Thinking about Vegetables  How can vegetables be part of a Healthful eating plan?  How can you make sure vegetables are fresh? What are some ways to store vegetables?  What are some of the best ways to cook vegetables to maintain their nutrients?

Nutrients  Vegetables are among the most nutritious foods around because they are rich in many vitamins and minerals. -contains antioxidants—A,C,E —which may lower your risk of some cancers and heart disease  Important source of carbohydrates.  No cholesterol and are low in calories, fat and sodium.

Types of Vegetables  Vegetables come from different parts of the plant. Sometimes the entire plant is edible.  Fruits :  Come from the fruit part of the plant and contain seeds.  Most eaten raw, tomatoes, cucumbers, and peppers.  Some can be cooked, eggplant and squash  Flowers :  Tender and can be eaten raw or cooked. Examples are broccoli and cauliflower.

Types continued…  Stems :  Edible stems are tender, needing very little cooking.  Celery and asparagus(can also eat the flower)  Seeds  Seeds are the plant part that grows new plants.  Seeds are high in nutrients and require minimal cooking.  Beans, corn and peas are seeds.

Types continued…  Roots:  Store a plant’s food supply  Carrots, turnips, and raddishes  Leaves:  Tender and may be eaten raw, a few require minimal cooking.  Cabbage, lettuce, brussels sprouts and spinach.

Continued…  Bulbs :  Have a layer of fleshy leaves surrounding the underground part of the stem.  Raw or cooked.  Onions and garlic.  Tubers:  Large underground stem that stores nutrients.  Most need to be cooked.  Potato is a familiar tuber.  Do not eat green potatoes.

What is a sea vegetable?  Sea vegetables have been used as food for centuries in coastal regions around the globe.  Known as seaweeds.  Grown in waters with filtered sunlight.  Classified as algae, not plants  Low in fat and rich source of vitamins and minerals.  Contain more sodium than other vegetables.

Buying Fresh Vegetables  Come in many forms and ways. Want to look for these signs of quality:  Ripeness - Vegetables are harvested when ripe, so only buy what you can use. Use most within two to three days. Root Vegetables last much longer 1 to several weeks. Underripe vegetables have poor texture and flavor.  Color and texture - Bright, characteristic color and crisp texture.

 Shape- The shape should be typical for the vegetable. Misshapen ones usually have inferior texture an flavor.  Size- Should feel heavy in relation to its size. Extra large vegetables may be overripe, tough and have poor flavor. Small- immature and lack flavor.  Condition - Avoid wilted, decayed, or damaged vegetables.  Unless you plan to use the tops of root vegetables, such as carrots and beets, buy them without tops. The top draws moisture from the root vegetable, makes it wilt.

Storage of Fresh Vegetables  (#7)Most vegetables are highly perishable and should be refrigerated as soon as you bring them home.  (#6) Potatoes and Onions - Store in a cool, dry place. Refrigerator humidity can cause mold and spoilage. Do not store together. Onions take moisture from potatoes and get moldy. Potatoes will sprout faster.

Serving Vegetables: Raw  Fresh raw vegetables make an attractive presentation because of their colors and textures.  Serve raw vegetables on a relish tray, in salads, or as a snack.

Serving Vegetables: Cooking Effects of  Appearance, flavor, texture, and nutritional value. - Nutrients - Some nutrients are affected by the heat or are dissolved in water. Vitamin C- destroyed by heat, Vitamin B is lost in water. - Texture - Heat softens the cellulose, or fiber, in cell walls of vegetables, makes them tender. Overcooked become mushy,

Continued…  Color - When properly cooked they will remain colorful.  Flavor - Cooking releases flavors, making vegetables more mellow and delicious. Will lose favor if overcooked, might even taste unpleasant.

 When simmering or steaming vegetables use the cooking liquid in sauces, soups, or stews. Why?? Water soluble nutrients are in the liquid

Cooking Method:Steaming  Next to raw, steaming is the best way to retain the nutrients in vegetables.  To steam : place vegetables in a steamer basket. Put just enough water into the saucepan to be just below the basket. Cover the pan with a tight fitting lid. Once water is boiling, put the basket into the pan. Re-cover and steam vegetables until tender.

Convenience Forms o  Dried  Canned- usually packed in water. Salt is added as a preservative. (can find no-salt alternatives.) Cooked during processing so you can just heat them.  Frozen- closest in nutrients, color and flavor to fresh varieties; texture may be different. Use what you need and can return the rest to the freezer. Less time to cook than fresh because they are preheated before freezing. Follow package directions.

Fruit and Vegetable Quiz— #36-#45 MATCH FRUIT TO TYPE: 36. Bananaa. pomes 37. Pearsb. berries 38. Watermelonc. drupes 39. Apricotd. citrus 40. Fige. melon 41. Blueberries f. tropical 42. Cherries 43. Orange 44. Papaya 45.Apple