1. http://www.mypyramid.gov/pyramid/vegetables.html

2. www.mypyramid.gov http://www.healthrecipes.com/cooking_vegetables.htm http://www.hsph.harvard.edu/nutritionsource/what-should- you-eat/vegetables-full-story/index.html http://www.avrdc.org/LC/home.html http://plantanswers.tamu.edu/vegetables/veg.html http://www.cheftalk.com/content/educationarchive.cfm?cate goryid=67 http://www.cfsan.fda.gov/~dms/nutinfo.html http://nutrition.about.com/od/nutritionalinfoveggies/Nutrition _Information_for_Vegetables.htm http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pa ges/Fruit_and_vegetable_types?open http://www.elook.org/nutrition/vegetables/

3. 8 Types of Vegetables: 1. Leaf 2. Stem 3. Root 4. Bulb 5. Tubers 6. Flower 7. Fruit 8. Seed

4. Leaf Vegetables Leaves capture the sun’s energy and make food for the plant. Lettuce, spinach, kale, collards, cabbage Most are tender and can be eaten raw or with a little cooking.

5. Cabbage Spinach Collards

6. Stem Vegetables You eat the stalk/stem of these vegetables. The best quality stem vegetables have crisp, straight stalks Celery is most common. Asparagus (eat both the stem & the flower). Need very little cooking.

7. Asparagus Celery

8. Root Vegetables Roots are the pathway for nutrients from the soil to the plant. They also anchor the plant in place. The best quality roots have hard, smooth surfaces. Carrots, beats, turnips, radish.

10. Carrots Raddish Turnips

11. Bulb Vegetables Bulbs are short rounded buds that grow underground to store food for the plant. Fleshy structures surrounded by layers of fleshy leaves. Onions, garlic, chive.

13. Garlic Onion Chives

14. Tuber Vegetables Tubers grow underground (large underground stem) and swell to store food/nutrients. The best tubers are firm and free of bruises and decay. Potatoes, yams.

16. Yam Potato crosne

17. Flower Vegetables Flowers vegetables are the plant’s bloom. Closed flower clusters can be found on broccoli and cauliflower. Broccoli, Cauliflower, artichokes.

19. Cauliflower Artichoke Broccoli

20. Fruit Vegetables These are not as sweet as fruits and contain the seeds of vegetables. Tomatoes, cucumbers, eggplants, avocado, peppers.

22. Cucumber Pepper Eggplant Squash Tomato

23. Seed Vegetables Seed vegetables are best when they are fresh because they loose their crispness and flavor soon after picking. Corn, beans, peas, (Seeds of plants themselves)

24. Corn Lima Beans Kidney Beans

25. Learn More About Vegetables http://www.mypyramid.gov/pyramid/vegetables.html

26. Main Nutrients Vitamin C Vitamin E Vitamin A Fiber Beta Carotene carbohydrates Low in calories, fat, & sodium

27. Vegetables Can Be: Fresh  To Help with Costs- Buy uncut and washed instead of precut and prepackaged. Canned  (Can be high in sodium) Frozen  To Help with Cost - Buy frozen veggies in bags. They are less expensive than boxes. Buy plain and add your own sauces and seasonings. Dried

28. Selecting Vegetables Fresh Vegetables should  Feel heavy but firm  Have no cuts, bruises or decay  Smell pleasant  Not be sticky, wrinkled or moldy. Availability  Just like fruit, vegetables have their own seasons  Rapid shipping makes it possible to buy produce when it is out of season in your area. – It’s More Expensive and does not taste as good.  Quality of fresh veggies usually peaks during summer months. (prices are usually lower then too) http://www.co.new-castle.de.us/neighbor/home/vegetable_harvest.htm

29. Signs of Quality Ripeness:  Only buy what you can use during the storage life…they’ll go bad. Most should be used within 2-5 days of purchase. Root vegetables usually last several weeks. Color & Texture:  Bright color & crisp texture.  Avoid green potatoes. Shape:  Misshapen veggies usually have poor flavor & tastes.

30. Signs of Quality Size:  Should be heavy for it’s size.  Avoid very large & very small. Too large – over ripe, tough, poor flavor Too small – immature & lack flavor Condition  Choose crisp, fresh veggies  Avoid wilted, decayed, or damaged  Buy root vegetables without the top…it draws moisture causing it to wilt.  Root veggies, bulbs, & tubers should NOT have any sprouts (new growth in the form of offshoots). Sprouts indicate the vegetables have been stored too long.

31. Storing Vegetables Always wash and dry  Washing before storing speeds up mold/bacterial growth. Wash right before use!! Refrigerate immediately  These items are Highly Perishable Handle with care  Bruises lead to early decay For fresh vegetables:  For faster ripening – Store in brown paper bag at room temp  For Slow ripening – Refrigerate – Take out as needed until room temp. Cut veggies should be covered in plastic wrap or put in an air tight container, and kept in the refrigerator. Cold water may help with length of freshness. It adds moisture.

32. To Maintain Freshness: Store vegetables according to their type:  Potatoes cool dark, dry place (this prevents them from turning green). Don’t refrigerate (the moisture can cause mold and spoilage & the cold temperature turns the starch into sugar, making them slightly sweet.  Onions Cool, dry place with good air circulation Refrigeration can cause molding Don’t store them in the same place as potatoes…they will absorb moisture & become moldy.  Other Vegetables Most other veggies should be stored in the fridg in plastic bags, air – tight containers, or the refrigerator crisper. (keeps them fresh longer)

33. Preparing Vegetables Always WASH FIRST!!  They grow close to the ground & may carry dirt & harmful bacteria.  Wash under cool running water.  Scrub potatoes, root veggies, thick-skinned veggies with a brush.  Wash salad greens by the leaf & pat dry with clean towel. DO NOT SOAK Vegetables in water  This causes nutrient loss  To Minimize loss of nutrients Keep Veggies whole or in large pieces Cook them quickly, small amounts of water Serve with cooking liquid Do NOT use Detergents  It could react with pesticides other waxes causing harmful compounds. Before cooking, remove any inedible part (stems, soft spots, seeds, etc.)

34. Cooking Vegetables Methods & Times will vary depending Cooking affects vegetable’s nutrient content, texture, color, & flavor.  Nutrients: Some dissolve in cooking water, are destroyed by heat, or both.  Texture: Heat destroys the cellulose, or fiber, in the cell walls making them tender. May become mushy if over cooked.  **for best results cook in small amnt. of water for short time**

35. Cooking Vegetables Color:  Colorful Flavor:  Cooking releases flavor Taste more mellow & delicious  Overcooking can taste bland or unpleasant **The water used for cooking contains Nutrients lost from the vegetables. Use the water for a soup or stew so that you get those lost nutrients.**

36. Preparing Vegetables Raw Steam Simmer Bake Fry Microwave Pressure-Cook Roast