Download Creative Cooking 1

Creative Cooking 1
VEGETABLES
NUTRTIONALLY
• VEGETABLES CONTAIN MANY
VITAMINS AND MINERALS
Vegetables are classified by:
• Parts of the plant they come from
• Flavor
• Color
VEGETABLE FRUITS
• COME FROM THE BLOSSOM
OF THE PLANT
• HAVE MANY SEEDS
• SUCH AS:
TOMATOES
CUCUMBERS
EGGPLANT
PUMPKIN
Peppers
SQUASH
Did you know?
• Dark green
vegetables such
as broccoli, green
pepper and raw
cabbage are
excellent sources
of Vitamin C
FLOWER VEGETABLES
• HAVE A FLOWER LIKE
APPEARANCE
• SUCH AS
BROCCOLI
ARTICHOKES
CAULIFLOWER
White Colored vegetables contain
pigments called FLAVONES
SEED VEGETABLES
• HOLD THEIR SEEDS INSIDE A
SHELL OR HUSK
PEAS
CORN
BEANS
Did you know?
• Water soluble
vitamins, such
as B & C can be
lost in cooking
if put in too
much water
LEAF VEGETABLES
• HAVE NUMEROUS LEAVES
AROUND A CORE
LETTUCE
BRUSSEL SPROUTS
CABBAGE
Vegetables high in water are called succulents
Did you know?
• Fresh
vegetables
retain their
quality for only
a short period
of time, so use
within a week of
purchasing
STEM VEGETABLES
• GENERALLY LONG
• EAT THE STEM OF THE PLANT
CELERY
ASPARAGUS
FRUITS, FLOWERS, SEEDS,
STEMS AND LEAVES
•
•
•
•
Have high water content
Are lower in calories
Have a lot of fiber
Grow above ground
TUBER VEGETABLES
• Are heavier, denser in
consistency
• Contain a lot of starch
POTATOES
SWEET POTATOES
GINGER ROOT
ROOT VEGETABLES
• Are the root part of the plant
• Such as:
CARROTS
deep yellow to orange vegetables
contain CAROTENE
RADISHES
BEETS
Deep red vegetables contain a pigment called
ANTHOCYANIN
PARSNIPS
BULBS
• Grow underground
• Have strong flavors
ONIONS
GARLIC
DRIED LEGUMES
• Include peas,
beans and
lentils
• Are high in
protein
Did you know?
• When selecting
vegetables,
select those
that are
medium in size
for best flavor
Vegetables bought in season
• are generallly high in quality
• Lower in price
Vegetables
• Should be rinsed in cold running
water to remove soil and
pesticides before using
Did you know?
• The darker,
deeper color
vegetables
have more
nutrients than
lighter!
FROZEN VEGETABLES
Retain the
appearance &
flavor of fresh
vegetables
• Better than
canned or
dried
When buying frozen
• Avoid packages with ice on them
Canned vegetables
• Can be eaten any time
• May lose flavor, color and texture
in processing
• May lose nutrients to their water
pack
• Avoid dented cans when
purchasing
Cooking vegetables
• Cooking vegetables softens the
CELLULOSE which is the structure of the
vegetable
• Thus they are easier to chew
• To prepare vegetables for freezing you
need to BLANCH them in boiling water for
a minute, then dry and freeze
Cooking Tips
• BAKING SODA may be added to some
vegetables making them brighter in color
however you may lose nutrients
• An ACID such as vinegar or lemon juice
can also keep colors brighter
• ALKALI found in water will turn red
cabbage purple, but can be remedied by
added a small amount of acid