vegetables
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Vegetables. What You Will Learn In This Unit: 1. How to properly select and store veggies 2. How to prepare veggies 3. How to preserve their colors, textures, flavors & nutrients 4. Different methods for cooking vegetables 5. How to classify vegetables. Vegetable ABC’s!!. - PowerPoint PPT PresentationTRANSCRIPT
VegetablesWhat You Will Learn
In This Unit:1. How to properly select and store veggies2. How to prepare veggies3. How to preserve their colors, textures, flavors & nutrients4. Different methods for cooking vegetables5. How to classify vegetables
Vegetable ABC’s!!• With your group…name a
vegetable that starts with each letter of the alphabet as quickly as possible!!
• Let’s see who can come up with the most in the fastest time!!
What Are Vegetables?!• You Tell Me….
• Plant parts that are edible by humans
• Can be served raw or cooked
How Can You Purchase Veggies?
• Fresh• Frozen • Canned • Dried
• Many veggies can be purchased year round
• Specialty stores carry more “exotic” types of veggies (beyond the basics)
Vegetable Classifications-Using the vegetable cards given
to you…group them into categories by how you think vegetables are classified
Classification is another way of saying how a type of something is:
-arranged, grouped, organized, or sortedLet’s see how you did…
Vegetable Classifications• Veggies are often grouped
according to the part of the plant they come from
• Two other ways to classify:– Flavor– Color
Now…• Think of a plant.• Using the classifications given…–Group the vegetables under the classification (or category) you think they best fit under.
GOOD LUCK!!
Classifications:
Bulbs•Garlic•Onions
Flowers•Artichokes•Broccoli•Cauliflower
Classifications:Fruits
• Tomatoes
• Cucumbers
• Eggplant• Okra• Peppers• Pumpkin
s• Squash
Leaves• Brussels
Sprouts• Cabbage• Lettuce• Spinach
Classifications:Stems
• Asparagus• Celery
Seeds• Peas• Corn• Beans
Classifications:Tubers
• PotatoesRoots
• Beets• Carrots• Parsnips• Radishes• Rutabagas• Turnips
Guidelines to Selecting Fresh Vegetables:
• Good color• Firmness• No bruising or decay• Avoid wilted and misshaped
veggies
• Very small veggies can be immature & lack flavor
• Very large veggies can be over-mature & tough
Be A Smart Consumer:• Buy only what you will use
within a short time–Fresh veggies lose quality quickly!
• Vegetables that are in season are usually high in quality & low in price
Nutrients in Vegetables• Veggies contain: – Vitamins, Minerals, & Carbohydrates– TONS AND TONS of vitamins and
minerals!• Iron and vitamin C- dark leafy
greens– Spinach and kale have tons of iron!
• Vitamin A- especially yellow and green veggies– Squash, Carrots, sweet potatoes
• Vitamin B– Peas, beans
Nutrients Continued• Some vegetables contain a lot of starch, and not
as many other nutrients.– These have the highest calorie levels– Potato, sweet potatoes, squash, corn
• Almost all vegetables have a wide variety of vitamins and minerals. You should eat the rainbow! But that do these nutrients DO for you?– Iron= Helps your body carry oxygen to
supply your organs with energy– Vitamin A= Helps maintain healthy eyes– Vitamin C= Helps body repair itself and fight
infection– Vitamin E= Helps protect white and red blood
cellsTo name a few! Remember, eat the rainbow every day to get a wide variety of nutrients your body NEEDS!
Storing Fresh Vegetables• Can keep most in fridge for a few days• Place most in plastic bags or containers
Veggie Storage Tip:Sweet Corn In its huskTomatoes UncoveredLeafy Greens Wrap in damp towelOnions Open containers;
room temp.Potatoes, Eggplant Dark, cool, dry place
Canned Vegetables• They come: whole, sliced, or in
pieces• Cost less than frozen or fresh• Store in a cool, dry place before
opening• Store (covered) in the refrigerator
after opening if not all is usedConsumer Tips:-Choose generic/house brands to save money-Choose a container size to meet your needs (don’t buy more than you need)
Frozen Vegetables • Keep appearance & flavor of
fresh veggies better than canned or dried
• Freezing may alter texture • Cost less than fresh (usually)– Buy frozen veggies when they’re not
in season = cheaper!• Bags should be clean & solidly
frozen– Heavy ice layer on package = was
thawed & refroze• Store in coldest part of freezer
Dried Vegetables• Legumes –Peas, Beans, Lentils (seeds)
• Choose legumes that are uniform in size, free of visible defects, & brightly colored
• Store in covered containers in a cool, dry place
Raw Veggies• Have the most nutrients!
• Attractive to serve – very colorful & crunchy• Adds texture to meals & snacks
• Most edible part grows in or near the soil• WASH VEGGIES BEFORE EATING!!
– Cool running water; Do not soak (nutrients lost)
• Taste best when served cold
• Store washed & drained in covered container in refrigerator
What Happens When You Cook Vegetables?
• Fiber in veggies softens to make chewing easier
• Starch absorbs water, swells, & is easier to digest
• Some nutrients are lost & some colors change
• Most healthful way to cook veggies- Steaming! This retains the most nutrients!
• Least nutritionally beneficial way to cook veggies- Deep frying! This adds a ton of fat and calories.
What Should A Proper Cooked Veggie Be Like?!
• Colorful• Flavorful• Crisp-tender texture
(“fork tender” texture) (think of “al dente” for a veggie)
An overcooked veggie will be overly
soft in texture!
How Much Liquid Should I Use When Cooking?
•Minimal amounts – The less water you use, the more
nutrients you’ll keep in the vegetables
– If you use lots of water, the nutrients will dissolve in the liquid
Different Methods of Cooking Vegetables
• Cooking in water• Steaming• Pressure cooking – A pressure cooker produces high
temps so foods cook quickly• Baking• Frying• Broiling• Microwaving
How Can You Make a Difference??• Start a vegetable garden in your
backyard or even on an apartment/condo balcony – Fresh, cheaper, convenient, great for the
planet!
• Buy local veggies from farmer’s markets – Support local farmers, fresh, cheaper
• Try buying organic when possible– No pesticides used – healthy for you & the
planet!Even try composting – old scraps of veggies
gives great nutrients to the soil – and that soil is then great for your veggie garden each
year!!