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