VEGETABLESVEGETABLES

Chapter 19

3 ways to classify vegetables...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 Botanical Names for Vegetables - Parts of plant from which they come.plant from which they come.

• Tubers – – potatoes

Botanical Names for Vegetables - Parts of Botanical Names for Vegetables - Parts of plant from which they come.plant from which they come.

• Bulbs – – chives,

onions, garlic

• Roots – – beets, turnips, carrot,

radish

• Stem – – asparagus, celery,

mushroom

• Leaves – – brussel sprouts, cabbage, greens,

lettuce, spinach.

• Seeds – – beans, peas, corn

• Flowers – – artichoke, cauliflower, broccoli

• Fruit – – cucumber, eggplant, tomato, peppers,

squash

What’s their flavor?What’s their flavor?

• Very Strong-flavored– Onions

– Leeks

– Garlic

Strong-flavoredStrong-flavored

– Brussels Sprouts

BroccoliBroccoli

TurnipsTurnips

CauliflowerCauliflower

CabbageCabbage

Mild-flavoredMild-flavored

– Spinach

CeleryCelery

BeetsBeets

PeasPeas

CornCorn

SquashSquash

Green beansGreen beans

PotatoesPotatoes

CarrotsCarrots

Types of vegetables...Types of vegetables...

• Starchy– Includes:

• Potatoes

• Sweet potatoes

• Corn

• Legumes (dry beans)

Veggies with a high water contentVeggies with a high water content

• Includes:• Tomatoes

• Lettuce

• Celery

VEGGIES CAN ALSO BE VEGGIES CAN ALSO BE CATEGORIZED BY NUTRIENTSCATEGORIZED BY NUTRIENTS

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.

Nutrients in vegetables...Nutrients in vegetables...

• 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

Vitamin CVitamin C

• Function:• Helps body form & maintain collagen

• Helps body repair itself & fight infections

– Vegetable sources:• Leafy greens

• Broccoli, green peppers, tomatoes, & cabbage

Nutrients in vegetables...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

MineralsMinerals

– 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)

Color determines a plant’s Color determines a plant’s antioxidantsantioxidants• Green

– Chloryphyll

• Purple– Anthocyanins

• Red– Red lycopene

• Yellow/Orange– Carotenoids

– beta-carotene

– Yellow lutein

• White– Diallyl sulfide

– Allyl methyl trisulfide

AntioxidantsAntioxidants

• 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.

Antioxidant ExampleAntioxidant 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.

PhytoNutrients in vegetables...PhytoNutrients in vegetables...

• Chlorophyll (green)– Substance found in plants that makes them green

– Reduces DNA damage

– Food Sources – Dark green leafy veggies

PhytoNutrients in vegetables...PhytoNutrients in vegetables...

• Anthocyanins (purple)– Bolsters cellular

antioxidant defenses; 

– May contribute to maintenance of brain function

– Food sources: eggplant

PhytoNutrients in vegetables...PhytoNutrients in vegetables...

Red Lycopene (red)

* May contribute to maintenance of prostate health

* Tomatoes and processed tomato products

PhytoNutrients in vegetables...PhytoNutrients in vegetables...

Beta-Carotene (orange)• neutralizes free radicals

which may damage cells;

• bolsters cellular antioxidant defenses

• Food Sources: Carrots and various fruits

Forms of Vegetables: Selection & Storage...Forms of Vegetables: Selection & Storage...

• Fresh– Desirable qualities

• Crisp

• Bright Color

• Firm

• Absence of decay

– Storage• Store in fridge

• Eat in 2-3 days

CannedCanned

• Advantages• Precooked• Convenient

– Disadvantages• Higher in sodium• Possibly mushy texture

– Storage• Store at room temperature• Use by expiration date, if given

FrozenFrozen

– 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

DriedDried

– 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

Prepare vegetables with care...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

• 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

Changes in veggies during cooking...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

Methods of vegetable cookery...Methods of vegetable cookery...

• Boiling– In a small amount of

water in a covered pan

BakingBaking

• Bake veggies in their own skins after washing them thoroughly

French fryingFrench frying

– Fry veggies after dipping in batter or crumbs

– Fry them in hot oil deep enough to cover the veggies

Stir fryingStir frying

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

Broiling or GrillingBroiling or Grilling

– Brush veggies with fat or oil

–Broil over or under direct heat

SteamingSteaming

– Steam mild-flavored veggies in a steamer over rapidly boiling water

– Microwave can also be used to steam veggies

Veggies cooked in the microwave...Veggies cooked in the microwave...

• Benefits:– Little or no nutrient loss

– Good flavor and texture

• Note:– Remember to pierce vegetables cooked in their skins

– Ex. piercing a potato with a fork

Qualities of cooked vegetables...Qualities of cooked vegetables...

• Properly cooked veggies– Colorful– Flavorful– Tender-crisp texture

• Overcooked or improperly cooked veggies– May suffer undesirable changes in color,

texture, & flavor– They may lose many of their nutrients

Principles of vegetable cookery...Principles of vegetable cookery...

• Goal is to protect the vegetable’s:– Color

– Texture

– Flavor

– Nutrition

• Length of cooking time– Cook veggies ONLY until fork tender

– OVER COOKING

• Dulls the color

• Gives an unpleasant flavor

• Causes the veggies to become mushy

Pop Quiz:Pop Quiz:

• Question:– What is the main nutrient missing in vegetables?

• Answer:– FAT

• Which is easier for the body to digest?– a. Raw vegetables– b. Cooked vegetables

• Answer:– b. Cooked vegetables