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• Potatoes

Roots• 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 husk

Tomatoes Uncovered

Leafy Greens Wrap in damp towel

Onions 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!!