2. Chapter 18
Vegetables

3. 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.

4. 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

5. Choosing Fresh Vegetables
Many fresh vegetables are available year-round, but they generally cost less during their peak growing season
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6. 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)

7. 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
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8. 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
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9. Think Further
What are some examples of vegetables in each of the MyPlate vegetable subgroups?
© USDA

10. 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

11. 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
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12. In Your Opinion…
When might you choose to use canned, frozen, or dried vegetables instead of fresh?
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13. Preparing Vegetables
Vegetables add interest to meals with their broad ranges of colors and flavors
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14. Preparing Raw Vegetables
Wash and drain carefully
Trim bruised areas, wilted leaves, and thick stems
Cut into appropriate shapes and sizes
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15. 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
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16. 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

17. Methods of Cooking Vegetables
Cooking in water
Steaming
Pressure-cooking
Roasting
Frying
Broiling
Grilling
Microwaving
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18. 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
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19. Preparing Potatoes Common potato preparations Mashing
Frying (pan-frying, deep-frying, oven-frying)
Baking
Roasting
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20. 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

21. Think Further
Why do canned and frozen vegetables require less cooking time than fresh vegetables?
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22. Serving Vegetables
Vegetables can be served plain with their cooking liquid or with a variety of sauces or toppings
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23. 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
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24. Review 2. When do fresh vegetables generally cost less than normal?
During their peak growing season
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25. Review 3. What is the best way to store dried vegetables?
In covered containers kept in a cool, dry place
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26. 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
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27. Review
5. Which cooking methods would you use to prepare russet potatoes?
Baking
Mashing