Michigan School Gardening Guide

Michigan Department of Education
Michigan Team Nutrition
Grants Coordination and School Support
E-mail: MDE-SchoolNutrition@michigan.gov
December 2011
My Garden
School
Meals
Resource

ii
Introduction……………………………………………………………………….……………Page v
Section 1:
Selection……………………………………………………………………………….…....Page 1
A. Important First Steps Page 2
B. USDA MEMO – School Garden Q&A’s Page 3
C. How to Start a School Garden Page 5
D. Produce Options for School Gardens Page 8
E. Annual Cooking Herbs Page 11
F. Perennial Cooking Herbs Page 13
Section 2:
Storage, Preparation, and Culinary Techniques……..……………………….Page 16
A. Tips for Storing Fruits and Vegetables Page 17
B. Fresh Produce Safety for Schools Page 18
C. Fruit and Vegetable Summary Page 20
D. Basic Preparation and Cooking Techniques Page 21
E. Step-by-Step Preparation Tips for Each Vegetable Page 26
F. Ideas for Steaming Fruits and Vegetables Page 29
G. Tips for Enhancing Flavors Page 30
H. Flavor Enhancers Page 31
I. Seasoning Vegetables with Herbs and Spices Page 34
J. Freezing Vegetables Page 35
K. Using Dehydration to Preserve Fruits and Vegetables Page 39
Section 3:
Nutrition…………………………………………………..………………………………..Page 46
A. MyPyramid USDA Food Intake Patterns Page 47
B. Vitamin and Mineral Summary Page 50
C. Functions of “Shortfall” Nutrients Page 51
D. Summary of the Nutrient Contribution of Each Food Group Page 52
E. Food Sources of Potassium Page 55
F. Food Sources of Vitamin E Page 57
G. Food Sources of Iron Page 58
H. Non-Dairy Food Sources of Calcium Page 59
I. Dairy Sources of Calcium Page 60
J. Food Sources of Vitamin A Page 61
K. Food Sources of Magnesium Page 62
L. Food Sources of Dietary Fiber Page 64
M. Food Sources of Vitamin C Page 66

iii
Section 4:
Recipes..…………………………………………………..………………………………..Page 67
A. Seasonal Fruits and Vegetables Page 68
B. USDA Recipes for Schools Page 69
C. Farm to School Cookbook Page 70
D. Center for Disease Control Recipe Lookup Page 71
E. Minnesota Farm to School Toolkit for Food Service Page 72
F. VT FEED's Guide for Using Local Foods in Schools Page 73
G. New Hampshire Fruit and Veggie Quantity Recipe Cookbook Page 74
H. School Garden Salad with Chickpeas Page 75
I. Garden Vegetable Rice Salad Page 76
J. Garden Tomato Pasta Page 78
K. Broccoli and Herb Frittata Page 79
L. Oven Roasted Potato and Kale Gratin Page 80
M. !NOT! Fried Rice Page 81

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ACKNOWLEDGEMENTS
SINCERE APPRECIATION FOR CRITICAL FEEDBACK
Kathy Gutowski, Manistee Area Public Schools
Katie McConkie, Lamphere Schools
JoAnn Pagano, Taylor School District
Deborah Grischke, United Dairy Industry of Michigan
Norm Lownds, 4-H Children’s Garden, Michigan 4-H Children’s Garden
Becky Henne, Michigan State University Extension
Lisa Myers, Michigan State University Extension
Colleen Matts, Michigan State University
Adam Montri, Michigan State University
Whitney Vance, Michigan Department of Education
Stacy Sheldon, Michigan Department of Education
This project has been funded at least in part with Federal funds from the U.S.
Department of Agriculture. The contents of this publication do not necessarily reflect
the view or policies of the U.S. Department of Agriculture, nor does mention of trade
names, commercial products, or organizations imply endorsement by the U.S.
Government.
In accordance with Federal law and U.S. Department of Agriculture policy, this
institution is prohibited from discriminating on the basis of race, color, national
origin, sex, age, or disability.
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights,
Room 326-W, Whitten Building, 1400 Independence Avenue, S.W., Washington DC
20250-9410 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity
provider and employer.
State Board of Education
Kathleen N. Straus, President
John C. Austin, Vice President
Carolyn L. Curtin, Secretary
Marianne Yared McGuire, Treasurer
Nancy Danhof, NASBE Delegate
Elizabeth W. Bauer
Reginald M. Turner
Casandra E. Ulbrich
Ex-Officio
Jennifer M. Granholm, Governor
Michael P. Flanagan,
Superintendent of Public Education

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Introduction
This MyGarden School Meals Resource was developed to be a supplement to the
MyGarden Nutrition Education Toolkit. The MyGarden Toolkit contains K-12 lessons
that are written with content expectations, nutrition education, Dietary Guidelines
and USDA Core Messages integrated into math, science, social studies and English
Language Arts. The MyGarden Toolkit has 60 lessons tied to school gardens. As
food service professionals, it is important for you to be involved in the nutrition
education program at your school. A school garden can be a link to nutrition
education and produce grown in the garden can be utilized in recipes for nutrition
education and teach students how consumption of produce from the school garden
can lead to healthier students.
The MyGarden School Meals Resource is designed to teach school nutrition
professionals how to link their school meal program with the school garden. The
Module was developed using existing resources. Each resource is cited to allow the
reader to explore the subject matter further. It contains four sections.
 Section One: provides information on how to start a school garden. It also
gives guidance as to where fruits, vegetables, and herbs can be grown. It
also has an extensive listing of annual and perennial herbs, detailing what
foods and recipes they complement.
 Section Two: provides resources on storage, preparation, and culinary
techniques used to utilize produce grown in the school garden. It also
provides information on how to freeze or dehydrate produce should a surplus
occur.
 Section Three: provides information on how incorporation of fresh produce
can provide important nutrients to students.
 Section Four: provides recipes utilizing produce that can be easily grown in
the school garden. Recipes come from United States Department of
Agriculture Recipes for Schools and the Massachusetts Farm to School
Cookbook. Other recipes are also included.

1
Section 1: Selection
Contents
A. Important First Steps
B. USDA - Memo
C. How to Start a School Garden
D. Produce Options for School Gardens
E. Annual Cooking Herbs
F. Perennial Cooking Herbs

2
Section 1: Selection
______________________
A. Important First Steps
Important First Steps
Prior to linking the school garden with the school meals by using produce
grown in the garden, it is important to check with your local health
department to ensure it is allowable and/or appropriate food safety practices
are followed in the school garden in school meals.
Contact your local health department:
http://www.malph.org/page.cfm/18/

3
______________________________________
B. USDA MEMO – School Garden Q&A’s

5
__________________________________
C. How to Start a School Garden
How to Start a School Garden
School gardens are effective learning tools that create opportunities
for our children to discover fresh food, make healthier food choices
and become better nourished. Gardens also offer dynamic, beautiful
settings in which to integrate every discipline, including science,
math, reading, environmental studies, nutrition and health. There
are many types of plants that can be grown in a garden including
those that produce edible fruits and vegetables. The following tips
will help you get started with your own project.
....................................................................................................................
Organize a Garden Committee and Support Base
Include administration, teachers, parents, grounds supervisor, and students
in the planning process.
Get permission before planning to plant a garden on school property.
Define specific talents and expertise of each member of the committee and
support group. List specific needs/wants and have individuals commit to
those areas.
Establish a projects list, realistic timeline for completion of tasks, and specific
objectives for students in the garden. Visit successful school gardens to get
ideas and ask questions.
Enlist the expertise of your county’s Cooperative Extension Service or a
Master Gardner Program.
....................................................................................................................
Select a Garden Site
A good site is easily accessible, receives direct sunlight for 6 to 7 hours daily,
is clear of trees and roots, and has good water drainage.
Check for proximity of water source.
Call local utilities and school district for existence and location of
underground utilities.
....................................................................................................................

6
Design your Garden
Start small to develop a general feel for the garden. Things to consider
include: individual class beds, theme gardens, a tool shed, a green house,
and fencing.
Sketch out a plan for the entire area including: beds for annual crops of
vegetables and flowers; theme gardens for butterfly and larval plants;
medicinal and culinary herbs; teas; edible flowers; an orchard area;
permanent areas to include native plants and berry patches (habitats for
birds, insects, snakes and frogs).
Be sure to include composting and worm bins, a tool shed, benches and a
shaded outdoor classroom. If necessary, divide the project into phases as
funds and energy permit.
Make sure paths are wheelchair accessible – 36” wide.
....................................................................................................................
Determine Cost of Labor and Materials
Organic planting mix for raised planters. Multiply bed length times width
times depth in feet, and divide by 27 to get number of cubic yards of soil
needed.
Soil amendments for in-ground planting. Add 4 to 6 inches of compost to
well-dug soil and mix with existing soil.
Hardware cloth (1/4 inch wire mesh) to line raised beds where moles are a
problem.
Wood chips or other materials for garden paths. Most tree companies are
glad to donate chips.
Irrigation components and controllers. You can use simple, non-electrical
timers, or battery operated controllers, costing $20-$30 and $40-$50
respectively.
Seeds and plants.
Suggested tool list (minimum): small trowels – 1 per student; several
watering cans; 3–4 shovels; 3-4 turning forks; wheelbarrow; small buckets;
1-2 hoes; 1-2 rakes; plant labels are good art projects; hoses and gentle
spray nozzles.
...................................................................................................................
Fundraising
Determine start-up and maintenance costs, and what funds are immediately
available. Is there a system established with the school regarding
accounting?
Determine who will keep track of the budget.

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Make a list of needed items and a list of possible local resources – PTA,
parents, community businesses, and local vendors.
Obtain a list of grant proposals; determine who will research, write and
facilitate the grant.
....................................................................................................................
Garden
Schedule and publicize community work days, with
rain dates if necessary; follow up with a phone
tree.
Have students make posters to put around school
with work dates.
For building projects, identify an experienced carpenter or builder in the
group to organize workers.
Identify those with plumbing, electrical and irrigation knowledge and skills.
Ask volunteers to bring needed tools including saws, hammers, post hole
diggers, wheelbarrows, shovels, spades, pickaxes, digging bars, and spading
forks (depending on tasks being done).
Remove any unwanted current vegetation from the garden site. Move native
plants or current landscaping to another appropriate site on school grounds.
DO NOT USE HERBICIDES of any kind to kill weeds. They are toxic not only
to weeds, but also to our watersheds and our children!
If mole/vole control is needed, install ¼” hardware cloth 12 inches deep for
in-ground planting or use raised planters with ¼” hardware cloth on bottom.
If planting directly in the ground, turn over soil to depth of 18”, adding 4” to
6” of soil amendments as needed (based on soil type). If constructing raised
planters, fill with organic planting mix.
Install drip irrigation system and controller. Spread wood chips or other
material on garden paths.
Build fence and gate; install sign.
Contact your local Cooperative Extension agency for advice on appropriate
plants, planting schedules, seeds and seedling sources.
Have students start planting. Make sure that the students are involved in
each step of the process whenever possible!
MOST IMPORTANT – Have Fun!
_______________________________________________
Adapted from:
How to start a School Garden, Environmental Education Council of Marin, Marin
Food Systems Project: Action Guide for Starting a Food Systems Project at
Your School

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___________________________________
D. Produce Options for School Gardens
Produce Options for School Gardens
Herbs and Spices
Containers
(Indoor)
Green
House
Hoop
House
Raised
Bed
Garden
Plot
Warm or
Cold Season*
Annual:
Basil X X X X X Warm
Chervil X X X X X Warm
Cilantro X X X X X Warm
Dill X X X X X Warm
Marjoram X X X X X Warm
Parsley X X X X X Warm
Savory (Summer) X X X X X Warm
Perennial:
Bay Laurel X X X X X Warm
Chives X X X X X Warm
Fennel X X X X X Warm
Lemongrass X X X X X Warm
Lovage X X X X X Warm
Mint X X X X X Warm
Oregano X X X X X Warm
Rosemary X X X X X Warm
Sage X X X X X Warm
Savory (Winter) X X X X X Warm
Tarragon X X X X X Warm
Thyme X X X X X Warm
Vegetables
Arugula X X X X Cold
Asian Greens X X X X Cold
Beans (green or
wax)
X X X X Warm
Beets X X X X Warm
Broccoli X X X X Warm
Cabbage X X X X Warm
Carrots X X X X Warm
Cauliflower X X X X Warm
Collard Greens X X X X Cold
Corn X X X X Warm
Cucumbers X X X Warm
Edamame X X X X Warm
Eggplant X X X Warm

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Greens (beet,
collard, mustard,
turnip)
X X X X Cold
Kale X X X X Cold
Lettuce, Iceburg X X X X Warm
Leeks X X X X Warm
Onions X X X X Warm
Parsnips X X X X Warm
Peas X X X X Warm
Peppers (sweet,
varieties)
X X X X Warm
Peppers (hot,
varieties)
X X X X Warm
Potatoes, white or
sweet
X X X X Warm
Pumpkins X X X Warm
Radishes X X X X X Warm
Rutabaga X X X X Warm
Salad Greens
(mesclun, baby
greens, etc.)
X X X X X Cold
Scallions (green
onions)
X X X X X Warm
Spinach X X X X X Cold
Squash, Summer X X X X Warm
Squash, Winter X X X X Warm
Tomatoes X X X X X Warm
Fruit
Apple X Warm
Blueberries X X X X X Warm
Cherries X Warm
Grapes X Warm
Melons, Variety X X X Warm
Peaches X Warm
Pear X Warm
Plum X Warm
Raspberries X X X Warm
Rhubarb X X Cold
Strawberries X X X X Warm

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1. Some varieties of vegetables such as summer squashes, tomatoes and even
cabbage, come in varieties that are especially selected for container gardens
(smaller and compact) and would be worth their selection for potted plants.
2. Some crops have shallow roots (especially perennials) and need to be watered
frequently. Extra monitoring may be the best approach, such as blueberries,
since they have shallow roots and are a perennial.
3. Pots that are outside (vs. hoop/greenhouse) should be either weighted down
with rocks or nestled with each other to reduce the risk of blowing over and
breaking in windy times.
4. Even in pots, trellises are a good way to expand growing space and keep fruit off
the ground. This reduces disease, promotes even ripening, and reduces the
disease known as stepinapon (being stepped on).
5. No matter what type of garden you have (from pots to greenhouse), it’s good to
have good quality soil (one that includes compost or rotted leaves - aka organic
matter) to help keep the moisture even. This is especially important in pots, as
they have limited soil, and greenhouse plants, since it can warm up very quickly
in a greenhouse and dry out the plants.
6. Note that lemongrass and basil are extra sensitive to cold temps.
*Warm season items can only be grown indoors or during frost-free months. Cold
season items can be grown in indoor containers, greenhouses or hoop houses most
of the year.

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__________________________
E. Annual Cooking Herbs
Annual Cooking Herbs
Basil (Ocimum basilicum)
Sweet basil is one of the most popular herbs used in cooking and grows easily
from seed sown directly in the garden after all danger of frost
has passed.
Sweet basil reaches about 18 inches in height. However, there
are many basil cultivars and some reach up to three feet tall!
Typical spacing for basil plants is 12 inches between plants, and
2 to three feet between rows.
Pinching basil stems promotes bushy, compact growth. Quick to harvest,
leaves can be cut as early as 6 weeks following planting. Cut basil, leaving 4 to
6 leaves above ground. Remove flower spikes before bloom to ensure good
leaf production and full flavor.
Chervil (Anthriscus cerefolium)
Except for its lighter green leaves, chervil closely resembles parsley and is
used in much the same way.
Like many other annual herbs, chervil seed can be sown directly into the
garden when all danger of frost is past. Chervil grows up to 24 inches tall.
Small seedlings should be thinned to three to 4 inches apart.
Harvest chervil leaves just before flowers blossom. To keep foliage dense,
remove flowers before they bloom.
Cilantro (Coriandrum sativum)
Cilantro is widely used in both Latin and Southeast Asian dishes but is not to
be confused with Vietnamese coriander (Polygonum odoratum) which is a
perennial. Still as well as using the greens, cilantro seed can be ground and
then is known as the spice, coriander.
Cilantro goes to seed quickly when temperatures rise. Sow seeds directly into
the garden at 2-week intervals to keep a fresh supply of cilantro. Plants grow
to about 2-feet tall, but leaves can be harvested when the plant reaches about
6 inches in height. Thin seedlings to 7 to 10-inches apart.

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Dill (Anethum graveolens)
Probably the most popular use of this fragrant herb is in dill pickles. However,
the slender shoots also make a tasty addition to salads, vegetables, and main
dishes like fish.
Sow seed into the garden when all danger of frost has passed in spring. Dill
grows about 2 to 3 feet high and quickly goes to seed in the summer heat.
Pick stems just as flowers bloom.
Dill is a prolific reseeder. Seeds can be used either dried or fresh. Swallowtail
butterfly larva (large green caterpillars) feed on dill, so it’s best to plant more
than you believe you’ll use!
Marjoram (Origanum majorana)
When looking for sweet marjoram, you may find it classed as Majorana
hortensis and Majorana majorana as well as Origanum majorana.
This petite annual reaches only 12-inches in height. Although often substituted
for oregano, a pleasing fragrance and velvety gray foliage make sweet
marjoram a popular favorite as an ornamental herb as well as a culinary herb.
Sow seeds outdoors in early spring when soil temperatures reach about 60°F.
Sweet marjoram is also a naturally sweet addition to and indoor herb garden.
Parsley (Petroselinum crispum)
Parsley is actually a biennial, but you’ll have the best luck growing it if you
treat it as an annual and plant it every spring.
Although it is aggravatingly slow at germinating, the best way to propagate
parsley is through seed. For best results start seeds indoors 6 to 8 weeks
before you expect the last frost.
Since it reaches only a foot tall, parsley is also and excellent plant for your
indoor herb garden.
(Summer) Savory (Satureja hortensis)
Savory comes in both perennial and the annual summer savory. Summer
savory grows up to 18 inches tall. Foliage is green with a bronze tone and a
peppery flavor that makes a “spicy” herbal addition to cooking.
Sow summer savory seed into your spring herb garden. Because of its petite
size, summer savory is also a candidate for indoor culinary herb gardens.
Adapted from:
http://www.docstoc.com/docs/18995660/How-to-grow-cooking-herbs

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____________________________
F. Perennial Cooking Herbs
Perennial Cooking Herbs
Bay Laurel (Laurus nobilis)
Bay laurel is a small evergreen tree and the source of the bay leaf. Frequently
not hardy as a young plant, bay laurel is an excellent choice for container
growing. They require an annual pruning to keep them from reaching their
standard 40-foot height. However, generally the size of the pot
controls the size of the tree. When planted in a 1-foot diameter
pot, the bay laurels generally reach only about five feet in height.
With only regular watering, bi-monthly fertilization, and annual
top dressing of compost or nutrient rich soil, the bay laurel will
thrive in the same container for up to 6 years.
Move pots indoors in winter in a cool area where they receive indirect light.
Bay laurels are normally available in autumn or mid-spring from nurseries and
garden centers.
Chives (Allium schoenoprasum)
Native to the Orient, chives betray their flavor with a distinctive yet subtle
onion-like fragrance.
Propagated easily by seed or division, chives grow in grassy
clumps from 10 to 18 inches tall and are prolific at self-seeding
when allowed to go to seed. Harvest chive leaves at about 2
inches from the ground. As with many other herbs, its best to
harvest chives before they go to bloom.
Garlic chives (Allium tuberosum) have a garlic scent and flavor. Their leaves
are flatter and longer than those of Allium schoenoprasum. After harvest,
preserve either type of chives by either drying or freezing.
Fennel (Foeniculum officinalis)
Fennel is a perennial herb that looks like dill, but has a very
distinctive licorice scent and flavor.
Fennel is best grown in a patio pot place in full sun. The herb
grows up to 4 feet tall and self-seeds to the point of being quite invasive.
Use young fennel leaves with fish, Italian dishes. Seeds are used in many
sauces and also to flavor sausage.
Like, dill, fennel also attracts swallowtail butterflies.

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Lemongrass (Cymbopogon citratus)
Lemon grass is an aromatic tropical grass that provides the subtle taste and
smell of lemon with a bright edge of ginger.
Lemon grass grows in cascading clumps that can reach up to 6-feet high and
3-feet in diameter. It’s usually propagated by bulb planting or division of a
mature clump.
The sharp blades are ready for harvest when they are about ¼ to ½ inch in
diameter.
Mint (Mentha)
Many a gardener has fallen in love with the fragrances of fresh mint cultivars,
only to find that in a season or two, their garden is overrun with the stuff!
Spearmint (Mentha spicata) and peppermint (Mentha x piperita) are the two
most popular mints to grow. Almost all mints are hardy perennials, vigorous
growers, and diligent reseeders. Although their fragrance is absolutely
wonderful, mint really does need its own little corner of the world. One way to
keep mint in check is to regularly harvest leaves before it has a chance to
blossom.
Propagate mint by division and plant transplants in sunken clay pots to keep
them from spreading out of bounds!
Oregano (Origanum vulgare)
‘
Oregano, although known as wild marjoram, has coarser leaves
and a fragrance more similar to thyme than sweet marjoram.
Plants grow to 2 feet in height and adapt well to containers. Although oregano
is a perennial, beds need to be replanted every 3 to 4 years when stems
become woody. Propagate oregano either by seed or by division.
Unlike most cooking herbs, oregano leaves are their most flavorful after they
have been dried.
Rosemary (Rosmarinus officinalis)
The quickest way to grow rosemary is from small plants purchased at your
favorite nursery. Although rosemary seed can be sown directly into the
garden, seed is slow to germinate and beginning growth is slow as well.
Because rosemary is hardy in only warmer climates (zones 8-10), most
gardeners prefer to grow it in outdoor pots and bring it indoors during the cold
season. However, before bringing rosemary indoors, do remember to acclimate
it in a “reverse” hardening off. Bring it in for short times and set it back out
again, increasing the indoor length of time slowly for a couple of weeks. Over-
winter put your rosemary in a cool area of your home.
A mature rosemary plant can reach from 4 to 6-feet tall and be nearly as wide.

15
Sage (Salvia officinalis)
The distinctive scent and flavor of sage almost spells stuffing to your senses!
Sage is a popular cooking herb widely used in poultry stuffing and as a flavor
for soups and stews.
Depending on cultivar, mature sage reaches from 2 to 4 feet in height. Colorful
foliage that ranges from gray green to deep purple, makes sage an attractive
addition to an herb garden as well as a flavorful one to your recipes.
(Winter) Savory (Satureja montana)
Although winter savory isn’t as “sweet” as summer savory, it is still a favorite
herb for seasoning meat dishes. Also different from its annual relative, winter
savory is a woody perennial that reaches from 1 to 2 feet-tall.
Winter savory is most often propagated from cutting, although it also grows
from seed. Nearly an evergreen, winter savory leaves can be harvested at
almost any time, but best retain their pungent flavor when dried and stored for
winter use.
Tarragon
Tarragon is an International favorite. French tarragon (Artemisia dracunculus)
Russian tarragon (Artemisia dracunculoides), and Mexican tarragon (Tagetes
lucida) are used for seasoning vinegars, butters, rice, vegetables, and nearly
all types of meat.
French tarragon is a woody perennial that reaches 2 feet high and is
propagated from stem cuttings or division. Of the three varieties of tarragon,
French tarragon is the most popular.
Russian tarragon is also a perennial but is distinguished by coarser growth and
a more bitter taste than French Tarragon.
Mexican tarragon is actually the mint marigold. Because it is heat and drought
resistant, it is often grown in warm climates as a substitute for French or
Russian cultivars.
Thyme (Thymus vulgaris)
The woody growth of this low growing perennial adds to it charm. Thyme’s
wiry stems generally reach no more than 10 inches high. Both the gray-green
leaves and lilac tinted flowers are very aromatic, but for cooking, it’s best to
cut stems when the first flowers begin to bloom.
Thyme is propagated by cuttings, division, and direct seeding. Thyme is at
home as a bed edging or an addition to a rock garden and is comfortable in an
indoor garden as well.
Adapted from:
http://www.docstoc.com/docs/18995660/How-to-grow-cooking-herbs

16
Section 2: Storage, Preparation, and Culinary Techniques
Contents
A. Tips for Storing Fruits and Vegetables
B. Fresh Produce Safety for Schools
C. Fruit and Vegetable Summary
D. Basic Preparation and Cooking Techniques for Fruits, Vegetables, and Salads
E. Step-by-Step Preparation Tips for Each Vegetable
F. Steaming Fruits and Vegetables
G. Tips for Enhancing Flavors
H. Flavor Enhancers
I. Seasoning Vegetables with Herbs and Spices
J. Freezing Vegetables
K. Using Dehydration to Preserve Fruits and Vegetables

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Section 2: Storage, Preparation, and Culinary Techniques
_____________________________________
A. Tips for Storing Fruits and Vegetables
Tips for Storing Fruits and Vegetables
1. Refrigerate ripe fruits and vegetables with exceptions of potatoes, bananas, and
dry onions.
2. Store produce at a temperature of 40°F to 45°F.
3. Store produce that tends to lose moisture rapidly, such as lettuces and greens in
containers to help minimize moisture loss.
4. Wrap fresh herbs in damp paper or plastic bags to help reduce wilting and store at
36°F to 45°F.
5. Cover leafy herbs, such as basil, watercress, and parsley with plastic wrap; place
in a jar of water; and store in the cooler.
6. Most produce should not be peeled, washed, or trimmed until just before it is
used. Leafy tops of vegetables such as carrots or beets are exceptions and should
be removed and discarded. You need to leave 1 inch of the leafy top on the
produce.
7. Some fruits such as bananas, avocados, apples, and melons absorb odors and
should be stored separately from other fruits and vegetables to prevent odors
from permeating other foods. Containers should be aired regularly.
8. Some fruits and vegetables, such as onions, garlic, lemons, and melons give off
odors that permeate other foods.
9. Refrigerate melons immediately after they have been cut.
10.Store dried fruits in air-tight containers to maintain their flavor. Even though they
may seem completely dry, they still have about 30% moisture.
Adapted from:
National Food Service Management Institute Healthy Cuisine for Kids Participant’s Manual
http://www.nfsmi.org/documentlibraryfiles/PDF/20080213030405.pdf
Source: Adapted Culinary Institute of America. (2000). Fruits and Vegetables, Grains and
Legumes. Techniques of Healthy Cooking. New York. John Wiley & Sons.

18
_____________________________________
B. Fresh Produce Safety for Schools
Fresh Produce Safety for Schools
Fruits and vegetables are an important part of a healthy diet, and introducing children to
them in schools may help to improve their present and future health. It’s important to
handle fresh produce safely to reduce the risks of foodborne illness. The following tips
will help minimize the chance of cross-contamination of produce in your programs.
These tips are part of the farm to fork continuum.
...........................................................................................................................
Receiving
Check produce for freshness by randomly examining the entire contents of a box
rather than just the items on the top. If a product does not meet your standards of
freshness, refuse to accept it.
Accept only produce that is not bruised or damaged.
When selecting fresh-cut produce—such as apple slices or bagged mixed salad
greens—choose or accept only those items that have been kept cool. Use a food
thermometer to ensure the temperature is 41ºF or lower upon delivery.
Clean Produce
Wash all fresh fruits and vegetables thoroughly with cold running water—never in
standing water—before serving.
Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
Produce labeled as pre-washed can be used without further washing.
Clean Equipment and Hands
Wash, rinse, sanitize, and air dry all food-contact surfaces, equipment, and utensils
including cutting boards, knives, countertops, and sinks
before and after use.
Wash hands thoroughly for at least 20 seconds with soap and
warm running water before and after handling fresh produce.
Storage
Separate fresh produce from other refrigerated foods in refrigeration units. Cover and
store washed cut produce above unwashed, uncut fresh produce. Store all produce
off the floor.
Mark each item with the date it was received and practice First-In, First-Out
inventory management methods.
Discard wilted or discolored product immediately.
Always store cut fruits and vegetables in the refrigerator. Refrigerate cut melons
immediately.

19
...........................................................................................................................
OTHER RESOURCES
Fruits & Vegetables Galore is a tool for school foodservice professionals packed
with tips on planning, purchasing, protecting, preparing, presenting, and promoting
fruits and vegetables: http://www.fns.usda.gov/TN/Resources/fv_galore.html
Fresh Fruit and Vegetable Program Handbook:
http://www.fns.usda.gov/cnd/FFVP/Resources/FFVPhandbookFINAL.pdf
FDA’s Safe Handling of Raw Produce and Fresh-Squeezed Fruit and
Vegetable Juices: http://www.cfsan.fda.gov/~dms/prodsafe.html
For more information: http://www.commodityfood.usda.gov
...........................................................................................................................
__________________________________________________________________________
Adapted from:
USDA, Food and Nutrition Service, Food Distribution Division and the Food Safety Unit
http://opi.mt.gov/pdf/schoolfood/FDCP/09OctSchoolNewsVol14.pdf (page 5)

20
_____________________________
C. Fruit and Vegetable Summary
Fruit and Vegetable Summary
Proper selection, purchasing, handling, and preparation of vegetables will enhance the
taste, presentation, and nutritional value of vegetables.
Nutrition
Vegetable Potatoes Fruits
Fruits and vegetables offer a wide variety of nutrients and are
generally high in carbohydrates and fiber, low in protein, good
source of vitamins and minerals, especially vitamins A and C.
Characteristics
Fresh
Frozen
Dried
Freeze-dried
Culinary
Techniques
Purchase freshest and finest quality raw product
Cut only when ready to use
Cook as quickly as possible
Cook as close to service as possible
Cook small batches at a time
Cook until tender
Flavor
Enhancement
Herbs
Spices
Onions
Garlic
Fruit juices
Fruit purees
Presentation
Prepare in small
batches.
They cannot be
held long.
Serve whole,
diced or mashed.
If cut too far in advance,
fruits may turn dark.
Preserve color with citrus
juices.
Changes that occur during cooking:
Flavor changes
Effects of overcooking
Texture
Color loss
Water Content
Texture-mushy
Color Intensifies
Vitamin loss
Adapted from:

21
______________________________________________________________________
D. Basic Preparation and Cooking Techniques for Fruits, Vegetables, and Salads
Basic Preparation and Cooking Techniques for Fruits
1. Use fresh fruits at their peak of ripeness.
Most fruits have the highest vitamin content when they are at their peak of
ripeness. They taste the best when they are ripe.
Heat and light can destroy nutrient content.
Fruits that are not ripe enough are generally tart when they should be sweet,
and crunchy when they should be soft.
2. Wash fresh fruits in cool water before they are peeled or stemmed.
Fruits can lose nutrients if they are bruised or cut and then put in water.
Berries are a good example.
Wash strawberries before they are hulled. The skin may not be clean so
washing before processing removes the dirt and pesticides.
Wash apples in cold water. Apples are covered with an edible wax that is not
removed during washing.
Fruits served with the skin left on should be washed carefully. This includes
oranges and melons.
3. Cut fresh fruit in the largest pieces that are acceptable for serving,
considering the age of student.
When fruit is cut in many smaller pieces more total surface area of the fruit is
exposed and more vitamin C is lost.
Avoid crushing fruits since this injures the fruit cells and causes more vitamin
C loss.
4. Prepare fruit dishes so that they have an appealing appearance.
Follow the recipe or directions for preparing fruit to maintain the correct color
and shape of fruit pieces.

22
Some fruits, like peaches, bananas, apples, and avocados, turn brown when
they are exposed to air. This is called surface oxidation.
An acid like lemon juice, lime juice, pineapple juice, or orange juice retards
oxidizing because these juices are good sources of the antioxidant vitamin C.
A commercial product that contains vitamin C can also be used to prevent
browning. Look for the chemical name of vitamin C (ascorbic acid) on the
product label. Other acids in fruit juices may also be used.
5. Prepare fruit dishes so that they have appropriate texture. Most fruits
have a texture that is unique for that fruit. When fruit doesn’t have that
texture, it is unacceptable for use.
Mushy apples or green bananas are not appealing and should not be served.
Kiwi fruit should be soft while a fresh apple should be crisp. Cooked apples
used for fruit cobbler should be soft but not mushy.
Raisins should be chewy.
Follow the recipe or directions for exact cooking times to get the right
texture. As a general rule, fruits should be cooked for a short time only.
6. Store bananas and avocados at room temperature.
Bananas and avocados should not be refrigerated since it
stops their ripening. Once they are ripe, they can be refrigerated
for a short time if they are not to be served immediately.
After bananas have been refrigerated, the skin darkens and
they are unacceptable for use as a whole fruit. The bananas may be peeled and
used in fruit salad or in a baked product.
7. Use frozen fruits at the peak of freshness.
Thaw frozen fruits in the refrigerator.
Some frozen fruits can be served even though they contain ice crystals. It is
desirable to add frozen peaches, strawberries and other berries to a fruit
mixture before they are completely thawed. They can be placed as a choice on a
salad or fruit bar. As they thaw, they become mushy.
................................................................................................................

23
Basic Preparation and Cooking Techniques for Vegetables
1. Schedule cooking of fresh and frozen vegetables for “just-in-time” service.
Cook vegetables in small batches to prevent them from being broken or
overcooked.
2. Loosely packed frozen vegetables, such as whole kernel corn can be cooked
without thawing. Solid-pack frozen vegetables such as spinach should be thawed
long enough to break apart easily and then cooked. Broccoli spars will cook
more uniformly if they are partially thawed.
3. Wash fresh vegetables before cooking. Trim, pare, or cut
as desired. Discard discolored parts, or tough ends of
stems, as needed.
4. Cook vegetables only until crisp-tender. Vegetables continue to cook
when held on a hot steam table or in a holding cabinet. Vegetables will
be overcooked if held too long.
5. Heat canned vegetables only to serving temperature. Serve soon after heating.
Canned vegetables will be overcooked when held too long.
....................................................................................................................
Basic Preparation and Cooking Techniques for Salads
Prepare salads using good quality vegetables and fruits that contrast in color,
flavor, texture, and shape.
Color
o Use contrasting colors of food items when making salads. For example,
rather than filling a pear half with cottage cheese, fill the pear half
with carrot raisin salad or cheddar cheeses.
o Use colorful foods in combination with those of little or no color or use
garnishes to brighten food. For example, add a slice of cucumber, a
tomato wedge, or a piece of brightly colored fruit, a sprig of parsley, or
a dash of paprika.
Flavor
o Balance flavors in salad combinations.
o Combine mild with strong flavors, salty with bland, or tart with sweet:
for example, tomatoes and lettuce.
Texture
o Includes soft with crisp foods, fibrous with smooth foods, tender with
chewy foods, and juicy with crunchy foods. For example, celery sticks
stuffed with peanut butter.

24
Shape
o Use a pleasing combination of different sizes and shapes of foods
within a salad combination, such as cubes, julienne strips, slices,
shredded bits, and wedges.
Select vegetable combinations that combine texture, flavor, shape, and color and
also add nutritive value.
Combine lettuce and spinach.
Serve celery, carrots, and zucchini sticks with vegetable dip.
Toss cut-up celery, tomatoes, green peppers, and cauliflower with vinaigrette
dressing.
Dress up cole slaw and enhance nutritive value by adding shredded red
cabbage, carrots, or green peppers.
Arrange tomato, cucumber, and onion slices on salad greens. Pour tart
dressing over vegetables.
Quarter tomatoes leaving bottom intact fill middle of quartered tomatoes
with cole slaw, meat, or cheese filling.
Note: Rinse salad greens gently in cold water. Separate leaves in order to rinse
them thoroughly. Drain well. Place salad greens in a clean covered container and
chill in the refrigerator.
Consider color, texture, flavor, and shape when preparing
fruit salad combinations. Use fresh fruits, unsweetened
frozen fruits, or fruits canned in juice or light syrup for
fruit cups.
Drain and mix fruit for salads.
Garnish fruits with low-fat yogurt.
Serve chilled mixed fruit, orange sections, and sliced bananas sprinkled with
lemon juice and flaked coconut.
Add peach slices to Waldorf salad.
Combine orange sections, pineapple chunks, sliced bananas, and diced
apples. Garnish with slivered almonds, peanuts, walnuts, or pecans.
Note: To keep apples, peaches, or bananas from darkening, dip them in citrus or
pineapple juice, or in a solution of citrus juice and water.
....................................................................................................................

25
Basic Preparation and Cooking Techniques for Desserts
Offer an interesting variety of nutritious fruit desserts. Sugary sweet cakes, cream
pies, cookies and candy contain lots of sugar and not much else.
Consider serving:
Fruit in season and the best quality available.
Fruit, whether fresh, poached, marinated, or stewed with an appropriate
sauce.
Fresh fruit tarts.
o Vary the fruit and type of dough for greater interest.
o Fruit tarts served warm are commonly made with firmer textured fruits
such as apples, pears, plums, apricots, and peaches, whereas, fruit
tarts served cold are frequently made with the softer textured fruits
such as bananas, kiwis, strawberries, grapes, and raspberries.
o Use whole grain flour for dough to provide greater nutrition, also.
o Canned and frozen fruits are used to produce fruit pies. Remember to
rely on the natural flavor and sweetness of the fruit rather than the
addition of lots of extra sugar. Canned and frozen fruits packed in
heavy syrup will not need extra sugar.
....................................................................................................................
Adapted from:

26
___________________________________________
E. Step-by-Step Preparation Tips for Each Vegetable
Step-by-Step Preparation Tips for Each Vegetable
Tips for vegetable preparation are also at the bottom of each recipe.
Basil: Wash and dry leaves. To prevent browning, chop right before adding to dish.
Broccoli: For florets, remove crowns from stems and cut into florets. (OR, use this quick
technique from Donna Miner, Chicopee High School Kitchen Manager: Hold broccoli
bunch securely by stems, off the cutting board. Cutting away from you, holding the knife
diagonally, use a chopping motion to remove the florets.) To use stems, remove bottom
1-2 inches and discard. Peel with a sharp knife or vegetable peeler. Slice thinly. Cooking
time: Cook broccoli until it turns bright green and is tender but firm, as it will continue
to cook and become darker, mushy and unappetizing if not removed promptly.
Butternut Squash: Serve peeled butternut squash, halved or cubed.
Cabbage: To prepare cabbage for cooking, first remove the outer layer with your hands.
Cut in half lengthwise through the root. Remove the core by slicing in on either side and
pulling it out. To shred, lay flat end down, and slice thinly OR use food processor OR
coarse end of cheese grater.
Carrots: To purchase, sliced carrots and carrot sticks are sometimes avail-able from
farm vendors (could grow your own). To dice, slice across sticks. To dice whole carrot,
peel and cut in half lengthwise. Lay flat end down, cut into 2-4 long strips (the number
of strips depends on carrot size or dice size required), then slice across strips. Sliced
carrots also look attractive sliced across on the diagonal.
Cauliflower: For florets, with the base down, cut in half through the core. Hold one half
up, bend the core towards you to remove (or remove with knife). Repeat with second
half. Break florets off by hand. (They can be cut with a knife, but this result in some
cauliflower crumbles.)
Cilantro: For chopped cilantro, wash and dry before chopping. Using a large knife, hold
the bunch as closely together as possible, then slice across from leaves to stem, using
both. To chop finely, keep the point end down and rotate the knife as you chop. OR chop
by quickly raising and lowering the knife onto the cilantro. If using a food processor, DO
NOT over chop. Wrap in towel to keep dry.
Celery: To dice, if using whole bunch, leave bunch intact. Slice each rib twice
lengthwise. (Slice from 1-2 inches above root end to end of bunch. This will hold the
bunch together.) Cut crosswise. To dice individual ribs, tear needed ribs off from root
end. Slice each rib 2-3 times lengthwise, then across into a dice.
Corn: Can sometimes be purchased already shucked. After it is shucked, if needed, run
your hand down each ear to remove extra silk. To remove kernels, point the end of the

27
ear away from you. With a sharp knife, shave off the kernels, away from you—right into
a bowl or soup pot.
Cucumber: To slice, peeling is optional. Cut across cucumber. To dice, peel and slice in
half lengthwise. Then, with flat side down, cut each half into 2-4 strips, depending on
size needed and size of cucumber. Cut across.
Dill: For chopped dill, wash and dry before chopping. Using a large knife and holding the
bunch as closely together as possible, slice across from leaves to stem, using both. To
chop finely, keep the point end down and rotate the knife as you chop. OR chop by
quickly raising and lowering the knife onto the dill. If using a food processor, DO NOT
over chop. Wrap in towel to keep dry.
Garlic: For an alternative to fresh garlic, use whole peeled cloves or minced garlic in oil.
To use fresh garlic, pull cloves from garlic bulb. (If the bulb is too tight, wrap in towel
and whack on counter to loosen.) To remove skins, crush cloves with the flat part of a
large knife, then peel. To mince, use a food processor or mince by hand. By hand, crush
cloves with the flat part of knife. Mince, keeping the point of the knife on the counter
and rotating as you chop.
Green Beans: Are sometimes available with ends snapped off. If you snap the ends
yourself, you only need to snap one end.
Lemon: To zest, use a zester or grate the whole lemon against the fine side of a grater,
removing only the yellow outer skin. (Technique to remove zest from grater: Fit plastic
wrap against the small holes of a grater. Grate yellow skin onto the plastic. Remove
plastic and then use the dull end of the knife blade to scrape off the zest from the
plastic.) An alternative technique is to peel with a sharp vegetable peeler, leaving as
much of the pith (white) behind as possible. Chop in food processor with sharp blade.
Onions: To slice, remove both ends. Make a small slit, top to bottom; remove skin with
hands. Cut in half. With the flat end down, slice in one direction. To dice, proceed as
above, then cut slices in the opposite direction. Alternatively, use a traditional
technique: To slice, cut whole onion in half, point to point—through root end to top of
the onion. Peel and lay flat side down. Slice. To dice, cut whole onion in half, point to
point—through root end to top of the onion. Peel and lay flat side down. Then, with your
knife parallel to the board, slice 2-5 times, towards BUT NOT THROUGH the root end
(number will depend on size of onion). Then cut across the onion 2-5 times. Once again,
avoid cutting through the root end. Finally, cut across onion.
Parsley: For chopped parsley, wash and dry before chopping. Using a large knife and
holding the bunch as closely together as possible, slice across from leaves to stem,
using both. To chop finely (mince), follow directions above, then continue to either chop
keeping the point end down and rotating the knife, or chop by quickly raising and
lowering the knife onto the parsley. If using a food processor, DO NOT over chop. Wrap
in towel to keep dry.

28
Peppers: To slice and dice, cut in half, lengthwise. Remove top and seeds with hands.
Cut half lengthwise. Then cut into strips lengthwise. Turn strips and cut across to dice.
Potatoes: To wash, scrub with vegetable brush. Peel if needed. Cut potatoes should be
held in cold water unless using immediately or they will brown. Drain. If potatoes will be
cooked in the oven, dry first. To dice, cut in half lengthwise, or simply cut red potato in
half. Lay flat end down. Cut in one direction, then in the other direction.
Salad: To wash and store greens, ideally salad greens should be cut first, then washed
in cold water and spun very dry in a salad spinner. (Fresh washed and dried lettuce will
last up to three days in a sealed container.) If no spinner is available, Chicopee used this
technique with success: Wash whole salad leaves by soaking in ice water. Shake the
leaves dry and let them drain thoroughly in a colander. To cut or rip iceberg: Iceberg is
best cut with a plastic knife or ripped by hand to prevent browning.
Scallion: To slice, remove root ends. Keeping rubber band on to hold scallions together,
slice from green to white end, removing rubber band as necessary. Use white and green
parts. Scallions look pretty sliced on the diagonal.
Thyme: Remove leaves and discard stems.
Tomatoes: To core, slice and dice tomatoes, use a tomato corer or knife to remove top
core. Slice. To dice, lay slices on top of each other, cut in one direction, and then in the
opposite direction.
_____________________________________________________________________
Adapted from:
http://www.mass.gov/agr/markets/Farm_to_school_cookbook.pdf

29
________________________________________
F. Ideas for Steaming Fruits and Vegetables
Ideas for Steaming Fruits and Vegetables*
Consider Vegetables and Fruits
Main Ingredients Broccoli
Cauliflower
Snow peas
Peas
Green Beans
Carrots
Apples
Cooking Liquid Water
Stock
Court bouillon
Fruit or vegetable juices
Flavor Enhancer Herbs
Spices
Citrus Zest
Additional vegetables that are added to the
steaming liquid
Equipment Convection steamer
Conventional steamer
Steam-jacketed kettle with rack and lid
*Pick a main ingredient, cooking liquid, flavor enhancer, and piece of equipment.
Adapted from:

30
_________________________
G. Tips for Enhancing Flavors
Tips for Enhancing Flavors
Your role as school nutrition professional is to prepare and serve school food in
order to make food healthy, taste good, and look good. As you season food and
enhance flavors, your efforts are helping to season your customer’s health for a
lifetime. Learning to use a wide variety of flavor enhancers requires experience.
Flavors are enhanced in four ways:
Seasonings, such as stocks, fruits and vegetables
Spices
Herbs
Cooking methods
These tips can guide you in expanding your use of seasonings.
General Rules for Enhancing Flavor During Food Preparation
1. For cold foods such as salad dressing and cold salads, add the seasoning several
hours in advance to allow the flavors to develop. When adding additional
seasonings to salad dressing, make the additions the day before and allow the
flavor to develop overnight.
2. In quick-cooking foods as vegetables, add the herbs at the start of cooking.
Adequate time should be allowed for the dried herbs to absorb enough moisture
to release the flavor.
3. In slow-cooking foods such as soups or stews, add herbs in the final 45 minutes
to 60 minutes of cooking. Whole spices or herbs (bouquet garni) are best suited
to long cooking recipes and should be removed before the food is served.
4. The development of flavor through the use of seasonings is a creative process.
Always start with a small amount and increase until the product has an
acceptable taste and aroma. In general start with ¼ tsp per pint or pound of a
food product. When using garlic or pepper, start with only 1/8 tsp.
5. Use two times as much of a fresh herb or spice as of the dried form. For
example 2 tsp of fresh basil = 1 tsp dried whole leaf basil.
6. Use twice as much of a dried leaf herb as of the ground form. For example use
½ tsp dried thyme leaves = ¼ tsp ground thyme.
7. A total of 1 to 3 Tbsp herbs and spices per 50 portions of a recipe is generally
adequate.
8. In general, double the spices and herbs in a recipe when increasing from 50 to
100 servings. Increase the spice or herb by 25 percent for each additional 100
servings.
Adapted from:

31
_________________
H. Flavor Enhancers
Flavor Enhancers
Remember the Dietary Guidelines for Americans messages “Prepare foods with little
salt” and “Choose fats wisely for good health.” For many people, seasoning
vegetables with salt and fat has been a common practice. Our customers are
accustomed to vegetables seasoned that way.
As Child Nutrition Program professionals, we must accept the challenge to prepare
vegetables with different seasonings that appeal to our customers. Serving children
in school and in child care programs gives us many opportunities to help them learn
to enjoy fruits and vegetables.
We can bring out the best flavors in vegetables by:
Adding seasonings such as herbs and spices.
Adding other flavorful ingredients including other vegetables, such as onion
or green pepper.
Choosing a healthy cooking technique, such as browning or roasting.
Cooking “just in time” for service.
Enlist the interest and support of teachers to have their students grow herbs in the
classroom, or even sponsor an herb garden on the school campus. Keep pots of
herbs growing in the windows in the dining area or kitchen (when the facility makes
it possible).
Growing herbs is intended as an educational experience for students and not for
growing all you need in the CNP. Although you may use some of their herbs in the
CNP, you will need to purchase herbs.
Display an herb pot on the serving line when the herb is used to season a food.
Begin your journey to reducing fat and salt as flavoring in vegetables by using
smaller amounts of salt, and if you do add some fat, use less and choose a less
saturated fat. Also consider varying the cooking method used for vegetables.
....................................................................................................................
Spices
As you recall, we talked earlier about seasoning with herbs and spices
to enhance flavors. In this lesson we want to be more specific about
how these products are used to make fruits and vegetables more
appealing to our students.
What are the spices most often used in your school or child care
program?
The flavor of most spices is intense and powerful. Use a smaller amount of
spice when you are presenting a vegetable seasoned with spice for the first
time. Give students time to become familiar with the flavor.

32
Spices are nearly always sold in the dried form and are generally available
whole or ground. You may purchase a spice blend, such as curry powder,
chili powder, and Italian seasoning. You can make your own blends and
customize the blend to meet the tastes of different age groups.
Whole spices keep longer than ground spices.
Spices should be stored in sealed containers in a cool, dry place, away from
extreme heat and direct light.
Recipes for spice blends are included in Seasonings for Healthy School Meals,
Culinary Techniques for Healthy School Meals available from NFSMI.
....................................................................................................................
Herbs
Keep these points in mind when buying or using herbs.
Most herbs are available both fresh and dried.
Aroma is a good indicator of quality in both fresh
and dried herbs. The scent of an herb can be
tested by crumbling a few leaves between the fingers and smelling the
leaves.
Herbs can be used to flavor many foods.
They should be used to enhance and balance, not to overpower, the flavors
in the dish.
Purchase only the amount of dried herbs that can be used within 6 months
and store away from heat.
Discard herbs that have a musty or flat aroma.
....................................................................................................................
Presentation and Garnishing
The first glimpse of the serving line forms the customer’s perception of the meal.
Fruits and vegetables on the menu add color, texture, flavor, and shape to the
meal.
If the food is attractively arranged on the line, looks good, and has a pleasing
aroma, the customer’s expectations may be met. The way food is presented is a
key to the foods customers select and enjoy eating.
The presentation of food begins with the menu, the way food is cooked, the
temperature of the food when it is served, and finally how it looks on the
customer’s tray.
Think of how a serving line looks and smells when it contains steamed
carrots seasoned with a bit of ginger or green beans seasoned with rosemary
or onion. These vegetables provide color, flavor, and aroma.
Serving appealing foods gives the food service staff a feeling of satisfaction.

33
When properly cooked, displayed, and served, fruits and
vegetables require very little garnishing. They are often used to
garnish other menu items. You have seen a tomato wedge or
pepper ring on a tray of sliced meat or an orange wedge on a pan
of pudding. Breads, meat, and grain dishes lack the wonderful
colors of fruits and vegetables. We think of orange, yellow, red,
and green when we think of vegetables and fruit.
....................................................................................................................
Garnishes
Keep these points in mind about garnishes.
Garnishing in the CNP takes time; keep garnishes simple and appropriate for
the age group served.
The flavor of the garnish should accent or be the flavor of the menu item.
The size of the garnish should be appropriate for the food. An orange wedge
or a few grapes make a sandwich place look good.
Use vegetable combinations, cuts, and shapes in the menu to serve as garnishes.
o Combine contrasting colors
 Yellow carrots and green peas or snow peas
 Broccoli and cauliflower
o Combine contrasting shapes
 Carrot strips and round peas
 Chopped tomato with cut green peas
 Chives on baked or mashed potatoes
 Onion rings on green beans
 Cucumber rounds in leafy salads
 Beets diced and onion rings for salads
 Potatoes with diced green peppers
Include fruit to garnish other menu items or as part of the menu for color, texture,
and shape. Some examples are:
Lemons (slices, sections, plain or with paprika, parsley, or cloves)
Pineapple (slices, shredded, sticks, sauce)
Apples (sauce, rings, spiced, jelly, butter)
Canned fruits spiced or stuffed with cranberry sauce
....................................................................................................................
Adapted from:

34
________________________________________
I. Seasoning Vegetables with Herbs and Spices
Seasoning Vegetables with Herbs and Spices
Vegetables can be made more appealing with herbs, spices, and other seasonings.
Seasoning vegetables with herbs and spices reduces the need for added salt. Try the
suggestions below to enhance the natural flavor of vegetables.
Flavor Enhancers Vegetables
Allspice Winter squash, sweet potatoes
Basil Cabbage, carrots, green peas, spinach, tomatoes
Caraway Beets, cabbage, cauliflower, green beans, wax beans,
zucchini
Cardamom Winter squash, sweet potatoes
Celery Seed Cabbage, carrots, cauliflower, celery, sauerkraut,
tomatoes
Chili Powder Corn, tomatoes
Cinnamon Beets, carrots, sweet potatoes, onions, tomatoes
Curry Cabbage, celery, lima beans
Dill Seed Beets, cabbage, carrots, cauliflower, celery, green beans,
green peas, wax beans
Garlic Powder Green leafy vegetables, tomatoes
Lemon Juice Green leafy vegetables, broccoli, cauliflower
Mace Cauliflower
Marjoram Broccoli, carrots, cauliflower, green peas, spinach, zucchini
Mint Carrots, green peas, spinach
Mustard Seed Cabbage
Nutmeg Celery, spinach, winter squash
Onion Powder Cabbage, green beans
Oregano Green peas, tomatoes, zucchini
Parsley Tomatoes, corn
Rosemary Cauliflower, spinach turnips
Red Pepper Celery
Sage Green beans, onions, tomatoes, wax beans
Tarragon Cauliflower
Thyme Carrots, celery
Vinegar Green leafy vegetables
Adapted from:

35
___________________
J. Freezing Vegetables
Freezing Vegetables
Words to know
To be able to freeze vegetables, you need to understand the words that are used in
freezing instructions.
Blanch (scald). Blanching is the process of placing vegetables in boiling water or
steam for a certain period of time. Blanching is a very important step and needs to
be done right. It stops the action of enzymes in vegetables. If you do not blanch
vegetables, they will lose some of their color, flavor, and texture after they have
been stored in the freezer.
Freezer burn. This is the drying out or dehydration of food. It happens when the
food is not packaged correctly and results in a loss of flavor, color, and texture. The
food, however, is safe to eat.
Headspace. This is the amount of space left between the top of the food and the
top of the container. Food expands when it freezes, so it is important to leave
enough room.
Overblanching. This occurs when vegetables are blanched too long. It destroys
enzymes but causes a loss of vitamins, minerals, flavor, and color.
Quick-freeze. This is the process used when freezing raw foods. Turn the freezer
down to -10°F, and place the packaged foods in single layers on the freezer
shelves. As soon as the foods are frozen hard, stack the packages. Slow freezing
causes large ice crystals to form. These ice crystals puncture the cells of the food,
and the food will be mushy when thawed. The texture of food that is quick-frozen
will be better than the texture of foods frozen slowly.
Underblanching. This is blanching that did not last long enough to slow down the
enzymes. If vegetables are underblanched, they are just warmed. The heat actually
speeds up the enzymes. It is worse than not blanching.
....................................................................................................................
How much to freeze?
Frozen vegetables are best if used within a year. They will keep longer, but quality
and nutritive value decline gradually.
Selecting the vegetables
What kinds of vegetables do you like? You should select vegetables your family
likes. Where will you get the vegetables to freeze? You can grow them in your
garden, or you can buy fresh vegetables to freeze. No matter what kind of
vegetables you choose, they should be young and tender. Do not use vegetables if
they are bruised, too ripe, or immature. The frozen vegetables will not be better
than the fresh ones. Freezing cannot improve a poor product.
....................................................................................................................

36
Basic Steps
1. Wash the vegetables.
It is a good idea to wash the vegetables in several changes of cold water. Lift
the vegetables out of the water as you wash them. If you let the water drain
off, dirt may be left on the vegetables.
2. Assemble equipment.
It will save you time if you gather all of the equipment you need for freezing
vegetables. You will need a blancher with a basket and cover (or large
saucepan and cover and a basket for the vegetables), a sharp paring knife, a
cutting board, kitchen scales (optional), a colander, cooking spoons, clean
dish towels, pot holders, and a wide-mouth funnel.
3. Assemble packaging containers.
Containers for frozen foods should be moisture-vapor
resistant. (Moisture resistant means liquid cannot get
out of the container or get into it. Vapor resistant
means odor or vapors from other foods cannot get into
the container.) The container or packaging material
should be odorless, tasteless, greaseproof, and easy to
close tightly. The most common types of containers
are freezer weight polyethylene (plastic) bags and
rigid polyethylene containers or cartons. Freezer bags are easy to use and
work well for food frozen without liquid. Be sure the bags you use are made
for freezing. A rubber band or a twist-tie is used to seal the bag. Plastic
cartons are also good for freezing vegetables. When you choose containers,
be sure they are the right size for your family. You may need half pints,
pints, or quarts. You also want them to be airtight. (If the lid does not fit
well, or if the bag has a hole in it, the vegetables will freezer burn.)
4. Blanch the vegetables.
Blanching is very important in freezing vegetables. Do not let anyone talk
you into skipping the blanching of your vegetables. Blanching inactivates
enzymes that can cause undesirable quality changes during storage even at
0 ºF. When you are ready to blanch vegetables, place 1 gallon of water in the
blancher and bring it to a boil. When the water is boiling rapidly, place 1
pound of vegetables in the basket and lower into the water. Put the lid on the
saucepan and begin counting the blanching time. When the time is up,
remove the basket immediately from the boiling water. If too many
vegetables are blanched at once, the water does not return to a boil quickly,
and the vegetables will be under blanched.
5. Cool the vegetables.
Plunge the hot, blanched vegetables into cold or ice water. The quicker the
vegetables are cooled, the better the frozen product. Keep changing the
water so it will always be cold. It should take about as long to cool the
vegetables as it did to blanch them. As soon as the vegetables are cool, drain
them thoroughly.

37
6. Package and label the product.
Place the vegetables in the appropriate kind of container. If you are using
plastic bags, be sure to press all of the air out of the bags before you seal the
bags. If you are using a plastic carton, leave 1/2 inch headspace so there will
be room for the food to expand. Be sure to label each package before it is
frozen with the name of the vegetables, the amount, and the date frozen.
You may want to use freezer tape and a wax pencil.
7. Quick-freeze the packages.
Place a single layer of packages directly on the freezer shelf. After 24 hours,
you can stack the packages. Quick freezing should be done at -10 ºF. Be sure
the freezer stays at -10 ºF or lower at all times. Vegetables can be held in
the freezer up to 12 months.
....................................................................................................................
Directions for freezing
Below are directions for freezing several vegetables. If you would like
information on freezing other vegetables, contact your county Extension office.
Broccoli
Select firm, young, tender stalks with compact heads. It takes about 1 pound of
fresh broccoli to make 1 pint. 1 crate (25 pounds) yields about 24 pints. Remove
leaves and woody sections. Separate heads into convenient size sections and
immerse in brine (4 teaspoons salt to 1 gallon of water) for 30 minutes to
remove insects. Split lengthwise so florets are no more than 1 ½ inches across.
Blanch 3 minutes or steam 5 minutes. Cool promptly, drain, and package,
leaving no headspace. Seal, label, and quick-freeze.
Corn
Use only tender, fresh gathered corn that is in the milk stage. Two to 2 ½
pounds yield 1 pint. A bushel yields about 16 pints. Work with small quantities.
Shuck, silk, and wash the corn in cold water and sort according to size. Corn can
be frozen by different methods:
Whole-kernel corn - Blanch 4 minutes.Cool
promptly, drain, and cut from cob. Cut kernels
from cob at about 2/3 the depth of the kernels.
Package, leaving 1/2 inch headspace. Seal, label,
and quick-freeze.
Corn-on-the-cob – Blanch small ears (1 ¼
inches or less in diameter) 7 minutes; medium
ears (1 ¼ to 1 ½ inches in diameter) 9 minutes;
and large ears (more that 1 ½ inches in diameter) 11 minutes. Cool
promptly and drain. Pack ears into containers or wrap. Seal and quick
freeze.

38
Green Beans
Pick young, tender pods when the seed is first formed. Two-thirds to 1 pound
yield 1 pint. A bushel yields about 40 pints. Freeze beans as soon as possible
after picking. Wash in cold water, trim ends, and break into 2- to 4-inch lengths.
Blanch beans 3 minutes. Cool quickly. Drain thoroughly. Package in moisture-
vapor resistant bags or cartons, leaving ½ inch headspace. Seal, label, and
quick freeze.
Carrots
Freeze mild-flavored, tender carrots. Remove tops, wash, and peel. Leave small
carrots whole. Cut others into ½ inch cubes thin slices, or lengthwise strips.
Heat in boiling water, depending on size: small, whole - 5 minutes; diced or
sliced or lengthwise strips - 2 minutes. Cool quickly in cold water and drain.
Pack into containers, leaving ½ inch headspace. Seal and freeze.
Peas
Select well-filled, flexible pods with tender seeds. Shell; discard hard peas. Heat
in boiling water 2 minutes. Cool quickly in cold water; drain. Pack into
containers, leaving ½ inch headspace. Seal and freeze.
Squash
Summer: Select young, small-seeded and tender-rind squash. Wash and
cut in ½ inch slices. Heat in boiling water 3 minutes. Cool quickly in cold
water and drain. Pack into containers, leaving ½ inch headspace. Seal and
freeze.
Winter: Select firm, mature squash. Wash, cut into pieces, and remove
seeds. Cook pieces until soft in boiling water, in steam, in a pressure
cooker, or in the oven. Remove pulp for rind and mash or press though a
sieve. To cool, place pan containing squash in cold water and stir squash
occasionally. Pack into containers, leaving 1 inch headspace. Seal and
freeze.
....................................................................................................................
Using frozen vegetables
One of the best things about the food preservation project is eating the foods
you preserve. Follow the instructions below for thawing and
cooking vegetables.
Thawing and Cooking
Most vegetables should not be thawed before they are cooked.
You can take them from the freezer to the range and cook
them. Greens and corn-on-the-cob should be partially thawed
before cooking.
__________________________________________________________________
Adapted from:
http://msucares.com/pubs/publications/p1431.pdf
Mississippi State Extension Service

39
_____________________________________________
K. Using Dehydration to Preserve Fruits and Vegetables
Using Dehydration to Preserve Fruits, and Vegetables
Renee Boyer, Extension specialist and assistant professor, Virginia Tech;
Karleigh Huff, graduate student, Virginia Tech
Introduction
Why dry?
Drying (dehydrating) food is one of the oldest and easiest methods of food
preservation. Dehydration is the process of removing water or moisture from a food
product. Removing moisture from foods makes them smaller and lighter.
Dehydrated foods are ideal for backpacking hiking and camping because they weigh
much less than their non-dried counterparts and do not require refrigeration.
Drying food is also a way of preserving seasonal foods for later use.
How dehydration preserves foods
Foods can be spoiled by food microorganisms or through enzymatic reactions within
the food. Bacteria, yeast, and molds must have a sufficient amount of moisture
around them to grow and cause spoilage. Reducing the moisture content of food
prevents the growth of these spoilage-causing microorganisms and slows down
enzymatic reactions that take place within food. The combination of these events
helps to prevent spoilage in dried food.
The basics of food dehydration
Three things are needed to successfully dry food at home:
Heat – hot enough to force out moisture (140°F), but not hot enough to cook
the food;
Dry air – to absorb the released moisture;
Air movement – to carry the moisture away.
Foods can be dried using three methods:
In the sun – requires warm days of 85°F or higher, low humidity, and insect
control; recommended for dehydrating fruits only;
In the oven;
Using a food dehydrator – electric dehydrators take less time to dry foods
and are more cost efficient than an oven.

40
Preparing Fruits and Vegetables for Drying
Many fruits and vegetables can be dried (Table 1). Use ripe foods only.
Rinse fruits and vegetables under cold running water and cut away bruised and
fibrous portions. Remove seeds, stems, and/or pits.
Most vegetables and some fruits (Tables 2 and 3) should undergo a
pretreatment, such as blanching or dipping.
Blanching is briefly precooking food in boiling water or steam, and it is used to
sop enzymatic reactions within the foods. Blanching also shortens drying time
and kills many spoilage organisms.
Table 1. Fruits and Vegetables Suitable for Drying
Fruits Vegetables
Apples Beets
Apricots Carrots
Bananas Sweet corn
Cherries Garlic
Coconuts Horseradish
Dates Mushrooms
Figs Okra
Grapes Onions
Nectarines Parsnips
Peaches Parsley
Pears Peas
Pineapples Peppers (red, green, and, chili)
Plums Potatoes
Pumpkin
Steps for steam blanching (fruit and vegetables):
Use a steamer or a deep pot with a tight-fitting lid that contains a wire basket or
could fit a colander or sieve so steam can circulate around the vegetables.
Add several inches of water to the steamer or pot and bring to a rolling boil.
Loosely place fruits/vegetables into the basket, no more than 2 inches deep.
Place basket into pot (fruits/vegetables should not make contact with water).
Cover and steam until fruits/vegetables are heated for the recommended time
(Table 2 and 3).
Remove basket or colander and place in cold water to stop cooking.
Drain and place fruits/vegetables on drying tray.

41
Steps for water blanching (vegetables only):
Use a blancher or a deep pot with a tight-fitting lid.
Fill the pot two-thirds full with water, cover, and bring to a rolling boil.
Place vegetables into a wire basket and submerge them into the boiling water
for the recommended time (Table 2).
Remove vegetables and place in cold water to stop cooking.
Drain and place vegetables on drying tray.
Steps for syrup blanching (fruits only):
Combine 1 cup sugar, 1 cup light corn syrup, and 2 cups water in a pot.
Add 1 pound of fruit.
Simmer 10 minutes (Table 3).
Remove from heat and keep fruit in syrup for 30 minutes.
Remove fruit from syrup, rinse, drain, and continue with dehydration step.
Dipping is a pretreatment used to prevent fruits such as apples, bananas, peaches,
and pears from turning brown. Ascorbic acid, fruit juices high in vitamin C (lemon,
orange, pineapple, grape, etc.), or commercial products containing ascorbic or citric
acid may be used for dipping. For example, dipping sliced fruit pieces in a mixture
of ascorbic acid crystals and water (1 teaspoon ascorbic acid crystals per 1 cup of
water), or dipping directly in fruit juiced for 3 to 5 minutes will prevent browning.
Fruits may also be blanched as a means of treatment.

42
Table 2. Blanching and Drying Times for Selected Vegetables
Vegetable
Blanching
Drying time (hrs)*Method Time (mins)
Beets cook before drying 3 ½ - 5
Carrots
steam 3 – 3 ½
3 ½ - 5water 3 ½
Corn not necessary 6 – 8
Garlic not necessary 6 – 8
Horseradish not necessary 4 - 10
Mushrooms not necessary 8 – 10
Okra not necessary 8 – 10
Onions not necessary 3 – 6
Parsley not necessary 1 – 2
Peas
steam 3
8 -10water 2
Peppers not necessary 2 ½ - 5
Potatoes
steam 6 – 8
8 -12water 5 - 6
Pumpkin
steam 2 ½ - 3
10 - 16water 1
*Dried vegetables should be brittle or crisp.
Table 3. Blanching and Drying Times for Selected Fruits
Fruit
Blanching *
Drying Time
(hrs) **
Method Time (mins)
Apple
steam 3 – 5
6 – 12syrup 10
Apricots
steam 3 – 4
24 – 36+syrup 10
Bananas
steam 3 – 4
8 – 10syrup 10
Cherries syrup 10 24 – 36
Figs not necessary 6 – 12
Grapes:
seedless not necessary 12 – 20
Nectarines
steam 8
36 – 48syrup 10
Peaches
steam 8
36 – 48syrup 10
Pears
steam 6
24 – 36+syrup 10
Pineapples not necessary 24 – 36
Plums not necessary 24 - 36
* Fruits may be dipped in ascorbic acid or citric acid in place of blanching.
** Test for dryness by cutting the fruit. There should be no moist areas in the center. Times are
estimated for use of the dehydrator or oven methods.
+ Drying times for whole fruits. Cutting fruit into slices may shorten drying time.

43
Drying Fruits and Vegetables
Natural sun drying
Sun drying is recommended for drying fruit only. Sun drying is not recommended in
cloudy or humid weather. The temperature should reach 85°F by noon, and the
humidity should be less than 60 percent. All food that is dried outdoors must be
pasteurized.
Dry in the sun by placing slices of food on clean racks or screens and covering with
cheesecloth, fine netting, or another screen. Food will dry faster if racks are placed
on blocks and the rack is not sitting on the ground.
If possible, place a small fan near the drying tray to promote air circulation.
Drying times will vary (Tables 2 and 3).
Turn food once a day. Dry until food has lost most of its moisture (fruits will be
chewy).
Fruits should be covered or brought in at night to prevent moisture being added
back into the food.
Drying with a food dehydrator
Place food dehydrator in a dry, well-ventilated indoor room.
Arrange fruits or vegetables in a single layer on each tray so that no pieces are
touching or overlapping.
Dehydrate at 140°F. Check food often and turn pieces every few hours to dry more
evenly.
See Tables 2 and 3 for drying times.
Oven drying
Dry food in an oven that can be maintained at 140°F. Leave door 2 inches to 3
inches ajar. Place a fan in front of the oven to blow air across the open door.
Spread the food in a single layer on racks or cookie sheets. Check food often and
turn pieces every few hours to dry more evenly.
Drying time will vary (Tables 2 and 3). Do not leave oven on when no one is in the
house.
When food is dehydrated, 80 percent of the moisture is removed from fruits and up to
90 percent of the moisture is removed from vegetables, making the dried weight of
foods much less than the fresh weight (Table 4).

44
Table 4. Pounds of Dehydrated Food from Fresh Fruits and Vegetables
Fresh fruits (20 lbs) Dehydrated weight (lbs)
Apples 2
Peaches 1½ - 2½
Pears 2¼
Prunes/Plums 2¼
Fresh vegetables (20 lbs) Dehydrated weight (lbs)
Snap beans 1¾
Beets 2
Carrots 1¾
Onions 2½
Squash (summer) 1½ - 2
Tomatoes ¾
Pasteurizing Sun-Dried Fruits
All sun-dried fruits must be pasteurized to destroy any insects and their eggs. This can
be done with heat or cold. To pasteurize with heat, place dried food evenly in shallow
trays no more than 1 inch in depth. Fruits should be heated at 160°F for 30 minutes.
To pasteurize with cold, fruits can be placed in the freezer at 0°F for 48 hours.
Conditioning Dried Fruits
Dried fruits must be conditioned prior to storage. Conditioning is the process of evenly
distributing moisture present in the dried fruit to prevent mold growth. Condition dried
fruit by placing it in a plastic or glass container, sealing, and storing for 7 days to 10
days. Shake containers daily to distribute moisture. If condensation occurs, place fruit
in the oven or dehydrator for more drying and repeat the conditioning process.
Storing Dried Fruits and Vegetables
Cool-dried food should be placed in a closed container that has been washed and dried
before storing. Store in a cool, dry, and dark place.
Dried foods can maintain quality for up to a year depending on the storage
temperature. The cooler the storage temperature, the longer dehydrated foods will
last.

45
Reconstituting Dried Fruits and Vegetables
Dried fruits and vegetables may be reconstituted (restoring moisture) by soaking the
food in water. Time for reconstituting will depend on the size and shape of the food
and the food itself. Most dried fruits can be reconstituted within 8 hours, whereas most
dried vegetables take only 2 hours.
To prevent growth of microorganisms, dried fruits and vegetables should be
reconstituted in the refrigerator. 1 cup of dried fruit will yield approximately 1½ cups
of reconstituted fruit. 1 cup of dried vegetable will yield approximately 2 cups of
reconstituted vegetable. Reconstituted fruits and vegetables should be cooked in the
water in which they were soaking.
_____________________________________________________________
Adapted from:
Virginia Cooperative Extension, Communications and Marketing, College of
Agriculture and Life Sciences, Virginia Polytechnic Institute and State University.
http://pubs.ext.vt.edu/348/348-597/348-597.pdf

46
Section 3: Nutrition
Contents
A. MyPyramid USDA Food Intake Patterns
B. Vitamin and Mineral Summary
C. Functions of “Shortfall” Nutrients
D. Summary of the Nutrient Contribution of Each Food Group
E. Food Sources of Potassium
F. Food Sources of Vitamin E
G. Food Sources of Iron
H. Non-Dairy Food Sources of Calcium
I. Dairy Sources of Calcium
J. Food Sources of Vitamin A
K. Food Sources of Magnesium
L. Food Sources of Dietary Fiber
M. Food Sources of Vitamin C

47
Section 3: Nutrition
______________________________________
A. MyPyramid USDA Food Intake Patterns
MyPyramid USDA Food Intake Patterns
Food Intake Patterns
The suggested amounts of food to consume from the basic food groups, subgroups, and oils to
meet recommended nutrient intakes at 12 different calorie levels. Nutrient and energy
contributions from each group are calculated according to the nutrient-dense forms of foods in
each group (e.g., lean meats and fat-free milk). The table also shows the discretionary calorie
allowance that can be accommodated within each calorie level, in addition to the suggested
amounts of nutrient-dense forms of foods in each group.
Daily Amount of Food from Each Group
Calorie Level
(1)
1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200
Fruits
(2)
1
cup
1
cup
1.5
cups
1.5
cups
1.5
cups
2
cups
2
cups
2
cups
2
cups
2.5
cups
2.5
cups
2.5
cups
Vegetables
(3)
1
cup
1.5
cups
1.5
cups
2
cups
2.5
cups
2.5
cups
3
cups
3
cups
3.5
cups
3.5
cups
4
cups
4
cups
Grains
(4)
3
oz-eq
4 o
z-eq
5
oz-eq
5
oz-eq
6
oz-eq
6
oz-eq
7
oz-eq
8
oz-eq
9
oz-eq
10
oz-eq
10
oz-eq
10
oz-eq
Meat and
Beans
(5)
2
oz-eq
3
oz-eq
4
oz-eq
5
oz-eq
5
oz-eq
5.5
oz-eq
6
oz-eq
6.5
oz-eq
6.5
oz-eq
7
oz-eq
7
oz-eq
7
oz-eq
Milk
(6)
2
cups
2
cups
2
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
Oils
(7)
3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp
Discretionary
calorie
allowance (8)
165 171 171 132 195 267 290 362 410 426 512 648
1. Calorie Levels are set across a wide range to accommodate the needs of different
individuals. The attached table “Estimated Daily Calorie Needs” can be used to help assign
individuals to the food intake pattern at a particular calorie level.

48
2. Fruit Group includes all fresh, frozen, canned, and dried fruits and fruit juices. In general, 1
cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the
fruit group.
3. Vegetable Group includes all fresh, frozen, canned, and dried vegetables and vegetable
juices. In general 1 cup of raw or cooked vegetable or vegetable juice, or 2 cups of raw leafy
greens can be considered as 1 cup from the vegetable group.
Vegetable Subgroup Amounts are per Week
Calorie
Level
1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200
Dark green
veg.
1
c/wk
1.5
c/wk
1.5
c/wk
2
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
Orange
veg.
.5
c/wk
1
c/wk
1
c/wk
1.5
c/wk
2
c/wk
2
c/wk
2
c/wk
2
c/wk
2.5
c/wk
2.5
c/wk
2.5
c/wk
2.5
c/wk
Legumes
.5
c/wk
1
c/wk
1
c/wk
2.5
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
3
c/wk
3.5
c/wk
3.5
c/wk
3.5
c/wk
Starchy
veg.
1.5
c/wk
2.5
c/wk
2.5
c/wk
2.5
c/wk
3
c/wk
3
c/wk
6
c/wk
6
c/wk
7
c/wk
7
c/wk
9
c/wk
9
c/wk
Other veg.
3.5
c/wk
4.5
c/wk
4.5
c/wk
5.5
c/wk
6.5
c/wk
6.5
c/wk
7
c/wk
7
c/wk
8.5
c/wk
8.5
c/wk
10
c/wk
10
c/wk
4. Grains Group includes all foods made from wheat, rice, oats, cornmeal, barley, such as
bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1
cup of ready-to-eat cereal, or ½ cup of cooked rice, past, or cooked cereal can be considered
as 1 ounce equivalent from the grains group. At least half of all grains consumed should
be whole grains.
5. Meat & Beans Group in general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp.
peanut butter, ¼ cup of cooked dry beans, or ½ ounce of nuts or seeds can be considered as
1 ounce equivalent from the meat and beans group.
6. Milk Group includes all fluid milk products and foods made from milk that retain their
calcium content, such as yogurt and cheese. Foods made from milk that have little to no
calcium, such as cream cheese, cream, and butter, are not part of the group. Most milk
group choices should be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1½ ounces of
natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk
group.
7. Oils include fats from many different plants and from fish that are liquid at room
temperature, such as canola, corn, olive, soybean, and sunflower oil. Some foods are
naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil
include mayonnaise, certain salad dressings, and soft margarine.
8. Discretionary Calorie Allowance is the remaining amount of calories in a food intake
pattern after accounting for the calories needed for all food groups – using forms of foods
that are fat-free or low-fat and with no added sugars.

49
Estimated Daily Calorie Needs
To determine which food intake pattern to use for an individual, the following chart gives an
estimate of individual calorie needs. The calorie range for each age/sex group is based on
physical activity level, from sedentary to active.
Calorie Range
Children Sedentary --------
Active
2 - 3 years 1,000 --------- 1,400
Females
4 – 8 years
9 - 13
14 – 16
19 – 30
31 – 50
51 +
1,200 -------- 1,800
1,600 -------- 2,200
1,800 -------- 2,400
2,000 -------- 2,400
1,800 -------- 2,200
1,600 -------- 2,200
Males
4 – 8 years
9 – 13
14 – 18
19 – 30
31 – 50
51 +
1,400 -------- 2,000
1,800 -------- 2,600
2,200 -------- 3,200
2,400 -------- 3,000
2,200 -------- 3,000
2,000 -------- 2,800
 Sedentary means a lifestyle that includes only the light physical activity
associated with typical day-to-day life.
 Active means a lifestyle that includes physical activity equivalent to walking more
than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical
activity associated with typical day-to-day life.
___________________________________________________________________________
Adapted from:

50
____________________________
B. Vitamin and Mineral Summary
Vitamin and Mineral Summary
Nutrient Best Sources Functions Stability
Fat Soluble
Vitamin
A
Green and yellow
vegetables, milk,
margarine, egg yolk
Anti-infection vitamin, healthy
eyes, skin and mucous
membranes, night vision
Safe with usual
cooking
Vitamin
D
Fortified milk, sun Calcium absorption Stable
Vitamin
E
Vegetable oil, green
leaves, seeds
Protects cells against damage
and cancer
Safe with usual
cooking
Vitamin
K
Turnip greens,
soybean, vegetable
oil
Blood clotting Destroyed by
alkali
Water soluble
Vitamin
C
Citrus fruits,
tomatoes, potatoes,
broccoli, cabbage
Healthy gums, bones and
teeth, cells and blood vessels;
wound healing; boosts iron
absorption
Unstable in light,
heat, air and
alkali
Thiamin
Bread and cereal,
pork, potatoes,
legumes
Vital for normal growth and
energy, healthy nerves,
appetite, and digestion
Destroyed by
heat, air, and
alkali
Riboflavin
Milk, bread, cereal,
green leaves
Growth, healthy eyes,
prevents sores around mouth
and nose
Destroyed by
light
Niacin
Fish, meat, poultry,
bread, cereal,
legumes, peanuts
Prevents pellagra, nervous
depression
Safe with usual
cooking
Vitamin
B6
Pork, grains, bran,
legumes, seeds
Helps use protein and amino
acids
Safe with usual
cooking
Folacin
Green leafy
vegetables
Vital for normal red blood
cells, helps make DNA
Destroyed by
heat and air
Minerals
Iron
Meat, legumes,
green leaves
As part of red blood gets
oxygen to all cells
Safe with usual
cooking
Calcium
Milk, dairy products,
green leaves
Normal bones and teeth,
blood clotting, regulates heart
beat
Safe with usual
cooking
Adapted from:

51
_____________________________
C. Function of “Shortfall” Nutrients
Function of “Shortfall” Nutrients
Nutrient Function
Vitamin A
Vitamin A plays a significant role in vision, growth and
development, immune function, and maintenance of healthy
bones, teeth, and hair.
Vitamin C
As a dietary antioxidant, vitamin C protects all living cells.
Vitamin C helps strengthen blood vessels, maintain healthy
gums, and aids in the absorption of iron.
Vitamin D
Helps promote the absorption of calcium and enhances bone
mineralization.
Vitamin E
As a dietary antioxidant, vitamin E protects living cells. Vitamin
E helps in the formation of red blood cells and muscles.
Calcium
Calcium is the key nutrient in the development and
maintenance of bones. Calcium aids in blood clotting and
muscle and nerve functioning.
Magnesium
Magnesium plays a key role in the development and
maintenance of bones, and is involved in energy metabolism.
Potassium
Potassium assists in muscle contraction, maintaining fluid and
electrolyte balance in cells, transmitting nerve impulses, and
releasing energy during metabolism. Diets rich in potassium
lower blood pressure, blunt the adverse effects of salt on blood
pressure, may reduce the risk of developing kidney stones, and
may decrease bone loss.
Dietary Fiber
Fiber helps maintain the health of the digestive tract and
promotes proper bowel functioning.
__________________________________________________________________
Adapted from:
Nutrition and Your Health. Dietary Guidelines for Americans. 2005 Advisory
Committee Report National Food Service Management Institute Healthy Cuisine
for Kids Participant’s Manual

52
__________________________________________________
D. Summary of the Nutrient Contribution of Each Food Group
Summary of the Nutrient Contribution of
Each Food Group
Food Group
Major
Contribution(s) 1
Substantial
Contribution(s)
(>10% of total)2
Fruit Group Vitamin C Thiamin
Vitamin B6
Folate
Magnesium
Copper
Potassium
Carbohydrate
Fiber
Vegetable Group Vitamin A Vitamin E
Potassium Vitamin C
Thiamin
Niacin
Vitamin B6 Folate
Calcium
Phosphorus
Magnesium
Iron
Zinc
Copper
Carbohydrate
Fiber
Alpha-linolenic Acid
Vegetable Subgroups:
Dark Green Vegetables Vitamin A
Vitamin C
Orange Vegetables Vitamin A
Legumes Folate
Copper
Fiber
Starchy Vegetables Vitamin B6
Copper
Other Vegetables Vitamin C

53
Grain Group Thiamin Vitamin A
Folate Riboflavin
Magnesium Niacin
Iron Vitamin B6
Copper Vitamin B12
Carbohydrate Calcium
Vitamin A Phosphorus
Fiber Zinc
Potassium
Protein
Linoleic Acid
Grain Subgroups:
Whole Grains Folate (tie) Thiamin
Magnesium Riboflavin
Iron Niacin
Copper Vitamin B6
Carbohydrate (tie) Vitamin B12
Fiber Phosphorus
Zinc
Protein
Enriched Grains Folate (tie) Riboflavin
Thiamin Niacin
Carbohydrate (tie) Iron
Copper
Meat, Poultry, Fish, Eggs, Niacin Vitamin E
and Nuts Group Vitamin B6 Thiamin
Protein Riboflavin
Vitamin B12
Phosphorus
Magnesium
Iron
Copper
Potassium
Linoleic Acid
Milk Group Riboflavin Vitamin A
Vitamin B 12 Thiamin
Calcium Vitamin B6
Phosphorus Magnesium
Vitamin D Zinc
Potassium
Carbohydrate
Protein
Niacin
Oils and Soft Margarines Vitamin E
Linoleic Acid

54
1. Major contribution means that the food group or subgroup provides more of the
nutrient than any other single food group, averaged over all calorie levels. When
two groups or subgroups provide equal amounts, it is noted as a tie.
2. A substantial contribution means that the food group or subgroup provides 10%
or more of the total amount of the nutrient in the food patterns, averaged over all
calories.
Adapted from:

55
_________________________
E. Food Sources of Potassium
Food Sources of Potassium
Food Sources of Potassium showing calories in the standard amount.
Food, Standard Amount Potassium
(mg)
Calories
Sweet potato, baked, 1 potato (146 g) 694 131
Tomato past, ¼ cup 664 54
Beet greens, cooked, ½ cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, ½ cup 595 153
Yogurt, plain, low-fat, 8-oz container 579 127
Tomato puree, ½ cup 549 48
Clams, canned 3 oz 534 126
Yogurt, plain, low-fat 8-oz container 531 143
Prune juice, ¾ cup 530 136
Carrot juice, ¾ cup 517 71
Blackstrap molasses, 1 Tbsp 498 47
Halibut, cooked 3 oz 490 119
Soybeans, green, cooked, ½ cup 485 127
Tuna, yellowfin, cooked, 3 oz 484 118
Lima beans, cooked, ½ cup 484 104
Winter squash, cooked, ½ cup 448 40
Soybeans, mature, cooked ½ cup 443 149
Rockfish, Pacific, cooked, 3 oz 442 103
Cod, Pacific, cooked, 3 oz 439 89
Bananas, 1 medium 422 105
Spinach, cooked ½ cup 419 21
Tomato juice, ¾ cup 417 31
Tomato sauce, ½ cup 405 39
Peaches dried, uncooked, ¼ cup 398 96
Prunes, stewed, ½ cup 398 133
Milk, non-fat, 1 cup 382 83
Pork chop, center loin, cooked, 3 oz 382 197
Apricots, dried, uncooked, ¼ cup 378 78
Rainbow trout, farmed, cooked, 3 oz 375 144
Pork loin, center rib (roasts), lean, roasted, 3 oz 371 190

56
Buttermilk, cultured, low-fat, 1 cup 370 98
Cantaloupe, ¼ medium 368 47
1%-2% milk, 1 cup 366 102-122
Honeydew melon, 1/8 medium 365 58
Lentils, cooked, ½ cup 365 115
Plantains, cooked, ½ cup slices 358 90
Kidney beans, cooked, ½ cup 358 112
Orange juice, ¾ cup 355 85
Split peas, cooked, ½ cup 355 116
Yogurt, plain, whole milk, 8 oz container 352 138
Adapted from:

57
___________________________
F. Food Sources of Vitamin E
Food Sources of Vitamin E
Food Sources of Vitamin E ranked by milligrams of vitamin E per standard amount; also
calories in the standard amount.
Food, Standard Amount AT (mg) Calories
Fortified ready-to-eat cereals, ~1 oz 1.6-12.8 90-107
Sunflower seeds, dry roasted, 1 oz 7.4 165
Almonds, 1 oz 7.3 164
Sunflower oil, high linoleic, 1 Tbsp 5.6 120
Cottonseed oil, 1 Tbsp 4.8 120
Safflower oil, high oleic, 1 Tbsp 4.6 120
Hazelnuts (filberts), 1 oz 4.3 178
Mixed nuts, dry roasted, 1 oz 3.1 168
Turnip greens, frozen, cooked, ½ cup 2.9 24
Tomato paste, ¼ cup 2.8 54
Pine nuts, 1 oz 2.6 191
Peanut butter, 2 Tbsp 2.5 192
Tomato puree, ½ cup 2.5 48
Tomato sauce, ½ cup 2.5 39
Canola oil, 1 Tbsp 2.4 124
Wheat germ, toasted, plain, 2 Tbsp 2.3 54
Peanuts, 1 oz 2.2 166
Avocado, raw, ½ avocado 2.1 161
Carrot juice, canned, ¾ cup 2.1 71
Peanut oil, 1 Tbsp 2.1 119
Corn oil, 1 Tbsp 1.9 120
Olive oil, 1 Tbsp 1.9 119
Spinach, cooked, ½ cup 1.9 21
Dandelion greens, cooked, ½ cup 1.8 18
Sardine, Atlantic, in oil, drained, 3 oz 1.7 177
Blue crab, cooked/canned, 3 oz 1.6 84
Brazin nuts, 1 oz 1.6 186
Herring, Atlantic, pickled, 3 oz 1.5 222
Adapted from:

58
______________________
G. Food Sources of Iron
Food Sources of Iron
Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the
standard amount.
Food, Standard Amount Iron
(mg)
Calories
Clams, canned, drained, 3 oz 23.8 126
Fortified ready-to eat cereals (various), ~1 oz 1.8-21.1 54-127
Oysters, eastern, wild, cooked, moist heat, 3 oz 10.2 116
Organ meats (liver, giblets), various, cooked, 3 oz (Organ meats are high in cholesterol.) 5.2-9.9 134-235
Fortified instant cooked cereals (various), 1 packet 4.9-8.1 Varies
Soybeans, mature, cooked, ½ cup 4.4 149
Pumpkin and squash seed kernels, roasted, 1 oz 4.2 148
White beans, canned, ½ cup 3.9 153
Blackstrap molasses, 1 Tbsp 3.5 47
Lentils, cooked, ½ cup 3.3 115
Spinach, cooked from fresh, ½ cup 3.2 21
Beef, chuck, blade roast, lean, cooked, 3 oz 3.1 215
Beef, bottom round, lean, 0” fat, all grades, cooked, 3 oz 2.8 182
Kidney beans, cooked, ½ cup 2.6 112
Sardines, canned in oil, drained, 3 oz 2.5 177
Beef, rib, lean, ¼” fat, all grades, 3 oz 2.4 195
Chickpeas, cooked, ½ cup 2.4 134
Duck, meat only, roasted, 3 oz 2.3 171
Lamb, shoulder, arm, lean, ¼” fat, choice, cooked, 3 oz 2.3 237
Prune juice, ¾ cup 2.3 136
Shrimp, canned, 3 oz 2.3 102
Cowpeas, cooked, ½ cup 2.2 100
Ground beef, 15% fat, cooked, 3 oz 2.2 212
Tomato puree, ½ cup 2.2 48
Lima beans, cooked, ½ cup 2.2 108
Soybeans, green, cooked, ½ cup 2.2 127
Navy beans, cooked, ½ cup 2.1 127
Refried beans, ½ cup 2.1 118
Beef, top sirloin, lean, 0” fat, all grades, cooked, 3 oz 2 156
Tomato paste, ¼ cup 2 54
Adapted from:

59
________________________________
H. Non-Dairy Food Sources of Calcium
Non-Dairy Food Sources of Calcium
Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also
calories in the standard amount.
Both calcium content and bioavailability should be considered when selecting dietary sources of
calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant
foods that would be needed to provide as much calcium as in a glass of milk may be unachievable
for many. Many other calcium-fortified foods are available, but the percentage of calcium that can
be absorbed is unavailable for many of them.
Food, Standard Amount Calcium
(mg)
Calories
Fortified ready-to-eat cereals (various), 1 oz 236-1043 88-106
Soy beverage, calcium fortified, 1 cup 368 98
Sardines, Atlantic, in oil, drained, 3 oz 325 177
Tofu, firm, prepared with nigari, ½ cup (Nigari is calcium sulfate and magnesium chloride.) 253 88
Pink salmon, canned, with bone, 3 oz 181 118
Collards, cooked from frozen, ½ cup 178 31
Molasses, blackstrap, 1 Tbsp 172 47
Spinach, cooked from frozen, ½ cup 146 30
Soybeans, green, cooked, ½ cup 130 127
Turnip greens, cooked from frozen, ½ cup 124 24
Ocean perch, Atlantic, cooked, 3 oz 116 103
Oatmeal, plain and flavored, instant, fortified, 1 packet prepared 99-110 97-157
Cowpeas, cooked, ½ cup 106 80
White beans, canned, ½ cup 96 153
Kale, cooked from frozen, ½ cup 90 20
Okra, cooked from frozen, ½ cup 88 26
Soybeans, mature, cooked, ½ cup 88 149
Blue crab, canned, 3 oz 86 84
Beet greens, cooked from fresh, ½ cup 82 19
Pak-choi, Chinese cabbage, cooked from fresh, ½ cup 79 10
Clams, canned, 3 oz 78 126
Dandelion greens, cooked from fresh, ½ cup 74 17
Rainbow trout, farmed, cooked, 3 oz 73 144
Adapted from:

Michigan School Gardening Guide

Michigan School Gardening Guide

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