Potatoes
Potato Basics
Potatoes are loaded withvitamin C and potassium.
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- Choose clean, smooth, firm potatoes with no cuts, bruises, sprouts or green skin.
- Potatoes are available year round. For best quality, buy the amount you can use within a few weeks.
- Potatoes are also available frozen, canned and dehydrated.
For best results, match the type of potato with the suggested ways of cooking them.
Russet:bake, mash, roast
White:all ways
Last updated: Nov 06, 2020
Black-Eyed Peas
Black-Eyed Pea Basics
Black-eyed peas are filled with protein, fiber and minerals like potassium and iron.
Last updated: Nov 18, 2024
Garlic
Garlic Basics
Garlic adds flavor to food and contains compounds that promote good health.
Last updated: Mar 20, 2024
Peppers (Hot)
Hot Pepper Basics
Hot peppers are rich in vitamins and minerals for good health.
Last updated: Dec 15, 2023
Leek Basics
Leek Basics
Leeks provide antioxidants and nutrients for good health, including vitamins A, C and K.
Last updated: Nov 06, 2023
Turnips
Turnip Basics
Eat the roots and the leaves for vitamins A and C.
Last updated: Oct 17, 2023
Kale Basics
About Kale
Kale is rich in vitamins, minerals and fiber for a healthy body.
Last updated: Sep 15, 2023
Mushroom
Mushroom Basics
Mushrooms are a good source of B vitamins, which help the body produce energy from food.
Last updated: Sep 07, 2023
Eggplant
Eggplant Basics
Eggplant is a good source of fiber, which helps with digestion and may lower your risk for heart disease.
Last updated: Jun 21, 2023
Asparagus
Asparagus Basics
Asparagus is an excellent source of folate, a vitamin that helps make new cells and is important for a healthy pregnancy.
Last updated: May 26, 2023
Peas
Peas Basics
Peas contain many nutrients, including fiber and vitamins A and C.
Last updated: Feb 22, 2023
Celery
Celery Basics
Celery provides water and fiber, which are good for hydration and digestion.
Last updated: Sep 19, 2022
Respecting Indigenous Foods: Squash
Respecting Indigenous Foods: Squash
Squash is an excellent source of fiber and vitamins A and C.
Last updated: Apr 21, 2022
Spinach
Spinach Basics
Spinach is a good source of iron and potassium. It is also high in vitamins A, C, and K
Last updated: Mar 15, 2022
Freezing Vegetables
Freezing Vegetables
Freezing is a good way to store vegetables
Last updated: Dec 20, 2020
Radishes
Radish Basics
Radishes are a good source of vitamin C, potassium and folate.
Last updated: Jan 20, 2022
Cabbage
Cabbage Basics
Cabbage is an excellent source of vitamins C and K and a good source of fiber.
Last updated: Nov 12, 2021
Winter Squash
Winter Squash Basics
Winter squash is an excellent source of vitamin A and also provides many minerals.
Last updated: Nov 04, 2021
Tomatoes
Tomato Basics
Tomatoes have antioxidants for a healthy immune system
Last updated: Mar 03, 2020
Salad Greens
Salad Greens Basics
Salad greens are an excellent source of vitamin K, which helps stop bleeding.
Last updated: Mar 03, 2020
Onion
Onion Basics
Onions boost flavor and add antioxidants for cell and tissue health.
Last updated: Mar 03, 2020
Leafy Greens
Leafy Greens Basics
Leafy greens are low in calories and sodium, but high in other minerals, vitamins and fiber.
Last updated: Mar 03, 2020
Carrots
Carrot Basics
Carrots are high in vitamin A. You need vitamin A for good eyesight.
Last updated: Mar 03, 2020
Green Beans
Green Bean Basics
Green beans are a good source of vitamin K and vitamin C.
Last updated: May 31, 2021
Corn
Corn Basics
Corn is a good source of fiber that can help lower cholesterol and regulate blood sugar.
Last updated: Mar 03, 2020
Broccoli
Broccoli Basics
Broccoli is an excellent source of vitamins A, C and K.
Last updated: Feb 15, 2021
Cucumber
Cucumber Basics
Cucumbers are full of water, for good hydration and digestion.
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- The most common types of cucumbers can be found in grocery stores year round.
- Choose cucumbers that are firm and evenly colored. Avoid those with scars or soft spots.
- Cucumbers of different shapes, sizes and colors can be found in season at farmers' and specialty markets. In Oregon, this is usually July to October.
Cucumbers belong to the same plant family as squash and melons.
Last updated: Jan 12, 2021
Summer Squash
Summer Squash Basics
Summer squash are high in vitamin C, vitamin A, and fiber.
Last updated: Nov 06, 2020
Beets
Beet Basics
Beets are packed with nutrients, including fiber, iron, folate, potassium and antioxidants.
Last updated: Oct 22, 2020
Cauliflower
Cauliflower Basics
Cauliflower is high in vitamin C, which helps to heal wounds and fight infection.
Last updated: Nov 12, 2020
Pumpkin
Pumpkin Basics
Pumpkin is a very good source of vitamins A and C, potassium and fiber.
Last updated: Nov 02, 2020
Parsnip
Parsnip Basics
Parsnips are packed with fiber, folate and vitamins C and K.
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- Choose parsnips that are firm and dry with even color, from off-white to pale yellow.
- Choose small to medium parsnips (8 to 10 inches long) for the best flavor and texture.
- Large parsnips may have a thicker skin and woodier center but they are good cooked.
- Frozen parsnips may be found in the freezer section of some grocery stores.
Parsnips are related to carrots, celery, parsley and cilantro.
Last updated: Oct 31, 2020
Peppers (Bell)
Bell Pepper Basics
Bell peppers are an excellent source of vitamins C and B6.
Last updated: Oct 29, 2020
Sweet Potato
Sweet Potato Basics
Sweet potatoes are packed with vitamins, minerals, and fiber.
Last updated: Mar 03, 2020
Pizza
Pizza Basics
Go heavy on veggies and fruit for color and added health benefits.
Make It At Home
1. Crust
For an extra-quick crust: use French bread, tortillas, pita or flat bread, English muffins or pre-baked crusts.
For a dough crust:
Last updated: Mar 03, 2020
Brussels Sprouts
Brussels Sprouts Basics
Brussels sprouts are an excellent source of vitamin C that helps our bodies fight infection.
Last updated: Mar 03, 2020