1. Vegetables

2. 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

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

4. Edible parts of vegetable plants
Roots
Leaves
Stems
Seeds
Fruits
Flowers

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

6. CARROTS

7. POTATOES

8. ONIONS

9. TURNIPS

10. RADISHES

11. BEETS

12. Leaves
Very low in calories
Very low in calories

13. LETTUCE
Romaine

14. CABBAGE

15. KALE

16. SPINACH

17. Stems
CELERY
ASPARAGUS

18. Seeds
BEANS

19. CORN

20. PEAS

21. Fruits
CUCUMBER

22. EGGPLANT

23. PEPPERS

24. TOMATOES

25. SQUASH

26. PUMPKIN

27. Flowers
CAULIFLOWER

28. BROCCOLI

29. 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.

30. 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.

31. 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.