Transcript Vegetable ppt

Dr. Vivian G. Baglien- adapted
10/31/13
• Health-4.1 Analyzes
personal health and
fitness information.
FCS14 Demonstrate
nutrition and wellness
practices that enhance
individual and family well• RI4 Determine the meaning
of words and phrases as they being.
are used in a text, including
FCS 14.3.3 Demonstrate
figurative, connotative, and
ability to select, store,
technical meanings; analyze
prepare, and serve
how an author uses and
refines the meaning of a key nutritious and aesthetically
term or terms over the course pleasing foods.
of a text
• 1. How do they grow?
• 2. What’s their flavor?
• 3. What color are they?
• Tubers –
• potatoes
• Bulbs –
• chives, onions, garlic
• Roots –
• beets, turnips, carrot,
radish
• Stem –
• asparagus, celery,
mushroom
• Leaves –
• brussel sprouts, cabbage, greens,
lettuce, spinach.
• Seeds –
• beans, peas, corn
• Flowers –
• artichoke, cauliflower, broccoli
• Fruit –
• cucumber, eggplant, tomato, peppers,
squash
• Very Strong-flavored
• Onions
• Leeks
• Garlic
• Brussels Sprouts
• Spinach
• Green
• Peas
• Green beans
• Asparagus
• Celery
• Broccoli
• Spinach
• Red
• Beets
• Red cabbage
• Red peppers
• Yellow/Orange
• Carrots
• Wax beans
• Corn
• Squash
• Sweet potatoes
• White
• Onions
• Potatoes
• Cauliflower
• Leeks
• Starchy
• Includes:
•
•
•
•
Potatoes
Sweet potatoes
Corn
Legumes (dry beans)
• Includes:
• Tomatoes
• Lettuce
• Celery
• Vitamin A
• Function:
• Promotes normal growth of bones & teeth
• Helps maintain healthy skin tissue & night vision
• Vegetable sources:
• Leafy green & deep-yellow vegetables
• Broccoli, spinach, carrots, & squash
• Function:
• Helps body form & maintain collagen
• Helps body repair itself & fight infections
• Vegetable sources:
• Leafy greens
• Broccoli, green peppers, tomatoes, & cabbage
• B Vitamins
• Functions:
• Prevents beriberi
• Helps body use carbohydrates
• Helps body break down proteins
• Vegetable Sources:
• Seed vegetables (dry beans)
• Lima beans & peas
•Functions:
• Body needs 21 minerals to maintain good health
• Needed to build bones, soft tissue, & other compounds
•Vegetable sources:
• Spinach (high in iron)
• Kale (high in calcium)
• Chlorophyll
• Substance found in plants that makes them green
• Carbohydrates
• Sugar, starch, & cellulose
• Supplies the body with energy
• Potatoes are high in carbohydrates
• Fresh
• Desirable qualities
•
•
•
•
Crisp
Bright Color
Firm
Absence of decay
• Storage
• Store in fridge
• Eat in 2-3 days
• Advantages
• Precooked
• Convenient
• Disadvantages
• Higher in sodium
• Possibly mushy texture
• Storage
• Store at room temperature
• Use by expiration date, if given
• Benefits
•
•
•
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Partially prepared
No need to thaw before cooking
No sodium added
Retain the appearance & flavor
fresh-picked veggies
• Usually cost less than fresh
• Available “out of season”
• Storage
• Keep frozen
• Do not refreeze if thawed
• Most common dried veggies are
legumes
• (dry beans)
• Benefit
• Long shelf life
• Disadvantage
• Must soak dry beans before
cooking
• Storage
• Store in a cool dry place
• Cook for the shortest time possible
• Heat destroys some vitamins
• Use as little water as possible
• Some vitamins dissolve in the cooking water
• Pare or cut just before cooking
• Air and light destroy some vitamins
• Prepare the largest pieces possible
• To expose the smallest surface area to all of the above
• Serve or save cooking liquid
• Use it in soups, sauces, gravies, & stews
• Don’t throw away the nutrients in the cooking water
• The cellulose (fiber) becomes softened by the heat &
moisture of cooking
• The starch absorbs water, swells, and becomes easier
to digest
• Flavors & colors undergo changes
• Some of the nutrients may be lost
• Boiling
• In a small amount of
water in a covered pan
• Bake veggies in their own skins after
washing them thoroughly
• Fry veggies after dipping in
batter or crumbs
• Fry them in hot oil deep enough
to cover the veggies
Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok
• Brush veggies with fat or oil
–Broil over or under direct heat
• Steam mild-flavored veggies in a steamer over rapidly boiling water
• Microwave can also be used to steam veggies
• Benefits:
• Little or no nutrient loss
• Good flavor and texture
• Note:
• Remember to pierce vegetables cooked in their skins
• Ex. piercing a potato with a fork
• Properly cooked veggies
• Colorful
• Flavorful
• Tender-crisp texture
• Overcooked or improperly cooked veggies
• May suffer undesirable changes in color, texture, & flavor
• They may lose many of their nutrients
• Goal is to protect the vegetable’s:
• Color
• Texture
• Flavor
• Nutrition
• Length of cooking time
• Cook veggies ONLY until fork tender
• OVER COOKING
• Dulls the color
• Gives an unpleasant flavor
• Causes the veggies to become mushy
• Question: What vegetables are a good source of vitamin A
• Answer: Leafy green and yellow vegetables
• Which is easier for the body to digest?
• a. Raw vegetables
• b. Cooked vegetables
• Answer: Cooked vegetables
• Question: Which cooking method would retain the highest
amount of nutrients?
• Answer: Microwaved or steamed