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VEGETABLES

VEGETABLES. Chapter 19. 3 ways to classify vegetables. 1. How do they grow? 2. What’s their flavor? 3. What color are they?. Botanical Names for Vegetables - Parts of plant from which they come. Tubers – potatoes. Botanical Names for Vegetables - Parts of plant from which they come.

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VEGETABLES

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  1. VEGETABLES Chapter 19

  2. 3 ways to classify vegetables... • 1. How do they grow? • 2. What’s their flavor? • 3. What color are they?

  3. Botanical Names for Vegetables - Parts of plant from which they come. • Tubers – • potatoes

  4. Botanical Names for Vegetables - Parts of plant from which they come. • Bulbs – • chives, onions, garlic

  5. Roots – • beets, turnips, carrot, radish • Stem – • asparagus, celery, mushroom

  6. Leaves – • brussel sprouts, cabbage, greens, lettuce, spinach. • Seeds – • beans, peas, corn

  7. Flowers – • artichoke, cauliflower, broccoli • Fruit – • cucumber, eggplant, tomato, peppers, squash

  8. What’s their flavor? • Very Strong-flavored • Onions • Leeks • Garlic

  9. Strong-flavored • Brussels Sprouts

  10. Broccoli

  11. Turnips

  12. Cauliflower

  13. Cabbage

  14. Mild-flavored • Spinach

  15. Celery

  16. Beets

  17. Peas

  18. Corn

  19. Squash

  20. Green beans

  21. Potatoes

  22. Carrots

  23. Types of vegetables... • Starchy • Includes: • Potatoes • Sweet potatoes • Corn • Legumes (dry beans)

  24. Veggies with a high water content • Includes: • Tomatoes • Lettuce • Celery

  25. Veggies Can Also Be Categorized by Nutrients

  26. Carbohydrates • Sugar, starch, & cellulose • Supplies the body with energy • Potatoes are high in carbohydrates Protein • Dried beans, lentils and legumes are great sources of protein • Protein builds, maintains and repairs tissue.

  27. Vitamin A Function: Promotes normal growth of bones & teeth Helps maintain healthy skin tissue & night vision Vegetable sources: Leafy green & deep-yellow vegetables Broccoli, spinach, carrots, & squash Nutrients in vegetables...

  28. Vitamin C • Function: • Helps body form & maintain collagen • Helps body repair itself & fight infections • Vegetable sources: • Leafy greens • Broccoli, green peppers, tomatoes, & cabbage

  29. Nutrients in vegetables... • B Vitamins • Functions: • Prevents beriberi • Helps body use carbohydrates • Helps body break down proteins • Vegetable Sources: • Seed vegetables (dry beans) • Lima beans & peas

  30. Minerals • Functions: • Body needs 21 minerals to maintain good health • Needed to build bones, soft tissue, & other compounds • Vegetable sources: • Spinach (high in iron) • Kale (high in calcium)

  31. Green Chloryphyll Purple Anthocyanins Red Red lycopene Yellow/Orange Carotenoids beta-carotene Yellow lutein White Diallyl sulfide Allyl methyl trisulfide Color determines a plant’s antioxidants

  32. Antioxidants • Antioxidant molecules stave off damage to the body by removing unstable chemical by-products (free radicals) before they have a chance to interact with and do damage to our cells’ mechanisms.

  33. Antioxidant Example • When we rub lemon juice on an apple to keep it from browning, we are protecting it from exposure to oxygen, thus producing antioxidation. • Oxygen causes our body to “rust” (wear out early). Antioxidants can help prevent this damage.

  34. PhytoNutrients in vegetables... • Chlorophyll (green) • Substance found in plants that makes them green • Reduces DNA damage • Food Sources – Dark green leafy veggies

  35. PhytoNutrients in vegetables... • Anthocyanins (purple) • Bolsters cellular antioxidant defenses;  • May contribute to maintenance of brain function • Food sources: eggplant

  36. PhytoNutrients in vegetables... Red Lycopene (red) * May contribute to maintenance of prostate health * Tomatoes and processed tomato products

  37. PhytoNutrients in vegetables... Beta-Carotene (orange) • neutralizes free radicals which may damage cells; • bolsters cellular antioxidant defenses • Food Sources: Carrots and various fruits

  38. Fresh Desirable qualities Crisp Bright Color Firm Absence of decay Storage Store in fridge Eat in 2-3 days Forms of Vegetables: Selection & Storage...

  39. Canned • Advantages • Precooked • Convenient • Disadvantages • Higher in sodium • Possibly mushy texture • Storage • Store at room temperature • Use by expiration date, if given

  40. Frozen • Benefits • Partially prepared • No need to thaw before cooking • No sodium added • Retain the appearance & flavor fresh-picked veggies • Usually cost less than fresh • Available “out of season” • Storage • Keep frozen • Do not refreeze if thawed

  41. Dried • Most common dried veggies are legumes • (dry beans) • Benefit • Long shelf life • Disadvantage • Must soak dry beans before cooking • Storage • Store in a cool dry place

  42. Prepare vegetables with care... • Cook for the shortest time possible • Heat destroys some vitamins • Use as little water as possible • Some vitamins dissolve in the cooking water • Pare or cut just before cooking • Air and light destroy some vitamins

  43. Prepare the largest pieces possible • To expose the smallest surface area to all of the above • Serve or save cooking liquid • Use it in soups, sauces, gravies, & stews • Don’t throw away the nutrients in the cooking water

  44. Changes in veggies during cooking... • The cellulose (fiber) becomes softened by the heat & moisture of cooking • The starch absorbs water, swells, and becomes easier to digest • Flavors & colors undergo changes • Some of the nutrients may be lost

  45. Methods of vegetable cookery... • Boiling • In a small amount of water in a covered pan

  46. Baking • Bake veggies in their own skins after washing them thoroughly

  47. French frying • Fry veggies after dipping in batter or crumbs • Fry them in hot oil deep enough to cover the veggies

  48. Stir frying Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

  49. Broiling or Grilling • Brush veggies with fat or oil • Broil over or under direct heat

  50. Steaming • Steam mild-flavored veggies in a steamer over rapidly boiling water • Microwave can also be used to steam veggies

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