EXAM 4: Vegetables Flashcards
Is a tomato a fruit or vegetable?
It is both based on the definitions
Vegetable: any plant whose parts are used as food
Fruit: the part of the plant that contains its seeds, specifically the mature ovaries of plants. Derived from a flower
What food is not a botanical fruit
Rhubarb - it does not come from a flower
What are the goals for cooking vegetables
Color: bright and appealing to the eye
Texture: firm to bite (exception, baked potato)
Flavor and odor: cook to optimize the flavor compounds and odor
Nutrient retention: cook to retain the highest level of nutrients (while still tasting good)
What are the types of pigments in vegetables
Carotenoids
Chlorophyll
Flavonoids
What are the types of carotenoids
Carotene (yellow-orange)
Lycopene (red-orange)
Xanthophyll (yellow)
Lutein
Zeaxanthin
What are examples of foods that include carotenoids
(Think of yellow, orange and red vegetables)
Carrots
Oranges
Peaches
Pineapples
Pink Grapefruit
Red and yellow peppers
Tomatoes
Watermelon
Winter squashes
What are the types of chlorophyll
Chlorophyll a (blue-green)
Chlorophyll b (green)
What are examples of vegetables that have chlorophyll
(Think of green vegetables)
Broccoli
Green Cabbage
Kale
Lettuce
Spinach
What are the types of flavonoids
Anthocyanin (red-purple)
Anthoxanthin (cream/white)
Betalanins (purple-red/yellow)
What are examples of vegetables that have the flavonoid anthocyanin
Eggplant
Radish
Red cabbage
Red potato
What are examples of vegetables that have the flavonoid anthoxanthin
Cauliflower
Onions
Rice
Turnips
White potato
What are examples of vegetables that have the flavonoid betalains
Beets
For Green vegetables, what are ways to enhance their color
Blanch, short cooking times, basic compound
For green vegetables, what are ways to discolor the vegetable
Overcooking, acidic compounds (turn gray-green)
For white vegetables what are ways to enhance their color
Blanch, short cooking times, acidic compounds
For white vegetables what are ways to discolor them
Basic compounds (turn yellow), over cooking turn blue-black or red-brown
For red, purple and blue vegetables and fruits (anthocyanins) what are ways to enhance their color
Acidic compounds (enhances the red)
For red, purple and blue vegetables and fruits (anthocyanins) what are ways to discolor them
Basic compounds (then blue then green)
For red and yellow vegetables (betalanins) what are ways to enhance their color
Acidic compounds (enhances the red)
For red and yellow vegetables (betalanins) what are ways to discolor them
Basic compounds (turn yellow)
__________ ________ ___________ darkens vegetables and fruits exposed to oxygen
Enzymatic oxidative browning
What is the chemical reaction for enzymatic oxidative browning
What are methods to control enzymatic browning
Adding ad acid
Coating with sugar or oil
Blanching
How is texture altered in vegetables
By altering fibers in plants
This adds more variety to food options
What are ways to soften plant fibers
Heat - cellulose (heat till barely cooked)
Alkaline compounds - disintegrates hemi-cellulose, softens texture
What are ways to firm the fibers of vegetables
Sugar - strengthens cell structure
Acidic compounds (add at the end of cooking)
Calcium salts - used with pickling, canned vegetables and fruits
Vegetables of the _________ & ____________ family release undesirable pungent odors
Cruciferous & Allium
What are ways to decrease the odor of vegetables
Shorter cooking time: blanching!
Adding vinegar
Removing the lid occasionally to release volatile compounds
What are ways to retain flavor compounds of vegetables
Heat with small amounts of H2O & for short cooking times to retain flavor compounds
Blanching is a good technique
What is a good technique to limit bitterness
Blanching
What are other ways to alleviate bitterness
Add contrasting flavors - spicy, sweet (masks bitterness)
- garlic, peppers, spicy sausage
- dried fruits, strong cheeses, roasted squash or sweet potatoes
- add acids (good for bitter greens)
What are phytochemicals
A non-nutritive component in plants considered to have positive health benefits
What are the types of photochemicals
Carotenoids
Saponins
Flavonoids
Orangosulfides (indoles)
Orangosulfides (Isothiocyanates)
Orangosulfides (allicin)
(Most of these prevent cancer)
What foods are carotenoids found in
Orange, red, yellow fruits and veggies, egg yolks
What foods can saponins (glucosides)
Alfalfa sprouts, green vegetables, potatoes, tomatoes
What foods are flavonoids found in
Berries, citrus, onions, purple grapes, soy products, whole wheat berries
What foods are Orangosulfides (indoles) found in
Cruciferous vegetables (broccoli, cabbage, kale, Brussels sprouts, cauliflower, collard greens)
What foods are Orangosulfides (isothiocyanates) found in
Cruciferous veggies
What foods are Orangosulfides (allicin) found in
Chives, garlic, leeks, onion, scallions
What are ways to cook vegetables to minimize nutrient losses
Prepare foods soon after harvest
- winter time: use frozen foods, canned goods
Cook in minimal amount of water
- steam or microwaved is best
Shorter cooking time > nutrient retention (be mindful of maintaining optimal flavor)
Limit exposure to basic compounds, UV light, and heat (increases nutrient breakdown (oxidation))
What are the dry heat methods of cooking vegetables
Baking
Roasting
Frying (stir-frying and deep-frying)
What vegetables is baking mainly used for
Winter squash, onions, stuffed green peppers, tomatoes, and potatoes
What vegetables is roasting used for and how does it change the flavor
Almost all vegetables can be roasted. Sugars in the vegetables caramelize creating the sweet flavor
What are the two methods of frying
Stir-frying: uses little oil w/ vegetables natural moisture
- tender, quick cooking pieces: cut into large uniform pieces
- less tender pieces: cut into small pieces to increase surface area
Deep-frying: immerse breaded vegetable in oil
What are moist heat methods of cooking veggies
Boiling
Steaming
Braising
Microwaving
How is boiling used to cook vegetables
Use small even cuts, add to rapid boiling water, cook 5 minutes or until just tender (exception are potatoes)
Try to keep cooking times as low as possible
How is steaming used as a cooking method
Retains nutrients and color; require medium to small cuts placed in a single layer to ensure even cooking
Braising
Brown vegetables in a saute pan, then simmer in their own juices until just tender
Microwaving
Best way to retain texture, color and nutrients
What are the two rules of making the most of your veggies
Ingredients matter
Technique matters
What are the benefits of blanching vegetables
Reduces bitter flavor of most vegetables before it forms
Water extracts bitter substances
Reduced bitterness may enhance liking
Method to speed up vegetable prep for events
Cooks vegetables enough to soften fibers, retains nutrients - makes a nice appetizer
What are the steps for blanching
Step 1: place veggies in salted boiling water
Cook 2-5 minutes (Brussels sprouts up to 8 minutes)
Step 2: take off heat and in ice water for a couple of seconds
Stops transfer of energy and continuous cooking of the vegetables
What veggies are the blanching technique best for
Asparagus
Brussels sprouts
Green beans
Peas
What vegetables is steaming used for
Asparagus
Broccoli
Brussels sprouts
Green beans
Snap peas
Snow peas
What is the science of roasting veggies
Veggies are high in water; goal is to keep it
Contain pectin methylester: active at 120-160 degrees
- causes pectin to link with calcium ions = strengthens pectin to reduce breakdown
Outcome?
- once foil is released the water evaporates but the vegetable stays firm
What are the veggies that are primarily roasted
Brussels sprouts, carrots, asparagus, cauliflower, etc.
What are the steps of roasting veggies
Toss in oil, water, salt, pepper (or other seasonings)
Single layer on lined single rimmed baking sheet
Cover tightly with foil - cook high heat
375 to 475 F depending on the recipient
Time ranges from 5 mins to 15 minutes depending on the vegetable and size of cut
Remove from oven - toss then uncover and cook until tender
5-10 mins depending on the vegetable
What are ways to cook mushrooms
Roasting or searing mushrooms enhances umami flavor and texture
Use this method when making vegan dishes to replace the meat but want to maintain “meaty” flavor
What is the difference between russet/idaho potatoes and waxy (red, white, yellow) potatoes
Russet/idaho potatoes:
- higher starch content
- more granules per cell
- more amylose than amylopectin
Waxy potatoes
- lower starch content
- fewer granules per cell
- less amylose than amylopectin
- higher moisture content
What are the predicted cooking outcomes of the two potato types
Red: firmer and holds its shape
Russet: loses its shape, mushier
Storing vegetables and fruits: refrigeration
High water veggies
Cooler temps, decreases respiration rates
Decreases moisture loss
Store in crisper or plastic bag with tiny holds
Wrap vegetables w a damp paper towel
Remove the green tops of carrots, beets, radishes
Storing vegetables and fruits: freezing
Blanch fresh produce before freezing
Storing vegetables and fruits: dry storage
Tomatoes, eggplant, winter squash, tubers, legumes, onions
- tomatoes continue to ripen if left at room temperature - useful to help reach optimal flavor but dont want to over ripen the tomato
Potatoes
- cool, dark place in basket or bag with holes
- avoid exposing potatoes to light - develop the alkaloid: solanine
- associated with the skin, green spots (chlorophyll) and sprouts
- solanine is toxic - causes nausea, diarrhea, cramps, rapid breathing
- avoid eating the green part of the potato
