Exploring the World of Vegetables: A Nutritious Journey |

1. Vegetables Creative Foods

2. Roots Tubers Leaves Fruits Bulbs Stems Flowers Seeds Vegetable Classifications

3. Roots • Roots grow deep into the soil. • Roots store and provide food to their plants, making them rich in nutrients. • Quality roots are firm, unwrinkled, unblemished, and have good color.

4. Roots • Beets • Carrots • Parsnips • Radishes • Rutabagas • Sweet potatoes • Turnips

5. Bulbs • Bulbs: vegetables which bulb flesh is edible. • Bulbs are often used for seasoning and flavoring. • Most of these vegetables have a strong taste and odor. • Garlic: strong-smelling multi-cloved bulb. • Onion: strong tasting vegetable, a variety of garlic. • Leek: plant with a small edible bulb. • Quality bulbs are firm, fresh-looking, and have a good color.

6. Bulbs • Garlic • Onion • Leek

7. Tubers • Tubers are large, round, underground stems that grow just below the surface of the soil. • They store and provide food to their plants, making them rich in nutrients. • Quality tubers are firm, unwrinkled, unblemished, and have good color.

8. Tubers • Potatoes • Jerusalem artichokes

9. Stems • Vegetables in this category produce edible stems, stalks, and shoots. • They are picked when young and tender. • Quality stems, stalks, and shoots are firm, unblemished, and have no browning. Vegetables - stalk: vegetable with an edible stem.Celery: vegetable with edible petioles.Asparagus: vegetable with edible shoots.Swiss chard: white beet.Rhubarb: stem-vegetable with edible petioles.

10. Stems • Asparagus • Celery

11. Leaves • Vegetables in this category can be served raw or cooked. • They shrink when cooked because of their high water content. • Flavors of leafy greens range from mild to spicy. • Quality greens have crisp, bright leaves without and brown spots.

12. Leaves • Brussels sprouts • Cabbage • Lettuce • Spinach

13. Flowers • These vegetables grow quickly in cool weather. • They are served raw as well as cooked. • Quality cauliflower and broccoli are firm, heavy for their size, and have a good color.

14. Flowers • Artichokes • Broccoli • Cauliflower

15. Fruit - Vegetables • Vegetables that are often called fruit-vegetables come from flowering plants and contain at least one seed. • Therefore, they are technically the fruit of the plant. • For the purpose of commercial kitchens, however, they are categorized as vegetables since they are savory rather than sweet. • Quality fruit-vegetables have smooth, unblemished skin.

16. Fruit - Vegetables • Tomatoes • Cucumbers • Eggplant • Okra • Peppers • Pumpkins • Squash

17. Seeds • This category consists of vegetables with edible seeds. • Some of the pods are also edible, but the seeds are more nutritious. • Quality seeds and pods are firm, well-shaped, and without blemishes.

18. Seeds • Peas • Corn • Beans

19. Vegetables are excellent sources of many vitamins and minerals. At least 5 servings should be included in your diet daily Nutritional contribution of Vegetables

20. Main source of energy for the body Seeds, roots, tubers Carbohydrates

21. Fiber • Form of complex carbohydrate that the human body can not digest. • Provides bulk in the diet. • Linked to the prevention of heart disease by lowering cholesterol levels • Bulk may dilute carcinogens Men – 38 grams Women 25 grams http://216.255.136.121/MusicAndPlay/M_Home.jsp

22. Vitamins A, D, E, K • Fat soluble vitamins • Stored in the liver • If taken in large quantities for a long period of time, can accumulate and cause disease

23. Protects eyes and enables night vision Keeps skin and hair healthy Strengthens immune system Vitamin A

24. Deficiency • Night blindness

25. Antioxidant Helps create muscles and red blood cells Vitamin E

26. Deficiency • Rare except in the case of premature infants • Large doses from supplements may cause hemorrhage

27. Water soluble vitamins • Dissolve in water and must be consumed every day. • Body flushes excess in waste fluids

28. Assists in building red blood cells Helps prevent damage to the brain and the spinal cord B Vitamins/ folate

29. Thiamin Riboflavin Niacin Beriberi – numbness in the legs and ankles Swollen, cracked lips and skin lesions Pellagra Vitamin B deficiencies

30. Folate deficiencies • May develop in late stages of pregnancy – causing brain and spinal cord injuries in the unborn child • Inflammation of the tongue and digestive disorders or anemia

31. Strengthens immune system Helps heal wounds Collagen formation Keeps gums healthy Vitamin C

33. Deficiency • Scurvy

34. Calcium – Builds and strengthens bones and teeth Helps blood to clot and heart function properly Mineral Contributions

35. Osteoporosis

37. Iron • Combines with protein to form hemoglobin • Stored in the body and used over and over • Deficiency - anemia

38. Cruciferous • Cabbage family vegetables contain compounds that may help to block the development of cancer

39. Most vegetables are served cooked • Softens vegetables • Intensifies flavor • Properly done maintains nutrients

40. Dry Heat Methods of Cooking • Grilling and broiling • Cooks quickly under very high heat • The heat caramelizes the vegetables, giving a pleasing flavor • Examples • Potatoes, tomatoes, squash and eggplant

41. Baking • Vegetables are cooked at a lower temperature for a long period of time • Examples: root vegetables

42. Dry Heat Methods with FatSauteing • Vegetables cook in a small amount of butter or oil • Heat is very high so the vegetables cook quickly • Color stays bright • Examples • Mushrooms, squash

43. Deep- frying • Vegetables are coated in batter and then submerged in hot oil • Examples • Potatoes, cauliflower

44. Cooking with moist heat • To retain nutrients, cook for the minimum amount of time needed in a small amount of liquid • If possible, reuse the liquid in soups and stocks

45. Blanching • Used to remove the skins from vegetables • Involves plunging vegetables into boiling water briefly, then immediately into cold water to stop the cooking process • Used to increase color and flavor before freezing

46. Steaming and simmering • Placing vegetables above boiling water or in a small amount of water • End result is soft, colorful, flavorful vegetables • Example • Broccoli, green beans

47. Poaching and braising • Cook in just enough simmering liquid to cover the food for a long period do time • The liquid is saved and served with the vegetables • Example • Cabbage, leeks, onion

48. Parboiling • Used to partially cook vegetables before another method of cooking • Helps to remove strong flavors • Example • Root vegetables, cabbages

49. Cook in small amounts of water Use a short cooking time and keep the pan lid off for the first few minutes of cooking Then cover for the remainder of cooking time Cooking Vegetables by Class Green Pigment Chlorophyll

50. Yellow Pigment Carotene Cook in a small amount of water with the pan covered