Vegetables

Nutrition Vitamin A- body will make vitamin through beta carotene. Good sources- dark greens, oranges, and yellows Vitamin C- Good sources include raw broccoli, raw cabbage, kale, sweet potatoes, tomatoes, and green peppers Calcium- Broccoli, kale, and turnip greens

Types of veggies Fruits of a plant- tomatoes, eggplants, and peppers Stems- asparagus and celery Flowers of a plant- broccoli and cauliflower Roots- potatoes, carrots, beets, and onions

More types of veggies Leaves such as cabbage, greens, kale, and spinach Seed- green beans, peas, and corn

Quality Check Vegetables are available as fresh, canned or frozen Best method to purchase is fresh When buying fresh Heaviness in relation to size Good color Crisp/ firm and in good condition

Storing Fresh Potatoes and onions can be stored for weeks in a cool, dry area Other vegetables need to be stored in the fridge Excessive water on greens could spoil foods quicker

Preparing raw fresh vegetables Wash under cold running water, to preserve nutrients don’t soak Vegetables such as carrots, cauliflower, broccoli, mushrooms, and peppers can be eaten raw Trim bad parts but remember to keep the outside layers as much as possible- this is where we find the most nutrients

Cooking When vegetables are cooked appropriately: Lose few nutrients Bright, attractive color Tender-crisp- tender but still firm Translucent- clear enough for light to pass through, but not transparent Mellow, mild flavor For fruits this is a common reason people add extra sugar in recipes to “bring out the flavor” Overcooked vegetables lose their nutrients, flavor and texture (aka mushy) Use the fork test for doneness (fork goes through with little resistance)

Quick tips for fruits and vegetables Keep the peel to retain the most nutrients Cut into vegetables after cooking Don’t overcook your food Steam

Cooking Method Choices Best method to retain nutrients- steaming Stir-frying is a quick cooking method, however this adds a small amount of fat Baking Simmering- cooking in liquid To help from nutrient loss use a small amount of water The vegetables lose nutrients during the cooking process Most vegetables can be simmered in the microwave (for best results- try to have food cut in equal sized pieces)

How to steam on the stove top https://www.youtube.com/watch?v=Vmqfl3mxfK0

So how can you steam in the microwave? In your kitchen groups: Cut your broccoli Add to bowl with ¼ cup or 4 tbsp. of water Cover the bowl with either plate or clear wrap Microwave for 4-6 minutes Enjoy

Questions Explain why choosing a variety of vegetables is important for good nutrition. Describe tips on how to pick high-quality vegetables Describe how to steam vegetables in microwave and cook top. How do you sauté vegetables? How do you stir fry vegetables? List 2 ways to save nutrients while cooking vegetables?