Vegetables

Types of Vegetables Hundreds of different kinds of vegetables are available in the market-place. They are colorful, flavorful and nutritious. Besides being an important part of a meal, vegetables make great snacks. Most are low in calories and fat. Vegetables are grouped according to how they grow and what part of the plant is eaten, there are 8 groups of vegetables.

Bulb Usually grow just below the surface of the ground and produce a fleshy, leafy shoot above ground. Bulbs usually consist of layers or clustered segments. Examples are onions, garlic, shallots, spring onions

Root Root vegetables are veggies where the root is actually the vegetable. Roots should be hard and smooth, small roots are the most tender Commonly known root vegetables are beet, carrots, and even turnips.

Tuber Vegetables which grow underground on the root of a plant. These vegetables tend to be higher in starch and calories. Shriveled or sprouted tubers are old Commonly known tubers are potatoes and yams.

Stems The edible stalks of plants, stems support the plant. These vegetables have a high water content and are low in calories. Best quality stems have crisp, straight stalks. Common examples of stems are bok choy, asparagus, celery and rhubrarb.

Flowers Flowers are the plant’s blooms. Best quality flowers are crisp and firm with closed clusters Yellow buds on broccoli mean it’s old & strongly flavored Cauliflower, artichoke, broccoli

Fruits Vegetable fruit are fleshy and contain seeds. Fruit vegetables should be firm and heavy Cucumber, eggplant, okra, pepper, squash (zucchini, pumpkin, acorn, yellow), tomatoes

Seeds These parts start the food growth process. They can be high in starch and higher in calories. They are best when freshly picked, small seeds have the best flavor Peas, wax beans, green beans and corn are common seeds.

Leaves The edible leaf of a plant. Leaves with dark green are high in vitamins A and C, folic acid, calcium and iron. Brussels sprouts, cabbage, lettuce, spinach, kale

Vegetable Subgroups Vegetables are divided into five subgroups. Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables  Why is it important to get suggested amounts from each group weekly? USDA

Selecting Fresh Vegetables Look for good color, firmness, and absence of bruises and decay. Avoid wilted and misshapen vegetables. Choose medium-sized vegetables. Buy only what you will use within a short time. USDA

Storing Fresh Vegetables Refrigerate most vegetables in the crisper or in plastic bags or containers. Store onions in open containers at room temperature. Store potatoes, hard-rind squash, eggplant, and rutabagas in a cool, dark, dry place.

Choosing Canned, Frozen, and Dried Vegetables Choose cans that are free from dents, bulges, and leaks. Choose frozen packages that are clean and solid. Choose dried vegetables that are uniform in size, free of visible defects, and brightly colored. USDA

Storing Canned, Frozen, and Dried Vegetables Store cans in a cool, dry place. Store frozen vegetables in the coldest part of the freezer. Store dried vegetables in covered containers in a cool, dry place.

Objective Describe food science principles of cooking vegetables.

Amount of Cooking Liquid Use a small amount of cooking liquid to retain water-soluble nutrients.

Cooking Time Cook vegetables for a short time until they are crisp-tender to prevent nutrient loss unpleasant flavor, texture, and color changes

Effects of Cooking on Color Green vegetables – look grayish-green when overcooked. Orange vegetables –release color into cooking liquid if overcooked. White vegetables – turn yellow or dark gray when overcooked. Red vegetables – can turn purple if cooked in alkaline water.

Effect of Cooking on Flavor Mildly flavored vegetables – use covered pan, short time, and little water. Strongly flavored vegetables – use uncovered pan, short time, and cover with water. Very strong – use uncovered pan, longer time, and cover with water.  What are some vegetables in each of these groups?

Objective Identify methods for cooking vegetables.

Methods of Cooking Vegetables Cooking in water – add vegetables to a little boiling salted water, cover, then reduce heat and simmer. Steaming – place vegetables in a steaming basket over simmering water and cover tightly. Pressure-cooking – time carefully to prevent overcooking.

Methods of Cooking Vegetables Baking – bake in skins or peel and wrap in foil. Frying – dip in batter and deep-fry or sauté in a small amount of oil. Broiling – brush cut surfaces with oil and place under broiler until tender. Microwaving – use high power and stir or rearrange during cooking period.

Preparing Potatoes Choose new and round red potatoes for boiling, oven- browning, frying, and making potato salad. Choose baking and russet potatoes for baking and mashing.  Why does the type of potato affect the recommended cooking method?

Objective Prepare vegetables, preserving their colors, textures, flavors, and nutrients.

Preparing Raw Vegetables Wash and dry carefully. Trim bruised areas, wilted leaves, and thick stems. Peel, if desired. Cut into pieces of preferred shapes and sizes. These are also the first steps to follow when preparing vegetables for cooking.

Preparing Canned, Frozen, and Dried Vegetables Cook canned vegetables over low heat until heated through. Add frozen vegetables to a small amount of boiling salted water, cover pan, then reduce heat and simmer. Rinse and sort dried vegetables, cover with water, and soak or cook according to package directions.

Apply It! You have fresh red cabbage, canned carrots, frozen cauliflower, and dried peas on hand. You also have a pantry full of other supplies for preparing recipes.  Describe how you will use some or all of these vegetables to prepare two side dishes.

Key Question How will you select, store, and prepare vegetables to help meet your meal management goals?

Other Questions to Consider What nutrients do vegetables provide in the diet? What factors affect the cost of vegetables? What are some creative ways to serve vegetables?