Guidelines for Buying, Storing, Preparing and Cooking Vegetables

Buying Vegetables

1. In-season: Choose in-season for better quality and lower price.
2. Quantity: Buy only what you can use to avoid waste (vegetables are perishable).
3. Plastic-free: Buy loose to avoid plastic packaging, which is harmful for the environment.
4. Check for quality: Avoid wilted, bruised, or moldy vegetables.

Storing Vegetables

1. Remove plastic wrapping: Prevents sweating and slows spoilage.
2. Fridge storage: Most vegetables should be stored in the fruit and vegetable drawer in the fridge.
3. Seal fresh items: Store peas, beans, and lettuce in sealed containers.

Preparing Vegetables

1. Wash: Rinse in cold water and remove damaged parts.
2. Minimal peeling: Peel thinly or avoid peeling if possible to avoid loss of nutrients in the skin.
3. Use a sharp knife: Avoid nutrient loss and cook soon after cutting.
4. Avoid steeping: Steeping can cause nutrient loss and lead to a soft texture.

Cooking Vegetables

1. Eat raw when possible: Preserves nutrients.
2. Minimal liquid: Use small amounts to retain vitamins.
3. Steaming or roasting: Better than boiling to avoid nutrient loss.
4. Al dente: Do not overcook; serve al dente.