Transcript Vegetables
Vegetables A Healthy Way Introduction Vegetables are low in fat and sodium and have no cholesterol. They can be high in carbohydrates. But they can be full of micronutrients and antioxidants– substances that lower the risk of some cancers and heart disease. Therefore, vegetables appeal to many people’s needs. Botanical Names for Vegetables Parts of plant from which they come. Tubers – potato, Jerusalem artichoke, yam, jicama Bulbs - chives, onions, garlic, leeks, shallots Botanical Names for Vegetables Parts of plant from which they come. Roots - beets, turnips, carrot, parsnips, radish Stem - asparagus, celery, mushroom Botanical Names for Vegetables Parts of plant from which they come. Leaves - brussels sprouts, cabbage, Swiss chard, greens, lettuce, spinach, watercress Seeds - beans, peas, corn Botanical Names for Vegetables Parts of plant from which they come. Flowers - artichoke, cauliflower, broccoli Fruit - cucumber, eggplant, tomato, peppers, squash Flavors Strong - cabbage, brussel sprouts, turnips, cauliflower, onions Mild - most all vegetables Nutritional Groups Water content - fruits, stems, flowers, leaves (juicy and succulent) examples: tomato, celery, broccoli, lettuce Starch - tubers, bulbs, roots, seeds (starchy vegetables) examples: potato, sweet potato, lima beans, corn Color Classification Groups Red Yellow/Orange Green Blue/Purple White Color Classification Red-- Includes red vegetables in a low fat diet that helps maintain: Heart health Memory function A lower risk of some cancers Urinary tract health Beets Red Peppers Radishes Radicchio Red Leaf Lettuce Red Onions Red Potatoes Rhubarb Tomatoes Color Classification Yellow/Orange-- Includes yellow and orange fruits and vegetables and helps maintain: A lower risk of some cancers Heart health Vision health A healthy immune system Butternut Squash Carrots Pumpkin Rutabagas Sweet Corn Sweet Potatoes Yellow Beets Yellow Bell Peppers Yellow Potatoes Yellow Summer Squash Yellow Tomatoes Yellow Winter Squash Color Classification Green-- Includes green fruits and vegetables and helps maintain: Vision health A lower risk of some cancers Strong bones and teeth Artichokes Asparagus Broccoflower Broccoli Brussels Sprouts Celery Chinese Cabbage Cucumbers Endive Iceberg Lettuce Green Beans Green Cabbage Green Leaf Lettuce Green Onions Green Bell Pepper Leafy Greens Leeks Okra Peas Romaine Lettuce Snow Peas Spinach Sugar Snap Peas Watercress Zucchini Color Classification Blue/Purple-- Includes blue and purple fruits and vegetables that helps maintain: A lower risk of some cancers Urinary tract health Memory function Healthy aging Black Salsify Eggplant Potatoes (Purple Fleshed) Purple Asparagus Purple Belgian Endive Purple Cabbage Purple Carrots Purple Corn Purple Peppers Purple Heirloom Tomatoes Color Classification White-- Includes white fruits and vegetables that helps maintain: Heart health Healthy cholesterol levels Cauliflower Garlic Ginger Jerusalem Artichokes Jicama Forms Available Fresh - available certain times of the year Canned Frozen Dried Nutrient Contribution Vitamins Chlorophyll – (not usually a vitamin) a green substance of plant cells that gives their green color. Vitamin A - good for eyes Leafy green and deep yellow vegetables contain carotene which converts to Vitamin A Vegetables% Vitamin A Carrot Collards Hot chili peppers Leaf Lettuce Mustard Greens Romaine Lettuce Spinach Sweet Potato Tomato 270 % 50 % 80 % 40 % 90 % 20 % 70 % 440 % 20 % Nutrient Contribution Vitamins Vitamin C Most vegetables contain vitamin C - broccoli, green peppers, tomatoes, cabbage Vitamin B Lima beans and peas Vegetables % Vitamin C Bell Pepper 190 % Broccoli 220 % Brussels Sprouts 120 % Cabbage (green) 70 % Cauliflower 100 % Collards 30 % Green cauliflowe r90 % Hot chili peppers 170 % Mustard Greens 100 % Okra 20 % Onion 20 % Potato 45 % Radishes 30 % Red Cabbage 70 % Rutabagas 90 % Spinach 25 % Summer Squash 30 % Sweet Potato 30 % Tomato 40 % Yellow Snap Beans 20 % Nutrients (cont.) Minerals Calcium Iron Nutrients (cont.) Carbohydrates Cellulose/fiber Starch Sugar Nutrients (cont.) Proteins Incomplete protein - dried beans and peas Principles of Vegetable Cookery Goal is to retain color, flavor, nutrient, and texture of vegetable Cellulose structure softens, and they become less crisp Starch absorbs water, swells, and become more soluble Water-soluble vitamins from vegetables seep out into the cooking liquid - B and C vitamins and minerals Amount of water Loss of nutrients is reduced when cooked in small amount of water Pan is covered to prevents 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, lose their texture and shape and become mushy Properly cooked vegetables retain their color, flavor, and texture and nutrients Methods of Vegetable Cookery Boil - boil small amount of water, add vegetables, return to boil, cover pan, reduce heat to a simmer Baked - Wash thoroughly and place on oven rack Panned - Stir-fry, braise (fat, low heat) Steam - 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 - tomato, eggplant Microwave - retain color, flavor, texture, and nutrients Selection and Buying Vegetables Canned - more water, cooked at processing time, graded by government Fresh - more nutritious, crisp, firm, color, Frozen - label information is your guide Dried - beans, peas, legumes - Soak before cooking Care and Storage of Vegetables Refrigerate most vegetables. Examine vegetables first before putting away. Wash vegetables only if produce is dirty. Tubers and root vegetables - store in a cool, dry, dark place. Canned vegetables – store on shelf at room temperature, use within a year. Frozen - use frozen vegetables immediately when thawed.