• Identify vegetables and their uses. • Explain the value of vegetables in the diet.• Explain how to select and store vegetables.• Describe and demonstrate methods for

preparing, cooking and serving vegetables.

WCBOE WOF Unit IX - 1,3,5 and 6

Enjoyed raw or cooked in appetizers, side

dishes, soups, salads, breads, and main dishes.

Add flavor, color and texture to meals.

Contribute significantly to health

Many are rich in vitamin C Leafy green vegetables

provide folic acid, vitamin K, calcium, and magnesium.

Important source of fiber, complex carbohydrates, and phytochemicals.

No cholesterol Most are low in calories, fat

and sodium Many of them may lower your

risk of some cancers and heart disease, because they contain antioxidants, including vitamin A and C and lycopene.

Vegetables are found in different parts of specific plants. What is edible on one plant might not be on another.

Eat the entire plant – lettuce

The other parts – flowers, fruits, seeds, stems, leaves, roots, tubers…

Ref. text page 437 Fig31-2

Use Fig. 31-1, pages 432-436 Vegetable Descriptions and Uses

to complete chart on page 1 of note-taking packet

Seaweeds Grow in water with

filtered sunlight Many are grown in

Japan Classified as algae,

not plants Low in fat and rich in

vitamins and minerals Higher in sodium than

other vegetables

Carrageen (KAR-uh-geen) is a sea vegetable that helps produce the consistency of such products as ice cream, salad dressings, soups, and puddings

Other examples: arame, kombu, laver, wakame, nori, dulse, hijiki, agar

Fresh Can be bought locally Can be grown at

home Canned

Look for low sodium Frozen Dried Overall, the

nutrients are the same

Some are regular veggies picked while immature

Others are full grown plant varieties

Ripeness – best to use within 2-5 days

Color and texture Avoid color not normal to

the plant, such as green potatoes. This indicates solamine. It can be cut away.

Shape – look for normal Size – should feel heavy

in relation to its size. Extra large may be overripe, tough and have poor flavor. Too small may have poor flavor

Condition – wilted, decayed or damaged veggies have fewer nutrients and won’t last long. Best to buy without the tops. Avoid veggies that are sprouting.

Except for roots, tubers, and bulbs, veggies should be refrigerated as soon as possible.

Don’t wash yet, as moisture speeds up bacterial action and causes mold to grow.

Potatoes – store in a cool dry place, but don’t refrigerate due to the humidity. The dark helps keep them from turning green. A brown paper bag will work.

Onions – cool dry place in a basket or loosely woven bag, so onions can get air circulation. Don’t store with the potatoes, as it will speed up molding of the onion and sprouting of the potato.

Most veggies should be stored in the refrigerator in plastic bags, airtight containers or the refrigerator crisper section. Use perforated plastic bags to allow moisture to escape. Let tomatoes ripen before refrigerating them.

Wash thoroughly even before peeling

Wash tender veggies under cool, running water.

Scrub thick skin veggies with a stiff brush.

Don’t soak – causes nutrient loss

Don’t use detergent – mixes with pesticides and waxes and forms harmful compounds

Don’t peel if possible to retain more nutrients

To keep cut up veggies crisp in frig, Add a few ice cubes

to the covered container they are refrigerated in.

Nutrients – vitamins, C and B are easily dissolved in cooking water

Texture – heat softens the cellulose or fiber of the cell walls, making them tender. Overcooking creates mushiness

Flavor – cooking releases flavors, improving the taste. When overcooked, loss of flavor or unpleasant flavor can result.

Color – when properly cooked, vegetables remain colorful. Overcooking green vegetables, changes the chlorophyll into an unattractive olive green

Add small amount of water to saucepan, cover and bring to boil

Add the veggies, recover and bring to a boil again. Then lower the heat until the water simmers. Cook covered, just until veggies are tender. Drain

Some veggies will simmer in the water that clings to them after washing.

If you plan to peel the veggie (potatoes) do it after you cook them, to save nutrients.

If you have hard water, it can cause red veggies (such as cabbage) to turn purple Add a little acid (vinegar

or lemon juice) to the cooking water

Don’t add salt, it hides the natural flavors

Try to use the cooking liquid

A nutritious method Place steamer

basket in a saucepan with a tight fitting lid.

Add water to a level below the basket

Cover the pan and bring to a boil

Add the veggies and recover.

Good for beets, whole carrots and potatoes

Preserves nutrients well

Cut into large pieces and place in a heavy pan with a small amount of water or liquid.

Season Cover tightly and

bake in oven at 375 until veggies are tender and browned and the liquid is reduced to a sauce

Sautéed, fried, stir fried or deep fried

To speed cooking, add a small amount of water to pan and cover

For baked potatoes Pierce skin Rub with oil if you

want crispy skin Temperature can be

between 300-450 Done when fork

easily pierces

Drizzle with oil and with seasonings and toss lightly to coat,

Place on baking sheet in a single layer

Roast at 425 until browed, tender and caramelized. Turn over ½ way during cooking

Put long cooking veggies in center of grill. Good to wrap in foil

Small pieces can be on a skewer or in a basket

Brush grill with oil To shorten cook time,

blanch less tender veggies first

Marinate Brush with oil and herbs Group by cooking times

Cook quickly and in little water = high nutrients

Arrange strategically Tender parts in the

center Cover Stir Pierce Follow directions for

power levels, cooking and standing times