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VEGETABLES

Delve into the diverse world of vegetables, from their growth and flavors to their botanical names. Learn how vegetables are categorized by nutrients, colors, and types, and discover the importance of antioxidants and phytonutrients. Find out how to select, store, and prepare vegetables to maximize their nutritional value and enjoy their freshness. Uncover the benefits of different ways to classify vegetables and understand how they contribute to a healthy diet.

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VEGETABLES

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  1. VEGETABLES Chapter 19

  2. 3 ways to classify vegetables... • 1. How do they grow? • 2. What’s their flavor? • 3. What color are they?

  3. Botanical Names for Vegetables - Parts of plant from which they come. • Tubers – • potatoes

  4. Botanical Names for Vegetables - Parts of plant from which they come. • Bulbs – • chives, onions, garlic

  5. Roots – • beets, turnips, carrot, radish • Stem – • asparagus, celery, mushroom

  6. Leaves – • brussel sprouts, cabbage, greens, lettuce, spinach. • Seeds – • beans, peas, corn

  7. Flowers – • artichoke, cauliflower, broccoli • Fruit – • cucumber, eggplant, tomato, peppers, squash

  8. What’s their flavor? • Very Strong-flavored • Onions • Leeks • Garlic

  9. Strong-flavored • Brussels Sprouts

  10. Broccoli

  11. Turnips

  12. Cauliflower

  13. Cabbage

  14. Mild-flavored • Spinach

  15. Celery

  16. Beets

  17. Peas

  18. Corn

  19. Squash

  20. Green beans

  21. Potatoes

  22. Carrots

  23. Types of vegetables... • Starchy • Includes: • Potatoes • Sweet potatoes • Corn • Legumes (dry beans)

  24. Veggies with a high water content • Includes: • Tomatoes • Lettuce • Celery

  25. Veggies Can Also Be Categorized by Nutrients

  26. Carbohydrates • Sugar, starch, & cellulose • Supplies the body with energy • Potatoes are high in carbohydrates Protein • Dried beans, lentils and legumes are great sources of protein • Protein builds, maintains and repairs tissue.

  27. Vitamin A Function: Promotes normal growth of bones & teeth Helps maintain healthy skin tissue & night vision Vegetable sources: Leafy green & deep-yellow vegetables Broccoli, spinach, carrots, & squash Nutrients in vegetables...

  28. Vitamin C • Function: • Helps body form & maintain collagen • Helps body repair itself & fight infections • Vegetable sources: • Leafy greens • Broccoli, green peppers, tomatoes, & cabbage

  29. Nutrients in vegetables... • B Vitamins • Functions: • Prevents beriberi • Helps body use carbohydrates • Helps body break down proteins • Vegetable Sources: • Seed vegetables (dry beans) • Lima beans & peas

  30. Minerals • Functions: • Body needs 21 minerals to maintain good health • Needed to build bones, soft tissue, & other compounds • Vegetable sources: • Spinach (high in iron) • Kale (high in calcium)

  31. Green Chloryphyll Purple Anthocyanins Red Red lycopene Yellow/Orange Carotenoids beta-carotene Yellow lutein White Diallyl sulfide Allyl methyl trisulfide Color determines a plant’s antioxidants

  32. Antioxidants • Antioxidant molecules stave off damage to the body by removing unstable chemical by-products (free radicals) before they have a chance to interact with and do damage to our cells’ mechanisms.

  33. Antioxidant Example • When we rub lemon juice on an apple to keep it from browning, we are protecting it from exposure to oxygen, thus producing antioxidation. • Oxygen causes our body to “rust” (wear out early). Antioxidants can help prevent this damage.

  34. PhytoNutrients in vegetables... • Chlorophyll (green) • Substance found in plants that makes them green • Reduces DNA damage • Food Sources – Dark green leafy veggies

  35. PhytoNutrients in vegetables... • Anthocyanins (purple) • Bolsters cellular antioxidant defenses;  • May contribute to maintenance of brain function • Food sources: eggplant

  36. PhytoNutrients in vegetables... Red Lycopene (red) * May contribute to maintenance of prostate health * Tomatoes and processed tomato products

  37. PhytoNutrients in vegetables... Beta-Carotene (orange) • neutralizes free radicals which may damage cells; • bolsters cellular antioxidant defenses • Food Sources: Carrots and various fruits

  38. Fresh Desirable qualities Crisp Bright Color Firm Absence of decay Storage Store in fridge Eat in 2-3 days Forms of Vegetables: Selection & Storage...

  39. Canned • Advantages • Precooked • Convenient • Disadvantages • Higher in sodium • Possibly mushy texture • Storage • Store at room temperature • Use by expiration date, if given

  40. Frozen • Benefits • Partially prepared • No need to thaw before cooking • No sodium added • Retain the appearance & flavor fresh-picked veggies • Usually cost less than fresh • Available “out of season” • Storage • Keep frozen • Do not refreeze if thawed

  41. Dried • Most common dried veggies are legumes • (dry beans) • Benefit • Long shelf life • Disadvantage • Must soak dry beans before cooking • Storage • Store in a cool dry place

  42. Prepare vegetables with care... • Cook for the shortest time possible • Heat destroys some vitamins • Use as little water as possible • Some vitamins dissolve in the cooking water • Pare or cut just before cooking • Air and light destroy some vitamins

  43. Prepare the largest pieces possible • To expose the smallest surface area to all of the above • Serve or save cooking liquid • Use it in soups, sauces, gravies, & stews • Don’t throw away the nutrients in the cooking water

  44. Changes in veggies during cooking... • The cellulose (fiber) becomes softened by the heat & moisture of cooking • The starch absorbs water, swells, and becomes easier to digest • Flavors & colors undergo changes • Some of the nutrients may be lost

  45. Methods of vegetable cookery... • Boiling • In a small amount of water in a covered pan

  46. Baking • Bake veggies in their own skins after washing them thoroughly

  47. French frying • Fry veggies after dipping in batter or crumbs • Fry them in hot oil deep enough to cover the veggies

  48. Stir frying Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok

  49. Broiling or Grilling • Brush veggies with fat or oil • Broil over or under direct heat

  50. Steaming • Steam mild-flavored veggies in a steamer over rapidly boiling water • Microwave can also be used to steam veggies

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