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Vegetables

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Names for Vegetables - Parts of plant from which they come. Tubers potato, yam, sweet potato, Jerusalem artichoke Bulbs - chives, onions, garlic, leeks, shallots Roots - beets, turnips, carrot, radish

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Stem - asparagus, celery, mushroom, rhubarb Leaves - brussel sprouts, cabbage, chard, greens, lettuce, spinach, Watercress Seeds - beans, peas, corn, bean sprouts, string beans

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Flowers - artichoke, cauliflower, broccoli, rapini (italian broccoli) Fruit - cucumber, eggplant, tomato, peppers, squash

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Flavors Strong - cabbage, brussel sprouts, turnips, cauliflower, onions Mild - most all vegetables

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Nutrients Water content - fruits, stems, flowers, leaves Starch - tubers, bulbs, roots, seeds

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Nutrients Contribution 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

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Minerals Calcium: soybeans, okra, collard greens, spinach, kelp, broccoli, celery Iron: soybeans, cooked spinach, cooked swiss chard, peas, chickpeas, turnip greens, collard greens, potatoes, asparagus

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Carbohydrates Cellulose, starch and sugar Corn, potatoes, carrots, onions, beans, peas, sweet potato

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Proteins Incomplete protein - dried beans, asparagus, cauliflower, broccoli, brussel sprouts, artichokes, watercress, sweet corn

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Quality Vegetables Firm texture, free from decay, crisp, smooth, dense, free from bruises, good color WASHING veggies helps remove pesticides that might remain on the skins

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Avoid nutrient loss Cook in larger, rather than small pieces when possible Use a small amount of water Cook only until fork tender

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Retaining nutrients when cooking vegetables Save liquids and use in soups or gravies Stir frying-fast and leaves vegetables crisp Ways to cook and retain nutrients: microwave, simmering, steaming, baking

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Ways to cook Microwave: put vegetable into microwave safe dish with little or no water. Cook only until tender, overcooking can make them rubbery. Bake: cook in a casserole Steam: Bring an about an inch of water to boil in a saucepan or steamer. Place veggies in a steamer basket or colander and cover. Stir-fry: putting frozen or fresh veggies in a wok or pan with small amount of oil over high heat stirring rapidly Saut: cooking veggies in a frying pan with little butter or oil over high heat until veggies are shiny, then cover and cook until vegetables are crisp-tender.

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Fried - pan, deep fry, batter/crumbs Pressure cook - quick, good flavor, color Broil - tomato, eggplant

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Cooking that destroys vitamins in vegetables Heat Air Water Avoid cooking vegetables in large amounts of water Avoid cooking vegetables for an extended period of time

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Color Yellow- carotene White-flavones(White to yellow/dark gray, overcooking cause the color change) Red-anthocyanin(Red to purple/blue, add acid to keep food red, Green-chlorophyll

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Forms Fresh - available certain times of the year Canned Frozen Dried

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Serving Size How many servings of vegetables should the average person have every day? 1 - 4 cups Serving Sizes 1 cup leafy cup cooked or chopped fresh cup juice

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Selecting and Preparing Vegetables How do you select a quality vegetable? Appearance, feel, smell, weight What are the characteristics you want to consider? Color Firm Texture Smooth skin Dense (heavy for size) Free from bruises No decay Smells good

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Care and Storage Refrigerate most. Examine first before putting away. Tubers and root vegetables - store in cool, dry, dark place Canned vegetables - on shelf at room temperature, use within a year Frozen - use immediately when thawed