Download English

Preparing nutritious foods
Using the Garden Bounty
Phytochemicals
 Non-nutritive plant chemicals that have protective or disease





preventive properties
More than thousand known phytochemicals
Plants produce them to protect
Recent research demonstrates they can protect humans against
diseases
Not essential nutrients and are not required by the human body for
sustaining life
Some of the well-known phytochemicals are
lycopene in tomatoes,
 isoflavones in soy and
 Flavanoids in fruits

F & V address many guidelines
 Low in fat
 High in fiber
 Unprocessed
 Low sodium
 Replace refined grains
 Low in calories
 “Pre-packaged”
Nutritional resume of
fruits and vegetables
 Water soluble vitamins – folate (B), C
 Beta-carotene = Vitamin A
 Fiber
 Minerals: magnesium, iron, calcium, potassium
 Phytochemicals - antioxidants
Storing Fresh Produce
*Proper storage preserves nutrients
 Remove decayed or damaged
 Surfaces should be dry
 Use perforated plastic bags for storing produce with high
moisture contents.
 let oxygen in and keep moisture & carbon dioxide out.
 Don’t wash until you use it
Enjoying garden fresh produce
 Plan meals around the produce you have
 Simple is quick and easy
Two Easy Messages:
 “Eat a rainbow”
 Use a plate to show proportions of needed foods
Use MyPlate as guideline
 Plan meals that have 3 or
more groups
 Find recipes that
incorporate garden produce
Why a Plate?
 Where we eat
 Easy to visualize food needs
 Can show proportions
 Can help ensure dietary variety
Why a Rainbow?
 Colorful fruits and vegetables have many
healthy vitamins and minerals
 Each color makes a special contribution
to health
WHITE/TAN
GREEN
YELLOW
ORANGE
RED
BLUE/PURPLE
Proteins
 Meats
 Eggs
 Nuts
 Legumes/beans
 Soy products
grains
 Breads
 Rice
 Pasta
vegetables
 A herbaceous (green and
leaf like in appearance or
texture) plant cultivated
for an edible part, as roots,
stems, leaves or flowers
 Okra
 Carrots
 Squash
 Tomatoes
 Onions
 Lettuces
 Greens
 Eggplant
 Cabbage
 Beans and peas
fruit
 The sweet and fleshy
product of a tree or other
plant that contains seed and
can be eaten as food.
 Melons
 Apple
 Peach
 Strawberries
 Grapes and raisins
dairy
 Milk
 Yoghurt
 Cheese
 soymilk
What’s on your plate?
What colors are the fruits and vegetables?



Red
Yellow/orange
White/tan


Green
Blue/purple
Plan 3 or 4 meals with your garden
bounty
Zucchini
Beets
Carrots
Peaches
Peppers
Corn
Spring onions
New potatoes
Kale
The Bottom Line: Eating more
fruits and vegetables
…helps prevent obesity, heart disease,
diabetes & other health problems,
…helps your body stay healthy, gives
you energy throughout the day,
…uses fewer resources to grow and
transport than animal products,
…is cost effective!
…is a wonderful result of gardening!
Meet some new Veggies!!
Chinese Cabbage – Pak choi
 Brassica family, a large
class of leafy/flower-head
vegetables, which also
include brussels sprouts,
kale and broccoli.
 Some common names of
napa include pe-tsai, celery
cabbage, Chinese white
cabbage, Peking cabbage,
won bok
 Desired in Chinese cooking
Chinese Cabbage - nutrition
 Like other types of
cruciferous vegetables,
cabbage may reduce your risk
of developing certain types of
cancer.
 An antioxidant found in
cabbage, may relieve allergy
suffers of their symptoms.
 With a high content of
vitamin A, Napa cabbage also
strengthens your immune
system.
 Good source of:







Vitamin C
Vitamin A
Calcium
Vitamin K
Fiber
Antioxidants
folate
 Very low in calories
Chinese Cabbage - growing
Growing
 Napa cabbage is a cool season
annual vegetable. It grows
best when the days are short
and mild.
 The plant grows to oblong
shaped head consisting of
tightly arranged crinkly,
thick, light-green color leaves
with white prominent veins.
Innermost layer leaves feature
light yellow color.
 Pests are common in leaves
 Wash with clean water
Chinese Cabbage - Preparation
 Trim off the base and
 To prepare, separate the
remove outer discolored
leaves.
 Wash the whole vegetable
in cold water.
 Gently pat dry or place it
upside down until all the
water drained out.
stalks from the base using a
paring knife and slice its
leaves from the stalk.
 Once you separate leaves
and stalk, you may want to
add them in to a variety of
recipes either combined or
individually.
Chinese Cabbage - recipes
 Sweet, crunchy, flavorful




napa cabbage leaves can be
eaten raw, added to salads,
sandwiches, and burgers.
Salads – coleslaw
Soups
Stir fries
Add to other vegetable
dishes
Parsnips
 Sweetest after a frost
 Choose parsnips that are firm
and dry without pits. Smaller
ones may be more flavorful
and tender.
 Fat free, cholesterol free, very
low sodium, good source of
vitamin C, folate and fiber.
Kohlrabi
 Kohlrabi or cabbage turnip,




tastes like a mixture of
cucumber and mild broccoli.
Baby kohlrabi can be as crisp
and juicy as an apple.
Bulbs can be purple or green,
with white flesh.
They can be eaten raw or
cooked.
Leaves can be cooked like
collard greens.
Kohlrabi
How to choose and store
Nutrition
 Choose firm kolhrabi globes
 Fat free, cholesterol free,
that are heavy for their size
and firm, without bruises or
cracks.
 Wash leaves, then refrigerate
in a plastic bag wrapped in
paper towels for up to 3 days.
 Refrigerate globes for up to
10 days- wash before using.
very low sodium, low
calorie, an excellent source
of vitamin C and good
source of fiber.
Celery – the backbone!
Nutrition
Uses and preparation
 Low in calories
 Good raw – use in salad,
 Good source of fiber,
for dipping
 Can stuff the stalks
 Add to soups, stews,
curries and stir fries
 Use leaves in soups and
stews – good for stock
vitamins A and C, and even
the bonus of some calcium
and iron.
 No fat
Celery – how to choose
 Choose straight, rigid
celery stalks with fresh
leaves.
 Avoid pithy, woody or limp
stalks.
 Should smell fresh, not
musty.
 Refrigerate celery in a
plastic bag for a week or
more.
Arugula or Rocket
uses
nutrition
 A peppery green common
 Excellent source of vitamin
in Mediterranean cooking
 Salads
 Cooked in pasta dishes
A and C
 Good source of folate and
calcium
 Low in fat and sodium
Bok Choy
About it
uses
 Bok choy has a mild flavor,
 It is good for stir-fries,
 It is a staple in Chinese
braising, and soups and can
also be eaten raw in a salad
 White parts and the green
leaves are eaten but cook
them separately
Food
Bok Choy
 How to Select
 Choose firm bok choy stalks without brown spots and fresh
leaves (not wilted).
 How to Store
 Store bok choy in a plastic bag in the crisper section of your
refrigerator for up to a week. Wash immediately before serving.
 Nutrition Benefits
 Fat free, saturated fat free, cholesterol free, low sodium an
excellent source of vitamin A and vitamin C and a good source
of folate.
Arugula
Selection
storage
 Look for bright green
 Loosely wrap and store in
leaves that are crisp and
steps that are not withered
or slimy
cool place for up to 3 days
basil
 One of the oldest and
 Very low in calories
popular herbal plants rich
in phyto-nutrient
 Revered as "holy herb" in
many traditions all around
the world
 Rich source of many
essential nutrients:
 Vitamin A
 Vitamin K
 Iron
 Also potassium,
manganese, copper, and
magnesium
basil
Preparation
 Wash fresh Basil in cold
running water or rinse for
few minutes to remove any
dust or pesticide residues.
 In order to keep the
fragrance and flavor intact, it
is generally added at the last
moment in the cooking
recipes, since prolonged
cooking results in
evaporation of its essential
oils.
Uses in cooking
 Basil leaves are used to
flavor any vegetable,
poultry, or meat dish. The
herb is also used in tomato
and egg dishes, stews,
soups, and salads.
 Use fresh or dried
How to read a recipe
 Set up
 Ingredients
 Preparation and supplies
 Method
 How long will it take?
 Is one recipe enough? How many servings?
Set up
 Read the recipe twice!
 Have everything you need set up
 Clean
 Hands
 The cooking Surface
 Dishes
Cooking Tools
Ingredients - Prepare
 Wash
 Chop, slice, cube?
 Pre-cook?
Ingredients - Measure
 Measure AFTER preparation
 MEASURE
 Scale
 Measuring cup
 Measuring spoons
Measurements
 Tablespoon.
 Teaspoon
 Cup
 Pound
 Ounce
 Liter
 Milliliter
Dry vs. Liquid ingredients
 Dry
1
½
 1/3
¼
 Liquid
 Cups
 Ounces
 Milliliters – Ml.
Or use a kitchen scale
Local Measurements
Method
 Follow instructions step by step
 Having everything ready will make this easier
 Watch the time
Checking done-ness
 Time
 Done-ness test
 thermometer
Recipe #1 – Wilted Cabbage with
toasted Cumin
 Yield: 6 servings (serving size: 1 cup)
Ingredients
 2 teaspoons olive oil
 12 cups coarsely chopped Chinese cabbage (about 1 KG)
 1/2 cup water
 1/2 teaspoon salt
 1/4 teaspoon freshly ground black pepper
 1 teaspoon cumin seeds
 1 tablespoon cider vinegar
Preparation
 Heat the olive oil in a Dutch oven over medium heat. Add
cabbage and water; cook 6 minutes or until cabbage wilts,
stirring occasionally. Stir in salt and black pepper.
 Place cumin seeds in a small skillet; cook over medium heat 1
minute or until seeds are toasted and fragrant, shaking pan
frequently. Add the toasted cumin seeds and vinegar to
cabbage; cook 6 minutes or until tender, stirring mixture
occasionally