Vegetables

Veggies Fairly low in cost! Fairly low in calories! Add the following to our diets: Color Flavor Texture Nutrients Can be purchased: Fresh Frozen Canned Dried

Choosing Fresh Vegetables May be purchased fresh all year long! Grouped into 8 different categories according to what part of the plant from which they come. Bulbs Flowers Fruits Stems Leaves Seeds Tubers Roots

Bulbs Examples: Garlic Onion

Flowers Examples: Artichokes Broccoli Cauliflower

Fruits Examples Tomatoes Cucumbers Eggplant Peppers Squash

Stems Examples: Celery Asparagus

Leaves Examples: Brussels sprouts Cabbage Lettuce Spinach

Seeds Examples: Peas Corn Beans

Tubers Examples: Potatoes Jerusalem artichokes

Roots Examples: Beets Carrots Radishes Rutabagas Sweet potatoes Turnips

Classifying by color and flavor Strong flavored Cabbage, Brussels sprouts, cauliflower Mild flavored Peas, beans, potatoes Deep Yellow Carrots, sweet potatoes, pumpkins Leafy Green Spinach, Swiss chard, and kale

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Nutritional Value 3-5 servings each day! What is a serving??? One cup leafy raw veggies. ½ cup chopped or cooked veggies. ¾ cup veggie juice. Deep yellow and leafy green = GREAT source of CAROTENE. Body converts carotene into vitamin A! Brussels sprouts, cabbage, and cauliflower are good sources of vitamin C. Leafy greens = FOLATE. All veggies = FIBER!!! Seeds, roots, and tubers are starchy. They have more carbs and calories.

Selecting fresh vegetables Temperature and handling may reduce the quality of veggies during shipping. Follow these guidelines: Look for good color, firmness, and absence of bruises or decay. Avoid wilted and misshapen veggies. Handle veggies carefully to prevent bruising. Choose veggies that are medium in size! Very small are immature and lack flavor. Very large can be over mature and tough. Buy only what you can use in a short time. In season = high quality and low in price!

Storing Fresh Veggies Use ASAP for best flavor, appearance, and nutritive value. Can keep most veggies in fridge for a few days. Place in crisper, or in plastic bags or container. Store sweet corn in husks. Allow tomatoes to ripen fully at room temp. Then they can go in the fridge. Store onions at room temp. Store potatoes, eggplant, rutabagas, and sweet potatoes in a cool, dark, dry place. Use potatoes within a week. Sprout and shrivel if kept longer. Turn green when exposed to light. Cut away the green portion before use.

Canned veggies Can be whole, halved, sliced or in pieces. Most are canned in water. Choose a container size that meets your needs. Canned veggies usually cost less than fresh or frozen. Choose cans that are free from dents, and leaks. Store all cans in a cool, dry place.

Frozen veggies Retain the appearance and flavor of fresh veggies better than that of canned or dried. Freezing may alter the texture. Some veggies are frozen in combinations or in sauces. Usually cost less than fresh. Choose packages that are clean and solidly frozen. A heavy layer of ice may indicate the veggies have been thawed and refrozen.

Dried veggies Legumes Choose legumes that are: Peas, beans, lentils. High in protein. Excellent source of fiber. Choose legumes that are: uniform in size free of visible defects brightly colored.

Preparing Raw Veggies Wash under cool running water. Can use a veggie brush to remove stubborn dirt. Wash them carefully, but do NOT let them soak. They will lose flavor and water-soluble vitamins. Taste best when eaten cold!

Cooking Veggies Important changes take place: Properly cooked veggies: Cellulous (fiber) softens. Makes chewing easier. Starch absorbs water, swells, and becomes easier to digest. Flavors and colors undergo changes. Some nutrients may be lost. Properly cooked veggies: Colorful and flavorful Crisp-tender texture. Tender, but still slightly firm. Can pierce with a fork, but not too easily.

Cooking Veggies Continued… Overcooked = Undesirable changes in color, texture, and flavor. Amount of Cooking Liquid = Little to no water. Vitamin C and B are water soluble and will dissolve in cooking liquid. Cooking Time = Small amount of time. Become mushy and unpleasant colors appear if cooked too long!

Effects of Cooking on Color Green Veggies Chlorophyll = green pigment Over cooked = grayish green. Yellow Veggies Carotene = vitamin A Heat does not affect the color, but will break down cellulose. White Veggies Flavones = white pigment. Over cooked = yellow or dark gray. Red Veggies Anthocyanin = red pigment Some cooking liquid will turn red pigment purple.

Effects of Cooking on Flavor Mildly flavored Cook for a short time. Small amount of water. Tightly covered lid. Strongly flavored Cover entirely with water. Cook uncovered. Cook for a short amount of time. Very strongly flavored Covered with water. Cooked uncovered. Cook for a longer period of time. Allows flavored to become more mild.

Methods Of Cooking In Water Steaming Need a pan with a lid. Add salt and bring to boil. Add veggies and cover. Quickly bring back to a boil. Steaming Place in a steaming basket over simmering water. J Tightly cover the pan. Steam until the veggies are tender.

Methods Of Cooking Pressure Cooking Baking Veggies Frying Veggies Cooks at very high temps. Cooks quickly. Baking Veggies Baking takes longer. Wrap with foil or place in a covered casserole with a small amount of water. Frying Veggies Can be dipped in batter and deep fried. Can be sautéed or stir fried. Stir fry = shred veggies, place in a heavy pan or wok. Use a small amount of oil to prevent sticking.

Methods Of Cooking Broiling Veggies Microwaving Veggies Brush the surface with oil or melted fat. Microwaving Veggies They retain shape, color, flavors, and nutrients. Why? Shorter cooking time and use of little to no water.

Cooking Potatoes Potatoes are treated differently! Cooking method depends on the type of potato being used. Classified according to appearance and use: All purpose potatoes Baking potatoes New potatoes 4 Popular Preparation Methods: Boiling Mashing Frying Baking

Preparing Canned Veggies Have already been cooked prior to the canning process. Just have to reheat over low heat.

Preparing Frozen Veggies Have been blanched. Preheated in boiling water or steam for a short time. Reduces cooking time by half. To cook bring a small amount of salted water to a boil. Add the veggies, and cover. Reduce heat and simmer.