Vegetable Notes and ReviewNutrition and Food Prep 1

Classifications

Tubers: Potatoes

Bulbs: Onions and Garlic

Roots: Beets, Turnips, Carrots, Radish, Sweet Potato

Stem: Asparagus, Celery, Mushrooms

Leaves: Lettuce, Spinach

Seeds: Lima Beans, Peas, Corn

Flowers: Artichoke, Cauliflower, Broccoli, Brussel Sprouts

Fruits: Tomatoes, Cucumbers, Eggplant

Flavors of the Vegetables

Strong: Cabbage, Brussel Sprouts, Turnips, Cauliflower, Onions

Mild: Most other vegetables

Nutrients

High Water Content: Fruits, stems, flowers, leaves Tomatoes, Celery, Broccoli, Lettuce Lower Cellulose Structure means they cook faster!

Starches: tubers, bulbs, roots seeds Potato, Sweet Potato, Lima Beans, Corn Higher Cellulose Structure means they take longer to

cook!

Pigments

Yellow/Orange= Carotene

White= Flavone

Red/Purple= Anthocyanin

Green= Chlorophyll When we overcook vegetables, the pigment leaches

into the water! This means were are losing VITAL NUTRIENTS!!!!

Forms of Vegetables

Fresh Only available certain times of the year Only buy fresh vegetables that are IN SEASON! Vegetables out of season usually travel from far!

Canned Vacuumed sealed to preserve the texture

Frozen Flash boiled then frozen to keep the nutrients in

Dried The moisture is taken out (such as vegetable chips!)

Nutrient Contribution

Vitamins: Chlorophyll= Green substance of the plant Vitamin A= Helps your eyes dialate Vitamin C= Strengthens your immune system Vitamin B= Helps your brain function properly!

Minerals: Calcium= Strengthens bones and teeth Iron= helps filter out your blood to create new blood

Carbohydrates: Cellulose, starch and sugar= Gives you energy! Fiber= MAKES YOU POOP! Sugars are naturally found in vegetables

Proteins: Incomplete Plant Based Protein= Legumes such as dried beans and peas!

Vegetable Cookery

Goal is to retain color, flavor, nutrient and texture! Cellulose structure softens and they become less crisp Starch absorbs the water, swells and become more soluble

Water-soluble vitamins from vegetables seep out into the water

Amount of Water Loss of nutrients is reduced when cooked in small amount of water Pan should be covered to prevent both scorching and loss of water due to

evaporation

Length of Cooking Time Vitamins are destroyed by heat and overcooking Cook only until fork tender and still slightly crisp Overcooking dulls the bright colors of vegetables an lose their texture and

shape and become mushy! Properly cooked vegetables retain their color, flavor, texture and most

importantly the NUTRIENTS!

Vegetable Cookery (Continued)

Method of Cookery Boil: boil is mall amount of water, add vegetables, return

to boil, cover pan and reduce heat to simmer Baked: Wash thoroughly and place on oven rack Panned: Stir-fry, braised (fat, low heat) Steamed: Water in bottom of pan, basket to hold food,

cook over boiling water Fried: Pan, deep fry, batter/crumbs Pressure cook: Quick, good flavor, color Broil: Extremely high heat (tomatoes, eggplant) Microwave: Retain color, flavor, texture and nutrients

Selection and Buying

Canned: More water cooked at processing time, graded by the government

Fresh: More nutritious, crisp, firm, color and most nutrients

Frozen: Label information is your guide

Dried: Beans, Peas, Legumes—Soak before cooking, very CHEAP!

Care and Storage

Refrigerate most, examine before putting away and use as soon as possible

Tubers and root vegetables—Store in a cool, dry, dark place

Canned Vegetables—On shelf at room temperature, use within one year

Frozen—Use immediately when thawed and as soon as possible to prevent freezer burn