Vegetables

Quality Vegetables  Firm texture, free from decay, crisp, smooth, dense, free from bruises, good color  WASHING-washing veggies helps remove pesticides that might remain on the skins

Avoid nutrient loss  Cook in larger, rather than small pieces when possible  Use a small amount of water  Cook only until fork tender

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

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  Sauté: 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.

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