Vegetable Notes

I. Vegetables

A. The edible part of a plant such as the tuber, root, seed, stem, leaf, or fruit

B. Contain more starch and less sugar than fruits1. Tend to be savory and not sweet

2. Most often eaten cooked rather than raw

II. Classification

Classified according to the part of the plant from which they come.

A. Seeds

• Generally higher in protein and carbohydrates (starch and fiber)

• In some cases only the seed is eaten (corn) in others the pod containing the seeds is eaten as well (peapods)

• Examples: peas, corn, beans

B. Leaves• Among the most nutritious

– Low in calories and fat– High in protein per calorie– High in dietary fiber, iron, and calcium– Very high in vitamin C, vitamin A, lutein and

folic acid

• Examples: Lettuce, spinach, kale

C. Roots

• They anchor the plant, absorb water and nutrients, and store energy.

• Some can be eaten raw like carrots

• Examples: beets, carrots, radishes, rutabaga, parsnips

D. Tubers

• Fleshy, swollen part of the underground stem

• Very high in starch

• Examples: potatoes, yams, and jicama.

E. Flowers

• Includes the flower of the plant along with the stem

• Examples – artichoke, broccoli and cauliflower

F. Bulbs

• Fleshy structures surrounded by layers of fleshy leaves

• Can be eaten raw or cooked

• Examples - garlic, onions, shallots

H. Fruits

• Develop from the ovary of flowering plants

• Contain one or more seeds– Botanist classify these are fruits– Chefs prepare them as vegetables

• Examples - tomatoes, cucumbers, eggplants, squash, pumpkins, chilies (peppers)

G. Stems

• Edible stems are tender and need very little cooking

• Can be eaten raw

• Examples - asparagus, celery

How Much?Servings

• How many servings of vegetables should the average person have every day?

•1 - 4 cups

• Vegetable Serving Sizes– 1 cup leafy

– ½ cup cooked or chopped fresh – ¾ cup juice

IV. Nutritional Contributions

A. Leafy green, dark yellow – Vitamin A

B. Broccoli, green peppers, raw cabbage – Vitamin C

C. All vegetables contain fair amounts of B Vitamins

D. Leafy Green Vegetables – Calcium and iron

V. Forms of Vegetables• Fresh• Canned

– Packed in water or sauces– Salt is added as a preservative

• Frozen – Closest to fresh in flavor, nutrients, and color– Take less time to cook then fresh

• Dried– Dehydrated and reconstituted

VI. Shopping for Vegetables

A. Good color, firmness, absence of bruises and decay

B. Buy only what you can use quickly

C. Buy in season for best value

D. Avoid wilted produce

E. Medium in size

VII. Storing

A. Store in container or plastic bags1. Corn – in husks

2. Tomatoes – uncovered at room temperature

3. Lettuce – core and place in refrigerator crisper

4. Onions – room temperature

5. Potatoes, Squash – in a cool, dark place

VIII. Food Science in Cooking Vegetables

A. Fiber is broken down1. Easier to chew

2. Flavor becomes

milder

3. Starch is cooked –

easier to digest

4. Color remains

attractive

IX. How Cooking Affects Nutrients Found in VegetablesA. Some nutrients dissolve in water or are

destroyed by heat Vitamin C – both water soluble and heat sensitive Vitamin B – lost in water

B. Cook for the shortest amount of time in the least amount of water possible

IX. Means of Cooking

A. Steaming – steam basket over simmering water

B. BakingC. Stir Frying – preserves

color and flavorD. Frying - deep fried or pan

friedE. Broiling – tomatoesF. Grilling

G. Microwaving

1. Retains shape, color, and nutrients

2. Short cooking time

3. Stir halfway through cooking

4. Allow for standing time

5. Pierce vegetables with skin

so they don’t explode

Fruit

Roots

Stems

Tubers

LeavesSeeds

Bulbs

Flowers