Dr. Vivian G. Baglien- adapted 10/31/13

• Health-4.1Analyzes personal health and fitness information.

• RI4 Determine the meaning of words and phrases as they are used in a text, including figurative, connotative, and technical meanings; analyze how an author uses and refines the meaning of a key term or terms over the course of a text

FCS14 Demonstrate nutrition and wellness practices that enhance individual and family well-being. FCS 14.3.3 Demonstrate ability to select, store, prepare, and serve nutritious and aesthetically pleasing foods.

• 1. How do they grow?

• 2. What’s their flavor?

• 3. What color are they?

• Tubers – • potatoes

• Bulbs – • chives, onions, garlic

• Roots – • beets, turnips, carrot, radish

• Stem – • asparagus, celery, mushroom

• Leaves – • brussel sprouts, cabbage, greens, lettuce, spinach.

• Seeds – • beans, peas, corn

• Flowers – • artichoke, cauliflower, broccoli

• Fruit – • cucumber, eggplant, tomato, peppers, squash

• Very Strong-flavored• Onions• Leeks• Garlic

• Brussels Sprouts

• Spinach

• Green • Peas• Green beans• Asparagus• Celery• Broccoli• Spinach

• Red• Beets• Red cabbage• Red peppers

• Yellow/Orange• Carrots•Wax beans• Corn• Squash• Sweet potatoes

• White• Onions• Potatoes• Cauliflower• Leeks

• Starchy• Includes: • Potatoes• Sweet potatoes• Corn• Legumes (dry beans)

• Includes:• Tomatoes• Lettuce• Celery

• Vitamin A•Function:• Promotes normal growth of bones & teeth• Helps maintain healthy skin tissue & night vision

•Vegetable sources:• Leafy green & deep-yellow vegetables• Broccoli, spinach, carrots, & squash

• Function:• Helps body form & maintain collagen• Helps body repair itself & fight infections

• Vegetable sources:

• Leafy greens• Broccoli, green peppers, tomatoes, & cabbage

• B Vitamins• Functions:

• Prevents beriberi• Helps body use carbohydrates• Helps body break down proteins

• Vegetable Sources:

• Seed vegetables (dry beans)• Lima beans & peas

•Functions:• Body needs 21 minerals to maintain good

health• Needed to build bones, soft tissue, & other

compounds

•Vegetable sources:

• Spinach (high in iron)• Kale (high in calcium)

• Chlorophyll• Substance found in plants that makes them green

• Carbohydrates• Sugar, starch, & cellulose• Supplies the body with energy• Potatoes are high in carbohydrates

• Fresh• Desirable qualities • Crisp• Bright Color• Firm• Absence of decay

• Storage• Store in fridge• Eat in 2-3 days

• Advantages• Precooked• Convenient

•Disadvantages• Higher in sodium• Possibly mushy texture

•Storage• Store at room temperature• Use by expiration date, if given

• Benefits• Partially prepared• No need to thaw before

cooking• No sodium added• Retain the appearance &

flavor fresh-picked veggies• Usually cost less than fresh• Available “out of season”

• Storage• Keep frozen• Do not refreeze if thawed

• Most common dried veggies are legumes • (dry beans)

• Benefit• Long shelf life

• Disadvantage• Must soak dry beans

before cooking

• Storage• Store in a cool dry place

• Cook for the shortest time possible • Heat destroys some vitamins

• Use as little water as possible• Some vitamins dissolve in the cooking water

• Pare or cut just before cooking• Air and light destroy some vitamins

• Prepare the largest pieces possible• To expose the smallest surface area to all of the above

• Serve or save cooking liquid• Use it in soups, sauces, gravies, & stews• Don’t throw away the nutrients in the cooking water

• The cellulose (fiber) becomes softened by the heat & moisture of cooking

• The starch absorbs water, swells, and becomes easier to digest

• Flavors & colors undergo changes

• Some of the nutrients may be lost

• Boiling• In a small amount of water in a covered pan

• Bake veggies in their own skins after washing them thoroughly

• Fry veggies after dipping in batter or crumbs

• Fry them in hot oil deep enough to cover the veggies

Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

•Brush veggies with fat or oil

–Broil over or under direct heat

• Steam mild-flavored veggies in a steamer over rapidly boiling water

• Microwave can also be used to steam veggies

• Benefits:• Little or no nutrient loss• Good flavor and texture

• Note:• Remember to pierce vegetables cooked in their skins• Ex. piercing a potato with a fork

• Properly cooked veggies• Colorful• Flavorful• Tender-crisp texture

• Overcooked or improperly cooked veggies• May suffer undesirable changes in color, texture, &

flavor• They may lose many of their nutrients

• Goal is to protect the vegetable’s:• Color• Texture• Flavor• Nutrition

• Length of cooking time• Cook veggies ONLY until fork tender• OVER COOKING• Dulls the color• Gives an unpleasant flavor• Causes the veggies to become mushy

• Question: What vegetables are a good source of vitamin A

• Answer: Leafy green and yellow vegetables• Which is easier for the body to digest?• a. Raw vegetables• b. Cooked vegetables• Answer: Cooked vegetables

• Question: Which cooking method would retain the highest amount of nutrients?

• Answer: Microwaved or steamed