VEGETABLES

Vegetables The term vegetable refers to any herbaceous plant that can be partially or wholly eaten The plant has no woody tissue Vegetables contain more starch and less sugar than fruits

Botanical Classification Leaves -Brussels sprouts, cabbage Stems and shoots –celery, asparagus Roots –beets, turnips, carrots Tubers -Potato Bulbs -Chive, onion, garlic Seeds -beans, peas, corn Fruits-tomato, green pepper Flowers –broccoli,cauliflower

Vegetable Color Red: A, C, thiamine, iron Green: A,B,C, iron, calcium Color and nutrient value Red: A, C, thiamine, iron Green: A,B,C, iron, calcium White: B, C, iron, calcium Yellow: A,B,C, calcium

Cabbages This Family refers to a large number of vegetables used for their heads or flowers Bok Choy Broccoli Brussels sprouts Cauliflower Head cabbages Red cabbage Kale Kohlrabi Napa cabbage Savoy

Bok Choy Brussels sprouts Kale Napa cabbage

Kohlrabi Savoy

Fruit-Vegetables Avocados Eggplants Peppers Tomatillos Tomatoes Asian and Western Peppers Sweet peppers Hot peppers Tomatillos Tomatoes Sun-dried tomatoes

Tomatillos Eggplant Japanese eggplant

Gourds and Squashes Chayote Cucumbers Squashes Winter squashes Summer squashes

Chayote Winter squash

Greens Lettuce Mustard Collards Sorrel Spinach Swiss chard Turnip greens

Mustard Collards Sorrel Swiss chard

Mushrooms and Truffles

Black Truffles Morel Mushrooms

Onions Bulb onions Garlic Leeks Scallions Shallots

Leeks Scallions Shallots Garlic

Pods and Seeds Corn Legumes Dried beans Fresh beans Shelling peas Edible pea pods Okra

Okra Snow Peas Sugar Snap Peas Shelled peas

Roots and Tubers Beets Carrots Celery roots Jicama Parsnips Radishes Rutabagas Turnips Potatoes

Celery roots Jicama Parsnips Rutabagas

Stalks Artichokes Asparagus Celery Fennel Hearts of palm Bamboo shoots Nopales

Fennel Artichoke Nopales Hearts of palm

Baby Vegetables Baby globe carrots Baby zucchini with blossoms Baby yellow squash with blossoms Chiogghi beets

Nutrition Vegetables provide the following Vitamins and Minerals: Vitamin A Vitamin C Vitamin D Potassium Folic Acid Calcium Magnesium

Other Vegetable Nutrients Chlorophyll, calcium, carbohydrates: cellulose, vitamins A, B, C, iron, Protein: dried beans and peas

Nutrition, continued… Vegetables contain NO cholesterol They are low in calories, fat and sodium (They are “Nutrient Dense”) We should eat 2 ½ c. daily from the Vegetable Food Group.

Vegetables Most teenagers should eat 2 ½ - 4 cups of vegetables daily. 2 ½ cups for a 2000 calorie diet. Eat a variety of vegetables every day. Eat different colors of vegetables to get adequate nutrients. Vegetables are a good source of: Vitamins Minerals Complex Carbohydrates.

How do you choose quality vegetables? A- Firm Texture B- No Decay C- Crisp D- Smooth E- No Bruises F- Good Color

Vegetables can enhance… Color Texture Variety Flavor Shape

Cooking Changes Cellulose softens, not as crisp, starch absorbs water making vegetable becoming more soluble, nutrients dissolve, color and flavor change

How do you avoid nutrient loss in vegetables? Cook in larger pieces Cook only until fork tender (not mushy) Use small amounts of water You can use the liquid that is left over after you cook vegetables in soups & gravies.

Best Cooking Methods for Preserving Nutrients The two BEST methods are: Microwaving Steaming You can also: Bake Stir-Fry Simmer Sauté

Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables Cook in larger pieces Use small amounts of water Cook only until “fork” tender Cook quickly Save the water used to cook in for soups and gravies (most nutrients dissolve into the water)

Ways to prepare vegetables that cause them to lose nutrients Pressure Cooking Boiling Deep frying

Things that destroy vitamins found in vegetables Heat Air Water

Macro-minerals Calcium Phosphorus Sodium Potassium Trace Minerals Zinc Iron Iodine Fluoride Copper