1. Vegetables
Vegetables

2. Names for Vegetables - Parts of plant from which they come.
Tubers – potato, yam, sweet potato, Jerusalem artichoke
Bulbs - chives, onions, garlic, leeks, shallots
Roots - beets, turnips, carrot, radish

3. Stem - asparagus, celery, mushroom, rhubarb
Leaves - brussel sprouts, cabbage, chard, greens, lettuce, spinach, Watercress
Seeds - beans, peas, corn, bean sprouts, string beans

4. Flowers - artichoke, cauliflower, broccoli, rapini (italian broccoli)
Fruit - cucumber, eggplant, tomato, peppers, squash

5. Flavors
Strong - cabbage, brussel sprouts, turnips, cauliflower, onions
Mild - most all vegetables

6. Nutrients Water content - fruits, stems, flowers, leaves
Starch - tubers, bulbs, roots, seeds

7. Nutrients Contribution
Vitamin A – eyes
Leafy green and deep yellow vegetables contain carotene which converts to Vitamin A
Vitamin C –
Most vegetables contain vitamin C - broccoli, green peppers, tomatoes, cabbage
Vitamin B -
Lima beans and peas

8. Minerals
Calcium: soybeans, okra, collard greens, spinach, kelp, broccoli, celery
Iron: soybeans, cooked spinach, cooked swiss chard, peas, chickpeas, turnip greens, collard greens, potatoes, asparagus

9. Carbohydrates Cellulose, starch and sugar
Corn, potatoes, carrots, onions, beans, peas, sweet potato

10. Proteins
Incomplete protein - dried beans, asparagus, cauliflower, broccoli, brussel sprouts, artichokes, watercress, sweet corn

11. Quality Vegetables
Firm texture, free from decay, crisp, smooth, dense, free from bruises, good color
WASHING veggies helps remove pesticides that might remain on the skins

12. Avoid nutrient loss
Cook in larger, rather than small pieces when possible
Use a small amount of water
Cook only until fork tender

13. Retaining nutrients when cooking vegetables
Save liquids and use in soups or gravies
Stir frying-fast and leaves vegetables crisp
Ways to cook and retain nutrients: microwave, simmering, steaming, baking

14. Ways to cook
Microwave: put vegetable into microwave safe dish with little or no water. Cook only until tender, overcooking can make them rubbery.
Bake: cook in a casserole
Steam: Bring an about an inch of water to boil in a saucepan or steamer. Place veggies in a steamer basket or colander and cover.
Stir-fry: putting frozen or fresh veggies in a wok or pan with small amount of oil over high heat stirring rapidly
Sauté: cooking veggies in a frying pan with little butter or oil over high heat until veggies are shiny, then cover and cook until vegetables are crisp-tender.

15. Fried - pan, deep fry, batter/crumbs
Pressure cook - quick, good flavor, color
Broil - tomato, eggplant

16. Cooking that destroys vitamins in vegetables
Heat
Air
Water
Avoid cooking vegetables in large amounts of water
Avoid cooking vegetables for an extended period of time

17. Color Yellow- carotene White-flavones(White to yellow/dark gray,
overcooking cause the color change)
Red-anthocyanin(Red to purple/blue, add acid to keep food red,
Green-chlorophyll

18. Forms
Fresh - available certain times of the year
Canned
Frozen
Dried

19. Serving Size
How many servings of vegetables should the average person have every day?
1 - 4 cups
Serving Sizes
1 cup leafy
½ cup cooked or chopped fresh
¾ cup juice

20. Selecting and Preparing Vegetables
How do you select a quality vegetable?
Appearance, feel, smell, weight
What are the characteristics you want to consider?
Color
Firm Texture
Smooth skin
Dense (heavy for size)
Free from bruises
No decay
Smells good

21. Care and Storage Refrigerate most. Examine first before putting away.
Tubers and root vegetables - store in cool, dry, dark place
Canned vegetables - on shelf at room temperature, use within a year
Frozen - use immediately when thawed