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Foods and Nutrition artichoke avocado shallots squash zucchini eggplant Swiss chard spinach arugula Sweet potato Yukon gold red potatoes cabbage cauliflower Flowers – can be eaten raw or cooked Broccoli Cauliflower Fruits that are Commonly Referred to as Vegetables Cucumbers Eggplants Tomatoes Peppers *Fruits contain the seed of the plant, vegetables do not. Seeds – High in nutrients and require minimal cooking. Corn Beans Peas Stems – Edible stems are tender and require little cooking, some can be eaten raw. Celery Rhubarb Onions Leeks Asparagus Leaves – Most are tender and can be eaten raw or with just a little cooking. Cabbage Lettuce Brussels sprouts Spinach Tubers – Large underground stem that stores nutrients. Part of the plant that must be Potatoes cooked. Yams Jicama Roots – A plant’s food supply is stored in its roots. Some can be eaten raw, but some need to be cooked. Carrots Beets Turnips Radishes Bulbs – In underground part of stem, fleshy structures surrounded by layers of fleshy leaves. Onions Garlic Selecting fresh vegetable Color, firmness, no bruises Avoid wilted Choose medium size Buy only what you use within a short time FRESH IS BEST! What is in season is best quality & price FROZEN CANNED DRIED Organic or not??? CLEAN 15 Preparing Veggies Always wash first… 1:4 water, vinegar Can consume raw COOKING VEGETABLES Cooking softens cellulose(fiber) making it easier to chew Strach absorbs water, swells, & becomes easier to chew Properly cooked= crisp, tender Cook in short time in small amounts of water Cooking in water may dissolve the water-soluable minerals in the vegetable Cooking too long can cause undesirable changes Overcooked green veggies lose their bright color; turn grayish Cooking methods Steaming Baking/roasting Frying Broiling Microwaving
