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Vegetable Variety & Nutrition Guide

Discover the diverse world of vegetables with their botanical names, flavors, and nutritional benefits. Learn about color classifications, vitamins, minerals, and cooking principles to make the most of these nutrient-rich foods.

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Vegetable Variety & Nutrition Guide

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  1. Vegetables A Healthy Way

  2. Introduction Vegetables are low in fat and sodium and have no cholesterol. They can be high in carbohydrates. But they can be full of micronutrients and antioxidants– substances that lower the risk of some cancers and heart disease. Therefore, vegetables appeal to many people’s needs.

  3. Botanical Names for Vegetables - Parts of plant from which they come. • Tubers – potato, Jerusalem artichoke, yam, jicama • Bulbs - chives, onions, garlic, leeks, shallots

  4. Botanical Names for Vegetables - Parts of plant from which they come. • Roots - beets, turnips, carrot, parsnips, radish • Stem - asparagus, celery, mushroom

  5. Botanical Names for Vegetables - Parts of plant from which they come. • Leaves - brussels sprouts, cabbage, Swiss chard, greens, lettuce, spinach, watercress • Seeds - beans, peas, corn

  6. Botanical Names for Vegetables - Parts of plant from which they come. • Flowers - artichoke, cauliflower, broccoli • Fruit - cucumber, eggplant, tomato, peppers, squash

  7. Flavors • Strong - cabbage, brussel sprouts, turnips, cauliflower, onions • Mild - most all vegetables

  8. Nutritional Groups • Water content - fruits, stems, flowers, leaves (juicy and succulent) examples: tomato, celery, broccoli, lettuce • Starch - tubers, bulbs, roots, seeds (starchy vegetables) examples: potato, sweet potato, lima beans, corn

  9. Color Classification Groups • Red • Yellow/Orange • Green • Blue/Purple • White

  10. Color Classification • Red-- Includes red vegetables in a low fat diet that helps maintain: • Heart health • Memory function • A lower risk of some cancers • Urinary tract health BeetsRed PeppersRadishesRadicchioRed Leaf LettuceRed OnionsRed PotatoesRhubarbTomatoes

  11. Color Classification • Yellow/Orange-- Includes yellow and orange fruits and vegetables and helps maintain: • A lower risk of some cancers • Heart health • Vision health • A healthy immune system Butternut SquashCarrotsPumpkinRutabagasSweet CornSweet PotatoesYellow BeetsYellow Bell PeppersYellow PotatoesYellow Summer SquashYellow TomatoesYellow Winter Squash

  12. Color Classification ArtichokesAsparagusBroccoflowerBroccoliBrussels SproutsCeleryChinese CabbageCucumbersEndiveIceberg LettuceGreen BeansGreen CabbageGreen Leaf LettuceGreen OnionsGreen Bell PepperLeafy GreensLeeksOkraPeasRomaine LettuceSnow PeasSpinachSugar Snap PeasWatercressZucchini • Green-- Includes green fruits and vegetables and helps maintain: • Vision health • A lower risk of some cancers • Strong bones and teeth

  13. Color Classification • Blue/Purple--Includes blue and purple fruits and vegetables that helps maintain: • A lower risk of some cancers • Urinary tract health • Memory function • Healthy aging Black SalsifyEggplantPotatoes (Purple Fleshed)Purple AsparagusPurple Belgian EndivePurple CabbagePurple CarrotsPurple CornPurple PeppersPurple Heirloom Tomatoes

  14. Color Classification • White-- Includes white fruits and vegetables that helps maintain: • Heart health • Healthy cholesterol levels CauliflowerGarlicGingerJerusalem ArtichokesJicama

  15. Forms Available • Fresh - available certain times of the year • Canned • Frozen • Dried

  16. Nutrient Contribution Vitamins • Chlorophyll – (not usually a vitamin) a green substance of plant cells that gives their green color. • Vitamin A - good for eyesLeafy green and deep yellow vegetables contain carotene which converts to Vitamin A Vegetables% Vitamin A Carrot 270 % Collards 50 % Hot chili peppers 80 % Leaf Lettuce 40 % Mustard Greens 90 % Romaine Lettuce 20 % Spinach 70 % Sweet Potato 440 % Tomato 20 %

  17. Nutrient Contribution Vegetables % Vitamin C Bell Pepper 190 % Broccoli 220 % Brussels Sprouts 120 % Cabbage (green) 70 % Cauliflower 100 % Collards 30 % Green cauliflowe r90 % Hot chili peppers 170 % Mustard Greens 100 % Okra 20 % Onion 20 % Potato 45 % Radishes 30 % Red Cabbage 70 % Rutabagas 90 % Spinach 25 % Summer Squash 30 % Sweet Potato 30 % Tomato 40 % Yellow Snap Beans 20 % Vitamins • Vitamin C - Most vegetables contain vitamin C - broccoli, green peppers, tomatoes, cabbage • Vitamin B -Lima beans and peas

  18. Nutrients (cont.) Minerals • Calcium • Iron

  19. Nutrients (cont.) Carbohydrates • Cellulose/fiber • Starch • Sugar

  20. Nutrients (cont.) Proteins • Incomplete protein - dried beans and peas

  21. Principles of Vegetable Cookery • Goal is to retain color, flavor, nutrient, and texture of vegetable • Cellulose structure softens, and they become less crisp • Starch absorbs water, swells, and become more soluble • Water-soluble vitamins from vegetables seep out into the cooking liquid - B and C vitamins and minerals

  22. Amount of water • Loss of nutrients is reduced when cooked in small amount of water • Pan is covered to prevents both scorching and loss of water due to evaporation

  23. Length of Cooking Time • Vitamins are destroyed by heat and overcooking • Cook only until fork tender and still slightly crisp • Overcooking dulls the bright colors of vegetables, lose their texture and shape and become mushy • Properly cooked vegetables retain their color, flavor, and texture and nutrients

  24. Methods of Vegetable Cookery • Boil - boil small amount of water, add vegetables, return to boil, cover pan, reduce heat to a simmer • Baked - Wash thoroughly and place on oven rack • Panned - Stir-fry, braise (fat, low heat) • Steam - Water in bottom of pan, basket to hold food, cook over boiling water • Fried - pan, deep fry, batter/crumbs • Pressure cook - quick, good flavor, color • Broil - tomato, eggplant • Microwave - retain color, flavor, texture, and nutrients

  25. Selection and Buying Vegetables • Canned - more water, cooked at processing time, graded by government • Fresh - more nutritious, crisp, firm, color, • Frozen - label information is your guide • Dried - beans, peas, legumes - Soak before cooking

  26. Care and Storage of Vegetables • Refrigerate most vegetables. • Examinevegetables first before putting away. • Wash vegetables only if produce is dirty. • Tubers and root vegetables - store in a cool, dry, dark place. • Canned vegetables – store on shelf at room temperature, use within a year. • Frozen- use frozen vegetables immediately when thawed.

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