Giving Garden hopes to top last year's harvest

Tomatoes still look like teeny marbles. Bunches of broccoli are just starting to form. Lettuce, though, is going strong.

It's still early, but the vegetable gardening season is in full swing.

Once again it's time for gardeners to open up their yards -- and their hearts -- to the less fortunate in the region through the Daily Herald's Giving Garden program. It encourages donations of fresh produce to area food pantries.

And whether onions or okra, every donation is needed and appreciated.

The program starts this weekend and runs through Sept. 28. Last year, gardeners donated 79,297 pounds of produce. Can they top that this year?

College of DuPage Horticulture Manager Elizabeth Britt said it's not too late to get started for the season. Several crops still can be planted and harvested through fall, some of which would even produce two crops.

"Carrots or onions, where you start from seed, would still be OK," Britt said. "Tomato plants are even still OK since we had a late spring."

Britt recommends planting cauliflower and Brussels sprouts in August since they can be harvested into October.

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There also are several guidelines to selecting the most nutritious plants to consider growing for donation.

Britt recommends spinach, broccoli and tomatoes for their nutrients, while tomatoes are known for having great antioxidants.

Head lettuce is at the bottom of the list in terms of nutrition, due to high water content.

Although leafy greens are among the most nutritious of crops, they also can be the most difficult to store.

Britt recommends refrigerating those as soon as possible to prevent wilting. Washing and drying produce also increases shelf life.

"Colder, harder fruits tend to last longer -- like cucumbers and squash," Britt said.

As far as "foolproof" produce is concerned, Britt recommends lettuce, cucumbers or squash, if space permits.

"Tomatoes are pretty darn easy," Britt said.

To make sure donations are in tip-top shape, there are a few things to keep in mind.

Pick produce just before it's fully ripened so it lasts longer.

A little dirt goes a long way in a food pantry; wipe any excess dirt and debris from produce.

If sharing a rare or unusual item, write or print a card with your favorite recipe or preparation instructions to include with the donation. Pantry staff can then give the instructions to clients who may not be familiar with such unique items.

Here is a list of produce that tends to last the longest, along with nutritional benefits. Remember, all fresh produce is needed, even if it's not on this list:

bull; Apples: antioxidants, fiber, vitamin C.

bull; Beans (lima, green): vitamin A.

bull; Beans (yellow wax): high in folate, magnesium.

bull; Beets: folate, folic acid, fiber, vitamin C, potassium.

bull; Broccoli: high in vitamin C, beta carotene, calcium, antioxidants, fiber, folate.

bull; Brussels sprouts: protein, good source of vitamin C, fiber, folate, potassium.

bull; Cabbage: vitamin C, beta carotene, fiber.

bull; Carrots: excellent source of beta carotene, vitamin A, potassium, fiber.

bull; Cauliflower: high in vitamin C, folate.

bull; Chard: high in vitamin A, sodium, calcium, iron, magnesium, potassium.

bull; Corn: fiber, niacin, folate.

bull; Cucumbers: beta carotene.

bull; Eggplant: some fiber, folate, potassium.

bull; Onions: fiber, some vitamin C.

bull; Peas: protein, iron, fiber, vitamin C.

bull; Peppers (red, green): excellent source of vitamins A and C.

bull; Potatoes, sweet potatoes: vitamins B and C, minerals, complex carbohydrates.

bull; Radish: potassium, vitamin C, folate, fiber.

bull; Spinach: high in vitamins A and C, potassium, folate.

bull; Summer squash (zucchini, crookneck): source of vitamin C, manganese, fiber.

bull; Tomatoes: high in vitamins A and C, beta carotene, the antioxidant lycopene and fiber.

bull; Winter squash (acorn, butternut, spaghetti): complex carbohydrates, fiber, potassium, iron, niacin, beta carotene.

If you'd like to check out a full analysis of vegetables, go to the University of Illinois Extension Web site at www.urbanext.uiuc.edu/veggies.