1. Vegetables A Healthy Way

2. Introduction Vegetables are low in fat and sodium and have no cholesterol. They can be high in carbohydrates. But they can be full of micronutrients and antioxidants– substances that lower the risk of some cancers and heart disease. Therefore, vegetables appeal to many people’s needs.

3. Botanical Names for Vegetables - Parts of plant from which they come. Tubers – potato, Jerusalem artichoke, yam, jicama Bulbs - chives, onions, garlic, leeks, shallots

4. Botanical Names for Vegetables - Parts of plant from which they come. Roots - beets, turnips, carrot, parsnips, radish Stem - asparagus, celery, mushroom

5. Botanical Names for Vegetables - Parts of plant from which they come. Leaves - brussels sprouts, cabbage, Swiss chard, greens, lettuce, spinach, watercress Seeds - beans, peas, corn

6. Botanical Names for Vegetables - Parts of plant from which they come. Flowers - artichoke, cauliflower, broccoli Fruit - cucumber, eggplant, tomato, peppers, squash

7. Flavors Strong - cabbage, brussel sprouts, turnips, cauliflower, onions Mild - most all vegetables

8. Nutritional Groups Water content - fruits, stems, flowers, leaves (juicy and succulent) examples: tomato, celery, broccoli, lettuce Starch - tubers, bulbs, roots, seeds (starchy vegetables) examples: potato, sweet potato, lima beans, corn

9. Color Classification Groups Red Yellow/Orange Green Blue/Purple Blue/Purple White White Red Yellow/Orange Green Blue/Purple Blue/Purple White White

10. Color Classification Red-- Includes red vegetables in a low fat diet that helps maintain: Heart health Memory function A lower risk of some cancers Urinary tract health Red-- Includes red vegetables in a low fat diet that helps maintain: Heart health Memory function A lower risk of some cancers Urinary tract health Beets Red Peppers Radishes Radicchio Red Leaf Lettuce Red Onions Red Potatoes Rhubarb Tomatoes

11. Color Classification Yellow/Orange-- Includes yellow and orange fruits and vegetables and helps maintain: A lower risk of some cancers Heart health Vision health A healthy immune system Yellow/Orange-- Includes yellow and orange fruits and vegetables and helps maintain: A lower risk of some cancers Heart health Vision health A healthy immune system Butternut Squash Carrots Pumpkin Rutabagas Sweet Corn Sweet Potatoes Yellow Beets Yellow Bell Peppers Yellow Potatoes Yellow Summer Squash Yellow Tomatoes Yellow Winter Squash

12. Color Classification Green-- Includes green fruits and vegetables and helps maintain: Vision health A lower risk of some cancers Strong bones and teeth Artichokes Asparagus Broccoflower Broccoli Brussels Sprouts Celery Chinese Cabbage Cucumbers Endive Iceberg Lettuce Green Beans Green Cabbage Green Leaf Lettuce Green Onions Green Bell Pepper Leafy Greens Leeks Okra Peas Romaine Lettuce Snow Peas Spinach Sugar Snap Peas Watercress Zucchini

13. Color Classification Blue/Purple-- Includes blue and purple fruits and vegetables that helps maintain: Blue/Purple-- Includes blue and purple fruits and vegetables that helps maintain: A lower risk of some cancers A lower risk of some cancers Urinary tract health Urinary tract health Memory function Memory function Healthy aging Healthy aging Black Salsify Eggplant Potatoes (Purple Fleshed) Purple Asparagus Purple Belgian Endive Purple Cabbage Purple Carrots Purple Corn Purple Peppers Purple Heirloom Tomatoes

14. Color Classification White-- Includes white fruits and vegetables that helps maintain: White-- Includes white fruits and vegetables that helps maintain: Heart health Heart health Healthy cholesterol levels Healthy cholesterol levels Cauliflower Garlic Ginger Jerusalem Artichokes Jicama

15. Forms Available Fresh - available certain times of the year Canned Frozen Dried

16. Nutrient Contribution Vitamins Chlorophyll – (not usually a vitamin) a green substance of plant cells that gives their green color. Vitamin A - good for eyes Leafy green and deep yellow vegetables contain carotene which converts to Vitamin A Vegetables% Vitamin A Carrot 270 % Collards 50 % Hot chili peppers80 % Leaf Lettuce40 % Mustard Greens90 % Romaine Lettuce20 % Spinach70 % Sweet Potato440 % Tomato20 %

17. Nutrient Contribution Vitamins Vitamin C - Most vegetables contain vitamin C - broccoli, green peppers, tomatoes, cabbage Vitamin B - Lima beans and peas Vegetables % Vitamin C Bell Pepper190 % Broccoli220 % Brussels Sprouts120 % Cabbage (green)70 % Cauliflower100 % Collards30 % Green cauliflower90 % Hot chili peppers170 % Mustard Greens100 % Okra20 % Onion20 % Potato45 % Radishes30 % Red Cabbage70 % Rutabagas90 % Spinach25 % Summer Squash30 % Sweet Potato30 % Tomato40 % Yellow Snap Beans20 %

18. Nutrients (cont.) Minerals Calcium Iron

19. Nutrients (cont.) Carbohydrates Cellulose/fiber Starch Sugar

20. Nutrients (cont.) Proteins Incomplete protein - dried beans and peas

21. Principles of Vegetable Cookery Goal is to retain color, flavor, nutrient, and texture of vegetable Cellulose structure softens, and they become less crisp Starch absorbs water, swells, and become more soluble Water-soluble vitamins from vegetables seep out into the cooking liquid - B and C vitamins and minerals

22. 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

23. Length of Cooking Time Vitamins are destroyed by heat and overcooking Cook only until fork tender and still slightly crisp Overcooking dulls the bright colors of vegetables, lose their texture and shape and become mushy Properly cooked vegetables retain their color, flavor, and texture and nutrients

24. Methods of Vegetable Cookery Boil - boil small amount of water, add vegetables, return to boil, cover pan, reduce heat to a simmer Baked - Wash thoroughly and place on oven rack Panned - Stir-fry, braise (fat, low heat) Steam - Water in bottom of pan, basket to hold food, cook over boiling water Fried - pan, deep fry, batter/crumbs Pressure cook - quick, good flavor, color Broil - tomato, eggplant Microwave - retain color, flavor, texture, and nutrients

25. Selection and Buying Vegetables Canned - more water, cooked at processing time, graded by government Fresh - more nutritious, crisp, firm, color, Frozen - label information is your guide Dried - beans, peas, legumes - Soak before cooking

26. Care and Storage of Vegetables Refrigerate most vegetables. Examine vegetables first before putting away. Wash vegetables only if produce is dirty. Tubers and root vegetables - store in a cool, dry, dark place. Canned vegetables – store on shelf at room temperature, use within a year. Frozen - use frozen vegetables immediately when thawed.