Transcript Vegetables PowerPointx

What you should know about
these unique and nutritious
foods!
 Excellent
source of many vitamins,
minerals, and fiber
• Leafy green and yellow vegetables – carotene
• Tomatoes, broccoli, Brussels sprouts, cabbage,
and cauliflower – folate
• All vegetables – fiber
 Especially fresh vegetables
 How
many servings of vegetables is ideal
per day?
 One
serving =
• 1 cup of raw leafy
vegetables
• ½ cup chopped
or cooked vegetables
• ¾ cup vegetable juice
 Factors
that influence overall quality of
fresh vegetables:
 Temperature
 Handling
 Other
considerations:
 Buy only what you can use within a short period of
time
 Seasonal and local vegetables
 Organic
 What
to look for:
• Good color
• Firmness
• Absence of bruises and decay
• Medium sized vegetables
 What
to avoid:
• Wilted or misshapen vegetables
• Especially small or large vegetables
 Canned
• Can be whole, sliced, or in pieces
• Most are canned in water or sauces
• Avoid cans with leaks, dents, or bulges
 Bulges can indicate what?
• Consider the additives
 What is one of the more prevalent
additives to canned vegetables?
 Cons:
• Loss of texture
• Color Changes
• Different flavor
• Added sodium
• Some nutrients leach
into liquid
• Controversy of can
lining
 Pros?
 Typically
cost less than fresh fruits
 Usually maintain just as many nutrients or
more than the fresh equivalent
 Require shorter cook times because they
have already been blanched
 Most
common form is legumes
 Also peppers
 Usually high in protein and fiber
 Out
of dried, frozen, canned, or fresh
vegetables, which option contains the
most natural nutrients?
 Where
 Can
do vegetables come from?
be contaminated with dirt, bacteria,
and pesticides
 Wash in cool, running water
 Trim as close to skin as possible
• Why?
 For
most, store on counter until desired
ripeness, then refrigerate
 Taste best when served cold
 Store in covered container in fridge after
prepared
 Canned
• Keep in cool, dry place
• Refrigerate after opening
 Frozen
• Keep frozen until ready to use
• DO NOT REFREEZE
 Dried
• Store in cool dry place
• Refrigerate after rehydrated or cooked
 Changes
that occur:
• Cellulose (fiber) in vegetables swells making
chewing easier
• Starch also swells making digestion easier
• Change in flavors and color
• Nutrients may be lost
 Crisp-tender
texture is ideal
 Use
methods with no added water or
small amounts of liquid to maintain the
most nutrients
• Minerals, vitamin C, B vitamins are water-soluble
 Cooking
time should be kept as short as
possible
 What
texture do we want?
 Boiling
 Steaming
 Pressure-cooking
 Baking
 Frying
 Stir-frying
 Broiling
 Microwaving
 Classification
of vegetables
1. By flavor
2. By color
3. By the part of the plant from
which they come
According to the part of the plant
they come from
 Grow
just below the ground’s surface
 Produce fleshy, leafy shoot above ground
 Consist of layers of fleshy leaves or
clustered segments





Fennel
Garlic
Leek
Onion
Spring onion
 The
edible flowers of certain vegetables
 Sometimes includes the stem of the
vegetable
 Artichoke
 Broccoflower
 Cauliflower
 Broccoli
 Very
fleshy part (the fruit) of the plant
 The part of the plant that contains the
seeds
 Chilli
 Cucumber
 Eggplant
 Fuzzy
melon
 Plantain
 Pumpkin and squash
 Tomato
 The
manufacturing area of the plant.
 Photosynthesis
turns sunlight, carbon
dioxide, and water into high-energy
carbohydrates
 Spinach
 Lettuce
 Kale
 Collards
 Also
called legumes, these are the seeds
that grow in pods
 Part of the plant from which new plants
grow
 High in carbohydrates and other
nutrients
 Beans
 Peas
 Snow
peas
 Sweet corn
 Large
underground stem (grows on the
root of the plant)
 Stores nutrients
 Earth
gem
 Jerusalem artichoke
 Kumara
(sweet potato)
 Potato
 Yam
 Potatoes
exposed to light may develop a
greenish color, which is harmless.
However, the green indicates there may
be solanine, which is a harmful, bitter
tasting compound. Cut away sprouts and
green portions of potatoes
 Chlorophyll
– green color in fruits and
vegetables; chemical compound used by
plants to turn sun’s energy into food
 Stores
the plant’s food supplies
 Sends moisture and nutrients to the rest
of the plant
 Beetroot
 Carrot
 Celeriac
 Parsnip
 Radish
 Turnip
 Edible
stalk of the plant
 Grows above ground
 Usually stalk is the main part of these
vegetable plants
 Asparagus
 Celery
 Some
vegetables can fit into more than
one category if several parts of the plant
are eaten
 No matter which category they are from:
• Antioxidants – Vitamin C, Vitamin E, carotenoids
and flavonoids
• Phytochemicals – sugars, fiber, vitamins,
antioxidants
• Other nutrients!