Vegetables Creative Foods Vegetable Classifications u Roots u

Vegetables Creative Foods

Vegetable Classifications u Roots u Bulbs u Tubers u Stems u Leaves u Flowers u Fruits u Seeds

Roots u Roots grow deep into the soil. u Roots store and provide food to their plants, making them rich in nutrients. u Quality roots are firm, unwrinkled, unblemished, and have good color.

Roots u Beets u Carrots u Parsnips u Radishes u Rutabagas u Sweet potatoes u Turnips

Bulbs u Bulbs: vegetables which bulb flesh is edible. u Bulbs are often used for seasoning and flavoring. u Most of these vegetables have a strong taste and odor. u Garlic: strong-smelling multi-cloved bulb. u Onion: strong tasting vegetable, a variety of garlic. u Leek: plant with a small edible bulb. u Quality bulbs are firm, fresh-looking, and have a good color.

u Garlic u Onion u Leek Bulbs

Tubers u Tubers are large, round, underground stems that grow just below the surface of the soil. u They store and provide food to their plants, making them rich in nutrients. u Quality tubers are firm, unwrinkled, unblemished, and have good color.

Tubers u Potatoes u Jerusalem artichokes

Stems u Vegetables in this category produce edible stems, stalks, and shoots. u They are picked when young and tender. u Quality stems, stalks, and shoots are firm, unblemished, and have no browning. Vegetables - stalk: vegetable with an edible stem. Celery: vegetable with edible petioles. Asparagus: vegetable with edible shoots. Swiss chard: white beet. Rhubarb: stem-vegetable with edible petioles.

Stems u Asparagus u Celery

Leaves u Vegetables in this category can be served raw or cooked. u They shrink when cooked because of their high water content. u Flavors of leafy greens range from mild to spicy. u Quality greens have crisp, bright leaves without and brown spots.

Leaves u Brussels u Cabbage u Lettuce u Spinach sprouts

Flowers u These vegetables grow quickly in cool weather. u They are served raw as well as cooked. u Quality cauliflower and broccoli are firm, heavy for their size, and have a good color.

Flowers u Artichokes u Broccoli u Cauliflower

Fruit - Vegetables u Vegetables that are often called fruit -vegetables come from flowering plants and contain at least one seed. u Therefore, they are technically the fruit of the plant. u For the purpose of commercial kitchens, however, they are categorized as vegetables since they are savory rather than sweet. u Quality fruit-vegetables have smooth, unblemished skin.

Fruit - Vegetables u Tomatoes u Cucumbers u Eggplant u Okra u Peppers u Pumpkins u Squash

Seeds u This category consists of vegetables with edible seeds. u Some of the pods are also edible, but the seeds are more nutritious. u Quality seeds and pods are firm, well-shaped, and without blemishes.

Seeds u Peas u Corn u Beans

Nutritional contribution of Vegetables are excellent sources of many vitamins and minerals. At least 5 servings should be included in your diet daily

Carbohydrates Main source of energy for the body Seeds, roots, tubers

Fiber u Form of complex carbohydrate that the human body can not digest. u Provides bulk in the diet. u Linked to the prevention of heart disease by lowering cholesterol levels u Bulk may dilute carcinogens Men – 38 grams Women 25 grams http: //216. 255. 136. 121/Music. And. Play/M_Home. jsp

Vitamins A, D, E, K u Fat soluble vitamins u Stored u If in the liver taken in large quantities for a long period of time, can accumulate and cause disease

Vitamin A u u u Protects eyes and enables night vision Keeps skin and hair healthy Strengthens immune system

Deficiency u Night blindness

Vitamin E u u Antioxidant Helps create muscles and red blood cells

Deficiency u Rare except in the case of premature infants u Large doses from supplements may cause hemorrhage

Water soluble vitamins u Dissolve in water and must be consumed every day. u Body flushes excess in waste fluids

B Vitamins/ folate Assists in building red blood cells u Helps prevent damage to the brain and the spinal cord u

Vitamin B deficiencies u Thiamin u Riboflavin u u u Niacin u Beriberi – numbness in the legs and ankles Swollen, cracked lips and skin lesions Pellagra

Folate deficiencies u May develop in late stages of pregnancy – causing brain and spinal cord injuries in the unborn child u Inflammation of the tongue and digestive disorders or anemia

Vitamin C Strengthens immune system u Helps heal wounds u Collagen formation u Keeps gums healthy u

Deficiency u Scurvy

Mineral Contributions Calcium – Builds and strengthens bones and teeth u Helps blood to clot and heart function properly

Osteoporosis

Iron u Combines with protein to form hemoglobin u Stored in the body and used over and over u Deficiency - anemia

Cruciferous u Cabbage family vegetables contain compounds that may help to block the development of cancer

Most vegetables are served cooked u Softens vegetables u Intensifies flavor u Properly done maintains nutrients

Dry Heat Methods of Cooking u Grilling and broiling – Cooks quickly under very high heat – The heat caramelizes the vegetables, giving a pleasing flavor – Examples u Potatoes, tomatoes, squash and eggplant

Baking u Vegetables are cooked at a lower temperature for a long period of time u Examples: root vegetables

Dry Heat Methods with Fat Sauteing u Vegetables cook in a small amount of butter or oil u Heat is very high so the vegetables cook quickly u Color stays bright u Examples – Mushrooms, squash

Deep- frying u Vegetables are coated in batter and then submerged in hot oil u Examples – Potatoes, cauliflower

Cooking with moist heat u To retain nutrients, cook for the minimum amount of time needed in a small amount of liquid u If possible, reuse the liquid in soups and stocks

Blanching u Used to remove the skins from vegetables u Involves plunging vegetables into boiling water briefly, then immediately into cold water to stop the cooking process u Used to increase color and flavor before freezing

Steaming and simmering u Placing vegetables above boiling water or in a small amount of water u End result is soft, colorful, flavorful vegetables u Example – Broccoli, green beans

Poaching and braising u Cook in just enough simmering liquid to cover the food for a long period do time u The liquid is saved and served with the vegetables u Example – Cabbage, leeks, onion

Parboiling u Used to partially cook vegetables before another method of cooking u Helps to remove strong flavors u Example – Root vegetables, cabbages

Cooking Vegetables by Class Green Pigment Chlorophyll Cook in small amounts of water u Use a short cooking time and keep the pan lid off for the first few minutes of cooking u Then cover for the remainder of cooking time u

u Yellow Pigment u Carotene u Cook in a small amount of water with the pan covered

u White Pigment u Flavones u Avoid overcooking to prevent undesirable color changes

Red pigment u Anthocyanin u u Cook in small amount of liquid with the pan lid on, just until tender.

u u Mildly flavored vegetables Peas, green beans, corn, beets, parsnips u Cook in small amount of water with the pan covered

Strongly flavored vegetables u Cabbage, brussels sprouts, broccoli, yellow turnips u u Cover with water and cook uncovered for a short time

Very strongly flavored vegetables u Leeks onions u Cover with water and cook in an uncovered pan for a longer time u Until translucent u

Resources u http: //images. google. com/imgres? imgurl=http: //www. cookwithaloha. com/o nions. jpg&imgrefurl=http: //www. cookwithaloha. com/all_about_onions. Sept 2 005. htm&h=227&w=280&sz=14&tbnid=rp. Dq. Bml 9 zs. Dg. KM: &tbnh=88&tbnw =109&hl=en&start=169&prev=/images%3 Fq%3 Donions%26 start%3 D 160% 26 svnum%3 D 10%26 hl%3 Den%26 lr%3 D%26 sa%3 DN u http: //images. google. com/imgres? imgurl=http: //www. allcreatures. org/recipes/images/i-onionsyellow_small. jpg&imgrefurl=http: //www. all-creatures. org/recipes/ivegetables. html&h=206&w=200&sz=5&tbnid=Fuz_wgwf. L 4 z. Jv. M: &tbnh=100 &tbnw=97&hl=en&start=10&prev=/images%3 Fq%3 Donions%26 svnum%3 D 10%26 hl%3 Den%26 lr%3 D%26 sa%3 DG http: //www. worldcommunitycookbook. org/season/guide/general. html

u http: //www. shakeoffthesugar. net/article 1056. html u http: //www. wegmans. com/kitchen/ingredients/produce/