3 Which of the following contains the Fun FactWhich of the following contains themost vitamin C?A. An orangeB. A red pepperC. A potatoAnswer: B.a red pepper contains more vitamin C than both an orange and potato combined…
4 Color Says It ALL! Green Yellow/Orange Chlorophyll Carotenoids Dark leafy greens (spinach) contain a lot of the b vitamin folate as well as ironCruciferous veggies (broccoli, cabbage) may protect against cancerCook in small amount of water for short timeYellow/OrangeCarotenoidsCarrots, pumpkin, sweet potatoes are great source of beta carotene which is converted to vitamin A which helps eyesCook covered in small amount of water
5 Color Says It ALL! Red/Purple White Anthocyanins Flavones Tomatoes contain LYCOPENE which may reduce the chance of cancer (especially prostate)Red veggies (beets, radishes, cabbage) also contain a lot of vitamin C and ironAntioxidants produced by anthocyanins protect from cell damage.Cook covered in small amount of waterAdd acid (VINEGAR) to keep foods red color (beets, red cabbage especially!)WhiteFlavonesPotatoes, mushrooms, onions, cauliflower, garlicOffer vitamin B & C as well as iron and calciumLower blood pressure, cholesterol and reduce risk of heart diseaseOvercooking can cause color change
6 Nutrients in Vegetables Like fruits, vegetables are made up of a mixture of water and carbohydrates.Vegetables with a:High water content are crisp, juicy and succulent.Ex. Flowers, Stems, Fruits, LeavesTomatoes, Celery, Cucumbers, Broccoli, LettuceHigh carbohydrate content are starchy.Ex. Roots, Tubers, Seeds, BulbsPotatoes, Lima Beans, Corn, Squash
7 Nutrients in Vegetables VitaminsChlorophyll - green substance of plant cells that gives their green color.Vitamin A - eyesLeafy green and deep yellow vegetables contain carotene which converts to Vitamin AVitamin C -Most vegetables contain vitamin C - broccoli, peppers, tomatoes, cabbageVitamin BLima beans and peasMineralsCalciumIronCarbohydratesCellulose, starch and sugarProteinsIncomplete protein - dried beans and peasANTIOXIDANTSLinked with lowering the risk of cancer & heart disease
8 Choosing Vegetables Canned Frozen Dried Fresh more water, cooked at processing timeliquid can be drained before cooking to reduce sodium levelsFrozenlabel information is your guideDriedsoak beans, peas, legumes before cookingFreshmore nutritious,look for crisp, firm, bright color, absence of bruises
10 Preparing VegetablesAlways wash in COLD water before consuming to remove pesticides & dirtTough-skinned veggies that are dirty can be washed with a stiff brush.Leafy greens should be washed before storage.To do this, pull the leaves away from the core and run under cold water.Cut vegetables to the same size so that they can cook equally throughoutCut potatoes can be kept in ice water to prevent browning.Skins contain fiber and added nutrients but may be pared or peeled away to remove wax coating
12 Journal Reflection: “Eat Your Vegetables!” Review: Classification Mix-UpMatch the following veggies to their classification1. Eggplant A. Bulb2. Garlic B. Seed3. Brussel sprouts C. Tuber4. Corn D. Leaves5. Squash E. FruitReflection: “Eat Your Vegetables!”For decades, vegetables have been portrayed as the gross food that you have to get through in order to get dessert. Some are not even aware that vegetables can be prepared in a way that makes them appetizing. Truth is that they can be both tasty and extremely beneficial to our health. What is your take on vegetables? Do you enjoy them or have you had bad experiences with them in the past?
13 Because nobody likes a watery salad… Fun FactsTrue or FalseIf salad ingredients are not washed and dried properly they may dilute the dressing.TRUE!Because nobody likes a watery salad…
14 Cooking Vegetables Important Tips: Goal to retain color, flavor, nutrient, textureCooked veggies should be flavorful, brightly colored and crisp-tenderOvercooking can:destroy vitaminsdull colorsmushy textureCellulose structure softens, and they become less crispStarch absorbs water, swells, and become more solubleunpleasant smell and/or tasteWater-soluble vitamins (B&C) from vegetables seep out into the cooking liquidThis liquid can be frozen and used for soups
15 Cooking Vegetables DRY Cooking Methods Baked Fry Microwave wash thoroughly and place on oven rackpotatoes should be baked between FWhen wrapped in foil, STEAM causes them to cookFrypan or deep friedusually battered before frying (except potatoes)Microwaveretain color, flavor, texture, and most nutrients while using very little waterrequire a “standing time” to allow themto cool and finish cookingtender parts of veggies should bearranged toward the center of themicrowave to prevent overcooking
16 Cooking Vegetables MOIST Cooking Methods Boil Steam boil small amount of water, add vegetables, return to boil, cover pan, reduce heat to a simmerAmount of water……Loss of nutrients is reduced when cooked in small amount of waterPan is covered to prevents both scorching and loss of water due to evaporationSteamwater in bottom of pan, basket to hold food, cook over boiling waterTakes a little more timeRetains the MOST nutrients
17 Fun Facts True or False… Potatoes that are stored in the refrigerator taste different than ones stored at room temperature.TRUE!!!Potatoes that are stored in the refrigerator taste sweeter because their starches have turned to sugar.
18 Storing Vegetables Refrigerate most Roots & Tubers Canned Frozen examine first before putting awaymake sure they are dry to prevent mold growthcut veggies should be kept in tightly-sealed plastic containersRoots & Tubersstore in cool, dry, dark placeCannedon shelf at room temperature, use within a yearFrozenuse immediately when thawed