1. Vegetables
Foods I: Fundamentals

2. 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

3. Which of the following contains the
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…

4. Color Says It ALL! Green Yellow/Orange Chlorophyll Carotenoids
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

5. Color Says It ALL! Red/Purple White Anthocyanins Flavones
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

6. 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

7. 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

8. Choosing Vegetables Canned Frozen Dried Fresh
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

9. Selecting Fresh Vegetables

10. 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

11. WHOA! Note Overload
Take a 5 minute break…

12. Journal Reflection: “Eat Your Vegetables!”
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?

13. Because nobody likes a watery salad…
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…

14. 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

15. Cooking Vegetables DRY Cooking Methods Baked Fry Microwave
wash thoroughly and place on oven rack
potatoes should be baked between F
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

16. Cooking Vegetables MOIST Cooking Methods Boil Steam
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

17. 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.

18. Storing Vegetables Refrigerate most Roots & Tubers Canned Frozen
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

19. The End…