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Vitamins in Your Vegetables

Cooking tips for the caring cook.

Vegetables


Retaining Vegetable Vitamins

  • Cook potatoes and other root vegetables in their jackets to prevent loss of vitamins and minerals.
  • Before you store carrots, beets, turnips, or other root vegetables, cut off their leafy green tops to prevent the tops from extracting nutrients and vitamins from the roots.
  • When cooking vegetables, retain maximum vitamin power by cooking quickly and using as little liquid as possible. Save cooking liquids and use in soups or to cook another vegetable.
  • Before adding vegetables to your dish, toss them with a little flour to keep them from sticking to the bottom of your pot or kettle, which scraps off the healthful outer layer.
  • To store celery, wash off, cut off ends and save in a tall glass jar or pitcher filled with water. Your celery will keep much longer this way.
  • Instead of meat, add fresh vegetables to a light tomato sauce for plenty of nutrients, flavor and crunch.
  • When you bring home vegetables in those plastic bags, be sure to poke holes in them to let the vegetables breathe.
  • Dip steamed vegetables in ice water to retain color.

Chef's Tips

  • Hate the smell of broccoli cooking? Place the florets in a steamer and toss in a few cubes of stale bread into the cooking water. The bread absorbs the odor.
  • For peak efficiency, push the blade away from you when using a vegetable peeler with a swivel blade. Pull it toward you if the blade is rigid.
  • Try thickening your homemade gravy with pureed vegetables instead of flour.
  • To keep cauliflower white while cooking add a little milk to the water.

Food Fixes

Crumbled newspapers lining the vegetable compartments of a refrigerator will keep vegetables crisp.

Before adding vegetables to your soup, toss them with a little flour to keep them from sticking to the bottom.

Vitamins in Vegetables Chart

 



Vit A
mg/100mg
Folate
mg/100mg
Vit C
mg/100mg
Artichoke
0.008
0.05
 
Asparagus
0
0.056
10
Broccoli
0.2
-
93
Brussels sprout
0.031
0.087
80
Cabbage
0.01
0.069
40
Carrot
0.6
0.016
10
Cauliflower
0.001
0.044
40
Chicory
0.17
0.05
Corn
0.007
0.034
Cucumber
0.034
0.005
Green Capsicum (Pepper)
0.022
0.055
80.4
Leek
0.094
-
Mushroom
0
0.032
Onion
0.001
0.01
Peas
0.3
0.022
Potato
0
0.023
40
Pumpkin
0.025
0.007
Radish
0.002
0.028
Red Capsicum (Pepper)
0.2
0.055
90
Spinach
0.24
0.1
40
Zucchini
0.061
0.038

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