Vegetables Foods 2012

What is the difference between a sweet potato and a yam???? Is-the-Difference-Between-Yams-and-Sweet- Potatoes-.htm Is-the-Difference-Between-Yams-and-Sweet- Potatoes-.htm

Classification of Vegetables Vegetables are classified according to which part of the plant is eaten. Some of the vegetables may fall into more than one category as more than one part of the same plant is eaten. Because of their difference in physical structure, both as plants or parts of plants, and their variation in chemical composition, it is a rather difficult matter to classify vegetables.

Types of Vegetables Roots- store a plants food supplies. The purpose of a plant’s roots are to absorb water and nutrients and anchor the plant to the ground. Ex: carrots, beets, turnips, radishes Stems –Edible stems, of a plant, are tender and need very little cooking Ex: celery, onions, and leeks (asparagus-both the stem & the flower) leaves- through the process of photosynthesis they turn sunlight, carbon dioxide and water into high energy carbohydrates– can be eaten raw or w/ just a little cooking Ex: spinach, lettuce and leafy vegetables Seeds- part of the plant from which new plants grow Ex: corn, beans, and peas

Bulbs- found in the underground part of the stem, bulbs are fleshy structures surrounded by layers of fleshy leaves Ex: onions and garlic

Flowers- a vegetable that includes the flowers of the plant, along with the attached stems – broccoli Fruit & Flower Vegetables- Some “fruits” are considered a vegetable—tomatoes, cucumbers, eggplants Tubers- a large underground stem that stores nutrients – potatoes

Nutrients in Vegetables May prevent some diseases – Total fat is less – No cholesterol in plant foods – High fiber in plants Weight loss Phytochemicals – Help fight off heart disease & cancer  Nutrients high in: Antioxidants- substances that may lower the risk of some cancers Vitamin C--cabbage and potatoes Beta Carotene- A health promoting substance found in foods from plants to make vitamin A. - found in orange and yellow fruits and vegetables

Food Guide Pyramid Servings The food guide pyramid recommends: servings for fruit servings for vegetables

Effects of Cooking Cooking fruits and vegetables causes a loss of Vitamin C – To minimize loss: -Keep fruits and veggies whole or in large pieces -cook them quickly -use small amounts of water- steaming, simmering in tightly covered pan or microwaving

Cooking Fresh Vegetables Steaming- One of the most healthy ways to cook, because fewer nutrients are lost since vegetable is not in water -Vegetable is cooked over, not in, water to help prevent nutrient loss Simmering- about ½ cup of water in saucepan, cover and bring to a boil. Add veggies, cover and simmer until tender -Do not use aluminum or copper pans (minerals react with sulfur compounds in veggies, resulting in loss of vitamin C, E and Folic Acid) Microwaving- Cooks food quickly, using only a small amount of water. Keeps nutrients, color, texture and flavor. -pierce skinned vegetables with a fork, to avoid vegetable from bursting -Always cover containers to keep in moisture

Continued Baking- Vegetables with a high moisture content bake in an oven. Winter squash, potatoes and sweet potatoes Pared whole vegetables such as carrots, onions, and potatoes can be baked in the same pan as a roast, but adds fat Frying- Most vegetables are capable of being sautéed, stir fried, and deep fried. Sautéed- sometimes done before a recipe to bring out the flavor - All of these methods are used with oil, which adds fat and calories to the vegetables. Especially with deep fried vegetables.

Recipes this unit Caramel Popcorn Spinach Alfredo Pizza Hummus w/ Veggies Onion Rings