Vegetables

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Vegetables

• Foods I Fundamentals

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8 Classifications of Vegetables

• 1. Tubers
• Potatoes
• 2. Roots
• Beets, turnips, carrots, radishes
• 3. Bulbs
• Onions, garlic, leeks, chives
• 4. Stems
• Celery, mushroom, asparagus
• 5. Seeds
• Beans, peas, corn
• 6. Flowers
• Artichoke, cauliflower, broccoli
• 7. Leaves
• Brussel sprouts, cabbage, lettuce, spinach
• 8. Fruits
• Cucumber, eggplant, tomato, peppers, squash

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Fun Fact

• Which of the following contains the
• most vitamin C?
• A. An orange
• B. A red pepper
• C. A potato
• Answer B.
• a red pepper contains more vitamin C than both
  an orange and potato combined

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Color Says It ALL!

• Green
• Chlorophyll
• Dark leafy greens (spinach) contain a lot of the
  b vitamin folate as well as iron
• Cruciferous veggies (broccoli, cabbage) may
  protect against cancer
• Cook in small amount of water for short time
• Yellow/Orange
• Carotenoids
• Carrots, pumpkin, sweet potatoes are great source
  of beta carotene which is converted to vitamin A
  which helps eyes
• Cook covered in small amount of water

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Color Says It ALL!

• Red/Purple
• Anthocyanins
• Tomatoes contain LYCOPENE which may reduce the
  chance of cancer (especially prostate)
• Red veggies (beets, radishes, cabbage) also
  contain a lot of vitamin C and iron
• Antioxidants produced by anthocyanins protect
  from cell damage.
• Cook covered in small amount of water
• Add acid (VINEGAR) to keep foods red color
  (beets, red cabbage especially!)
• White
• Flavones
• Potatoes, mushrooms, onions, cauliflower, garlic
• Offer vitamin B C as well as iron and calcium
• Lower blood pressure, cholesterol and reduce risk
  of heart disease
• Overcooking can cause color change

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Nutrients in Vegetables

• Like fruits, vegetables are made up of a mixture
  of water and carbohydrates.
• Vegetables with a
• High water content are crisp, juicy and
  succulent.
• Ex. Flowers, Stems, Fruits, Leaves
• Tomatoes, Celery, Cucumbers, Broccoli, Lettuce
• High carbohydrate content are starchy.
• Ex. Roots, Tubers, Seeds, Bulbs
• Potatoes, Lima Beans, Corn, Squash

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Nutrients in Vegetables

• Vitamins
• Chlorophyll - green substance of plant cells that
  gives their green color.
• Vitamin A - eyes
• Leafy green and deep yellow vegetables contain
  carotene which converts to Vitamin A
• Vitamin C -
• Most vegetables contain vitamin C - broccoli,
  peppers, tomatoes, cabbage
• Vitamin B
• Lima beans and peas
• Minerals
• Calcium
• Iron
• Carbohydrates
• Cellulose, starch and sugar
• Proteins
• Incomplete protein - dried beans and peas
• ANTIOXIDANTS
• Linked with lowering the risk of cancer heart
  disease

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Choosing Vegetables

• Canned
• more water, cooked at processing time
• liquid can be drained before cooking to reduce
  sodium levels
• Frozen
• label information is your guide
• Dried
• soak beans, peas, legumes before cooking
• Fresh
• more nutritious,
• look for crisp, firm, bright color, absence of
  bruises

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Selecting Fresh Vegetables
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Preparing Vegetables

• Always wash in COLD water before consuming to
  remove pesticides dirt
• Tough-skinned veggies that are dirty can be
  washed with a stiff brush.
• Leafy greens should be washed before storage.
• To do this, pull the leaves away from the core
  and run under cold water.
• Cut vegetables to the same size so that they can
  cook equally throughout
• Cut potatoes can be kept in ice water to prevent
  browning.
• Skins contain fiber and added nutrients but may
  be pared or peeled away to remove wax coating

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WHOA! Note Overload

• Take a 5 minute break

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Journal

• Review Classification Mix-Up
• Match the following veggies to their
  classification
• 1. Eggplant A. Bulb
• 2. Garlic B. Seed
• 3. Brussel sprouts C. Tuber
• 4. Corn D. Leaves
• 5. Squash E. Fruit

• Reflection Eat Your Vegetables!
• For decades, vegetables have been portrayed as
  the gross food that you have to get through in
  order to get dessert. Some are not even aware
  that vegetables can be prepared in a way that
  makes them appetizing. Truth is that they can be
  both tasty and extremely beneficial to our
  health. What is your take on vegetables? Do you
  enjoy them or have you had bad experiences with
  them in the past?

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Fun Facts

• True or False
• If salad ingredients are not washed and dried
  properly they may dilute the dressing.
• TRUE!
• Because nobody likes a watery salad

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Cooking Vegetables

• Important Tips
• Goal to retain color, flavor, nutrient, texture
• Cooked veggies should be flavorful, brightly
  colored and crisp-tender
• Overcooking can
• destroy vitamins
• dull colors
• mushy texture
• Cellulose structure softens, and they become less
  crisp
• Starch absorbs water, swells, and become more
  soluble
• unpleasant smell and/or taste
• Water-soluble vitamins (BC) from vegetables seep
  out into the cooking liquid
• This liquid can be frozen and used for soups

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Cooking Vegetables

• DRY Cooking Methods
• Baked
• wash thoroughly and place on oven rack
• potatoes should be baked between 300-450F
• When wrapped in foil, STEAM causes them to cook
• Fry
• pan or deep fried
• usually battered before frying (except potatoes)
• Microwave
• retain color, flavor, texture, and most nutrients
  while using very little water
• require a standing time to allow them
• to cool and finish cooking
• tender parts of veggies should be
• arranged toward the center of the
• microwave to prevent overcooking

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Cooking Vegetables

• MOIST Cooking Methods
• Boil
• boil small amount of water, add vegetables,
  return to boil, cover pan, reduce heat to a
  simmer
• Amount of water
• Loss of nutrients is reduced when cooked in small
  amount of water
• Pan is covered to prevents both scorching and
  loss of water due to evaporation
• Steam
• water in bottom of pan, basket to hold food, cook
  over boiling water
• Takes a little more time
• Retains the MOST nutrients

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Fun Facts

• True or False
• Potatoes that are stored in the refrigerator
  taste different than ones stored at room
  temperature.
• TRUE!!!
• Potatoes that are stored in the refrigerator
  taste sweeter because their starches have turned
  to sugar.

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Storing Vegetables

• Refrigerate most
• examine first before putting away
• make sure they are dry to prevent mold growth
• cut veggies should be kept in tightly-sealed
  plastic containers
• Roots Tubers
• store in cool, dry, dark place
• Canned
• on shelf at room temperature, use within a year
• Frozen
• use immediately when thawed

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The End
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