VegetablesVegetables

Creative Creative FoodsFoods

Vegetable ClassificationsVegetable Classifications

RootsRoots TubersTubers LeavesLeaves FruitsFruits

BulbsBulbs StemsStems FlowersFlowers SeedsSeeds

RootsRoots

Roots grow deep into the Roots grow deep into the soil.soil.

Roots store and provide Roots store and provide food to their plants, food to their plants, making them rich in making them rich in nutrients.nutrients.

Quality roots are firm, Quality roots are firm, unwrinkled, unblemished, unwrinkled, unblemished, and have good color.and have good color.

RootsRoots BeetsBeets

CarrotsCarrots

ParsnipsParsnips

RadishesRadishes

RutabagasRutabagas

Sweet potatoesSweet potatoes

TurnipsTurnips

BulbsBulbs

Bulbs:Bulbs: vegetables which bulb flesh is edible. vegetables which bulb flesh is edible. Bulbs are often used for seasoning and flavoring.Bulbs are often used for seasoning and flavoring.

Most of these vegetables have a strong taste and odor.Most of these vegetables have a strong taste and odor.

GarlicGarlic: strong-smelling multi-cloved bulb.: strong-smelling multi-cloved bulb.

OnionOnion: strong tasting vegetable, a variety of garlic. : strong tasting vegetable, a variety of garlic.

LeekLeek: plant with a small edible bulb.: plant with a small edible bulb.

Quality bulbs are firm, fresh-looking, and have a good color.Quality bulbs are firm, fresh-looking, and have a good color.

BulbsBulbs Garlic Garlic OnionOnion LeekLeek

TubersTubers

Tubers are large, round, Tubers are large, round, underground stems that grow underground stems that grow just below the surface of the just below the surface of the soil.soil.

They store and provide food to They store and provide food to their plants, making them rich their plants, making them rich in nutrients.in nutrients.

Quality tubers are firm, Quality tubers are firm, unwrinkled, unblemished, and unwrinkled, unblemished, and have good color.have good color.

TubersTubers PotatoesPotatoes Jerusalem artichokesJerusalem artichokes

StemsStems

Vegetables in this category Vegetables in this category produce edible stems, stalks, produce edible stems, stalks, and shoots.and shoots.

They are picked when young They are picked when young and tender.and tender.

Quality stems, stalks, and Quality stems, stalks, and shoots are firm, unblemished, shoots are firm, unblemished, and have no browning.and have no browning.

Vegetables - stalk: vegetable with an edible stem.Celery: vegetable with edible petioles.Asparagus: vegetable with edible shoots.Swiss chard: white beet.Rhubarb: stem-vegetable with edible petioles.

StemsStems

AsparagusAsparagusCeleryCelery

LeavesLeaves

Vegetables in this category can be served raw or Vegetables in this category can be served raw or cooked.cooked.

They shrink when cooked because of their high They shrink when cooked because of their high water content.water content.

Flavors of leafy greens range from mild to spicy.Flavors of leafy greens range from mild to spicy.

Quality greens have crisp, bright leaves without Quality greens have crisp, bright leaves without and brown spots.and brown spots.

LeavesLeaves

Brussels sproutsBrussels sprouts CabbageCabbage LettuceLettuce SpinachSpinach

FlowersFlowers

These vegetables grow These vegetables grow quickly in cool weather.quickly in cool weather.

They are served raw as They are served raw as well as cooked.well as cooked.

Quality cauliflower and Quality cauliflower and broccoli are firm, heavy for broccoli are firm, heavy for their size, and have a good their size, and have a good color.color.

FlowersFlowers

ArtichokesArtichokes BroccoliBroccoli CauliflowerCauliflower

Fruit - VegetablesFruit - Vegetables

Vegetables that are often called Vegetables that are often called fruit-vegetables come from flowering fruit-vegetables come from flowering plants and contain at least one seed.plants and contain at least one seed.

Therefore, they are technically the Therefore, they are technically the fruit of the plant. fruit of the plant.

For the purpose of commercial For the purpose of commercial kitchens, however, they are kitchens, however, they are categorized as vegetables since they categorized as vegetables since they are savory rather than sweet.are savory rather than sweet.

Quality fruit-vegetables have Quality fruit-vegetables have smooth, unblemished skin.smooth, unblemished skin.

Fruit - VegetablesFruit - Vegetables

TomatoesTomatoes

CucumbersCucumbers

EggplantEggplant

OkraOkra

PeppersPeppers

PumpkinsPumpkins

SquashSquash

SeedsSeeds

This category consists of This category consists of vegetables with edible seeds.vegetables with edible seeds.

Some of the pods are also Some of the pods are also edible, but the seeds are more edible, but the seeds are more nutritious.nutritious.

Quality seeds and pods are Quality seeds and pods are firm, well-shaped, and without firm, well-shaped, and without blemishes.blemishes.

SeedsSeeds PeasPeas CornCorn BeansBeans

Nutritional contribution of Nutritional contribution of VegetablesVegetables

Vegetables are Vegetables are excellent sources excellent sources of many vitamins of many vitamins and minerals.and minerals.

At least 5 servings At least 5 servings should be included should be included in your diet dailyin your diet daily

CarbohydratesCarbohydrates

Main source of Main source of energy for the energy for the bodybody

Seeds, roots, tubersSeeds, roots, tubers

FiberFiber

Form of complex carbohydrate that the human body can not digest.Form of complex carbohydrate that the human body can not digest.

Provides bulk in the diet.Provides bulk in the diet.

Linked to the prevention of heart disease by lowering cholesterol levelsLinked to the prevention of heart disease by lowering cholesterol levels

Bulk may dilute carcinogensBulk may dilute carcinogens Men – 38 gramsMen – 38 grams Women 25 gramsWomen 25 grams

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Vitamins A, D, E, KVitamins A, D, E, K

Fat soluble vitaminsFat soluble vitamins

Stored in the liverStored in the liver

If taken in large quantities for a long If taken in large quantities for a long period of time, can accumulate and period of time, can accumulate and cause diseasecause disease

Vitamin AVitamin A

Protects eyes and Protects eyes and enables night enables night visionvision

Keeps skin and hair Keeps skin and hair healthyhealthy

Strengthens Strengthens immune systemimmune system

DeficiencyDeficiency

Night blindnessNight blindness

Vitamin EVitamin E

AntioxidantAntioxidant

Helps create Helps create muscles and red muscles and red blood cellsblood cells

DeficiencyDeficiency

Rare except in the case of premature Rare except in the case of premature infantsinfants

Large doses from supplements may Large doses from supplements may cause hemorrhagecause hemorrhage

Water soluble vitaminsWater soluble vitamins

Dissolve in water and must be Dissolve in water and must be consumed every day.consumed every day.

Body flushes excess in waste fluidsBody flushes excess in waste fluids

B Vitamins/ folateB Vitamins/ folate

Assists in building Assists in building red blood cellsred blood cells

Helps prevent Helps prevent damage to the damage to the brain and the brain and the spinal cordspinal cord

Vitamin B deficienciesVitamin B deficiencies

ThiaminThiamin

RiboflavinRiboflavin

NiacinNiacin

Beriberi – Beriberi – numbness in the numbness in the legs and ankleslegs and ankles

Swollen, cracked Swollen, cracked lips and skin lips and skin lesionslesions

PellagraPellagra

Folate deficienciesFolate deficiencies

May develop in late stages of May develop in late stages of pregnancy – causing brain and spinal pregnancy – causing brain and spinal cord injuries in the unborn childcord injuries in the unborn child

Inflammation of the tongue and Inflammation of the tongue and digestive disorders or anemiadigestive disorders or anemia

Vitamin CVitamin C

Strengthens Strengthens immune systemimmune system

Helps heal woundsHelps heal wounds Collagen formationCollagen formation Keeps gums Keeps gums

healthyhealthy

DeficiencyDeficiency

ScurvyScurvy

Mineral ContributionsMineral Contributions

Calcium – Calcium –

Builds and Builds and strengthens bones strengthens bones and teethand teeth

Helps blood to clot Helps blood to clot and heart function and heart function properlyproperly

OsteoporosisOsteoporosis

IronIron

Combines with protein to form Combines with protein to form hemoglobinhemoglobin

Stored in the body and used over and Stored in the body and used over and overover

Deficiency - anemiaDeficiency - anemia

CruciferousCruciferous

Cabbage family vegetables contain Cabbage family vegetables contain compounds that may help to block compounds that may help to block the development of cancerthe development of cancer

Most vegetables are served cooked Most vegetables are served cooked

Softens vegetables Softens vegetables Intensifies flavor Intensifies flavor Properly done maintains nutrients Properly done maintains nutrients

Dry Heat Methods of CookingDry Heat Methods of Cooking

Grilling and broiling Grilling and broiling – Cooks quickly under very high heatCooks quickly under very high heat– The heat caramelizes the vegetables, The heat caramelizes the vegetables,

giving a pleasing flavor giving a pleasing flavor – ExamplesExamples

Potatoes, tomatoes, squash and eggplant Potatoes, tomatoes, squash and eggplant

BakingBaking

Vegetables are cooked at a lower Vegetables are cooked at a lower temperature for a long period of time temperature for a long period of time

Examples: root vegetables Examples: root vegetables

Dry Heat Methods with FatDry Heat Methods with FatSauteing Sauteing

Vegetables cook in a small amount of Vegetables cook in a small amount of butter or oil butter or oil

Heat is very high so the vegetables Heat is very high so the vegetables cook quickly cook quickly

Color stays brightColor stays bright Examples Examples

– Mushrooms, squash Mushrooms, squash

Deep- fryingDeep- frying

Vegetables are coated in batter and Vegetables are coated in batter and then submerged in hot oil then submerged in hot oil

Examples Examples – Potatoes, cauliflower Potatoes, cauliflower

Cooking with moist heat Cooking with moist heat

To retain nutrients, cook for the To retain nutrients, cook for the minimum amount of time needed in minimum amount of time needed in a small amount of liquid a small amount of liquid

If possible, reuse the liquid in soups If possible, reuse the liquid in soups and stocks and stocks

BlanchingBlanching

Used to remove the skins from Used to remove the skins from vegetables vegetables

Involves plunging vegetables into Involves plunging vegetables into boiling water briefly, then boiling water briefly, then immediately into cold water to stop immediately into cold water to stop the cooking process the cooking process

Used to increase color and flavor Used to increase color and flavor before freezing before freezing

Steaming and simmering Steaming and simmering

Placing vegetables above boiling Placing vegetables above boiling water or in a small amount of water water or in a small amount of water

End result is soft, colorful, flavorful End result is soft, colorful, flavorful vegetables vegetables

ExampleExample– Broccoli, green beans Broccoli, green beans

Poaching and braising Poaching and braising

Cook in just enough simmering liquid Cook in just enough simmering liquid to cover the food for a long period do to cover the food for a long period do time time

The liquid is saved and served with The liquid is saved and served with the vegetables the vegetables

Example Example – Cabbage, leeks, onionCabbage, leeks, onion

Parboiling Parboiling

Used to partially cook vegetables Used to partially cook vegetables before another method of cooking before another method of cooking

Helps to remove strong flavors Helps to remove strong flavors ExampleExample

– Root vegetables, cabbagesRoot vegetables, cabbages

Cooking Vegetables by ClassCooking Vegetables by Class

Cook in small Cook in small amounts of wateramounts of water

Use a short Use a short cooking time and cooking time and keep the pan lid off keep the pan lid off for the first few for the first few minutes of cookingminutes of cooking

Then cover for the Then cover for the remainder of remainder of cooking timecooking time

Green Pigment

Chlorophyll

Yellow PigmentYellow Pigment

CaroteneCarotene

Cook in a small Cook in a small amount of water amount of water with the pan with the pan coveredcovered

White PigmentWhite Pigment

FlavonesFlavones

Avoid overcooking Avoid overcooking to prevent to prevent undesirable color undesirable color changes changes

Red pigmentRed pigment Anthocyanin Anthocyanin

Cook in small Cook in small amount of liquid amount of liquid with the pan lid on, with the pan lid on, just until tender.just until tender.

Mildly flavored Mildly flavored vegetablesvegetables

Peas, green beans, Peas, green beans, corn, beets, corn, beets, parsnipsparsnips

Cook in small Cook in small amount of water amount of water with the pan with the pan coveredcovered

Strongly flavored Strongly flavored vegetablesvegetables

Cabbage, brussels Cabbage, brussels sprouts, broccoli, sprouts, broccoli, yellow turnipsyellow turnips

Cover with water Cover with water and cook and cook uncovered for a uncovered for a short timeshort time

Very strongly Very strongly flavored flavored vegetablesvegetables

Leeks onions Leeks onions

Cover with water Cover with water and cook in an and cook in an uncovered pan for uncovered pan for a longer timea longer time

Until translucent Until translucent

ResourcesResources http://images.google.com/imgres?imgurl=http://www.cookwithaloha.com/http://images.google.com/imgres?imgurl=http://www.cookwithaloha.com/

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http://images.google.com/imgres?imgurl=http://www.all-creatures.org/http://images.google.com/imgres?imgurl=http://www.all-creatures.org/recipes/images/i-onions-yellow_small.jpg&imgrefurl=http://www.all-recipes/images/i-onions-yellow_small.jpg&imgrefurl=http://www.all-creatures.org/recipes/i-creatures.org/recipes/i-vegetables.html&h=206&w=200&sz=5&tbnid=Fuz_wgwfL4zJvM:&tbnh=100vegetables.html&h=206&w=200&sz=5&tbnid=Fuz_wgwfL4zJvM:&tbnh=100&tbnw=97&hl=en&start=10&prev=/images%3Fq%3Donions%26svnum&tbnw=97&hl=en&start=10&prev=/images%3Fq%3Donions%26svnum%3D10%26hl%3Den%26lr%3D%26sa%3DG%3D10%26hl%3Den%26lr%3D%26sa%3DG

http://www.worldcommunitycookbook.org/season/guide/general.html

http://www.shakeoffthesugar.net/article1056.htmlhttp://www.shakeoffthesugar.net/article1056.html

http://www.wegmans.com/kitchen/ingredients/produce/