Vegetables and Vegetables Cookery

In everyday usage, a vegetable is any part of a plant that is consumed by

humans as food as part of a savoury meal. The term "vegetable" is
somewhat arbitrary, and largely defined through culinary and cultural
tradition. It normally excludes other food derived from plants such
as fruits, nuts and cereal grains, but includes seeds such as pulses.

A. Classification of Vegetables

Vegetables are classified according to which part of the plant is eaten. Some
vegetables may fall into more than one category when more than one part of
the plant is eaten, e.g. both the roots and leaves of beetroot can be eaten.

bulbs Usually grow just below the surface of

e.g. onion, shallot, garlic,
the ground and produce a fleshy, leafy
spring onion, leek, fennel
shoot above ground. Bulbs usually
consist of layers or clustered segments.
flower The edible flowers of certain vegetables. e.g. cauliflower, broccoli,
s
gaai laan (Chinese sprouting
broccoli), broccoflower,
globe artichoke
fruits Vegetable fruit are fleshy and contain
seeds.

e.g. egg plant, capsicum,

courgette, okra, pumpkin,
tomato, choko, scallopini

fungi When referring to vegetables, fungi are

commonly known as mushrooms.

e.g. button, flats, shitake,

oyster, gourmet brown,
wood ear, enokitaki, truffle

leave The edible leaves of plants.

s

e.g. bok choy, cabbage,

lettuce, silver beet, spinach,
witloof, puha

roots Usually a long or round-shaped taproot.

e.g. carrot, turnip, beetroot,

swede, radish, parsnip,
celeriac

seeds Also know as legumes, seeds are usually e.g. broad been, French
obtained from pods. The pod is
bean, pea, snow pea, snake
sometimes eaten along with the seed.
beans, butter beans
stems The edible stalks of plants when the stalk e.g. asparagus, celery,
is the main part of the vegetable.
kohlrabi
tuber Vegetables which grow underground on
s
the root of a plant.

e.g. potato, kumara, yam,

taro, Jerusalem artichoke,
Maori potato.

B. Nutritional Value of Vegetables

Vegetables have a rich content of nutrition, right from protein, vitamins,
potassium, phosphorus, magnesium, calcium to selenium, iron, manganese,
copper and zinc. A high vegetable diet definitely assures a relief from all the
major and minor problems of the body. According to experts, people
consuming greater amounts of vegetables in their diet are high on energy
and feel less lethargic or stressed out. The nutrition provided, helps body
perform all the activities, by providing the body cells and organisms, all the
necessary requisites for supporting life. To know more about the nutrition
content in vegetables, browse through the table below.

Item

Serving

Fat

Fibe
r

Prot
.

Carb
.

Sod.

Asparagus

3 med.
spears

1g

1g

2g

1mg

Beans,
Kidney

1 cup

1.5

45g

43g

110g

44mg

Beans, Lima

1 cup

1g

33g

38g

113g

32mg

Beans, Snap

1 cup

3.5g

2g

8g

6.5mg

Beans, Soy

1 cup

17g

11g

33g

28g

38mg

Broccoli

1 bunch

2g

18g

18g

32g

164mg

Brussels
Sprouts

1 sprout

0.5g

0.5g

1.5g

4.5mg

Cabbage

1 med

2.5
g

21g

13g

49g

163mg

Carrot

1 med.

2g

0.5g

6g

21mg

Cauliflower

1 med.

1g

14g

11g

30g

172.5m
g

Cucumber

1 med.

2g

2g

8g

6mg

Garlic

1 clove

1g

0.5mg

Mushrooms

1 cup
sliced

1g

1.5g

3.2g

2.8mg

Onion

1 med.

2g

1g

9.5g

3mg

Peas

1 cup

0.5

7g

8g

21g

7mg

Potato

1 med.

2g

2.5g

22g

7mg

Radish

1 med.

1mg

Spinach

1 bunch

9g

9.5g

12g

268.5m
g

Tomato

1 med.

0.5
g

1.5g

1g

5.5g

11mg

C. Flavour Components of Vegetables

Fructose- the natural sugar that provides the sweetness of

vegetables.
Glutamic Acid- this forms a product called monosodium glutamate
when combined with salt. It is found in large amount from young
and fresh vegetables.
Sulfur compounds- give the characteristic strong flavour and
odour of some vegetables.

D. Selection and Preparation of Vegetables

1. Choose produce carefully

Avoid fruits and vegetables with cuts, bruises, insect holes, mold
or decay. At the same time, fruit does not need to be perfect to
taste wonderful. All shapes and sizes make great fruit and
vegetables.
2. Fresh may not always be the best!
Fresh produce is best when bought in season and locally for maximum flavor
and nutrition. Research has shown that frozen fruits and vegetables are just
as nutritious as fresh vegetables and have less waste. Be mindful when
buying canned fruits or vegetables. Canned fruits and vegetables are also
nutritious but often have added salt and corn syrup- and nutrients may be
lost in the liquid in the can. Avoid those with added corn syrups and added
salt.

3. Fruit is widely available year round but ripeness is the key

When a fruit is ripe it softens and generally the color changes.
Starches turn into sugar although the calories remain the
same. The ripening process depends on the fruit. Melons and
citrus fruit (for example oranges and grapefruit) will not get
any sweeter once picked. Peaches and bananas change color
and get sweeter. Some fruits are picked before they are ripe
because they bruise easily in shipment (for example: pears
and bananas). To ripen, place on the kitchen counter for a few
days or place in a brown paper bag. To speed up ripening, add
a ripe banana or apple to the bag. When fruit is ripe, eat it
right away or refrigerate.
4. Buy fresh vegetables frequently and use them as soon as
possible
Select vegetables that are crisp and colorful, not limp and starting to turn
brown. For maximum savings, select vegetables in season. Clean and cut
them yourself. Prepare them ahead of time and keep them in the refrigerator
to make dinner quick and convenient. If convenience is very important to
you, look for some of the prewashed and cut up vegetables in your produce
section. In addition to bags of salad, you will find chopped onions and
peppers, grated carrots and cabbage for slaw and ready to cook stir fry
vegetables.
5. Buy frozen unsweetened fruits and vegetables without added sauces
Keep frozen until ready to use. Use within 6 months of purchase. Frozen fruits
and vegetables are handy for quick and easy meal additions.

E. Proper Handling and Storing

Storing raw vegetables: Hard-skinned vegetables and root vegetables

(such as squash, turnips, and potatoes) dont require refrigeration. You can
store them in a cool, dry place, for example, a basement or garage. The ideal
temperature for these vegetables is about 55F, but they will do well in
somewhat cooler environments (as low as 32 degrees), too . However, if you
dont have a cool area in your living quarters, you can store these
vegetables in the refrigerator. Removing the tops of carrots, radishes, and
beets before refrigeration reduces moisture loss and increases shelf life.

Wrapping: Some vegetables need to be wrapped to protect them and to

prevent dehydration. They should be LOOSELY wrapped in plastic film or
placed in a PERFORATED bag for two reasons:
1) Wrapping loosely allows air to circulate around the vegetables, and that
prevents excess moisture from accumulating. Preventing excess moisture
minimizes the growth of mold.
2) Low-acid foods such as vegetables are an ideal growth medium for the
bacterial spores that cause botulism. These spores are commonly found in
the soil. But Clostridium botulinum can grow only in the ABSENCE of oxygen.
So let your vegetables have some breathing room.

Washing: Raw vegetables should be washed immediately before they are

going to be eaten or cooked, not when they are being stored in the fridge.
The exterior of all veggies should be washed even if the outside is not going
to be consumed. Otherwise, pathogens on the surface could transfer to the
flesh when the vegetable is cut.

Cooking: When vegetables are cooked to 140F, most living bacterial cells
(the kind that cause illness) are killed within one minute. At 165F, theyre
killed instantly. However, spore-forming bacteria can survive steaming or
boiling; theyre not killed by the usual cooking methods. Thats why its
important to prevent their growth in the first place by wrapping vegetables
loosely.

Storing cooked leftovers: Leftover cooked vegetables should be

refrigerated in covered containers with some airspace to prevent the
germination of botulism spores. Properly stored, leftover cooked vegetables
can be kept for several days.