W H AT S

I N S EAS ON
I N J AN UA RY ?
V EG ETAB L ES
Lettuce
Cabbage
Onions

V O L U M E

4 ,

I S S U E

How Do I Eat It?

Beets

Why Should I Eat It?

Beets are the only
vegetable with betalain
which helps your eyes

Cut them up and roast

them in the oven at 400
until soft (10-20 min)

They are a good source of

Vitamin C to help you get
sick less and heal quickly

Add them to potato salad

Save the beet greens and

use them in a salad

Beets also contain nitrates

which can lower your
blood pressure

Cook the greens in a pan

with garlic and onions

Some athletes eat beets

to improve their workout

Sweet
Potatoes

Boil them with other root

vegetables like carrots,
potatoes, and turnips

Beets

F RUI T S

Fruit of the Month

Why Should I Eat It?

How Do I Eat It?

Pears are great raw, just

wash and eat!

Lemons

Pears can be sliced and

added to salad

Oranges

Grapefruit

Check out the

recipe on the
back:

2 0 1 6

Pears

J A N U A R Y

Vegetable of the Month

Winter Squash

Apples

Beet Mashed
Potatoes

Use pears in any recipe

where youd use apples,
like pear pie or cobbler
Cut a pear in half, add
cinnamon and nuts, and
microwave it for a sweet,
healthy hot dessert
Try Asian pears too, they
are crunchy like apples

Pears

The skin of pears has

triple as many nutrients as
the flesh, so dont peel it

Pears can lower your risk

for developing diabetes

One pear has 20% of your

recommended daily value
for fiber, so theyll help
keep you full and reduce
your appetite

Pears may help lower

your cholesterol

INSIDE THIS ISSUE

Vegetable of the Month:

Beets
Fruit of the Month: Pears
Recipe: Beet Mashed
Potatoes

Ingredients

Beet Mashed Potatoes

Total Time: 30-40 min | Servings: 8-10

6-8 cups potatoes

1-1/2 - 2 cups fresh beets
1 cup onions
1 tsp. garlic powder

Method

Wash, peel, and chop the potatoes,

beets, and onions.
Boil the vegetables in a large pot of water until they are tender and easily
can be pierced by a fork. (Or you can microwave them in a covered bowl.)
Blend beets, onions, and garlic powder in blender with 1/4 cup of
water. Run the blender at high speed until the contents are smooth.
In a large bowl, mash potatoes. Then add beet onion mixture. Mix with a
spoon to make sure that the ingredients are uniformly mixed. If the
ingredients are too stiff, add a little water to bring to the desired
consistency. Add salt and pepper until it tastes how you like. Enjoy!

For a o plete list of stores ear

you, isit
.healthy or ers.org
Bri gi g fresh fruits, egeta les, a d
healthy s a ks to a or er store ear you.
Combating Hunger, Creating Opportunity

Washington, DC 20001
425 Second Street NW
DC Central Kitchen

W H AT S
I N S EAS ON
I N F EB RUARY ?
V EG ETAB L ES
Cabbage
Carrots
Garlic
Parsnips

V O L U M E

F RUI T S
Oranges
Grapefruit

How Do I Eat It?

Cabbage

Slice cabbage thinly for

coleslaw. Try vinegar in
dressings instead of mayo
Add it to soup or stir-fries

Use the large outer leaves

as taco or burrito shells

F E B R U A R Y

2 0 1 6

Why Should I Eat It?

Cabbage is one of the best

foods for increasing your
lifespan

The compounds in
cabbage (and broccoli and
kale) are very strong
protection against cancer

Try red cabbage, which is

extra healthy and protects
you against colds and flu

Cabbage is cheap and

high in fiber for filling meals

Fruit of the Month

Why Should I Eat It?

How Do I Eat It?

The fastest way is to just

peel and enjoy

Cut an orange into

segments to make fun
finger food for kids

Kiwi

Check out the

recipe on the
back:
Cabbage Bacon
Stew

To prepare cabbage, first

cut the whole thing in half.
Then cut out the center
stem, and everything left
is the part you can eat

Tangerines
Apples

I S S U E

Vegetable of the Month

Radishes
Sweet
Potatoes

4 ,

Peel and slice oranges

into segments to add a
sweet taste to salads, or
chicken and dumplings
Squeeze fresh oranges
and use the juice to soak
fish before you cook it

Oranges

Oranges are full of

Vitamin C, to keep you
energized in the winter

A single orange has your

entire days Vitamin C

Oranges make your heart

stronger and healthier

Citrus fruits like oranges

will also help lower your
blood pressure to
decrease your risk of
heart disease

INSIDE THIS ISSUE

Vegetable of the Month:

Cabbage
Fruit of the Month:
Oranges
Recipe: Cabbage Stew

Cabbage Bacon Stew

Prep Time: 15 min | Total Time: 60 min | Servings: 6-8
Ingredients

1/4 pound bacon (3-4 slices)

1 cabbage
2 onions
4 carrots (or 1/2 pound baby carrots)
8 potatoes
2 cups beef broth, veggie broth, or water

Method

Wash, peel, and chop the potatoes,

onions, carrots, and cabbage into bite-size pieces
Fry the onions and bacon in a large pan or pot until onions are soft.
Add the cabbage, cook for 5-10 minutes until it begins to soften.
Add the rest of the vegetables and broth. Add salt and pepper to taste.
Simmer on low heat for about 30 minutes until all vegetables are cooked
through. Serve and enjoy!

For a o plete list of stores ear

you, isit
.healthy or ers.org
Bri gi g fresh fruits, egeta les, a d
healthy s a ks to a or er store ear you.
Combating Hunger, Creating Opportunity

Washington, DC 20001
425 Second Street NW
DC Central Kitchen

W H AT S
I N S EAS ON
I N M AR CH?
V EG ETAB L ES
Spinach
Collards
Mushrooms
Radishes

V O L U M E

How Do I Eat It?

Broccoli
Cauliflower

F RUI T S
Oranges
Grapefruit
Tangerines

Check out the

recipe on the
back:
Cabbage Bacon
Stew

To prepare cabbage, first

cut the whole thing in half.
Then cut out the center
stem, and everything left
is the part you can eat

M A R C H

Spinach

Slice cabbage thinly for

coleslaw. Try vinegar in
dressings instead of mayo

Add it to soup or stir-fries

Use the large outer leaves

as taco or burrito shells

2 0 1 6

Why Should I Eat It?

Cabbage is one of the best

foods for increasing your
lifespan

The compounds in
cabbage (and broccoli and
kale) are very strong
protection against cancer

Try red cabbage, which is

extra healthy and protects
you against colds and flu

Cabbage is cheap and

high in fiber for filling meals

Fruit of the Month

Why Should I Eat It?

How Do I Eat It?

The fastest way is to just

peel and enjoy

Cut an orange into

segments to make fun
finger food for kids

Limes
Avocadoes

I S S U E

Vegetable of the Month

Asparagus
Butternut
Squash

4 ,

Peel and slice oranges

into segments to add a
sweet taste to salads, or
chicken and dumplings
Squeeze fresh oranges
and use the juice to soak
fish before you cook it

Limes

Oranges are full of

Vitamin C, to keep you
energized in the winter

A single orange has your

entire days Vitamin C

Oranges make your heart

stronger and healthier

Citrus fruits like oranges

will also help lower your
blood pressure to
decrease your risk of
heart disease

Cabbage Bacon Stew

Prep Time: 15 min | Total Time: 60 min | Servings: 6-8
Ingredients

Wash, peel, and chop the potatoes,

onions, carrots, and cabbage into bite-size pieces
Fry the onions and bacon in a large pan or pot until onions are soft.
Add the cabbage, cook for 5-10 minutes until it begins to soften.
Add the rest of the vegetables and broth. Add salt and pepper to taste.
Simmer on low heat for about 30 minutes until all vegetables are cooked
through. Serve and enjoy!

Washington, DC 20001
425 Second Street NW
DC Central Kitchen

Method

Combating Hunger, Creating Opportunity

Vegetable of the Month:

Spinach
Fruit of the Month:
Oranges
Recipe: Cabbage Stew

Bri gi g fresh fruits, egeta les, a d

healthy s a ks to a or er store ear you.

For a o plete list of stores ear

.healthy or ers.org
you, isit

INSIDE THIS ISSUE

1/4 pound bacon (3-4 slices)

1 cabbage
2 onions
4 carrots (or 1/2 pound baby carrots)
8 potatoes
2 cups beef broth, veggie broth, or water