VEGETABLES Chapter 19

3 ways to classify vegetables... 1. How do they grow? 2. What’s their flavor? 3. What color are they?

Botanical Names for Vegetables - Parts of plant from which they come. Tubers – potatoes

Botanical Names for Vegetables - Parts of plant from which they come. Bulbs – chives, onions, garlic

Roots – Stem – beets, turnips, carrot, radish asparagus, celery, mushroom

Leaves – Seeds – brussel sprouts, cabbage, greens, lettuce, spinach. beans, peas, corn

Flowers – Fruit – artichoke, cauliflower, broccoli cucumber, eggplant, tomato, peppers, squash

What’s their flavor? Very Strong-flavored Onions Leeks Garlic

Strong-flavored Brussels Sprouts

Broccoli

Turnips

Cauliflower

Cabbage

Mild-flavored Spinach

Celery

Beets

Peas

Corn

Squash

Green beans

Potatoes

Carrots

Types of vegetables... Starchy Includes: Potatoes Sweet potatoes Corn Legumes (dry beans)

Veggies with a high water content Includes: Tomatoes Lettuce Celery

Veggies Can Also Be Categorized by Nutrients

Carbohydrates Protein Sugar, starch, & cellulose Supplies the body with energy Potatoes are high in carbohydrates Protein Dried beans, lentils and legumes are great sources of protein Protein builds, maintains and repairs tissue.

Nutrients in vegetables... Vitamin A Function: Promotes normal growth of bones & teeth Helps maintain healthy skin tissue & night vision Vegetable sources: Leafy green & deep-yellow vegetables Broccoli, spinach, carrots, & squash

Vitamin C Function: Vegetable sources: Helps body form & maintain collagen Helps body repair itself & fight infections Vegetable sources: Leafy greens Broccoli, green peppers, tomatoes, & cabbage

Nutrients in vegetables... B Vitamins Functions: Prevents beriberi Helps body use carbohydrates Helps body break down proteins Vegetable Sources: Seed vegetables (dry beans) Lima beans & peas

Minerals Functions: Vegetable sources: Body needs 21 minerals to maintain good health Needed to build bones, soft tissue, & other compounds Vegetable sources: Spinach (high in iron) Kale (high in calcium)

Color determines a plant’s antioxidants Green Chloryphyll Purple Anthocyanins Red Red lycopene Yellow/Orange Carotenoids beta-carotene Yellow lutein White Diallyl sulfide Allyl methyl trisulfide

Antioxidants Antioxidant molecules stave off damage to the body by removing unstable chemical by-products (free radicals) before they have a chance to interact with and do damage to our cells’ mechanisms.

Antioxidant Example When we rub lemon juice on an apple to keep it from browning, we are protecting it from exposure to oxygen, thus producing antioxidation. Oxygen causes our body to “rust” (wear out early). Antioxidants can help prevent this damage.

PhytoNutrients in vegetables... Chlorophyll (green) Substance found in plants that makes them green Reduces DNA damage Food Sources – Dark green leafy veggies

PhytoNutrients in vegetables... Anthocyanins (purple) Bolsters cellular antioxidant defenses;  May contribute to maintenance of brain function Food sources: eggplant

PhytoNutrients in vegetables... Red Lycopene (red) * May contribute to maintenance of prostate health * Tomatoes and processed tomato products

PhytoNutrients in vegetables... Beta-Carotene (orange) neutralizes free radicals which may damage cells; bolsters cellular antioxidant defenses Food Sources: Carrots and various fruits

Forms of Vegetables: Selection & Storage... Fresh Desirable qualities Crisp Bright Color Firm Absence of decay Storage Store in fridge Eat in 2-3 days

Canned Advantages Precooked Convenient Disadvantages Higher in sodium Possibly mushy texture Storage Store at room temperature Use by expiration date, if given

Frozen Benefits Storage Partially prepared No need to thaw before cooking No sodium added Retain the appearance & flavor fresh-picked veggies Usually cost less than fresh Available “out of season” Storage Keep frozen Do not refreeze if thawed

Dried Benefit Disadvantage Storage Most common dried veggies are legumes (dry beans) Benefit Long shelf life Disadvantage Must soak dry beans before cooking Storage Store in a cool dry place

Prepare vegetables with care... Cook for the shortest time possible Heat destroys some vitamins Use as little water as possible Some vitamins dissolve in the cooking water Pare or cut just before cooking Air and light destroy some vitamins

Prepare the largest pieces possible To expose the smallest surface area to all of the above Serve or save cooking liquid Use it in soups, sauces, gravies, & stews Don’t throw away the nutrients in the cooking water

Changes in veggies during cooking... The cellulose (fiber) becomes softened by the heat & moisture of cooking The starch absorbs water, swells, and becomes easier to digest Flavors & colors undergo changes Some of the nutrients may be lost

Methods of vegetable cookery... Boiling In a small amount of water in a covered pan

Baking Bake veggies in their own skins after washing them thoroughly

French frying Fry veggies after dipping in batter or crumbs Fry them in hot oil deep enough to cover the veggies

Stir frying Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

Broiling or Grilling Broil over or under direct heat Brush veggies with fat or oil Broil over or under direct heat

Steaming Steam mild-flavored veggies in a steamer over rapidly boiling water Microwave can also be used to steam veggies

Veggies cooked in the microwave... Benefits: Little or no nutrient loss Good flavor and texture Note: Remember to pierce vegetables cooked in their skins Ex. piercing a potato with a fork

Qualities of cooked vegetables... Properly cooked veggies Colorful Flavorful Tender-crisp texture Overcooked or improperly cooked veggies May suffer undesirable changes in color, texture, & flavor They may lose many of their nutrients

Principles of vegetable cookery... Goal is to protect the vegetable’s: Color Texture Flavor Nutrition Length of cooking time Cook veggies ONLY until fork tender OVER COOKING Dulls the color Gives an unpleasant flavor Causes the veggies to become mushy

Pop Quiz: Question: Answer: Which is easier for the body to digest? What is the main nutrient missing in vegetables? Answer: FAT Which is easier for the body to digest? a. Raw vegetables b. Cooked vegetables