VEGETABLES Vegetables The term vegetable refers to any herbaceous plant that can be partially or...
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Transcript of VEGETABLES Vegetables The term vegetable refers to any herbaceous plant that can be partially or...
VEGETABLESVEGETABLES
Vegetables• The term vegetable refers to any
herbaceous plant that can be partially or wholly eaten
• The plant has no woody tissue• Vegetables contain more starch
and less sugar than fruits
Botanical Classification• Leaves -Brussels sprouts, cabbage• Stems and shoots –celery, asparagus• Roots –beets, turnips, carrots• Tubers -Potato• Bulbs -Chive, onion, garlic• Seeds -beans, peas, corn• Fruits-tomato, green pepper• Flowers –broccoli,cauliflower
Vegetable ColorColor and nutrient value• Red: A, C, thiamine, iron• Green: A,B,C, iron, calcium• White: B, C, iron, calcium• Yellow: A,B,C, calcium
Cabbages• This Family refers to a large
number of vegetables used for their heads or flowers – Bok Choy Broccoli– Brussels sprouts Cauliflower– Head cabbages Red
cabbage– Kale Kohlrabi– Napa cabbage Savoy
• Bok Choy • Brussels sprouts
• Kale • Napa cabbage
• Kohlrabi • Savoy
Fruit-Vegetables
• Avocados• Eggplants
– Asian and Western
• Peppers– Sweet peppers– Hot peppers
• Tomatillos• Tomatoes
– Sun-dried tomatoes
• Tomatillos • Eggplant
• Japanese eggplant
Gourds and Squashes
• Chayote• Cucumbers• Squashes
– Winter squashes– Summer squashes
• Chayote • Winter squash
Greens• Lettuce• Mustard• Collards• Sorrel• Spinach• Swiss chard• Turnip greens
• Mustard • Collards
• Sorrel • Swiss chard
Mushrooms and Truffles
• Mushrooms
• Black Truffles • Morel Mushrooms
Onions
• Bulb onions• Garlic• Leeks• Scallions• Shallots
• Leeks • Scallions
• Shallots • Garlic
Pods and Seeds
• Corn• Legumes• Dried beans• Fresh beans• Shelling peas• Edible pea pods• Okra
• Okra • Snow Peas
• Sugar Snap Peas • Shelled peas
Roots and Tubers
• Beets• Carrots• Celery roots• Jicama• Parsnips• Radishes• Rutabagas• Turnips• Potatoes
• Celery roots • Jicama
• Parsnips • Rutabagas
Stalks• Artichokes• Asparagus• Celery• Fennel• Hearts of palm• Bamboo shoots• Nopales
• Fennel • Artichoke
• Nopales • Hearts of palm
Baby Vegetables• Baby globe carrots• Baby zucchini with blossoms• Baby yellow squash with blossoms• Chiogghi beets
Nutrition• Vegetables provide the following
Vitamins and Minerals:– Vitamin A– Vitamin C– Vitamin D– Potassium– Folic Acid– Calcium– Magnesium
Other Vegetable Nutrients
• Chlorophyll, calcium, carbohydrates:
cellulose, vitamins A, B, C, iron,
• Protein: dried beans and peas
Nutrition, continued…• Vegetables contain NO cholesterol• They are low in calories, fat and
sodium (They are “Nutrient Dense”)• We should eat 2 ½ c. daily from the
Vegetable Food Group.
Vegetables• Most teenagers should eat 2 ½ - 4 cups
of vegetables daily. 2 ½ cups for a 2000 calorie diet.
• Eat a variety of vegetables every day. Eat different colors of vegetables to get adequate nutrients.
• Vegetables are a good source of:– Vitamins– Minerals– Complex Carbohydrates.
How do you choose quality vegetables?
A- Firm TextureB- No DecayC- CrispD- SmoothE- No BruisesF- Good Color
Vegetables can enhance…
ColorTextureVarietyFlavorShape
Cooking Changes
• Cellulose softens, not as crisp, starch absorbs water making vegetable becoming more soluble, nutrients dissolve, color and flavor change
How do you avoid nutrient loss in
vegetables?
You can use the liquid that is left over after you cook vegetables in soups & gravies.
Best Cooking Methods for Preserving Nutrients
• The two BEST methods are:– Microwaving– Steaming
• You can also:– Bake– Stir-Fry– Simmer– Sauté
Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables
• Cook in larger pieces• Use small amounts of water• Cook only until “fork” tender• Cook quickly• Save the water used to cook in
for soups and gravies (most nutrients dissolve into the water)
Ways to prepare vegetables that
cause them to lose nutrients
• Pressure Cooking
• Boiling
• Deep frying
Things that destroy vitamins found in
vegetables
Macro-minerals
• Calcium
• Phosphorus
• Sodium
• Potassium
TRACE MINERALS
Zinc
Iron
Iodine
Fluoride
Copper