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 lowersodium 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!)