Vegetables

Objective 2.05GTGF Chapter 15

Nutritional Value of Vegetables

• Teens should eat 2 ½ to 4 cups daily• Low in fat and calories, rich in fiber• Good sources of vitamins A, C, E and folate• A diet rich in vegetables can reduce the risk of

stroke, heart disease, and diabetes

Vegetable Subgroups

• Dark green leafy vegetables• Orange vegetables• Starchy vegetables• Other vegetables

Dark Green Leafy Vegetables

• Broccoli• Dark green leafy lettuce• Spinach• Collards• Kale

Orange Vegetables

• Carrots• Sweet potatoes• Squash

Starchy Vegetables

• Corn• Green lima beans• Green peas• White potatoes

“Other” Vegetables

• Beets• Cabbage• Celery• Cucumber• Green beans

Selecting Fresh Vegetables

• Look for good color, firmness• Avoid wilted vegetables• Choose medium sized vegetables; small

vegetables can be immature, large vegetables can be over matured

Storing Fresh Vegetables

• Use as soon as possible• Most vegetables should be refrigerated• Leafy greens should be wrapped in a damp

towel and then stored in a plastic bag• Potatoes, eggplant, sweet potatoes should be

stored in a cool, dry, dark place• Core lettuce before storing

Preparing Raw Vegetables

• Wash all vegetables in cool water before eating to remove dirt, bacteria, and pesticide residues

• Don’t let vegetables soak; water soluble vitamins will be lost

• Trim off any bruised areas• Raw vegetables should be served cold

Food Science Principles of Cooking Vegetables

• Cellulose (fiber) softens to make chewing easier

• Starch absorbs water, swells, and becomes easier to digest

• Nutrients may be lost

Cooking

Amount of Cooking Liquid• Water-soluble vitamins, C

and B vitamins, minerals will dissolve in liquid

• Cook vegetables with no added water or in small amount of water

Cooking Time• Cooking too long will cause

heat sensitive vitamins, thiamin, to be lost

• Texture, flavor, and color will change when cooked for too long

• Cook for a short time

Effect of Cooking on Vegetable Color

• Green vegetables (broccoli, spinach) contain the green pigment chlorophyll. When overcooked veggies will lose the bright green color and become grayish-green

• White vegetables, cauliflower have flavones. Vegetables will turn yellow or dark if overcooked

• Orange veggies contain carotene, a source of vitamin A. Heat doesn’t destroy carotene, but will cause the cell structure to breakdown allowing the carotene to release into the cooking liquid

• Red veggies contain anthocyanin. Add a little vinegar or lemon juice to avoid veggies from turning purple

Cooking Methods

Cooking in Water• Use a tight-fitting lid• Add a little salt• Bring water to a boil and

then add veggies, then reduce the heat and simmer

• You can save the cooking liquid and add it to soups and sauce later for added nutrients

Steaming • Saves nutrients• Veggies cook above boiling

water