Vegetables Flashcards
Greens
Broccoli spinach cabbage Cauliflower Brussels sprouts
Roots
Carrots Parsnip Potato Onion Turnip Beetroot
Pulses
Peas
Beans
Lentils
Fruits
Tomato Cucumber Pepper Courtette Aubergine Pumpkin
Protein
LBV found in peas, beans, lentils (pulse veg).
Very important in vegan diet bc protein is useful for growth
Fat
No fat, pulses have small amount
Minerals
Calcium in green leafy veg + some root and pulse veg. Healthy bones.
Iron in green + root veg. Healthy blood.
Trace elements in pulse veg.
Water
Contain a lot (75-95%)
Carbohydrates
Sugar in beetroot, carrots, parsnips, onions. Provide energy.
Starch in pulses + root, esp. potatoes. Provide energy.
Fibre in all, esp. in skin. Prevents constipation.
Vitamins
C - healthy skin, found in fresh young veg, esp. peppers.
A (carotene) - healthy eyes, in carrots + green leafy veg,
B group - release of energy, in pulses.
Composition of green vegetables
Protein - Trace
Fat - 0%
Carbohydrate - 2%
Vitamins - A, C
Minerals - Calcium, iron
Water - 90-95%
Composition of root vegetables
Protein - Trace
Fat - 0%
Carbohydrate - 5-29%
Vitamins - A, C
Minerals - Calcium, Iron
Water - 75-90%
Composition of pulse vegetables
Protein - 2-7%
Fat - Trace
Carbohydrate - 4-10%
Vitamins - A, C
Minerals - Calcium, Iron
Water - 75-90%
Composition of fruit vegetables
Protein - Trace
Fat - 0%
Carbohydrate - 5-20%
Vitamins - A, C
Minerals - Calcium, Iron
Water - 80-90%
Uses of vegetables
Important to eat five portions of fruit &/or veg every day
- Inc in breakfast dishes
- Lunch and main meal
- Juices
- Salads + soups
- Sandwiches
- Snacks, eg. carrot sticks
- Pasta dishes
- Stews and casseroles
- Pizza toppings
- Veg-based main courses, eg. veggie burgers
Preparing vegetables
In order to retain nutrients when preparing fruit/veg.
- Peep just before cooking
- Eat veg raw and unpeeled if possible
- Peel thinly to retain fibre content
- Use sharp knife to avoid damage to veg
- Do not steep veg
Preparing green veg
Remove wilted leaves
Separate leaves + wash each under cold running water
Chop w/ sharp knife if necessary
Do not steep
Preparing root veg
Scrub
Remove ends. Peel if necessary.
Use whole, cut into wedges, sliced or diced.
Do not steep.
Preparing pulse vegetables
Fresh: Remove from pods. Wash in cold water.
Dried: Soak overnight.
Preparing fruit vegetables
Wash in cold water.
Peel only if necessary.
Chop or slice.
Cooking method - boiling
Cabbage, brussels sprouts, pulse vegetables
Cooking method - Steaming
All types
Cooking method - Microwave cooking
All types
Cooking method - Grilling
Tomatos, peppers
Cooking method - roasting
Root vegetables, peppers
Cooking method - cooking in stews/casseroles
Root vegetables
Cooking method - stir frying
Courgettes, broccoli, onions, sweetcorn, peppers, carrots
Cooking method - frying
Onions, tomatos
Cooking method - baking
Potatos, pepepers, tomatos, parsnips
Cooking method - stewing
Potatoes, carrots, parsnips, turnips, peppers
Guidelines on cooking vegetables
Cook for shortest possible time. Texture should be al dente (should be slightly firm)
Use cooking liquids in sauces to retain vitamin + mineral dontent
Cover with lid to use minimum amount of water to prevent loss of vitamins + minerals
Do not reheat as vitamins are destroyed
Never use bread soda when cooking veg
Effects of cooking on vegetables
Vitamins + minerals dissolve into cooking liquid
Vit. C destroyed
Fibre becomes soft
Starch becomes more digestible. eg. potatoes
Some colour, flavour, texture lost
Classification of vegetables
Greens
roots
Pulses
Fruits
Buying fresh fruits and vegetables
In seasons, cheap, best quality Choose medium-sized, large ones lack flavour Choose fresh, brightly coloured Avoid bruised Buy usable quantities Check pre-packed for bruising and mould
Organic produce
Grown without use of artificial fertilisers or chemicals.
More expensive.
EU regulations and grading
Clean, sound, free from chemicals.
Graded.
Marked clearly - origin, variety, class.
Classes
Class extra - Best quality
Class I - Good quality
Class II - Marketable quality, but may have some defects
Class III - Marketable but inferior
Storing fruits and vegetables
Remove packaging.
Root vegetables on a rack. Cool, dark, dry, well-ventilated place.
Greens and fruits (except bananas) in fridge. Use as soon as possible after purchase.
Dried pulses stored in airtight jars.
