Tips for storing fresh produce

Going Green --
It seems like it’s all the rage these days and it turns out going green is an important part of your successful weight loss, weight maintenance or diabetes control program too. That’s why lean/green meals are a key component of all of the diet-related lifestyle modifications recommended by Draelos Metabolic Center healthcare providers.

Lean/green meals primarily include a lean protein (fish, poultry, beef) and non-starchy vegetables.  Including a variety of vegetables and fruits in your diet regularly will help increase your satisfaction with your weight loss or maintenance program.  These low carbohydrate meals will also help you normalize blood sugar levels.

Summer is the perfect time to start preparing to stay lean and green in the cold winter months when high quality, great-tasting and affordable produce is less readily available. Farmer's Markets (or your neighborhood grocery store) are loaded with a wide variety of delicious, in-season produce during the summer months.  Properly preparing and storing fresh produce now will provide you with ingredients for a variety of convenient meals all year long.

Here are a few tips to help you store fresh produce without spending hours in the kitchen.

Long Beans (Green Beans-whole/cut), Broccoli, Brussels Sprouts, Carrots, Cauliflower, Summer Squash, Zucchini, Spinach, Other Greens, Sweet Corn, Corn-on-the-Cob, Asparagus:

1. Wash, trim, and slice/chop vegetables into desired size pieces.
2. Blanch vegetables to help kill bacteria and preserve quality.
   • TO BLANCH: Immerse in boiling water.  Immediately remove product as soon as color brightens.(1-5 minutes)
   • AFTER BLANCHING: Make sure to cool the product completely under cold water or in ice cold water to stop the cooking process.
3. Allow product to cool and dry completely (this will prevent huge frozen clumps of product).
4. Pack in zip-top freezer bags and freeze for later use.

Garden Herbs, Okra (whole/cut), Peppers (Green, Strips, Chopped), Onions (chopped):

1. Wash, trim, and slice/chop vegetables into desired size pieces.
2. Allow product to dry completely (this will prevent huge frozen clumps of product). Pack in zip-top freezer bags and freeze for later use.

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Favorite "Go Green" Recipes

1. Toss together okra, olive oil, salt and pepper in a large bowl.
2. Grill okra, covered with grill lid, for 2 to 3 minutes on each side until tender.
3. Cool 5 minutes, then serve.

Spring Vegetable Sauté
Makes 6 Servings

1 T canola oil                                 1 lb. sugar snap peas, trimmed
1 clove garlic, minced                    ½ lb. fresh asparagus, trim & slice diagonally
¼ red onion, cut into slivers           1-2 T balsamic vinegar
1 portabella mushroom, sliced       1 T snipped fresh tarragon, or 1 tsp. dried

1. Combine oil, garlic, & onion in a large skillet and sauté over medium-high heat for 2-3 minutes.
2. Add the mushroom, snap peas, asparagus, and 2 tablespoons of water.
3. Sauté 2-4 minutes, or until the mushrooms wilt and the peas are crisp tender.
4. Add the vinegar and tarragon.
5. Stir and simmer 2-3 minutes or until liquid reduces.

For more fresh produce storage tips, ask for a copy of our Canning and Freezing handout at your next visit to the Draelos Metabolic Center.

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