Vegetables.

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Presentation transcript:

Vegetables

Boys: 9-13 2 ½ cups 14-18 3 cups Girls: 9-13 2 cups 14-18 2 ½ cups Nutrients – Vitamin A & C, iron and fiber Serving size – ½ cup chopped raw or cooked. 1 cup leafy vegetable raw

Forms Fresh Canned (closest to fresh in nutrition, flavor and color) Frozen Dried (legume most common)

Edible parts of vegetable plants Roots Leaves Stems Seeds Fruits Flowers

Roots Keep longer than other vegetables (don’t store potatoes in the refrigerator)

CARROTS

POTATOES

ONIONS

TURNIPS

RADISHES

BEETS

Leaves Very low in calories Very low in calories

LETTUCE Romaine

CABBAGE

KALE

SPINACH

Stems CELERY ASPARAGUS

Seeds BEANS

CORN

PEAS

Fruits CUCUMBER

EGGPLANT

PEPPERS

TOMATOES

SQUASH

PUMPKIN

Flowers CAULIFLOWER

BROCCOLI

Cooking Use small amounts of water (steam) When stir-frying do not cook until limp – they should be crisp. When vegetables are overcooked they are mushy and lose nutrients.

Vegetable Stir Fry 2 Tbsp. vegetable oil 3 Tbsp. Soy Sauce ¼ tsp pepper Half bag frozen vegetables Stir Fry: Heat oil in your electric skillet. Set the temp to 300 degrees. Saute mixed vegetables Until they are tender and crisp (5min). Stir in cooked rice, soy sauce, and pepper. Saute 2 minutes.

Copy-Two people get this going! Rice for Stir Fry This is NOT minute rice you will do this FIRST!!. Find the largest saucepan and place 2 cups of water and 1cups of rice in the saucepan. Turn the stove to high with the lid on. Once it begins to boil (LOTS OF BUBBLES) don’t remove the lid but turn the temp to low and set the timer for 20 mins. After timer goes off DO NOT take off lid but turn off heat and set timer for 10 more mins.