How to prepare Crushed and Ground Herbs and Spices?

Add about 15 minutes before the end of cooking. The flavors in crushed or ground spices are released quickly.

Crushing or grinding whole spices and herbs provides more flavor than the whole form. Ground black pepper in a pepper shaker does not have the zest of freshly ground pepper. Grinding pepper from the pepper corn provides more flavor.

For cold salad dressings, mix herbs and/or spices with vinegar for several hours before adding oil in order to develop the flavor.

Be Creative

Be both a scientist and an artist as you learn to cook with spices. Start with several herbs and spices, learning to know the flavoring and how it complements different dishes. Look for new ideas by checking labels on spice packages and by collecting recipes on regional or other specialty dishes.

Sources of Vitamin A

Fruits % Vitamin A

Apricot 45 %

Cantaloupe 100 %

Dried apricots 50 %

Mango 40 %

Watermelon 20 %

Vegetables % Vitamin A

Carrot 270 %

Collards 50 %

Hot chili peppers 80 %

Leaf Lettuce 40 %

Mustard Greens 90 %

Romaine Lettuce 20 %

Spinach 70 %

Sweet Potato 440 %

Tomato 20 %

Remember: Eat at least one vitamin A rich fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach, or broccoli every day. Sources of Vitamin C

Our list shows fruits and vegetables which are high in vitamin C. That means they contain at least 20% of the daily value of vitamin C in one serving. Look through the list and find your favorites! Eat at least one fruit or vegetable high in vitamin C every day.

Remember: Eat at least one vitamin C rich fruit or vegetable, such as grapefruit, oranges, green pepper, or cauliflower every day. High Sources of Fiber

High sources provide at least 20% (5 grams) of the daily value of fiber per serving.

Good Sources of Fiber

Good sources provide at least 10% (2.5 grams) of the daily value of fiber per serving.

Remember: Eat at least one high fiber fruit or vegetable, such as apples, grapefruit, or broccoli every day.