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Vegetables

Vegetables. Quality Vegetables. Firm texture, free from decay, crisp, smooth, dense, free from bruises, good color WASHING-washing veggies helps remove pesticides that might remain on the skins. Avoid nutrient loss. Cook in larger, rather than small pieces when possible

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Vegetables

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  1. Vegetables

  2. Quality Vegetables • Firm texture, free from decay, crisp, smooth, dense, free from bruises, good color • WASHING-washing veggies helps remove pesticides that might remain on the skins

  3. Avoid nutrient loss • Cook in larger, rather than small pieces when possible • Use a small amount of water • Cook only until fork tender

  4. Retaining nutrients when cooking vegetables • Save liquids and use in soups or gravies • Stir frying-fast and leaves vegetables crisp • Ways to cook and retain nutrients: microwave, simmering, steaming, baking

  5. Ways to cook • Microwave: put vegetable into microwave safe dish with little or no water. Cook only until tender, overcooking can make them rubbery. • Bake: cook in a casserole • Steam: Bring an about an inch of water to boil in a saucepan or steamer. Place veggies in a steamer basket or colander and cover. • Stir-fry: putting frozen or fresh veggies in a wok or pan with small amount of oil over high heat stirring rapidly • Sauté: cooking veggies in a frying pan withlittle butter or oil over high heat until veggies are shiny, then cover and cook until vegetables are crisp-tender.

  6. Cooking that destroys vitamins in vegetables • Heat • Air • Water • Avoid cooking vegetables in large amounts of water • Avoid cooking vegetables for an extended period of time

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