Select, Prep & Store Vegetables in Maricopa County

Maricopa County residents can boost nutrition by choosing fresh, frozen or canned vegetables, each offering different advantages depending on budget and family needs.

Vegetables provide vitamins A, B, C, E and K, plus minerals like magnesium, copper and zinc. When shopping, select firm produce free of marks or decay. Use WIC benefits before SNAP or other payment methods for fruits and vegetables.

Color matters. Different colored vegetables contain varying amounts of vitamins, minerals and antioxidants. White jícama works raw in salads. Green options include okra for soups, broccolini with tender stems, and Swiss chard for stir-fries. Eggplant roasts or grills well. Radicchio adds a bitter note to salads. Yellow spaghetti squash substitutes for pasta. Daikon radish works sliced in salads or stir-fries. Parsnips, sweeter than carrots, roast or go into soups.

Families can try a "rainbow meal plan," where children select a different colored vegetable each day of the week.

Prep vegetables in 30-minute sessions a few times weekly. Wash and cut them in advance for convenient snacks and recipes. This reduces daily cleanup and saves time throughout the week.

Common vegetables maintain freshness for these periods after cutting: celery (1-2 weeks), carrots (2-3 weeks), peppers (1 week), broccoli (3-5 days), cauliflower (3-5 days), cucumbers (3-5 days), lettuce (3-5 days), onions (1-2 weeks) and potatoes (1-2 weeks). Always inspect vegetables for changes in appearance, texture or smell before cooking.

Loose vegetables cost less than pre-packaged options, though pre-packaged produce offers convenience for busy schedules.