Vegetables

Question 1

Greens

Answer 1

Broccoli
spinach
cabbage
Cauliflower
Brussels sprouts

Question 2

Roots

Answer 2

Carrots
Parsnip
Potato
Onion
Turnip
Beetroot

Question 3

Pulses

Answer 3

Peas
Beans
Lentils

Question 4

Fruits

Answer 4

Tomato
Cucumber
Pepper
Courtette
Aubergine
Pumpkin

Question 5

Protein

Answer 5

LBV found in peas, beans, lentils (pulse veg).

Very important in vegan diet bc protein is useful for growth

Question 6

Fat

Answer 6

No fat, pulses have small amount

Question 7

Minerals

Answer 7

Calcium in green leafy veg + some root and pulse veg. Healthy bones.
Iron in green + root veg. Healthy blood.
Trace elements in pulse veg.

Question 8

Water

Answer 8

Contain a lot (75-95%)

Question 9

Carbohydrates

Answer 9

Sugar in beetroot, carrots, parsnips, onions. Provide energy.
Starch in pulses + root, esp. potatoes. Provide energy.
Fibre in all, esp. in skin. Prevents constipation.

Question 10

Vitamins

Answer 10

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.

Question 11

Composition of green vegetables

Answer 11

Protein - Trace

Fat - 0%

Carbohydrate - 2%

Vitamins - A, C

Minerals - Calcium, iron

Water - 90-95%

Question 12

Composition of root vegetables

Answer 12

Protein - Trace

Fat - 0%

Carbohydrate - 5-29%

Vitamins - A, C

Minerals - Calcium, Iron

Water - 75-90%

Question 13

Composition of pulse vegetables

Answer 13

Protein - 2-7%

Fat - Trace

Carbohydrate - 4-10%

Vitamins - A, C

Minerals - Calcium, Iron

Water - 75-90%

Question 14

Composition of fruit vegetables

Answer 14

Protein - Trace

Fat - 0%

Carbohydrate - 5-20%

Vitamins - A, C

Minerals - Calcium, Iron

Water - 80-90%

Question 15

Uses of vegetables

Answer 15

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

Question 16

Preparing vegetables

Answer 16

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

Question 17

Preparing green veg

Answer 17

Remove wilted leaves
Separate leaves + wash each under cold running water
Chop w/ sharp knife if necessary
Do not steep

Question 18

Preparing root veg

Answer 18

Scrub
Remove ends. Peel if necessary.
Use whole, cut into wedges, sliced or diced.
Do not steep.

Question 19

Preparing pulse vegetables

Answer 19

Fresh: Remove from pods. Wash in cold water.
Dried: Soak overnight.

Question 20

Preparing fruit vegetables

Answer 20

Wash in cold water.
Peel only if necessary.
Chop or slice.

Question 21

Cooking method - boiling

Answer 21

Cabbage, brussels sprouts, pulse vegetables

Question 22

Cooking method - Steaming

Answer 22

All types

Question 23

Cooking method - Microwave cooking

Answer 23

All types

Question 24

Cooking method - Grilling

Answer 24

Tomatos, peppers

Question 25

Cooking method - roasting

Answer 25

Root vegetables, peppers

Question 26

Cooking method - cooking in stews/casseroles

Answer 26

Root vegetables

Question 27

Cooking method - stir frying

Answer 27

Courgettes, broccoli, onions, sweetcorn, peppers, carrots

Question 28

Cooking method - frying

Answer 28

Onions, tomatos

Question 29

Cooking method - baking

Answer 29

Potatos, pepepers, tomatos, parsnips

Question 30

Cooking method - stewing

Answer 30

Potatoes, carrots, parsnips, turnips, peppers

Question 31

Guidelines on cooking vegetables

Answer 31

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

Question 32

Effects of cooking on vegetables

Answer 32

Vitamins + minerals dissolve into cooking liquid Vit. C destroyed Fibre becomes soft Starch becomes more digestible. eg. potatoes Some colour, flavour, texture lost

Question 33

Classification of vegetables

Answer 33

Greens roots Pulses Fruits

Question 34

Buying fresh fruits and vegetables

Answer 34

``` 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 ```

Question 35

Organic produce

Answer 35

Grown without use of artificial fertilisers or chemicals. | More expensive.

Question 36

EU regulations and grading

Answer 36

Clean, sound, free from chemicals. Graded. Marked clearly - origin, variety, class.

Question 37

Classes

Answer 37

Class extra - Best quality Class I - Good quality Class II - Marketable quality, but may have some defects Class III - Marketable but inferior

Question 38

Storing fruits and vegetables

Answer 38

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.