Creative Cooking 1 VEGETABLES

NUTRTIONALLY VEGETABLES CONTAIN MANY VITAMINS AND MINERALS

Vegetables are classified by: Parts of the plant they come from Flavor Color

VEGETABLE FRUITS COME FROM THE BLOSSOM OF THE PLANT HAVE MANY SEEDS SUCH AS:

TOMATOES

CUCUMBERS

EGGPLANT

PUMPKIN

SQUASH

Did you know? Dark green vegetables such as broccoli, green pepper and raw cabbage are excellent sources of Vitamin C

FLOWER VEGETABLES HAVE A FLOWER LIKE APPEARANCE SUCH AS

BROCCOLI

ARTICHOKES

CAULIFLOWER White Colored vegetables contain pigments called FLAVONES

SEED VEGETABLES HOLD THEIR SEEDS INSIDE A SHELL OR HUSK

PEAS

CORN

BEANS

Did you know? Water soluble vitamins, such as B & C can be lost in cooking if put in too much water

LEAF VEGETABLES HAVE NUMEROUS LEAVES AROUND A CORE

LETTUCE

BRUSSEL SPROUTS

CABBAGE Vegetables high in water are called succulents

Did you know? Fresh vegetables retain their quality for only a short period of time, so use within a week of purchasing

STEM VEGETABLES GENERALLY LONG EAT THE STEM OF THE PLANT

CELERY

ASPARAGUS

FRUITS, FLOWERS, SEEDS, STEMS AND LEAVES Have high water content Are lower in calories Have a lot of fiber Grow above ground

TUBER VEGETABLES Are heavier, denser in consistency Contain a lot of starch

POTATOES

SWEET POTATOES

GINGER ROOT

ROOT VEGETABLES Are the root part of the plant Such as:

CARROTS deep yellow to orange vegetables contain CAROTENE

RADISHES

BEETS Deep red vegetables contain a pigment called ANTHOCYANIN

PARSNIPS

BULBS Grow underground Have strong flavors

ONIONS

GARLIC

DRIED LEGUMES Include peas, beans and lentils Are high in protein

Did you know? When selecting vegetables, select those that are medium in size for best flavor

Vegetables bought in season are generallly high in quality Lower in price

Vegetables Should be rinsed in cold running water to remove soil and pesticides before using

Did you know? The darker, deeper color vegetables have more nutrients than lighter!

FROZEN VEGETABLES Retain the appearance & flavor of fresh vegetables Better than canned or dried

When buying frozen Avoid packages with ice on them YES NO

Canned vegetables Can be eaten any time May lose flavor, color and texture in processing May lose nutrients to their water pack Avoid dented cans when purchasing

Cooking vegetables Cooking vegetables softens the CELLULOSE which is the structure of the vegetable Thus they are easier to chew To prepare vegetables for freezing you need to BLANCH them in boiling water for a minute, then dry and freeze

Cooking Tips BAKING SODA may be added to some vegetables making them brighter in color however you may lose nutrients An ACID such as vinegar or lemon juice can also keep colors brighter ALKALI found in water will turn red cabbage purple, but can be remedied by added a small amount of acid