1. Vegetables
Creative Foods

2. Vegetable Classifications
Roots
Tubers
Leaves
Fruits
Bulbs
Stems
Flowers
Seeds

3. Roots Roots grow deep into the soil.
Roots store and provide food to their plants, making them rich in nutrients.
Quality roots are firm, unwrinkled, unblemished, and have good color.

4. Roots
Beets
Carrots
Parsnips
Radishes
Rutabagas
Sweet potatoes
Turnips

5. Bulbs Bulbs: vegetables which bulb flesh is edible.
Bulbs are often used for seasoning and flavoring.
Most of these vegetables have a strong taste and odor.
Garlic: strong-smelling multi-cloved bulb.
Onion: strong tasting vegetable, a variety of garlic.
Leek: plant with a small edible bulb.
Quality bulbs are firm, fresh-looking, and have a good color.

6. Bulbs
Garlic
Onion
Leek

7. Tubers
Tubers are large, round, underground stems that grow just below the surface of the soil.
They store and provide food to their plants, making them rich in nutrients.
Quality tubers are firm, unwrinkled, unblemished, and have good color.

8. Tubers
Potatoes
Jerusalem artichokes

9. Stems
Vegetables in this category produce edible stems, stalks, and shoots.
They are picked when young and tender.
Quality stems, stalks, and shoots are firm, unblemished, and have no browning.
Vegetables - stalk: vegetable with an edible stem. Celery: vegetable with edible petioles. Asparagus: vegetable with edible shoots. Swiss chard: white beet. Rhubarb: stem-vegetable with edible petioles.

10. Stems
Asparagus
Celery

11. Leaves Vegetables in this category can be served raw or cooked.
They shrink when cooked because of their high water content.
Flavors of leafy greens range from mild to spicy.
Quality greens have crisp, bright leaves without and brown spots.

12. Leaves
Brussels sprouts
Cabbage
Lettuce
Spinach

13. Flowers These vegetables grow quickly in cool weather.
They are served raw as well as cooked.
Quality cauliflower and broccoli are firm, heavy for their size, and have a good color.

14. Flowers
Artichokes
Broccoli
Cauliflower

15. Fruit - Vegetables
Vegetables that are often called fruit-vegetables come from flowering plants and contain at least one seed.
Therefore, they are technically the fruit of the plant.
For the purpose of commercial kitchens, however, they are categorized as vegetables since they are savory rather than sweet.
Quality fruit-vegetables have smooth, unblemished skin.

16. Fruit - Vegetables Tomatoes Cucumbers Eggplant Okra Peppers Pumpkins
Squash

17. Seeds This category consists of vegetables with edible seeds.
Some of the pods are also edible, but the seeds are more nutritious.
Quality seeds and pods are firm, well-shaped, and without blemishes.

18. Seeds
Peas
Corn
Beans

19. Nutritional contribution of Vegetables
Vegetables are excellent sources of many vitamins and minerals.
At least 5 servings should be included in your diet daily

20. Carbohydrates
Main source of energy for the body
Seeds, roots, tubers

21. Fiber Form of complex carbohydrate that the human body can not digest.
Provides bulk in the diet.
Linked to the prevention of heart disease by lowering cholesterol levels
Bulk may dilute carcinogens
Men – 38 grams
Women 25 grams

22. Vitamins A, D, E, K Fat soluble vitamins Stored in the liver
If taken in large quantities for a long period of time, can accumulate and cause disease

23. Vitamin A Protects eyes and enables night vision
Keeps skin and hair healthy
Strengthens immune system

24. Deficiency
Night blindness

25. Vitamin E
Antioxidant
Helps create muscles and red blood cells

26. Deficiency Rare except in the case of premature infants
Large doses from supplements may cause hemorrhage

27. Water soluble vitamins
Dissolve in water and must be consumed every day.
Body flushes excess in waste fluids

28. B Vitamins/ folate Assists in building red blood cells
Helps prevent damage to the brain and the spinal cord

29. Vitamin B deficiencies
Thiamin
Riboflavin
Niacin
Beriberi – numbness in the legs and ankles
Swollen, cracked lips and skin lesions
Pellagra

30. Folate deficiencies
May develop in late stages of pregnancy – causing brain and spinal cord injuries in the unborn child
Inflammation of the tongue and digestive disorders or anemia

31. Vitamin C Strengthens immune system Helps heal wounds
Collagen formation
Keeps gums healthy

33. Deficiency
Scurvy

34. Mineral Contributions
Calcium –
Builds and strengthens bones and teeth
Helps blood to clot and heart function properly

35. Osteoporosis

37. Iron Combines with protein to form hemoglobin
Stored in the body and used over and over
Deficiency - anemia

38. Cruciferous
Cabbage family vegetables contain compounds that may help to block the development of cancer

39. Most vegetables are served cooked
Softens vegetables
Intensifies flavor
Properly done maintains nutrients

40. Dry Heat Methods of Cooking
Grilling and broiling
Cooks quickly under very high heat
The heat caramelizes the vegetables, giving a pleasing flavor
Examples
Potatoes, tomatoes, squash and eggplant

41. Baking
Vegetables are cooked at a lower temperature for a long period of time
Examples: root vegetables

42. Dry Heat Methods with Fat Sauteing
Vegetables cook in a small amount of butter or oil
Heat is very high so the vegetables cook quickly
Color stays bright
Examples
Mushrooms, squash

43. Deep- frying
Vegetables are coated in batter and then submerged in hot oil
Examples
Potatoes, cauliflower

44. Cooking with moist heat
To retain nutrients, cook for the minimum amount of time needed in a small amount of liquid
If possible, reuse the liquid in soups and stocks

45. Blanching Used to remove the skins from vegetables
Involves plunging vegetables into boiling water briefly, then immediately into cold water to stop the cooking process
Used to increase color and flavor before freezing

46. Steaming and simmering
Placing vegetables above boiling water or in a small amount of water
End result is soft, colorful, flavorful vegetables
Example
Broccoli, green beans

47. Poaching and braising
Cook in just enough simmering liquid to cover the food for a long period do time
The liquid is saved and served with the vegetables
Example
Cabbage, leeks, onion

48. Parboiling
Used to partially cook vegetables before another method of cooking
Helps to remove strong flavors
Example
Root vegetables, cabbages

49. Cooking Vegetables by Class
Cook in small amounts of water
Use a short cooking time and keep the pan lid off for the first few minutes of cooking
Then cover for the remainder of cooking time
Green Pigment
Chlorophyll

50. Yellow Pigment
Carotene
Cook in a small amount of water with the pan covered

51. White Pigment
Flavones
Avoid overcooking to prevent undesirable color changes

52. Red pigment
Anthocyanin
Cook in small amount of liquid with the pan lid on, just until tender.

53. Mildly flavored vegetables
Peas, green beans, corn, beets, parsnips
Cook in small amount of water with the pan covered

54. Strongly flavored vegetables
Cabbage, brussels sprouts, broccoli, yellow turnips
Cover with water and cook uncovered for a short time

55. Very strongly flavored vegetables
Leeks onions
Cover with water and cook in an uncovered pan for a longer time
Until translucent

56. Resources