Fall is harvest season! Be sure to try fall harvest fruits and veggies, such as apples, pears, beans, greens, and sweet potatoes.September is “Fruits and Veggies: More Matters Month. Visit www.fruitsandveggiesmorematters.org to learn more simple tips for adding more fruits and veggies to your table.

Make healthy snacking easy: keep cut-up veggies, such as washed broccoli and carrots, in a clear container in the refrigerator and put fruit, such as apples and pears on the counter for easy access.

Growing Garlic IndoorsGarlic is an easy plant to grow indoors. It can provide tasty shoots year-round to use in salads, soups, potatoes, and any recipe you choose.

You will need:• Whole garlic bulb from the grocery store• Planting container • Potting soil

(If you don’t have a planting container, you can recycle a co� ee can, gallon milk jug, or other large food container, with holes poked in the bottom for drainage.)

To prepare for planting, break open the head of garlic and pull out the individual cloves. Fill the planting container with potting soil to about 2 inches from the top and plant the cloves with the pointy side facing up and space them apart, so they are not touching. Water regularly to keep them from drying out and place the container in a sunny window.

When the shoots are several inches long, you can snip them with scissors to use in your favorite recipes.

For more information on growing garlic indoors, visit our EatSmart Website for the September blog on growing garlic indoors: www.eatsmartmd.blogspot.com

simple tips for adding more fruits and veggies to your table.

Make healthy snacking easy: keep cut-up veggies, such as washed broccoli and carrots, in a clear container in the refrigerator and put fruit, such as apples and pears on the counter for easy access.

fall newsletter

Gardening for Nutrition

indoors: www.eatsmartmd.blogspot.com

Did you know thatmore than 90% of adults and children do not eat the recommended amount of fruits and veggiesper day?

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affi liation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To fi nd out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefi ts.dhr.state.md.us/.FSNE

Pick Your OwnHave you ever picked your own apples straight from the tree or found the perfect pumpkin by going out into the farm fi eld to pick it yourself? “Pick Your Own” farms are plentiful in Maryland and are a great experience for the whole family.

Find a “Pick Your Own” farm by visiting: http://www.pickyourown.org/MD.htm and search your area.

• Share the experience of picking your own fresh produce from the farm with your family.

• Choose a variety of di� erent kinds of apples and look at the di� erent colors, shapes, sizes, and have a taste test to determine everyone’s favorite apple.

• Look for recipes using fall harvest fruits and vegetables, such as pumpkin, apples, greens, beans, sweet potatoes, winter squash, and broccoli.

Visit http://eatsmart.umd.edu/recipe/recipesearch and search for new recipes to try.

Apple-Filled SquashServes: 4

Ingredients:1 acorn squash, washed1 apple, washed, cut in half, cored, and chopped2 teaspoons margarine, melted2 teaspoons brown sugar1/4 teaspoon cinnamonDash of nutmeg, optionalDash of ground cloves, optionalCooking oil spray

Directions: 1. Heat oven to 350 degrees. 2. Spray a 1-quart baking dish with cooking oil spray.3. Cut squash in half. Remove squash seeds from each half with a spoon.4. Place squash (skin side up) in baking dish, cover with foil and put baking

dish in oven for 30 minutes.5. In a medium bowl, add apple, margarine, brown sugar, and spices.6. Remove squash from oven. Flip squash over, and fi ll with apple mixture.7. Re-cover squash with foil, and bake 30 minutes more.Try serving this recipe with whole grains like brown rice or barley.

Gardening for Nutrition