Vitamins Minerals Karin Allen Ph D Martha Archuleta

Vitamins & Minerals Karin Allen, Ph. D Martha Archuleta, Ph. D, CD, RDN

Review • Vitamins and minerals are not limited to a single food type – We will use vegetables as an example today • All minerals are stable to common preparation techniques, but can be lost in cooking water • Specific vitamins are more susceptible to specific preparation techniques • (Martha – put something basic about nutrition here? )

First Let’s Cook! • Each group will make a basic salsa then season it to their liking – Bring them to the front – everyone will get to try all salsas • Each group will cook one vegetable recipe – Steaming (moist heat) method – Vegetables en Papillote – Roasting (dry heat) method – Zucchini & Tomato Tian • Each group will share their vegetable dish with the neighboring group

Finger-tip Salad is Not on the Menu! • Hold the food by your fingertips, with the fingers curled back • For most foods, keep the tip of the knife on the cutting board • For small foods, carefully use the top of the knife to slice, moving the knife with your wrist

Vegetable Cookery

How Cooking Changes Vegetables • Texture – Raw is not always desirable, but we do not want to lose all texture • Flavor – Many flavors are delicate and will be lost quickly • Color – Acidic or basic conditions can quickly alter color • Nutrients – Cannot be directly observed • Cooking to preserve texture, flavor, and color helps preserve nutrients

General Rules of Vegetable Cookery 1. 2. 3. 4. 5. 6. 7. 8. 9. Don’t overcook Cut evenly sized pieces Cook or finish as close to serving as possible Blanch briefly, chill quickly if vegetables will be finished or combined with others later Never use baking soda in cooking water Cook white, purple-red vegetables with acid added to water (doesn’t apply to steaming) Cook vegetables uncovered, especially greens (doesn’t apply to steaming) Start with cool water for starchy vegetables, boiling for others Use a cooking method appropriate to the vegetable

Nine General Categories of Vegetables Category Examples Moist Heat? Dry Heat? Gourds & Squash Zucchini, pumpkin Yes Pods & Seeds Corn, green beans, peas Yes Not for seeds Fruit-Vegetables Tomatoes, peppers, eggplant Most don’t need water Yes Roots & Tubers Carrots, potatoes Yes Cruciferous Broccoli, cabbage Yes Not recommended Onion Family Onions, garlic, leeks Yes Leafy Greens Lettuce, kale, spinach Yes Not recommended Stalks, Stems, Shoots Artichoke, asparagus, celery Yes Not if very fibrous

From: Harris, R. S. , General Discussion on the Stability of Nutrients. In: Nutritional Evaluation of Food Processing, 3 rd ed. Karmas and Harris Eds. , 1988, Van Nostrand Reinhold, NY.

Functions of Vitamins and Minerals in the Body • Functions and Sources https: //myfitnesspal. desk. com/customer/portal/topics/665320 nutrition-101/articles • B Vitamin Animation https: //www. youtube. com/watch? v=xs 20 h. ZFmr 84 • How Vitamins Work https: //www. youtube. com/watch? v=ISZLTJH 5 l. Yg • ABCDs of Vitamins https: //www. youtube. com/watch? v=Fmafh. SMv 0 e 0 • Minerals in Our Food https: //www. youtube. com/watch? v=v 9 w. BF 60 -Wj 8&t=216 s