Vegetables

1. Vegetables Goal 7.03: Demonstrate selection and preparation of vegetables.

2. Nutrients in Vegetables one of the most nutritional foods rich in vitamins and minerals bell pepper, tomatoes, raw cabbage high in vitamin C

3. leafy green vegetables provide folic acid, vitamin K, calcium, and magnesium important source of fiber, carbohydrates, and phytochemicals

4. contain no cholesterol low in fat, sodium, and calories contain antioxidants (vitamins A and C and lycopene) (eating them may lower your risk of cancer and heart disease)

5. Plant Parts flowers- are the flowers of the plant/ ex. broccoli and cauliflower/tender can be eaten raw or cooked fruits-come from the fruit of the plant/ tomatoes, cucumbers, peppers, eggplant, squash

6. seeds- part that grows new plants/high in nutrients/ require minimal cooking/beans, peas/corn (also a grain) stems- edible and need little cooking/ celery/asparagus (also a flower)

7. 5. leaves- cabbage, lettuce, Brussels sprouts, spinach/tender/eaten raw (salad greens) or lightly cooked (cooking greens) 6. roots-store a plant’s food supply/can be eaten raw or cooked/carrots, turnips, radishes

8. tubers-large underground stem that stores nutrients/must be cooked/potato bulbs- layers of fleshy leaves surrounding the underground stem/eaten raw or cooked/onions, garlic

9. Sea Vegetables also called seaweeds many grown in Japan classified as algae low in fat/high in vitamins and nutrients contain sodium used in sushi used in ice cream, salad dressing, pudding mixes- (carrageen- helps produce proper consistency)

10. Buying Fresh Vegetables ripeness-harvested when ripe/buy only what you can use within 2-5 days/root vegetables can last for several weeks

11. 2. color and texture-bright characteristic color/crisp texture/ avoid green potatoes- light has damaged the vegetable and should be cut away before eating

12. shape-typical for the vegetable/ misshapen indicates inferior texture and flavor

13. 4. size- feel heavy/extra large vegetables could be overripe, tough, and have poor flavor/small are immature and lack flavor

14. 5. condition- do not choose wilted, decayed, or damaged vegetables/root vegetables, bulbs, tubers should not sprout- indicates they were stored too long

15. Storing Fresh Vegetables store tubers, roots, and bulbs in cool, dark, dry place store other vegetables in airtight containers, perforated plastic bags, or the crisper in the refrigerator

16. Wash vegetables as needed. (moisture makes bacteria grow) Vegetables can be stored in a small amount of water or ice.

17. Storing Onions cool, dry place allow air to circulate around them will become moldy in the refrigerator do not store with potatoes

18. Storing Potatoes cool, dark, dry place do not refrigerate- will cause mold to grow/cause the starch to turn to sugar if they are exposed to light-turn green and will go bad (solanine) can be stored in a brown paper bag

19. Washing Vegetables Wash tender vegetables under cool running water. Scrub potatoes, root vegetables, and thick skinned vegetables (winter squash).

20. Do not soak in water. (causes nutrient loss) Core lettuce before storing

21. Do not use detergents. (could react with waxes or pesticides) Always wash before peeling. Peeling can transfer bacteria into the vegetable.

22. Serving Vegetables serve raw on a relish tray- celery, cucumbers, radishes, tomatoes, peppers, turnips, carrots, cabbage, cauliflower, and broccoli. cut in different shapes to add appeal (rings, wedges, sticks) serve in a salads

23. Tear lettuce to reduce browning. Keep cut potatoes in cold water to prevent brown discoloration.