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 ID: 753863
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Slide1
VegetablesSlide2
Nutrition
Vitamin A-
body will make vitamin through beta carotene.
Good sources- dark greens, oranges, and yellowsVitamin C- Good sources include raw broccoli, raw cabbage, kale, sweet potatoes, tomatoes, and green peppersCalcium- Broccoli, kale, and turnip greensSlide3
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 onionsSlide4
More types of veggies
Leaves such as cabbage, greens, kale, and spinach
Seed- green beans, peas, and cornSlide5
Quality Check
Vegetables are available as fresh, canned or frozen
Best method to purchase is fresh
When buying freshHeaviness in relation to sizeGood colorCrisp/ firm and in good conditionSlide6
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 quickerSlide7
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 nutrientsSlide8
Cooking
When vegetables are cooked appropriately:
Lose few nutrients
Bright, attractive colorTender-crisp- tender but still firmTranslucent- 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)Slide9
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 Slide10
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 liquidTo help from nutrient loss use a small amount of waterThe vegetables lose nutrients during the cooking processMost vegetables can be simmered in the microwave (for best results- try to have food cut in equal sized pieces)Slide11
How to steam on the stove top
https://www.youtube.com/watch?v=Vmqfl3mxfK0Slide12
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 waterCover the bowl with either plate or clear wrap
Microwave for 4-6 minutes
EnjoySlide13
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?