VegetablesFoods I: Fundamentals

8 Classifications of Vegetables

• 1. Tubers– Potatoes

• 2. Roots– Beets, turnips, carrots, radishes

• 3. Bulbs– Onions, garlic, leeks, chives

• 4. Stems– Celery, mushroom, asparagus

• 5. Seeds– Beans, peas, corn

• 6. Flowers– Artichoke, cauliflower, broccoli

• 7. Leaves– Brussel sprouts, cabbage, lettuce, spinach

• 8. Fruits– Cucumber, eggplant, tomato, peppers, squash

Fun Fact

Which of the following contains the

most vitamin C?

A. An orange

B. A red pepper

C. A potato

Answer: B.

a red pepper contains more vitamin C than both an orange and potato combined…

Color Says It ALL!• Green

– Chlorophyll• Dark leafy greens (spinach) contain a lot of the b vitamin folate as well as iron• Cruciferous veggies (broccoli, cabbage) may protect against cancer• Cook in small amount of water for short time

• Yellow/Orange– Carotenoids

• Carrots, pumpkin, sweet potatoes are great source of beta carotene which is converted to vitamin A which helps eyes

• Cook covered in small amount of water

Color Says It ALL!• Red/Purple

– Anthocyanins• Tomatoes contain LYCOPENE which may reduce the chance of cancer

(especially prostate)• Red veggies (beets, radishes, cabbage) also contain a lot of vitamin C and

iron• Antioxidants produced by anthocyanins protect from cell damage.• Cook covered in small amount of water• Add acid (VINEGAR) to keep foods red color (beets, red cabbage especially!)

• White– Flavones

• Potatoes, mushrooms, onions, cauliflower, garlic• Offer vitamin B & C as well as iron and calcium• Lower blood pressure, cholesterol and reduce risk of heart disease• Overcooking can cause color change

Nutrients in Vegetables• Like fruits, vegetables are

made up of a mixture of water and carbohydrates.

• Vegetables with a:– High water content are crisp,

juicy and succulent.• Ex. Flowers, Stems, Fruits,

Leaves» Tomatoes, Celery,

Cucumbers, Broccoli, Lettuce

– High carbohydrate content are starchy.

• Ex. Roots, Tubers, Seeds, Bulbs

» Potatoes, Lima Beans, Corn, Squash

Nutrients in Vegetables• 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, peppers, tomatoes, cabbage

– Vitamin B• Lima beans and peas

• Minerals– Calcium– Iron

• Carbohydrates– Cellulose, starch and sugar

• Proteins– Incomplete protein - dried beans and peas

• ANTIOXIDANTS– Linked with lowering the risk of cancer & heart disease

Choosing Vegetables• Canned

• more water, cooked at processing time

• liquid can be drained before cooking to reduce sodium levels

• Frozen • label information is your

guide

• Dried • soak beans, peas, legumes

before cooking

• Fresh• more nutritious, • look for crisp, firm, bright

color, absence of bruises

Selecting Fresh Vegetables

Preparing Vegetables• Always wash in COLD water before consuming to remove pesticides

& dirt– Tough-skinned veggies that are dirty can be washed with a stiff brush.

• Leafy greens should be washed before storage. – To do this, pull the leaves away from the core and run under cold water.

• Cut vegetables to the same size so that they can cook equally throughout– Cut potatoes can be kept in ice water to prevent browning.

• Skins contain fiber and added nutrients but may be pared or peeled away to remove wax coating

WHOA! Note Overload

• Take a 5 minute break…

Journal• Review: Classification Mix-Up

• Match the following veggies to their classification1. Eggplant A. Bulb2. Garlic B. Seed3. Brussel sprouts C. Tuber4. Corn D. Leaves5. Squash E. Fruit

Reflection: “Eat Your Vegetables!”• For decades, vegetables have been portrayed as

the gross food that you have to get through in order to get dessert. Some are not even aware that vegetables can be prepared in a way that makes them appetizing. Truth is that they can be both tasty and extremely beneficial to our health. What is your take on vegetables? Do you enjoy them or have you had bad experiences with them in the past?

Fun Facts

True or False

If salad ingredients are not washed and dried

properly they may dilute the dressing.

TRUE! Because nobody likes a

watery salad…

Cooking Vegetables• Important Tips:

– Goal to retain color, flavor, nutrient, texture

– Cooked veggies should be flavorful, brightly colored and crisp-tender

• Overcooking can:– destroy vitamins– dull colors– mushy texture

» Cellulose structure softens, and they become less crisp

» Starch absorbs water, swells, and become more soluble

– unpleasant smell and/or taste

– Water-soluble vitamins (B&C) from vegetables seep out into the cooking liquid

– This liquid can be frozen and used for soups

Cooking Vegetables• DRY Cooking Methods

– Baked• wash thoroughly and place on oven rack• potatoes should be baked between 300-450F

» When wrapped in foil, STEAM causes them to cook

– Fry• pan or deep fried

– usually battered before frying (except potatoes)

– Microwave • retain color, flavor, texture, and most nutrients while using very

little water• require a “standing time” to allow them

to cool and finish cooking• tender parts of veggies should be

arranged toward the center of the microwave to prevent overcooking

Cooking Vegetables• MOIST Cooking Methods

– Boil• boil small amount of water, add

vegetables, return to boil, cover pan, reduce heat to a simmer

• Amount of water……– Loss of nutrients is reduced when

cooked in small amount of water– Pan is covered to prevents both

scorching and loss of water due to evaporation

– Steam• water in bottom of pan, basket to hold

food, cook over boiling water• Takes a little more time• Retains the MOST nutrients

Fun FactsTrue or False…

Potatoes that are stored in the refrigerator taste

different than ones stored at room temperature.

TRUE!!! Potatoes that are stored

in the refrigerator taste sweeter because their starches have turned

to sugar.

Storing Vegetables• Refrigerate most

• examine first before putting away

• make sure they are dry to prevent mold growth

• cut veggies should be kept in tightly-sealed plastic containers

• Roots & Tubers• store in cool, dry, dark place

• Canned• on shelf at room temperature,

use within a year

• Frozen• use immediately when

thawed

The End…