Vegetables: Categories and Classification

Vegetables is a catch-all category that includes

many of the edible parts of a plant. They are the

primary part of a healthy diet with greens being the

most “nutrient dense” (most nutrients for the calories they provide).

Roots• Root vegetables are rich in nutrients, low in fat and calories,

inexpensive and usually available throughout the year. Radishes are pungent, carrots and beets are sweet and earthy. Others, like parsnips, turnips, and rutabagas, have more subtle flavors. Root vegetables will last awhile in your pantry, and even longer in your refrigerator.

Tubers• Technically, tubers and corms are swollen underground plant

stems, but it's easier to think of them as the "family of potato-like vegetables." They're used worldwide as a source of carbohydrates. Varieties include various varieties of potatoes, yams and sweet potatoes.

Stems and Shoots• Asparagus: Asparagus has a wonderfully

distinctive flavor and a meaty texture.

• Celery: A bunch or stalk of celery consists of a dozen or so individual ribs, with the tender innermost ribs called the celery heart.

• Rhubarb: Though a vegetable, rhubarb is treated more like a fruit, and it's typically made into such things as pies, tarts, preserves, and wine. It's very tart, and at its best when combined with berries. Don't eat rhubarb leaves; they contain high levels of oxalic acid, a toxin.

Bulbs• Green onions and scallions: These are onions that have

small bulbs and long green stalks. They're usually eaten raw, but you can also grill or sauté them.

• Leeks: Leeks look like large green onions, and they have

a more complex onion flavor. They're often cooked as a vegetable side dish, or used in soups. Be sure to wash them thoroughly before cooking as the leaves are notorious for collecting dirt.

• Onions should be firm and heavy for their size. Avoid

onions that have sprouted or that have an odor, or that have green or moldy blemishes. Always cook onions over low or medium heat, since they become bitter at high temperatures.

• Garlic can be eaten raw or cooked. The “cloves” are usually minced.

Leaves• Cabbage: Cabbage is quite versatile. You can cut it into

chunks, boil it, and serve it with corned beef or other fatty meats. You can also use cooked leaves as wrappers for meat fillings, or shred raw ones for Cole slaw. Select heavy heads of cabbage that have shiny leaves.

• Lettuce: These are mild salad greens that are always served fresh, either in salads or as garnishes. There are four basic categories: iceberg lettuce, with leaves that grow in a dense "head," leaf lettuce, with loosely gathered leaves, butterhead lettuce, with tender leaves that form a soft head, and romaine lettuce, with closely packed leaves in an elongated head. Select lettuce that has rich color and crisp, fresh-looking leaves.

• Spinach has similar to lettuce, but it is more versatile in both its nutrition and its ability to be eaten raw or cooked.

More Leaves• Kale – Like cabbage, kale is a

cruciferous vegetable and considered “greens”. It is usually cooked and is very nutritious.

• Collards – Another green that is associated with southern cooking. It is usually cooked.

• Swiss Chard - While the leaves are always green, chard stalks vary in color. Chard is, in fact, considered to be one of the healthiest vegetables available and a valuable addition to a healthy diet. It can be eaten raw or cooked.

Flowers• Artichoke: Artichokes are the unopened

flowers and stems of a kind of thistle. You cook them, then peel off and eat the bases of the thick green petals (called leaves). At the center is the heart, the choicest portion of the artichoke, covered by the choke, a hairy pad that should be peeled off and discarded.

• Broccoli: The florets can be steamed or boiled and served as a side dish, or served raw on a crudité platter, or stir-fried. Select broccoli that's dark green and fresh smelling.

• Cauliflower: Cauliflower florets can be used in soups, or as a side dish smothered with a cheese sauce, or served raw on a crudité platter.

• Brussels Sprouts

Vegetable Fruits• Peppers

• Tomatoes

• Squash• Pumpkin

• Cucumber• Egg plant

Seeds • Seed vegetables include all varieties of fresh peas, sweet

corn, snap beans and lima beans. When beans and peas are young, their pods can be eaten. When allowed to mature, these vegetables are considered a legume and more of a protein source.

It is believed that cruciferous vegetables may lower the risk of certain kinds of cancer. These vegetables are from the cabbage family and include cabbage, cauliflower, Brussels sprouts, kale, broccoli, mustard greens, collards, rutabagas and turnips.

Nutritional Value of Vegetables• High in water and necessary B and C

vitamins and minerals• Low in fat and protein• Supplies needed nutrients to aid digestion

and use of nutrients in food

Nutritional Value of Vegetables• Are best eaten in a 50/50 mixture of raw

and cooked• Improper and overcooking causes loss of

vitamins and minerals• Chlorophyll is part of most vegetables and

is highest in green vegetables. It is produced by the sun’s effect on the plant and has health-promoting properties for humans when consumed

Storing Produce

Store MOST vegetables unwashed in the refrigerator OR dry very well before storage. Moisture causes faster spoilage. Keep in the crisper section of the refrigerator.

Storing Produce

• Store potatoes and onions in a cool, dry place or at room temperature for a short period of time. Potatoes exposed to light turn a greenish color, and may develop a bitter taste

Vegetables that may be eaten raw.

a.Retain vitamins and mineralsb.Higher fiber than cookedc. Easy to prepare – no cooking!!