Transcript Vegetable Notes and Review

Vegetable Notes and Review
Nutrition and Food Prep 1

Classifications

Tubers: Potatoes

Bulbs: Onions and Garlic

Roots: Beets, Turnips, Carrots, Radish, Sweet Potato

Stem: Asparagus, Celery, Mushrooms

Leaves: Lettuce, Spinach

Seeds: Lima Beans, Peas, Corn

Flowers: Artichoke, Cauliflower, Broccoli, Brussel Sprouts

Fruits: Tomatoes, Cucumbers, Eggplant
Flavors of the Vegetables
 Strong: Cabbage, Brussel Sprouts, Turnips,
Cauliflower, Onions
 Mild: Most other vegetables
Nutrients
 High Water Content: Fruits, stems, flowers, leaves
 Tomatoes, Celery, Broccoli, Lettuce
 Lower Cellulose Structure means they cook faster!
 Starches: tubers, bulbs, roots seeds
 Potato, Sweet Potato, Lima Beans, Corn
 Higher Cellulose Structure means they take longer to
cook!
Pigments
 Yellow/Orange= Carotene
 White= Flavone
 Red/Purple= Anthocyanin
 Green= Chlorophyll
 When we overcook vegetables, the pigment leaches
into the water! This means were are losing VITAL
NUTRIENTS!!!!
Forms of Vegetables
 Fresh
 Only available certain times of the year
 Only buy fresh vegetables that are IN SEASON!
 Vegetables out of season usually travel from far!
 Canned
 Vacuumed sealed to preserve the texture
 Frozen
 Flash boiled then frozen to keep the nutrients in
 Dried
 The moisture is taken out (such as vegetable chips!)
Nutrient Contribution

Vitamins:





Minerals:



Calcium= Strengthens bones and teeth
Iron= helps filter out your blood to create new blood
Carbohydrates:




Chlorophyll= Green substance of the plant
Vitamin A= Helps your eyes dialate
Vitamin C= Strengthens your immune system
Vitamin B= Helps your brain function properly!
Cellulose, starch and sugar= Gives you energy!
Fiber= MAKES YOU POOP!
Sugars are naturally found in vegetables
Proteins:

Incomplete Plant Based Protein= Legumes such as dried beans and peas!
Vegetable Cookery

Goal is to retain color, flavor, nutrient and texture!


Cellulose structure softens and they become less crisp
Starch absorbs the water, swells and become more soluble

Water-soluble vitamins from vegetables seep out into the water

Amount of Water



Loss of nutrients is reduced when cooked in small amount of water
Pan should be covered to prevent both scorching and loss of water due to
evaporation
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 an lose their texture and
shape and become mushy!
Properly cooked vegetables retain their color, flavor, texture and most
importantly the NUTRIENTS!
Vegetable Cookery (Continued)
 Method of Cookery
 Boil: boil is mall amount of water, add vegetables, return
to boil, cover pan and reduce heat to simmer
 Baked: Wash thoroughly and place on oven rack
 Panned: Stir-fry, braised (fat, low heat)
 Steamed: Water in bottom of pan, basket to hold food,
cook over boiling water
 Fried: Pan, deep fry, batter/crumbs
 Pressure cook: Quick, good flavor, color
 Broil: Extremely high heat (tomatoes, eggplant)
 Microwave: Retain color, flavor, texture and nutrients
Selection and Buying
 Canned: More water cooked at processing time, graded
by the government
 Fresh: More nutritious, crisp, firm, color and most
nutrients
 Frozen: Label information is your guide
 Dried: Beans, Peas, Legumes—Soak before cooking, very
CHEAP!
Care and Storage

Refrigerate most, examine before putting away and use as
soon as possible

Tubers and root vegetables—Store in a cool, dry, dark place

Canned Vegetables—On shelf at room temperature, use
within one year

Frozen—Use immediately when thawed and as soon as
possible to prevent freezer burn