Vegetables are a food group consisting of the flowers, roots, buds, leaves, and stems of plants. The boundaries of what is considered a vegetable are vague, and include some plants that are more properly classified as fruits (tomatoes) and fungi (mushrooms). Dietary choices are broad, allowing a widely varied diet for a considerably lower price than meats and processed foods. Nutritionists urge people to consume 4.5 cups of vegetables and fruits each day (not counting potatoes) to promote good health and prevent chronic disease. Most people fall well short of this amount, and the Center for Disease Control (CDC) advises people to increase both the amount and colors of vegetables they eat daily.

The U.S. Department of Agriculture (USDA) cites a number of health benefits, including a reduced risk of stroke, type 2 diabetes, and coronary heart disease. http://www.fruitsandveggiesmatter.gov/benefits/index.html# http://www.mypyramid.gov/pyramid/vegetables_why.html

Many vegetables – including carrots, celery, lettuce, and jicama - are excellent raw. Cooking, however, can increase the variety of tasty options to complement other food choices. Vegetables can be steamed, baked, stuffed, roasted, grilled, stir fried and prepared in as many other ways as the cook has imagination. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.html

Vegetables should be as fresh as possible, as they begin to lose nutrients after being harvested. Their color should be bright and, in the case of aromatic vegetables like peppers and tomatoes, you should be able to smell them easily standing next to the display. Avoid bruised, wilted and damaged vegetables when purchasing and be careful not to damage them while handling. Don’t buy more than can be properly stored. http://whatscookingamerica.net/Vegetables/VegetableBuyingGuide.htm

There is an extensive selection at most supermarkets, and farmers markets – or growing your own vegetables – offer additional choices. Varieties that don’t ship well and store well can be offered with little time between vine and table. Heirloom varieties, which may not be as attractive on store shelves, may be more tasty or offer other special characteristics useful to the consumer. Choosing local or seasonal vegetables reduces the amount of transport time the foods have had, resulting in fresher choices. http://www.healthy-eating-made-easy.com/seasonal-fruit-and-vegetables.html

Most vegetables should be refrigerated at 34-40 degrees Fahrentheit until use. Use the crisper drawers if available, because these areas are designed to reduced humidity that can accelerate spoilage. Because stored vegetables lose nutrients and flavor quickly, they should be used as soon after harvest or purchase as possible. Vegetables can be refrigerated from 2 – 5 days in this manner. http://www.howtoorganicgarden.com/select_vegetables.htm

Onions, potatoes, garlic bulbs should be stored in a clean, dry area out of direct sunlight with good airflow around them to prevent early spoilage. These root vegetables can last for several weeks stored in this way. Tomatoes should be stored out of the refrigerator and out of sunlight. http://www.vegetableexpert.co.uk/RefrigerationAndColdStorage.html

Some vegetables are adversely affected by ethylene, a natural chemical produced by bananas, apples, avocados and other fruits. Broccoli and brussel sprouts may yellow faster, carrots may become bitter, and string beans may become pitted. Fortunately, most of the ethylene producing produce mentioned are better suited to storage out of the refrigerator, where the vegetables affected are best stored. http://www.vegetableexpert.co.uk/RefrigerationAndColdStorage.html

If possible, growing your own vegetables reduces the need for storage. Produce can be left on the vine or in the ground until needed or until adverse weather forces harvest.

All fresh vegetables need to be washed before eating them. There may be dirt, fertilizers, pesticides and even small insects present that must be removed. In recent years, food contamination has proven to be a health issue in all foods. Most vegetables can be cleaned by rinsing in cool running water. Leeks may have to be quartered lengthwise and immersed to eliminate dirt accumulated as the layers push the soil. Potatoes, carrots, and other vegetables that have a tough or unsightly skin should be peeled before using. http://www.cdc.gov/ncidod/eid/vol3no4/beuchat.htm

Boiling is one of the simplest cooking methods for vegetables, suitable for broccoli and cauliflower flowerets, potatoes, and carrots among others. Select pieces of about the same size or chop the vegetable into uniform pieces so they will cook in about the same time. After putting the cleaned, prepared vegetables in a pot, add enough water to just cover them and heat until the water boils. Reduce the heat, and cook until the desired tenderness is reached. Seasoning with a small amount of butter and salt is often all that is needed to serve. Overcooking in this manner can leach out nutrients and sugars, however. http://thefoody.com/vegetable/basics.html

Steaming is similar to boiling, but the vegetables are cooked over boiling water instead of immersed in it. The same vegetables suited to boiling generally do well suited. Fewer nutrients are lost to the water, and the vegetables retain more of their color and crispness. If there is no steamer available, a colander can be used if it completely fits within the pot and allows a lid to be placed on the pot. If the colander touches the bottom, use a heat resistant object like a steel measuring cup to raise it out of the water. Roasting is a method especially suited to root vegetables such a potatoes, yams, carrots, and turnips. Leave the skin on medium sized potatoes or yams, wash them, and pierce the skin in several spots to let the steam escape. They can be placed directly on the oven racks at 350 – 400 degrees Fahrenheit, or can be put in small pan if preferred. Roast for about an hour for potatoes and yams, then pierce with a fork to check for doneness. Cleaned carrots, broccoli, and leeks can be tossed in a bowl with some olive oil, then spread in a single layer in a baking pan for 30 minutes.To add flavor, surround a roast with root vegetables during cooking. They will absorb the juices and be a flavorful accompaniment to the meat. http://1greengeneration.elementsintime.com/?p=323

Microwaving produces a similar result to boiling or steaming. To ensure even cooking, place similarly sized vegetable pieces in a microwave safe dish. Add a small amount – ¼ to ½ cup usually is sufficient - of water and cover. Microwaves vary in processing time, but after 4-5 minutes on high remove and check for tenderness. Be careful – steam escaping can cause burns! Season to preference. http://www.bellaonline.com/articles/art30997.asp Many vegetables can be grilled or broiled. Asparagus, mushrooms, eggplant, peppers, and summer squash are well suited to grilling. After washing and drying the vegetables, drizzle them wish a little oil to prevent sticking, sprinkle with salt and herbs to taste, and (size permitting) put them directly on the grill until they achieve the desired tenderness. Smaller pieces can be skewered or wrapped in foil to prevent them from falling through the grates, but they may lose a bit of smoky flavor in the process. http://allrecipes.com/HowTo/Grilling-101-Grilled-Vegetables/detail.aspx