Vegetables

1. Vegetables

2. Vegetables are low in calories. • You can serve them raw or cooked. • They add color, flavor, texture, and nutrients to meals. • You can purchase them fresh, frozen, canned, and dried.

3. Classifications • Veggies are grouped according to the part of the plant from which they come from.

4. Bulbs Garlic Onions

5. Flowers • Artichokes • Broccoli • Cauliflower

6. Fruits • Tomato • Cucumber • Eggplant • Okra • Peppers • Pumpkins • Squash

7. Stems Asparagus Celery

8. Leaves • Brussels Sprouts • Cabbage • Lettuce • Spinach

9. Seeds • Peas • Corn • Beans

10. Tubers Potatoes Jerusalem Artichokes

11. Roots • Beets • Carrots • Parsnips • Radishes • Rutabagas • Sweet potatoes • Turnips

12. Succulents • Flower, fruit, stem, and leaf vegetables are also called succulents because of the high moisture content.

13. Sources of Vitamins • Green leafy and deep yellow vegetables are excellent sources of vitamin A. • Broccoli, green peppers, and raw cabbage are high in vitamin C. • All vegetables contain fair amounts of the B vitamins, but the seed veggies are especially good souces.

14. Sources of Minerals • Leafy green veggies are excellent sources of calcium and iron.

15. Selecting Fresh Vegetables • Look for good color, firmness, and absence of bruises and decay. • Avoid wilted and misshapen veggies. • Handle veggies carefully to prevent bruising.

16. Selecting Fresh Vegetables • Choose veggies that are medium in size. Small veggies can be immature and lack flavor. Large veggies can be over-mature and tough. • Buy only what you will use within a short time. Fresh veggies lose quality quickly. • Veggies in season are cheaper and tastier.

17. Storing Veggies • Store sweet corn in the husks. • Store tomatoes uncovered. • Core lettuce before storing it.

18. Storing Veggies • Store onions in open containers at room temperature or slightly cooler. • Store potatoes, hard-rind squash, eggplant, rutabagas, and sweet potatoes in a cool, dark, dry place. • Potatoes that are exposed to light will turn green and develop a bitter flavor.

19. Canned Veggies • Can be canned whole, sliced, or in pieces. • Usually cost less than frozen or fresh. • Store in a cool, dry place.

20. Frozen Veggies • Retain the appearance and flavor of fresh veggies better than canned or dried. • Freezing may alter the texture. • Usually cheaper than fresh.

21. Dried Veggies • Peas, beans, and lentils are the most commonly dried veggies. • People use dried beans and peas in soups.

22. Preparing Raw Veggies • Carefully washing veggies under cool water removes dirt, bacteria, and pesticide residues. • Do not soak or nutrients will be lost.

23. Food Science Principles of Cooking Veggies • Several changes take place: • Cellulose (fiber) softens to make easier to chew. • Starch absorbs water, swells, and becomes easier to digest. • Flavors and colors undergo changes and some nutrients may be lost.

24. Properly cooked veggies are colorful and flavorful. • They have a crisp tender texture. • They are tender, but still slightly firm.

25. Effect of Cooking on Color • Green vegetables contain the green pigment chlorophyll. • Overcooked green veggies lose their bright green color and look grayish-green. • Adding pinch of baking soda can keep green veggies bright green. • Also to keep green, cook in a small amount of water and for a short time period.

26. Effect of Cooking on Color • Yellow veggies contain carotene, a source of vitamin A. • Heat does not destroy the yellow or orange color carotene gives veggies, but it will escape into the cooking liquid if you overcook.

27. Effect of Cooking on Color • White veggies contain pigments called flavones. • If you over cook these veggies they will turn yellow or dark gray.

28. Effect of Cooking on Color • Red veggies contain a pigment called anthocyanin. • If the cooking water is alkaline, the red pigment will turn purple. • A small amount of vinegar or lemon juice added to the water will keep the red veggies red.

29. Effect of Cooking on Flavor • Mild flavored veggies include: • green veggies, such as peas, green beans, and spinach. • Yellow veggies, such as corn • Red veggies, such as beets • White veggies, such as parsnips • Cook in a small amount of water

30. Effect of Cooking on Flavor • Strongly flavored veggies include: • Cabbage • Broccoli • Brussels sprouts • Yellow turnips • Rutabagas • Cook these in an uncovered pan for a short time.

31. Effect of Cooking on Flavor • Very strong flavored veggies include: • Onions and leeks • Cook these in an uncovered pan for a longer time

32. Cooking Vegetable in Water • Simmer the veggies until they are crisp-tender. Drain and serve immediately. • After they are cooked, do NOT throw away the cooking liquid-it contains all the nutrients.

33. Steaming Vegetables • Place in a steaming basket over simmering water. • You can steam shredded cabbage, broccoli, diced root veggies, celery, sweet corn, and thinly sliced green beans.

34. Baking Veggies • You can bake veggies in their skins and you can also peel them. • Popular veggies for baking are: • Potatoes, tomatoes, and onions

35. Frying Veggies • Veggies can be dipped in batter and deep-fried. • Veggies can be sautéed in a small amount of fat. • Veggies also can be stir-fried in very little fat.

36. Microwaving Vegetables • Vegetables cooked in a microwave maintain their shapes, colors, flavors, and nutrients because they are cooked so quickly and little water is needed.

37. Potatoes • Different types: • All-purpose • Baking • New (sent to market immediately after harvesting)

38. Preparing Potatoes • Boiling • Mashing • Frying • Baking