❁ Although each type of bean is slightly different, you can swap one type for another in most recipes. Use what you have or buy what is cheapest or on sale.
❁ You can replace 1 pound of meat with 2 cups of cooked beans in many recipes.
❁ Dried and canned beans are great food to keep on hand. You may want to stock up when they are on sale.
❁ Dried beans are usually cheaper than canned beans but take longer to cook. Canned beans are fully cooked and ready to use cold or heated.
When kids help make healthy food, they are more likely to try it. Show kids how to:
❁ find and remove small rocks, seeds or plant parts from dry split peas.
❁ Rinse split peas in a colander under cool running water.
❁ Wash, peel or chop vegetables.
■ To maximize shelf life, store dry split peas in an airtight container in a cool, dark, dry place. Stored well, they keep their quality for 2 years or longer.
■ Cooked split peas can be refrigerated for up to a week.
❁ Split peas are mature peas that are allowed to dry before harvesting. When the skins are removed, they naturally split in half.
❁ Either yellow or green split peas can be used in most recipes. Yellow split peas have a mild flavor while green split peas are slightly sweeter.
❁ Look for bright-colored split peas, usually green or golden yellow.
❁ Dried split peas are inexpensive and store well.
❁ Split peas are available pre-packaged or in bulk bins
When kids help make healthy food, they are more likely to try it. Show kids how to:
❁ scrub sweet potatoes under cool running water.
❁ prick whole sweet potatoes with a fork before baking or microwaving.
❁ mix sweet potato cubes with oil and seasonings before roasting.
■ Store in a cool, dark area in an open container or bag that allows air flow. Use within 2 weeks for best quality. Refrigeration of raw sweet potatoes can cause a hard center and an unpleasant taste.
■ Scrub under cool running water just before using.
Fresh/Raw: Serve sticks or thin rounds with your favorite dip, or grate and toss in a salad.
❁ Choose firm, smooth skinned sweet potatoes without cuts, soft spots or bruises.
❁ Fresh sweet potatoes are likely to be lowest cost and best quality from October to January.
❁ Frozen and canned sweet potatoes (yams) are available year-round.
