Dr. Vivian G. Baglien- adapted 10/31/13

Health-4.1Analyzes personal health and fitness information. RI4 Determine the meaning of words and phrases as they are used in a text, including figurative, connotative, and technical meanings; analyze how an author uses and refines the meaning of a key term or terms over the course of a text FCS14 Demonstrate nutrition and wellness practices that enhance individual and family well- being. FCS Demonstrate ability to select, store, prepare, and serve nutritious and aesthetically pleasing foods.

1. How do they grow? 2. What’s their flavor? 3. What color are they?

Tubers – potatoes Bulbs – chives, onions, garlic

Roots – beets, turnips, carrot, radish Stem – asparagus, celery, mushroom

Leaves – brussel sprouts, cabbage, greens, lettuce, spinach. Seeds – beans, peas, corn

Flowers – artichoke, cauliflower, broccoli Fruit – cucumber, eggplant, tomato, peppers, squash

Very Strong-flavored Onions Leeks Garlic

Brussels Sprouts

Spinach

Green Peas Green beans Asparagus Celery Broccoli Spinach Red Beets Red cabbage Red peppers Yellow/Orange Carrots Wax beans Corn Squash Sweet potatoes White Onions Potatoes Cauliflower Leeks

Starchy Includes: Potatoes Sweet potatoes Corn Legumes (dry beans)

Includes: Tomatoes Lettuce Celery

Vitamin A Function: Promotes normal growth of bones & teeth Helps maintain healthy skin tissue & night vision Vegetable sources: Leafy green & deep-yellow vegetables Broccoli, spinach, carrots, & squash

Function: Helps body form & maintain collagen Helps body repair itself & fight infections Vegetable sources: Leafy greens Broccoli, green peppers, tomatoes, & cabbage

B Vitamins Functions: Prevents beriberi Helps body use carbohydrates Helps body break down proteins Vegetable Sources: Seed vegetables (dry beans) Lima beans & peas

Functions: Body needs 21 minerals to maintain good health Needed to build bones, soft tissue, & other compounds Vegetable sources : Spinach (high in iron) Kale (high in calcium)

Chlorophyll Substance found in plants that makes them green Carbohydrates Sugar, starch, & cellulose Supplies the body with energy Potatoes are high in carbohydrates

Fresh Desirable qualities Crisp Bright Color Firm Absence of decay Storage Store in fridge Eat in 2-3 days

Advantages Precooked Convenient Disadvantages Higher in sodium Possibly mushy texture Storage Store at room temperature Use by expiration date, if given

Benefits Partially prepared No need to thaw before cooking No sodium added Retain the appearance & flavor fresh-picked veggies Usually cost less than fresh Available “out of season” Storage Keep frozen Do not refreeze if thawed

Most common dried veggies are legumes (dry beans) Benefit Long shelf life Disadvantage Must soak dry beans before cooking Storage Store in a cool dry place

Cook for the shortest time possible Heat destroys some vitamins Use as little water as possible Some vitamins dissolve in the cooking water Pare or cut just before cooking Air and light destroy some vitamins Prepare the largest pieces possible To expose the smallest surface area to all of the above Serve or save cooking liquid Use it in soups, sauces, gravies, & stews Don’t throw away the nutrients in the cooking water

The cellulose (fiber) becomes softened by the heat & moisture of cooking The starch absorbs water, swells, and becomes easier to digest Flavors & colors undergo changes Some of the nutrients may be lost

Boiling In a small amount of water in a covered pan

Bake veggies in their own skins after washing them thoroughly

Fry veggies after dipping in batter or crumbs Fry them in hot oil deep enough to cover the veggies

Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

Brush veggies with fat or oil –Broil over or under direct heat

Steam mild-flavored veggies in a steamer over rapidly boiling water Microwave can also be used to steam veggies

Benefits: Little or no nutrient loss Good flavor and texture Note: Remember to pierce vegetables cooked in their skins Ex. piercing a potato with a fork

Properly cooked veggies Colorful Flavorful Tender-crisp texture Overcooked or improperly cooked veggies May suffer undesirable changes in color, texture, & flavor They may lose many of their nutrients

Goal is to protect the vegetable’s: Color Texture Flavor Nutrition Length of cooking time Cook veggies ONLY until fork tender OVER COOKING Dulls the color Gives an unpleasant flavor Causes the veggies to become mushy

Question: What vegetables are a good source of vitamin A Answer: Leafy green and yellow vegetables Which is easier for the body to digest? a. Raw vegetables b. Cooked vegetables Answer: Cooked vegetables Question: Which cooking method would retain the highest amount of nutrients? Answer: Microwaved or steamed