Vegetables
From the shop to your plate
Vegetables are the edible part of plants (other than fruit).
This includes: roots and tubers (potatoes, carrots), bulbs (onions), stems (celery), leaves (lettuce, cabbage), and flowers (broccoli). Most vegetables are available all year round.
Buying vegetables
FRESH
- most fresh vegetables are available all year round
- they are usually cheapest when in season
- look for those with crisp leaves, bright colour and unblemished skins
TINNED
- look for no added salt options
- try options in brine rather than oil
FROZEN
- a good ‘to have on hand’ option as they retain their nutrients
Storing vegetables
- Vegetables should be stored correctly to slow their deterioration
- Potatoes, pumpkin, onions and kumara - cool and dark place
- Tomatoes - in your fruit basket
- All other vegetables - in the crisper of the fridge
Preparing vegetables
- Should be washed thoroughly before eating
- Cut up as close as possible to cooking to prevent vitamin C loss
- As fibre is found in the skin of vegetables, try and include some raw vegetables in your diet
Cooking vegetables
- Water soluble vitamins (including vitamin C and folate) can be lost into cooking water. The best way to retain these nutrients is to microwave, steam or stirfry them.
- If boiling, use as little as water as possible and only add the vegetables once the water is boiling.