| There is nothing tastier than fresh produce. Learning to | | | | discoloration or stem rot and cabbage with worm |
| cook with fresh ingredients will help ensure that you will | | | | holes. Heads should be firm or heavy for their size. |
| enjoy healthy and tasty meals. Whether you are | | | | Cucumbers: Skin may be dark or light to medium |
| buying produce from a grocery store or from a local | | | | green. Yellow ones are not ripe. |
| farmers market, here are some tips on what to look | | | | Potatoes: Potatoes should be firm, clean, reasonably |
| for when buying fresh fruits and vegetables. | | | | shaped and relatively smooth. They should not be |
| Purchase fruit and vegetables that look and smell | | | | wilted or show sprouts. |
| fresh. Look for produce that is not bruised or | | | | Fresh Fruits |
| damaged. Over-handling the produce can cause | | | | Bananas: Peel should be free of black or brown spots |
| damage and spoilage. | | | | as well as bruising. |
| Refrigeration keeps most fruits and vegetables from | | | | Berries: Look for plumb, solid berries with vibrant |
| ripening. If you purchase unripe fruits or vegetables, | | | | coloring. Avoid wet or leaky containers as this may be |
| place the fruit in a paper bag and close tightly. As for | | | | an indication of mold or spoiling fruit. A strong berry |
| certain vegetables and fruits such as avocados, it is | | | | smell may also indicate they are ripe and ready to eat. |
| best to just lay them on the counter until they are ripe. | | | | Citrus: Choose citrus that has a smoother, thinner skin. |
| Fresh Vegetables | | | | Skin markings do not affect the quality. Avoid those |
| Peas: Quality is indicated by the color and condition of | | | | that show withered sunken or soft areas. |
| the pod, which should be bright green. Select pods that | | | | Melons: In cantaloupes, thick close netting on the rind |
| are well-sized, but not bulging. Dried, spotted and yellow | | | | indicates the best quality. Cantaloupes are ripe when |
| pods indicate over matured peas. | | | | the stem scar is smooth and the space between the |
| Broccoli, Brussel Sprouts and Cauliflower: Flower | | | | netting is yellow or yellow-green. The fresh fruity smell |
| clusters on the cauliflower and broccoli should be tightly | | | | may also indicate ripeness. |
| together. Brussel sprouts should be firm and compact. | | | | Ripe watermelons have some yellow color on one |
| Asparagus: stalks should be firm and tender; tips | | | | side. If the melon has a white or pale green color on |
| should be close and compact. | | | | one side, they are probably not ripe. |
| Beans: Beans with small seeds inside the pods work | | | | Conclusion |
| best. Avoid dry looking pods. | | | | Learning to cook with fresh fruits and vegetables is |
| Lettuce, Spinach and Cabbage: Lettuce and spinach | | | | not only ensuring a healthy diet, it can also satisfy the |
| should be well developed and stocky. They should | | | | pickiest taste buds. |
| have fresh, crisp and cleans leaves. Avoid lettuce with | | | | |