Vegetables

Goal 7.03: Demonstrate selection and preparation of vegetables.

Nutrients in Vegetables

one of the most nutritional foods

rich in vitamins and mineralsbell pepper, tomatoes, raw

cabbage high in vitamin C

leafy green vegetables provide folic acid, vitamin K, calcium, and magnesium

important source of fiber, carbohydrates, and phytochemicals

contain no cholesterol low in fat, sodium, and

caloriescontain antioxidants

(vitamins A and C and lycopene) (eating them may lower your risk of cancer and heart disease)

Plant Parts1. flowers- are the flowers of the

plant/ ex. broccoli and cauliflower/tender can be eaten raw or cooked

2. fruits-come from the fruit of the plant/ tomatoes, cucumbers, peppers, eggplant, squash

3. seeds- part that grows new plants/high in nutrients/ require minimal cooking/beans, peas/corn (also a grain)

4. stems- edible and need little cooking/ celery/asparagus (also a flower)

5. leaves- cabbage, lettuce, Brussels sprouts, spinach/tender/eaten raw (salad greens) or lightly cooked (cooking greens)

6. roots-store a plant’s food supply/can be eaten raw or cooked/carrots, turnips, radishes

7. tubers-large underground stem that stores nutrients/must be cooked/potato

8. bulbs- layers of fleshy leaves surrounding the underground stem/eaten raw or cooked/onions, garlic

Sea Vegetables

also called seaweeds many grown in Japan classified as algae low in fat/high in vitamins and nutrients contain sodium used in sushi used in ice cream, salad dressing, pudding

mixes- (carrageen- helps produce proper consistency)

Buying Fresh Vegetables

1. ripeness-harvested when ripe/buy only what you can use within 2-5 days/root vegetables can last for several weeks

2. color and texture-bright characteristic color/crisp texture/ avoid green potatoes- light has damaged the vegetable and should be cut away before eating

3. shape-typical for the vegetable/ misshapen indicates inferior texture and flavor

4. size- feel heavy/extra large vegetables could be overripe, tough, and have poor flavor/small are immature and lack flavor

5. condition- do not choose wilted, decayed, or damaged vegetables/root vegetables, bulbs, tubers should not sprout- indicates they were stored too long

Storing Fresh Vegetables

store tubers, roots, and bulbs in cool, dark, dry place

store other vegetables in airtight containers, perforated plastic bags, or the crisper in the refrigerator

Wash vegetables as needed. (moisture makes bacteria grow)

Vegetables can be stored in a small amount of water or ice.

Storing Onions cool, dry place allow air to circulate around them will become moldy in the

refrigerator do not store with potatoes

Storing Potatoes cool, dark, dry place do not refrigerate- will cause mold

to grow/cause the starch to turn to sugar

if they are exposed to light-turn green and will go bad (solanine)

can be stored in a brown paper bag

Washing Vegetables

Wash tender vegetables under cool running water.

Scrub potatoes, root vegetables, and thick skinned vegetables (winter squash).

Do not soak in water. (causes nutrient loss)

Core lettuce before storing

Do not use detergents. (could react with waxes or pesticides)

Always wash before peeling. Peeling can transfer bacteria into the vegetable.

Serving Vegetables serve raw on a relish tray- celery,

cucumbers, radishes, tomatoes, peppers, turnips, carrots, cabbage, cauliflower, and broccoli.

cut in different shapes to add appeal (rings, wedges, sticks)

serve in a salads

Tear lettuce to reduce browning.

Keep cut potatoes in cold water to prevent brown discoloration.