1. Vegetables
© PDST Home Economics

3. Classification Roots Greens Fruit veg. Pulses Carrots Parsnips Onions
Potato
Turnips
Cabbage
Broccoli
Lettuce
Brussel sprouts
Tomato
Peppers
Cucumber
Courgettes
Marrow
Peas
Beans
Lentils

4. Root vegetables

5. Green vegetables

6. Fruit vegetables

7. Pulse Vegetables / Legumes

8. In Season
Some vegetables are only available fresh at certain times of the year i.e. when they are in ‘season’.
When out of season they are available frozen, dried, canned.

9. Average Composition Veg Fat Carb Vits Mins Water 1-2% 0% 5-20% A, C
Protein
Fat
Carb
Vits
Mins
Water
Roots
1-2% 0%
5-20%
A, C
Calcium
Iron
70-90%
Greens
5-10%
Potassium
90-95%
Fruit 1%
2-5%
Pulses
4-10%
75-90%

10. Nutritive Value / Food Value
All veg. contain a lot of water to prevent dehydration in the body.
Not a good source of protein –
soya are pulses that contain HBV protein for growth.
Lack fat, often add during cooking.
Good source of fibre for healthy digestive system, some starch and sugar for energy.
Vitamin C for general health and Vitamin A
for skin, eyes, growth, membranes.
Calcium for bones and teeth
Iron for the blood
Potassium for nerves and muscles

11. Value in the diet / Dietetic Value
Add colour, flavour, texture to diet.
Good source of vitamins and minerals.
Good source fibre for healthy digestive system
Pulses are cheap source protein, important for vegans
Low in calories, good for low calorie diets.
Eaten raw or al dente.
Potatoes, high in starch, good for energy.
Fresh vegetables cheap & plentiful in season.
Also available frozen, canned, dried.

12. EU Grading of Vegetables
Vegetables must be: sound, clean, chemical free, graded by size.
Labels must show: Quality, origin, variety.
Class Extra best quality
Class I good quality
Class II marketable, small defect
Class III marketable but poorer quality
Prices depend on: availability, demand, weather, quality, production cost
Organic vegetables are grown without artificial fertilisers or chemicals

13. Buying Storing Preparing Roots Greens Heavy for size Correct colour
Hard, no bruises
Medium size
No excess soil
Remove plastic bags.
Store openly in a veg rack in cool dry ventilated place.
Wash in cold water.
Top, tail, peel thinly.
Remove any damaged parts.
Leave whole, slice or dice.
Greens
Crisp
Firm, closely packed heads
Not eaten by slugs or insects
Store in salad drawer of fridge.
Lettuce: wash, dry, store in a sealed plastic bag in fridge
Remove withered leaves
Pull leaves apart
Cut up if necessary
Wash under cold running water

14. Buying Storing Preparing Fruits Pulses Correct colour No bruising
No discolour or mould
Medium size
Store in cool dark place or salad drawer of fridge
Wash under cold running water
Remove any inedible parts
Leave whole, slice, dice
Pulses
Firm green pods.
Heavy for size
Not shrivelled or discoloured
Pods full but not bulging.
Can be stored for a few days in a sealed container in a cold place
Remove pods just before cooking.
Wash well in cold water

15. Effect of cooking on vegetables
Loss of vitamin C so eat raw if possible
The starch cooks and becomes digestible
The cellulose softens and the texture softens
Some vegetables absorb water and swell
Minerals dissolve into cooking water
Vegetables loose colour and flavour so cook for shortest possible time

16. To retain maximum nutrition
Preparation
Use fresh vegetables
Eat raw when possible
Prepare just before cooking
Wash in cold running water
Do not steep
Leave skin on or peel thinly
Cut up as little as possible
Use sharp knife for chopping
Cooking
Put into boiling salted water
Do not add bread soda
Cook quickly in smallest possible amount of water
Cover with lid
Use cooking liquid in gravy, sauce, soup.
Serving
Serve as quickly as possible

17. Preservation of vegetables
Method
Examples
Advantages
Disadvantages
Frozen
Peas .
Broccoli.
Green beans.
Sweetcorn.
Nutritionally as good as fresh vegetables.
Good colour, flavour, texture.
No prep. or waste.
Cook quickly.
Expensive.
Must be stored in a freezer or frozen food compartment.
Dried
Tomatoes
Chick peas
Soya beans
Lentils
Relatively cheap.
Loss of vitamins.
Must be steeped .
Longer cooking needed. Poor texture and colour.
Canned
Beans
Peas
Sweetcorn
Cheap.
Only need reheating.
No prep. needed.
Loss of vitamin C.
Minerals dissolve into canning liquid.
May contain colourings.