Transcript Chpt 31 Vegetables.wiki

•
•
•
•
Identify vegetables and their uses.
Explain the value of vegetables in the diet.
Explain how to select and store vegetables.
Describe and demonstrate methods for preparing,
cooking and serving vegetables.
WCBOE WOF Unit IX - 1,3,5 and 6

Enjoyed raw or cooked
in appetizers, side dishes,
soups, salads, breads, and
main dishes.

Add flavor, color and texture
to meals.

Contribute significantly to
health






Many are rich in vitamin C
Leafy green vegetables provide folic
acid, vitamin K, calcium, and
magnesium.
Important source of fiber, complex
carbohydrates, and phytochemicals.
No cholesterol
Most are low in calories, fat and
sodium
Many of them may lower your risk of
some cancers and heart disease,
because they contain antioxidants,
including vitamin A and C and
lycopene.
Vegetables are found in
different parts of specific
plants. What is edible on
one plant might not be on
another.
 Eat the entire plant – lettuce
 The other parts – flowers,
fruits, seeds, stems, leaves,
roots, tubers…
 Ref. text page 437 Fig31-2


Use Fig. 31-1, pages 432-436
Vegetable Descriptions and Uses to
complete chart on page 1 of note-taking
packet
flowers
• Tender and can be eaten raw
or cooked
• Examples – broccoli and
cauliflower
fruits
• Most can be eaten raw
• Examples – tomatoes,
cucumbers, peppers,
eggplant, squash
seeds
• High in nutrients and require
some cooking
• Examples - Beans, sweet
corn, peas
stems
• Celery is an example
• Aspargus is both a
stem and a flower
leaves
• Examples - Cabbage,
lettuce, brussels
sprouts, spinach
roots
• Examples - Carrots,
turnips, radishes
tubers
bulbs
• A large underground
stem that stores
nutrients.
• potatoes
• Layers of fleshy
leaves surrounding
the underground part
of the stem.
• Onions, garlic






Seaweeds
Grow in water with
filtered sunlight
Many are grown in Japan
Classified as algae, not
plants
Low in fat and rich in
vitamins and minerals
Higher in sodium than
other vegetables


Carrageen (KAR-uhgeen) is a sea vegetable
that helps produce the
consistency of such
products as ice cream,
salad dressings, soups,
and puddings
Other examples: arame,
kombu, laver, wakame,
nori, dulse, hijiki, agar

Fresh
 Can be bought locally
 Can be grown at home

Canned
 Look for low sodium



Frozen
Dried
Overall, the nutrients
are the same
Some are regular
veggies picked while
immature
 Others are full grown
plant varieties



Ripeness – best to use
within 2-5 days
Color and texture
 Avoid color not normal to the
plant, such as green
potatoes. This indicates
solamine. It can be cut away.


Shape – look for normal
Size – should feel heavy in
relation to its size. Extra
large may be overripe,
tough and have poor
flavor. Too small may have
poor flavor

Condition – wilted,
decayed or damaged
veggies have fewer
nutrients and won’t last
long. Best to buy without
the tops. Avoid veggies
that are sprouting.

Except for roots, tubers,
and bulbs, veggies should
be refrigerated as soon as
possible.

Don’t wash yet, as
moisture speeds up
bacterial action and causes
mold to grow.
Potatoes – store in a cool
dry place, but don’t
refrigerate due to the
humidity. The dark helps
keep them from turning
green. A brown paper bag
will work.
 Onions – cool dry place in a
basket or loosely woven
bag, so onions can get air
circulation. Don’t store
with the potatoes, as it will
speed up molding of the
onion and sprouting of the
potato.


Most veggies should be
stored in the refrigerator
in plastic bags, airtight
containers or the
refrigerator crisper
section. Use perforated
plastic bags to allow
moisture to escape. Let
tomatoes ripen before
refrigerating them.





Wash thoroughly even
before peeling
Wash tender veggies
under cool, running
water.
Scrub thick skin veggies
with a stiff brush.
Don’t soak – causes
nutrient loss
Don’t use detergent –
mixes with pesticides
and waxes and forms
harmful compounds
Don’t peel if possible to
retain more nutrients
 To keep cut up veggies
crisp in frig,

 Add a few ice cubes to
the covered container
they are refrigerated in.



Nutrients – vitamins, C and
B are easily dissolved in
cooking water
Texture – heat softens the
cellulose or fiber of the cell
walls, making them tender.
Overcooking creates
mushiness
Flavor – cooking releases
flavors, improving the
taste. When overcooked,
loss of flavor or unpleasant
flavor can result.

Color – when properly
cooked, vegetables remain
colorful. Overcooking
green vegetables, changes
the chlorophyll into an
unattractive olive green

Add small amount of water
to saucepan, cover and
bring to boil




Add the veggies, recover
and bring to a boil again.
Then lower the heat until
the water simmers. Cook
covered, just until veggies
are tender. Drain
Some veggies will simmer
in the water that clings to
them after washing.
If you plan to peel the
veggie (potatoes) do it
after you cook them, to
save nutrients.
If you have hard water, it
can cause red veggies (such
as cabbage) to turn purple
 Add a little acid (vinegar or
lemon juice) to the cooking
water


Don’t add salt, it hides the
natural flavors
Try to use the cooking
liquid
A nutritious method
Place steamer basket
in a saucepan with a
tight fitting lid.
 Add water to a level
below the basket
 Cover the pan and
bring to a boil
 Add the veggies and
recover.


Good for beets, whole
carrots and potatoes
 Preserves nutrients
well

Cut into large pieces
and place in a heavy
pan with a small
amount of water or
liquid.
 Season
 Cover tightly and bake
in oven at 375 until
veggies are tender and
browned and the liquid
is reduced to a sauce

Sautéed, fried, stir
fried or deep fried
 To speed cooking, add
a small amount of
water to pan and cover


For baked potatoes
 Pierce skin
 Rub with oil if you want
crispy skin
 Temperature can be
between 300-450
 Done when fork easily
pierces
Drizzle with oil and
with seasonings and
toss lightly to coat,
 Place on baking sheet
in a single layer
 Roast at 425 until
browed, tender and
caramelized. Turn over
½ way during cooking








Put long cooking veggies
in center of grill. Good to
wrap in foil
Small pieces can be on a
skewer or in a basket
Brush grill with oil
To shorten cook time,
blanch less tender
veggies first
Marinate
Brush with oil and herbs
Group by cooking times


Cook quickly and in little
water = high nutrients
Arrange strategically
 Tender parts in the center




Cover
Stir
Pierce
Follow directions for
power levels, cooking
and standing times