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Nothing's better than veggies

Use this simple sheet for tips and tricks on how to add more veggies to your meals. Find even more at

Veggie Choose and store Cook and enjoy
CornSweet corn

Look for ears with green husks, fresh silks and tight rows of kernels.

Refrigerate corn with husks on and use within 1-2 days.

Freeze your corn by boiling it for 3-5 minutes. Then rinse under cold water and drain. Dry well and store in an airtight container, like a freezer bag.

Grill it
Husk the corn. Brush lightly with one tablespoon extra-virgin olive oil (between four ears of corn). Grill on medium-high, turning occasionally until lightly charred and tender. About 8-12 minutes total.

Green pepperGreen pepper

Look for a firm, shiny and wrinkle-free pepper.

Refrigerate unwashed in a plastic bag. They’ll stay fresh for about a week.

Stuff 'em
Bell peppers are great raw, but if you’re looking for a way to cook them, start by making your own mixture of beans, brown rice, vegetables and seasoning, then stuff them! Bake and enjoy.


Pick firm, well-shaped cucumbers that are dark green in color and heavy for their size. Avoid cucumbers with spongy spots.

Do not wash before storing. Put them in a plastic bag on a shelf towards the front of your refrigerator.

Raw is best
Cucumbers are best eaten raw or barely cooked, but can add crunch to a variety of dishes. Amp up your salsa, chicken, shrimp, tuna salad and more by adding finely diced cucumber.


Find tomatoes with bright, shiny skins and firm flesh that has a little give.

Store at room temperature away from direct sunlight. Use within one week after ripe. Refrigerate only if you can’t use them before they spoil.

Make a vinaigrette
In a blender, combine a chopped tomato, two tablespoons vinegar (white or balsamic), one tablespoon olive oil, 1/2 teaspoon Dijon mustard and your favorite herbs (basil, thyme etc).

Add to anything!
Tomatoes are great in almost anything—stewed, baked, grilled and roasted. Prefer them raw? Drizzle balsamic vinegar over several slices with fresh basil.

Green beansGreen beans

Pick beans that snap easily when bent.

Refrigerate in plastic bag, use within one week. Wash raw beans in cold water. Just before using, remove the strings and trim the ends.

Super sautéed
Sauté green beans in a little olive oil, lemon zest and garlic. Or toss them into your favorite stir-fry, stew, casserole or salad.


Select eggplants that are heavy for their size and without cracks or discolorations.

Both cold and warm temperatures can damage eggplant. Store eggplants in the refrigerator crisper drawer. Use within 5-7 days.

Blanch or steam, then freeze for up to six months.

Important note
Eggplant should not be eaten raw. Cooking an eggplant gets rid of a toxic substance call solanine.

Bake whole or sliced
Whole: Pierce the skin several times and cook for 30–40 minutes at 400 degrees. Baking whole eggplants creates a soft flesh that is easy to mash or purée.

Sliced: Dip into beaten egg whites, then in bread crumbs. Sprinkle with Parmesan cheese and bake until tender. Add to pasta sauce, lasagna or as a pizza topping.

Grill it
Cut into 1/4 inch thick rounds. Brush with one tablespoon extra-virgin olive oil. Grill on medium-high, turning occasionally until lightly charred and tender. About 2-3 minutes total.


Opt for zucchini that’s eight inches or less with a slightly prickly, but shiny skin.

Refrigerate for up to 3-4 days in the crisper drawer. Wash right before you use it.

Keep puréed and grated zucchini on hand by freezing it for use in soup or sauce and breads or muffins.

Bake it in
Add zucchini to any casserole, pasta sauce, quiche, omelet or lasagna. It’s an easy way to pump up the vegetables.

Bulk up your spaghetti sauce with puréed zucchini. It barely alters the taste, but packs in nutrients and decreases the amount of sodium.


Look for dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves.

Wrap kale in a damp towel or plastic bag and refrigerate in the crisper drawer. Use within a week. Keep the towel damp or the leaves will wilt.

Wash, de-stem and blanch leaves for two minutes. Rinse in cold water to stop the cooking, drain and pack into airtight containers such as freezer bags.

Asian inspiration
Kale is great tossed into your favorite noodles when about
five minutes from being done. Season with a small amount of sesame oil, sesame seeds and salt. Or, add it to stir-fry, vegetable or bean soups.

Simple substitute or snack
Swap kale into recipes that call for spinach or collard greens.

Add sautéed kale (chopped) to omelets, quiches, scrambled eggs, casseroles or mashed potatoes. You can also bake kale for a crunchy snack that’s a great substitute to potato chips.

Looking for recipes?

Visit the MyKitchen section of to search for tasty and simple recipes that feature your favorite veggies.