Bulbs Bulbs: vegetables which bulb flesh is edible. Bulbs are often used for seasoning and flavoring. Most of these vegetables have a strong taste and odor. Garlic: strong-smelling multi-cloved bulb. Onion: strong tasting vegetable, a variety of garlic. Leek: plant with a small edible bulb. Quality bulbs are firm, fresh-looking, and have a good color.
Tubers Tubers are large, round, underground stems that grow just below the surface of the soil. They store and provide food to their plants, making them rich in nutrients. Quality tubers are firm, unwrinkled, unblemished, and have good color.
Stems Vegetables in this category produce edible stems, stalks, and shoots. They are picked when young and tender. Quality stems, stalks, and shoots are firm, unblemished, and have no browning. Vegetables - stalk: vegetable with an edible stem. Celery: vegetable with edible petioles. Asparagus: vegetable with edible shoots. Swiss chard: white beet. Rhubarb: stem-vegetable with edible petioles.
Leaves Vegetables in this category can be served raw or cooked. They shrink when cooked because of their high water content. Flavors of leafy greens range from mild to spicy. Quality greens have crisp, bright leaves without and brown spots.
Fruit - Vegetables Vegetables that are often called fruit-vegetables come from flowering plants and contain at least one seed. Therefore, they are technically the fruit of the plant. For the purpose of commercial kitchens, however, they are categorized as vegetables since they are savory rather than sweet. Quality fruit-vegetables have smooth, unblemished skin.
Seeds This category consists of vegetables with edible seeds. Some of the pods are also edible, but the seeds are more nutritious. Quality seeds and pods are firm, well-shaped, and without blemishes.
Nutritional contribution of Vegetables Vegetables are excellent sources of many vitamins and minerals. At least 5 servings should be included in your diet daily
Carbohydrates Main source of energy for the body Seeds, roots, tubers
Fiber Form of complex carbohydrate that the human body can not digest. Provides bulk in the diet. Linked to the prevention of heart disease by lowering cholesterol levels Bulk may dilute carcinogens Men – 38 grams Men – 38 grams Women 25 grams Women 25 grams
Vitamins A, D, E, K Fat soluble vitamins Stored in the liver If taken in large quantities for a long period of time, can accumulate and cause disease
Vitamin A Protects eyes and enables night vision Keeps skin and hair healthy Strengthens immune system
Vitamin E Antioxidant Helps create muscles and red blood cells
Water soluble vitamins Dissolve in water and must be consumed every day. Body flushes excess in waste fluids
B Vitamins/ folate Assists in building red blood cells Helps prevent damage to the brain and the spinal cord
Vitamin C Strengthens immune system Helps heal wounds Collagen formation Keeps gums healthy
Cruciferous Cabbage family vegetables contain compounds that may help to block the development of cancer