1. Vegetables “An onion can make people cry but there’s never been a vegetable that can make people laugh.” ~ Will Rogers ~

2. Vegetable Classifications Vegetables are classified according to the part of the plant from which they are harvested. Classifications Roots – carrot, rutabaga, parsnip, radish, turnip, beet, sweet potato Tubers – potato, Jerusalem artichoke Bulbs – garlic, onion Flowers – broccoli, cauliflower Stems – asparagus, celery Leaves – lettuce (all varieties), cabbage, spinach, collard greens Seeds – corn, peas, beans Fruits – pumpkin, peppers, okra, eggplant, cucumber, squash tomato

3. Vegetable Classifications Aside from the part of the plant, vegetables are also classified according to their flavor and color. Classification by Flavor Strong – cabbage, Brussels sprouts, turnips, cauliflower Mild – peas, beans, potatoes Classification by Color Green – spinach, kale, lettuce White – onion, garlic, radish, turnip Orange – carrot, squash, pumpkin, sweet potato Red – bell pepper, beet

4. Nutritional Value Serving Sizes Nutritive Value 1 c. leafy greens 3/4 c. vegetable juice 1/2 c. raw / chopped Folate lettuce spinach mustard greens Vitamin C tomato broccoli cabbage cauliflower Fiber all vegetables Carotene spinach squash carrots sweet potato

5. Fresh Vegetables: Selection Tips for Selecting Fresh Vegetables  good color, firmness, absent of bruises and decay  avoid wilted and misshapen vegetables  handle carefully  choose vegetables medium in size  buy only what you’ll use in a short time  choose vegetables that are in season for they are high in quality and low in price

6. Fresh Vegetables: Storage Tips for Storing Fresh Vegetables  use as soon as possible for best flavor, appearance and nutritive value  store for no longer than 5 days  place vegetables in the crisper drawer  store sweet corn in the husk until ready to use  allow tomatoes to ripen at room temperature before storing in the refrigerator  wrap leafy greens in a damp paper towel and place in a perforated bag  store onions at room temperature  store potatoes, squash, eggplant, sweet potatoes and rutabagas in a cool, dark place and use within two weeks

7. Fresh Vegetables: Cost Fresh vegetables cost less when purchased during their peak growing season. During other seasons, costs vary due to storage, handling and shipping charges. Peak Seasons of Popular Vegetables Potatoes January, March, May Tomatoes May – July Peas March – April Green Beans July - July Asparagus March - April Corn, Onions May - August Squash October - November Peppers July

8. Canned Vegetables: The Facts Form  may be whole, sliced or in pieces  most are canned in water but beets are canned in sauce Buying & Storing Canned Vegetables  usually cost less than fresh or frozen  cost per serving depends on brand, can size, quality and packing liquid  choose cans that are free from dents, bulges and leaks  store cans in a cool, dry place  after opening, store unused portion in the refrigerator

9. Frozen Vegetables: The Facts Form  retain the appearance and flavor of fresh vegetables  available paper cartons or plastic bags  frozen in combinations or sauces Buying & Storing Frozen Vegetables  usually cost less than fresh  prices will vary according to brand, packaging, size and added ingredients  choose packages that are clean and solidly frozen  store in coldest part of freezer

10. Dried Vegetables: The Facts Legumes – peas, beans and lentils – are the most commonly purchased dried vegetable. Nutritive Benefits of Legumes  high in protein  excellent source of fiber  used as a meat substitute Buying & 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

11. Preparing Raw Vegetables Raw vegetables are attractive because they are colorful and their cunchiness adds texture to meals and snacks. Tips for Preparing Raw Vegetables  wash them since most of them grow in or near the soil which may carry harmful bacteria  use a vegetable brush to assist in removing stubborn dirt from crevices  do not let them soak in water because important water- soluble nutrients will be lost  peel and trim bruised areas, wilted leaves and thick stems  cut them into pieces that are easy to handle – sticks, wedges, slices, rings, florets  make great garnishes

12. Preparing Raw Vegetables (cont.) Tips for Preparing Raw Vegetables  taste best when served cold  store leftover washed vegetables in a covered container in the refrigerator

13. Preparing Canned Vegetables Canned vegetables have already been cooked. Therefore, they will look and taste better if you heat them no more than necessary. Tips for Preparing Canned Vegetables  place the vegetables and packing liquid in a saucepan  cook over low heat until vegetables are heated through  add seasonings to taste

14. Preparing Frozen Vegetables Frozen vegetables have already been blanched. Blanching reduces the cooking time needed to about half of that needed for fresh vegetables. Tips for Preparing Frozen Vegetables  bring a small amount of salted water to a boil  add the vegetables to the water and cover  bring back to a boil  reduce heat and simmer until vegetables are tender

15. Preparing Dried Vegetables Tips for Preparing Dried Vegetables  rinse and sort dried legumes  remove any debris  soak in cold water the night before you need to cook them  discard the soaking water and replace with fresh water prior to cooking  dried lentils and peas do not need to be soaked  reconstitute other dried vegetables according to package directions

16. Food Science Principles Changes That Take Place  the cellulose (fiber) softens to make chewing easier  starch absorbs water, swells, and becomes easier to digest  flavors and colors undergo changes and some nutrients may be lost Properly Cooked Vegetables  colorful and flavorful  crisp-tender texture – can pierce them with a fork but not too easily Incorrectly Cooked Vegetables  undesirable changes in color, texture and flavor  loss of nutrients

17. Factors That Effect Cooking Amount of Cooking Liquid  cook with no added water or in a very small amount of water  water-soluble vitamins and minerals *vitamin C, B-complex vitamins, some minerals Cooking Time  cooking too long may cause some heat-sensitive nutrients to be lost *thiamin  cooking vegetables too long will cause unpleasant flavor, texture and color changes

18. Cooking and Vegetable Color Vegetable Color – Green (chlorophyll)  because heat affects chlorophyll overcooked vegetables may lose their bright green color and look grayish  solution *cook in a small amount of water *use a short cooking time *keep the lid off for the first few minutes, then cover Vegetable Color – Orange/Yellow (carotene)  heat does not destroy it  however, if you overcook, the cellular structure will break down and release the pigment into the liquid  solution *cook in a small amount of water *place a lid on for the entire cooking time

19. Cooking and Vegetable Color Vegetable Color – White (flavones)  soluble in water  if overcooked, the vegetables turn yellow or dark gray  solution *cook in a small amount of water Vegetable Color – Red (anthocyanin)  add a small amount of vinegar or lemon juice to the water to neutralize the water  solution *cook in a small amount of water *place a lid on for the entire cooking time

20. Cooking and Vegetable Flavor Vegetable Flavor - Mild  examples – peas, green beans, spinach, corn, beets, parsnips  prepare in a small amount of water with the pan covered Vegetable Flavor – Strong  examples – cabbage, broccoli, rutabagas, Brussels sprouts, turnips  prepare by covering these vegetables with water and cook in an uncovered pan which allows the flavors to escape Vegetable Flavor – Very Strong  examples – onions, leeks  prepare by covering these vegetables with water and cook in an uncovered pan for an even longer time

21. Methods of Cooking Cooking in Water  use a pan with a tight-fitting lid  add a small amount of salt to the water  add the vegetables, cover and bring to a boil  reduce the heat and cook simmering and vegetables reach the crisp-tender state  drain and serve Steaming  works best with young, tender vegetables  place vegetables in a steaming basket over simmering water  cover and steam until crisp-tender

22. Methods of Cooking Pressure-Cooking  follow manufacturer’s instructions  a pressure cooker produces high temperatures that cook foods quickly so be sure to keep an eye on the time when using this method Baking  takes longer than other cooking methods  may bake vegetables either peeled or with their skins on  wrap peeled vegetables in aluminum foil or in a casserole dish with a small amount of liquid  popular vegetables to bake are potatoes, tomatoes and onions

23. Methods of Cooking Frying  can dip vegetables in a batter and deep fry them  may also saute them in a small amount of fat Stir-Frying  stir-fry works well with vegetables that have a high moisture content  to prepare *thinly slice and cut into small pieces *place in a wok or frying pan with a small amount of oil *cook over medium-high heat, stirring constantly until crisp- tender

24. Methods of Cooking Broiling  because broiling cooks quickly, you must watch them carefully  to prepare *brush the cut surface with oil or melted fat *place vegetables under the broiler element *broil until tender  popular vegetables to broil are eggplant and tomatoes

25. Potatoes Potato Generals  potatoes are classified on the basis of appearance and use  common varieties *long or round with white skins *round with red skins  new potatoes are not a variety but rather potatoes that are sent to market immediately after harvesting

26. Potato Uses New Potatoes or Round Red Varieties  hold their shape when cooked  best for boiling, oven-browning, frying, potato salad Baking or Russet Varieties  have a mealy texture which allows them to break apart easily  best for baking or mashing Popular Potato Preparation Methods  boiling, mashing, frying, baking

27. Preparing Potatoes Boiled Potatoes  wash, peel and cut in half  cover with lightly salted cold water  simmer until tender  drain potatoes and season as desired Mashed Potatoes  prepare the same as you would boiled potatoes  add butter, milk and salt  mash by hand OR beat with an electric hand mixer

28. Preparing Potatoes Fried Potatoes  French fries *prepared by deep fat frying raw potato strips  hash browns *prepared from shredded cooked potatoes  home fries / American fries *place sliced cooked potatoes in a heavy skillet with a small amount of melted fat *season as desired *cook over low heat until lightly brown, flip and lightly brown the other side

29. Preparing Potatoes Baked Potatoes  scrub potatoes under cool running water  wrap in aluminum foil  place on a baking sheet and bake at 400F until they are tender, about 40 to 60 minutes