50+ Lifestyles

Superior Shelf Life: Dietitian Tips to Help Produce Stay Fresh!

By Nina Struss RDN, LDN
Hy-Vee Registered Dietician
(515) 695-3779     NStruss@hy-vee.com

Summer is in full swing and that means the shelves are full of fresh and nutritious produce. Many people don’t eat enough fruits and vegetables on a daily basis; however, they are still hesitant to buy fresh produce. In some cases, this can be out of a fear of having fresh produce go bad in their fridge or on their counter. There are simple tips that can be followed to extend the life of fresh produce once it makes it home from the store. Extending the life of your produce can also save you money by making all of your dollars spent worth it in nutritional value.

Follow these dietitian tips for helping keep your produce fresh:

1) Avocados: These green gems can be tricky. To get the most out of your avocado, let it ripen on the counter until it reaches the ripeness you are looking for, then move it to the fridge to slow the ripening process. If you are only using part of an avocado, put the other half back in the fridge in an air-tight bag.

• Avocados are a great source of healthy fats to support brain and heart health, B vitamins, vitamin C to support our immune system, and fiber to help keep us full longer.

2) Potatoes: Your favorite spuds like a cool, dry place out of the light to hang out. Also, keep them away from onions and certain fruit like bananas and tomatoes.

• Potatoes are a great whole-grain option and a good source of fiber, potassium – an important mineral for blood pressure regulation – and vitamin C. Try to use the skin as much as possible in your cooking to get the biggest nutrient punch.

3) Dark Leafy Greens: Keep these green nutrition giants in the fridge. If your leaves do not come pre-washed, make sure you are washing and drying them properly. For the best results, soak and stir them in cold water for about 5 minutes then dry them out in a salad spinner. It is also important to note that leafy greens are some of the vegetables that are most susceptible to ethylene gas and can wilt easily when stored near the wrong fruit.

• Dark leafy greens are high in fiber, iron, magnesium and potassium. They are even a great non-dairy source of calcium.

4) Berries: These colorful little nuggets can be quite delicate and generally do not like being wet. So, if you are washing your berries before you store them, make sure to wash them in a good strainer and then spread them out onto a paper towel to dry. When storing in the fridge, it is best to store them in a container with a draining platform, so that they do not sit in any liquid that might settle out of them.

• Berries are another good source of fiber, as well as iron, B vitamins and some natural antioxidants that help protect our cells from damaging free radicals.

5) Fresh Herbs: How to properly store herbs is really dependent on the type you are bringing home. For more tender herbs, like cilantro and parsley, it is best to trim about an inch of the stems and put them in a glass of water and cover the top with a loose plastic bag. Then store that whole thing in the fridge. Hardier herbs, like rosemary and thyme, can be wrapped in a damp paper towel and kept in a plastic bag in the fridge. The standout is basil, which you can store on your counter in water, just like a flower bouquet.

• Herbs are a great way to add fabulous flavor to your meal without needing to add as much salt. They are also great sources of antioxidants and vitamins A, C and K.

It is important to remember that ethylene gas is a natural gas that is emitted by some fruit. There are some fruits that are considered high-ethylene gas emitting, such as bananas, tomatoes and stone fruit. Avoid storing these fruits with other more sensitive produce items, like your herbs and leafy greens. However, if you are looking to ripen something faster, you can pair it with a high-ethylene gas emitting fruit; but just make sure you keep an eye on it, so things don’t ripen too quickly before you can enjoy them!

Using fresh produce throughout the summer is a great way to increase your vitamin and mineral intake, as well as add great flavor and color to your table. For more ideas on how to use your favorite produce items, check out our fun Wellness Wednesday classes or our Freezer Meal Prep Workshops. For more daily guidance, you can try our Healthy Habits meal-planning program. These classes will help you get ahead in your meal prepping and planning for your busy summer.

For a fresh new take on using up some great summer vegetables, try this recipe for a Broccoli, Celery and Radish Salad. It will make a wonderfully light complement to any meal.

Broccoli, Celery and Radish Salad  

Serves 5

All you need:

Lemon-Honey Vinaigrette

• 1 tsp lemon zest     
• 2 tbsp fresh lemon juice     
• 2 tbsp Hy-Vee honey     
• 1 tbsp Hy-Vee Select apple cider vinegar
• 1/4 tsp Hy-Vee kosher sea salt
• 1/8 tsp Hy-Vee ground black pepper
• 1/4 cup Hy-Vee Select olive oil

Salad

• 3 lbs fresh broccoli
• 6 medium radishes with tops
• 1 bunch celery with leaves
• 2 cups arugula
• 1 1/2 oz. Parmigiano-Reggiano cheese

All you do:

1. Prepare Lemon-Honey Vinaigrette: Whisk together lemon zest, lemon juice, honey, apple cider vinegar, salt and pepper in a small bowl. Slowly whisk in olive oil; cover and refrigerate until ready to serve.
2. Cut florets from broccoli, reserve for another use. Peel tough outer layer of broccoli with a vegetable peeler; discard peels. Cut ribbons of broccoli from tender interior of stalks, transfer to a large bowl.
3. Trim radish leaves and thinly slice radishes; add leaves and slices to bowl. Trim leaves from celery; reserve 1/3 cup. Thinly slice four stalks celery on the diagonal about 1/8 inch thick; add celery leaves and slices to bowl. Add arugula; toss ingredients to combine.
4. Arrange salad mixture on five plates. Shave cheese with a vegetable peeler; add shavings to salads. Drizzle with Lemon-Honey Vinaigrette.

Recipe source: hy-vee.com
Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/broccoli-celery-and-radish-salad

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Nina Struss represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. She is a member of the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association). She can be reached at (515) 695-3779 or at nstruss@hy-vee.com.