Introduction
Vegetables are low in fat and sodium and have no cholesterol.
They can be high in carbohydrates.
But they can be full of micronutrients and antioxidants – substances that lower the risk of some cancers and heart disease.
Therefore, vegetables appeal to many people’s needs.

Botanical Names for Vegetables -
Parts of plant from which they come.
 Tubers – potato, Jerusalem artichoke, yam, jicama
 Bulbs - chives, onions, garlic, leeks, shallots

Botanical Names for Vegetables -
Parts of plant from which they come.
 Roots - beets, turnips, carrot, parsnips, radish
 Stem - asparagus, celery, mushroom

Botanical Names for Vegetables -
Parts of plant from which they come.
 Leaves - brussels sprouts, cabbage, Swiss chard, greens, lettuce, spinach, watercress
 Seeds - beans, peas, corn

Botanical Names for Vegetables -
Parts of plant from which they come.
 Flowers - artichoke, cauliflower, broccoli
 Fruit - cucumber, eggplant, tomato, peppers, squash

Flavors
 Strong - cabbage, brussel sprouts, turnips, cauliflower, onions
 Mild - most all vegetables

Nutritional Groups
 Water content - fruits, stems, flowers, leaves
(juicy and succulent) examples: tomato, celery, broccoli, lettuce
 Starch - tubers, bulbs, roots, seeds
(starchy vegetables) examples: potato, sweet potato, lima beans, corn

Color Classification Groups
 Red
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 Blue
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Color Classification
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Includes red vegetables in a low fat diet that helps maintain:
 Heart health
 Memory function
 A lower risk of some cancers
 Urinary tract health
Beets
Red Peppers
Radishes
Radicchio
Red Leaf Lettuce
Red Onions
Red Potatoes
Rhubarb
Tomatoes

Color Classification
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Includes yellow and orange fruits and vegetables and helps maintain:
A lower risk of some cancers
Heart health
Vision health
A healthy immune system
Butternut Squash
Carrots
Pumpkin
Rutabagas
Sweet Corn
Sweet Potatoes
Yellow Beets
Yellow Bell Peppers
Yellow Potatoes
Yellow Summer
Squash
Yellow Tomatoes
Yellow Winter Squash

Color Classification

Includes green fruits and vegetables and helps maintain:
 Vision health
 A lower risk of some cancers
 Strong bones and teeth
Artichokes
Asparagus
Broccoflower
Broccoli
Brussels Sprouts
Celery
Chinese Cabbage
Cucumbers
Endive
Iceberg Lettuce
Green Beans
Green Cabbage
Green Leaf Lettuce
Green Onions
Green Bell Pepper
Leafy Greens
Leeks
Okra
Peas
Romaine Lettuce
Snow Peas
Spinach
Sugar Snap Peas
Watercress
Zucchini

Color Classification
 Blue
Includes blue and purple fruits and vegetables that helps maintain:
 A lower risk of some cancers
 Urinary tract health
 Memory function
 Healthy aging
Black Salsify
Eggplant
Potatoes (Purple
Fleshed)
Purple Asparagus
Purple Belgian Endive
Purple Cabbage
Purple Carrots
Purple Corn
Purple Peppers
Purple Heirloom
Tomatoes

Color Classification
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Includes white fruits and vegetables that helps maintain:
 Heart health
 Healthy cholesterol levels
Cauliflower
Garlic
Ginger
Jerusalem
Artichokes
Jicama

Forms Available
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Nutrient Contribution
Vitamins
 Chlorophyll –
(not usually a vitamin) a green substance of plant cells that gives their green color.
 Vitamin A - good for eyes
Leafy green and deep yellow vegetables contain carotene which converts to Vitamin A
Vegetables% Vitamin A
Carrot
Collards
Hot chili peppers
Leaf Lettuce
Mustard Greens
270 %
50 %
80 %
40 %
90 %
Romaine Lettuce
Spinach
Sweet Potato
Tomato
20 %
70 %
440 %
20 %

Nutrient Contribution
Vitamins
Vegetables % Vitamin C
Bell Pepper
Broccoli
 Vitamin C Brussels Sprouts
Cabbage (green)
Most vegetables contain Cauliflower
Collards vitamin C - broccoli, Green cauliflowe
Hot chili peppers green peppers, tomatoes,
Mustard Greens
Okra
Onion cabbage
Potato
Radishes
190 %
220 %
120 %
70 %
100 %
30 % r90 %
170 %
100 %
20 %
20 %
45 %
30 %
 Vitamin B -
Lima beans and peas
Red Cabbage
Rutabagas
Spinach
Summer Squash
Sweet Potato
Tomato
Yellow Snap Beans
70 %
90 %
25 %
30 %
30 %
40 %
20 %

Nutrients (cont.)
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Nutrients (cont.)
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Nutrients (cont.)
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Principles of Vegetable Cookery
 Goal is to retain color, flavor, nutrient, and texture of vegetable
 Cellulose structure softens, and they become less crisp
 Starch absorbs water, swells, and become more soluble
 Water-soluble vitamins from vegetables seep out into the cooking liquid - B and
C vitamins and minerals

Amount of water
 Loss of nutrients is reduced when cooked in small amount of water
 Pan is covered to prevents both scorching and loss of water due to evaporation

Length of Cooking Time
 Vitamins are destroyed by heat and overcooking
 Cook only until fork tender and still slightly crisp
 Overcooking dulls the bright colors of vegetables, lose their texture and shape and become mushy
 Properly cooked vegetables retain their color, flavor, and texture and nutrients

Methods of Vegetable Cookery
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Boil - boil small amount of water, add vegetables, return to boil, cover pan, reduce heat to a simmer
Baked - Wash thoroughly and place on oven rack
Panned - Stir-fry, braise (fat, low heat)
Steam - Water in bottom of pan, basket to hold food, cook over boiling water
Fried - pan, deep fry, batter/crumbs
Pressure cook - quick, good flavor, color
Broil - tomato, eggplant
Microwave - retain color, flavor, texture, and nutrients

Selection and Buying Vegetables
 Canned - more water, cooked at processing time, graded by government
 Fresh - more nutritious, crisp, firm, color,
 Frozen - label information is your guide
 Dried - beans, peas, legumes - Soak before cooking

Care and Storage of Vegetables
 Refrigerate most vegetables.
 Examine vegetables first before putting away.
 Wash vegetables only if produce is dirty.
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Tubers and root vegetables - store in a cool, dry, dark place.
Canned vegetables – store on shelf at room temperature, use within a year.
 Frozen - use frozen vegetables immediately when thawed.