Transcript Vegetables
Vegetables
Creative Foods
Vegetable Classifications
Roots
Bulbs
Tubers
Stems
Leaves
Flowers
Fruits
Seeds
Roots
Roots grow deep into
the soil.
Roots store and provide
food to their plants,
making them rich in
nutrients.
Quality roots are firm,
unwrinkled,
unblemished, and have
good color.
Roots
Beets
Carrots
Parsnips
Radishes
Rutabagas
Sweet potatoes
Turnips
Bulbs
Bulbs: vegetables which bulb flesh is edible.
Bulbs are often used for seasoning and flavoring.
Most of these vegetables have a strong taste and odor.
Garlic: strong-smelling multi-cloved bulb.
Onion: strong tasting vegetable, a variety of garlic.
Leek: plant with a small edible bulb.
Quality bulbs are firm, fresh-looking, and have a good color.
Bulbs
Garlic
Onion
Leek
Tubers
Tubers are large, round,
underground stems that grow
just below the surface of the
soil.
They store and provide food to
their plants, making them rich
in nutrients.
Quality tubers are firm,
unwrinkled, unblemished, and
have good color.
Tubers
Potatoes
Jerusalem
artichokes
Stems
Vegetables in this category
produce edible stems, stalks,
and shoots.
They are picked when young
and tender.
Quality stems, stalks, and
shoots are firm, unblemished,
and have no browning.
Vegetables - stalk: vegetable
with an edible stem.
Celery: vegetable with edible
petioles.
Asparagus: vegetable with
edible shoots.
Swiss chard: white beet.
Rhubarb: stem-vegetable with
edible petioles.
Stems
Asparagus
Celery
Leaves
Vegetables in this category can be served raw or
cooked.
They shrink when cooked because of their high
water content.
Flavors of leafy greens range from mild to spicy.
Quality greens have crisp, bright leaves without
and brown spots.
Leaves
Brussels
Cabbage
Lettuce
Spinach
sprouts
Flowers
These vegetables grow
quickly in cool weather.
They are served raw as
well as cooked.
Quality cauliflower and
broccoli are firm, heavy for
their size, and have a good
color.
Flowers
Artichokes
Broccoli
Cauliflower
Fruit - Vegetables
Vegetables that are often called
fruit-vegetables come from flowering
plants and contain at least one seed.
Therefore, they are technically the
fruit of the plant.
For the purpose of commercial
kitchens, however, they are
categorized as vegetables since they
are savory rather than sweet.
Quality fruit-vegetables have
smooth, unblemished skin.
Fruit - Vegetables
Tomatoes
Cucumbers
Eggplant
Okra
Peppers
Pumpkins
Squash
Seeds
This category consists of
vegetables with edible seeds.
Some of the pods are also
edible, but the seeds are more
nutritious.
Quality seeds and pods are
firm, well-shaped, and without
blemishes.
Seeds
Peas
Corn
Beans
Nutritional contribution of
Vegetables
Vegetables are
excellent sources
of many vitamins
and minerals.
At least 5 servings
should be included
in your diet daily
Carbohydrates
Main source of
energy for the
body
Seeds, roots, tubers
Fiber
Form of complex carbohydrate that the human body can not digest.
Provides bulk in the diet.
Linked to the prevention of heart disease by lowering cholesterol levels
Bulk may dilute carcinogens
Men – 38 grams
Women 25 grams
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Vitamins A, D, E, K
Fat
soluble vitamins
Stored
If
in the liver
taken in large quantities for a long
period of time, can accumulate and
cause disease
Vitamin A
Protects eyes and
enables night
vision
Keeps skin and hair
healthy
Strengthens
immune system
Deficiency
Night
blindness
Vitamin E
Antioxidant
Helps create
muscles and red
blood cells
Deficiency
Rare
except in the case of premature
infants
Large
doses from supplements may
cause hemorrhage
Water soluble vitamins
Dissolve
in water and must be
consumed every day.
Body
flushes excess in waste fluids
B Vitamins/ folate
Assists in building
red blood cells
Helps prevent
damage to the
brain and the
spinal cord
Vitamin B deficiencies
Thiamin
Riboflavin
Niacin
Beriberi –
numbness in the
legs and ankles
Swollen, cracked
lips and skin
lesions
Pellagra
Folate deficiencies
May
develop in late stages of
pregnancy – causing brain and spinal
cord injuries in the unborn child
Inflammation
of the tongue and
digestive disorders or anemia
Vitamin C
Strengthens
immune system
Helps heal wounds
Collagen formation
Keeps gums
healthy
Deficiency
Scurvy
Mineral Contributions
Calcium –
Builds and
strengthens bones
and teeth
Helps blood to clot
and heart function
properly
Osteoporosis
Iron
Combines
with protein to form
hemoglobin
Stored in the body and used over
and over
Deficiency
- anemia
Cruciferous
Cabbage
family vegetables contain
compounds that may help to block
the development of cancer
Most vegetables are served cooked
Softens
vegetables
Intensifies flavor
Properly done maintains nutrients
Dry Heat Methods of Cooking
Grilling
and broiling
– Cooks quickly under very high heat
– The heat caramelizes the vegetables,
giving a pleasing flavor
– Examples
Potatoes,
tomatoes, squash and eggplant
Baking
Vegetables
are cooked at a lower
temperature for a long period of time
Examples: root vegetables
Dry Heat Methods with Fat
Sauteing
Vegetables
cook in a small amount of
butter or oil
Heat is very high so the vegetables
cook quickly
Color stays bright
Examples
– Mushrooms, squash
Deep- frying
Vegetables
are coated in batter and
then submerged in hot oil
Examples
– Potatoes, cauliflower
Cooking with moist heat
To
retain nutrients, cook for the
minimum amount of time needed in
a small amount of liquid
If possible, reuse the liquid in soups
and stocks
Blanching
Used
to remove the skins from
vegetables
Involves plunging vegetables into
boiling water briefly, then
immediately into cold water to stop
the cooking process
Used to increase color and flavor
before freezing
Steaming and simmering
Placing
vegetables above boiling
water or in a small amount of water
End result is soft, colorful, flavorful
vegetables
Example
– Broccoli, green beans
Poaching and braising
Cook
in just enough simmering liquid
to cover the food for a long period do
time
The liquid is saved and served with
the vegetables
Example
– Cabbage, leeks, onion
Parboiling
Used
to partially cook vegetables
before another method of cooking
Helps to remove strong flavors
Example
– Root vegetables, cabbages
Cooking Vegetables by Class
Green Pigment
Chlorophyll
Cook in small
amounts of water
Use a short
cooking time and
keep the pan lid off
for the first few
minutes of cooking
Then cover for the
remainder of
cooking time
Yellow Pigment
Carotene
Cook in a small
amount of water
with the pan
covered
White Pigment
Flavones
Avoid overcooking
to prevent
undesirable color
changes
Red pigment
Anthocyanin
Cook in small
amount of liquid
with the pan lid on,
just until tender.
Mildly flavored
vegetables
Peas, green beans,
corn, beets,
parsnips
Cook in small
amount of water
with the pan
covered
Strongly flavored
vegetables
Cabbage, brussels
sprouts, broccoli,
yellow turnips
Cover with water
and cook
uncovered for a
short time
Very strongly
flavored vegetables
Leeks onions
Cover with water
and cook in an
uncovered pan for
a longer time
Until translucent
Resources
http://images.google.com/imgres?imgurl=http://www.cookwithaloha.com/o
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=109&hl=en&start=169&prev=/images%3Fq%3Donions%26start%3D160%
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http://images.google.com/imgres?imgurl=http://www.allcreatures.org/recipes/images/i-onionsyellow_small.jpg&imgrefurl=http://www.all-creatures.org/recipes/ivegetables.html&h=206&w=200&sz=5&tbnid=Fuz_wgwfL4zJvM:&tbnh=100
&tbnw=97&hl=en&start=10&prev=/images%3Fq%3Donions%26svnum%3D
10%26hl%3Den%26lr%3D%26sa%3DG
http://www.worldcommunitycookbook.org/season/guide/general.html
http://www.shakeoffthesugar.net/article1056.html
http://www.wegmans.com/kitchen/ingredients/produce/