All Forms Count!

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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