1. VEGETABLES
Chapter 19

2. 3 ways to classify vegetables...
1. How do they grow?
2. What’s their flavor?
3. What color are they?

3. Botanical Names for Vegetables - Parts of plant from which they come.
Tubers –
potatoes

4. Botanical Names for Vegetables - Parts of plant from which they come.
Bulbs –
chives, onions, garlic

5. Roots – Stem – beets, turnips, carrot, radish
asparagus, celery, mushroom

6. Leaves – Seeds – brussel sprouts, cabbage, greens, lettuce, spinach.
beans, peas, corn

7. Flowers – Fruit – artichoke, cauliflower, broccoli
cucumber, eggplant, tomato, peppers, squash

8. What’s their flavor?
Very Strong-flavored
Onions
Leeks
Garlic

9. Strong-flavored
Brussels Sprouts

10. Broccoli

11. Turnips

12. Cauliflower

13. Cabbage

14. Mild-flavored
Spinach

15. Celery

16. Beets

17. Peas

18. Corn

19. Squash

20. Green beans

21. Potatoes

22. Carrots

23. Types of vegetables... Starchy Includes: Potatoes Sweet potatoes Corn
Legumes (dry beans)

24. Veggies with a high water content
Includes:
Tomatoes
Lettuce
Celery

25. Veggies Can Also Be Categorized by Nutrients

26. Carbohydrates Protein Sugar, starch, & cellulose
Supplies the body with energy
Potatoes are high in carbohydrates
Protein
Dried beans, lentils and legumes are great sources of protein
Protein builds, maintains and repairs tissue.

27. Nutrients in vegetables...
Vitamin A
Function:
Promotes normal growth of bones & teeth
Helps maintain healthy skin tissue & night vision
Vegetable sources:
Leafy green & deep-yellow vegetables
Broccoli, spinach, carrots, & squash

28. Vitamin C Function: Vegetable sources:
Helps body form & maintain collagen
Helps body repair itself & fight infections
Vegetable sources:
Leafy greens
Broccoli, green peppers, tomatoes, & cabbage

29. Nutrients in vegetables...
B Vitamins
Functions:
Prevents beriberi
Helps body use carbohydrates
Helps body break down proteins
Vegetable Sources:
Seed vegetables (dry beans)
Lima beans & peas

30. Minerals Functions: Vegetable sources:
Body needs 21 minerals to maintain good health
Needed to build bones, soft tissue, & other compounds
Vegetable sources:
Spinach (high in iron)
Kale (high in calcium)

31. Color determines a plant’s antioxidants
Green
Chloryphyll
Purple
Anthocyanins
Red
Red lycopene
Yellow/Orange
Carotenoids
beta-carotene
Yellow lutein
White
Diallyl sulfide
Allyl methyl trisulfide

32. Antioxidants
Antioxidant molecules stave off damage to the body by removing unstable chemical by-products (free radicals) before they have a chance to interact with and do damage to our cells’ mechanisms.

33. Antioxidant Example
When we rub lemon juice on an apple to keep it from browning, we are protecting it from exposure to oxygen, thus producing antioxidation.
Oxygen causes our body to “rust” (wear out early). Antioxidants can help prevent this damage.

34. PhytoNutrients in vegetables...
Chlorophyll (green)
Substance found in plants that makes them green
Reduces DNA damage
Food Sources – Dark green leafy veggies

35. PhytoNutrients in vegetables...
Anthocyanins (purple)
Bolsters cellular antioxidant defenses; 
May contribute to maintenance of brain function
Food sources: eggplant

36. PhytoNutrients in vegetables...
Red Lycopene (red)
* May contribute to maintenance of prostate health
* Tomatoes and processed tomato products

37. PhytoNutrients in vegetables...
Beta-Carotene (orange)
neutralizes free radicals which may damage cells;
bolsters cellular antioxidant defenses
Food Sources: Carrots and various fruits

38. Forms of Vegetables: Selection & Storage...
Fresh
Desirable qualities
Crisp
Bright Color
Firm
Absence of decay
Storage
Store in fridge
Eat in 2-3 days

39. Canned Advantages Precooked Convenient Disadvantages Higher in sodium
Possibly mushy texture
Storage
Store at room temperature
Use by expiration date, if given

40. Frozen Benefits Storage Partially prepared
No need to thaw before cooking
No sodium added
Retain the appearance & flavor fresh-picked veggies
Usually cost less than fresh
Available “out of season”
Storage
Keep frozen
Do not refreeze if thawed

41. Dried Benefit Disadvantage Storage
Most common dried veggies are legumes
(dry beans)
Benefit
Long shelf life
Disadvantage
Must soak dry beans before cooking
Storage
Store in a cool dry place

42. Prepare vegetables with care...
Cook for the shortest time possible
Heat destroys some vitamins
Use as little water as possible
Some vitamins dissolve in the cooking water
Pare or cut just before cooking
Air and light destroy some vitamins

43. Prepare the largest pieces possible
To expose the smallest surface area to all of the above
Serve or save cooking liquid
Use it in soups, sauces, gravies, & stews
Don’t throw away the nutrients in the cooking water

44. Changes in veggies during cooking...
The cellulose (fiber) becomes softened by the heat & moisture of cooking
The starch absorbs water, swells, and becomes easier to digest
Flavors & colors undergo changes
Some of the nutrients may be lost

45. Methods of vegetable cookery...
Boiling
In a small amount of water in a covered pan

46. Baking
Bake veggies in their own skins after washing them thoroughly

47. French frying Fry veggies after dipping in batter or crumbs
Fry them in hot oil deep enough to cover the veggies

48. Stir frying
Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

49. Broiling or Grilling Broil over or under direct heat
Brush veggies with fat or oil
Broil over or under direct heat

50. Steaming
Steam mild-flavored veggies in a steamer over rapidly boiling water
Microwave can also be used to steam veggies

51. Veggies cooked in the microwave...
Benefits:
Little or no nutrient loss
Good flavor and texture
Note:
Remember to pierce vegetables cooked in their skins
Ex. piercing a potato with a fork

52. Qualities of cooked vegetables...
Properly cooked veggies
Colorful
Flavorful
Tender-crisp texture
Overcooked or improperly cooked veggies
May suffer undesirable changes in color, texture, & flavor
They may lose many of their nutrients

53. Principles of vegetable cookery...
Goal is to protect the vegetable’s:
Color
Texture
Flavor
Nutrition
Length of cooking time
Cook veggies ONLY until fork tender
OVER COOKING
Dulls the color
Gives an unpleasant flavor
Causes the veggies to become mushy

54. Pop Quiz: Question: Answer: Which is easier for the body to digest?
What is the main nutrient missing in vegetables?
Answer:
FAT
Which is easier for the body to digest?
a. Raw vegetables
b. Cooked vegetables