Transcript VEGETABLES - Lake Stevens School District

VEGETABLES
Chapter 19
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
plant from which they come.
• Tubers –
– potatoes
Botanical Names for Vegetables - Parts of
plant from which they come.
• Bulbs –
– chives,
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?
• Very Strong-flavored
– Onions
– Leeks
– Garlic
Strong-flavored
– Brussels Sprouts
Broccoli
Turnips
Cauliflower
Cabbage
Mild-flavored
– Spinach
Celery
Beets
Peas
Corn
Squash
Green beans
Potatoes
Carrots
Types of vegetables...
• Starchy
– Includes:
•
•
•
•
Potatoes
Sweet potatoes
Corn
Legumes (dry beans)
Veggies with a high water content
• Includes:
• Tomatoes
• Lettuce
• Celery
VEGGIES CAN ALSO BE
CATEGORIZED BY NUTRIENTS
Carbohydrates
• Sugar, starch, & cellulose
• Supplies the body with energy
• Potatoes are high in
carbohydrates
Protein
• Dried beans, lentils and legumes
are great sources of protein
• Protein builds, maintains and
repairs tissue.
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 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...
• B Vitamins
– Functions:
• Prevents beriberi
• Helps body use carbohydrates
• Helps body break down proteins
– Vegetable Sources:
• Seed vegetables (dry beans)
• Lima beans & peas
Minerals
– 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)
Color determines a plant’s
antioxidants
• Green
– Chloryphyll
• Purple
– Anthocyanins
• Red
– Red lycopene
• Yellow/Orange
– Carotenoids
– beta-carotene
– Yellow lutein
• White
– Diallyl sulfide
– Allyl methyl trisulfide
Antioxidants
• Antioxidant molecules stave off damage to
the body by removing unstable chemical
by-products (free radicals) before they have
a chance to interact with and do damage to
our cells’ mechanisms.
Antioxidant Example
• When we rub lemon juice on an apple to
keep it from browning, we are protecting it
from exposure to oxygen, thus producing
antioxidation.
• Oxygen causes our body to “rust” (wear out
early). Antioxidants can help prevent this
damage.
PhytoNutrients in vegetables...
• Chlorophyll (green)
– Substance found in plants that makes them green
– Reduces DNA damage
– Food Sources – Dark green leafy veggies
PhytoNutrients in vegetables...
• Anthocyanins (purple)
– Bolsters cellular
antioxidant
defenses;
– May contribute to
maintenance of brain
function
– Food sources:
eggplant
PhytoNutrients in vegetables...
Red Lycopene
(red)
* May contribute to
maintenance of
prostate health
* Tomatoes and
processed tomato
products
PhytoNutrients in vegetables...
Beta-Carotene (orange)
• neutralizes free radicals
which may damage
cells;
• bolsters cellular
antioxidant defenses
• Food Sources: Carrots
and various fruits
Forms of Vegetables: Selection & Storage...
• Fresh
– Desirable qualities
•
•
•
•
Crisp
Bright Color
Firm
Absence of decay
– Storage
• Store in fridge
• Eat in 2-3 days
Canned
• Advantages
• Precooked
• Convenient
– Disadvantages
• Higher in sodium
• Possibly mushy texture
– Storage
• Store at room temperature
• Use by expiration date, if given
Frozen
– 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
Dried
– 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...
• 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...
• 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...
• Boiling
– In a small amount of
water in a covered pan
Baking
• Bake veggies in their own skins after
washing them thoroughly
French frying
– Fry veggies after dipping in
batter or crumbs
– Fry them in hot oil deep
enough to cover the veggies
Stir frying
Stir fry veggies in 1-2 Tbsp. of fat in a skillet, pan, or wok
Broiling or Grilling
– Brush veggies with fat or oil
–Broil over or under direct heat
Steaming
– Steam mild-flavored veggies in a steamer over rapidly
boiling water
– Microwave can also be used to steam veggies
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...
• 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...
• 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:
• 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