“Aren’t they ready yet?” my 8-year-old daughter asked, pointing at the abundant foliage in several container gardens on our deck.

“No, potatoes take a long time to grow,” I answered.

“But they’re really big and they have flowers!” she noted enthusiastically as she studied the potato plants in a half-barrel planter.

“We need to be patient, and our potatoes will be worth the wait. We will have tomatoes and peppers very soon, though. We can try a bell pepper. We can visit the farmers market for some fresh corn, too,” I replied.

I’m trying a little experiment this year. I’m checking to see if my children, who are helping grow some vegetables this year, will eat more vegetables as a result. That’s what the research says, but I’m not telling them. So far, they are interested.

Even if you don’t have a garden, you may have the opportunity to enjoy fresh, locally grown fruits and vegetables at the many farmers markets and roadside stands that are sprouting across the region. Some grocery stores also sell locally grown produce.

Farmers markets are fun to visit and provide delicious beginnings for family meals. They give children an opportunity to learn about food, nutrition and food preparation if you enlist their assistance.

Who can resist fresh vine-ripened tomatoes, cooked baby red potatoes and steaming hot corn on the cob at an outdoor barbecue? Enjoying a rainbow of fruits and vegetables offers many health benefits.

MyPyramid, the latest food guidance system, reminds us to vary our vegetable choices and eat about 2 1/2 cups of vegetables daily. Most of us fall short on dark green and orange vegetables. Dark green leaf lettuce, spinach, broccoli, squash and pumpkins can fill that void and provide a variety of vitamins and minerals in our diet.

According to MyPyramid, we need about 2 cups of fruit daily. The more colorful the fruit, the better. For example, strawberries and raspberries are loaded with antioxidant nutrients that may lower our risk for cancer and other diseases.

Try these tips to help you choose the best quality produce. Select an amount that you can use within a short time to avoid spoilage and waste.

• If you’re picking your own, be sure to bring clean containers or bags.
• Look for produce that is free from unusual odors or colors and signs of spoilage, such as mold.
• Handle produce gently to reduce bruising. Bacteria can thrive in the bruised areas.
• When buying cut produce, be sure it’s refrigerated and keep it cold during transport. Keep it in a cooler with ice if traveling a long distance.
• If custard-containing fruit pies or kuchen are for sale at an outdoor food stand, be sure they haven’t been allowed to stand in the sun. These are perishable items and should be stored cold.

Here’s a fun recipe that kids can help prepare. Visit www.mypyramid.gov to learn more about nutrition. Kids can play the MyPyramid Blast Off game, too.

Potato Packets for the Grill

4 large, red potatoes (or about 1.5 pounds of baby red potatoes), washed and cut into 1 1/2–inch cubes
2 Tbsp. olive or vegetable oil
1/2 tsp. salt or seasoned salt
1/2 tsp. ground black pepper
Heavy-duty aluminum foil or a large extra-heavy-duty foil cooking bag

Variations: Add one of the following ingredients - 1/4 c. chopped green onions, one chopped jalapeno chili pepper with seeds removed or 1/4 c. chopped cilantro.

Prepare outdoor grill. Place two 30- by 18-inch sheets of heavy-duty foil to make a double thickness. Place potatoes, oil and seasonings in center of foil. Bring short sides up and fold over several times to seal well. Gently shake to combine ingredients. (Or, place recipe ingredients in foil bag, seal and shake to combine.) Place bag on hot grill rack, cover and cook for 15 minutes. Carefully turn the packet or bag over using tongs or another utensil to avoid burns and then cook another 15 minutes. Remove from grill and cut slits in bag to allow the steam to escape. Carefully open and transfer mixture to a platter.

Makes four servings. Each serving has 186 calories, 27 grams of carbohydrate, 7.3 grams of fat, 3 grams of fiber and 301 milligrams of sodium.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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