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Vegetables Chapter 29 Pages 450-464 What is a vegetable? • • Add flavor, color, and Contribute significantly to to meals Nutrients in vegetables • • • • • • Vitamin C Folic Acid Vitamin K Calcium Magnesium Vegetables are a good source of fiber, , and phytochemicals Phytochemicals • Lower your risk of some cancers and heart disease ▫ Lycopene- found in tomatoes ▫ Beta Carotene- found in carrots Types of vegetables • ▫ ▫ Broccoli and Cauliflower Tender and can be eaten raw or cooked • ▫ • ▫ ▫ ▫ Tomatoes, cucumbers, peppers, squash, eggplant Can be eaten raw or cooked • • ▫ ▫ Plant part that grows new plants Beans, corn, and peas ▫ ▫ Roots store a plants food supply Carrots, turnips, and radishes ▫ Large underground stem that store nutrients Potatoes • • ▫ ▫ ▫ Celery and asparagus Need minimal cooking, can be eaten raw Cabbage, lettuce, brussel sprouts, and spinach Minimal cooking, can be eaten raw • ▫ ▫ Layers of fleshy leaves surrounding the underground part of the stem Onions and garlic Buying Fresh Vegetables • • • • • - Vegetables are harvested ripe, most last 2-5 days although root vegetables last several weeks & - Select bright characteristic color and crisp texture- avoid potatoes that have green color which could indicate solanine, a bitter, toxic compound - Typical for vegetables- misshapen have inferior texture and flavor - Should feel heavy in relation to its size - Aviod wilted, damaged, or decayed vegetables Storing Fresh Vegetables • • • Potatoes- Cool, dark, dry place (separate from onions) Onions- cool, dry area in a basket or loosely woven bag ▫ Become moldy in refrigerator or plastic bags ▫ If stored with potatoes, onions will absorb the moisture from the potatoes and become moldy. The potatoes will sprout faster Other Vegetables- refrigerator in airtight containers or plastic bags in the refrigerator crisper drawer Washing and Serving Fresh Vegetables • • • Wash all fresh vegetables thoroughly to remove dirt and (even before you peel) Scrub root vegetables with a . Do not soak in water or use detergents to wash vegetables Raw vegetables can be served in salads, as a snack, or as , sliced or small vegetables served with a dip. Cooking Fresh Vegetables • • Many must be cooked to make them edible and easy to Method you choose and length of cooking time depends on the vegetable, its tenderness, the size of the pieces, and your own taste preference Convenience Forms of vegetables • ▫ ▫ Canned whole, sliced, or in pieces Already cooked during canning process ▫ ▫ Closest in nutrients, color, and texture to fresh vegetables Take less time to cook than fresh vegetables because they are pre-heated prior to freezing • • ▫ ▫ Mushrooms, tomatoes, and potatoes are vegetables that can be dehydrated and late reconstituted for used in recipes Dried vegetables can be restored to their former condition by adding water How Cooking Affects Vegetables • Read page 459-460 in your textbook, the section labeled “Cooking Vegetables.” Describe what happens to the following: – Nutrients – Color – Flavor – Texture and shape • Then choose 1 of the following cooking methods on pages 460-462 to discuss in your notes in further detail. • Cooking Method Selected: