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…
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
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
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
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
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
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
Journal Review: Classification Mix-Up Match the following veggies to their classification 1. EggplantA. Bulb 2. GarlicB. Seed 3. Brussel sproutsC. Tuber 4. CornD. Leaves 5. SquashE. 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?
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…
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 (B&C) from vegetables seep out into the cooking liquid –This liquid can be frozen and used for soups
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
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
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.
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