Nutrients Contribution Vitamin A eyes Leafy green and deep
yellow vegetables contain carotene which converts to Vitamin A
Vitamin C Most vegetables contain vitamin C - broccoli, green
peppers, tomatoes, cabbage Vitamin B - Lima beans and peas
Quality Vegetables Firm texture, free from decay, crisp,
smooth, dense, free from bruises, good color WASHING veggies helps
remove pesticides that might remain on the skins
Slide 12
Avoid nutrient loss Cook in larger, rather than small pieces
when possible Use a small amount of water Cook only until fork
tender
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Retaining nutrients when cooking vegetables Save liquids and
use in soups or gravies Stir frying-fast and leaves vegetables
crisp Ways to cook and retain nutrients: microwave, simmering,
steaming, baking
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Ways to cook Microwave: put vegetable into microwave safe dish
with little or no water. Cook only until tender, overcooking can
make them rubbery. Bake: cook in a casserole Steam: Bring an about
an inch of water to boil in a saucepan or steamer. Place veggies in
a steamer basket or colander and cover. Stir-fry: putting frozen or
fresh veggies in a wok or pan with small amount of oil over high
heat stirring rapidly Saut: cooking veggies in a frying pan with
little butter or oil over high heat until veggies are shiny, then
cover and cook until vegetables are crisp-tender.
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Fried - pan, deep fry, batter/crumbs Pressure cook - quick,
good flavor, color Broil - tomato, eggplant
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Cooking that destroys vitamins in vegetables Heat Air Water
Avoid cooking vegetables in large amounts of water Avoid cooking
vegetables for an extended period of time
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Color Yellow- carotene White-flavones(White to yellow/dark
gray, overcooking cause the color change) Red-anthocyanin(Red to
purple/blue, add acid to keep food red, Green-chlorophyll
Slide 18
Forms Fresh - available certain times of the year Canned Frozen
Dried
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Serving Size How many servings of vegetables should the average
person have every day? 1 - 4 cups Serving Sizes 1 cup leafy cup
cooked or chopped fresh cup juice
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Selecting and Preparing Vegetables How do you select a quality
vegetable? Appearance, feel, smell, weight What are the
characteristics you want to consider? Color Firm Texture Smooth
skin Dense (heavy for size) Free from bruises No decay Smells
good
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Care and Storage Refrigerate most. Examine first before putting
away. Tubers and root vegetables - store in cool, dry, dark place
Canned vegetables - on shelf at room temperature, use within a year
Frozen - use immediately when thawed