Vegetables Ch.19
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Transcript of Vegetables Ch.19
VEGETABLESVEGETABLES
3 ways to classify vegetables...3 ways to classify vegetables...
• 1. How do they grow?
• 2. What’s their flavor?
• 3. What color are they?
Botanical Names for Vegetables - Parts of Botanical Names for Vegetables - Parts of plant from which they come.plant from which they come.
• Tubers – – potatoes
• Bulbs – – onions, garlic
• Roots – – beets, turnips, carrot,
radish
• Stem – – asparagus, celery,
mushroom
• Leaves – – brussel sprouts, cabbage, greens,
lettuce, spinach.
• Seeds – – beans, peas, corn
• Flowers – – artichoke, cauliflower, broccoli
• Fruit – – cucumber, eggplant, tomato, peppers,
squash
What’s their flavor?What’s their flavor?
• Very Strong-flavored– Onions
– Leeks
– Garlic
Strong-flavoredStrong-flavored
– Brussels Sprouts
BroccoliBroccoli
TurnipsTurnips
CauliflowerCauliflower
CabbageCabbage
Mild-flavoredMild-flavored
– Spinach
CeleryCelery
BeetsBeets
PeasPeas
CornCorn
SquashSquash
Green beansGreen beans
PotatoesPotatoes
CarrotsCarrots
What color are they?What color are they?• Green
– Peas
– Green beans
– Asparagus
– Celery
– Broccoli
– Spinach
• Red– Beets
– Red cabbage
– Red peppers
• Yellow/Orange– Carrots
– Wax beans
– Corn
– Squash
– Sweet potatoes
• White– Onions
– Potatoes
– Cauliflower
– Leeks
Types of vegetables...Types of vegetables...
• Starchy– Includes:
• Potatoes
• Sweet potatoes
• Corn
• Legumes (dry beans)
Veggies with a high water contentVeggies with a high water content
• Includes:• Tomatoes
• Lettuce
• Celery
Nutrients in vegetables...Nutrients in vegetables...
• Vitamin A– Function:
• Promotes normal growth of bones & teeth
• Helps maintain healthy skin tissue & night vision
– Vegetable sources:• Leafy green & deep-yellow vegetables
• Broccoli, spinach, carrots, & squash
Vitamin CVitamin C
• Function:• Helps body form & maintain collagen
• Helps body repair itself & fight infections
– Vegetable sources:• Leafy greens
• Broccoli, green peppers, tomatoes, & cabbage
Nutrients in vegetables...Nutrients in vegetables...
• B Vitamins– Functions:
• Prevents beriberi
• Helps body use carbohydrates
• Helps body break down proteins
– Vegetable Sources:• Seed vegetables (dry beans)
• Lima beans & peas
MineralsMinerals
– Functions:• Body needs 21 minerals to maintain good health
• Needed to build bones, soft tissue, & other compounds
– Vegetable sources:• Spinach (high in iron)
• Kale (high in calcium)
Nutrients in vegetables...Nutrients in vegetables...
• Chlorophyll– Substance found in plants that makes them green
• Carbohydrates– Sugar, starch, & cellulose– Supplies the body with energy– Potatoes are high in carbohydrates
Forms of Vegetables: Selection & Storage...Forms of Vegetables: Selection & Storage...
• Fresh– Desirable qualities
• Crisp
• Bright Color
• Firm
• Absence of decay
– Storage• Store in fridge
• Eat in 2-3 days
CannedCanned
• Advantages• Precooked• Convenient
– Disadvantages• Higher in sodium• Possibly mushy texture
– Storage• Store at room temperature• Use by expiration date, if given
FrozenFrozen
– Benefits• Partially prepared
• No need to thaw before cooking
• No sodium added
• Retain the appearance & flavor fresh-picked veggies
• Usually cost less than fresh
• Available “out of season”
– Storage• Keep frozen
• Do not refreeze if thawed
DriedDried
– Most common dried veggies are legumes
• (dry beans)
– Benefit• Long shelf life
– Disadvantage• Must soak dry beans before
cooking
– Storage• Store in a cool dry place
Prepare vegetables with care...Prepare vegetables with care...
• Cook for the shortest time possible – Heat destroys some vitamins
• Use as little water as possible– Some vitamins dissolve in the cooking water
• Pare or cut just before cooking– Air and light destroy some vitamins
• Prepare the largest pieces possible– To expose the smallest surface area to all of the above
• Serve or save cooking liquid– Use it in soups, sauces, gravies, & stews
– Don’t throw away the nutrients in the cooking water
Changes in veggies during cooking...Changes in veggies during cooking...
• The cellulose (fiber) becomes softened by the heat & moisture of cooking
• The starch absorbs water, swells, and becomes easier to digest
• Flavors & colors undergo changes
• Some of the nutrients may be lost
Methods of vegetable cookery...Methods of vegetable cookery...
• Boiling– In a small amount of
water in a covered pan
BakingBaking
• Bake veggies in their own skins after washing them thoroughly
French fryingFrench frying
– Fry veggies after dipping in batter or crumbs
– Fry them in hot oil deep enough to cover the veggies
Stir fryingStir frying
Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok
Broiling or GrillingBroiling or Grilling
– Brush veggies with fat or oil
–Broil over or under direct heat
SteamingSteaming
– Steam mild-flavored veggies in a steamer over rapidly boiling water
– Microwave can also be used to steam veggies
Veggies cooked in the microwave...Veggies cooked in the microwave...
• Benefits:– Little or no nutrient loss
– Good flavor and texture
• Note:– Remember to pierce vegetables cooked in their skins
– Ex. piercing a potato with a fork
Qualities of cooked vegetables...Qualities of cooked vegetables...
• Properly cooked veggies– Colorful– Flavorful– Tender-crisp texture
• Overcooked or improperly cooked veggies– May suffer undesirable changes in color,
texture, & flavor– They may lose many of their nutrients
Principles of vegetable cookery...Principles of vegetable cookery...
• Goal is to protect the vegetable’s:– Color
– Texture
– Flavor
– Nutrition
• Length of cooking time– Cook veggies ONLY until fork tender
– OVER COOKING
• Dulls the color
• Gives an unpleasant flavor
• Causes the veggies to become mushy
Pop Quiz:Pop Quiz:
• Question:– What is the main nutrient missing in vegetables?
• Answer:– FAT
• Which is easier for the body to digest?– a. Raw vegetables– b. Cooked vegetables
• Answer:– b. Cooked vegetables