Nutrition Matters: April 2022

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Green Spring:  What better way to celebrate than stepping into the spring season with some of our favorite green fruits and vegetables. If we are LUCKY, they will all be low cost and in season at the Farmer’s Market. What green items should you expect this spring and summer?

Spring (March 20-June 21)  Asparagus: March & April, Bok Choy: May-Mid June  Broccoli: April & May, Collards: Year Round, Green Peas: May, Kale: May & June, Lettuce: Mid-April-Mid May, Mustard Greens: April-June, Romaine: Mid-April-Mid May, Spinach: January-May

Summer (June 22-September 22)  Cucumbers: June-July, Green Onion: July-Sept, Okra: July & August, Zucchini: Mid-June-September

Preserve your summer finds by freezing, roasting, sharing, or juicing green vegetables are great ideas to ensure your produce does not go to waste. If you’re running short on time, microwave vegetables is also an option.

To Microwave Vegetables:  Pre & Cook Time: 10 minutes     Servings: 3

Kitchen Items: Cutting board, sharp knife, microwave safe ceramic or glass bowl and wax paper

Ingredients: Choose 3 cups of your choice of vegetable:  Broccoli & cauliflower, asparagus, leafy greens or fresh peas and beans

Directions: Wash and trim fresh vegetables. Cut veggies in small even pieces. Add to a microwave safe bowl. Frozen veggies can be placed directly into bowl. *Only ceramic or glass*  Add 2 tbsp. of water. No water is needed if you are steaming leafy greens that have just been washed. Cover with wax paper with one corner folded up to allow steam to escape. Cook for 3-5 minutes on HIGH. Check to see if veggies are done. *Time varies depending on the strength of the microwave. Remove vegetables from microwave. Let sit to finish steaming. Be sue to check with your local Farmers’ Market to see if SNAP benefits are accepted. For additional foods, health and nutrition information contact Shelina Bonner, Family and Consumer Sciences Agent, North Carolina Cooperative Extension Greene County Center at (252) 747-5831.