VEGETABLES

4 ways to classify vegetables Part of the Plant 2. Flavor 3. Nutrient Content 4. Color

Botanical Names for Vegetables - Parts of plant from which they come. Tubers – –potatoes Bulbs – –chives, onions, garlic

Roots – –beets, turnips, carrot, radish Stem – –asparagus, celery, mushroom

Leaves – –brussel sprouts, cabbage, greens, lettuce, spinach. Seeds – –beans, peas, corn

Flowers – –artichoke, cauliflower, broccoli Fruit – –cucumber, eggplant, tomato, peppers, squash

What’s their flavor? Very Strong-flavored –Onions –Leeks –Garlic

Strong-flavored –Brussels Sprouts

Broccoli

Turnips

Cauliflower

Cabbage

Mild-flavored –Spinach

Celery

Beets

Peas

Corn

Squash

Green beans

Potatoes

Carrots

Nutrient Classification of Vegetables... Starchy…high calories –Includes: Potatoes Sweet potatoes Corn Legumes (dry beans)

Nutrient Classification of Vegetables High Water Content.. low calories Tomatoes Lettuce Celery

What color are they? Green –Peas –Green beans –Asparagus –Celery –Broccoli –Spinach Red –Beets –Red cabbage –Red peppers Yellow/Orange –Carrots –Wax beans –Corn –Squash –Sweet potatoes White –Onions –Potatoes –Cauliflower –Leeks

Forms of Vegetables: Selection & Storage... Fresh –Desirable qualities Crisp Bright Color Firm Absence of decay –Storage Store in fridge Eat in 2-3 days

Canned Advantages Precooked Convenient –Disadvantages Higher in sodium Possibly mushy texture –Storage Store at room temperature Use by expiration date, if given

Frozen –Benefits Partially prepared No need to thaw before cooking No sodium added Retain the appearance & flavor fresh-picked veggies Usually cost less than fresh Available “out of season” –Storage Keep frozen Do not refreeze if thawed

Dried –Most common dried veggies are legumes (dry beans) –Benefit Long shelf life –Disadvantage Must soak dry beans before cooking –Storage Store in a cool dry place

Nutrients in vegetables... Chlorophyll –Substance found in plants that makes them green Vegetables are low in calories and are not a complete source of proteins

Nutrients in vegetables... Vitamin A –Function: Promotes normal growth of bones & teeth Helps maintain healthy skin tissue & night vision Carotene is converted to Vitamin A –Vegetable sources: Leafy green & deep-yellow vegetables Broccoli, spinach, carrots, & squash

Vitamin C Function: Helps body form & maintain collagen Helps body repair itself & fight infections –Vegetable sources: Leafy greens Broccoli, green peppers, tomatoes, & cabbage

Minerals –Functions: Body needs 21 minerals to maintain good health Needed to build bones, soft tissue, & other compounds –Vegetable sources : Spinach (high in iron) Kale (high in calcium)

Carbohydrates Carbohydrates supply Sugar, starch, & cellulose Supplies the body with energy Potatoes are high in carbohydrates Cellulose is not digested and acts as natural laxative

Nutrients in vegetables... B Vitamins –Functions: Prevents beriberi Helps body use carbohydrates Helps body break down proteins –Vegetable Sources: Seed vegetables (dry beans) Lima beans & peas

Prepare vegetables with care... Cook for the shortest time possible –Heat destroys some vitamins Use as little water as possible –Some vitamins dissolve in the cooking water Pare or cut just before cooking –Air and light destroy some vitamins Prepare the largest pieces possible –To expose the smallest surface area to all of the above Serve or save cooking liquid –Use it in soups, sauces, gravies, & stews –Don’t throw away the nutrients in the cooking water

Qualities of cooked vegetables... Properly cooked veggies add –Color –Flavor –Tender-crisp texture Overcooked or improperly cooked veggies –May suffer undesirable changes in color, texture, & flavor –They may lose many of their nutrients

Changes in veggies during cooking... The cellulose (fiber) structure becomes softened by the heat & moisture of cooking The starch absorbs water, swells, and becomes easier to digest Flavors & colors undergo changes Some of the nutrients may be lost

Methods of vegetable cookery... Boiling –In a small amount of water in a covered pan

Baking Bake veggies in their own skins after washing them thoroughly

French frying –Fry veggies after dipping in batter or crumbs –Fry them in hot oil deep enough to cover the veggies

Stir frying Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

Broiling or Grilling –Brush veggies with fat or oil –Broil over or under direct heat

Steaming –Steam mild-flavored veggies in a steamer over rapidly boiling water –Microwave can also be used to steam veggies

Veggies cooked in the microwave... Benefits: –Little or no nutrient loss –Good flavor and texture Note: –Remember to pierce vegetables cooked in their skins –Ex. piercing a potato with a fork

Principles of vegetable cookery... Goal is to protect the vegetable’s: –Color –Texture –Flavor –Nutrition Length of cooking time –Cook veggies ONLY until fork tender –OVER COOKING Dulls the color Gives an unpleasant flavor Causes the veggies to become mushy

Pop Quiz: Question: –What is the main nutrient missing in vegetables? Answer: –Fat Which is easier for the body to digest? –a. Raw vegetables –b. Cooked vegetables Answer: –b. Cooked vegetables