Chapter 18 Vegetables

Objectives Recall nutrients found in vegetables. Explain how to properly select and store all forms of vegetables. Describe food science principles of cooking vegetables. Identify methods for cooking vegetables. Prepare vegetables, preserving their colors, textures, flavors, and nutrients.

Nutritional Value of Vegetables MyPlate sorts vegetables into five subgroups based on the nutrients they provide Dark green vegetables Red and orange vegetables Beans and peas Starchy vegetables Other vegetables Choose a variety to get a range of nutrients and phytonutrients

Choosing Fresh Vegetables Many fresh vegetables are available year-round, but they generally cost less during their peak growing season © Monkey Business Images/Shutterstock

Vegetable Classifications Vegetables may be grouped according to the part of the plant from which they come Vegetables may also be classified by color, which depends on their pigments Chlorophyll (green vegetables) Carotene (orange vegetables) Flavones (white vegetables) Anthocyanin (red vegetables)

Selecting Fresh Vegetables Look for good color and firmness Avoid bruised, wilted, decaying, and misshapen vegetables Choose medium-sized vegetables Buy only what you will use within a short time © Quang Ho/Shutterstock

Storing Fresh Vegetables Refrigerate most vegetables in the crisper or in plastic bags or containers Store onions, potatoes, sweet potatoes, and hard-rind squash in a cool, dark place with good air circulation to keep them dry © JIANG HONGYAN/Shutterstock; © JeniFoto/Shutterstock; © Svetlana Foote/Shutterstock

Think Further What are some examples of vegetables in each of the MyPlate vegetable subgroups? © USDA

Choosing Canned, Frozen, and Dried Vegetables Choose cans that are free from dents, bulges, and leaks Choose frozen packages that are clean and solidly frozen Choose dried legumes that are uniform in size, free of visible defects, and brightly colored

Storing Canned, Frozen, and Dried Vegetables Store cans in a cool, dry place Store frozen vegetables in the coldest part of the freezer Store dried legumes in covered containers in a cool, dry place © Catherine Murray/Shutterstock

In Your Opinion… When might you choose to use canned, frozen, or dried vegetables instead of fresh? © nito/Shutterstock © Imageman/Shutterstock

Preparing Vegetables Vegetables add interest to meals with their broad ranges of colors and flavors © sarsmis/Shutterstock © Digivic/Shutterstock © Anna Hoychuk/Shutterstock

Preparing Raw Vegetables Wash and drain carefully Trim bruised areas, wilted leaves, and thick stems Cut into appropriate shapes and sizes © Stephen Coburn/Shutterstock

Food Science Principles of Cooking Vegetables Using only a small amount of cooking liquid helps retain water-soluble nutrients A short cooking time gives vegetables a crisp-tender texture © ElenaGaak/Shutterstock continued

Food Science Principles of Cooking Vegetables Mildly flavored vegetables should be cooked for a short time in a small amount of liquid Strongly flavored vegetables should be covered in liquid and cooked for a short time Very strongly flavored vegetables should be covered in liquid and cooked for a longer time Cooking times and methods may need to be adjusted to retain vegetable color

Methods of Cooking Vegetables Cooking in water Steaming Pressure-cooking Roasting Frying Broiling Grilling Microwaving © Olga Lyubkina/Shutterstock

Selecting Potatoes Potatoes are classified based on appearance and use Russet – baking, mashing White, red, and yellow – boiling, mashing, roasting Specialty – blue/purple, fingerling, petite © sarsmis/Shutterstock

Preparing Potatoes Common potato preparations Mashing Frying (pan-frying, deep-frying, oven-frying) Baking Roasting © Pinkyone/Shutterstock

Preparing Canned, Frozen, and Dried Vegetables Cook canned vegetables in a saucepan over low heat until heated through Prepare frozen vegetables according to package directions Rinse and sort dried legumes; soak beans before cooking

Think Further Why do canned and frozen vegetables require less cooking time than fresh vegetables? © Olena Zaskochenko/Shutterstock © Robyn Mackenzie/Shutterstock

Serving Vegetables Vegetables can be served plain with their cooking liquid or with a variety of sauces or toppings © Olga Lyubkina/Shutterstock

Review Why is it important to choose a variety of vegetables from each of the five MyPlate subgroups? To get a range of nutrients and phytonutrients continued

Review 2. When do fresh vegetables generally cost less than normal? During their peak growing season continued

Review 3. What is the best way to store dried vegetables? In covered containers kept in a cool, dry place continued

Review 4. How does the amount of cooking liquid affect vegetables? Using only a small amount of cooking liquid helps retain water-soluble nutrients in the vegetables continued

Review 5. Which cooking methods would you use to prepare russet potatoes? Baking Mashing