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VEGETABLES L/O/G/O Vegetables • The term vegetable refers to any herbaceous plant that can be partially or wholly eaten • Vegetables contain more starch and less sugar than fruits Botanical Classification • Leaves (Comes from the leaf of the plant) – brussel sprouts, cabbage, lettuce, spinach • Stems and shoots (Comes from the stem of the plant) – celery, asparagus, mushrooms • Roots (Comes from the root of the plant and can be eaten raw or cooked)– beets, turnips, carrots, radishes • Tubers (A large underground stem that stores nutrients) – potato, yam • Bulbs (Have layers of fleshy leaves surrounding the underground part of the stem) - chive, onion, garlic • Seeds (Comes from the plant part that grows new plants) - beans, peas, corn • Fruits (Comes from the fruit part of the plant) - tomato, green pepper, cucumber, squash, eggplant • Flowers (Comes from the flower part of the plant) – broccoli, cauliflower Vegetable Color Color and nutrient value • • • • Red: A, C, thiamine, iron Green: A,B,C, iron, calcium White: B, C, iron, calcium Yellow: A,B,C, calcium Cabbages • This Family refers to a large number of vegetables used for their heads or flowers – Bok Choy – Brussels sprouts – Head cabbages – Kale – Napa cabbage Broccoli Cauliflower Red cabbage Kohlrabi Savoy • Bok Choy • Brussels sprouts • Kale • Napa cabbage • Kohlrabi • Savoy Fruit-Vegetables • Avocados • Eggplants – Asian and Western • Peppers – Sweet peppers – Hot peppers • Tomatillos • Tomatoes – Sun-dried tomatoes • Eggplant • Tomatillos • Japanese eggplant Gourds and Squashes • Chayote • Cucumbers • Squashes – Winter squashes – Summer squashes • Chayote • Winter squash Greens • • • • • • • Lettuce Mustard Collards Sorrel Spinach Swiss chard Turnip greens • Mustard • Collards • Sorrel • Swiss chard Mushrooms and Truffles • Mushrooms • Black Truffles • Morel Mushrooms Onions • • • • • Bulb onions Garlic Leeks Scallions Shallots • Leeks • Scallions • Shallots • Garlic Seeds • • • • • • • Corn Legumes Dried beans Fresh beans Shelling peas Edible pea pods Okra • Okra • Snow Peas • Sugar Snap Peas • Shelled peas Roots and Tubers • • • • • • • • • Beets Carrots Celery roots Jicama Parsnips Radishes Rutabagas Turnips Potatoes • Celery roots • Jicama • Parsnips • Rutabagas Stems • • • • • • • Artichokes Asparagus Celery Fennel Hearts of palm Bamboo shoots Nopales • Fennel • Artichoke • Nopales • Hearts of palm Baby Vegetables • Baby globe carrots • Baby zucchini with blossoms • Baby yellow squash with blossoms Nutrition • Vegetables provide the following Vitamins and Minerals: – Vitamin A – Vitamin C – Vitamin D – Potassium – Folic Acid – Calcium – Magnesium Nutrition • Vegetables contain NO cholesterol • They are low in calories, fat and sodium (They are “Nutrient Dense”) Myplate • Choose fresh, frozen, or canned vegetables • Eat red, orange and dark green vegetables Things that destroy nutrients found in vegetables Heat Air Water Wash Vegetables! Wash vegetables before eating to remove pesticides and dirt that might remain on the skin Best Cooking Methods for Preserving Nutrients • The two BEST methods are: – Microwaving – Steaming • You can also: – Bake – Stir-Fry – Simmer – Sauté – Broil 4 ways to preserve nutrients when cooking vegetables: • Cook in larger rather than smaller pieces • Use small amounts of water • Cook until fork tender • Save cooking liquid to use in soups or gravies for added nutrients Selecting Vegetables • Select vegetables that are – Firm – Free from decay – Crisp – Smooth – Dense – No bruises – Good Color Cooking Changes • Cellulose softens, not as crisp, starch absorbs water making vegetable becoming more soluble, nutrients dissolve, color and flavor change