VEGETABLES

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VEGETABLES

• Chapter 19

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3 ways to classify vegetables...

• 1. How do they grow?
• 2. Whats their flavor?
• 3. What color are they?

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Botanical Names for Vegetables - Parts of plant
from which they come.

• Tubers
• potatoes

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Botanical Names for Vegetables - Parts of plant
from which they come.

• Bulbs
• chives, onions, garlic

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• Roots
• beets, turnips, carrot, radish
• Stem
• asparagus, celery, mushroom

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

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• Flowers
• artichoke, cauliflower, broccoli
• Fruit
• cucumber, eggplant, tomato, peppers, squash

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Whats their flavor?

• Very Strong-flavored
• Onions
• Leeks
• Garlic

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Strong-flavored

• Brussels Sprouts

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Broccoli
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Turnips
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Cauliflower
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Cabbage
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Mild-flavored

• Spinach

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Celery
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Beets
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Peas
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Corn
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Squash
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Green beans
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Potatoes
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Carrots
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Types of vegetables...

• Starchy
• Includes
• Potatoes
• Sweet potatoes
• Corn
• Legumes (dry beans)

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Veggies with a high water content

• Includes
• Tomatoes
• Lettuce
• Celery

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Veggies Can Also Be Categorized by Nutrients
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• Carbohydrates

• 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.

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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

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Vitamin C

• Function
• Helps body form maintain collagen
• Helps body repair itself fight infections
• Vegetable sources
• Leafy greens
• Broccoli, green peppers, tomatoes, cabbage

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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

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Minerals

• Functions
• 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)

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Color determines a plants antioxidants

• Green
• Chloryphyll
• Purple
• Anthocyanins
• Red
• Red lycopene

• Yellow/Orange
• Carotenoids
• beta-carotene
• Yellow lutein
• White
• Diallyl sulfide
• Allyl methyl trisulfide

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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.

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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.

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PhytoNutrients in vegetables...

• Chlorophyll (green)
• Substance found in plants that makes them green
• Reduces DNA damage
• Food Sources Dark green leafy veggies

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PhytoNutrients in vegetables...

• Anthocyanins (purple)
• Bolsters cellular antioxidant defenses 
• May contribute to maintenance of brain function
• Food sources eggplant

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PhytoNutrients in vegetables...

• Red Lycopene (red)
• May contribute to maintenance of prostate
  health
• Tomatoes and processed tomato products

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PhytoNutrients in vegetables...

• Beta-Carotene (orange)
• neutralizes free radicals which may damage
  cells
• bolsters cellular antioxidant defenses
• Food Sources Carrots and various fruits

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Forms of Vegetables Selection Storage...

• Fresh
• Desirable qualities
• Crisp
• Bright Color
• Firm
• Absence of decay
• Storage
• Store in fridge
• Eat in 2-3 days

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Canned

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

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Frozen

• Benefits
• 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

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Dried

• 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

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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

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• 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
• Dont throw away the nutrients in the cooking
  water

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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

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Methods of vegetable cookery...

• Boiling
• In a small amount of water in a covered pan

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Baking

• Bake veggies in their own skins after washing
  them thoroughly

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French frying

• Fry veggies after dipping in batter or crumbs
• Fry them in hot oil deep enough to cover the
  veggies

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Stir frying

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

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Broiling or Grilling

• Brush veggies with fat or oil

• Broil over or under direct heat

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Steaming

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

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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

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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

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Principles of vegetable cookery...

• Goal is to protect the vegetables
• 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

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Pop Quiz

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