Chapter 11: Produce Flashcards
Describe Vegetables
> come from the stems, leaves, roots, etc. of specific plants
dark green and yellow orange vegetables have vitamin A
leafy green vegetables and broccoli have vitamin C
beans and peas are good sources of vitamin B
green leafy vegetables have calcium and iron
are low in fat and high in fiber
Describe how vegetables are classified
> classified by flavor
classified by color
classified by the part of plant from which they come
List the forms of vegetables
> most common forms–fresh, canned, frozen, and dried
Give advantages of fresh vegetables
> advantages: readily available, highly nutritious, and very flavorful
List characteristics for identifying freshness and quality of fresh vegetables
High quality fresh vegetables >correct color >firm >heavy for their size >not wilted or bruised >evenly shaped >average size
Describe storing fresh vegetables
> store according to their ripeness
ripe vegetables stored in refrigerator
many under-ripe vegetables will ripen when stored at room temperature (place them in a brown paper bag to further accelerate the ripening process)
don’t place in direct sunlight or expose them to intense heat
most can be stored in the crisper bin of the refrigerator for several days (can stay fresh longer if placed in a plastic bag or plastic container while under refrigeration)
firm vegetables will keep for 1-2wks. in refrigerator
store corn in the husks
keep tomatoes uncovered
store garlic, onions, potatoes, and winter squash in a cool, dry place for up to 2wks.
don’t store potatoes and onions in the same location (will cause each other to sprout)
Describe how to prepare fresh vegetables
> preparation required before eaten
remove dirt, bacteria, and pesticides by washing vegetables
use brush to remove dirt from firm vegetables
don’t soak vegetables longer than necessary (will cause loss of nutrients)
remove as little flesh as possible when cutting or peeling to help retain nutrients (the nutrients are close to the skin)
cooking vegetables whole rather than in pieces also preserves more nutrients
Describe canned vegetables
> usually least expensive form of any vegetable
readily available throughout year
choose clean cans
avoid dented cans (dents can result in pinhole-size openings that allow air and bacteria to enter the can)
avoid cans with bulging top (sign of improperly sealed can and perhaps bacterial growth)
Describe frozen vegetables
> readily available throughout year
less expensive than out-of-season fresh vegetables
keep color and texture better than canned vegetables
cook in a shorter length of time than fresh vegetables because frozen vegetables are blanched for preparation
avoid packages that are frozen in solid masses (individuals should be firmly frozen)
avoid packages with ice crystals (indicates freezer burn)
Describe dried vegetables
> most common dried vegetables are legumes
usually intended to be used in their dried form
sometimes need to be rehydrated
List ways to cook vegetables
>baking or roasting >boiling >microwaving >sauteing >steaming >stir-frying
Describe baking or roasting vegetables
> place vegetables, whole or cut up, on a sheet pan and cook in the oven until done.
maintains vegetable’s nutrients
roasting considered to be a healthy method for cooking vegetables
Describe boiling vegetables
> bring water to a boil, add the vegetables, bring water back to a boil, reduce heat to a simmer, begin timing cooking, and cook until vegetables reach desired doneness.
leaches nutrients from the vegetables
is considered the least healthy method for cooking vegetables because it causes more nutrient loss than any other method
leftover cooking water can be used in a sauce or soup to add flavor and thus recover a portion of the “lost nutrients”
Describe microwaving vegetables
> place vegetables in a microwave safe dish and use the microwave oven for cooking
for microwave cooking, some vegetables may need as much as a cup of water added to them while others simply need the water that clings to them after being washed
allow for carry-over cooking or standing time when checking for desired doneness
loss of nutrients in microwave cooking is nominal due to the small quantity of water used and the quick cooking time involved
Describe sauteing vegetables
> lightly fry vegetable pieces in a small amount of fat, heat oil over medium-high heat, add vegetables and stir occasionally until vegetables reach desired doneness
the vegetables retain most of their nutrients, but are slightly higher in fat
Describe steaming vegetables
> place the vegetables in a steamer basket or perforated container, place the basket in a pan containing a small amount of water, place a lid on the pan and bring the water to a boil, reduce the heat to a simmer and cook to desired doneness
because water does not come in direct contact with the vegetables, nutrients are retained
is a very healthy cooking method
Describe stir-frying vegetables
> food is constantly stirred in a small amount of fat over high heat
is an Oriental cooking method that can be used to cook many kinds of foods
is a great option for cooking vegetables
seals in juices and keeps flavors fresh
vitamins and minerals are retained because there is no cooking liquid to drain or discard
is fast and easy
Describe the process of stir-frying vegetables
> best performed in a wok (can also be done in a skillet)
cut and prepare all food before the cooking begins (make any sauces or seasonings before cooking and place all ingredients near the cooking area)
heat wok or pan (usually on high heat; add oil when pan is hot, allow oil to heat until it ripples)
brown seasonings in the hot oil and begin adding ingredients in the order of their required cooking time (begin with meat, if included in recipe, remove cooked meat from pan and set it aside, heat more oil, add vegetables or other ingredients in sequence beginning with items that will cook the longest
add meat back into the wok near end of the cooking time to ensure meat products are properly heated to food-safe temperature
Give characteristics of properly cooked vegetables
> cooked to crisp-tender texture
test for doneness by inserting a fork into thickest part of vegetable ( should feel firm but not hard)
nutrients, color, flavor, and texture preserved
Describe Vegetable availability Comparison among fresh, frozen, and canned
> canned and frozen vegetables available throughout year
more limited variety of frozen vegetables available
fresh vegetables most readily available and at their peak in their season
good number of vegetables available year-round because of advances in commerce and horticultural practices
Describe cost comparison among fresh, frozen, and canned vegetables
> usually canned vegetables are least expensive
fresh vegetables very economical when its their season
fresh vegetables have highest nutritional value because nutrients are lost during the canning and freezing processes
canned vegetables usually higher in sodium
