KINDS OF  Broccoli rabe

VEGETABLES
 Cauliflower
Almost all the vegetables are low in fat and calories,
none has cholesterol, and many of them are great Leaf Vegetables
sources of fiber. The high levels of fiber in vegetables
keep the digestive system healthier; allowing you to
avoid issues with constipation. Since veggies are low  Arugula
on calories, it enables us to eat lots of vegetables
without consuming excess energy.  Brussels sprouts

The presence of many vitamins and other substance Root Vegetables

in vegetables provide nutrients to the body.
Vegetables provide essential amino acids that body
needs to survive. A simple meal of spinach, beans,  Beets
and whole grain rice is a great way to treat your body  Burdock
right. This give us a natural feeling of liveliness and
the energy to become more active helping to burn  Carrots
more energy each day. Vegetables also add  Celeriac
wonderful flavors to your diet.
 Malanga
The availability of vegetables differs from season to  Parsnips
season. Different types of vegetables have been
categorized according to their type, and taste.  Radishes
Bulb Vegetables  Rutabaga
 Salsify
 Garlic  Turnips
 Leeks
 Onions Stalk Vegetable

 Scallions
 Shallots  Asparagus

 Water chestnuts  Bamboo

 Cardoon
 Celery
Fruit Vegetables  Chard
 Fiddlehead
 Avocados  Fennel
 Chayote  Kohlrabi
 Cucumbers
 Eggplant Tuber Vegetable
 Okra
 Olives  Cassava

 Peppers  Crosne

 Squash  Jerusalem artichoke

 Tomatoes  Jicama

 Tomatillos  Potato
 Sweet potato
Inflorescent Vegetables  Taro
 Yam
 Artichokes
 Broccoli
 STORAGE
Some general tips during harvest to ensure
longest storage life include:
*Harvest when fruit is dry, not too soon
after a rain, as moist fruit easily rots.
*Avoid bruising fruit when harvesting;
handle gently. 
*Harvest early in the morning to avoid “hot”
vegetables, or allow to cool before storing.
*Only harvest healthy, firm fruit and not
ones with disease or soft spots.
           
Two tips are important on mixing varieties.  Supports your immune system and enhances immune
If also storing apples, keep them separate.  response
They give off ethylene gas which can cause
potatoes to sprout and carrots to become
bitter.  On the other side, potatoes may cause
apples to have a musty flavor.  The other tip
is to keep cabbages, turnips, kale and similar
outside in storage.  They too can give their
odors to apples and fruits, as well as
permeate a home if stored indoors.
Pick green tomatoes and place in one or two
layers in shallow trays or boxes to ripen. 
Place paper between layers, or around each
fruit.  Ripening will take up to a month
when cool (55 degrees F) or two weeks if
warmer (65 degrees). 
For kale, endive, and leeks, mulch in the
garden until a hard frost.  Pull with their
rootball still attached, and store upright and
close together in moist sand or soil.  Do not
store with cabbage.  These need to stay very
moist (90 percent relative humidity) for
longest storage.
  NUTRIENT CLASSIFICATION          suitable for cooking chops, steaks,
Protects and Supports a Healthy Heart* – Supports
cardiovascular health and helps healthy red blood cell
formation and nervous system functioning.* Maintains
healthy levels of the amino acid homocysteine.*
Protects cellular function and supports healthy
cholesterol levels that are already within the normal
range.* And it provides B vitamins at heart-healthy
levels.*
 Enjoy Healthy Eyes, Skin and Hair – Helps
create and maintain healthy skin, eyes, teeth, gums
and hair.* And it helps promote good vision, night
vision, and eye health.*
 Creates Abundant Energy – Plays an
important role in protein and carbohydrate absorption
and metabolism.* Assists in energy conversion and
the production of energy from glucose.*
 Supports Your Immune System –
 Methods of Cooking
 There are three main methods of
cooking meat: dry heat, moist heat, and
microwaving.
Dry Heat
Methods such as broiling and roasting which
surround the meat with hot dry air are
considered to be dry heat cooking methods. Dry
heat is suitable for cooking
all seafood
all young poultry cuts
all cuts of pork except thin shoulder cuts and
hocks
all cuts of lamb except breast and shank cuts
all veal roasts
 Broiling should only be used for more
tender chops and steaks since no
additional tenderization will result. High
surface temperatures result in extensive
browning which give the meat a unique
flavor.
 Charcoal broiling is a popular method
chicken, ribs, kabobs, sausage, and
sometimes roasts
Moist Heat
For cuts of meat which are lower grade or tend
to be tougher due to the cut, moist heat is the
preferred method of cooking. Cooking by this
 method requires lower temperatures (just above
200 degrees Fahrenheit) and much longer
cooking times. Braising and pot roasting are
both moist heat cooking methods where meat is
cooked in closed containers with added water.

 Roasting is appropriate for tender

roasts. Oven temperatures are usually kept
between 300 and 350 degrees Fahrenheit. Meat
should be protected during roasting by an
external layer of fat or by aluminum foil to
prevent excessive moisture loss which results in
a dry finished product

Microwaving

Microwaving is an extremely rapid method of

cooking meat. The use of lower power (30%
power) is recommended for more uniform
cooking especially for larger meat cuts.
Microwave cooking is not recommended for cuts
which are less tender as microwave cooking
does not tenderize meats as slower cooking
methods do.

Principles Of Cooking Vegetables

Softening of the fiber.

Opening of the starch granules, when starch is

present, at a temperature of 212° F. Retaining
mineral and flavoring matters.

Boiling

Cooking in a large amount of boiling, salted

water, the water to be drained off and thrown
away. May be used with old beets of rank flavor,
strong onions, old potatoes, or potatoes boiled
with the skins on. A wasteful method.