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Vegetable Notes and Review Nutrition and Food Prep 1 Classifications Tubers: Potatoes Bulbs: Onions and Garlic Roots: Beets, Turnips, Carrots, Radish, Sweet Potato Stem: Asparagus, Celery, Mushrooms Leaves: Lettuce, Spinach Seeds: Lima Beans, Peas, Corn Flowers: Artichoke, Cauliflower, Broccoli, Brussel Sprouts Fruits: Tomatoes, Cucumbers, Eggplant Flavors of the Vegetables Strong: Cabbage, Brussel Sprouts, Turnips, Cauliflower, Onions Mild: Most other vegetables Nutrients High Water Content: Fruits, stems, flowers, leaves Tomatoes, Celery, Broccoli, Lettuce Lower Cellulose Structure means they cook faster! Starches: tubers, bulbs, roots seeds Potato, Sweet Potato, Lima Beans, Corn Higher Cellulose Structure means they take longer to cook! Pigments Yellow/Orange= Carotene White= Flavone Red/Purple= Anthocyanin Green= Chlorophyll When we overcook vegetables, the pigment leaches into the water! This means were are losing VITAL NUTRIENTS!!!! Forms of Vegetables Fresh Only available certain times of the year Only buy fresh vegetables that are IN SEASON! Vegetables out of season usually travel from far! Canned Vacuumed sealed to preserve the texture Frozen Flash boiled then frozen to keep the nutrients in Dried The moisture is taken out (such as vegetable chips!) Nutrient Contribution Vitamins: Minerals: Calcium= Strengthens bones and teeth Iron= helps filter out your blood to create new blood Carbohydrates: Chlorophyll= Green substance of the plant Vitamin A= Helps your eyes dialate Vitamin C= Strengthens your immune system Vitamin B= Helps your brain function properly! Cellulose, starch and sugar= Gives you energy! Fiber= MAKES YOU POOP! Sugars are naturally found in vegetables Proteins: Incomplete Plant Based Protein= Legumes such as dried beans and peas! Vegetable Cookery Goal is to retain color, flavor, nutrient and texture! Cellulose structure softens and they become less crisp Starch absorbs the water, swells and become more soluble Water-soluble vitamins from vegetables seep out into the water Amount of Water Loss of nutrients is reduced when cooked in small amount of water Pan should be covered to prevent both scorching and loss of water due to evaporation 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 an lose their texture and shape and become mushy! Properly cooked vegetables retain their color, flavor, texture and most importantly the NUTRIENTS! Vegetable Cookery (Continued) Method of Cookery Boil: boil is mall amount of water, add vegetables, return to boil, cover pan and reduce heat to simmer Baked: Wash thoroughly and place on oven rack Panned: Stir-fry, braised (fat, low heat) Steamed: 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: Extremely high heat (tomatoes, eggplant) Microwave: Retain color, flavor, texture and nutrients Selection and Buying Canned: More water cooked at processing time, graded by the government Fresh: More nutritious, crisp, firm, color and most nutrients Frozen: Label information is your guide Dried: Beans, Peas, Legumes—Soak before cooking, very CHEAP! Care and Storage Refrigerate most, examine before putting away and use as soon as possible Tubers and root vegetables—Store in a cool, dry, dark place Canned Vegetables—On shelf at room temperature, use within one year Frozen—Use immediately when thawed and as soon as possible to prevent freezer burn
