VegetablesVegetables

© PDST Home Economics

ClassificationClassification

RootsRoots GreensGreens Fruit veg.Fruit veg. PulsesPulses

CarrotsCarrots

ParsnipsParsnips

OnionsOnions

PotatoPotato

TurnipsTurnips

CabbageCabbage

BroccoliBroccoli

LettuceLettuce

Brussel Brussel sprouts sprouts

TomatoTomato

PeppersPeppers

CucumberCucumber

CourgettesCourgettes

MarrowMarrow

PeasPeas

BeansBeans

LentilsLentils

Root vegetablesRoot vegetables

Green vegetablesGreen vegetables

Fruit vegetablesFruit vegetables

Pulse Vegetables / LegumesPulse Vegetables / Legumes

In SeasonIn Season

Some vegetables are only available fresh at Some vegetables are only available fresh at certain times of the year i.e. when they are in certain times of the year i.e. when they are in ‘season’.‘season’.

When out of season they are available frozen, When out of season they are available frozen, dried, canned.dried, canned.

Average CompositionAverage Composition

VegVeg ProteinProtein FatFat CarbCarb VitsVits MinsMins Water Water

RootsRoots 1-2%1-2% 0%0% 5-5-20%20%

A, CA, C CalciumCalcium

IronIron70-90%70-90%

GreenGreenss

0%0% 0%0% 5-5-10%10%

A, CA, C CalciumCalcium

IronIron

PotassiumPotassium

90-95%90-95%

FruitFruit 1%1% 0%0% 2-5%2-5% A, CA, C CalciumCalcium

IronIron90-95%90-95%

PulsesPulses 2-5%2-5% 0%0% 4-4-10%10%

A, CA, C CalciumCalcium

IronIron

PotassiumPotassium

75-90%75-90%

Nutritive Value / Food ValueNutritive Value / Food Value All veg. contain a lot of water to prevent All veg. contain a lot of water to prevent

dehydration in the body.dehydration in the body. Not a good source of protein –Not a good source of protein –

soya are pulses that contain HBV protein for soya are pulses that contain HBV protein for growth.growth.

Lack fat, often add during cooking.Lack fat, often add during cooking. Good source of fibre for healthy digestive system, Good source of fibre for healthy digestive system,

some starch and sugar for energy.some starch and sugar for energy. Vitamin C for general health and Vitamin A Vitamin C for general health and Vitamin A

for skin, eyes, growth, membranes.for skin, eyes, growth, membranes. Calcium for bones and teethCalcium for bones and teeth Iron for the bloodIron for the blood Potassium for nerves and musclesPotassium for nerves and muscles

Value in the diet / Dietetic Value in the diet / Dietetic ValueValue Add colour, flavour, texture to diet.Add colour, flavour, texture to diet.

Good source of vitamins and minerals.Good source of vitamins and minerals. Good source fibre for healthy digestive systemGood source fibre for healthy digestive system Pulses are cheap source protein, important for Pulses are cheap source protein, important for

vegansvegans Low in calories, good for low calorie diets.Low in calories, good for low calorie diets. Eaten raw or al dente.Eaten raw or al dente. Potatoes, high in starch, good for energy.Potatoes, high in starch, good for energy. Fresh vegetables cheap & plentiful in season.Fresh vegetables cheap & plentiful in season. Also available frozen, canned, dried.Also available frozen, canned, dried.

EU Grading of VegetablesEU Grading of Vegetables Vegetables must be: sound, clean, chemical free, Vegetables must be: sound, clean, chemical free,

graded by size.graded by size. Labels must show: Quality, origin, variety.Labels must show: Quality, origin, variety. Class ExtraClass Extra best qualitybest quality

Class IClass I good qualitygood qualityClass IIClass II marketable, small defectmarketable, small defectClass IIIClass III marketable but poorer qualitymarketable but poorer quality

Prices depend on: availability, demand, weather, Prices depend on: availability, demand, weather, quality, production costquality, production cost

Organic vegetables are grown without artificial Organic vegetables are grown without artificial fertilisers or chemicalsfertilisers or chemicals

BuyingBuying StoringStoring PreparingPreparing

RootsRoots Heavy for Heavy for sizesize

Correct Correct colourcolour

Hard, no Hard, no bruisesbruises

Medium sizeMedium size

No excess No excess soilsoil

Remove Remove plastic bags.plastic bags.

Store openly Store openly in a veg rack in a veg rack in cool dry in cool dry ventilated ventilated place.place.

Wash in cold Wash in cold water.water.

Top, tail, peel Top, tail, peel thinly.thinly.

Remove any Remove any damaged parts.damaged parts.

Leave whole, Leave whole, slice or dice.slice or dice.

GreenGreenss

CrispCrisp

Firm, closely Firm, closely packed packed headsheads

Not eaten by Not eaten by slugs or slugs or insectsinsects

Store in Store in salad drawer salad drawer of fridge.of fridge.

Lettuce: Lettuce: wash, dry, wash, dry, store in a store in a sealed sealed plastic bag plastic bag in fridgein fridge

Remove Remove withered leaveswithered leaves

Pull leaves apartPull leaves apart

Cut up if Cut up if necessarynecessary

Wash under cold Wash under cold running waterrunning water

BuyingBuying StoringStoring PreparingPreparing

FruitsFruits Correct Correct colourcolour

No bruising No bruising

No discolour No discolour or mouldor mould

Medium sizeMedium size

Store in cool Store in cool dark place or dark place or salad drawer salad drawer of fridgeof fridge

Wash under cold Wash under cold running waterrunning water

Remove any Remove any inedible partsinedible parts

Leave whole, Leave whole, slice, diceslice, dice

PulsesPulses Firm green Firm green pods.pods.

Heavy for Heavy for sizesize

Not shrivelled Not shrivelled or or discoloureddiscoloured

Pods full but Pods full but not bulging.not bulging.

Can be Can be stored for a stored for a few days in a few days in a sealed sealed container in container in a cold placea cold place

Remove pods Remove pods just before just before cooking.cooking.

Wash well in Wash well in cold watercold water

Effect of cooking on Effect of cooking on vegetablesvegetables

Loss of vitamin C so eat raw if possibleLoss of vitamin C so eat raw if possible The starch cooks and becomes digestibleThe starch cooks and becomes digestible The cellulose softens and the texture softensThe cellulose softens and the texture softens Some vegetables absorb water and swellSome vegetables absorb water and swell Minerals dissolve into cooking waterMinerals dissolve into cooking water Vegetables loose colour and flavour so cook for Vegetables loose colour and flavour so cook for

shortest possible timeshortest possible time

To retain maximum To retain maximum nutritionnutrition

PreparationPreparation Use fresh vegetablesUse fresh vegetables Eat raw when possibleEat raw when possible Prepare just before cookingPrepare just before cooking Wash in cold running waterWash in cold running water Do not steepDo not steep Leave skin on or peel thinlyLeave skin on or peel thinly Cut up as little as possibleCut up as little as possible Use sharp knife for Use sharp knife for

choppingchopping

CookingCooking Put into boiling salted Put into boiling salted

waterwater Do not add bread sodaDo not add bread soda Cook quickly in smallest Cook quickly in smallest

possible amount of possible amount of waterwater

Cover with lidCover with lid Use cooking liquid in Use cooking liquid in

gravy, sauce, soup.gravy, sauce, soup.ServingServing Serve as quickly as Serve as quickly as

possiblepossible

Preservation of vegetablesPreservation of vegetablesMethoMetho

ddExamplExampl

esesAdvantagesAdvantages DisadvantagesDisadvantages

FrozenFrozen Peas .Peas .

Broccoli.Broccoli.

Green Green beans.beans.

SweetcornSweetcorn..

Nutritionally as Nutritionally as good as fresh good as fresh vegetables.vegetables.

Good colour, Good colour, flavour, texture.flavour, texture.

No prep. or waste.No prep. or waste.

Cook quickly.Cook quickly.

Expensive.Expensive.

Must be stored in a Must be stored in a freezer or frozen food freezer or frozen food compartment.compartment.

DriedDried TomatoesTomatoes

Chick peasChick peas

Soya Soya beansbeans

LentilsLentils

Relatively cheap.Relatively cheap. Loss of vitamins.Loss of vitamins.

Must be steeped .Must be steeped .

Longer cooking Longer cooking needed. Poor texture needed. Poor texture and colour.and colour.

CannedCanned Beans Beans

PeasPeas

SweetcornSweetcorn

Tomatoes Tomatoes

Cheap. Cheap.

Only need Only need reheating.reheating.

No prep. needed.No prep. needed.

Loss of vitamin C.Loss of vitamin C.

Minerals dissolve into Minerals dissolve into canning liquid.canning liquid.

May contain May contain colourings.colourings.