Stems

1. Stems Baylee Berg

2. Definition • Stems- Plants in which the stock of it can be eaten • Generally tender and needs little cooking • Examples include: • Celery • Asparagus • Leeks • Fennel • Rhubarb

3. Nutrition • Celery • 6 calories • 44 mg calcium • 494 IU vitamin A • 3 mg vitamin C • 286 potassium • 12 mg magnesium • 32 mcg vitamin K • Asparagus • 27 calories • 1013 IU vitamin A • 8 mg vitamin C • 32 mg calcium • 70 mg phosphorus • 19 mg magnesium • Leeks • 38 calories • 1007 IU vitamin A • 37 mg calcium • 108 m potassium • 31.5 mg vitamin K • 30 mg folate

4. Nutrition Cont. • Vitamin C- maintains healthy capillaries, bones, skin, and teeth and is necessary for the enzyme that forms collagen • Vitamin A- promote good vision and help maintain tissues and skin and supports reproduction and growth • Vitamin K- helps the blood clot and bone health • Calcium- regulates blood clotting and nerve activity; contraction of muscles; keeps bones strong • Potassium- helps balance the amount of fluid on the inside and outside of cells and helps for electrolytes • Magnesium- helps build bones, make proteins, allow nerves and muscles to work normally, and regulates body temperature • Phosphorus- works with calcium to build strong bones and teeth and helps build cells and tissues • Folate- helps build red blood cells, form DNA, and use protein

5. Healthiest Stem- Celery • Most of calcium- 4% of 2000 calorie diet • Low in saturated fat and cholesterol • Lowest amount of calories • Most potassium- 8% • Most vitamin K- 40% • Good source of vitamin A- 10%

6. Selecting your produce • Asparagus • Choose firm, smooth, and brightly-colored stalks with compact tips • Avoid limp stalks • Choose stalks of equal thickness to ensure even cooking times • Celery • Choose firm, unblemished stalks • The stalks and leaves should be green, not yellow • Leeks • Choose firm leeks with tightly-rolled tops • Slender leeks tend to be younger and more tender, while larger ones with rounded bulbs tend to be older and more woody

7. How the Produce is Available • Canned (whole) • Frozen • Fresh • Canned (soup)

8. Local Food Prices • “Our Family” canned asparagus- $2.07 • “Dole” fresh celery- $1.59 a bag • Fresh asparagus- $1.99 per bundle • Cream of asparagus/celery soup- $2.19 • Fresh is most economical because it goes threw less processing than the other products

9. Storage • If it comes in a plastic bag, storing it in this manner will last about 7 - 14 days. It is recommended to rinse, dry and remove any blemished or damaged leaves and stalks prior to storage. • Try wrapping the your produce in aluminum foil. Wash it to remove any dirt and other items. Let it dry and then wrap it in the foil. Using this method, it can last for weeks. • Place in a container lined with paper towels. Place celery in layers and cover with paper towels. Place in the fridge. This method is said to last longer than the plastic bag method.

10. Grown in North Dakota • Leeks- August through October • Celery- August through October • Asparagus- May through August • Rhubarb- May through June

11. How They are Consumed • Most Stem vegetables, such as celery, asparagus, and leeks, can be eaten raw • Thoroughly rinse produce in cold water and remove undesirable or over-ripe spots • Wash, rinse, sanitize, and air-dry all food-contact surfaces, equipment, and utensils that will be in contact with produce • If you decide to cook the produce: • Vegetables have some vitamins that dissolve in water and are lost when the cooking liquid is discarded • To help this, cook in the least possible amount of water

12. How It can Appeal to Children • Celery is a great option for children • All you need for a healthy kid-friendly snack: • Celery stocks • Peanut butter • Raisins (optional) • Spread the peanut butter in the hollow part of the celery, sprinkle raisins on top, and enjoy