Weekly Featured Fruits and Vegetables

You’ve stocked up on your favorite fruits and vegetables at your local grocery store or farmers market – now what?

Sign up for MHealthy’s 2023 Fruit and Vegetable of the Week six-week newsletter and get new ideas for preparing your market finds. Each issue, July 13 – August 17, 2023, will highlight a different fruit or vegetable and include:

An easy, budget-friendly recipe
How-to video
Health benefits

How to sign up:

If you register for the new Fruit and Veggie Challenge, you are automatically signed up to receive the newsletter. The deadline to register for the Challenge is July 17.
Not participating in the Fruit and Veggie Challenge? Sign up here to just receive the newsletter by July 17.

Fresh tomatoes, carrots, fruits and more.

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Locally grown fresh fruits and vegetables return to U-M this summer! Sign up for weekly produce boxes, visit an M Farmers Markets and more.

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A chef cutting up fresh red and yellow peppers

Free Cooking Classes

Virtual cooking classes are now available! Our free classes focus on teaching easy and delicious meals and snacks based on vegetables, fruits, whole grains, beans, nuts, fish, low-fat dairy, lean meat and beneficial fats. We'll share tips for saving time, cutting costs and having fun making tasty, healthy food that you and your family will love!

MHealthy Cooking Classes

Featured Fruits and Vegetables from Past Issues

View recipes, videos and more from past featured fruits and vegetables.

Watermelon

While we tend to focus on the melon's succulent flesh (high in vitamin C, vitamin A), the watermelon rind is also edible and full of nutrients, including fiber, potassium, and the amino acid citrulline.

In China, the rinds are often stir-fried or stewed. In the South, cooks like to pickle them. And, across the Middle East and China, the seeds are dried and roasted (similar to pumpkin seeds) to make for a light, easy snack.

Recipe

Simple Watermelon Sticks with Sweet and Spicy Dips

Try this fun and easy snack that's perfect on a hot summer day. Add more chipotle chili powder or even a dash of cayenne pepper to turn up the heat! Serves 10.

Video

How to Cut Watermelon Sticks

Cutting your watermelon into easy-to-eat, grab-and-go sticks makes them a perfect anytime snack!

How to pick and store watermelon

A watermelon should feel heavy for its size and the yellow spot where it rested on the ground should be creamy yellow. When tapped or thumped, it should have a deep hollow sound.

Watermelons can be stored uncut and unrefrigerated for about 10 days to 2 weeks.
Peas

Did you know that a cup of peas contains more protein than a whole egg or a tablespoon of peanut butter? It also has as much vitamin C as two large apples!

The pea is one of the first plants cultivated by humans and it remains an important food crop today.

Recipe:

Sesame Snap Peas and Peppers

The colorful combination of sugar snap peas, red bell pepper and red onion, this recipe is an easy and tasty side dish for those busy weeknights. Serves 6.

Video:

How to Prepare Snap Peas

Watch this video to see how to remove those stringy parts ... in a snap!

How to pick and store peas

When buying fresh peas in the pod, a pod with good peas will make a snapping sound when you break it and the peas inside should be small, bright green, tender, and sweet.

Peas can be stored in a plastic bag in the vegetable crisper of your refrigerator for 5 to 7 days.
Basil
Basil is most commonly used fresh in recipes. In general, it is added at the last moment, as cooking quickly destroys the flavor. It is an excellent source of:

vitamin K

manganese

copper

vitamin A and C

Recipe:

Basil Pesto

Simple but flavorful, this basil pesto is delicious tossed into pasta, a wonderful base for pizza, great to smear on a sandwich, or to dress up your favorite vegetables. Serves 12.

Videos

Storing and Chopping Herbs

Whether basil, mint, parsley or cilantro, use this method to finely chop herbs for sauces, salads, and more. Fresh herbs will keep for a week or more when stored properly.

How to Peel and Chop Garlic

Crush this at-home kitchen hack on how to easily peel garlic. Courtesy of MDining.

How to pick fresh basil (and other herbs)

Choose fresh herbs that look like a living plant – no wilting leaves or limp stems. Leaves should still look bright and have even color and stems should be crisp.
Pears

How many types of pears can you name? In the U.S. alone, there are 10 varieties, including Bartlett, Anjou, Bosc, Comice, Seckel, Concorde and more.

Pears, like apples, contain a soluble fiber called pectin, which nourishes gut bacteria and improves gut health.

Recipe

Honey Roasted Pears

Your favorite variety of pear tossed with spices and honey and baked to perfection. Enjoy for breakfast, serve as a dessert or pair with your favorite protein as a sweet and savory side dish! Serves 4.

Video

How to Ripen Pears

Pears are a unique fruit—they ripen off of the tree! Find out how to ripen your pears and if needed, speed up the ripening process. Watch the video courtesy of WikiHow.

How to pick and store pears

If eating immediately, the pear is ripe if you press your finger into the top and it starts to give a bit. If you want to eat them in a few days, the top should still be hard. To ripen, store at room temperature.

Once ripe, store in the refrigerator. Peeled and cored pears can also be frozen for several months.
Cabbage

Cabbage comes in a rainbow of colors ranging from purple, red, green and even white.

It contains quantities of fiber and iron, which help keep the digestive tract and colon in a healthy condition. Cabbage is also high in vitamin C, a potent antioxidant that may protect against heart disease, certain cancers and vision loss.

Recipe:

Braised Red Cabbage

Easy, colorful, sweet and sour, this cabbage side dish is delicious with your favorite protein such as poultry, pork, or sausage. It can be made ahead and will hold, covered in the refrigerator for up to five days. Serves 6.

How to Store Cabbage

Watch this video to learn how to store cabbage for up to two whole months.

How to Pick Cabbage

Pick a firm and dense cabbage that is heavy for its size. Leaves should be crisp and tightly attached. Avoid cabbage with any signs of bruising, blemishes, wilting, or discoloration.

Green cabbage should be shiny and bright, almost a lime green. Red cabbage should have a deep maroonish-purple color.
Blueberries

Did you know that Michigan is the number one state in highbush blueberry production, with growers producing over 100 million pounds of blueberries every year!

Blueberries have one of the highest antioxidant levels of all common fruits and vegetables and may reduce blood pressure and minimize soreness after exercise.

Recipe:

Quinoa-Berry Breakfast Parfaits To Go

Packed full of berries and protein (thanks quinoa!), this tasty parfait gives you the energy and nutrients needed to start off your day. Can be made ahead of time for a quick grab-n-go option! Serves 2.

Light and Sparkling Rosemary Blueberry Smash

Try this thirst-quenching beverage subtly flavored with blueberries, rosemary, lemon and honey. Serves 2. Double or quadruple the ingredients for more servings. For more refreshing infused water options, watch the video!

How to Wash Berries

Before eating your berries or adding them to your favorite recipes, watch this video on how to properly wash your produce purchases. Courtesy of WebMD.

How to pick and store blueberries

When choosing a container of blueberries, look for plump, vibrant colored berries and avoid containers that look damp or stained.

It is best to store your blueberries in the fridge and wash just prior to eating. When stored properly, blueberries can last more than a week in the fridge!
Herbs

Whether fresh or dried, adding herbs is an easy way to increase the aroma and flavor of your dish, without adding calories or salt.

Many herbs also offer health benefits. For example, parsley contains significant amounts of the essential vitamins A, C and K.

Recipe

This refreshing recipe is packed full of flavor thanks to fresh mint and parsley. The quinoa makes this perfect as a side dish or main entrée. Serves 4. Cost per serving: $2.49.

Storing and Chopping Herbs

Whether mint, basil, parsley or cilantro, use this method to finely chop herbs for sauces, salads, and more. Fresh herbs will keep for a week or more when stored properly.

How to pick fresh herbs

Choose fresh herbs that look like a living plant – no wilting leaves or limp stems.

Leaves should still look bright and have even color. The stems should be crisp. Sniff herbs to make sure the smell is fresh and appetizing.
Garlic
Garlic is packed full of health benefits, including:

Helps to relieve cold and cough symptoms

Decreases total and LDL (bad) cholesterol

Decreases blood pressure

A diet rich in allium vegetables like garlic and onions may also have a protective effect against certain cancers.

Recipe

Greek Veggie and Bean Salad

Use garlic infused olive oil or minced garlic in this tasty pasta salad recipe. Its perfect as a main course or a side dish and the beans add protein and fiber. Serves 8. Cost per serving: $1.59.

How to make Garlic Infused Olive Oil

Cooking garlic in olive oil creates a savory flavor that works wonderfully when cooking or roasting vegetables or creating marinades and salad dressings.

How to pick and store garlic

Choose a bulb that is large in size with firm cloves and dry skins. Store in a cool, dry place where air can circulate. No refrigeration needed.

For long-term storage, wrap unpeeled bulbs or cloves in plastic wrap, put in a freezer bag and store in the freezer.
Tomatoes

So many varieties of tomatoes to choose from - cherry, plum, Roma, beefsteak heirloom - and all are a great source of vitamin C, potassium, folate, and vitamin K.

Tomatoes are also the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

Recipe

Slow Roasted Tomatoes

Roasting brings out the delicious flavors in tomatoes. This simple recipe uses fresh oregano and thyme but you could also try fresh or dry basil, parsley or rosemary. Serves 4. Cost per serving: $1.72.

How to Seed and Dice a Tomato

How to pick and store tomatoes

Choose tomatoes that are deeply colored and firm, with a little give. Sniff all tomatoes if you can.

Store fresh tomatoes at room temperature, not in the refrigerator. Ripe tomatoes will last 2-3 days.

To freeze, remove the stem, cut into quarters or smaller. Remove seeds. Place in a freezer bag (or airtight container) in a single layer and remove as much air as possible. Use within 12 months.

Learn how to properly seed and dice a tomato. Perfect for salsa, omelets, soups and so much more! Video courtesy of Stella Culinary.
Zucchini

Zucchini is low in calories and high in fiber, folate and potassium. One medium-sized raw zucchini includes only 33 calories, two grams of fiber, and more than two grams of protein.

Raw zucchini contains more vitamin C, while cooked zucchini has more vitamin A. It may also help to improve your gut health, blood pressure, and immunity.

Recipe

Zucchini Spice Bread

This zucchini bread recipe is super moist and the blend of cinnamon, nutmeg and ginger gives it just the right amount of spice. Serves 22. Cost per serving: $0.44.

How to Cut Zucchini

Cut zucchini into sticks to grill or roast. Diced zucchini is perfect for sautés, pasta and salads.

How to pick and store zucchini

Zucchini becomes bitter the larger it grows so choose one that is less than 8-inches long. Make sure it is firm and has a bright skin.

Refrigerate unwashed zucchini in a plastic bag in the vegetable drawer for 3-5 days. To freeze, cut into pieces, blanch for three minutes in boiling water, then immediately plunge in ice water. Dry off and put in freezer bag or airtight container. Use within 12 months.
Onions

Whether red, yellow or white, this kitchen staple not only adds flavor to dishes but also has plenty of health benefits.

Onions have a high content of antioxidants and sulfur-containing compounds. Antioxidants offer anti-inflammatory effects and have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.

Recipe

Greek Salad Lettuce Cups

This recipe is a fun twist on the classic Greek salad. Red onions, beets and an easy, homemade dressing create a delicious mix of flavors. Serves 8. Cost per serving: $1.13.

How to Dice Onions

Diced onions have so many uses - add flavor to salads and sauces, serve as a topping for Taco Tuesday, or sauté or stir-fry with other vegetables.

How to pick and store onions

Choose onions that are firm for their size and have little to no scent. Skin and "neck" should be dry. Avoid bulbs with soft patches, wet spots or blemishes.

Store in a dry, dark, cool location for up to four weeks.
Pumpkins

The fiber, potassium, vitamin E, beta carotene, and vitamin C in pumpkins support heart health, eye health and may help prevent muscular degeneration in older adults.

And don't toss out those seeds. Instead, roast and eat them whole for a snack high in fiber, magnesium and zinc.

Recipe

No Bake Peanut Butter Pumpkin Bites

This tasty dessert recipe is filled with pumpkin puree, peanut butter, ground oats and spices, making it a perfect treat for now and this fall! Serves 10. Cost per serving: $0.48.

How to Make Pumpkin Puree

Skip the can and make your own pumpkin puree! It’s easy and works wonderfully in your favorite pumpkin recipes. This method also works with winter squashes like butternut and acorn.

How to pick and store pumpkin

To ensure your pumpkin is ripe, choose one with a deep pinkish to orange color. Make sure it also has a good stem – ones without stems won't keep as well.

Store uncut pumpkins in a cool, dark place for up to three months. Store fresh cut pumpkins in the refrigerator in an airtight container for up to three days or in the freezer for up to eight months.
Cauliflower

Did you know that one cup of cauliflower will give you 60% of your daily vitamin C and 14% of your daily dose of bone-building vitamin K? It also has healthy doses of folate, vitamin B6 and potassium.

Recipe

Roasted Cauliflower with Lemon Zest

Roasting cauliflower brings out its natural sweetness and this tasty recipe adds capers and lemon zest to ramp up the flavor. Serves 6. Cost per serving: $0.66.

How to Zest a Lemon

The zest is the colorful portion of the peel. It tastes like the bright flavor of the fruit and is a great way to brighten up dressings, soups and more.

How to pick and store cauliflower

Pick a head of cauliflower that is firm and tightly closed. Avoid any that have started to brown.

To freeze, trim off leaves and cut into pieces about 1 inch across. Blanch, dry, and pack into airtight freezer containers. Use within 8-12 months.
Mushrooms

Mushrooms provide many important nutrients, including B vitamins, selenium, potassium, copper, and vitamin D.

This tasty little fungus may boost your immune system, improve digestion, and protect against certain cancers.

Recipe

Very Veggie Frittata

Frittatas are easy and can be filled with just about anything. This recipe is packed full of mushrooms, red peppers, spinach and goat cheese. Serves 8. Cost per serving: $2.38.

How to Cut Mushrooms

Here's a quick and simple way to wash and slice mushrooms for frittatas, stir-fries, salads and more.

How to pick and store mushrooms

Look for mushrooms that don't have any brown spots on their caps. The bottom of the stem should not be overly dry or mushy.

To absorb excess moisture and allow airflow, store uncut mushrooms in the refrigerator in a paper bag with the top open. Use within 5-7 days.
Broccoli

Broccoli's antioxidants help to detoxify the body and boost your immune system. Broccoli may reduce the risk of cancer and heart disease. It is rich in dietary fiber, beta-carotene, vitamin C, vitamin K, folate and calcium. The high fiber content helps reduce cholesterol levels and keep the heart healthy!

Recipe

Steamed Broccoli with Lemon Zest

This summer side dish is easy, fresh, nutritious and tasty. Costs only $0.82 per serving (recipe serves 6).

Video

Learn how to cut broccoli florets and trim, peel, and chop the stem. (Video courtesy of Iowa State University.)
Eggplant

Eggplants aren't really vegetables, they are actually berries! Their color contains a pigment called anthocyanin which has been found to help lower blood pressure. They also contain iron which may help with anemia.

Recipe

Oven-roasted Eggplant, Peppers and Onions

This easy recipe for oven roasted eggplant, peppers and onions is a healthy and simple dish. Costs only $0.95 per serving (recipe serves 6).

Video

An eggplant can be sliced lengthwise, cut into rounds, or cubed depending on how you are preparing it. (Video courtesy of Martha Stewart.)
Cucumbers

Cucumbers are rich in potassium, vitamin C, niacin, and vitamin K. Because they are composed of about 96% water, cucumbers can increase your hydration and help you meet your daily fluid needs. Go ahead and use on your skin too - cucumbers can relieve sunburn and decrease inflammation.

Recipe

Sliced Cucumber and Radish Salad

Enjoy this refreshing and flavorful salad that’s quick and easy to make and is only 38 calories per serving! Costs only $0.73 per serving (recipe serves 4).

Video

Learn how to slice and deseed a cucumber in seconds.
Butternut Squash

This winter squash has a sweet, nutty taste similar to pumpkin. It is a good source of fiber, potassium, magnesium, and an excellent source of vitamins A and C. The nutrients and phytochemicals (natural plant chemicals) in butternut squash also support vision, heart, and gastrointestinal health.

Recipe

Fall Harvest Butternut Squash Bake

This easy side dish is perfect for potlucks, holidays and any busy weeknight. Serves 6. Cost per serving: $0.79.

Video

Learn how to safely prepare your winter squash so that it can be ready to use in any recipe. Video courtesy of Iowa State University.
Carrots

Carrots can improve vision, boost oral health, and lower the risk of heart attacks. This super food contains high amounts of beta-carotene, dietary fiber, and vitamin A, which helps prevent night blindness. Also, here’s a little known fact – cooked carrots contain more beta-carotene than raw carrots!

Recipe

Honey Glazed Carrots with Herbs

This easy side dish is perfect for potlucks, holidays and any busy weeknight. Costs only $0.79 per serving (recipe serves 6).

Video

Learn the right knife skills to slice, batonnet, julienne, and dice your carrots. (Video courtesy of Yummy PH)
Corn

Corn plays a significant role in good vision and gut health. It is also high in vitamin A, lutein, and zeaxanthin, which promotes eye health. It’s also rich in dietary fiber, which aids digestion.

Recipe

Southwest Confetti Corn Saute

This recipe is the perfect sidekick to any summer meal. It’s easy to prepare and packed with flavor with simple ingredients. Costs only $0.81 per serving (recipe serves 8). (IS THIS ACCURATE?)

Video

Learn how to cut corn off the cob in seconds.
Peppers

Peppers not only taste delicious but they also top the list of foods with the highest levels of vitamin C, providing more than 300% of your daily requirement! Vitamin C is a powerful antioxidant that helps to boost your immune system by protecting cells from harmful molecules (called free radicals).

Recipe

Caramelized Cauliflower Steaks

What do you get when you combine red bell peppers with cauliflower? A delicious vegetable dish that is filling, packed with flavor and only 42 calories per serving! Costs only $0.59 per serving (recipe serves 2).

Video

Learn how to slice and dice bell peppers to use in fajitas, soups, sandwiches and more.
Green Beans

Green beans are a very good source of vitamin K, vitamin C, dietary fiber, and folic acid. They provide anti-inflammatory properties that prevent blood clots, which reduces the risk of strokes or heart attacks. For women who are pregnant or might become pregnant, green beans also provide a great source of folic acid, which aids in the development of a healthy baby.

Recipe

Steamed Green Beans with Tomatoes and Garlic

This quick and easy recipe combines fresh green beans with flavorful tomatoes for a side dish that tastes like summer. Costs only 1.41 per serving (recipe serves 4).

Video

Here’s some quick easy tips on spotting the perfect green beans at the market.

MHealthy

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Weekly Featured Fruits and Vegetables

How to sign up:

Find Fresh Produce on Campus!

Free Cooking Classes

Featured Fruits and Vegetables from Past Issues

Recipe

Video

How to pick and store watermelon

Recipe:

Video:

How to pick and store peas

Recipe:

Videos

How to pick fresh basil (and other herbs)

Recipe

Video

How to pick and store pears

Recipe:

How to Store Cabbage

How to Pick Cabbage

Recipe:

How to Wash Berries

How to pick and store blueberries

Recipe

Storing and Chopping Herbs

How to pick fresh herbs

Recipe

How to make Garlic Infused Olive Oil

How to pick and store garlic

Recipe

How to Seed and Dice a Tomato

How to pick and store tomatoes

Recipe

How to Cut Zucchini

How to pick and store zucchini

Recipe

How to Dice Onions

How to pick and store onions

Recipe

How to Make Pumpkin Puree

How to pick and store pumpkin

Recipe

How to Zest a Lemon

How to pick and store cauliflower

Recipe

How to Cut Mushrooms

How to pick and store mushrooms

Recipe

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MHealthy

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