Vegetables

Vegetables

Any edible part of the plant (leaves, roots, tubers or stalks) except, in most cases, the fruit. Some plant foods that we consider vegetables are botanically, fruit– For example: avocado, squash, cucumber,

tomatoes and eggplant

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

Tubers- Potato Bulbs- Chives, Onions, Garlic, Leeks, Shallots

Roots- Beets, Turnips, Carrots, Radish

Stem- Asparagus, Celery, Mushrooms

Leaves- Brussel Sprouts, Cabbage, Broccoli, Spinach

Seeds- Beans, Corn, Peas

Flowers- Artichokes, Cauliflower, Broccoli

Fruit- Cucumber, Eggplant, Tomato, Peppers, Squash

Flavors

Strong– Cabbage– Brussel Sprouts– Turnips– Cauliflower– Onions

Mild– Most all vegetables

Nutrients

Water contents from fruits, stems, floers, and leaves– Examples: Tomato, celery, broccoli, lettuce

Starch from tubers, bulbs, roots, and seeds– Examples: potato, lima beans, and corn

Color

Yellow White Red Green

Forms

Fresh Canned Frozen Dried

Nutrient Contribution

Vitamins– Chlorophyll: green substance of plant cells that gives their

green color– Vitamin A:eyes

Leafy green and deep yellow vegetables contain carotene which converts to Vitamin A

– Vitamin C Most vegetables contain vitamin C-broccoli, green peppers,

tomatoes, cabbage.– Vitamin B

Lima Beans and peas

Nutrient Contribution

Minerals– Calcium– Iron

Carbohydrates– Cellulose, starch, and sugar

Proteins– Dried beans and peas

Principles of Cookery

Goal to retain color, flavor, nutrient, texture– Cellulose structure softens– Starch absorbs water

Water- soluble vitamins from vegetables seep out into cooking liquid such as vitamins B and C

Amount of water– Loss of nutrients is reduced when cooked in small amount of

water– Pan is covered to prevent loss of water and scorching

Principles of Cookery

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,

lose their texture and shape – Properly cooked vegetables retain their color, flavor,

texture, and nutrients

Selection and Buying

Canned– More water, cooked at

processing time, graded by government

Fresh– More nutritious, crisp, firm,

color

Frozen– Label information is your

guide

Dried– Beans, peas,

legumes:Soaked before cooking

Care and Storage

Refrigerate most– Examine first before

putting away

Tubers and root vegetables

– Store in a cool, dry, dark place

Canned vegetables – On shelf at room

temperature, use within a year

Frozen– Use immediately when

thawed

Way to Prepare Vegetables

Baking Steaming Simmering Microwave Frying

How to cook on Range in sauce Pan

Start vegetables cooking in salted, boiling water.

Return water to boil as quickly as possible. Cook in small amount of water just enough to

prevent scorching Cook vegetables to barely done. Serve immediately.

How Vitamin and Mineral Losses Occur:

Through the dissolving action of the water.

Chemical decomposition, which may influenced by the cooking medium

Mechanical losses of nutrients; result of paring, rapid boiling, and overcooking

Quick evaporation

Picking quality vegetables

firm texture free from decay crisp smooth dense free from bruises good color

FRUIT

There are 5 basic fruit

groups

Serving Sizes

What is a serving size??– 1 Medium Apple– ½ cup of cut up fruit– ¾ cup of 100% fruit juice

How many servings do we need??– 2 cups everyday

Botanical Names for Fruit

Pomes- Smooth skin and an enlarged fleshy area that surrounds the core.

– Ex. Apple, pear, kiwi

Drupes- Contain a single seed, or pit, surrounded by juicy flesh.

– Ex. Peach, cherry, plum, nectarines, apricot

Berries- Fragile cell structure; pulpy and juicy; tiny seeds embedded in flesh

– Ex. Blackberries, cranberries, strawberries, grapes

Botanical Names

Melons- Hard out surface that is smooth or netted; juicy flesh.

– Ex. Cantaloupe, watermelon, honeydew

Citrus Fruits- Grow in warm regions; firm rind and pulpy flesh.

– Ex. Oranges, grapefruit, lemons, kumquat, and limes

Tropical Fruits- Grow in very warm climates; differ in skin composition and seed characteristics.

– Ex. Bananas, pineapple, figs, mangos, papayas.

Forms of Fruit

Fresh fruit

Canned fruit

Frozen fruit

Dried fruit

Selecting Fruit

Buy Fruits that are…– Firm to the touch– The right color– Well shaped– Heavy for their size– Aromatic– In good condition

Selecting Fruits

Avoid fruits that are…– Too soft– Too hard– Green or under ripe– Damaged– Bruised– Decayed– Mildewed– Discolored

Storage of Fruits

Fresh- ripe fruits are perishable and should be stored in a special drawer to prevent rapid loss of moisture. They should be washed before storage, except for berries, which spoil after being washed. Ripen fruits(bananas & peaches) at room temperature before storing.

Frozen- store immediately in freezer. Do not thaw until ready to use. Do not refreeze after being thawed.

Canned- cool, dry place. After opening can, fruit becomes perishable and put in a container.

Dried- cool, dry place in original container. After opening, close container tightly.

Nutritional Contribution

Vitamin A-Melons and peaches

– Found in yellow to red fruits, contain carotene.

Prevents night blindness

Vitamin C- citrus fruits– Bones become fragile– Gums become soft and

bleed easily– Wounds and broken

bones do not heal properly

Minerals– Iron: for red blood

Found in oranges, strawberries, and dried fruits

– Calcium: for strong bones and teeth

Found in oranges, strawberries and dried fruit.

Nutrient Contribution

Sugar and Cellulose– Supply us with energy– Skin and pulp contain

cellulose Body does not digest and

serves as a natural laxative

Fruits contain very little– Protein– Fat

Preparation of Fruits

Most fruits are delicious when eaten raw and have more nutrient value.

Prepare in small amount of liquid to preserve vitamins and minerals.

Cutting fruit with low acid content, turn dark

Add acid fruit juice to avoid

Can be cooked by:– Simmering: applesauce– Stewing: peach or pear

Cooked in sugar

– Baking: apples– Microwaving