FCS3-106

Vegetable Preparation for the Family

With modern transportation, we can all have year-round
access to a wide variety of fresh vegetables. And in our
Storage
health-conscious times, vegetables are not just used as side Store fresh vegetables for as short a time as possible to
dishes any more. Because they are economical, we can use prevent loss of nutrients, flavor, and texture. Vegetables
vegetables to prepare low-cost main dishes such as lose quality rapidly. Peas and corn begin to lose their
vegetable primavera, stuffed squash, or vegetable lasagna. sweetness as soon as they are picked.
In addition to their nutritional value, vegetables make Store potatoes, onions, and winter squash unwashed in a
meals more appealing in flavor, texture, and color. cool, dry, dark place. Refrigerate other vegetables in a
Cooking changes a vegetable’s texture, flavor, color, covered container to prevent drying. Tightly cover veg-
and nutrient content. High temperatures make vegetables etables that have been peeled and cut to prevent drying and
tender and enhance flavor. In addition, cooking usually discoloration.
makes vegetables safer to eat by killing microbes. Over-
cooking, however, will cause texture, flavor, color, and
nutrient content to deteriorate. Herbs and spices added to
Nutritional Value of Vegetables
vegetables must also cook long enough to extract and We should eat three to five servings of vegetables every
diffuse their flavor throughout the vegetables but not so day.* A serving size usually is ½ cup of cooked vegetable
long that flavoring will be lost. Cooking moderates the or 1 cup of raw vegetable. Vegetables provide important
harsh flavor of onions but strengthens the odor of veg- vitamins and minerals such as vitamin A, vitamin C,
etables in the cabbage family. riboflavin, folic acid, iron, and magnesium. Most vegetables
The key to cooking vegetables is to make the tissue are also good sources of fiber. They are naturally choles-
tender without making it too soft. You can determine terol-free and low in fat. But don’t turn your naturally low-
whether a vegetable is done by testing a piece during fat vegetables into high-calorie selections—try to limit the
cooking. Most vegetables should be tender but still firm. amount of butter or high-fat sauces you add to your veg-
Color can also indicate whether a vegetable is done. etables.
Green vegetables are overcooked if they turn an olive
green. Delicate leafy vegetables require only a few Controlling Nutrient Loss
minutes to cook, while stem and root vegetables may Most minerals and some vitamins dissolve in water.
require more time. Soaking vegetables in water before cooking or cooking
vegetables in large amounts of water causes leaching of
Fresh Is Best important vitamins and minerals.
Consider a vegetable’s appearance and texture when The other five factors that lead to nutrient loss are high
you select fresh produce. High-quality, fresh vegetables temperatures, prolonged cooking, alkalis (such as baking
are young, crisp, and brightly colored. As vegetables ripen, soda and hard water), plant enzymes (which are destroyed
they gradually lose flavor and nutrients and become limp, by heat), and oxygen. Some nutrient loss is inevitable, but
losing their crispness. most can be avoided by understanding how these six factors
Since vegetables grow close to the ground, you may affect vegetables.
need to wash them carefully. You may also need to scrape,
pare, chop, or slice some vegetables before cooking. Use
carefully washed vegetable odds and ends in soups or
stocks.

* Based on the Food Guide Pyramid from the U.S. Department of Agriculture and Human Nutrition Information Service.

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Controlling Texture Changes Controlling Color Changes
You should stop cooking vegetables when they become It is important to preserve as much of a vegetable’s
tender. Desired tenderness varies depending on the veg- natural color as you can during cooking. Different pigments
etable. Winter squash, eggplant, and similar vegetables are react differently during cooking.
properly cooked when they turn soft, but most vegetables
are best when cooked very briefly or until they are crisp- Green Vegetables
tender. At this stage vegetables maintain their maximum Chlorophyll is the pigment present in all green veg-
flavor, color, and nutrients. etables such as asparagus, green beans, broccoli, peas, and
Cellulose and pectin are the fibers that give vegetables spinach. Chlorophyll is destroyed by acids, such as lemon
their shape and firmness. Cooking softens these fibers. The juice and vinegar, and by baking soda. Prolonged cooking
amount of fiber varies with different vegetables, with the age or overcooking causes bright green vegetables to turn a
of vegetables, and even within the same vegetable. A longer drab olive green. Steaming is the most preferred method for
cooking time means softer vegetables. Alkali, such as baking cooking because steam cooks food rapidly, lessens the loss
soda, should not be added to vegetables because it destroys of nutrients and flavor, and does not break up delicate
vitamins and softens vegetables to the point of mush. Acids vegetables.
such as lemon juice, vinegar, tomato products, and sugar
make vegetable fibers firmer. If you add any of these, you Yellow and Orange Vegetables
will need to allow more cooking time. Carotenoids are the yellow and orange pigments found in
Starch found in vegetables also affects texture. Dry carrots, corn, sweet potatoes, tomatoes, and winter squash.
starchy foods like dried beans, peas and lentils, rice, and These pigments are very stable to acids and heat, but loss of
macaroni products must be cooked in enough water to allow color, nutrients, and flavor occurs with overcooking.
the starch granules to absorb moisture and soften. Moist
starchy vegetables like potatoes and yams must simply be
cooked to soften the starch granules.
Red Vegetables
Anthocyanins are the red pigments found only in a few
vegetables, such as beets and red cabbage. These red
Controlling Flavor Changes pigments react very strongly to acids and alkalis. Acids
The longer a vegetable is cooked, the more flavor is lost. make anthocyanins brighter red, and alkalis turn them a
Many flavors are lost during cooking, either by dissolving blue or blue-green color. So a small amount of acid gives
into the cooking liquid or by evaporation. You can prevent red beets and red cabbage a bright red color. This is why
significant flavor loss by cooking vegetables as quickly as red cabbage is often cooked with tart apples. Because acids
possible. Start with boiling water to reduce cooking time. toughen vegetables and prolong cooking time, in recipes
Use as little water as possible to minimize leaching of that call for lemon juice, tomatoes, or other acids, add only
vitamins and minerals. Steam vegetables when possible a small amount at the beginning of cooking and the remain-
because less nutrients and flavor are lost during the reduced ing toward the end after the vegetables have become tender.
cooking time. Because anthocyanins dissolve easily in water, cook these
Strong-flavored vegetables such as onions, cabbage, vegetables quickly in as little water as needed.
brussels sprouts, cauliflower, broccoli, and turnips are much
more appealing if some of their flavor is lost. Cooking White Vegetables
strong-flavored vegetables uncovered and in larger amounts Flavones are the white pigments found in potatoes,
of water allows off-flavors to escape. onions, cauliflower, and the white parts of celery, cucum-
bers, and zucchini. Cook these vegetables for a short time to
avoid loss of nutrients, flavor, and color. Overcooking and
hard water turn white vegetables a dull yellow or gray.

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Basic Cooking Methods Boiling
Boiling is the most frequent method of cooking veg-
General Procedures: etables because it is easy and economical. Actually,
• Use as little water as possible, with the exception of simmering is the proper term. The vegetables should be
strong-flavored vegetables. simmered because the agitation and high temperature of
• Cover yellow, orange, and red vegetables. Do not cover boiling break up delicate vegetables and destroy nutrients.
green and white vegetables. Simmering can be used for fresh, frozen, dried, or dehy-
• Cook vegetables as quickly as possible to soften fibers drated vegetables.
and retain nutrients, color, and flavor.
• Drain vegetables, but save the cooking water because it To boil fresh vegetables:
contains nutrients and flavor. Use the water in soups, • Bring water to a boil in saucepan. Leafy green veg-
sauces, and gravies. etables require only the water that clings to the leaves.
• Season vegetables before serving. Use salt and high-fat Cover other vegetables with water.
sauces and butter sparingly. • Place vegetables in pan and return the water to a boil.
Cover if appropriate.
Microwave Cookery • Reduce heat to a simmer and cook the vegetables until
Vegetables cook quickly and easily in the microwave tender.
oven. Only a few tablespoons of water are needed and
microwaving preserves the nutrients, color, and texture of To boil frozen vegetables:
most vegetables. Always cover vegetables in the micro- • In a saucepan, bring to a boil the amount of water
wave. suggested on the package. Frozen vegetables have been
blanched or precooked so they require less water and
To microwave vegetables: less cooking time.
• Place evenly cut vegetables in a ceramic dish. Add 2 • Add frozen vegetables. Never defrost frozen vegetables
tablespoons of water to fresh vegetables. Frozen veg- before cooking. You may need to break up large blocks
etables usually require no extra water. with a fork as the vegetables cook.
• Cover the vegetables and cook on high until fork tender. • Follow cooking instructions on package.
Halfway through the cooking cycle, stir the vegetables.
To boil dehydrated or freeze-dried vegetables:
Steaming • Follow cooking instructions on package.
This method can be used for both pressurized steam
To boil canned vegetables:
cookers and range-top steamers which contain a perforated
• Place vegetables and liquid in a saucepan and bring to a
basket over a pot of boiling water. Pressurized steamers are
boil.
not recommended because it is too easy to overcook the
• Reduce to a simmer and cook until tender or as directed
vegetables.
on the can label.
• If you use a pressurized steam cooker, follow the
• Drain liquid before serving.
manufacturer’s instructions. For range-top cooking,
bring 1 to 2 inches of water to a boil in a saucepan.
To boil dried peas and beans:
• Arrange vegetables in shallow, even layers in a perfo- • Wash dried vegetables well and look for any foreign
rated pan or basket for cooking. objects such as rocks.
• Insert pan or basket into steamer or saucepan and cook • Allow to soak overnight in approximately 2 gallons of
until fork tender for most vegetables. Follow guidelines water for every pound of vegetable.
for preserving color, texture, and nutrients.
A quicker method is to add the dried vegetables to
Baking boiling water and boil 2 minutes. Remove from the heat and
Potatoes, sweet potatoes, and winter squash, as well as let sit for 1 hour before cooking.
tomatoes, can be baked successfully. Starchy vegetables are • Bring the water and dried vegetables and seasonings to a
baked because the dry heat of the oven and long baking boil.
time produce a desirable texture. • Reduce to a simmer and cook until tender, about 1½ to
Vegetable casseroles are also baked, but precook the 2½ hours. Add more water if needed.
vegetables by simmering or steaming before they are mixed
with other ingredients and baked.

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Sauteing or Pan-Frying
The differences between sauteing and frying are in the
Seasoning List for Vegetables
amount of fat used and the length of cooking time. To saute Experiment with small amounts of seasonings to find
is to cook quickly in a small amount of fat. Frying cooks in what your family will accept. Start with 1 teaspoon of mild
a larger amount of fat, usually 3 inches or more, for a herbs or spices, such as basil, cinnamon, cumin, lemon
longer time at a lower heat. Stir-frying is similar to sauteing pepper, or oregano per six servings. With strong herbs or
and can be done in a regular pan or a stationary wok. Most spices, such as allspice, cloves, ginger, nutmeg, rosemary,
vegetables are fried from 325º to 350ºF after being coated and tarragon, start with only ¼ teaspoon per six servings.
with a batter or breading. Without this coating, vegetables Ground herbs are stronger than dried, and dried are stronger
tend to dry out. Drain excess fat from deep-fried vegetables. than fresh. If a recipe calls for ¼ teaspoon of ground herbs,
use almost 1 teaspoon of dried or 2 teaspoons of fresh
To saute or stir-fry vegetables: herbs.
• Heat enough fat (butter, margarine, oil) to coat the
bottom of the pan. Butter burns very quickly at high Asparagus: Garlic, fresh lemon juice, onion, vinegar.
heat. DO NOT leave any fat unattended.
• When fat is hot, add vegetables, being careful not to Beans: Caraway, cloves, cumin, mint, onion, green bell
overload the pan because this will lower the fat tempera- pepper, savory, tarragon, thyme.
ture and the vegetables will simmer instead of saute.
• Stir the vegetables as often as necessary to heat evenly Beets: Anise, caraway, fennel, ginger, savory.
and coat them with fat. The heat should have time to
recover between stirring. Cook until fork tender. Carrots: Anise, cinnamon, cloves, mint, sage, tarragon.

Corn: Allspice, chili powder, green bell pepper, pimiento,

Braising
fresh tomato.
Braising is a slow, moist-heat cooking method that uses a
small amount of liquid. General procedures follow.
Cucumbers: Chives, dill, garlic, vinegar.
• Add fat to a braising pan or a saucepan and heat. Saute
any additional flavoring ingredients such as a mirepoix
Green Beans: Dill, fresh lemon juice, marjoram, nutmeg,
(rough cut onions, carrots, and celery).
pimiento.
• Place the vegetable in the pan. It may or may not be
cooked slightly in the fat before adding the liquid.
Greens: Garlic, fresh lemon juice, onion, vinegar.
Follow your recipe instructions.
• Add liquid, usually to cover the vegetable only part way.
Peas: Allspice, green bell pepper, mint, fresh mushrooms,
NEVER add water to hot fat as it will spatter, possibly
onion, fresh parsley, sage, savory.
causing burns.
• Cover the pan and cook the vegetable slowly in the oven
Potatoes: Chives, dill, green bell pepper, onion, pimiento,
or on the range top until fork tender.
saffron, sage.

Squash: Allspice, brown sugar, cinnamon, cloves, fennel,

ginger, mace, nutmeg, onion, savory.

Tomatoes: Allspice, basil, garlic, marjoram, onion,

oregano, sage, savory, tarragon, thyme.

Vegetables in general: Basil, cayenne, chervil, dill,

marjoram, mint, fresh mushrooms, nutmeg, oregano,
parsley, freshly ground pepper, poppy seeds, rosemary,
sage, sesame seeds, tarragon, thyme, turmeric, watercress.

Prepared by Sandra Bastin, Ph.D., R.D., L.D., Extension Food and Nutrition Specialist

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Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, C. Oran Little, Director of Cooperative Extension Service,
University of Kentucky College of Agriculture, Lexington, and Kentucky State University, Frankfort. Copyright © 2000 for materials developed by the University of Kentucky
Cooperative Extension Service. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the
author(s) and include this copyright notice. Publications are also available on the World Wide Web at: http://www.ca.uky.edu. Issued 3-94; Revised 8-2000, Last printed 8-2000, 2500
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