Vegetables Chapter 29

What is a vegetable? Add flavor, color, and texture to meals Contribute significantly to health What is your favorite vegetable?

Nutrients in vegetables Vitamin C Folic Acid Vitamin K Calcium Magnesium Vegetables are a good source of fiber, carbohydrates, and phytochemicals

Phytochemicals Lower your risk of some cancers and heart disease ▫Lycopene- found in tomatoes ▫Beta Carotene- found in carrots

Types of vegetables Flowers ▫Broccoli and Cauliflower ▫Tender and can be eater raw or cooked Fruits ▫Tomatoes, cucumbers, peppers, squash, eggplant ▫Can be eaten raw or cooked Seeds ▫Plant part that grows new plants ▫Beans, corn, and peas

Types of Vegetables Stems ▫Celery and asparagus ▫Need minimal cooking, can be eaten raw Leaves ▫Cabbage, lettuce, brussel sprouts, and spinach ▫Minimal cooking, can be eaten raw Roots ▫Roots store a plants food supply ▫Carrots, turnips, and radishes

Types of Vegetables Tubers ▫Large underground stem that store nutrients ▫Potatoes Bulbs ▫Layers of fleshy leaves surrounding the underground part of the stem ▫Onions and garlic

Buying Fresh Vegetables Ripeness- Vegetables are harvested ripe, most last 2-5 days although root vegetables last several weeks Color and Texture- Select bright characteristic color and crisp texture- avoid potatoes that have green color ▫Solanine- a bitter, toxic compound Shape- Typical for vegetables- misshapen have inferior texture and flavor

Buying Fresh Vegetables Size- Should feel heavy in relation to its size Condition- Aviod wilted, damaged, or decayed vegetables ▫Have lost nutrients and will not last long

Storing Fresh Vegetables Potatoes- Cool, dark, dry place (separate from onions) Onions- cool, dry area in a basket or loosely woven bag ▫Become moldy in refrigerator or plastic bags ▫If stored with potatoes, onions will absorb the moisture from the potatoes and become moldy. The potatoes will sprout faster Other Vegetables- refrigerator in airtight containers or plastic bags in the refrigerator crisper

Washing and Serving Fresh Vegetables Wash all fresh vegetables thoroughly to remove dirt and harmful bacteria (even before you peel) Scrub root vegetables with a stiff brush. Don’t soak or use detergents Raw vegetables can be served in salads, as a snack, or as crudités, sliced or small vegetables served with a dip

Cooking Fresh Vegetables Many must be cooked to make them edible and easy to digest Method you choose and length of cooking time depends on the vegetable, its tenderness, the size of the pieces, and your own taste preference

Convenience Forms of vegetables Canned ▫Canned whole, sliced, or in pieces ▫Already cooked during canning process Frozen ▫Closest in nutrients, color, and texture to fresh vegetables ▫Take less time to cook than fresh vegetables because they are pre-heated prior to freezing Dried ▫Mushrooms, tomatoes, and potatoes are vegetables that can be dehydrated and late reconstituted for use in recipes ▫Dried vegetables can be restored to their former condition by adding water

Cooking Vegetables Read pages in your textbook, the section labeled “Cooking Vegetables.” Describe what happens to the following: ▫Nutrients ▫Color ▫Flavor ▫Texture and Shape Choose 1 of the following cooking methods on pages to discuss in your notes in further detail.

How Cooking Affects Vegetables Cook most vegetables for a short time in a small amount of water ▫Nutrients- some are dissolved in cooking water or are destroyed by heat- vitamin C is water soluble and heat sensitive- Vitamin B is lost in water ▫Texture- Heat softens the cellulose but overcooking makes them mushy ▫Color- Properly cooked vegetables remain colorful. Green vegetables turn olive if overcooked ▫Flavor- cooking releases flavors, making vegetables taste more mellow and delicious- overcooked vegetables lose their flavor or may develop an unpleasant flavor