Vegetables

ObjectiveStudents will be able to:1) distinguish between the

classification of vegetables2) identify the nutrients present

in vegetables and their functions3) explain the purchasing and

storing of fresh vegetables

Essential Questions1) How are vegetables classified?2) What nutrients are supplied by

vegetables?3) Why are they important in

your diet?4) How can vegetables be

prepared and served?5) How should vegetables be

purchased and stored?

Vegetable Classifications - 8 Vegetables are often classified

according to the part of the plant from which they come.

1. Bulbs2. Flowers3. Fruits4. Stems5. Leaves6. Seeds7. Tubers8. Roots

Bulbs

Examples: Garlic and onions

FlowersExamples:

Artichokes, broccoli and cauliflower

FruitsExamples:

Tomatoes, Cucumbers, Eggplant, Okra, Peppers, Pumpkins and Squash

Stems

Examples:

Asparagus and celery

LeavesExamples:

Brussels sprouts, cabbage, lettuce and spinach.

SeedsExamples:

Peas, corn and beans.

TubersExamples:

Potatoes and Sweet Potatoes

RootsExamples:

Beets, carrots, parsnips, radishes, rutabagas, and turnips.

Color and FlavorThese are two other ways to classify vegetables.

1) FLAVOR: Strong flavored vegetables would include:

Brussels sprouts, turnips and cauliflower. Mild flavored vegetables would include: Peas, beans and

potatoes2) COLOR: Green vegetables(leafy) might include: Spinach, Swiss

chard, and kale Chlorophyll Orange/Yellow vegetables might include: carrots, sweet

potatoes and pumpkin Carotene White vegetables might include: Cauliflower and Parsnips

flavones Red vegetables might include: beets and red cabage

anthocyanin

Nutritional Value-3 to 5 servings of vegetables should be included in your diet every day. -They are low in calories/fat and are rich in fiber which promotes good

digestion. -Vegetables provide an excellent source of vitamins and minerals that

can reduce your risk for stroke, heart disease, diabetes and some forms of cancer!

Here’s why: Leafy green and deep yellow vegetables = excellent sources of

Vitamin A, Calcium and Iron. Vitamin A is good for your hair, skin, and eyes. Calcium builds strong teeth and bones and Iron is good for your red blood cells!

Broccoli, green peppers, and raw cabbage = excellent sources of Vitamin C which is good for your immune system and reduces the risk of many diseases.

All vegetables = fair amounts of the B Vitamins Vegetable skin and pulp = fiber which aids in digestion.

Seeds, roots and tubers(starchy vegetables)= good carbs

Selecting Fresh VegetablesLook for these signs for freshness: Good color, firmness and absence of bruising/decay. Avoid wilted and misshapen vegetables. Medium in size are best. Small veggies may be

immature and lack flavor while large veggies can be over-mature and tough.

Also note: Handle vegetables carefully to prevent bruising. Buy only what you will use within a short time.

Vegetables lose quality quickly. Vegetables in season are usually high in quality and

low in price.

Storing Fresh VegetablesYou should use them ASAP for

best flavor, appearance and nutritive value. Most can keep in fridge for at least a few days or in plastic bags/containers at room temperature.

Cost of VegetablesThe cost of vegetables depends on the time

of year. Vegetables cost less when purchased during their peak growing season.

Example: Jersey corn is cheapest in the summer months.

If vegetables are purchased in the off season you will pay more. Remember you are paying shipping and handling for that item to get to you.

Next time you are in the produce section, check out the stickers on your veggies and see where your produce is coming from.

Other options for purchasing VegetablesIf you can’t buy fresh why not buy:

CannedFrozenDried

CannedThese can be whole, sliced or in pieces and

most are in water. A few may be stored in sauces. Some are also available in jars

These usually cost less than fresh or frozen. House brands (i.e.. Stop n Shop brand) will be less than commercial (Green Giant).

Choose cans that are free from dents, bulges, and leaks.

Store in a cool, dry place and store unused portions in the fridge.

Frozen VegetablesThese retain their appearance and

flavor better than canned or dried varieties. It may alter their texture a little.

These usually cost less than fresh, especially when looking for those not in season.

Choose packages that are clean and solidly frozen. Store in the coldest part of the freezer.

Dried VegetablesMost common are: peas, beans

and lentils. These legumes are high in protein and excellent sources of fiber.

Choose those that are uniform in size, free from visible defects and brightly colored.

Store them in covered containers in a cool dry place.

Preparing vegetables - RawMost vegetables can be enjoyed raw and that

is truly the most advantageous for vitamin absorption.

Remember raw veggies must be washed and trimmed well.

Trim bruised areas.Use a vegetable brush to scrub stubborn dirt

from crevices.Do not soak your vegetables as nutrients

may be lost this way.Leafy green vegetables may need several

washings to remove dirt and sand.

Cooked VegetablesChanges take place in vegetables when they are

cooked. 1. Cellulose(fiber) softens to make chewing easier.2. Starch absorbs water, swells and becomes easier to

digest.3. Flavors and nutrients change, and some may be

lost.

Notes:Properly cooked=Veggies with a crisp-tender texture

and pleasant color. Easily pierced with a fork.Overcooked= undesirable changes in color, texture,

flavor. May loose some of their nutrients.

Effects of Cooking Vegetables on their color/pigment:Green vegetables contain chlorophyll. Heat

affects this and that is why overcooked vegetables may look duller in color.

Yellow vegetables contain carotene(a source of Vitamin A). Heat does not destroy this, but it will escape into the water. Less water is best!

White vegetables contain flavones. Which are soluble in water. They will turn yellow or dark grey if overcooked.

Red vegetables contain anthocyanin. Alkali in water will affect it. Also cook in small amount of water or add some lemon juice or vinegar when cooking.

Effects of Cooking Vegetables on their Flavor:Mildly flavored vegetables (green

beans, peas, spinach): Should only be cooked in a small amount of water.

Strongly flavored(Cabbage, broccoli, turnips) should be covered in water allowing some of the flavor to escape.

Very strongly flavored(Onions, leeks) should also be covered in water.

Methods of Cooking VegetablesIn water: boiling or blanchingOver water: SteamingBakingFryingBroilingMicrowaving

Cooking in waterSuggestions: Use a pan with a

tight fitting lid and add a small amount of water and salt. Bring to a boil and add vegetables. Cover and quickly bring to a boil again. Reduce heat and simmer until crisp-tender.

SteamingPlace vegetables in a steam

basket over simmering water. Cover pan tightly and steam until visually or fork-tender.

BakingSome vegetables can be baked in

their skins (think potatoes!)Techniques vary with vegetable

and recipe. Follow all instructions carefully.

This takes longer than other methods.

FryingDeep fried, sauteed in oil, stir

frying are all examples.Placing the vegetables in a pan

with some sort of fat (EVOO, vegetable oil, butter, etc) will prevent them from sticking to the sides and provide flavor

Best to cook them over medium heat until tender.

BroilingBrush cut surfaces with oil or

melted fat. Place under the broiling unit and cook until tender. Careful! These cook quickly and must be watched!

Think tomatoes, eggplants and brussels sprouts.

MicrowaveVegetables cooked this way often retain

their shapes, color, flavor and nutrients given the short cooking time.

Frozen vegetables cooked in their packages must be vented for steam to escape.

Potatoes or tight skin vegetables should be pierced so they don’t explode.

Remember all vegetables will be hot when they come out so handle carefully and let them sit before cutting or eating!

Vegetable Finale!Vegetables look good and are

good for you!They can be purchased, prepared

and served in many different ways!

Your body needs the essential vitamins and nutrients provided by them.

Eat at least 3 to 5 a day!

Succulents

Flower, fruit, stem, and leaf vegetables are also called succulents because of their high moisture content.

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