Vegetables Goal 7.03: Demonstrate selection and preparation of vegetables.

Nutrients in Vegetables  one of the most nutritional foods  rich in vitamins and minerals  bell pepper, tomatoes, raw cabbage high in vitamin C

 leafy green vegetables provide folic acid, vitamin K, calcium, and magnesium  important source of fiber, carbohydrates, and phytochemicals

 contain no cholesterol  low in fat, sodium, and calories  contain antioxidants (vitamins A and C and lycopene) (eating them may lower your risk of cancer and heart disease)

Plant Parts 1.flowers- are the flowers of the plant/ ex. broccoli and cauliflower/tender can be eaten raw or cooked 2.fruits-come from the fruit of the plant/ tomatoes, cucumbers, peppers, eggplant, squash

3.seeds- part that grows new plants/high in nutrients/ require minimal cooking/beans, peas/corn (also a grain) 4.stems- edible and need little cooking/ celery/asparagus (also a flower)

5. leaves- cabbage, lettuce, Brussels sprouts, spinach/tender/eaten raw (salad greens) or lightly cooked (cooking greens) 6. roots-store a plant’s food supply/can be eaten raw or cooked/carrots, turnips, radishes

7.tubers-large underground stem that stores nutrients/must be cooked/potato 8.bulbs- layers of fleshy leaves surrounding the underground stem/eaten raw or cooked/onions, garlic

Sea Vegetables  also called seaweeds  many grown in Japan  classified as algae  low in fat/high in vitamins and nutrients  contain sodium  used in sushi  used in ice cream, salad dressing, pudding mixes- (carrageen- helps produce proper consistency)

Buying Fresh Vegetables 1.ripeness-harvested when ripe/buy only what you can use within 2-5 days/root vegetables can last for several weeks

2. color and texture-bright characteristic color/crisp texture/ avoid green potatoes- light has damaged the vegetable and should be cut away before eating

3.shape-typical for the vegetable/ misshapen indicates inferior texture and flavor

4. size- feel heavy/extra large vegetables could be overripe, tough, and have poor flavor/small are immature and lack flavor

5. condition- do not choose wilted, decayed, or damaged vegetables/root vegetables, bulbs, tubers should not sprout- indicates they were stored too long

Storing Fresh Vegetables  store tubers, roots, and bulbs in cool, dark, dry place  store other vegetables in airtight containers, perforated plastic bags, or the crisper in the refrigerator

 Wash vegetables as needed. (moisture makes bacteria grow)  Vegetables can be stored in a small amount of water or ice.

Storing Onions  cool, dry place  allow air to circulate around them  will become moldy in the refrigerator  do not store with potatoes

Storing Potatoes  cool, dark, dry place  do not refrigerate- will cause mold to grow/cause the starch to turn to sugar  if they are exposed to light-turn green and will go bad (solanine)  can be stored in a brown paper bag

Washing Vegetables  Wash tender vegetables under cool running water.  Scrub potatoes, root vegetables, and thick skinned vegetables (winter squash).

 Do not soak in water. (causes nutrient loss)  Core lettuce before storing

 Do not use detergents. (could react with waxes or pesticides)  Always wash before peeling. Peeling can transfer bacteria into the vegetable.

Serving Vegetables  serve raw on a relish tray- celery, cucumbers, radishes, tomatoes, peppers, turnips, carrots, cabbage, cauliflower, and broccoli.  cut in different shapes to add appeal (rings, wedges, sticks)  serve in a salads

 Tear lettuce to reduce browning.  Keep cut potatoes in cold water to prevent brown discoloration.