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Guide to Fresh and Healthy Vegetables: Selection, Preparing, and Cooking Tips

Explore different types of vegetables including roots, bulbs, and tubers. Learn how to select and prepare fresh vegetables for the best taste. Discover cooking methods that preserve nutrients and color in vegetables.

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Guide to Fresh and Healthy Vegetables: Selection, Preparing, and Cooking Tips

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  1. Vegetables Foods and Nutrition

  2. artichoke

  3. avocado

  4. shallots

  5. squash

  6. zucchini

  7. eggplant

  8. Swiss chard

  9. spinach

  10. arugula

  11. Sweet potato

  12. Yukon gold red potatoes

  13. cabbage

  14. cauliflower

  15. Types of Vegetables

  16. Flowers – can be eaten raw or cooked • Broccoli • Cauliflower

  17. Fruits that are Commonly Referred to as Vegetables • Cucumbers • Eggplants • Tomatoes • Peppers • *Fruits contain the seed of the plant, vegetables do not.

  18. Seeds – High in nutrients and require minimal cooking. • Corn • Beans • Peas

  19. Stems – Edible stems are tender and require little cooking, some can be eaten raw. • Celery • Rhubarb • Onions • Leeks • Asparagus

  20. Leaves – Most are tender and can be eaten raw or with just a little cooking. • Cabbage • Lettuce • Brussels sprouts • Spinach

  21. Tubers – Large underground stem that stores nutrients. Part of the plant that must be cooked. • Potatoes • Yams • Jicama

  22. 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

  23. Bulbs – In underground part of stem, fleshy structures surrounded by layers of fleshy leaves. • Onions • Garlic

  24. 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

  25. Organic or not???

  26. CLEAN 15

  27. Preparing Veggies • Always wash first… 1:4 water, vinegar • Can consume raw

  28. 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

  29. Cooking methods • Steaming • Baking/roasting • Frying • Broiling • Microwaving

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