APPLES
-Choose apples that have a fresh, bright appearance and firm to the touch.
-Store apples in the refrigerator.
-Try adding chopped apples into a salad; eat dried apples as a great on-the-go snack; sprinkle with brown sugar and bake for a healthier dessert.

APRICOTS
-Choose golden yellow apricots that are plump and firm.
-Store apricots in the refrigerator (for up to 3 weeks).
-Dried apricots make a great snack; blend with yogurt and other fruits to make a refreshing smoothie.

ARTICHOKES
-Choose compact, heavy and plump artichokes that are green.
-When storing, sprinkle water in a sealed plastic bag and refrigerator in the crisper.
-Steam, boil or microwave and dip in a lemon juice and/or yogurt.
-Add artichoke hearts to your favorite pasta or stew.

ASPARAGUS
-Choose bright green stalks that are straight with closed, compact tips with only an inch of the tough woody base – and the thinner the stalk the more tender.
-Store asparagus in the coldest part of the refrigerator with the base wrapped in a damp paper towel.
-Steam, boil, microwave or stir fry and add to pizza, omelets or casseroles.

AVOCADO
-Choose an avocado that ranges in color from light to dark green (and even black) and will yield to gentle pressure in the palm of your hand.
-Store unripened avocados at room temperature in a paper bag – they will keep 2-5 days.
-Peel, slice and sprinkle with lemon juice as a snack; use in salads, soups, dips and many other dishes.

BANANAS
-Choose bananas that are fully yellow with slight brown spots. You can ripen green bananas in a brown paper bag with an apple or a tomato.
-Store at room temperature, preferably on a banana hanger or hook.
-Slice bananas and add to cereal or yogurt; cook with a little bit of brown sugar for dessert; add to fresh fruit salad.

BELL PEPPER
-Choose firm, glossy peppers with unwrinkled skins and green stems.
-Refrigerate peppers unwashed in a plastic bag.
-Add red, green or yellow peppers to salads, stir fry or stuff with cooked rice and bake for a healthy main course.

BROCCOLI
-Choose broccoli with green or purple-green heads, never yellow.
-Refrigerate fresh broccoli unwashed in a plastic bag in the crisper - should last up to 16 days.
-Use fresh with low fat dips; stir fry and toss with pasta; or serve with lemon or reduced fat cheese sauce.

BRUSSELS SPROUTS
-Shop for firm, compact green sprouts.
-Store fresh brussels sprouts in the refrigerator.
-Brussels sprouts can be steamed, simmered in water, or sauteed until tender. Serve with lemon.

CABBAGE
-Choose a heavy compact head that has no discoloration.
-Store cabbage in the crisper for one to two weeks.
-Use in cole slaw or stir fry; red cabbage jazzes up fresh salads.

CANTALOUPE
-Look for cantaloupe that has a sweet aroma and that has a stem end that is slightly soft. Do not choose those that have part of the stem still attached.
-Let stand at room temperature for two to three days, then refrigerate in a tightly sealed plastic bag (the gas given off by ripening melons will spoil other produce).
-Serve fresh wedges for breakfast; stuff with chicken salad for lunch; or top with low fat ice cream for a healthy dessert.

CARROTS
-Look for firm carrots that are bright orange. When selecting a bag of baby carrots, check the "sell by" date on the package. if carrots become wilted, place in cold water for a few minutes.
-Store washed carrots in a plastic bag in the crisper. They should keep for several weeks.
-Enjoy fresh with a low fat salad dressing dip; shred and add to casseroles, meatloaf, or zucchini bread; stir fry with your other favorite vegetables.

CAULIFLOWER
-Choose heavy, firm cauliflower that is white with little discoloration.
-Keep cauliflower dry and refrigerate in a plastic bag. Before using fresh cauliflower, place head down in cold water with a teaspoon each of vinegar and salt to crisp it and draw out any insects.
-Serve raw with dip or in a salad; stir fry; or top with your favorite low fat sauce.

GRAPEFRUIT
-Shop for grapefruit that feels heavy for its size, and is firm and smooth textured. Avoid bruised fruit.
-Grapefruit will keep for a few days at room temperature. For longer storage, refrigerate in a plastic bag or in the crisper.
-Serve fresh in meals or snacks; combine different color grapefruit slices with leafy greens in a festive salad.

GRAPES
-Choose grapes that are plump, smooth and even-colored.
-Store unwashed in a plastic bag in your refrigerator.
-Slice and add to chicken salad; pop into freezer for a frozen treat; place on a toothpick with a piece of string cheese and a strawberry slice for a fruit kabob.

GREENS
-Look for collard, mustard, or turnip greens that have the darkest green color.
-Store in the crisper bin of your refrigerator. Try using a little salt in your water when cleaning fresh greens to help get rid of the soil that tends to stick.
-Use in a salad, side dish, or as an edible garnish for your main dish.

KIWIFRUIT
-Look for plump kiwis that are slightly soft to the touch.
-Ripen kiwis at room temperature for 3 to 5 days. They are ready to eat when they are soft and have a pleasant aroma. Ripe kiwis can be stored in the refrigerator.
-Cut in half and eat with a spoon; slice them for desserts or appetizers; add to pancake or waffle batter.

LETTUCE
-Choose the more nutritious darker green varieties of lettuce.
-Store lettuce in a plastic bag in the crisper bin of your refrigerator.
-Mix several types of green leafy lettuce for a delicious salad; add to sandwiches; serve as a base for chicken salad or fresh fruit.

ORANGES
-Look for oranges that have a fresh appearance and feel heavy for their size.
-Oranges will keep at room temperature for a few days. For best results, store in the refrigerator in a plastic bag or in the crisper.
-Eat as a snack; toss in salads; add to poultry-based dishes. Valencia oranges make especially goo juice.

PAPAYA
-Look for ripe papayas that are yellow-orange in color. If no ripe papayas are available, a mostly green papaya will ripen in 5-7 days at room temperature. Half green, half yellow fruit will ripen in 2 -4 days.
-Ripe papayas will keep in the refirgerator for a week.
-Enjoy as a snack; add to fruit salads; mix with other fruits and jalapeno peppers for a delicious fruit salsa.

PEACHES
-Select unripened peaches that are yellow or cream colored, and that have a mile aroma. Ripen in a brown paper bag at room temperature.
-Peaches are best when eaten as soon as they are ripe, but can be refrigerated for 3-5 days.
-Add to cereal or yogurt; blend with yogurt for a smoothie; use as a topping for pancakes or waffles.

PEARS
-To select pears, gently squeeze at the skinniest end; it will be slightly soft on a ripe pear. To ripen, place in a brown paper bag at room temperature.
-Store ripe pears unwashed in the refirgerator. Handle gently to avoid bruising.
-Serve in salads; add to gelatin; slice and dip in chocolate sauce for elegant dessert.

PINEAPPLE
-Look for deep green leaves and a fresh, bright appearance. The color of the skin does not indicate taste, but avoid fruit with obvious bruising or soft spots.
-Refrigerate fresh pineapple.
-Serve fresh in salads; use on a fruit kabob with strawberries and grapes; slice pineapple lengthwise, remove the fruit, chop and add back to the shell with other mixed fruit for a creative presentation.

POTATOES
-Choose fairly clean potatoes that are firm and smooth with shallow eyes, and avoid those with wrinkles, wilted skins or soft, dark areas.
-Store in a cool, dark, well-ventilated place; do not refrigerate. Potatoes can also be stored for 1-2 months in a burlap or brown paper bag with an apple to prevent them from sprouting.
-Top baked potatoes with steamed vegetables, salsa or chili; add garlic or other favorite herbs and spices to mashed potatoes; steam red potatoes and top with fresh herbs.

SPINACH
-Select spinach with fresh, crisp leaves.
-Store washed spinach in the refrigerator. When cleaning fresh spinach, add a little salt to your water to help get rid of soil that has the tendency to stick in the leaves.
-Combine raw spinach, red onions, mushrooms and raisins for a delicious salad; lightly steam for an excellent side dish.

STRAWBERRIES
-Select fully colored berries that are firm, plump, have a sweet aroma and still have the stem attached. A stained container may mean the berries inside are soft.
-Eat fresh berries within a few days of purchase. Do not wash or remove stems until ready to use.
-Slice and add to cereal; blend with yogurt for smoothies; use on top of waffles, pancakes, reduced-fat ice cream, pies and cakes.

SWEET POTATOES
-Look for sweet potatoes that are thick and that taper towards the end.
-Store in a cool, dark, well-ventilated place; do not refrigerate.
-Use in souffles and casseroles; breads, biscuts and muffins; and in desserts such as pies, cakes and cookies.

TOMATOES
-Ripe tomatoes are completely red or reddish-orange. They have a sweet aroma and yield slightly to gentle palm pressure.
-Most supermarket tomatoes are not fully ripe. Set in a bowl or ventilated paper bag and store at room temperature to ripen. Do not refrigerate.
-Add to salads and main dishes; use as a base for sauces and soups; try stuffing a large tomato with cooked corkscrew pasta and vegetables and baking in a muffin tin.

WATERMELON
-Look for watermelon that is symmetrical and feels heavy for its size. Ripe watermelon will have a healthy sheen and buttery yellow underside.
-Store uncut watermelon at room temperature for up to 2 weeks. Cut watermelon should be loosely wrapped and refrigerated.
-Use in fresh fruit salads; scoop out fruit and cut rind like a basket of an even prettier fruit salad.

WINTER SQUASH
-Acorn squash (dark green with yellow-orange undercolor) and butternut squash (buff to light tan) should have a smooth hard rind. Lightweight squash may be dry or stringy.
-Winter squash can be stored in a cool, dry place for up to 2 months.
-Winter squash can be baked or steamed, or added to soups, casseroles, and other dishes.