mycuisine Vegetables
How many vegetable classifications?
8
iron contribution of veggies
- soybeans, cooked spinach, cooked swiss chard, peas, chickpeas, turnip greens, collard greens, potatoes, asparagus
calcium contribution of veggies
- soybeans, okra, collard greens, spinach, kelp, broccoli, celery
characteristic of roots
- store and provide food to their plants making them rich in nutrients
characteristics of tubers
- store and provide food to their plants, making them rich in nutrients
examples of fruit vegetables (7)
- tomatoes - cucumbers - eggplants - okra - peppers - pumpkins - squash
which veggies have starch (Carbs) content?
- tubers - bulbs -roots - seeds
broiling/grilling
- use high heat to cook veggies quickly - preserves natural flavors
frying
- uses more fats/oils - usually using a coating
stir fry
- uses very little oil - cooks veggies quickly
what are stems?
- vegetables in this category produce edible stems, stalks, and shoots - picked when young and tender
What are leaves?
- vegetables that can be served raw or cooked
what are flowers?
- vegetables that grow quickly in cool weather
What are bulbs?
- vegetables where bulb flesh is edible
what are seeds?
- vegetables with edible seeds - some pods are also edible but seeds are more nutritious
What are the vegetable classifications?
1) Roots 2) Tubers 3) Leaves 4) Fruits 5) Bulbs 6) Stems 7) Flowers 8) Seeds
serving size of vegetables
- 1-4 cups everyday - 1 cup leafy - 1/2 cup cooked or chopped fresh - 3/4 cup of juice
red veggies
- anthocyanin (red to purple. blue) - add acid to keep food red
examples of flowers (3)
- artichokes - broccoli - cauliflower
Examples of stems (2)
- asparagus - celery
Examples of Roots (7)
- beets - carrots - parsnips - radishes - rutabagas - sweet potatoes - turnips
cooking methods (4)
- broiling - grilling - frying - stir fry
examples of leaves (4)
- brussels sprouts - cabbage - lettuce - spinach
cruciferous vegetables
- cabbage family veggies - contain compounds that may help block development of cancer
characteristic of flowers
- can be served raw or cooked
yellow color veggies
- carotene
green veggies
- chlorophyll
what are fruit vegetables?
- come from flowering plants and contain at least one seed - means they are fruit of plant - but categorized as vegetables because they are savory rather than sweet
quality of leaves
- crisp, bright leaves - no brown spots
incomplete protein of veggies
- dried beans, asparagus, cauliflower, broccoli, brussel sprouts, artichokes, watercress, sweet corn
nutritional contribution of vegetables
- excellent sources of many vitamins and minerals - 1/4 of meal should be vegetables
What should quality bulbs look like?
- firm - fresh-looking - good color
quality of cauliflower and broccoli (flowers)
- firm - heavy for size - good color
quality of stems (stalks and shoots)
- firm - unblemished - no browning
What should quality roots look like?
- firm - unwrinkled - unblemished - good color
what should quality tubers look like?
- firm - unwrinkled - unblemished - good color
quality of seeds (pods)
- firm - well-shaped - without blemishes
white veggies
- flavones (white to yellow. dark gray) - overcooking cause color change
Forms of veggies (4)
- fresh (all varieties may not be available certain times of the year) - canned - frozen (most nutrients, best) - dried
which veggies have water content?
- fruits - stems - flowers - leaves
Examples of bulbs (3)
- garlic (strong-smelling multi-cloved bulb) - onion (strong tasting vegetable, a variety of garlic) - leek (plant with a small edible bulb)
What are roots?
- grow deep into the soil
Difference btwn bulbs and tubers
- how they grow - appearance
What are Tubers?
- large, round, underground stems that grow just below the surface of the soil
vitamin a contribution of veggies (eyes)
- leafy greens and deep yellow veggies contain carotene which converts to vitamin A
vitamin b contributions
- lima beans and peas
vitamin C contribution of veggies
- most veggies contain it - broccoli, green peppers, tomatoes, cabbage
characteristics of bulbs
- often used for seasoning and flavoring - most have a strong taste and color
examples of seeds
- peas - corn - beans
example of tubers (3)
- potatoes - Jerusalem artichokes - sweet potatoes
car and storage
- refrigerate most - examine first - tubers and roots stored in cool dry dark place - canned veggies stored on shelf at room temp and used within a year - frozen is used immediately when thawed
characteristics of leaves
- shrink when cooked because of their high water content - flavors of leafy greens range from mild to spicy
quality of fruit vegetables
- smooth - unblemished skin