1. Vegetable Notes

2. I. Vegetables 
The edible part of a plant such as the tuber, root, seed, stem, leaf, or fruit
Contain more starch and less sugar than fruits
Tend to be savory and not sweet
Most often eaten cooked rather than raw

3. II. Classification
Classified according to the part of the plant from which they come.

4. A. Seeds
Generally higher in protein and carbohydrates (starch and fiber)
In some cases only the seed is eaten (corn) in others the pod containing the seeds is eaten as well (peapods)
Examples: peas, corn, beans

5. B. Leaves Among the most nutritious Examples: Lettuce, spinach, kale
Low in calories and fat
High in protein per calorie
High in dietary fiber, iron, and calcium
Very high in vitamin C, vitamin A, lutein and folic acid
Examples: Lettuce, spinach, kale

6. C. Roots
They anchor the plant, absorb water and nutrients, and store energy.
Some can be eaten raw like carrots
Examples: beets, carrots, radishes, rutabaga, parsnips

7. D. Tubers Fleshy, swollen part of the underground stem
Very high in starch
Examples: potatoes, yams, and jicama.

8. E. Flowers Includes the flower of the plant along with the stem
Examples – artichoke, broccoli and cauliflower

9. F. Bulbs Fleshy structures surrounded by layers of fleshy leaves
Can be eaten raw or cooked
Examples - garlic, onions, shallots

10. H. Fruits Develop from the ovary of flowering plants
Contain one or more seeds
Botanist classify these are fruits
Chefs prepare them as vegetables
Examples - tomatoes, cucumbers, eggplants, squash, pumpkins, chilies (peppers)

11. G. Stems Edible stems are tender and need very little cooking
Can be eaten raw
Examples - asparagus, celery

12. How Much? Servings 1 - 4 cups
How many servings of vegetables should the average person have every day?
1 - 4 cups
Vegetable Serving Sizes
1 cup leafy
½ cup cooked or chopped fresh
¾ cup juice

13. IV. Nutritional Contributions
A. Leafy green, dark yellow – Vitamin A
B. Broccoli, green peppers, raw cabbage – Vitamin C
C. All vegetables contain fair amounts of B Vitamins
D. Leafy Green Vegetables – Calcium and iron

14. V. Forms of Vegetables Fresh Canned Frozen Dried
Packed in water or sauces
Salt is added as a preservative
Frozen
Closest to fresh in flavor, nutrients, and color
Take less time to cook then fresh
Dried
Dehydrated and reconstituted

15. VI. Shopping for Vegetables
A. Good color, firmness, absence of bruises and decay
B. Buy only what you can use quickly
C. Buy in season for best value
D. Avoid wilted produce
E. Medium in size

16. VII. Storing A. Store in container or plastic bags 1. Corn – in husks
2. Tomatoes – uncovered at room temperature
3. Lettuce – core and place in refrigerator crisper
4. Onions – room temperature
5. Potatoes, Squash – in a cool, dark place

17. VIII. Food Science in Cooking Vegetables
A. Fiber is broken down
1. Easier to chew
2. Flavor becomes
milder
3. Starch is cooked –
easier to digest
4. Color remains
attractive

18. IX. How Cooking Affects Nutrients Found in Vegetables
Some nutrients dissolve in water or are destroyed by heat
Vitamin C – both water soluble and heat sensitive
Vitamin B – lost in water
Cook for the shortest amount of time in the least amount of water possible

19. IX. Means of Cooking Steaming – steam basket over simmering water
B. Baking
C. Stir Frying – preserves color and flavor
D. Frying - deep fried or pan fried
E. Broiling – tomatoes
F. Grilling

20. G. Microwaving Retains shape, color, and nutrients
2. Short cooking time
3. Stir halfway through cooking
4. Allow for standing time
5. Pierce vegetables with skin
so they don’t explode

21. Seeds
Fruit
Leaves
Stems
Flowers
Roots
Tubers
Bulbs