Vegetables:
1. Vegetables are rich in many ___VITAMINS__________ and
___MINERALS_________________________.
2. Vegetables are an important source of ____FIBER_____, _CARBOHYDRATES____________,
and ____PHYTOCHEMICALS_________________________________.
3. Vegetables contain no ____CHOLESTEROLE_____________________________ and most are
low in ___CALORIES____, ____FAT_________, and __SODIUM________________.
4. Vegetables contain antioxidants which include vitamins ___A_____ and __C____ and
_____LYCOPENE_______, which may reduce risk of _____CANCER_________ and
_______HEART DISEASE_________.
5. What are the eight botanical names for vegetables and give an example of each.
a. FLOWERS – tender and eaten raw or cooked - BROCCOLI
b.
FRUITS – vegetables from fruit part of the plant and can be eaten raw or cooked- TOMATO
c.
SEEDS – plant part that grows new seeds, high in nutrients and require minimal cooking CORN
d.
LEAVES – tender and can be eaten raw or with minimal cooking - LETTUCE
e.
ROOTS – store the plant’s food supply, eaten raw or cooked - CARROTS
f.
TUBERS – large underground stem that stores the nutrients, must be cooked - POTATO
g.
BULBS – layers of fleshy leaves surrounding the underground part of the stem - ONION
h.
STEM – edible stems are tender and need minimal cooking - CELERY
6. What should you look for when buying fresh vegetables? RIPENESS, COLOR, TEXTURE,
SHAPE, SIZE, CONDITION
7. Ripeness – buy only what you can use during the storage life of the vegetable (2-5 days) root
vegetables last several weeks.
Color and texture – bright, characteristic color and crisp texture. Avoid green potatoes which
were exposed to light and may be bitter.
Shape – typical of the vegetable. Misshapen usually have inferior texture and flavor.
Size – feel heavy in relation to its size. Extra-large vegetables may be overripe, tough, and have
poor flavor. Small ones may lack flavor.
Condition – avoid choosing wilted, decayed, or damaged. Unless you plan to use the tops/stems
of root vegetables, buy them without because these draw moisture away from the vegetable and
make them wilt. Root vegetables should not be sprouting which indicates that the vegetable is
old.
8. How should you store most vegetables?
Potatoes – cool, dark, dry place. Refrigerate can cause mold, spoilage, and increase sweetness
flavoring. If you don’t have a dark place use a paper bag.
Onions – cool, dry area in a basket or loosely woven bag so air can circulate. They will go moldy
if refrigerated or stored in plastic bags and go moldy. Don’t store in same bag as potatoes, onions
will absorb the moisture from the potatoes and become moldy and potatoes will sprout.
Others - IN THE REFRIGERATOR IN PLASTIC BAGS OR AIR-TIGHT CONTAINERS OR
THE CRISPER
9. Edible parts of vegetables grow close to the ground so the may carry dirt or harmful bacteria.
Even food you will peel needs to be washed first to prevent transferring dirt and bacteria to edible
parts.
10. When cooking vegetables there are changes that happen. What happens to the nutrients when air,
heat and water is used? SOME DISOLVE IN WATER OR DESTROYED BY HEAT
Nutrients – dissolve in cooking water or are destroyed by heat.
Texture – softens cellulose or fiber in cell walls making them tender. If overcooked they become
mushy.
Color – when properly cooked, vegetables remain colorful. Green vegetables turn an ugly olive
green if overcooked.
Flavor – cooking releases flavors making vegetables more mellow and delicious. When
overcooked they lose their flavor or develop an unpleasant falvor.
11. What are the different ways you can prepare a vegetable?
a.
SIMMERING – small amount of water, cover, and bring to a boil. Add vegetables, recover,
and bring to a boil again. Lower heat to a simmer and cook covered just until vegetables are
tender. Drain vegetables.
b.
STEAMING – place a steamer basket suspended in a saucepan. Add water to just below
basket. Cover and bring to a boil then add vegetables and recover. Steam until tender.
c.
PRESSURE COOKING – for foods that cook a long time.
d.
BRAISING – cut vegetables and add to a SMALL AMOUNT OF WATER in an oven safe
dish. Season, cover and bake at 375 degrees until tender, browned, and liquid is a sauce.
e.
FRYING – sautéed, frying, stir-fried, or deep fried
f.
BAKING – place on a baking sheet and bake 350 degrees for 30 minutes. Be sure to poke
them so air can escape and they won’t explode. Cook until fork tender.
g.
ROASTING – cut, drizzle with oil, season, and toss to lightly coat. Place on baking sheet and
roast at 425 degrees until brown, tender, and caramelized. Turn ½ way through.
h.
GRILLING – wrapped in heavy foil and place on grate or in basket or skewers. Brush grate
with oil so they don’t stick. Marinate or brush with oil.
i.
MICROWAVE – small amount of water, cover the shallow container to retain moisture and
stir during cooking. Peirce the skin.
12. Microwaving, steaming, and simmering
Liquid contains nutrients
Cook in larger pieces and use a small amount of water.
13. How do fresh and convenience forms of vegetables compare in nutrition? THEY ARE SIMILAR
– CONVIENCE MAY BE MORE NUTIOUS. DEPENDS ON THE HANDLING OF FRESH
VEGETABLES – STORAGE & COOKING
14. How are dried vegetables used? THEY ARE RECONSTITUTED FOR USE IN RECIPES
Categorize the following list of fruits and vegetables using the different groups.
FRUIT
Apple
Blueberries
Grapes
Limes
Peach
Strawberry
Apricot
Cantaloupe
Grapefruit
Mango
Pear
Tangerine
Avocado
Cherries
Kiwi
Orange
Pineapple
Watermelon
Banana
Cranberry
Lemon
Papaya
Plum
Pome
APPLE, GRAPE, PEAR
Drupe
APRICOT, CHERRIES, PEACH, PLUM, AVOCADO
Berries
BLUEBERRIES, CRANBERRY, STRAWBERRY
Citrus
GRAPEFRUIT, LEMON, LIME, ORANGE, TANGERINE
Melon
CANTALOUPE, WATERMELON
Tropical
BANANA, KIWI, MANGO, PAPAYA, PINEAPPLE
VEGETABLES
Artichoke
Brussels sprouts
Cucumbers
Onions
Radish
Asparagus
Cabbage
Eggplant
Peas
Squash
Beet
Carrots
Garlic
Peppers
Tomato
Bok choi
Celery
Leeks
Potatoes
Turnips
Broccoli
Corn
Mushrooms
Pumpkins
Tubers
POTATOES
Roots
CARROTS, TURNIPS, RADISH, BEETS
Bulbs
ONIONS, GARLIC, LEEK
Stems
CELERY, ASPARAGUS, MUSHROOM
Flower
BROCCOLI, ARTICHOKE
Fruit
TOMATO, CUCUMBER, PEPPER, SQUASH, PUMPKIN, EGG PLANT
Leaves
BRUSSEL SPROUTS, CABBAGE, BOK CHOI
Seeds
CORN PEAS
THREE OF A KIND
Directions: From each group of four, select the one fruit or vegetable that does not belong with
the other three and cross it out. Label each threesome with the name from the answer list which
identifies what they have in common.
Answer List:
*seasonal
*available all year
*leafy vegetables
*melons
*root vegetables
*cruciferous
*seed vegetables
*tubers
*citrus fruits
*bulb vegetables
*drupes
* “fruit” vegetables
*tropical fruits
*stored at room temperature
Example:
broccoli
kale
onions
VEGETABLES______________________
1. pineapples
pears
papayas
FRUITS______________
2. beets
carrots
asparagus
VEGETABLES_______________
3. potatoes
yams
celery
4. grapefruit
tangerines
_______________
5. calabaza
cherries
mustard greens ___DARK-GREEN
bananas
turnips
sweet potatoes
oranges
peaches
apples
plums
____TROPICAL
___ROOT
___TUBERS_______________
___CITRUS FRUITS
____ DRUPES______________
6. lettuce
spinach
kiwi
collards
VEGETABLES_______________
____LEAFY
7. onions
garlic
carrots
scallions
VEGETABLES________________
___BULB
8. cantaloupe
casaba
iceberg
9. corn
beans
peas
radishes
VEGETABLES_______________
honeydew ____MELON_______________
____SEED
10. cucumbers
celery
eggplant
VEGETABLES_______________
tomatoes
11. broccoli
squash
cabbage
rutabagas
12. cabbage
onions
potatoes
TEMP________________
yams
____”FRUIT”
___CRUCIFEROUS________________
____STORED AT ROOM