VEGETABLES
a good choice for the thrifty family
VEGETABLES GIVE US VITAMINS A AND C
These Vitamin A Vegetables
are almost always good buys ...
Spinach
Collards, Kale
Turnip and other Greens
DARK LEAFY GREENS
EAT ONE OR MORE VITAMIN A FOODS EVERY OTHER DAY
These Vitamin C Foods are almost
always good buys ...
DARK LEAFY GREENS ALSO
SUPPLY VITAMIN C
'tOMATO
JUICE
Cabbage
EAT ONE OR MORE VITAMIN C FOODS EVERY DAY
FNS-19 (Formerly C&MS 27&28 )
U.S. Department of Agriculture • Food and Nutrition Service • Agricultural Research Service
HOW TO COOK FROZEN VEGETABLES
Cook frozen vegetables in a little boiling
water until just tender using the directions
on the package label. Frozen vegetables take
less boiling time than fresh vegetables. Serve
cooked vegetables with a little margarine or
butter, if you like.
HOW TO HEAT CANNED
VEGETABLES
Heat vegetable and liquid. Add a little
margarine, butter, meat drippings, or other
seasoning, if you like.
HOW TO PREPARE FRESH
VEGETABLES
• Remove spoiled, bruised, wilted, or discolored
parts; remove woody stems and
parts.
• Make parings thin to avoid loss of food
nutrients.
• Do not throw away usable outside green
leaves of cabbage, lettuce, and other leafy
vegetables. They are high in food nutrients.
• Wash well. For leafy vegetables use plenty
of water; lift from the water to leave dirt
behind. Separate leaves or stalks to clean
them.
• Do not soak vegetables long or they will
lose food nutrients.
HOW TO COOK FRESH VEGETABLES
• Put % to 1 cup water in a pan for 6 servings
of vegetables. Add % teaspoon salt.
Use enough water to cover older or larger
vegetables that need longer cooking.
• Bring water to boiling. Add vegetable.
• Cover pan and bring water back to boiling.
• Lower heat and boil gently until vegetable
is tender (see list for boiling time) .
• Add 1 or 2 tablespoons margarine or butter
before serving, if you like.
Revised March 1971
TIME FOR
FRESH VEGETABLE
Minutes
BEANS
Green snap or yellow wax __ 12 to 16
Lima or butter beans ______ 25 to 30
BEETS
Young, whole, unpeeled ____ 30 to 45
Older, whole, unpeeled _____ 45 to 90
BROCCOLI, with stalks split __ 10 to 15
CABBAGE
Cut-up ------------------ 3 to 10
Cut in chunks ------------ 10 to 15
CARROTS
Cut-up ------------------ 10 to 20
Whole ------------------- 15 to 30
CAULIFLOWER, cut-up ______ 10 to 20
CORN, on cob ---------------- 5 to 15
GREENS
Beet greens -------------- 5 to 15
Collards ----------------- 10 to 30
Kale -------------------- 10 to 15
Mustard _________________ 15 to 30
Spinach ----------------- 3 to 10
Turnip greens ____________ 10 to 30
ONIONS, whole -------------- 15 to 30
PARSNIPS
Cut-up ------------------ 8 to 15
Whole ------------------- 20 to 40
PEAS, green _________________ 12 to 16
POTATOES
Cut-up ------------------ 20 to 25
Whole ------------------- 25 to 40
SWEETPOT A TOES (or yams)
Cut-up __________________ 15 to 25
Whole ------------------- 35 to 55
SQUASH
Summer, cut-up __________ 8 to 15
Winter, cut-up ___________ 15 to 20
TURNIPS
Cut-up __________________ 10 to 30
Whole ------------------- 20 to 30
BAKED POTATOES OR
SWEETPOTATOES
6 white potatoes or sweetpotatoes
Fat
Wash potatoes. Rub with a little fat.
Bake on a rack or in a baking pan at 425°
F (hot oven) until soft. White potatoes will
take 50 to 60 minutes, and sweetpotatoes
will take 35 to 60 minutes, depending on size
and variety.
Makes 6 servings.
SWEET AND SOUR BEETS
% cup sugar
2 tablespoons flour
1 teaspoon salt
Pepper, as you like
% cup vinegar
% cup beet liquid or water
2% cups drained, cooked or canned beets
Mix sugar, flour, salt, and pepper in a pan.
Mix in vinegar. Add beet liquid or water.
Cook and stir over medium heat until mixture
is thickened.
Add beets and heat.
Makes 6 servings, about 1/g cup each.
SQUASH AND TOMATOES
3 medium-size or 6 small zucchini or yellow
summ~r squash
1 small onion
2 slices bread
2 cups fresh or canned tomatoes
% teaspoon salt
Pepper, as you like
Slice squash. Chop onion. Cut up bread.
Mix all ingredients in a saucepan. Cover
and boil gently about 30 minutes until squash
is tender and flavors are blended.
Add salt and pepper.
Makes 6 servings, about% cup each.
• Save the liquid from drained,
canned or cooked vegetables for
use in soups or for sauces to
serve over vegetables.
VEGETABLE IN CREAM SAUCE
2 tablespoons fat (margarine or butter)
2 tablespoons flour
1 cup fluid milk
Salt and pepper, as you like
3 cups drained, cooked or canned vegetable
(such as carrots, peas, green beans,
lima beans, or spinach)
Heat fat, stir in flour.
Add milk slowly, stirring until smooth.
Cook and stir until mixture is thickened.
Add salt and pepper and vegetable. Heat.
Makes 6 servings,% cup each.
VEGETABLE IN BUTTER SAUCE
Use recipe for Vegetable in Cream Sauce.
Use 1 cup liquid from the vegetable in place
of milk or use part vegetable liquid and part
milk.
VEGETABLE IN CHEESE SAUCE
Use recipe for Vegetable in Cream Sauce.
Add % cup finely cut-up cheese to sauce. Stir
over low heat until cheese melts.
VEGETABLE IN MUSTARD SAUCE
Use recipe for Vegetable in Cream Sauce.
Stir 1 tablespoon prepared mustard into
sauce before adding vegetable.
VEGETABLE IN PEANUT
BUTTER SAUCE
Use recipe for Vegetable in Cream Sauce.
Add 2 tablespoons peanut butter with the fat
in making sauce. Thin the sauce with water,
if you like.
SOME VITAMIN A AND C VEGETABLES
ARE GOOD BUYS AT CERTAIN TIMES
OF THE YEAR ...
FOR VITAMIN A FOR VITAMIN C
Buy these Foods fJI/)
when they are
low in cost
Brussels Sprouts
Hubbard and
Butternut Squash
It:)
Tomatoes
Red Peppers
~I(J£SN
Broccoli-supplies both
Red and
Green Peppers
vitamins A and C
Watch for ot-hers that are
good buys when in season
( ( ,
'
watch the cooking time
GLAZED SWEETPOTATOES
2 tablespoons fat (margarine or butter)
% cup sugar
1 tablespoon water
3 cups cooked or canned sweetpotatoes
Mix fat, sugar, and water in a fry pan.
Add sweetpotatoes. Cook over low heat
about 10 minutes, turning often, until sweet-potatoes
are coated and sauce is very thick.
Makes 6 servings, about ¥2 cup each.
SWEETPOTATO OR PUMPKIN PIE
2 eggs
1 cup cooked or canned, mashed sweetpota-toes
or pumpkin
% cup sugar
1 teaspoon cinnamon
% teaspoon ginger
% teaspoon salt
1 cup fluid milk (see Note)
Unbaked 8-inch single pie crust
Beat eggs in a large bowl. Add sweetpotatoes
or pumpkin, sugar, cinnamon, ginger,
and salt. Mix well.
Stir milk into mixture. Pour into unbaked
pie crust.
Bake at 400° F (hot oven) about 50 minutes
until firm around edges but still a little
soft in center. (Center of pie will get firm as
pie cools.)
Note: Evaporated milk may be used .
*U. S. GOVERNMENT PRINTING OFFICE . 1971 0-387-884 . For sale by the Superintendent of Documents, U.S. Government Printing Office •
Washington, D.C. 20402- Price 10 cents
