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Vegetable Recipes

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    		• Green, gold, red, and creamy white - whatever their hue, vegetables give the menu planner a wide range to choose from. Many of them are rich with vitamins and minerals too.

    The skill of a good cook lies in cooking vegetables to retain these valuable nutrients. Fortunately, well-cooked vegetables are prettier and more colorful.

    Here are some rules:

    1. Trim sparingly such greens as cabbage, head lettuce, chicory. Dark outer leaves are rich in iron, calcium, and vitamins.

    2. Cook potatoes in their skins to start such dishes as hash-browned potatoes or potato salad. Jackets keep nutrients in.

    3. Cook vegetables quickly and serve hot. The longer vegetables are exposed to heat and air, the more vitamin C they lose.

    4. Use as little cooking water as possible and save the liquids. These and liquids from canned vegetables contain vitamin C, the B vitamins, and iron which escape into the water. Use any leftover liquids to flavor soups and gravies.

    Cooking times
    In using the Boiling Guide for Fresh Vegetables, remember that vegetables may call for shorter or longer cooking than given, depending on quality and variety. The altitude at which you live will also affect boiling times.

    Cook frozen vegetables according to directions on the package. Commercially canned vegetables need only reheating. Home-canned vegetables should be brought to a rolling boil and boiled at least 10 minutes. Boil home-canned spinach and corn 20 minutes.

    Be especially careful not to overcook vegetables when using a pressure cooker. Even a few seconds' overcooking can lower eating quality and nutritive value. Follow the cooking times that come with your cooker. For very fresh and tender vegetables, you may be able to cut the time.

    How to choose high-quality vegetables is given on page 25. Number of servings per pound is given on page 20; storage pointers are on page 27.

    Recipes given here provide about 1/2 cup vegetable per serving.

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