1. Vegetables

2. Nutrition Vitamin A- body will make vitamin through beta carotene.
Good sources- dark greens, oranges, and yellows
Vitamin C- Good sources include raw broccoli, raw cabbage, kale, sweet potatoes, tomatoes, and green peppers
Calcium- Broccoli, kale, and turnip greens

3. Types of veggies Fruits of a plant- tomatoes, eggplants, and peppers
Stems- asparagus and celery
Flowers of a plant- broccoli and cauliflower
Roots- potatoes, carrots, beets, and onions

4. More types of veggies
Leaves such as cabbage, greens, kale, and spinach
Seed- green beans, peas, and corn

5. Quality Check Vegetables are available as fresh, canned or frozen
Best method to purchase is fresh
When buying fresh
Heaviness in relation to size
Good color
Crisp/ firm and in good condition

6. Storing Fresh
Potatoes and onions can be stored for weeks in a cool, dry area
Other vegetables need to be stored in the fridge
Excessive water on greens could spoil foods quicker

7. Preparing raw fresh vegetables
Wash under cold running water, to preserve nutrients don’t soak
Vegetables such as carrots, cauliflower, broccoli, mushrooms, and peppers can be eaten raw
Trim bad parts but remember to keep the outside layers as much as possible- this is where we find the most nutrients

8. Cooking When vegetables are cooked appropriately:
Lose few nutrients
Bright, attractive color
Tender-crisp- tender but still firm
Translucent- clear enough for light to pass through, but not transparent
Mellow, mild flavor
For fruits this is a common reason people add extra sugar in recipes to “bring out the flavor”
Overcooked vegetables lose their nutrients, flavor and texture
(aka mushy)
Use the fork test for doneness
(fork goes through with little resistance)

9. Quick tips for fruits and vegetables
Keep the peel to retain the most nutrients
Cut into vegetables after cooking
Don’t overcook your food
Steam

10. Cooking Method Choices
Best method to retain nutrients- steaming
Stir-frying is a quick cooking method, however this adds a small amount of fat
Baking
Simmering- cooking in liquid
To help from nutrient loss use a small amount of water
The vegetables lose nutrients during the cooking process
Most vegetables can be simmered in the microwave (for best results- try to have food cut in equal sized pieces)

11. How to steam on the stove top

12. So how can you steam in the microwave?
In your kitchen groups:
Cut your broccoli
Add to bowl with ¼ cup or 4 tbsp. of water
Cover the bowl with either plate or clear wrap
Microwave for 4-6 minutes
Enjoy

13. Questions
Explain why choosing a variety of vegetables is important for good nutrition.
Describe tips on how to pick high-quality vegetables
Describe how to steam vegetables in microwave and cook top.
How do you sauté vegetables?
How do you stir fry vegetables?
List 2 ways to save nutrients while cooking vegetables?