Nutritional Information

August 6, 2015

Pennsylvania Vegetables: Your Key to Good Nutrition

Health experts recommend that the average American should:

  • Choose a variety of vegetables each day to get a good mix of vitamins and minerals.
  • Eat between 2 and 2 1/2 cups of vegetables each day.
  • Strive to eat the following amounts vegetables from each of the five groups of vegetables each week:
    • dark green – 3 cups
      broccoli, dark green leaf lettuce, kale, spinach, turnip greens
    • orange – 2 cups
      carrots, acorn squash, butternut squash, pumpkin, sweet potato
    • legumes – 3 cups
      dried beans and peas
    • starchy vegetables – 3 to 6 cups
      corn, green peas, lima beans, potatoes
    • other vegetables – 6 to 7 cups
      asparagus, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, lettuce, onions, tomatoes

A diet rich in a variety of vegetables (and fruits) provides many health benefits.

  • Supplies your body with numerous vitamins, minerals and dietary fiber.
  • Reduces your risk of stroke and other cardiovascular diseases
  • Reduces your risk for type 2 diabetes
  • Reduces blood cholesterol levels.
  • Aids in weight-loss since vegetables (especially high fiber ones) are naturally low in calories and provide a feeling of fullness.

Be creative in increasing the amount of vegetables in your diet.

  • Enjoy a green salad everyday.
  • Plan your dinner menu around a vegetable main dish like stir-fry or soup.
  • Add vegetables to casseroles, meatloaves, pizza, soups, kabobs, quick breads or muffins
  • Keep a bowl of cut-up fresh vegetables in the refrigerator ready for snacking with a low-fat dip.
  • Try new vegetables and new recipes regularly. For new recipes, click here.
  • Keep a variety of canned and frozen vegetables on hand to give you last-minute menu options.

Remember these tips for choosing and preparing vegetables.

    • Fresh vegetables in season can be a real bargain. For sources of Pennsylvania vegetables,click here.
    • Thoroughly wash fresh vegetables before eating or cooking them by rubbing them briskly with your hands under running water.
    • Always keep vegetables separate from raw meat, poultry or seafood.
    • Microwaving vegetables saves time and preserves nutrients –2 to 4 minutes per serving is usually enough.
    • Follow the three R rules to preserve both nutrients and flavor when cooking vegetables on the stove:
      • Reduce the amount of water.
      • Reduce the cooking time (many vegetables are delicious just lightly steamed).
      • Reduce the surface area exposed by cooking vegetables whole or in large pieces.

Visit the ChooseMyPlate website developed by the United States Department of Agriculture that offers a wealth of information to help Americans eat a healthier diet.

Visit the Fruits & Veggies More Matters website developed by the Produce for Better Health Foundation for additional benefits of eating lots of fruits and vegetables each day.

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Instagram Feed

  • What would you pair with Brussels sprouts on a pizza? #repost @thursdaynightpizza
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I wasn't sure I was ready for Brussels sprouts, but then my 2.5-year-old son begged for them yesterday at the market,  and everyone knows you NEVER say no when a kid begs for fresh Brussels sprouts instead of ice cream. I pan roasted them till they were caramelized with a little crunch left . . . and he ate every last piece on his plate. 🤯😁🍾 So now I'm brainstorming Brussels sprout 🍕 like a maniac before his toddler brain inevitably rejects the little brassicas again with zero notice. Any brilliant ideas/flavor pairings? .
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#hivemind #thursdaynightpizza #brusselsprouts #buyfreshbuylocal #parenting #toddlerfood #eatyourgreens #eatingfortheinsta #eatyourcolors #momblogger #toddlermeals #toddlermomlife  #foodbloggerlife #paveggies
  • We say add a grilled sandwich and your super simple, extra delicious dinner is served. #paveggies #repost @savory.online
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Cooler weather, changing leaves 🍁, and a warm bowl of soup. Fall is here. 💛 Recipe in bio.⁠
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#savory #savoryonline #savoryrecipes #fastfresheasy #foodgoals #foodpic #foodstagram #foodie #instafood #instafoodie #instagood #eats #eeeeeats #tasty #yum #hungry #nom #eatingfortheinsta  #forkyeah #chefmode #onmytable⁠
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  • Show of hands if you plan on having just as much fun as your child in a pumpkin patch this fall? #paveggies #localfarms #agriculture #innerchild #youngatheart
  • Farmers’ markets are extra dreamy this time of year. Which one are you visiting this weekend? #paveggies #farmersmarket #localfood
  • Sauerkraut is finely cut cabbage that has been fermented by various lactic acid bacteria. Properly stored, it has a long shelf life and a distinctive sour flavor, both of which result from the lactic acid that forms when the bacteria ferment the sugars in the cabbage. The word “sauerkraut” is from German Sauerkraut which literally means “sour cabbage.” From sauer “sour” + kraut “vegetable, cabbage.” One of the best health benefits of Sauerkraut is that it contains live and active probiotics that act like your first line of defense against various harmful bacteria or toxins that might enter your body. #Sauerkraut #paveggies #cabbage #ferment #preserve #can #probiotic #shelfstable #healthygut #pennsylvania #vegetables
  • It’s beginning to look a lot like Fall (yes, even though it doesn’t feel like it). #repost @shenotfarm
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It may not feel like it outside but October is officially here! 🍂🎃🍁
  • Last chance for local green beans! Can you believe it’s fall already?! #repost @harvestviewfarm
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Tonight we started picking the final planting of green beans for the 2019 season. They are beautiful and plentiful! #PaVeggies
  • Don’t pass on your local hot peppers this time of year. #paveggies #repost @pa.eats
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In Season in Pennsylvania: Hot Honey

There is a brand of hot honey we’ve seen on market shelves that food-lovers have been putting on everything – especially savory, rich foods, like pizza and fried chicken. We took this tasty concept, and Pennsylvania-ified it with local honey and spicy peppers from the farmers market.

This technique is as customizable as it is easy (just two ingredients!). You can use any type of peppers you like, or mix and match, depending on what’s ready to harvest from your garden or what looks good at the market. For great pepper flavor without too much heat, try poblanos from Jade Family Farm in Port Royal, PA; for medium heat, try jalapenos from Meadowview Farm in Kutztown, PA; or for extra-spicy, try some habanero peppers from Taproot Farm in Shoemakersville, PA. And, while usually we’re all about raw local honey, this recipe is best made with pasteurized honey, as the raw kind will crystallize. We like Dutch Gold Baker’s Special, which is based in Lancaster, PA!

Follow this simple tutorial to make — seriously — the tastiest hot honey, which we suggest you serve on everything: ice cream, eggs, pretzels, pizza, veggies, fried chicken and, in fact, deep-fried anything, popcorn, pork chops … the list goes on! #paeats Link: https://www.paeats.com/recipe/pennsylvania-hot-honey/
  • Well said! Home team all day every day! #repost @goodfarmsgoodfood
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When you buy local, you are supporting the regional economy, cultivating community, getting fresher more nutrition products, and being kind to the planet... 🙌🌶️🚜🌎🍎👨‍🌾
Yeah, we'd call that a win!
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#homegrown #localfood #locavore #buyfreshbuylocalpa #paveggies #pacheese #pameat #farmersrock #pafarmers #goodfoodfestpa #sustainable #youarewhatyoueat #goodfoodgoodmood #phillyevents #phillyfood #lancasterfarms #phillyfarms #nofarmsnofood #goodfarmsgoodfood #supportyourcommunity

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