
- Choose juices that are labeled 100% fruit or vegetable juice. Store these in the door of the refrigerator.
Meats, poultry, seafood, and eggs (raw or cooked)
- Choose lean or remove the skin and fat when possible.
- Store raw items on the bottom shelf, away from fruits, vegetables, and prepared foods.
- Place on trays or in containers to keep juices from dripping onto other foods.
- Keep eggs in the carton for longer freshness. Store on a lower shelf in case one is cracked.
Dairy (milk, yogurt, cottage cheese, cream cheese, cheese, sour cream, butter)
- Choose low-fat.
- Choose low-sugar.
- Store milk on a lower shelf at the back where the refrigerator is coldest. Store all other dairy products at the back on a middle shelf.
Prepared and cooked foods
- Keep prepared salads, dips, and snacks in plastic bags or containers with lids.
- Label and date prepared and cooked dishes and leftovers.
- Keep prepared and cooked foods on the upper shelf away from raw meats and eggs.
Fresh herbs
- Store fresh herbs from the store in their original packaging.
- Wrap fresh herbs from the garden or unpackaged store-bought herbs in a paper towel and place in a plastic bag.
Condiments
- Store salad dressing and other condiments in the door of the refrigerator.

Safety

Temperature
- Keep refrigerator temperature below 40ºF (ideally 34–38ºF).
- Remember the danger zone is 40–140ºF. This is the temperature where bacteria grow most rapidly.
Time
- Refrigerate all foods as soon as possible.
- Do not keep perishable foods at room temperature longer than 2 hours.
- Safely store cooked leftovers in the refrigerator for 3–4 days.
- Safely store raw ground meats for 1–2 days.
- Label and date containers of stored leftover foods.
- Make sure to use recommended refrigeration times as a guide. If a food no longer looks fresh, do not use it.
Cleanliness
- Clean out your refrigerator once a week.
- Before throwing away a moldy item, wrap it to prevent spreading the mold. Clean the shelf or container where the moldy item was. Check nearby foods for signs of mold.
- Place an open box of baking soda on one of the shelves to keep your refrigerator smelling fresh.
- Do not use cleaners that will leave a strong chemical odor or affect food taste.

Additional Tip
- Avoid storing too many items in your refrigerator. Without open space, cold air cannot circulate. Food will not stay cold enough.

Publication 3607 (POD-12-21)

By Samantha Willcutt and Carly Terp, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Shopping Fact Sheet

Does shopping for your family seem like a chore? Here are 10 tips to shop with ease while saving time, saving money, and selecting healthy foods.

Make a menu for the week.

Get input from family members.
Ask children for menu suggestions.
Create meals from leftovers.
Double recipes and freeze half for a busy day.

Check your pantry, freezer, and refrigerator to see what ingredients you already have.

Review recipes and make a list of what you need to buy.

Prepare a shopping list and stick to it!

Remember your shopping list when you go to the store.
Only shop on the aisles you need items from.
Buy only the amount of food you need.
Don't shop when you are hungry or rushed.

When shopping, look for the following on food labels:

“Whole grain” for grains.
“Lean” for meats.
“Low-fat” or “fat-free” for dairy.
“No salt added” for canned or packaged foods.
“100% juice” for canned fruits.

Watch for sales, coupons, or other offers that may be online.

Pick produce that is in season.

Seasonal produce is less expensive! Many Mississippi-grown vegetables are in season throughout the year.
Check out: Buy Fresh Fruits and Vegetables in Season for what to buy when.
Canned or frozen fruits and vegetables may also be less expensive options. They will not spoil as quickly.

As soon as you get home, refrigerate cold foods.

Refrigerate food within 2 hours of grocery shopping or 1 hour if air temperatures are above 90ºF.

Store fresh, unwashed produce in the refrigerator.

If you’re preparing produce immediately, wash it first.
Always store produce separately from raw meat, poultry, and seafood.

Want to Pick Up Groceries Instead?

Download your local grocery store’s app and you can shop anytime.
Avoid peak pickup times. Allow for at least a 30-minute wait time. Plan the best time for your schedule.
Be aware of what you are ordering. Consider weight (1 lb.) vs. amount (1 item).
Select “no substitutions” to avoid receiving unwanted or higher priced items.
You can make changes after you place your order, but pay attention to the cut-off time.
Make sure you have plenty of room in your car.

Local grocery stores may offer online ordering and delivery. Contact your local store for more information.

Food Items to Have on Hand

Use this foods checklist for grocery shopping. Personalize the list with foods you frequently use.

In the Pantry

Breakfast and Cereals

Cereals (consider whole-grain varieties)
Oatmeal
Pancake mix

Can, Jar, and Pouch Foods

Fruits and vegetables (choose options without added sugar or salt)
Meat, poultry, and seafood (fish, chicken, or other meats)
Beans (pinto, black, garbanzo)
Soups (look for lower-sodium varieties)
Nut butter (peanut, almond)
Dried fruit
Sauces (tomato, spaghetti, pizza)
Salsa
Broth or stock (chicken, beef, or vegetable)

Grains, Pasta, and Sides

Bread (consider whole-grain varieties)
Tortillas or taco shells
Pasta (consider whole-grain varieties)
Rice (include some whole grain rice, such as brown rice)
Oats (old fashioned or rolled, quick, or steel-cut)

Baking and Cooking Supplies

Instant nonfat dry milk
Flour (consider whole grain)
Sugar (white granulated, brown)
Seasonings and spices (salt, black pepper, garlic, minced onion)
Oil for cooking (such as olive, canola, vegetable)
Vinegar

Produce

Onions
Potatoes

Snacks

Crackers (consider whole-grain varieties)
Popcorn
Nuts (almonds, peanuts, walnuts, etc.)

Condiments and Salad Dressings

Ketchup
Mustard
Mayonnaise (choose a lower-fat option)
Salad dressing

In the Refrigerator

Meat and seafood (beef, chicken, fish, pork)
Milk (fat-free or low-fat)
Cheese (block, shredded, sliced, or string and consider lower-fat options)
Yogurt (fat-free or low-fat and choose options with fewer or no added sugars)
Eggs
Fruits
Vegetables
Butter or margarine

In the Freezer

Fruits and vegetables
Meat and seafood (chicken breast, ground beef/ turkey, pork loin chops, fish)
100% fruit juice concentrate
Waffles (consider whole-grain varieties)
Bread (consider whole-grain varieties)

Publication 3603 (POD-10-21)

By Madison Payne and Kelli Whitten, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Snap Peas Fact Sheet

SNAP PEAS

Did you know that snap peas don’t need to be “snapped” before cooking them? They can be enjoyed raw, air fried, steamed, sautéed, and roasted! Snap peas are a great choice to increase your daily vegetable and protein intake. Some varieties are grown to have a higher sugar content. These are known as “sugar snap peas.” They make a great side dish and are delicious in a stir-fry.

SELECT

Fresh snap peas are best during the spring. During other seasons, they will be less expensive if you buy them frozen.
Fresh snap peas should be firm and crisp, and make a distinctive “snap” when broken apart.
You can remove the center “string,” but eating it will add more fiber to your meal!
Select fresh snap peas that are vibrant green without any yellowing.

PREPARE

Snap peas are a great addition to meals.

Try them raw as a snack or on a salad.
Roast them as you would any vegetable.
Sauté them and add a protein-packed vegetable to your next stir-fry or pasta recipe.

To learn more, check these videos out:

BENEFIT

Snap peas contain vitamins A and C, which help your body heal, build your immune system, and help keep your blood vessels and muscles working properly. They have potassium, which helps your heart and
kidneys function properly. They also are a good source of vitamin K, which helps with blood clotting as well as absorbing calcium for bone health. Snap peas are a great source of fiber to help with digestion.

ENJOY

BEEF STIR FRY

1 pound beef (top round or top sirloin, cut 3/4 inch thick, or flank steak)
3/4 cup prepared stir-fry sauce
3 teaspoons oil
16 ounces frozen vegetables (Asian blend such as broccoli, carrots, and sugar snap peas)
3 garlic cloves, minced

Wash your hands well with soap and warm water for at least 20 seconds.
Cut beef steak crosswise into thin strips.
Place beef strips and ¼ cup stir-fry sauce in a plastic storage bag and turn the beef to coat. Place in the refrigerator for 30 minutes to 2 hours to marinate.
Heat 1 teaspoon of oil in a large skillet over medium-high heat.
Add the vegetables to the skillet and cook, stirring occasionally, for about 4 minutes or until the vegetables are crisp-tender. Remove the vegetables and keep warm.
Heat 2 teaspoons of oil in the same large skillet until hot, and add the marinated beef strips and minced garlic. Cook, stirring occasionally, for 3–5 minutes until the strips are browned. Return the vegetables and remaining 1/2 cup prepared stir-fry sauce to the skillet, and cook an additional 1–2 minutes until heated.
Refrigerate leftovers within 2 hours.

FUN WITH FOOD

CHILDREN CAN HELP:

Plant snap peas in the spring.
Select fresh snap peas at your local grocery store or farmers market.
Rinse and help with preparing snap peas.

CHILDREN CAN ENJOY:

Raw snap peas as a snack.
Snap peas roasted in the oven. Place snap peas on a lined baking sheet and sprinkle olive oil, salt, and pepper over them. Bake at 400ºF for 20–25 minutes, turning them over after 15 minutes.

HappyHealthy Spinach Fact Sheet

SPINACH

Spinach is a leafy green vegetable that can be eaten raw or cooked. Add spinach to salads, soups, dips, pastas, and pizzas. Spinach adds flavor and nutrients. Use spinach to top a sandwich, or chop and sauté it to add a healthy addition to casseroles, lasagnas, omelettes, and quesadillas.

SELECT

Choose spinach with dark green, crispy leaves, and avoid leaves that are wilted, limp, or yellow.
Buy spinach in season—March to May and October to December in Mississippi. It will be more readily available and less expensive during these months.
Check the expiration date on plastic containers or bags of fresh spinach.
To save money, use frozen spinach when cooking or baking in a dish.

GROW

Spinach is a cool-weather green. Plant it in spring, fall, and winter gardens.
Grow spinach in soil that has minimal moisture.
Plant spinach seeds 4–6 weeks before the last frost in spring and 6–8 weeks before the first frost in fall.
Spinach is ready to harvest 45–50 days after planting.

STORE

Rinse spinach leaves thoroughly before using to remove soil, insects, and foreign material.
Wet spinach will spoil quicker in the refrigerator. To keep it fresh longer, try this:
Place a layer of paper towel in a plastic container, and place the spinach on top. Gently pat the spinach dry, removing as much water as possible. Seal the lid of the plastic container.

FUN WITH FOOD
CHILDREN CAN HELP

Select spinach at the grocery store.
Wash spinach and lay it out to dry.
Place spinach in a container to store.
Add spinach to pastas, pizzas, soups, and salads.

ENJOY

BLACK BEAN AND VEGETABLE QUESADILLAS

1/2 15-ounce can no-salt-added black beans
2 medium zucchini
1 bunch fresh spinach (about 4 cups)
1 cup canned corn or 1 ear fresh corn
4 ounces cheddar cheese
1 tablespoon oil
Cayenne pepper, to taste
1–2 teaspoons water
1/2 teaspoon pepper
6 8-inch whole-wheat flour tortillas
Non-stick cooking spray

Wash your hands well with soap and warm water for at least 20 seconds.
Drain and rinse the black beans in a colander.
Wash the zucchini and cut into thin slices or shred with a grater.
Wash and chop the fresh spinach.
Drain the corn in a colander.
Grate the cheese.
In a large skillet over medium-high, heat the oil. Add the zucchini and cayenne.
Cook until the zucchini is semi-soft, about 5 minutes.
Add the corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes. Remove from heat.
Add the black beans to the vegetable mix. Smash the beans lightly with a fork. Add 1–2 teaspoons of water to make a paste.
Season with pepper and stir. Transfer the mixture to a medium bowl. Set the skillet aside.
Spread the vegetable mixture evenly on half of each tortilla. Top with cheese.
Fold the tortillas over, and press lightly with a spatula to flatten.
Spray the skillet with non-stick cooking spray, and heat to medium-high.
Add one folded tortilla. Cook until both sides of the tortilla are golden brown. Repeat until all of the quesadillas are cooked.
Cut each quesadilla into two wedges. Serve while hot.
Refrigerate leftovers within 2 hours.

For more information on spinach:
• How to Store Fruits and Vegetables
• How to Freeze Fresh Fruits and Vegetables

HappyHealthy Storage Tips Fact Sheet

FRUITS AND VEGETABLES

Canned or Dry

Choose fruits packed in water or 100 percent juice (not syrup) whose cans are not dented.
Choose vegetables that are labeled “low sodium” or “no salt added.”
Note: “Seasoned” vegetables add sodium to your meal.
Diced tomatoes and canned or dry beans are good to have on hand because they can be used in many recipes.

Fresh

Store garlic, onions, potatoes, and sweet potatoes in a cool, dry, dark area where air can get to them.
Store peaches, pears, plums, and melons on the counter until they are ripe. If ripe, store in the refrigerator.
Keep apples, bananas, oranges, tomatoes, and squash on the counter.

Frozen

Choose fruits with no added sugars or sauces.
Choose vegetables with low to no added sodium or sauces.

MEATS, POULTRY, AND SEAFOOD

Choose cans or sealed packets.
Choose canned or packed in water instead of oil.
Read the label, as seasoned options may have high sodium.
Look for sodium levels less than 20 percent daily value on the nutrition facts label.

NUTS AND SEEDS

Look for nuts and seeds that are local or in season to improve quality and save money.
Stop by local stands or “you-pick” farms.
When selecting nut butters like peanut butter, check the label for added salt or sugar.

GRAINS

Rice, pasta, bread, cereal, and crackers are grains.
Make at least half of your grains whole grains.
Popcorn, oats, and oatmeal are whole grains.
Check the ingredients on the food label. The first ingredient should include the words “whole grain,” “whole wheat,” “brown rice,” “oats,” or “oatmeal.”
Read food labels to identify high sugar cereals and cereals where sugar is listed as the first ingredient.

STORING FRESH PRODUCE

It’s important to store produce correctly to extend its quality and freshness.

DRY STORAGE
These items should not be refrigerated. Place in dry storage between 60ºF and 70ºF.

Bananas
Sweet Potatoes
Potatoes
Dry Onions

COLD STORAGE

Refrigerators should maintain a temperature of 39ºF or less. Temperatures inside a refrigerator can range from colder (32ºF) to warmer (39ºF), depending on the location. Colder temperatures are found in the back and warmer temperatures in the front, near the door.
Some produce should be stored at warmer temperatures near the door for best quality.
Many fruits produce ethylene gas, which encourages natural ripening. This ethylene gas can cause most vegetables and some fruits to deteriorate more quickly and develop undesirable characteristics.

RECOMMENDED REFRIGERATOR STORAGE

Ideally, ethylene-producing fruits should be stored in the refrigerator as far from ethylene-sensitive fruits and vegetables as possible.

Ethylene-Producing Fruits

Apples
Avocados
Berries
Cantaloupe
Grapefruit
Honeydew
Lemons
Limes
Mangoes
Mandarin Oranges
Nectarines
Oranges
Peaches
Pears
Pineapples
Plums
Tangerines
Tomatoes
Watermelon

Ethylene-Sensitive Vegetables

Asparagus
Brussels Sprouts
Broccoli
Cabbage
Carrots
Cauliflower
Cucumbers
Corn
Fresh Cut Produce
Green Beans
Greens
Herbs
Lettuce
Mushrooms
Okra
Peppers
Radishes
Spinach
Summer Squash

HappyHealthy Strawberries Fact Sheet

Strawberries are one of the most popular spring fruits. They are sweet, delicious, and packed with what our bodies need to be healthy. They can be added to many recipes or eaten alone as a great anytime snack. Strawberries can be added to your morning oatmeal or salad at lunch, or they can even be the “sweet” after your supper. Use the following tips and recipes to help you and your family enjoy strawberries.

SELECT

Choose strawberries with a shiny and firm appearance. Avoid those that look mushy or moldy.
Strawberries’ peak harvest is April through June. Choosing fresh strawberries in season will enhance their flavor and save you money.
During the off season, select frozen strawberries. This way, you can enjoy your favorite strawberry recipes year-round.

STORE

Store strawberries in the refrigerator. Eat them within 1 to 3 days.
Wash strawberries just before using them. This will keep them from spoiling too soon.
When freezing, wash and allow the strawberries to dry completely. Remove the green caps and cut in halves or quarters. Place the strawberries in a labeled and dated freezer bag. Place in the freezer for storage. Use within a year.

BENEFITS

Strawberries have many benefits. They are:
- high in vitamin C
- rich in fiber
- a good source of minerals such as potassium and folate

CHILDREN CAN HELP

Wash and drain strawberries before using.
Slice strawberries with a dull knife.
Measure ingredients for the recipe.

FRUIT SALSA

INGREDIENTS

1 pound strawberries (or 23/4 cups sliced)*
2 peaches*
8 ounces blueberries (or 1 cup)
3 tablespoons sugar-free strawberry preserves
*You can use other fruits, depending on what is fresh or on sale. Or choose the fruits your family likes best. Other good fruits to use are apples, blackberries, raspberries, grapes, and melons.

DIRECTIONS

Wash your hands well with soap and warm water for 20 seconds.
Rinse all the fresh fruit with cool water.
Drain in a colander.
Peel the peaches and remove the pits.
Cut all the fruit into small pieces.
Put the fruit into a large bowl.
Add the strawberry preserves to the fruit.
Stir gently until the fruit and preserves are mixed well.
Serve with Baked Tortilla Chips.
Refrigerate leftovers within 2 hours.

BERRY BLAST OFF

INGREDIENTS

1 cup strawberries
1 cup low-fat granola
1 cup blueberries or other fruit
1 cup low-fat yogurt, plain or vanilla

DIRECTIONS

Get out four small glasses or wide-mouth jars.
Wash your hands well with soap and warm water for 20 seconds.
Wash all fruit with cool water. Drain in a colander.
Cut the strawberries into slices.
Put 1/4 cup of strawberries into the bottom of each glass.
Sprinkle 1/4 cup of granola over the strawberries in each glass.
Add 1/4 cup of blueberries on top of the granola.
Spoon 1/4 cup of yogurt on top of the blueberries.
Garnish with fresh fruit or granola (optional).
Serve.
Refrigerate leftovers within 2 hours.

LEARN MORE:

To learn more about freezing or storing strawberries, click on Tips and Videos.
- How to Freeze Fresh Fruits and Vegetables
- How to Store Fruits and Vegetables

Publication 3523 (POD-03-21)

By Kelli Whitten, Mississippi State University Extension Service.

Mississippi State University is an equal opportunity institution.

Extension Service of Mississippi State University, cooperating with U.S. Department of Agriculture. Published in furtherance of Acts of Congress, May 8 and June 30, 1914. GARY B. JACKSON, Director

HappyHealthy Sweet Potatoes Fact Sheet

Sweet potatoes are a favorite holiday dish in the South, and Mississippi plants over 20,000 acres of sweet potatoes each year. Sweet potatoes are a great vegetable to add to any meal or snack. They can be prepared in a variety of ways, such as grilled, boiled, sautéed, steamed, microwaved, and served raw. Sweet potatoes are rich in nutrients that help keep us healthy. Use the following tips to prepare and serve sweet potatoes at your next meal!

Select

When selecting sweet potatoes, look for small to medium size with firm, smooth, even-colored skin.
Avoid sweet potatoes with cracks, bruises, soft spots, or sprouting.
In Mississippi, purchase fresh sweet potatoes from August through November when they are less expensive and more available.
During the off-season, choose frozen or canned sweet potatoes to enjoy all year.

Store

Store fresh sweet potatoes in a cool, dry, dark, and well-ventilated space. Properly stored sweet potatoes can last for several weeks.
Don’t store uncooked sweet potatoes in the refrigerator. This will cause a hard center and change the flavor.
Cooked sweet potatoes can be frozen for ten to twelve months or refrigerated for four to five days.

Prepare

Wash under cool water and scrub with a vegetable brush just before using.
When baking whole sweet potatoes, leave the skin on and prick all over with a fork to allow steam to escape. The skin can be eaten and is rich in fiber, vitamins, and minerals.
For a quick side dish, peel and cube, then roast or cook on the stovetop.
To learn more about cutting sweet potatoes and other vegetables, click on Tips and Videos.

Enjoy

Chicken, Sweet Potato, and Green Bean Packets

Ingredients

2 boneless chicken breasts, each cut in half lengthwise to make 4 pieces
1–2 sweet potatoes (depending on size), washed, peeled, and cut into thick slices
1 14.5-ounce can green beans, drained (or frozen)
½ teaspoon garlic powder
¼ teaspoon salt

Directions

Preheat the oven to 350ºF.
Wash your hands well with soap and hot water.
Cut washed and peeled sweet potatoes in half long ways. Place flat side down. Cut into slices.
Lay four large pieces of aluminum foil on your work surface. Lay them out flat.
On one piece of foil, divide the sweet potato pieces and the green beans between packets.
Put one piece of chicken on top of the vegetables.
Sprinkle the Italian seasoning, garlic powder, and salt over the top of the chicken and veggies.
Fold the foil up over the chicken and veggies. Fold the edges together to make a sealed packet.
Repeat steps 4–7 for the other three pieces of foil. You will have four foil packets.
Place the foil packets on a large baking sheet and place in the oven.
Bake for 30–45 minutes, until the chicken is completely cooked.
Check temperature of chicken with a meat thermometer. Make sure it is completely cooked. It should be 165ºF.
Refrigerate leftovers within 2 hours.

Roasted Red and Sweet Potatoes

Ingredients

6 red potatoes
2 medium sweet potatoes
2 tablespoons oil

Directions

Preheat the oven to 400ºF.
Wash your hands well with soap and hot water.
Wash the potatoes under running water. Scrub off any dirt.
Cut the potatoes into bite-sized pieces.
Spread the potato pieces onto a large baking sheet.
Pour the oil over the potatoes.
Mix them with your hands until the potatoes are covered with oil.
Spread the potatoes into a single layer on the baking sheet.
Put the baking sheet in the oven.
Bake until the potatoes are brown and tender, about 25–30 minutes. Turn them twice while they are cooking.
Serve the potatoes while they are hot.
Refrigerate leftovers within 2 hours.

Publication 3407 (12-19)

By Kelli Whitten, Mississippi State University Extension Service.

Mississippi State University is an equal opportunity institution.

Extension Service of Mississippi State University, cooperating with U.S. Department of Agriculture. Published in furtherance of Acts of Congress, May 8 and June 30, 1914. GARY B. JACKSON, Director

HappyHealthy Tomatoes Fact Sheet

Did you know that tomatoes are a fruit? The word means “something round and plump.” The tomato is the most popular garden vegetable in Mississippi. Red, green, orange, and yellow tomatoes come in many shapes and sizes. The four main types of tomatoes are cherry, plum, slicing, and beefsteak. They also have great names such as Better Boy, Big Boy, Fantastic, and Sweet 100! Tomatoes are loaded with nutrients that keep you healthy!

Select

A ripe tomato will be red and have a sweet smell.
Choose tomatoes that are smooth, bright, shiny, and firm.
Avoid tomatoes with bruises and soft spots that can spoil quickly.

Store

Store tomatoes on the countertop away from sunlight. Use within 1 week.
Extra tomatoes can be frozen if you can’t use them before they spoil.
Freeze fresh tomatoes whole, sliced, or chopped. They can be frozen raw or blanched.
- Wash tomatoes in clean water and let them dry.
- Cut away the stem scar.
- Place the tomatoes on cookie sheets or put the tomatoes into freezer bags and freeze.

Prepare

Wash tomatoes in cold water and cut out the stem.
Cut tomatoes crosswise into slices or from end to end for wedges.
To peel tomatoes:
- Cut an “X” in the blossom ends.
- Lower tomatoes into boiling water for 15 to 30 seconds.
- Remove and place in ice water to cool.
- Peel the skin off using a knife, starting with the cut area.

Children can help:

In the garden preparing the soil, planting, weeding, and harvesting.
Select ripe tomatoes at a farmers market or local grocery produce section.
Prepare tomatoes by washing, slicing, dicing, or chopping.

CUCUMBER AND TOMATO SALAD

Ingredients

1 large cucumber
1 large tomato
¼ medium onion (optional)
¼ cup HappyHealthy Italian Dressing
¼ teaspoon salt
¼ teaspoon black pepper

Directions

Wash your hands with soap and warm water for at least 20 seconds.
Wash and cut cucumber into bite-size pieces; add to mixing bowl.
Wash and cut tomato into bite-size pieces; add to mixing bowl.
Peel and chop onion into small pieces; add to mixing bowl.
Add dressing, salt, and pepper to the mixing bowl. Stir all ingredients with a wooden spoon. Cover and chill in the refrigerator for at least 1 hour.

BAKED TOMATOES

Ingredients

4 small or 2 large tomatoes
⅓ cup shredded mozzarella
1 teaspoon dried oregano
¼ teaspoon garlic powder
¼ teaspoon pepper
¼ teaspoon salt

Directions

1. Preheat oven to 400°F.
Wash your hands well with soap and warm water for at least 20 seconds.
Wash tomatoes and cut into thick slices, about 1 inch thick.
In a small bowl, add oregano, garlic powder, pepper, and salt. Stir to mix.
Place tomato slices on a baking sheet. Top each tomato slice with seasonings and cheese. Bake for 10 minutes.
Refrigerate leftovers within 2 hours.

Learn more

To learn more about storing and cutting tomatoes, click on Tips and Videos.
- Chop, Slice, Dice, Mince, Peel, and Crush
- How to Store Fruits and Vegetables

Publication 3611 (POD-04-24)

By Dottie Kenda, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Water Fact Sheet

Water is vital to life!

Getting enough water each day is important to your health. What you drink is as important as what you eat! Your body is around 60 percent water, and you lose water each day through breathing, sweating, and digestion. Your need for water is met through the beverages you drink and the foods you eat—especially foods with high water content, such as fruits and vegetables. Be a role model for your friends and family by choosing water to stay hydrated!

Select

Water instead of sweetened beverages.
- Tap water is convenient and inexpensive.
  - Safe and thirst-quenching straight from the faucet.
  - Free at most restaurants.
Fruits and vegetables with high water content.
- Watermelon and spinach are almost 100 percent water.

Safety

The Food and Drug Administration (FDA) oversees bottled water, while the Environmental Protection Agency (EPA) regulates public sources of tap water.

If you get your water from a private well, the water should be tested at least once a year. For information on private well water testing, contact one of the following:

The MSDH Division of On-Site Wastewater at 1-855-220-0192 or www.healthyms.com/wwapply
Mississippi State University Extension’s Mississippi Well Owner Network at (662) 325-1788 or extension.msstate.edu/natural-resources/water/mswon
A private laboratory

Benefit

Drinking water can help:
- prevent dehydration.
- maintain body temperature.
- cushion joints.
- manage body weight by replacing sweetened beverages.
Daily water intake varies by your age, gender, pregnancy, and breastfeeding status.
- Your body needs more water when:
  - it’s hot outside.
  - you’re more active.
  - you have a fever, diarrhea, or are vomiting.
Make sure your children choose water as a beverage and eat fruits and vegetables that have high water content.

Click here to learn more:

Flavored Water

Choose your flavors!
- Citrus fruits, berries, apple, pear, mango, and pineapple
- Cucumber, celery, and carrot
- Mint, basil, parsley, cilantro, and thyme
Rinse ingredients and slice into small pieces.
Add ingredients to container with a lid.
Pour in tap water, cover the container, and put in the refrigerator for one hour or longer.
Use within three days.

Prepare

Carry a clean, reusable water bottle with you and refill throughout the day. Reuseable bottles cause less pollution.
Freeze water in freezer-safe water bottles.
- Take one with you for ice-cold water all day.
Add slices of fruits or vegetables with herbs to add flavor.

Fun with Food

Children can help:

Select fruits and vegetables in the grocery store.
In the kitchen, wash and dry the fruits and vegetables to make flavored water.
Add fruit or vegetable slices to the water.

Fruit-Flavored Water

Citrus fruit and berries add great flavor. If you want more flavor, add more fruits, and if you want less flavor, use less fruit. Servings: 4

4 cups water
1/2 cup small strawberries
1 lime, sliced

Pour water into a container.
Add ice, strawberries, and lime slices.
Stir to combine flavors.

Publication 3816 (POD-09-22)

By Dottie Kenda and Joseph Ray, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

HappyHealthy Water Safety Fact Sheet

In the event of a water emergency, it is important to:

stay hydrated by drinking bottled water or water that has been boiled for one minute.
cook, wash fruits and vegetables, and brush teeth with bottled water or water that has been boiled.
use tap water for bathing, handwashing, washing clothes, and flushing toilets.
monitor updated information provided by local authorities through their social media outlets regarding the water situation as new information is available.

Importance of Hydration

Stay hydrated by drinking bottled or boiled water after it has cooled.
How to make water safe to drink:
- Boil water for one minute. Water must be bubbling the entire time.
- Start counting to 60 when the water comes to a rapid rolling boil. Let the water cool before drinking or storing it in a container.

For additional fluid needs, and to stay hydrated, eat fruits and vegetables (canned, fresh, or frozen) and frozen fruit pops.
Watch for signs of dehydration:
- Sluggishness, dizziness, headache, and feelings of thirst.
- If you feel thirsty, you are already dehydrated. If you experience any of these signals, make sure you drink bottled water immediately.

Storing Water for Drinking

Store a minimum of one gallon of clean water per person per day for drinking and cooking.
Clean food-grade plastic or glass containers are good for storing water. They need to be clean.
Food-grade containers are store-bought plastic or glass containers that previously held food or beverages. Examples include 2-liter soda bottles and water, juice, and punch bottles.
Make sure your container is cleaned and ready to store water before you need it. Wash the container with hot, soapy water. Rinse the soapy container well with plain water.
Write “drinking water” on the container with the current date.
Store tightly capped containers in a cool, dry place away from direct sunlight.

To learn more, check out these Tips and Videos.
- How to: Choose Water
- How to: Handwashing

Helpful Tips for Water Safety

Frequently wash your hands with soap and tap water.
Breastfeed or use ready-made baby formula. If you use water to make formula, use bottled water until officials say your water is safe to drink.
Bathe with tap water, being careful no water gets in your eyes, nose, and mouth.
Watch children while they bathe to make sure they don’t drink the water.
Brush your teeth with bottled water or water that has been boiled.
Avoid soft drinks and coffee as they may cause dehydration.
Minimize the amount of water you need by reducing activity and staying cool.
Wash laundry as usual. All water temperatures are safe to use.
Use bottled water or water that has been boiled for pets.
Discard any ice made during the boil water notice.
Wash fruits and vegetables in water that has been boiled for a minute and has cooled.
Use disposable plates, cups, and utensils to reduce the need to wash dishes.

The City of Jackson posts boil water notices and updates on their website:

https://www.jacksonms.gov/boil-water-notices/

The Mississippi Emergency Management Agency (MEMA) posts updates and locations for water distribution in the Jackson area. Details are on their website:

https://www.msema.org/jackson-water-crisis-2022

By Drew Cole, Mississippi State University Extension Service.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Publication 3848 (POD-12-22)

HappyHealthy Watermelon Fact Sheet

Packed with water, watermelon is the perfect fruit to enjoy during hot Mississippi summers. Seeded, seedless, and mini watermelons are seasonally available from June until October in Mississippi. They can be found at farmers markets, corner stands, and grocery stores.

SELECT

Lift watermelons to test for heaviness. The heavier the better!
Look for the spot where the watermelon was lying on the ground. White means not ready. Darker yellow means over-ripe. Creamy yellow or a buttery color means ripe and ready!
Avoid watermelons that have damaged or bruised skin.
A stem that is green means the watermelon was harvested more recently. This is what you want.
Pre-cut watermelon pieces may be available. Make sure the flesh looks smooth, juicy, and bright.

STORE

Keep whole, uncut watermelons at room temperature.
A ripe watermelon will lose flavor and texture the longer it sits at room temperature.
Cut the watermelon within a week of picking or purchasing.
Wrap large watermelon pieces with the rind tightly in plastic wrap. Keep in the refrigerator for 3 to 5 days.
Use airtight containers with lids to store smaller pieces. Keep in the refrigerator for 3 to 5 days.

BENEFITS

The flesh of watermelon is over 90% water. Eating this fruit is a great way to keep hydrated!
Watermelons have many nutrients your body needs, such as vitamin C.
The plant pigment that gives watermelons their red or pink color can help protect your cells from damage.

FUN WITH FOOD

CHILDREN CAN HELP

Select a ripe watermelon.
Remove the seeds after cutting.
Use a plastic knife to cut larger watermelon pieces into fun shapes.
Use a small scoop to make mini watermelon balls for a snack.

ENJOY

FRUIT KABOBS

WITH YOGURT DIP

INGREDIENTS

1/2 small watermelon, cut into chunks
1/2 pineapple, cut into chunks, or one 8-ounce can of pineapple chunks in 100% juice
1/2 cup red seedless grapes, washed
1 cup strawberries, with the green stems and caps removed
16 wooden skewers, 6 inches long
1 cup low-fat vanilla yogurt

DIRECTIONS

Wash your hands well with soap and warm water for 20 seconds.
Wash all fruit with cool water. Drain in a colander.
Remove the green stems and caps from the strawberries.
Carefully slide a skewer through the center of 4 or 5 pieces of fruit.
Repeat with the other skewers to make 16 kabobs.
Serve the kabobs with the yogurt for dipping.
Refrigerate leftovers within 2 hours.

WATERMELON PINEAPPLE SALSA

INGREDIENTS

1/2 mini seedless watermelon
1 20-ounce can pineapple tidbits
1 10-ounce can diced tomatoes and green chiles
1/2 large onion
1/2 jalapeño
1/2 teaspoon salt
2 tablespoons cilantro, chopped

DIRECTIONS

Wash your hands with soap and warm water for 20 seconds.
Rinse and dice watermelon and discard rind. Add to a large bowl.
Drain pineapple tidbits and add to the large bowl with other ingredients.
Drain diced tomatoes and add to the bowl with other ingredients.
Peel and dice 1/2 onion and add to mixture.
Wash and mince 1/2 jalapeño and add to mixture.
Add salt and mix all ingredients together with a large wooden spoon. Add chopped cilantro and toss.
Refrigerate leftovers within 2 hours.

LEARN MORE:

To learn more about storing and cutting watermelon, click on Tips and Videos.
- How to Store Fruits and Vegetables
- Sharpen Your Knife Skills

Publication 3524 (POD-03-21)

By Samantha Willcutt, Mississippi State University Extension Service.

Mississippi State University is an equal opportunity institution.

Extension Service of Mississippi State University, cooperating with U.S. Department of Agriculture.Published in furtherance of Acts of Congress, May 8 and June 30, 1914. GARY B. JACKSON, Director

HappyHealthy Whole Grains Fact Sheet

WHOLE GRAINS

Do you enjoy eating oatmeal for breakfast? Oatmeal is a whole grain! Mississippi grows whole grains like wheat and oats. Whole grains, like oatmeal, brown rice, popcorn, and barley, contain fiber, vitamins, and minerals that are important for health.

SELECT

Look for the word “whole” in the first ingredient.
- Examples: “whole-wheat flour,” “whole-grain durum wheat flour,” “whole-grain corn.”
- The ingredient list is the only way to know if you are buying a whole grain.
- Brown rice, oats, popcorn, and quinoa are always whole grains.
- Choose oatmeal, cereal, cereal bars, and other snacks with little added sugar.
- Select low-salt or no-salt crackers and popcorn.
Select at least half of your grains from whole grains. There are many whole grains to choose from and enjoy, such as whole-wheat bread, pasta, cereal, and crackers.

PREPARE

Buy or prepare pasta sauces low in fat or sugar.
Try adding your favorite fruits to whole-grain cereals or oatmeal.
Use herbs and oils instead of salt and butter to flavor dishes.

STORE

Keep whole grains in sealed containers.
Store sealed containers in a cool, dry place like a cabinet or pantry.
Check packaging for expiration dates and recommended storage tips.

BENEFIT

Eating whole grains regularly has been shown to lower cholesterol and improve heart health, which may help lower the risks for heart disease or stroke.
Whole grains contain many nutrients, including vitamins, minerals, fiber, protein, and plant compounds that help prevent diseases.
The fiber in whole grains helps with digestion.
Those with a gluten allergy or celiac disease should work with their healthcare provider to plan a healthy diet.

FUN WITH FOOD
CHILDREN CAN HELP

Look for the word “whole” in the first ingredient on the nutrition facts label.
Measure water for cooking whole-grain pasta, rice, or cereal.

EASY HOMEMADE GRANOLA

Vegetable oil or vegetable oil cooking spray
3 cups uncooked, old-fashioned rolled oats
1/4 cup pecan pieces (optional)
1/4 cup vegetable oil
1/4 cup honey
1 teaspoon cinnamon

Preheat oven to 325ºF.
Wash your hands well with soap and warm water for at least 20 seconds.
Coat a baking pan with vegetable oil cooking spray or vegetable oil.
Add the oats, pecans (optional), oil, honey, and cinnamon to a medium mixing bowl and mix well.
Spread the mixture evenly on the baking pan, and bake for 20 minutes. Use a spatula to stir the granola to keep it from sticking while cooling.
Store in an airtight container after cooking.

WHAT MAKES A GRAIN WHOLE?

BRAN LAYERS

• most of the fiber
• B vitamins
• protein
• iron and other minerals
• missing from white flour

ENDOSPERM

• protein
• complex carbohydrates (starch)
• iron
• a few of the B vitamins
• a little fiber
• sole source of white flour

GERM

• rich source of vitamin E
• greatest share of B vitamins
• fiber
• iron and other minerals
• phytochemicals that may help lower the risk for heart disease and cancer
• missing from white flour

SOME COMMON WHOLE-GRAIN FOODS

• Amaranth
• Barley (hulled)
• Brown rice
• Buckwheat groats (kasha)
• Bulgur
• Corn
• Millet
• Oatmeal
• Popcorn
• Quinoa
• Rye bread crackers (whole)
• Whole-wheat (100%) bread, cereal, and crackers
• Whole-grain pasta

At least half of all the grains you consume should be whole grains. Increase your whole-grain intake by replacing refined grains with whole grains. Whole grains are excellent for weight management, blood sugar control, and lowering your risk of heart disease and cancer.

LEARN MORE

To learn more about cooking or buying whole grains, click on:
• Cook Whole Grains and Pasta
• How to Oatmeal Your Way

HappyHealthy Winter Squash Fact Sheet

Squash varieties that are harvested in the fall are known as winter squash. Common types of these include acorn squash, butternut squash, pumpkin, and spaghetti squash.

Grow

Winter squash plants like full sun and well-drained soil.
Plants can take up a large area as their vines travel to get light.
Winter squash is easy to grow if you have garden space.
A good rule of thumb is to plant winter squash around the Fourth of July to harvest them around the end of October.

Select

Look for skin that has a dull finish. Avoid skin that looks shiny.
A good winter squash will be firm with no soft spots.
Diced butternut squash can be purchased at the grocery store. Make sure to check the sell-by date.
Canned pumpkin is a convenient way to keep winter squash on hand. Read the nutrition facts label to be sure the canned pumpkin has no added sugar.

Prepare

Winter squash has a hard outer skin that helps preserve it. The outside can be hard to cut, so be careful with the knife.
They can be cooked with or without the skin, but you should not eat the skin.
Remove the seeds, but remember you can toast them for a delicious snack!
Add roasted winter squash to pastas, salads, and soups to add flavor and nutrients.

Store

Winter squash will keep a month or longer stored in a cool, dark place.

Learn More:

For more information about preparing winter squash, click on Tips and Videos.
- How to Prepare Winter Squash for Cooking

SPAGHETTI SQUASH WITH TOMATO SAUCE

Ingredients

1 spaghetti squash
2 teaspoons vegetable oil
15- to 24-ounce can or jar of low-sodium spaghetti sauce
grated parmesan cheese to taste (optional)

Directions

Preheat oven to 400°F.
Wash your hands well with soap and warm water for at least 20 seconds.
Wash squash and cut off ends to make flat surfaces. Stand squash on one of the flat surfaces and cut in half lengthwise. If squash is too hard to cut through, place in the oven to soften (15–20 minutes). Use a knife to cut around the pocket of stringy fibers and seeds in the middle of each half and loosen, then use a spoon to remove.
Drizzle 1 teaspoon of oil on each half of the squash and rub to coat evenly. Line a baking pan with aluminum foil and place squash halves face down on the baking pan.
Bake for 40–60 minutes until a fork easily pierces skin of squash. Let squash sit to cool while heating tomato sauce.
Heat sauce following package instructions. Use a fork to make spaghetti-like strands. Spoon spaghetti squash onto a plate and top with tomato sauce.
Top with grated parmesan cheese.
Refrigerate leftovers within 2 hours.

ROASTED ACORN SQUASH

Ingredients

1 acorn squash
2 tablespoons vegetable oil
1 teaspoon Italian seasoning
2 tablespoons grated parmesan cheese
½ teaspoon pepper

Directions

Preheat oven to 400°F.
Wash your hands well with soap and warm water for at least 20 seconds.
Wash squash and microwave for 1 minute or place in oven for about 10 minutes to make squash easier to cut. Cut off ends to make flat surfaces. Stand squash on one of the flat surfaces and cut in half lengthwise. Remove seeds with a spoon. Flip squash halves so they lay flat and cut squash into ¼-inch strips.
Add squash, oil, Italian seasoning, parmesan cheese, and pepper to a large plastic storage bag. Shake the bag until the squash is coated with oil and spices.
Spread squash pieces in a single layer on a baking pan. Place pan in oven and bake for 25 minutes.
Refrigerate leftovers within 2 hours.

Publication 3613 (POD-4-24)

By Anne Marie Gregory, Mississippi State University Extension Service.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider.

Department: Nutrition Education

HappyHealthy Yellow Squash Fact Sheet

Yellow squash is a vegetable that can be enjoyed many ways. It can be grilled, roasted, sautéed, used as a healthy ingredient in other recipes, and even enjoyed raw. Yellow squash is in the pumpkin family, and varieties include straight neck and crook neck. Check out these healthful tips and recipes to add some yellow squash to your family’s diet!

GROW

Yellow squash is very easy to maintain in a home garden during the warmer months.
You can plant yellow squash seeds starting in late March. Yellow squash can be harvested from May until October.
Grow yellow squash in a sunny area. They are best picked when small to medium in size. The younger this vegetable is, the more flavor it will have.

STORE

Yellow squash is best stored in the refrigerator. It will keep for 5 to 7 days. Yellow squash freezes well, so you can enjoy it any time of the year.

PREPARE

Do not peel yellow squash.
Be sure to wash it in cool water and gently scrub
as needed.
When preparing yellow squash, cut off both ends. You can chop, slice, dice, or cut it into wedges.

FUN WITH FOOD

CHILDREN CAN HELP

Children can help with gardening by planting yellow squash seeds, watering plants, and then picking when it is time to harvest.

In the kitchen, younger children can help with rinsing and storing. Older children can slice, chop, dice, and cook with supervision. You can chop or slice yellow squash quickly and easily and enjoy it raw with low-fat dips or roasted for dinner.

ENJOY ROASTED YELLOW SQUASH OR ZUCCHINI

INGREDIENTS

11/4 pounds yellow squash or zucchini
2 teaspoons oil
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper

DIRECTIONS

Preheat the oven to 400ºF.
Wash your hands well with soap and warm water for 20 seconds.
Line a large pan or cookie sheet with aluminum foil. Set it aside.
Wash the squash. Trim ends and cut in half lengthwise. Then cut into half-moon pieces about 1/2-inch thick.
Put the squash pieces into a large plastic storage bag.
Add the oil, garlic powder, oregano, salt, and pepper. Shake the bag until the pieces are coated with oil and spices.
Place the pieces on the pan lined with foil. Spread them out into an even layer.
Put the pan in the oven. Bake for about 20 minutes. When the squash pieces are light brown and tender, but still a little crisp, they are done.
Refrigerate leftovers within 2 hours.

LEARN MORE:

To learn more about cutting, freezing, storing, and roasting yellow squash, click on Tips and Videos.

Publication 3525 (POD-03-21)

By Madison Payne, Mississippi State University Extension Service.

Mississippi State University is an equal opportunity institution.

Extension Service of Mississippi State University, cooperating with U.S. Department of Agriculture.Published in furtherance of Acts of Congress, May 8 and June 30, 1914. GARY B. JACKSON, Director

HappyHealthy Zucchini Fact Sheet

Zucchini is a vegetable that can be eaten raw, steamed, grilled, roasted, or sautéed. Bake it into a bread or eat the flowers from the zucchini plant … now that’s tasty!

Select

Choose zucchini that is small and firm, with bright green, glossy skin.
Avoid zucchinis that are very large, bruised, soft, or dull on the surface.
Large zucchinis have more seeds and are tougher.

Prepare

Rinse zucchini under running water. Scrub with a vegetable brush to remove heavy dirt or wax.
Leave the skin on fresh zucchini.
Cut off the stem.
Slice the zucchini lengthwise into strips or crosswise into coins.
For large zucchini, remove seeds and shred for baking muffins or bread.

Store

Keep zucchini unwashed in an open plastic bag in the vegetable crisper drawer in your refrigerator for up to 4 days for the best quality.
To freeze fresh zucchini for baking, wash, grate, and steam blanch. Pre-measure amounts for baking recipes and place in freezer bags or containers in the freezer. Frozen zucchini stays fresh for 3–4 months.
To learn more about cutting and roasting zucchini, click on Tips and Videos.

Fun with Food

Children can help:

In the garden, children can help with preparing the soil, planting, weeding, and harvesting.
In the grocery produce section, children can help select zucchini.
In the kitchen, children can help rinse the zucchini and gather the cooking utensils.

Children can learn:

Zucchini can be eaten as a snack or part of a meal.
Cooking skills working with fresh zucchini.

Roasted Zucchini or Yellow Squash

Ingredients:

1¼ pounds zucchini or yellow squash
2 teaspoons oil
¼ teaspoon garlic powder
¼ teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon black pepper

Directions:

Preheat the oven to 400°F.
Wash your hands well with soap and hot water.
Line a large pan or cookie sheet with aluminum foil. Set it aside.
Wash the squash. Trim ends and cut in half lengthwise. Then cut each piece into half-moon pieces about ½-inch thick.
Put the zucchini or squash pieces into a large plastic storage bag.
Add the oil, garlic powder, oregano, salt, and pepper.
Shake the bag until the pieces are coated with oil and spices.
Place the pieces on the pan lined with foil. Spread them out into an even layer.
Put the pan in the oven. Bake for about 20 minutes. When the squash pieces are light brown and tender, but still a little crisp, they are done.
Refrigerate leftovers within 2 hours.

Baked Zucchini Sticks

Ingredients:

2 medium zucchini
1 egg
¼ cup water
2 tablespoons finely grated Parmesan cheese
¾ cup bread crumbs
1 tablespoon Italian seasoning

Directions:

Wash your hands well with soap and hot water.
Wash zucchini and trim off top and end.
Cut zucchini in half and then cut each half lengthwise.
Lay flat side of zucchini down and cut into three sticks.
Microwave zucchini sticks for about 2 minutes, then pat dry with a paper towel.
Crack egg into a bowl.
Add water to bowl with egg mixture and mix well using a fork.
Mix cheese, bread crumbs, and Italian seasoning together in a bowl.
Preheat oven to broil.
Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.
Arrange zucchini in rows on a greased baking pan. Broil zucchini sticks for about 10–12 minutes, turning once while cooking.
Refrigerate leftovers within 2 hours.

NOTE: Serve with low-fat ranch dressing or spaghetti sauce for dipping.

Publication 3408 (12-19)

By Dottie Kenda, Mississippi State University Extension Service.

Mississippi State University is an equal opportunity institution.

Extension Service of Mississippi State University, cooperating with U.S. Department of Agriculture. Published in furtherance of Acts of Congress, May 8 and June 30, 1914. GARY B. JACKSON, Director