Captain 5-A-Day

Captain 5-a-day for Parents – Cooking Tips

Bringing tasty vegetables into your routine
en Español

Bringing tasty vegetables into your daily routine doesn't have to take a lot of time or money. Eating vegetables on a regular basis provides your body with excellent sources of fiber, vitamins, and minerals that can help fight chronic diseases like cardiovascular disease, obesity, cancer, and diabetes. The 5 A Day Program recommends that women aim for 7 servings and men shoot for 9 servings of fruits and vegetables each day.

Save money by buying fruits & vegetables in season. Follow the specials at the grocery store or purchase canned or frozen fruits and vegetables.

If buying canned vegetables, rinse them before cooking to wash off the extra salt added during the canning process.
When buying canned fruit, look for fruit canned in light syrup or natural juices. Another option is to buy fruit in heavy syrup and rinse the fruit with water before eating to wash off some sugar adding in processing.

Speed up the ripening process

Several fruits and vegetables continue to ripen after they are picked: Apricots, bananas, cantaloupe, kiwi, nectarines, peaches, pears, plantains, tomatoes, avocado, and plums
Place fruit in a loosely closed brown paper bag at room temperature. (Plastic bags don't work for ripening).

Techniques to help block the bitterness of some vegetables such as broccoli, spinach, kale, and brussel sprouts.

Cook vegetables only until tender. Using too high a temperature for too long a time develops unpleasant flavors
Lift the lid of a pot periodically during cooking to release steam and odors that can contribute to bitterness
Sauteing, caramelizing, braising, or pickling vegetables improve palatability by masking the bitter taste of raw plant foods.
Salt is an effective blocker of bitterness
Lemon can add zest and mask some odors
Cayenne pepper can mask the bitterness
Adding some fat such as cheese, creamy salad dressing or olive oil can help improve the flavor of these vegetables

Trying to get your kids to eat more vegetables? Use these simple tips.

Add broccoli to macaroni and cheese
After cooking vegetables top them with any of the following to add flavor:
Melted cheese
Drizzle with Italian dressing
Sprinkle on some salt and pepper
Add seasonings such as garlic powder, cumin, or Italian spices
Drizzle with stir fry sauce

Easy ways to add more color everyday

Add a side of vegetables at dinner, such as broccoli, beets, spinach, carrots, mixed vegetables, or eggplant.
Pack fresh fruits and vegetables as a midmorning or afternoon snack.
Try baby carrots and low fat dip
Try a fresh apple, banana, or other piece of in-season fruit
Enjoy a big salad with grilled chicken and low fat cheese at lunch
Add fresh or frozen vegetables to pasta sauce
Add mixed vegetables to soups, casseroles, or crock-pot dishes
Pile spinach leaves, tomatoes, peppers, and onions on your pizza

Broccoli

Perfectly cooked broccoli has an appetizing bright green color with a mild, pleasant flavor and a tender but firm texture.
Overcooked broccoli, is gray-green mush with a somewhat sulfurous aroma and an off-flavor.
Try steaming, saute with olive oil, or microwave broccoli to maintain color and nutrients.
Broccoli is done cooking when fork tender and still a bright green color
How to purchase and store broccoli:
- Choose broccoli with florets that are uniformly colored, dark green, sage, or purple-green. Florets should not be bruised, or have any yellow flowers blossoming through
  Store in an open plastic bag in refrigerator crisper for up to 4 days
Quick Meal Tips
- Sprinkle lemon juice and sesame seeds over lightly steamed broccoli
  Toss pasta with olive oil, pine nuts and sauteed broccoli florets. Add salt and pepper to taste
  Puree cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.
  Add broccoli florets and chopped stalks to omelets

Eggplant

How to select and store
- Choose eggplants that are firm and heavy for their size. Skin should be vivid in color (purple, white, or green), smooth and shiny, and free of bruises or scars.
- To test ripeness, gently press the skin with the pad of your thumb. If it springs back it is ripe.
- Store uncut or unwashed in a plastic bag in the refrigerator crisper. It will keep for a few days.
Quick Meal Tips
- Mix cubed roasted eggplant with grilled peppers, lentils, onions and garlic, and top with balsamic vinaigrette
- Add eggplant to your next stir-fry, pizza, or mixed sauteed vegetables

Winter Squash (Butternut Squash, Acorn Squash, Spaghetti Squash)

How to select and store
- Choose squash that are firm, heavy for their size and have firm dull, non-glossy rinds. Avoid those with any sign of decay, such as water-soaked areas or mold.
- Store in a cool room with low light. Depending on type, it will keep between one week and 6 months.
Quick Meal Ideas
- Top pureed cooked winter squash with cinnamon and maple syrup
- Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds
- Top "strings" of spaghetti squash with pasta sauce
- Cube butternut squash with the skin left on, toss with olive oil, cinnamon, nutmeg, salt and pepper. Roast in oven at 400F for 25 minutes

Tomatoes

How to select and store:
- Choose tomatoes that have a deep rich color. Skin should be smooth with no wrinkles, cracks, bruises, or soft spots.
- Ripe tomatoes should have a sweet smell and be slightly soft when pressure is applied.
- Store at room temperature out of direct sunlight. They will keep for about a week.
- If tomatoes are ripe and you are not ready to eat them, place in the refrigerator to slow down the ripening process.
Quick Meal Ideas
- Add to bean or vegetable soups
- Classic Italian Salad- slice onions, tomatoes and mozzarella cheese and drizzle with olive oil.
- Homemade salsa dip: Combine chopped onions, tomatoes, and chili peppers
- Add tomato slices to sandwiches and salads.

Cauliflower

Select and Store
- Look for a clean, creamy white, compact curd. Avoid spotted or dull-colored cauliflower.
- Store raw cauliflower in perforated paper or plastic bag in the refrigerator. It will keep for about a week
Quick Meal Ideas
- Saute cauliflower with garlic, minced ginger and tamari
- Puree cooked cauliflower, add fennel seeds and your other favorite herbs and spices and serve as soup.
- Cut up fresh and serve with dip



	Home For Kids Games Physical Activities Parents Cooking Tips Recipes Locally Grown Resources Educator Overview Curriculum Activities Other Resources Contacts About		Captain 5-a-day for Parents – Cooking Tips Bringing tasty vegetables into your routine en Español Bringing tasty vegetables into your daily routine doesn't have to take a lot of time or money. Eating vegetables on a regular basis provides your body with excellent sources of fiber, vitamins, and minerals that can help fight chronic diseases like cardiovascular disease, obesity, cancer, and diabetes. The 5 A Day Program recommends that women aim for 7 servings and men shoot for 9 servings of fruits and vegetables each day. Save money by buying fruits & vegetables in season. Follow the specials at the grocery store or purchase canned or frozen fruits and vegetables. If buying canned vegetables, rinse them before cooking to wash off the extra salt added during the canning process. When buying canned fruit, look for fruit canned in light syrup or natural juices. Another option is to buy fruit in heavy syrup and rinse the fruit with water before eating to wash off some sugar adding in processing. Speed up the ripening process Several fruits and vegetables continue to ripen after they are picked: Apricots, bananas, cantaloupe, kiwi, nectarines, peaches, pears, plantains, tomatoes, avocado, and plums Place fruit in a loosely closed brown paper bag at room temperature. (Plastic bags don't work for ripening). Techniques to help block the bitterness of some vegetables such as broccoli, spinach, kale, and brussel sprouts. Cook vegetables only until tender. Using too high a temperature for too long a time develops unpleasant flavors Lift the lid of a pot periodically during cooking to release steam and odors that can contribute to bitterness Sauteing, caramelizing, braising, or pickling vegetables improve palatability by masking the bitter taste of raw plant foods. Salt is an effective blocker of bitterness Lemon can add zest and mask some odors Cayenne pepper can mask the bitterness Adding some fat such as cheese, creamy salad dressing or olive oil can help improve the flavor of these vegetables Trying to get your kids to eat more vegetables? Use these simple tips. Add broccoli to macaroni and cheese After cooking vegetables top them with any of the following to add flavor: Melted cheese Drizzle with Italian dressing Sprinkle on some salt and pepper Add seasonings such as garlic powder, cumin, or Italian spices Drizzle with stir fry sauce Easy ways to add more color everyday Add a side of vegetables at dinner, such as broccoli, beets, spinach, carrots, mixed vegetables, or eggplant. Pack fresh fruits and vegetables as a midmorning or afternoon snack. Try baby carrots and low fat dip Try a fresh apple, banana, or other piece of in-season fruit Enjoy a big salad with grilled chicken and low fat cheese at lunch Add fresh or frozen vegetables to pasta sauce Add mixed vegetables to soups, casseroles, or crock-pot dishes Pile spinach leaves, tomatoes, peppers, and onions on your pizza Broccoli Perfectly cooked broccoli has an appetizing bright green color with a mild, pleasant flavor and a tender but firm texture. Overcooked broccoli, is gray-green mush with a somewhat sulfurous aroma and an off-flavor. Try steaming, saute with olive oil, or microwave broccoli to maintain color and nutrients. Broccoli is done cooking when fork tender and still a bright green color How to purchase and store broccoli: Choose broccoli with florets that are uniformly colored, dark green, sage, or purple-green. Florets should not be bruised, or have any yellow flowers blossoming through Store in an open plastic bag in refrigerator crisper for up to 4 days Quick Meal Tips Sprinkle lemon juice and sesame seeds over lightly steamed broccoli Toss pasta with olive oil, pine nuts and sauteed broccoli florets. Add salt and pepper to taste Puree cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup. Add broccoli florets and chopped stalks to omelets Eggplant How to select and store Choose eggplants that are firm and heavy for their size. Skin should be vivid in color (purple, white, or green), smooth and shiny, and free of bruises or scars. To test ripeness, gently press the skin with the pad of your thumb. If it springs back it is ripe. Store uncut or unwashed in a plastic bag in the refrigerator crisper. It will keep for a few days. Quick Meal Tips Mix cubed roasted eggplant with grilled peppers, lentils, onions and garlic, and top with balsamic vinaigrette Add eggplant to your next stir-fry, pizza, or mixed sauteed vegetables Winter Squash (Butternut Squash, Acorn Squash, Spaghetti Squash) How to select and store Choose squash that are firm, heavy for their size and have firm dull, non-glossy rinds. Avoid those with any sign of decay, such as water-soaked areas or mold. Store in a cool room with low light. Depending on type, it will keep between one week and 6 months. Quick Meal Ideas Top pureed cooked winter squash with cinnamon and maple syrup Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds Top "strings" of spaghetti squash with pasta sauce Cube butternut squash with the skin left on, toss with olive oil, cinnamon, nutmeg, salt and pepper. Roast in oven at 400F for 25 minutes Tomatoes How to select and store: Choose tomatoes that have a deep rich color. Skin should be smooth with no wrinkles, cracks, bruises, or soft spots. Ripe tomatoes should have a sweet smell and be slightly soft when pressure is applied. Store at room temperature out of direct sunlight. They will keep for about a week. If tomatoes are ripe and you are not ready to eat them, place in the refrigerator to slow down the ripening process. Quick Meal Ideas Add to bean or vegetable soups Classic Italian Salad- slice onions, tomatoes and mozzarella cheese and drizzle with olive oil. Homemade salsa dip: Combine chopped onions, tomatoes, and chili peppers Add tomato slices to sandwiches and salads. Cauliflower Select and Store Look for a clean, creamy white, compact curd. Avoid spotted or dull-colored cauliflower. Store raw cauliflower in perforated paper or plastic bag in the refrigerator. It will keep for about a week Quick Meal Ideas Saute cauliflower with garlic, minced ginger and tamari Puree cooked cauliflower, add fennel seeds and your other favorite herbs and spices and serve as soup. Cut up fresh and serve with dip