Myth: I can just put the beans from my garden directly in the freezer.

Answer: Busted!

Vegetables frozen without blanching are safe to eat, but the quality will not be good. Blanching (scalding vegetables in boiling water or steam for a short time) is a must for almost all vegetables. Blanching stops the action of enzymes. If enzymes remain active during freezer storage, they can cause undesirable changes in flavor, texture and color, as well as loss of vitamin A and vitamin C.

Blanching time is crucial and varies with vegetables. Under-blanching stimulates the activity of the enzymes and is worse than no blanching. Over-blanching causes loss of flavor, color, vitamins and minerals. See this guide for recommended blanching times for specific vegetables.

If you spend all the time growing vegetables and tending your garden, blanching may seem like one extra step. But it is a necessary step to maintain that fresh garden flavor.

For information on different methods for blanching and preserving foods, refer to Quality for Keeps: Freezing Vegetables (pdf). For more information about nutrition and food preservation, visit MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: You can't grill fruits and vegetables.

Answer: Busted!

Everything tastes better on the grill, and fruits and vegetables are no exception. While you have the grill going for your entree, include fruits and vegetables too. Grilling is a great way to prepare healthy fruits and vegetables in a quick and different way and keeps the heat out of the kitchen.

Since fruits and vegetables cook quickly on the grill, they retain their vitamins and minerals. Watch fruits on the grill a little more closely, as overcooking can make them mushy.

Wrap vegetables in aluminum foil. Smaller pieces of fruits or vegetables can be put in a grill basket. Peppers, onions, cherry tomatoes, mushrooms, pineapple chunks and new potatoes are easy to put on skewers for kabobs. For added flavor, try different spices, marinades and sauces when preparing fruits and vegetables.

Be sure to avoid cross-contamination when grilling. Keep raw meat and juices away from fruits and vegetables on cutting boards, platters and cooking and serving utensils.

New MyPlate guidelines tell us to make half our plate fruits and vegetables. What better way to get a tasty plate with grilled fruits and vegetables!

For more information on selecting, storing and preparing fresh fruits and vegetables, see Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: I can use a microwave for home canning.

Answer: Busted!

As wonderful as microwaves are, they are not appropriate for home canning. The purpose of canning is to destroy bacteria and prevent food-borne illness. Improperly canned foods provide an ideal environment for Clostridium botulinum bacteria to grow. There are only two approved methods for canning food at home — boiling water canning and pressure canning.

Microwaves can’t reach a high enough temperature to safely destroy bacteria. They also heat unevenly, so you can’t guarantee consistent heat to each jar during processing. As a result, cold spots could protect bacteria from being destroyed. There is also a risk of the jars exploding when removing them from the microwave due to the vigorous boil. Use safe canning practices and skip the microwave when canning.

For more information on home canning, see Quality for Keeps: Steps to Success in Home Canning.

Additional nutrition and food safety information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: Watermelon has no nutritional value - it’s all water.

Answer: Busted!

Watermelon has been a summer favorite for generations. While it is true that watermelon is largely water (about 91%) and can be a refreshing treat on a hot summer day, it does merit some nutritional value as well.

Sweet, juicy watermelon provides vitamins A and C, potassium and magnesium. It has no fat or cholesterol and is low in calories (about 50 calories for 1 cup diced melon). Watermelon is also an excellent source of lycopene, an antioxidant found in red plant foods that can protect against certain cancers.

Choose watermelons with a smooth surface and a yellow underside. That is the part of the melon on the ground during the ripening process. If there is not a pale yellow side to the melon, it was most likely picked before it was ripe.

Store whole watermelon at room temperature until fully ripened and refrigerate up to one week. Cut watermelon can be stored in the refrigerator for 3 to 4 days. For food safety, always wash the outside rind before cutting the melon open.

Try a watermelon smoothie, add watermelon to salads, or make a tasty salsa by mixing in some watermelon. There are many ways to enjoy this refreshing taste of summer!

Additional nutrition information can be found at http://missourifamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: MyPlate doesn’t really tell me what to eat.

Answer: Busted!

Although MyPlate doesn’t give us guidance on exact amounts to eat, it does serve as a visual reminder for what our plates should look like. The key message to remember with MyPlate is to make half your plate fruits and vegetables.

By following just this one tip, we can cut our calories and improve nutrition and health benefits without even trying.

The challenge may be how to eat more fruits and vegetables. The place to start is to have them readily available. You can’t eat them if you don’t have them. Always having fruits and vegetables on hand is the first step to making half your plate fruits and vegetables. Try these tips to get you started:

• Buy fresh fruits and vegetables when they are in season and at their peak flavor.
• Keep a supply of fruits that are dried, frozen and canned (in water or 100% juice), so that you always have some on hand.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Buy vegetables that are easy to prepare. Purchase pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes.
• Consider convenience when shopping. Try packages of pre-cut fruit for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
• Buy packages of vegetables such as baby carrots or celery sticks for quick snacks.
• If you see it you will be more likely to eat it. Have a bowl of whole fruit on the table or counter. Keep bowls of cut-up fruit and vegetables in see-through containers in the refrigerator for quick snacks.

For more information on seasonal fruits and vegetables, order Seasonal and Simple: A Guide for Enjoying Fresh Fruits and Vegetables.

Additional nutrition and health information can be found on the MissouriFamilies website.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227