Cabbage is a common spring vegetable that is enjoyed by many. I’ve always liked it in just about any form - cooked, fresh, and fermented, but have typically chosen standard head cabbage. Recently I’ve been trying other varieties and I have discovered that I really like bok choy.
     Bok choy (sometimes spelled bok choi, pak choy or pak choi) is a variety of Chinese cabbage and a member of the Brassicaceae family, within the sub-variety chinensis. This variety of cabbage does not form heads as other cabbages do, rather they have long, green leaves, with a lighter colored bulbous base that looks somewhat similar to celery. Bok choy originated in China, with records of cultivation going back to the 5th century and moved throughout Asia until the 15th century. It was introduced in Europe in the 18th century and eventually to North America in the 19th century.
      Bok choy is grown year-round in California and Hawaii and seasonally in a handful of states across the United States. It is a cool season crop and will be one of the vegetables that shows up in Midwest growing seasons in the early spring and fall. Most of the world’s crop is still grown throughout Asia, where limited farmland has led to sustainable practices of vertical farming. Bok choy is the crop of choice for vertical farming in Singapore, growing in towers up to 30 feet tall and producing nearly 1000 pounds annually for local consumption!
     Like most leafy greens, bok choy is low in calories but rich in nutrients. One cup of chopped bok choy has only 9 calories, 1 gram of fiber and is rich in vitamins A, C, K, and folate and calcium. Like other members of the Brassicaceae family, bok choy is also rich in glucosinolates, and selenium, both of which are shown to be effective in cancer prevention and management of blood sugar. Bok choy has flavor that is spinach-like in the leafy portion, while the crunchy stem end is similar to water chestnuts, with a slightly peppery undertone.
     For most preparations, leaves and stems are either chopped or julienned. Bok choy is the main ingredient in traditional kim chi, a spicy fermented side dish common in Korean cuisine. Smaller varieties of this vegetable, known as baby bok choy are often cut in half lengthwise and roasted or grilled. An easy way to start enjoying bok choy is to add to a fresh green salad or to your favorite stir fry. The recipe below is a simple and tasty dish that you can customize with your favorite protein add-in if you desire.
​
Bok Choy and Mushroom Stir-Fry
(makes 4 servings)
 
1 pound bok choy
1 large carrot
8 dried shitake mushrooms
1 tablespoon canola oil
1 teaspoon minced garlic
1 teaspoon minced ginger
¼ cup low sodium chicken broth
1 tablespoon oyster sauce
1 teaspoon sesame oil
2 teaspoons cornstarch
1 tablespoon sesame seeds
6 scallions, chopped
2 cups cooked brown rice

1. Wash hands and work surfaces. Wash bok choy and carrot and drain on paper towel.
2. Prepare vegetables: chop bok choy leaves and stems into 1-inch slices. Using a vegetable peeler, cut carrot into long ribbons lengthwise. Soak mushrooms in hot water for 20 minutes, drain and slice.
3. Heat wok over medium high heat; add oil, garlic and ginger and heat until fragrant.
4. Add mushrooms and stir fry 2 minutes. Add bok choy and carrots; stir fry 1-2 minutes.
5. Combine broth, sesame oil, oyster sauce and cornstarch; add to wok and heat until thickened.
6. Serve over brown rice; sprinkle with sesame seeds and scallions before serving.

 
Nutrition information: Calories: 293, Total Fat: 7.5g, Saturated Fat: .8g, Sodium: 565mg, Carbohydrates: 52g, Fiber: 8g, Protein: 9g
 
Recipe adapted from The Spruce Eats, analyzed by verywellfit.com

    Lettuce and salad greens of all types are among the most popular early season vegetable. As my husband and I have been planning our garden, I found myself getting more excited about early season crops than I usually do. I usually have ‘good intentions’, but this year, I’m using a different approach…with my salad greens anyway! I am using a container garden approach for my lettuce, as described in the article from the Tiger Garden shop on MU’s campus, which can be found at this link: https://bit.ly/3sRtYLc
     Lettuce, or Lactuca sativa, is an annual plant of the Asteraceae family. Lettuce was first cultivated in ancient Egypt as a seed oil and a medicinal herb, and several varieties are seen in ancient tomb drawings. Cultivation would continue in Ancient Greek and Roman civilizations and was praised by Hippocrates, the father of medicine, for its healing powers. Caesar Augustus is also said to have created a statue to honor the vegetable when it seemingly cured an illness when formal medications had failed.
     California dominates lettuce production at around 70% of production, with Arizona producing most of the remaining lettuce needed to feed the average American adult more than 30 pounds of lettuce per year. According to the USDA National Agricultural Statistics Service (NASS), more than 8000 million pounds of lettuce was grown in 2015, valued at nearly 1.9 billion dollars.
     The most common types of lettuce suitable for growth in the Midwest are butterhead, leaf, and romaine. Head lettuce requires a longer growing season than leaf lettuce and will turn bitter if temperatures in late spring are in the upper 70’s. In addition to growing in container gardens, lettuce can also be started indoors and transplanted or sown directly into soil as soon as soil temperatures reach between 45-55 degrees. If started indoors, seedlings should be gradually adapted to cooler outdoor temperatures before planting, a process known as hardening.
     Because of the high water content of lettuce – around 95% - lettuce is often thought to be void of nutrition, however it is a good source of vitamins A, C, and K, as well as potassium and folate. Lettuce that has deeper colors has higher concentration of nutrients, thus varieties like romaine and red leaf lettuce will have more nutrients than traditional iceberg lettuce. Combining lettuce varieties will increase nutritional value as well as appeal when making a salad.        
     The best spring salad contains variety in color, flavor, and texture. Create additional interest with dressings using different flavored oils and vinegars. Lemon or lime juice can also add tartness without excess acidity. Personalize your dressing with your favorite spices to complete your salad. Dressing should not be added to greens until just before serving to maintain the crisp texture of the greens. Lettuce can also be added to or used as a wrap for a sandwich instead of bread. This copy-cat recipe of one of my favorite restaurant appetizers is a tasty way to use lettuce in lieu of a salad.  


Asian Lettuce Wraps
(makes 8 appetizer or 4 meal servings)
 
1 tablespoon sesame oil
1 teaspoon minced garlic
1 lb. lean ground chicken
1 cup chopped water chestnuts
1 cup chopped red bell pepper
¼ cup low sodium teriyaki sauce
¼ cup water
1 tablespoon cornstarch
8 large lettuce leaves (Bibb or Romaine work well)
½ cup chopped green onion
¼ cup chopped peanuts
 

1. Wash hands and work surfaces. Wash bell pepper and green onions.
2. Heat oil in medium skillet. Add garlic and chicken. Break up chicken and stir until browned.
3. Add bell pepper and water chestnuts, stir to combine. Add teriyaki sauce and heat until bubbly.
4. Combine water and cornstarch. Add to chicken mixture; cook and stir until thickened.
5. Serve chicken in lettuce leaves, top with green onions and peanuts if desired.

 
Nutrition information (for 8 servings): Calories: 302, Total Fat: 7g, Saturated Fat: .6g, Sodium: 210mg, Carbohydrates: 6.5g, Fiber: 1g, Protein: 52g
 
Recipe adapted from MyPlate Kitchen, analyzed by verywellfit.com

Review these top ten reasons to get a soil test in your garden:
• Maximize the productivity of your garden. Soil tests identify yield-robbing deficiencies and provide recommendations for fertilizer and amendments.
• Reward your hard work with hard science. Fertilizer recommendations that are provided with soil test reports are based on sound research, which maximizes results from fertilizer use.
• Learn a little — or maybe a lot. Soil test recommendations come with information that will teach and inform about best management practices for your yard and garden.
• Save by applying only the amount of fertilizer that is needed. A soil test will determine the amount of nutrients that your soil will supply, so unnecessary fertilizer applications can be avoided.
• Be healthy. Well fertilized fruits and vegetables result in more nutritious food. Nutrient deficient soil yields produce that is lower in nutrients and protein.
• Protect the environment. Applying fertilizer according to soil test recommendations prevents excessive fertilizer applications. Fertilizer applied in excess of plant need increases the likelihood that it will run off into lakes, ponds, streams and rivers.
• Conserve. Don’t apply fertilizer when it isn’t needed. Fertilizers are made from our natural resources (natural gas and nutrient-bearing rocks). Unnecessary applications of fertilizer needlessly use those resources.
• Inventory your soil resource. Knowing the nutrient levels in your soil can help you plan future garden or yard management and needs.
• Color your lawn/flower bed/shrubs. A properly fertilized soil will result in a deep green color in your lawn. Properly fertilized flowers and shrubs will maintain a healthy appearance. Some shrubs will flower only if the soil is maintained with appropriate fertility.
• Detect what is wrong with your plants. A soil test can help solve the riddle of what could be ailing your plant(s) or lawn.
​
When is the best time for a soil test?
     Soil samples can be taken in the spring or fall for established sites. For new sites, soil samples can be taken any time when the soil is workable. Most people conduct their soil tests in the spring. Fall is a preferred time to take soil tests if one suspects a soil pH problem and wants to avoid the spring rush. Fall soil testing will allow you ample time to apply lime to raise the soil pH. Sulfur should be applied in the spring if the soil pH needs to be lowered.
     Want to learn more about testing your garden soil? Go to MU Extension’s Soil and Plant Testing Laboratory website to learn more:
https://extension.missouri.edu/programs/soil-and-plant-testing-laboratory

     This month’s spotlight is on another vegetable that many of us reach for all year ‘round for its continuous availability. It is a staple item on vegetable trays, adds a distinctive crunch to salads, and is a common sauté item in the beginning of many soup recipes. It’s also one of my favorite quick snacks to dip in some peanut butter.  By now you have probably guessed that I am talking about celery.
     Celery is a member of the Umbelliferae family that grew wild in the Mediterranean region thousands of years ago, and was mentioned in Chinese writings as early as 5 AD. The wild form of celery, also known as smallage, was initially used as medicine, though gained popularity as a food source in the 16th century in northern Europe. A popular variety in Asia is leaf celery, which has tender stems that are somewhat reminiscent of wild celery. It wasn’t until the 18th century that celery was refined and cultivated to resemble the vegetable that we recognize today. Pascal is the most common variety with the tight, straight, sturdy bunches that children like to fill with peanut butter. Celeriac, or celery root, is another variety that is grown for both the stalks and the bulbous root that resembles a turnip.
     Celery leaves have a stronger flavor than the stalk and are often dried, which intensifies the flavor. Celery seeds are also used for their flavoring capability alone and ground with salt as celery salt. One celery seed is about the size of the period and the end of this sentence, and one ounce of celery seeds can grow one acre of celery, producing 32,000 to 42,000 celery plants. In the US, most celery is grown in California, Florida and, ironically, Michigan where it made it’s debut in the early 1800’s.
     Widely recognized as one of the healthiest snacks available, celery is a great source of fiber, which is especially impressive given the vegetable's low-calorie count. This makes it a great choice for those concerned with losing weight or maintaining healthy digestion. Celery is a rich source of vitamins A, C, and K, as well as folate and potassium. Celery is also rich in antioxidants such as lunularin, bergapten, and phthalides, which aid in blood pressure regulation and the prevention of heart disease.
     When shopping, choose celery with firm stalks with bright green leaves that have a fresh aroma. Celery will keep up to two weeks wrapped in plastic in the crisper drawer. While firm, crispy celery is most desired for crudité and salads, if it starts to get limp, it can still be used in cooked dishes, or even chopped and frozen for later use. The salad recipe below is a tasty combination of colors, textures, and flavors.

Apple and Celery Salad
(Makes 8 servings)
 
2 cups chopped apples (about 4 medium)
1 cup chopped celery
½ cup raisins
½ cup chopped walnuts
¼ cup vanilla yogurt
2 Tablespoons orange juice
½ teaspoon cinnamon

1. Wash hands and work surfaces. Wash apples and celery stalks.
2. In a large bowl, combine apples, celery, raisins, and walnuts.
3. In a small bowl combine yogurt, orange juice and cinnamon; stir to combine.
4. Pour dressing over apple and celery mixture and mix well.
5. Chill 30 minutes before serving.

           
Nutrition information: Calories: 110, Total Fat: 1.5g, Saturated Fat: 0g, Sodium: 17mg, Carbohydrates: 24g, Fiber: 3.5g, Protein: 1.5g
 
Recipe adapted from MyPlate Kitchen, analyzed by verywellfit.com
 
Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties.
     MU Extension is a partnership of the University of Missouri campuses, Lincoln University, the people of Missouri through county extension councils, and the National Institute for Food and Agriculture of the U.S. Department of Agriculture. Visit our website at:
https://extension.missouri.edu/counties/urban-west-region

     Tiny ruby-throated hummingbirds dazzle us with their iridescent feathers and incredible speed in flight. Their presence adds excitement and interest to our gardens. They are surging north now and will arrive in Missouri by mid to late April. Planting appropriate plants can encourage these beautiful birds to visit our yards, gardens, and larger properties.

Planting for Ruby-throated Hummingbirds
     Red, pink, and orange tubular flowers are favorites of hummingbirds. They will drink nectar from a range of flower colors, including white and yellow.
     Consider, too, that hummingbirds need insects as a source of protein, especially when they are nest building and feeding their young. Plants with flowers with a wide, landing pad shaped inflorescence attract small insects which also supply a food source for hummingbirds.
     The ruby-throated hummingbird’s long, needle-like beak and long tongue allows them to drink flower nectar. Scientific studies indicate that trumpet vines Campsis radicans co-evolved with ruby-throated hummingbirds. The flowers supply the birds with nectar and pollen as the bird supplies pollination for the flower.
     While many gardeners find trumpet vines very aggressive, they can be controlled with heavy pruning when the plant is still dormant in late winter, frequent mowing near the base of the vine, removal of sprouts and sprouting underground stems, and removal of old blooms and immature seed pods.
     Other native plants that attract ruby-throated hummingbirds include:

• Cardinal Flowers
• Red Buckeye and Ohio Buckeyes
• Blue Sage (also called Pitcher Sage)

     Here is a link to a MU Publication Attracting Hummingbirds to Your Property https://extension.missouri.edu/publications/g9419
     This publication includes important information on ruby-throated hummingbirds’ life cycle and habitat and feeding needs.
     Non-native plants that supply nectar for hummingbirds include:

• Cleomes
• Petunias
• Hollyhocks (single flowers)

     Be sure to avoid using pesticides on flowering plants which hummingbirds visit to forage for nectar. Avoid plants grown with neonicotinoids systemic pesticides, too.

Hummingbird Feeders
     Supplemental feeding with nectar made with 1-part white granulated sugar to 4-parts of water in an easy to clean feeder helps hummingbirds survive, too. Clean feeders often to avoid bacteria growth (cloudy nectar) which can make them sick.
     Use a feeder that has red parts to attract hummingbirds. Using nectar with red dye or adding it to your nectar is not recommended. It may harm the tiny birds.
     Never use honey, artificial sugar, or brown sugar to make nectar. These ingredients can make hummingbirds sick.
     Here are links with helpful information on helping ruby throated hummingbirds thrive in your yard and garden:
https://mdc.mo.gov/discover-nature/activities/bird-feeding/attracting-hummingbirds
https://mdc.mo.gov/discover-nature/field-guide/ruby-throated-hummingbird
     Have more garden questions? Feel free to contact Cathy Bylinowski, MU Extension Horticulture Instructor, bylinowskic@missouri.edu, for information.
 

     In the middle of a Midwest winter, finding locally grown produce is a bit of a challenge except for maybe some hold-over winter squash. This is the time of year when I’m thankful for growers across the country and world that continue to provide us with tasty and nutritious fruits and vegetables. While the temperatures might be chilly in our zone, southern regions can keep tropical style fruits stocked in the produce section of our supermarkets. One of my favorites to look for is pineapple, and it’s also one fruit that I don’t even mind reaching for in the canned section all year round.
     Pineapple is believed to have originated in the Brazilian rainforests. They were harvested by the native tribes and spread throughout South and Central America. When Christopher Columbus landed in the new world, the Spaniards named the fruit “piña” due to its resemblance to a pinecone. Columbus returned to Spain with pineapple, where the fruit became very popular with Queen Isabella. The English added the word “apple” to the end of piña, which associated the new fruit with other delicious fruits.
     When thinking of pineapple production, most people think of Hawaii, where commercial production was introduced in the 1800’s. However, production declined in the 1970’s and most of the pineapple that we enjoy now comes from the Philippines and Costa Rica.
     When choosing a fresh pineapple, select one that is heavy and fragrant with firm shell and green leaves that are firmly attached at the crown. Pineapples can be stored at room temperature if used within two days, but should be refrigerated if stored longer, up to five days. Cutting a pineapple can be intimidating to some people but doesn’t need to be. Start by cutting off the bottom and the crown, and then remove the shell by ‘carving’ down the sides in sections, being sure to remove the prickly eyes. Once the peel is removed, the fruit can be cut into slices or cut lengthwise in half and then quarters and then cut into chunks. Most people like to remove the core, which can be a little tough (but that is my husband’s favorite part). There are also specialty tools that can make cutting and coring easier, as well as a tiktok hack that I didn’t have much success with.
     If you are feeling adventurous, you might save the crown of the pineapple and try to grow your own, like a friend of mine recently did. To try this, cut it off the crown, about an inch below the leaf cluster.  Trim away the outer fruit portion and a few of the leaves, leaving some of the inner core.  Allow the wound moisture to dry up for a week to discourage rotting, then plant in a large pot with moist, well-drained soil and place in a window with bright, indirect light. When the weather warms, move it outside for the same lighting conditions. Then, be prepared to move the pot in and out of the house for 2-3 years – or more. My friends moved their plant in and out for 7 years and were finally rewarded with a delicious pineapple!
     Pineapples are a rich source of vitamin C, an assortment of B vitamins, fiber, manganese, magnesium, and potassium. Pineapple is also a source of bromelain, an enzyme compound that helps to break down collagen fibers in meats and is often used in marinades. That same compound will also inhibit gelatin from setting up, so fresh pineapple should not be used, however canned pineapple is fine because the bromelain has been deactivated during canning. Bromelain also aids in digestion and acts as an anti-inflammatory agent which can be beneficial in chronic disease management.
     One of my favorite things to do with fresh pineapple is to dehydrate it…it tastes as good as candy to me! Instructions for dehydrating can be found at the MU Extension website at https://extension.missouri.edu/publications/gh1563   
     I like to keep crushed pineapple on my shelf to make the tasty muffin recipe below…it’s a favorite at my house and our Cooking Matters classes!

Carrot Pineapple Muffins
(Makes 12 muffins)
 
1 medium carrot, grated (about ¾ cup)
1 cup canned crushed pineapple with juice
4 Tablespoons canola oil
¼ cup cold water
1 Tablespoon white distilled vinegar
¾ cup all-purpose flour
¾ cup whole wheat flour
½ cup light brown sugar, packed
1 teaspoon baking soda
1 teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon ground nutmeg
½ cup chopped walnuts (optional)
 

1. Preheat oven to 350°F.
2. Wash hands and work surfaces.
3. Rinse and peel carrot. Shred with a grater. Measure out ¾ cup shredded carrot.
4. In a medium bowl, add pineapple with juice, oil, water, vinegar, and shredded carrot. Mix with a fork to combine.
5. In a large bowl, mix flour, brown sugar, baking soda, cinnamon, salt, and nutmeg. Blend well with a fork to break up any lumps.
6. Add wet ingredients to dry ingredients. Mix until just combined.
7. If using walnuts or raisins, gently stir in now.
8. Coat muffin pan with non-stick cooking spray. Fill each muffin cup about ¾ full with batter.
9. Bake on middle rack of oven until muffin tops are golden brown and a toothpick inserted comes out clean, about 20–25 minutes.

 
Nutrition information: Calories: 167, Total Fat: 8g, Saturated Fat: .6g, Sodium: 161mg, Carbohydrates: 22g, Fiber: 2g, Protein: 3g
 
Recipe adapted from Cooking Matters, analyzed by verywellfit.com
 
 
 

Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties. For research-based nutrition and food safety information and programs, visit https://extension.missouri.edu/counties/urban-west-region
 
MU Extension is a partnership of the University of Missouri campuses, Lincoln University, the people of Missouri through county extension councils, and the National Institute for Food and Agriculture of the U.S. Department of Agriculture. Visit our website at: https://extension.missouri.edu/counties/urban-west-region

     During the winter months when fresh local produce is in limited supply, I’m thankful for produce staples like carrots. While we can’t grow this early season vegetable just yet, carrots are readily available all year long, which is one reason they are high on the popularity scale.
     Carrots are a member of the Apiaceae family of aromatic flowering plants that also includes celery, parsnips, dill, and cilantro. While we are most accustomed to eating the main part of the plant, called the taproot, the leaves and stems are also edible and make an interesting addition to a salad. Wild carrots are believed to have originated in Persia (now Iran and Afghanistan) but did not look anything like the carrots we are familiar with today.
     By the ninth or tenth century, carrots were selectively bred to improve flavor and tenderness while reducing bitterness and woodiness. By the fifteenth century, the plant was shared throughout Asia and Europe and eventually to North America by early settlers. Carrots are now a widely produced vegetable worldwide.
     California produces over 85 percent of all carrots grown in the United States, with Michigan and Texas coming in next. The average carrot yield in 2020 was approximately 50,000 pounds per acre. Carrots are the sixth most popular fresh vegetable, with nearly eight pounds per person consumed in 2020. There was an upsurge in carrot consumption in the mid 80’s with the introduction of ‘baby cut’ carrots, which are actually large carrots that are cut and polished into smaller pieces. Actual ‘baby carrots’ are harvested when they are very young and small. Baby-cut carrot products have been the fastest growing segment of the carrot industry since the early 1990s and are among the most popular produce items purchased.
     While we are most familiar with orange carrots, they can also be found in many other colors including yellow, purple, red and white. The color, as well as growing environment and level of maturity can impact the flavor of carrots, producing flavors ranging from sweet to bitter to earthy. Color can also impact the nutrient profile of carrots. Beta carotene is the most familiar nutrient that is found in deep orange vegetables.
     Yellow carrots also contain beta carotene as well as lutein, both of with are beneficial to eye health. Red carrots provide biotin, fiber, potassium, vitamins K, B6 and C, and a trace element called molybdenum, an essential mineral like iron. This important mineral activates key enzymes in your body that helps rid itself of certain toxins.
     Purple carrots have a carotenoid called anthocyanin, which researchers are studying its ability to treat inflammation and obesity. White carrots, while devoid of color and beta carotene, they are not devoid of nutrition and still provide fiber to aid digestion.
     Carrots have always been a favorite at my house, either raw as a snack, in a salad, or along side a pot roast with potatoes and onions. They are also great roasted on their own or in a mix of other root vegetables, like the recipe below. Roasting brings out the natural sweetness and earthy flavors of many root vegetables, that is enhanced with simple herbs for an easy side dish that complements any kind of protein. 

     Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties. For research-based nutrition and food safety information and programs, visit https://extension.missouri.edu/counties/urban-west-region.
 
MU Extension is a partnership of the University of Missouri campuses, Lincoln University, the people of Missouri through county extension councils, and the National Institute for Food and Agriculture of the U.S. Department of Agriculture. Visit our website at: https://extension.missouri.edu/counties/urban-west-region
​

Simple Roasted Root Vegetables
(Makes 5 servings)
 
5 cups vegetables, cut into uniform sized pieces (carrots, onions, sweet potatoes, parsnips, beets)
1 tablespoon olive oil
2 teaspoons dried Italian seasoning
1/8 teaspoon ground black pepper
1/8 teaspoon salt

1. Wash hands and work surfaces. Preheat oven to 425ºF.
2. Spray a baking sheet with nonstick cooking spray. For easy clean-up, line pan with foil and then spray.
3. Spread vegetables evenly in a single layer on the pan.
4. Drizzle oil over the vegetables and stir. Sprinkle with Italian seasoning, ground black pepper, and salt; stir again.
5. Bake for 20-40 minutes, stirring every 10 minutes. Bake until vegetables are tender.

 
Nutrition information: Calories: 90, Total Fat: 3g, Saturated Fat: 0g, Sodium: 97mg, Carbohydrates: 16g, Fiber: 2g, Protein: 2g
 
Recipe from Spend Smart Eat Smart, Iowa State University, analyzed by verywellfit.com

     Did you receive or purchase a holiday cactus as a gift during the holiday season? Holiday cacti, beautiful alternatives to poinsettia, are either Christmas or Thanksgiving cacti. The two are closely related and both are tropical cacti native to south-eastern Brazil.
     Thanksgiving cacti normally begin flowering in mid to late November and continue into December. 
     Christmas cacti normally begin to flower in mid to late December and continue flowering into January. The stem segments of Christmas cactus are more rounded and do not have forward-pointing teeth.
    As either plant matures, their branches tend to arch downward resulting in a graceful appearance. The base of older plants becomes thick and woody, supporting the weight of the younger stems and flowers.
     The flowers of both cacti are similar. Each flower has 20-30 tepals. Tepal is the term used when flower parts cannot easily be classified as either sepals or petals. The outer tepals are short, unconnected and spread out or curve backwards. The inner ones, towards the tip of the flower, are longer and become more fused at the base to form a floral tube. The term "flower within a flower" has been used to describe their appearance.
     Colors range from deep pink to red and cultivars come in bicolored pink, purple, or red and white. Flowers of the Thanksgiving cactus have yellow anthers (male flower parts that bears pollen), while Christmas cactus flowers bear pink to purplish-brown anthers.
Whatever the true identity of your holiday cactus, all require similar growing conditions and cultural needs to thrive and flower next year. Both Thanksgiving and Christmas cactus are tropical, epiphytic (organisms growing at the surface of other plants, soil, or growing medium) cacti and not the "desert types." Therefore, their needs are somewhat different from other cacti.
     In nature these epiphytic cacti grow in well-drained tree crevices, where decayed bark and leaves accumulate. Epiphytic cacti need growing media high in organic matter with good drainage.
     Their native habitat is somewhat shady and humid. Although they cannot endure frost, the plants are native to higher altitudes and prefer cool temperatures, especially to develop flower buds. Flower buds will not develop when night temperatures are 70 degrees F or higher for extended periods of time. If possible, locate plants in a cool room or close to a cool window. Never place them near hot air ducts or appliances that produce heat.
     Flower bud initiation in these cacti is also influenced by the length of day. In nature, they are short-day plants which means they set buds in response to a period of darkness (12 hours or more) each day. In essence, short-day species really are "long-night" plants. At cool night temperatures (50 to 60 degrees F) some flower buds will form even if the plants are not exposed to long nights. For optimum flower bud formation, cool temperatures and natural day lengths (short days) are best, beginning about mid-September. If exposure to these conditions is delayed, flowering also will be delayed.
     Some reduction in watering at the beginning of bud formation is helpful to promote flower buds. However, plants should never be allowed to wilt.
     If plants become wilted even though adequate water has been provided, root rot is the likely cause, which results from overwatering. Fortunately, stem segments of epiphytic cacti root easily. Even when a plant's roots have died, these stem segments can be used to start new plants.
    ​During summer, holiday cacti can be placed outside in a protected, partly shaded northern or eastern exposure. Properly cared for, holiday cacti live for a long time, producing more flowers each year. They often become heirloom plants that are passed down from one generation to the next. Now is a perfect time to start this tradition in your family.

     As you begin planning the next special menu in the holiday line-up, acorn squash is a vegetable that is worth considering as an addition on your table. While not as common as the traditional sweet potato, the similar color, flavor, and texture of acorn squash can make a great mix-in with sweet potatoes or stand on its own in a variety of preparations.
     This is yet another vegetable that I didn’t learn to appreciate until I was an adult, once again demonstrating that our tastebuds are always evolving.
     Acorn squash is another member of the Curcurbitaceae plant family, which are related to cucumbers, gourds, and melons. The main difference between summer and winter squash is the state of maturity at harvest.
     While summer squash is harvested while immature with a tender skin, winter squash is allowed to fully mature and develop a hard rind. The hard rind retains moisture and allows the squash to be stored for several months in cool, dry conditions.
    Archaeologists have long considered that squash is one of the oldest known food crops, having found evidence that squash varieties were grown by early civilizations thousands of years ago. Many of the types of squash we know as winter squash are believed to have originated in the Andes mountains, then on through Central American and Mexico and eventually to the United States. Historical documents indicate that squash was served at the first Thanksgiving dinner between Pilgrims and Native Americans at Plymouth Colony in 1621.
     Though botanically classified as a fruit, acorn squash is more commonly recognized as a starchy vegetable, thus it is prepared similarly to vegetables like butternut squash and sweet potatoes. The most common variety of acorn squash has a variegated green and orange rind, but they can also be variegated green and cream, orange or even white.
     All varieties will reveal a golden flesh inside. When selecting squash, look for those that are free from blemishes, have hard, dull skins and are heavy for their size.
    Acorn squash is a rich source of vitamins A, C, numerous B vitamins, minerals including manganese, magnesium, and potassium and both soluble and insoluble fiber. These nutrients are shown to be beneficial in eye, skin, and gut health, as well as the prevention and management of chronic diseases like hypertension, heart disease and even certain cancers.
     The neutral flavor of acorn squash lends itself well for a variety of preparation methods. The unique fluted shape can be accentuated by cutting the squash crosswise in one-inch slices and removing the seeds in each slice, then lightly drizzling with vegetable oil, and seasoning with herbs before baking.
     They can also be cut in half and baked without any seasoning, then scooping and pureeing the cooked squash to be used in baked goods like muffins.  Baked pureed squash can also be frozen for later use. With their natural ‘bowl’ shape when cut in half (and the seeds removed) stuffing squash with either a sweet filling like apples or savory meat filling is a common practice. 
     When caramelized in the heat of the oven, the natural sweetness of the juice and honey in the recipe below makes a delicious finish to simple dish. Oh…and don’t forget that you can roast the seeds just like pumpkin seeds for a healthy snack!
 
Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties.
 

​     Pies! What a great way to enjoy the harvest from your own garden or to use these readily available fall vegetables from your local farmers markets and grocery stores.
 
Pie pumpkin - Cucurbita pepo
     Pie pumpkins are cultivated varieties of pumpkins that have been selected for human consumption. Pumpkin and squash have been part of humans’ diets for thousands of years. Native Americans grew, preserved, and ate a variety of pumpkins and squashes, for thousands of years before the arrival of European colonists.
     Early colonists adopted the use of pumpkins and squashes for a wide range of dishes including the pie and for soups, casseroles, breads, muffins, and more.
     The orange color of pumpkin tells us that it is full of an important antioxidant called beta-carotene. Beta-carotene is converted to vitamin A in the body.
Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease.
     One cup of cooked pumpkin also contains fiber, calcium, potassium, and vitamin C and E.
 
Butternut Winter Squash Cucurbita moschata 'Butternut' –
     Yes, butternut squash can be used to make pie! Perhaps you already prepare and serve it in soup or casserole recipes. Try using it to make pie. Its flavor will be subtly different than pumpkin or sweet potato pie. The texture and color will be slightly different, too. Like pumpkin, butternut squash is very nutritious.
     A one-cup of cooked butternut squash provides more than 450% of the Recommended Dietary Intake (RDI) for vitamin A and over 50% of the RDI for vitamin C.
 
Sweet potatoes Ipomoea batatas-
     If you haven’t harvested your sweet potatoes yet, dig them up before a freeze. Store the tubers in a warm, humid place for four to six days to increase sugar content. Sweet potatoes can be used right from the garden, but they might not taste as sweet as those you purchase from grocery stores or farmers markets.
     Here’s a link to a MU Extension horticulture publication on growing sweet potatoes. It is geared to small and commercial producers, but it still has a great deal of helpful information-
https://extension.missouri.edu/publications/g6368
     Enjoy pumpkin pie this November or try substituting cooked sweet potatoes or cooked butternut squash in this basic pumpkin pie recipe for a different yet equally tasty pie experience:
 
Light Pumpkin Pie Recipe
    Rinse pie pumpkin, sweet potatoes, or butternut squash, whichever you decide to use, under running water. Scrub with a vegetable brush or a clean sponge to make sure soil and other contaminants are cleaned off the skin. Peel and cook at least enough for the recipe below.  
     (Canned pumpkin and sweet potatoes can be used, too. Make sure that you use unsweetened canned pumpkin or sweet potatoes since the recipe below includes sugar. Occasionally canned or frozen butternut squash can be found in the grocery store, too.)
 
Ingredients:
One pie crust, uncooked
1/8 teaspoon cloves
2/3 cup sugar
2 cups of cooked and mashed pumpkin, sweet potatoes, or butternut squash
½ teaspoon cinnamon
13 oz. can evaporated skim milk
½ teaspoon ginger
3 egg whites
½ teaspoon nutmeg
Directions:
1. Wash hands and clean working surfaces.
2. Preheat oven to 375 degrees F.
3. Place pie crust dough in pie pan and crimp edges.
4. Mix all remaining ingredients in large mixing bowl. Pour into pie crust.
 
5. Bake 55 to 60 minutes until knife inserted in center comes out clean.
Cool before serving and refrigerate any leftovers.
 
    Here’s the link to the webpage for the original recipe and to more great recipes- https://extension.missouri.edu/publications/nc146
     Interested in growing butternut squash, pumpkin, or sweet potatoes next year? Consult the Vegetable Planting Calendar (https://extension.missouri.edu/publications/g6201) and Master Gardener Core Manual Chapter 5( https://extension.missouri.edu/mg5) for more information. Fall and winter is a great time to start planning your 2022 garden!