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SpinachKey Points For the best buy, choose spinach with crisp, dark green leaves.To prepare spinach, rinse leaves well to remove all the dirt.To store fresh, refrigerate for up to 3 days.Spinach contains vitamin A, which is good for healthy eyes and skin.Spinach Orange SaladSpinach and BeansIngredients:4 cups fresh spinach, stems removedand torn2 cups orange sections1 onion, sliced thin1 tablespoon vegetable oil1 tablespoon vinegar3 tablespoons orange juiceSalt and pepper to tasteIngredients:2 tablespoons vegetable oil1 onion, chopped2 garlic cloves, minced3 1/2 cups cooked greatnorthern beans6 cups fresh spinach, stemsremoved1 tablespoon vinegarSalt and pepper to tasteDirections:1. In a large bowl, combine spinach,orange sections and onion slices.Toss gently.2. In a small bowl, combine oil,vinegar and orange juice to makedressing. Mix well.3. Pour dressing on top of spinachmixture. Add salt and pepper totaste.4. Toss well and serve.5. Refrigerate leftovers.Makes 4 servings.Directions:1. In a large frying pan, heat oilover medium heat.2. Add onion, cook 2 minutes,stirring often.3. Add garlic, cook 1 minute.4. Add beans and cook untilhot, about 3 minutes.5. Add spinach and vinegar(add spinach in small batches), stirring often until spinach is wilted, about 3minutes.6. Season with salt and pepperand serve.7. Refrigerate leftovers.Quick Tips Add spinach tohomemade orcanned soups. Cook spinachand add to riceand pastadishes. Use spinach intossed salads. Remember torinse all fruitsand vegetablesbefore using.Makes 6 servings.This material was funded by USDA’s Supplemental Nutrition Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, providesnutrition assistance to people with low income. It can help you buy nutritious foods for a better diet., Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call(202) 720-5964 (voice and TDD). To find out more, contact: 1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federallaw and U.S. Department of Agriculture’s policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-WVisit our website at www.jsyfruitveggies.org for more great recipes!

The Nutrition Facts Label — What does it tell us?Recipe Name:Recipe Name:Spinach Orange SaladSpinach and Beans1. Start with the servingsize.2. Check calories.3. Limit these:-Total fat- Saturated fat- Trans fat- Cholesterol- Sodium4. Get enough of these:- Fiber- Vitamins A and C- Iron- CalciumPercent (%) Daily Value:5% or less is LOW20% or more is HIGHThis material was funded by USDA’s Supplemental Nutrition Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to peoplewith low income. It can help you buy nutritious foods for a better diet., Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). To find out more, contact:1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited fromdiscriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-WVisit our website at www.jsyfruitveggies.org for more great recipes!

Summer SquashKey Points For the best buy, choose summer squash (yellow or green) that is firmand without soft spots. To prepare summer squash, scrub and rinse skins. Cut off ends beforeusing. To store fresh, refrigerate in an open plastic bag for up to 3 days.Summer squash contains potassium, which is good for a healthy heart.Summer Squash &White Bean SaladIngredients:4 cups diced summer squash1 cup chopped red onion1 19-ounce can cannellini beans,drained and rinsed2 tablespoons vegetable oil1/4 cup apple cider vinegar1/2 tablespoon chopped rosemarySalt and pepper to tasteDirections:1. In a large bowl, combine summersquash, onion, and beans.2. In a small bowl, mix oil, vinegar,rosemary, salt, and pepper.3. Pour oil mixture over beansquash mixture and toss.4. Chill, serve and enjoy!5. Refrigerate leftovers.Makes 10 servings.Adapted from newhope360.comZucchini SpaghettiIngredients:1 tablespoon oil1 cup chopped onion4 cloves garlic, minced2 cups chopped tomatoes4 cups zucchini, sliced in thin stripsRed pepper flakes to tasteDirections:1. In a large pan, heat oil overmedium heat.2. Add onion and cook until soft,about 5 minutes.3. Add garlic and stir for 1 minute.4. Add tomatoes and cook,stirring, for 10 minutes.5. Add zucchini and cook just untilsoft, about 3 minutes. Add redpepper flakes to taste.6. Enjoy by itself or with yourfavorite pasta!7. Refrigerate leftovers.Makes 8 servings.Quick Tips Grate summersquash into anomelet. Slice and eatfresh in salads oras part of a coldvegetable platter. Steam choppedsummer squashin a smallamount of waterfor 5 minutes.Season withpepper and freshherbs. Kids can help!Rinsing freshsquash underwater is an easy,fun way toinclude yourchild in thekitchen!Visit our website at www.jsyfruitveggies.org for more great recipes!This material was funded by USDA’s Supplemental Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York,provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact: 1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibitedfrom discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Directorof Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD).

The Nutrition Facts Label — What does it tell us?Recipe Name:Recipe Name:Summer Squash andWhite Bean SaladZucchini Spaghetti1. Start with the servingsize.2. Check calories.3. Limit these:-Total fat- Saturated fat- Trans fat- Cholesterol- Sodium4. Get enough of these:- Fiber- Vitamins A and C- Iron- CalciumPercent (%) Daily Value:5% or less is LOW20% or more is HIGHThis material was funded by USDA’s Supplemental Nutrition Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to peoplewith low income. It can help you buy nutritious foods for a better diet., Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). To find out more, contact:1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited fromdiscriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-WVisit our website at www.jsyfruitveggies.org for more great recipes!

Black BeansKey Points Before preparing dried beans, sort for pebbles or shriveled beans.Dried beans need to be soaked before they are cooked.To soak dried beans, cover in cold water and bring to a gentle boil, turnoff heat and allow beans to soak in water for 1-2 hours. Do not add saltto the soaking water. Drain water and rinse with fresh water.Quick TipsTo cook beans, cover with fresh water and simmer for 1-2 hours. Do notlet beans dry out, beans should always be covered with water. Ingredients:1 1/2 cups cooked or 1 can (15.5ounces) of black beans, rinsed1 onion, chopped¾ teaspoon paprika1 tablespoon apple cider vinegar1 tablespoon vegetable oil1 garlic clove, minced2 tablespoons chopped basil(optional)Salt and pepper to tasteOne pound driedbeans (2 cups)equals 5 to 6 cupscooked beans. Beans are aninexpensive sourceof protein andfiber. Dried beans can bekept in an airtightcontainer for ayear.Directions:1. Combine all ingredients in alarge bowl. Mash together andmix well.2. Serve and enjoy!3. Refrigerate leftovers.Cooking isFamily Time!Black Bean &Sweet Potato StewIngredients:2 tablespoons vegetable oil1 onion, chopped2 garlic cloves, minced1 green pepper, chopped1 1/2 cups diced sweet potato2 tomatoes, chopped2 cups cooked black beans2 tablespoons chopped fresh parsleyor 2 teaspoons dried parsley(optional)Salt and pepper to tasteDirections:1. Heat oil in a large pot overmedium heat. Add onion, garlicand pepper. Cook until soft.2. Add sweet potato and 2 cupswater. Cook until sweet potatoesare soft, about 15 minutes.3. Stir in tomatoes, black beans,parsley, salt and pepper. Cookfor 5 more minutes.4. Serve hot and enjoy!5. Refrigerate leftovers.Makes 6 servings.Adapted from http://fatfreevegan.comBlack Bean SpreadKids can: Help sort throughdried beansbefore soaking. Help mash beanswith a fork.Makes 10 servings.Adapted from www.vegweb.comFor more information about Stellar Farmers’ Markets, visit nyc.gov and search “farmers’ markets”.Visit jsyfruitveggies.org for more great recipes!This material was funded by USDA’s Supplemental Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance topeople with low income. It can help you buy nutritious foods for a better diet. To find out more, contact: 1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider andemployer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion,political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 orcall (202) 720-5964 (voice and TDD).

The Nutrition Facts Label — What does it tell us?Recipe Name:Recipe Name:Black Bean andSweet Potato StewBlack Bean Spread1. Start with the servingsize.2. Check calories.3. Limit these:-Total fat- Saturated fat- Trans fat- Cholesterol- Sodium4. Get enough of these:- Fiber- Vitamins A and C- Iron- CalciumPercent (%) Daily Value:5% or less is LOW20% or more is HIGHThis material was funded by USDA’s Supplemental Nutrition Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to peoplewith low income. It can help you buy nutritious foods for a better diet., Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). To find out more, contact:1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited fromdiscriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-WVisit our website at www.jsyfruitveggies.org for more great recipes!

Key PointsBlack Beans Before preparing dried beans, sort through for tiny pebbles orshriveled beans. Dried beans need to be soaked before they are cooked. To cook beans, cover with fresh water and simmer for 1-2 hours. Donot let beans dry out, beans should always be covered with water.The best way to soak dried beans is to cover them in cold water andbring to a gentle boil, turn off the heat and allow beans to soak in thewater for 1-2 hours. *Do not add salt to the soaking water. Drainwater and rinse with fresh water.Black Beans & RiceIngredients:1 tablespoon vegetable oil1 onion, chopped1 green pepper, chopped2 garlic cloves, minced1 can (14.5 ounces) dicedtomatoes2 cups cooked black beans1 teaspoon chili powder1 1/2 cups uncooked brown orwhite riceSalt and pepper to tasteDirections:1. Heat oil in a large pot overmedium heat.2. Add onion, green pepper andgarlic. Cook until soft.3. Stir in tomatoes, black beans,3 cups water, and chili powder.4. Bring to a boil and stir in rice.5. Reduce heat, cover, andcook until rice is cooked,about 30-40 minutes.6. Let stand for 5 minutes andthen serve.7. Refrigerate leftovers.Black Bean WrapsIngredients:2 cups cooked black beans1/2 cup low fat shredded cheese1/3 cup salsa1/2 cup cooked brown or whiterice1 1/2 cups shredded lettuce4 flour tortillasDirections:1. In a medium bowl, combineblack beans, cheese, salsaand rice.2. Top each tortilla with 3/4cup of the black beanmixture and some lettuce.3. Roll up tortillas and slice inhalf to serve.4. Refrigerate leftovers.Makes 4 servings.Quick Tips One pounddried beans(2 cups)equals 5 to 6cups cookedbeans. Beans are aninexpensivesource ofprotein andfiber. Dried beanscan be keptin an airtightcontainer fora year. Remember torinse allfruits andvegetablesbefore using.Makes 5 servings.This institution is an equal opportunity provider and employer. This material was funded by USDA’s Food StampProgram. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buynutritious foods for a better diet. To find out more, contact 1-800-221-5689.Visit our website at www.jsyfruitveggies.org for more great recipes!

The Nutrition Facts Label — What does it tell us?Recipe Name:Recipe Name:Black Beans and RiceBlack Bean Wraps1. Start with the servingsize.2. Check calories.3. Limit these:-Total fat- Saturated fat- Trans fat- Cholesterol- Sodium4. Get enough of these:- Fiber- Vitamins A and C- Iron- CalciumPercent (%) Daily Value:5% or less is LOW20% or more is HIGHThis material was funded by USDA’s Supplemental Nutrition Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to peoplewith low income. It can help you buy nutritious foods for a better diet., Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). To find out more, contact:1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited fromdiscriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-WVisit our website at www.jsyfruitveggies.org for more great recipes!

Key PointsBlack Beans Before preparing dried beans, sort through for tiny pebbles orshriveled beans. Dried beans need to be soaked before they are cooked. To cook beans, cover with fresh water and simmer for 1-2 hours. Donot let beans dry out. They should always be covered with water.The best way to soak dried beans is to cover them in cold water andbring to a gentle boil, turn off the heat and allow beans to soak in thewater for 1-2 hours. *Do not add salt to the soaking water. Drainwater and rinse with fresh water.Black Bean Veggie PattiesIngredients:2 cups cooked black beans,mashed1/2 green pepper, finelychopped1/2 onion, finely chopped3 garlic cloves, minced1 egg1 tablespoon chili powder1 1/2 teaspoons cumin(optional)1/2 teaspoon hot sauce(optional)1/2 cup bread crumbsSalt and pepper to tasteQuick TipsDirections:1. In a large bowl, mix mashed beans,green pepper, onion and garlic.2. In a small bowl, mix egg, chilipowder, cumin and hot sauce. Addto large bowl. Stir in bread crumbs.Add salt and pepper to taste.3. To make 1 patty, lightly pack someof the mixture to fill 1/3 cupmeasuring cup. Take mixture outof cup and form into a patty orburger shape. Repeat to make theother 4 patties.4. Spray frying pan with non-stickcooking spray. Cook patties overmedium heat for 5 minutes oneach side.**5. Serve and enjoy!6. Refrigerate leftovers. One pound dried**The temperature of the patties mustreach 160 F in the center to be surethe egg has been properly cooked.rinse all fruitsand vegetablesbefore using.beans (2 cups)equals 5 to 6cups cookedbeans. Beans are aninexpensivesource of proteinand fiber. Dried beanscan be kept inan airtightcontainer for ayear. Remember toMakes 5 servings.This institution is an equal opportunity provider and employer. This material was funded by USDA’s Food Stamp Program. The Food StampProgram provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more,contact 1-800-221-5689.Visit our website at www.jsyfruitveggies.org for more great recipes!

The Nutrition Facts Label — What does it tell us?Recipe Name:Black Bean Veggie Patties1. Start with the servingsize.2. Check calories.3. Limit these:-Total fat- Saturated fat- Trans fat- Cholesterol- Sodium4. Get enough of these:- Fiber- Vitamins A and C- Iron- CalciumPercent (%) Daily Value:5% or less is LOW20% or more is HIGHThis material was funded by USDA’s Supplemental Nutrition Assistance Program-SNAP. The SNAP program, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to peoplewith low income. It can help you buy nutritious foods for a better diet., Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). To find out more, contact:1-800-342-3009 or go to: myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and U.S. Department of Agriculture’s policy, this institution is prohibited fromdiscriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write US

Dash red pepper flakes (optional) Directions: 1. In a large pot, heat oil over medium heat. 2. Add garlic and cook for 1 minute, stirring often. 3. Add onion and cook for 2 minutes more. 4. Add escarole and cook until wilted, about 2 minutes. 5. Add the chicken broth and white beans. 6. Simmer until the beans are heated through, about 5