Transcript VEGETABLES
VEGETABLES Versatile Choices TYPES • Come from different edible parts of the plant – – – – – – – – Flowers Fruits Seeds Stems Leaves Roots Tubers Bulbs • What’s edible on one plant might not be on another FLOWERS • Characteristics – The edible flower of the plant • Examples – Broccoli – Cauliflower FRUITS • Characteristics – Fleshy and contain many seeds • Examples – – – – Tomatoes Cucumbers Peppers Eggplant SEEDS (Legumes) • Characteristics – Part of the plant from which new plants grow – Usually obtained from pods – High in nutrients • Examples – Beans – Corn – Peas STEMS • Characteristics – The edible stalks of plants when the stalk is the main part of the vegetable • Examples – Celery – Asparagus LEAVES • Characteristics – The edible leaves of plants – Tender – Can be difficult to digest • Examples – – – – Cabbage Brussels sprouts Spinach Lettuce ROOTS • Characteristics – Store plant’s food supply – Send nutrients and moisture to the rest of the plant – Long or round in shape • Examples – – – – Carrots Beets Turnips Radishes TUBERS • Characteristics – Vegetables that grow underground on the root of the plant. • Examples – Potato – Artichokes – Yams BULBS • Characteristics – Grow just below the surface of the ground – Made up of layers of fleshy leaves surrounding part of the stem – Consist of layers or clustered segments • Examples – – – – Onions Garlic Shallots Leeks NUTRIENTS • CARBOHYDRATES – Cellulose (fiber) from skin and pulp of vegetables. – Starch from vegetables with lower water content. – Sugar from peas and potatoes. NUTRIENTS • VITAMINS – A: broccoli, leafy green, deep yellow and orange vegetables, etc. – B: leafy greens and seed vegetables (beans, corn, peas), etc. – C: leafy green vegetables, potatoes, bell peppers, tomatoes, raw cabbage, etc. – E: vegetables in the cabbage family, green leafy vegetables, vegetable oil, etc. – K: leafy green vegetables, etc. – Many have antioxidant properties • Substances that may lower the risk of some cancers and heart disease. NUTRIENTS • MINERALS – Calcium: broccoli and other leafy green vegetables, dry beans, peas, etc. – Phosphorus: dry beans, peas, etc. – Potassium: dry beans, peas, and other vegetables. – Iron: leafy green vegetables. – Folic acid: leafy green vegetables, dry beans, peas, etc. – Magnesium: leafy green vegetables, etc. SIGNS OF QUALITY • Ripeness – Underripe have poor texture & flavor • Color – Bright, characteristic • Texture – crisp • Shape – Misshapen have inferior texture & flavor • Size – Heavy in relation to size – Too large or too small = poor flavor • Condition – Avoid wilted, decayed, or damaged veggies STORAGE • Use within 1-5 days (except roots, tubers, and bulbs) • Do not wash before storing • Guidelines – Potatoes: cool, dark, dry place • Refrigerating can cause mold and cold temperatures turn starch into sugar (sweet) – Onions: cool, dry area • Will get moldy in the refrigerator • Avoid storing with potatoes – absorb moisture – Other: in refrigerator in plastic bags, airtight containers, or crisper COOKING • Method and time depends on: – – – – Vegetable Tenderness Size of pieces Personal Preference • Methods – – – – – Simmering Steaming Pressure-cooking Braising Frying - Baking Roasting Grilling Microwaving EFFECTS OF COOKING • Nutrients – Dissolve when cooked in water or destroyed by heat • Texture – Heat softens cellulose (fiber) in cell walls of veggies, making them tender • Color – Chlorophyll (green) – Carotene (yellow or orange) • Flavor – More mellow – Overcooking = loss of flavor