Para español, haga clic aquí.
Right now, it is important to stay at home. Buying produce that lasts longer in your refrigerator, in your freezer,
or on your countertop, means you can go to the grocery store less often. When it is time
to go to the store, plan ahead and make a shopping list that includes a variety of long-lasting vegetables
and fruits to nourish yourself and your family.
Vegetables: Choose fresh vegetables that will last longer:
Store in the refrigerator:
Beets, carrots, kale, spinach, collard greens, cabbage, cauliflower, parsnips, rutabagas, turnips, Brussels
sprouts
Store in the pantry or on the countertop:
Tomatoes, sweet and white potatoes, winter squash, onions, garlic
Choose canned and frozen vegetables without added salt, sugar, or creamy sauces.
Rinse canned veggies to remove added salt.
Fruits: Choose fresh fruit that will last longer.
Store in the refrigerator:
Apples, oranges, lemons and limes, grapefruit, ripe pears
Choose canned and frozen fruit without added sugar. Rinse canned fruit to remove sugary syrup.
Use foods you have on hand to make healthy meals and snacks: All forms count! Using fresh, frozen,
and canned foods are all healthy choices. Swap foods you already have in recipes: canned tuna instead
of canned chicken, spinach instead of kale, pasta instead of rice,
beans instead of meat, applesauce or pumpkin instead of fresh, canned, or frozen fruit.
Combine foods from each food group to make a healthy meal. Click on the link to read the recipe idea.
Swap ingredients as needed and follow the recipe steps, using foods you already have at home.
Try These Recipe Combos | Choose Vegetable or Fruit (Fresh, frozen, canned) | Choose Protein | Choose Grain | Choose Dairy |
---|---|---|---|---|
Baked Casserole | broccoli carrots spinach collards kale parsnips turnips | canned chicken canned tuna canned salmon | pasta rice barley | cottage cheese grated cheese |
Stir-Fry | cabbage broccoli carrots onions garlic potatoes | tofu beef chicken turkey pork | rice quinoa | |
Eggs Mexicali | salsa canned tomatoes | eggs beans | tortillas bread | cheese |
Baked Oatmeal | berries bananas applesauce canned pumpkin | egg | oats | milk soy milk almond milk |
Bean Tacos | onion garlic | cooked or canned beans | tortillas | cheese plain yogurt sour cream |
0 komentar:
Posting Komentar