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2.  Bulbs- Garlic and onions  Flowers Artichokes, broccoli, cauliflower 2

3. Fruits Tomatoes, cucumbers, eggplant, peppers, pumpkins, squash, and okra Leaves Brussels sprouts, cabbage, lettuce, spinach 3

4.  Seeds Peas, corn, beans  Tubers Potatoes  Roots Beets, carrots, radishes, sweet potatoes, turnips 4

5.  Vegetables are excellent sources of many vitamins and minerals.  A serving is usually ½ cup of cooked or raw vegetables.  Leafy green and deep yellow vegetables are good sources of Vitamin A.  Broccoli, green peppers, and raw cabbage and high in Vitamin C.  All vegetables contain amount of the B vitamins, but the seed vegetables are the best sources. 5

6.  Look for good color, firmness, and absence of bruises and decay.  Avoid wilted and misshapen vegetables.  Handle vegetables carefully to prevent bruising.  Choose vegetables that are medium in size.  Buy only what you will use within a short time. Fresh vegetables lose quality quickly.  Vegetables that are in season usually are high in quality and low in price. 6

7.  Use vegetables as soon as possible.  You may keep most fresh vegetables fresh in the refrigerator for at least a few days.  Place most vegetables in the crisper or in plastic bags or container.  Store sweet corn in the husks. Store tomatoes uncovered. 7

8.  Store onions in a cool place.  Store potatoes, sweet potatoes in a cool, dark place. Do not store near the onions.  Potatoes exposed to light will turn green and develop a bitter flavor. Cut this part away before using. 8

9.  Core lettuce before storing it. 9

10.  Careful washing removes dirt, bacteria, and pesticides.  Wash and trim vegetables using cold running water. Use a vegetable brush to remove stubborn dirt.  Do not soak-you will lose water soluble nutrients. 10

11.  Properly cooked vegetables are colorful and flavorful.  They should have a crisp-tender texture. 11

12.  Use a tight fitting lid,  Add salt to a small amount of water and bring the water to a boil.  Add the vegetables, cover and quickly bring to a boil again.  Reduce the heat and cook the vegetables at a simmering temperature. Drain and serve. 12

13.  You can steam young tender vegetables that cook quickly.  Place in a steaming basket over simmering water. Tightly cover the pan and steam the vegetables until they are tender. 13

14.  You can bake some vegetables in their skin.  Wrap peeled vegetables in foil or place them in a covered casserole with a small amount of liquid before baking.  Baking takes longer than other methods of cooking vegetables. 14

15.  You can dip vegetables in batter and deep-fry them..  To stir-fry, shred or cut the vegetables into small pieces.  Cook in a pan or wok with a small amount of fat. 15

16.  To broil vegetables, brush the cut surface with oil or melted fat.  Place the vegetables under the broiling unit and broil until tender.  Vegetables cooked in the microwave retain their shape, color, flavor and nutrients.  Use high power to cook vegetables.  Stir vegetable dishes or rearrange whole vegetables to ensure even cooking.  Vegetables with tight skins should be pierced before cooking. 16

17.  Boiling Wash, peel, and halve potatoes. Cover with lightly salted water and simmer until tender. Drain and season with butter or margarine, salt and pepper. To mash the potatoes, add butter, milk, and salt. Beat with an electric mixer or mash by hand.  Fried-home fries, hash browns, potato pancakes, French fries. Cut washed, peeled potatoes into strips. Place in ice water to keep from browning. Dry before frying. Fry in 375° fat until they are golden brown. Drain on paper towels. 17

18.  Scrub potatoes under cold running water.  Oil skins lightly and pierce several times with a fork-This prevents the steam from building up in the potato.  Bake in a 400° oven until they are tender, about 40-60 minutes. 18

19.  Canned Vegetables Place vegetables and liquid in saucepan. Cook over low heat until heat through. Add seasonings to taste.  Frozen Vegetables Bring a small amount of salted water to a boil. Add vegetables and cover saucepan. Quickly bring water to a boil, reduce heat and simmer until tender. ***Vegetables reduce risk for stroke and other cardiovascular diseases 19