Cooking Tip: Choosing Fresh Vegetables

This time of year the beautiful array of brightly colored fresh fruits and vegetables from bright yellow squash to hearty red tomatoes and brilliant green peas available at local farmers' markets and roadside stands attracts even the pickiest eater. But how do you make sure you buy the best, freshest produce for your family? Here are a few clues.

Appearance: 

• Choose vegetables with a bright, natural color and firm healthy skin.
• Avoid over-ripe vegetables that are darker and softer than they should be.
• Choose vegetables that are free of cuts, bruises and spotting.
• Look for strong, solid root vegetables that do not give when touched.
• Select smaller root vegetables for a better taste.
• Find sprout-free potatoes, onions and garlic.
• Pass on lettuce, spinach, greens and kale that are darkened, discolored or limp (a sign of wilting).
• Avoid lettuce that has been frozen or kept on ice.
• Shop for vegetables in season. To find out what's in season, talk to a grower at the local farmers' market or the produce clerk at your grocery store.

Handling:

• Keep fresh produce on top of other foods in your shopping cart. 
• Keep cut produce cold during transport  

Preparation

• Wash all fruits and vegetables with cool running tap water before eating but don't use dish soap or detergent. 
• Scrub melons with brush and running water. 
• Use clean utensils and cutting boards when preparing fruits and vegetables to reduce cross-contamination. 
• Cut away bruised parts of foods and removed the outer leaves from lettuce and cabbage before eating.