1. Karin Allen, PhD Martha Archuleta, PhD, CD, RDN
Vitamins & Minerals
Karin Allen, PhD
Martha Archuleta, PhD, CD, RDN

2. Review Vitamins and minerals are not limited to a single food type
We will use vegetables as an example today
All minerals are stable to common preparation techniques, but can be lost in cooking water
Specific vitamins are more susceptible to specific preparation techniques
(Martha – put something basic about nutrition here?)

3. First Let’s Cook!
Each group will make a basic salsa then season it to their liking
Bring them to the front – everyone will get to try all salsas
Each group will cook one vegetable recipe
Steaming (moist heat) method – Vegetables en Papillote
Roasting (dry heat) method – Zucchini & Tomato Tian
Each group will share their vegetable dish with the neighboring group

4. Finger-tip Salad is Not on the Menu!
Hold the food by your fingertips, with the fingers curled back
For most foods, keep the tip of the knife on the cutting board
For small foods, carefully use the top of the knife to slice, moving the knife with your wrist

5. Vegetable Cookery

6. How Cooking Changes Vegetables
Texture
Raw is not always desirable, but we do not want to lose all texture
Flavor
Many flavors are delicate and will be lost quickly
Color
Acidic or basic conditions can quickly alter color
Nutrients
Cannot be directly observed
Cooking to preserve texture, flavor, and color helps preserve nutrients

7. General Rules of Vegetable Cookery
Don’t overcook
Cut evenly sized pieces
Cook or finish as close to serving as possible
Blanch briefly, chill quickly if vegetables will be finished or combined with others later
Never use baking soda in cooking water
Cook white, purple-red vegetables with acid added to water (doesn’t apply to steaming)
Cook vegetables uncovered, especially greens (doesn’t apply to steaming)
Start with cool water for starchy vegetables, boiling for others
Use a cooking method appropriate to the vegetable

8. Nine General Categories of Vegetables
Category
Examples
Moist Heat?
Dry Heat?
Gourds & Squash
Zucchini, pumpkin
Yes
Pods & Seeds
Corn, green beans, peas
Not for seeds
Fruit-Vegetables
Tomatoes, peppers, eggplant
Most don’t need water
Roots & Tubers
Carrots, potatoes
Cruciferous
Broccoli, cabbage
Not recommended
Onion Family
Onions, garlic, leeks
Leafy Greens
Lettuce, kale, spinach
Stalks, Stems, Shoots
Artichoke, asparagus, celery
Not if very fibrous
Mushrooms
Portabella, shiitake, button

9. From: Harris, R. S. , General Discussion on the Stability of Nutrients
From: Harris, R.S., General Discussion on the Stability of Nutrients. In: Nutritional Evaluation of Food Processing, 3rd ed. Karmas and Harris Eds., 1988, Van Nostrand Reinhold, NY.

10. Functions of Vitamins and Minerals in the Body
Functions and Sources nutrition-101/articles
B Vitamin Animation
How Vitamins Work
ABCDs of Vitamins
Minerals in Our Food