Transcript Vegetables
Vegetables Vegetables are grouped according to the part of the plant from which they come. • FLOWERS: artichokes, broccoli, cauliflower • FRUITS: tomatoes, cucumbers, eggplant, okra, peppers, pumpkins, squash • STEMS: celery, asparagus • LEAVES: brussels sprouts, cabbage, lettuce, spinach • SEEDS: Peas, corn, beans • ROOTS: beets, carrots, parsnips, radishes, sweet potatoes, turnips What nutrients are in vegetables? • We need 3 to 5 servings of veggies daily! • Leafy green and deep yellow veggies are excellent sources of Vitamin A • Veggies have ANTIOXIDANTS! – Lower the risk of some cancers and heart disease • Broccoli, green peppers, and raw cabbage are high in Vitamin C Should we eat the skin, too? • If possible, skin should be eaten to increase nutrient consumption- skin contains FIBER! • But the skin may need to be pared away to remove WAX Selecting Fresh Vegetables • Avoid wilted, shriveled, bruised, or decayed produce! • Buy only what you can use and store Storing Vegetables • Most will keep a few days in the fridge • Place cut veggies in tightly sealed containers before putting in fridge! • STORING LETTUCE: – Pull leaves away from the core – Wash under cold running water – DRY thoroughly before storing And what about potatoes? • Store sweet potatoes and potatoes in a cool, dry, dark place. – When potatoes are exposed to light, they develop solanine, which causes a bitter flavor. – When potatoes are stored in the fridge, they will also develop a different flavor- the cold makes the starch turn to sugar! Helpful Tips for Cooking Veggies • Cook vegetables until they are CRISP-TENDER! • Bake potatoes between 300 and 450°. • Remember that cooked vegetables lose Vitamin C and other nutrients. • Don’t overcook, veggies will develop unpleasant flavors! • If cooking canned vegetables, drain the water first to lower sodium levels. Different Methods for Vegetable Cookery • SIMMERING- you can freeze the leftover water to use in soups- contains many vitamins! MICROWAVING- helps retain most of the nutrients, keeps color, texture, and shape while using little water. Keep tender parts to the center to prevent overcooking! Let stand to finish cooking Different Methods of Vegetable Cookery • STEAMING- takes a little longer than microwaving, but also retains more nutrients than ANY of the other methods! • DEEP-FRYING- Most vegetables are usually battered before deep-frying (except potatoes!)