1. Vegetables Chapter 14

2. Did you know? Carrots are one of the world’s most popular vegetables. Until about the 1600s, carrots were purple.

3. Did you know? Potatoes originated in South America and were taken to England and Europe by explorer Francis Drake in the 1500s. At first people in England and Europe didn't eat the potatoes, they just grew the plant because they thought it looked pretty!

4. Did you know? Cauliflower comes from China, where they are about the size of a cricket ball.

5. Objectives After studying this chapter, you will be able to Explain how to properly select and store vegetables. Describ e food science principles of cooking vegetables. Identify methods for cooking vegetables. Prepare vegetables, preserving their colors, textures, flavors, and nutrients.

6. Key Terms Legumes Crisp-tender Chlorophyll Carotene Flavones Anthocyanin New potatoes

7. Introduction Most vegetables are fairly low in cost and calories. Vegetables are versatile enough for you to use in any menu. You can serve them raw or cooked to add flavor, color, texture, and nutrients to meals. They are also good choices for in between meal snacks.

8. Choosing Fresh Vegetables The cost of fresh vegetables depends a great deal on the time of year. Vegetables cost less when purchased during their peak growing season. During other seasons, costs vary due to storage, handling, and shipping charges.

9. Vegetables and MyPlate MyPlate suggests teens eat 2 ½ to 4 cups per day from the vegetable group. The amount you need depends on your sex and activity level. Cut vegetables and vegetable juice count cup for cup. Two cups of leafy vegetables count as 1 cup from this group.

10. Vegetables and MyPlate MyPlate sorts vegetables into five subgroups based on the nutrients they provide. 1. Dark green vegetables -broccoli, lettuce, spinach 2. Red and orange vegetables -carrots, pumpkin, squash, sweet potatoes. 3. Dry beans and peas -lentils, pinto, black beans, tofu 4. Starchy Vegetables -corn, green peas, potatoes 5. Other Vegetables -onions, celery, cucumbers, green beans

11. Vegetable Classifications Vegetables are often grouped according to the part of the plant from which they come. Garlic and onion are bulbs. Artichokes, broccoli, and cauliflower are flowers. Two other ways to classify vegetables are according to flavor or color.

12. Vegetable Classifications Bulbs Leaves Seeds Tubers Roots Flowers Fruits Stems

13. Garlic Onion Peas Corn Beans Beets Carrots Parsnips Radishes Rutabagas Sweet Potatoes Turnips Brussels Sprouts Cabbage Lettuce Spinach Artichokes Broccoli Cauliflower Tomatoes Cucumbers Eggplant Okra Peppers Pumpkins Squash Potatoes Jerusalem Artichokes Asparagus Celery Vegetable Classification

14. Vegetable Classifications Color is another factor used to classify vegetables. Vegetables can be green, orange, white, or red. A vegetable’s color depends on the pigments it contains. – Green vegetables-(broccoli, spinach) contain chlorophyll. – Orange vegetables-(carrots, sweet potatoes) contain carotene. – White vegetables-(cauliflower and parsnips) contain flavones. – Red vegetables-(beets and red cabbage) contain anthocyanin.

15. Nutritional Value of Vegetables Deep yellow and orange vegetables are excellent sources of carotene. This is a substance the body can convert into Vitamin A. Tomatoes, broccoli, Brussels sprouts, cabbage, and cauliflower are good sources of vitamin C. Leafy green vegetables are good sources of folate.

16. Nutritional Value of Vegetables All vegetables are good sources of fiber. However, fresh vegetables are the best form of vegetables for fiber content.

17. Nutritional Value of Vegetables Seeds, roots, and tubers are starchy vegetables. They have more carbohydrates and calories per serving than other types of vegetables.

18. Quick Check Which vegetables are the best source of fiber? All vegetables are a good source of fiber, but fresh vegetables are the best. What are the benefits of a diet rich in fiber? A healthy digestive system. Fiber keeps your body processing food at a constant rate.

19. Selecting Fresh Vegetables The effects of temperature and handling may reduce the quality of vegetables during shipping. Dallas Farmers Market

20. Selecting Fresh Vegetables When shopping for fresh vegetables, follow these guidelines… – Look for good color, firmness, and absence of bruises and decay. – Avoid wilted and misshapen vegetables – Handle carefully, to prevent bruising – Choose vegetables that are medium in size. Very small vegetables can be immature and lack flavor, Very large can be overmature and tough. – Buy only what you will use in a short amount of time – In season vegetables, are high in quality and low in price

21. Storing Fresh Vegetables You should use all vegetables as soon as possible for best flavor, appearance, and nutritive value. Most vegetables will keep in the refrigerator for a few days. Place most vegetables in the crisper or in plastic bags or containers.

22. Storing Fresh Vegetables Store sweet corn IN the husk. Allow tomatoes to fully ripen at room temperature before storing in the refrigerator uncovered. Wrap leafy green vegetables in a damp towel and place in a perforated plastic bag before refrigerating.

23. 1. Cucumber Salad 2. Carrot Cake 3. Zucchini Bread 4. Pumpkin Bread 5. Fried Green Tomatoes 6. Apple Carrot Spice Muffins 1 2 3 4 5 6

24. Choosing Canned, Frozen, and Dried Vegetables Canned vegetables can be whole, sliced, or in pieces. Most are canned in water. Canned vegetables usually cost less than either frozen or fresh produce. Cost per serving depends on brand, can size, quality, and packing liquid.

25. Canned Vegetables Choose cans that are free from dents, bulges, and leaks. Choose the quality that meets your needs and intended use. Store in a cool, dry place. Refrigerate after opening.

26. Frozen Vegetables Frozen vegetables retain the appearance, and flavor of fresh vegetables better than canned and dried vegetables. Freezing may alter their texture somewhat. They are available in paper cartons, and plastic bags.

27. Frozen Vegetables Some vegetables are frozen in combinations or in sauces. – Peas and Carrots – Broccoli and Cheese

28. Buying and Storing Frozen Vegetables Frozen vegetables usually cost less than fresh. During winter months, frozen green beans are less expensive than fresh green beans. Choose packages that are clean and solidly frozen. Store packages in the coldest part of the freezer.

29. Dried Vegetables A few vegetables are dried. The dried legumes - peas, beans, and lentils- are the most commonly purchased dried vegetables. Legumes are high in protein. They are also excellent sources of fiber. They are used as meat substitutes in many dishes.

30. Dried Vegetables Many people use dried navy beans, lima beans, split peas, and lentils in soups. They use pinto beans and red beans in chili and many Mexican dishes.

31. Buying and Storing Dried Vegetables Choose legumes that are uniform in size, free of visible defects, and brightly colored. Store them in covered containers in a cool dry place.

32. Quick Check Cost per serving usually depends on? Brand, size, and quality. When choosing vegetables you should look for…? Look for good color, firmness, and absence of bruises and decay.

33. Preparing Vegetables You can eat many vegetables raw. Raw vegetables are attractive to serve because they are colorful, and their crunchiness adds texture to meals and snacks. The edible part of a vegetable grows in or near the soil. Soil can carry harmful bacteria, so it is important to wash all vegetables.

34. Preparing Vegetables Proper Sanitation is important when preparing vegetables. Always rinse your vegetables before cutting into them. Some vegetables can be sanitized in a diluted bleach solution.

35. Preparing Vegetables Wash vegetables carefully, but do not let them soak. Water soluble nutrients can be lost if you leave vegetables to soak. Gently dry vegetables with a clean cloth to avoid growth of bacteria.

36. Preparing Vegetables Trim any bruised areas, wilted leaves, and thick stems. When peeling vegetables, use a vegetable scraper or floating edge peeler. This will help protect as many nutrients as possible.

37. Preparing Vegetables Raw vegetables taste best when served cold. You can place a relish tray on a bed of ice or arrange vegetables in a bowl lined with ice. Store washed and thoroughly drained vegetables in covered containers in the refrigerator.

38. Quick Check What kind of vegetables need to be washed before being eaten? All vegetables need to be washed, whether or not they are eaten raw, or cooked.

39. Principles of Cooking Vegetables When vegetables are cooked, several changes take place. The cellulose (fiber) in vegetables softens to make chewing easier. Starch absorbs water, swells, and becomes easier to digest. Flavors and colors undergo changes, and some of the nutrients may be lost.

40. Principles of Cooking Vegetables Properly cooked vegetables are colorful and flavorful. They also have a crisp-tender texture, tender yet slightly firm. They can be pierced with a fork but not too easily. Overcooked vegetables may suffer undesirable changes in color, texture, and flavor.

41. Principles of Cooking Vegetables Cooking vegetables too long causes several undesirable changes to take place. Heat sensitive nutrients such as thiamin, are lost. In most cases you should cook vegetables for a short time in a small amount of water. Serve them when they are crisp- tender.

42. Principles of Cooking Vegetables Vegetables can have mild, strong, or very strong flavors. Cooking can affect these flavors. Mildly flavored vegetables include green vegetables, such as peas, green beans, and spinach. Yellow vegetables, such as corn; red vegetables, such as parsnips, are also mild flavors.

43. Principles of Cooking Vegetables Cook most mildly flavored vegetables for a short time in a small amount of water. Strongly flavored vegetables such as cabbage, broccoli, and brussels sprouts, are exceptions to the general rule. COVER these vegetables with water. Cook them uncovered for a short time.

44. Principles of Cooking Vegetables Very strongly flavored vegetables, such as onions and leeks, should also be covered with water. Cook them in an uncovered pan for a longer time. As they cook, these vegetables will release strong flavor substances and develop a milder flavor.

45. Principles of Cooking Vegetables Cooking can affect the color of vegetables. For this reason, cooking times and methods may need adjustment to suit the vegetables you are cooking. Green vegetables contain the green pigment chlorophyll. Overcooked green vegetables lose their bright green color and look grayish-green.

46. Principles of Cooking Vegetables To keep vegetables green, cook them in a small amount of water. Use a short cooking time and keep the pan lid off for the first few minutes of cooking. Yellow vegetables contain carotene. Carotene gives vegetables a yellow or orange color. Heat does not destroy it.

47. Principles of Cooking Vegetables Heat does not destroy carotene in orange vegetables. If an orange vegetable is overcooked, the cell structure will break down. This will release the carotene into the cooking liquid. Most orange vegetables should be cooked in a small amount of water with the pan covered.

48. Principles of Cooking Vegetables White vegetables contain pigments called flavones. Flavones are soluble in water. If you overcook white vegetables, they turn yellow or dark gray. Take care when cooking to avoid these undesirable color changes.

49. Principles of Cooking Vegetables Red vegetables contain a pigment called anthocyanin. An alkali present in some water can affect this pigment. If the cooking water is alkaline, the red pigment will turn purple. A small amount of vinegar or lemon juice (an acid) added to the water will neutralize the alkali.

50. Quick Check What happens when you overcook green vegetables? They can turn gray and mushy. Also, if you add an acid, (lemon juice), it will break down the chlorophyll and turn the vegetables gray.

51. Methods of Cooking Vegetables You can cook vegetables by boiling, steaming, pressure-cooking, roasting, frying, stir-frying, broiling, grilling, and microwaving. Regardless of the cooking method, vegetables cooked in their skins retain more nutrients.

52. Cooking Vegetables in Water Use a pan with a tight fitting lid when cooking vegetables in water. Add salt to a small amount of water and bring the water to a boil. Add the vegetables, cover, and quickly bring to a boil again. Reduce heat and cook the vegetables at a simmering temperature until they are crisp- tender.

53. Cooking Vegetables in Water After vegetables have cooked, do not throw away the cooking liquid. It contains many valuable nutrients. You can serve a small amount of the cooking liquid with the vegetables in a separate dish. If you do not want to use the liquid right away, freeze it in small amounts. Ice cube trays work well.

54. Steaming Vegetables You can steam young tender vegetables that cook quickly. To steam vegetables, place them in a steaming basket over simmering water. Tightly cover the pan and steam the vegetables until they are tender. You can successfully steam shredded cabbage, broccoli, diced root vegetables, celery, sweet corn, and French style green beans. Steaming

55. Pressure-CookingVegetables To pressure-cook vegetables, follow the directions that accompany the pressure cooker. The pressure in a pressure cooker produces high temperatures, so foods cook quickly. Time vegetables carefully to prevent overcooking.

56. Roasting Vegetables You can roast vegetables peeled or in their skins. Wrap peeled vegetables in foil or place them in a covered casserole with a small amount of liquid. Potatoes, tomatoes, and onions are popular baking vegetables. Roasting takes longer than any other method.

57. Frying Vegetables You can dip vegetables in batter and deep-fry them. You can sauté them in a small amount of fat. Stir-frying works well with vegetables that have a high moisture content. Place vegetables in a heavy pan or Wok. Use a small amount of oil. Place on medium high heat. Stir the vegetables constantly until just tender.

58. Broiling Vegetables Tomato halves and eggplant slices are often broiled. To broil vegetables, brush the cut surface with oil or melted fat. Place the vegetable under the broiling unit and broil until tender. Vegetables will cook QUICKLY.

59. Grilling Vegetables Grilling times vary for vegetables. Dense vegetables, like potatoes, take longer to grill than less dense vegetables, like mushrooms and peppers. Whole vegetables also take longer to grill than cut pieces. Placing vegetables in a grill basket makes it easy to turn them during grilling for more even cooking.

60. Microwaving Vegetables Vegetables cooked in a microwave oven retain their shapes, colors, flavors, and nutrients. This is due to the short cooking time and the little or no use of cooking liquid. Use high power to cook vegetables in the microwave. Allow standing time for vegetables to finish cooking. Stir vegetable dishes during the cooking period to redistribute heat. Vegetables with tight skins can explode when cooked in the microwave. To prevent this, pierce their skins in several places before microwaving.

61. Potatoes Although potatoes are a vegetable, they are treated differently than other vegetables. Potatoes are classified on the basis of appearance and use. Common varieties are long or round with white skins or round with red skins. They can be all-purpose, baking, or new potatoes. (New potatoes are not a variety, they are potatoes sent to market immediately after being harvested.

62. Potatoes New potatoes and round red varieties are best for boiling, oven- browning, frying, and making potato salad. They hold their shape when cooked. Baking or russet potatoes, are best for baking or mashing. Their mealy texture allows them to break apart easily.

63. Preparing Potatoes Four popular potato preparations are: Boiling Mashing Frying Baking Boiled potatoes need to first be washed, then peeled, and halved. Cover the potatoes with lightly salted water and simmer until tender.

64. Preparing Potatoes Prepare potatoes for mashing the same as boiled potatoes. Then add butter, milk, and salt and beat the potatoes with an electric mixer or mash them by hand.

65. Preparing Potatoes To prepare baked potatoes, scrub potatoes under cool running water. Pierce the potatoes in several places with a fork. This prevents steam from building up inside the skin, which could cause the potato to EXPLODE. Bake potatoes in a 400* oven until tender, about 40 to 60 minutes. A potato can also be baked in a microwave oven in about five minutes.

66. Preparing Canned, Frozen, and Dried Vegetables Canned vegetables have already been cooked. Many vegetables suffer changes in color and texture during canning. Therefore, they will look and taste better if you heat them no more than what is necessary before serving.

67. Preparing Canned, Frozen, and Dried Vegetables Frozen vegetables have already been blanched. (preheated in boiling water or steam for a short period of time.) To prepare frozen vegetables according to the package instructions.

68. Preparing Canned, Frozen, and Dried Vegetables Before cooking, rinse and sort dried legumes. Remove any debris that may have been packaged with the vegetables. Dried beans must be soaked before cooking so they will absorb water and cook more evenly. To soak beans, place them in a large pot with plenty of water. Boil water for 2-3 minutes.

69. Preparing Canned, Frozen, and Dried Vegetables Cover the pot and remove it from the heat. Allow beans to soak for at least one hour. You should discard the soaking water, and use fresh water for cooking. This will help reduce the gas-causing properties of beans. Dried lentils and peas Need no soaking.

70. Serving Vegetables You can serve vegetables in many creative and delicious ways. Some people prefer their vegetables served simply, seasoned with herbs or sprinkling of salt. Others enjoy vegetables topped with a few toasted nuts or a bit of shredded cheese. How vegetables are served, is a matter of preference.

71. Vegetable FUN! What do you call a stolen yam? A hot potato. Why do potatoes make good detectives? Because they keep their eyes peeled.