Vegetables & Legumes

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Presentation Outline for Vegetables & Legumes

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The Origin Classifications The Composition The Benefits Dietary Guidelines How to Select

The Origin of Vegetables & Legumes

And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earthto you it shall be for meat. Genesis 1:29 These words can be found written within the pages of the Holy Scriptures as a testament to the origin of vegetables and legumes.

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Classifications of Vegetables & Legumes

Vegetables can come from just about any part of a plant:
roots (carrots, beets, turnips, radishes); bulbs (onions and garlic); stems (celery and asparagus); leaves (spinach and lettuce); 8/16/12

Classifications of Vegetables
There are also foods categorized as fruits that we use as vegetables, such as: tomatoes, cucumbers, squash, olives, avocadoes, eggplant, and peppers.

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Some of these vegetables are considered to be nightshades, which can be hazardous to those suffering with Arthritis because their properties can affect Calcium distribution within the body.

Classifications of Vegetables
Cruciferous Vegetables, also called the Magnificent 12, were named for their cross-shaped blossoms and when eaten in combinations They include: Broccoli, of Brussels Sprouts, Cabbage, Cauliflower, Horseradish, two or three, are suspected Kale, Kohlrabi, Mustard Greens, Radishes, of preventing Cancer.
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Rutabaga, Turnips, and Watercress.

Classifications of Legumes
Legumes are members of the plant family Leguminosae.

There are hundreds of varieties. Some have edible pods and others are shelled.
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Dry beans belong to a

The American Journal of Clinical Nutrition states that, beans significantly lower cholesterol levels even in high fat diets.

Classifications of Legumes
Fresh beans are picked while immature and with the exception of the stem, can be eaten whole such as string beans or yellowwax beans. Shelling beans including lima and fava, are planted specifically to harvest the seeds within the pod. Dried beans like kidney, pinto, chickpeas, split peas and lentils are a more common variety that can8/16/12 be distinguished by shape.
Some legumes are high in complex carbohydrates and can be used as substitutes for grain-based starches.

The Composition of Vegetables

Several building blocks or cells contribute to the composition of plants. Yet, the cell walls of many plants are composed of the types of fiber that humans do not possess the enzymes to digest.
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Parenchyma Cells store starch and pigments within organelles or plastids. They also store water (vacuoles), acids (pH contribution), and

The Composition of Vegetables

There are non-starchy and starchy varieties of vegetables that are low in calories whether eaten cooked or raw.

Cucumber, eggplant, lettuce, tomato, asparagus, broccoli, cabbage, carrots, and peppers are examples of nonstarchy vegetables and corn, potatoes, and yams are examples of the starchy variety. 8/16/12

The color of a vegetable is not arbitrary. Each hue reveals which nutrients are available within particular vegetable groups.

The Composition of Vegetables

Carotenoids are yellow, orange, or red and contain beta carotene (vitamin A). Chlorophyll is what contributes the rich green color that represents antioxidants. Flavonoid pigments are red-blue, creamy to white, 8/16/12

The Composition of Legumes

Soybeans grow amongst the pod variety and are the only legume from which a iquid can be extracted. They can also be pressed for oil or ground into flour.

Once harvested, they can be used to make textured vegetable protein (TVP), soy milk, meat analogs, tofu, and other fermented soybean foods.
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TVP or Tofu make excellent meat substitutes because they have a high protein content, are low in cholesterol and fat, are

The Composition of Legumes

Peas belong to the legume family and their most common identifying factor is that they all grow as seeds within a pod. Green peas have a bulging pod, snow peas are flat, and sugar snap pod diameters range somewhere in between. Although sugar snap peas are consumed with their pods, they should each be eaten while fresh, tender and sweet. 8/16/12 Avoid those that are in the advanced

Sugar Snap Pods

Green Peas

Snow Peas

The Benefits of Vegetables

Vegetables are the best natural source of essential vitamins, minerals, and fiber.

Although supplements can be used to provide these nutrients, the body can better assimilate them when they have been received in vegetable form.
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The Benefits of Vegetables

It is best to eat fresh vegetables because the canned variety contains several preservatives and excess sodium. However, frozen vegetables can prove to be as beneficial as the fresh variety because they have been 8/16/12 blanched, which enhanced

Benefits of Legumes
Dry beans and other legumes are some of the most widely available, inexpensive and nutritionally complete staple foods. In the Dietary Guidelines for Americans 2005, scientists recommend that adults consume 3 cups of beans per week to promote health and 8/16/12 reduce the risk of chronic

Benefits of Legumes

Beans, peas, and lentils serve as excellent sources of B-vitamins, iron, calcium, copper, magnesium, potassium, and zinc. They also contain protein-building amino acids, and compete with oat bran by providing more fiber per 8/16/12 serving.

Regularly consuming legumes can possibly help to reduce cholesterol, control blood sugar, lower blood pressure, and inhibit cancer growth.

Dietary Guidelines for Vegetables

Determining the Recommended Daily Intake for vegetables depends on the vegetable type and whether it is to be eaten cooked or raw.

In general, 1 cup of raw, cooked, or juiced vegetables, or 2 cups of raw leafy greens 8/16/12

Dietary Guidelines for Legumes

One serving of cooked beans (90g or cup) provides 7 8gs of protein and fulfills the Recommended Dietary Allowance for the Vegetable or Meat & Beans food groups.

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(The chart below lists specific amounts that count towards the daily recommended

Dietary Guidelines for Vegetables & Legumes

Age Dark Dry Green Orange Beans Starchy Other Veggie Veggies & Peas Veggies Veggies s
Amount Per Week

Childre n Girls Wome 8/16/12 n

2-3 yrs old 4-8 yrs old

1 Cup 1 Cups

Cup 1 Cup

Cup 1 Cup

1 Cups 2 Cups

4 Cups 4 Cups

9-13 yrs old 14-18 yrs old 19-30 yrs old 31-50 yrs old 51+

2 Cups 3 Cups 3 Cups 3 Cups 2 Cups

1 Cups 2 Cups 2 Cups 2 Cups 1 Cups

2 Cups 3 Cups 3 Cups 3 Cups 2 Cups

2 Cups 3 Cups 3 Cups 3 Cups 2 Cups

5 Cups 6 Cups 6 Cups 6 Cups 5 Cups

Selecting Vegetables
Vegetables are best when selected according to the season in which they grow. This ensures quality, flavor, and the likelihood that fewer chemicals have been used to prolong the lifecycle.
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The best resource for buying fresh vegetables is the Farmers Market. Produce is usually locally grown, which is good for the environment.

Selecting Vegetables
Although most fresh vegetation does not have a long shelf life, new labeling laws implemented by the USDA provides grading for 20 of the most consumed fresh, canned, frozen, dried, and juiced vegetables based on ripeness, color, shape, size, and lack of bruises or decay.

Grades range from U.S. Grade A-C for canned, frozen, and dried, with U.S. Fancy or #s 13 grade for fresh veggies. 8/16/12

Selecting Legumes

When choosing fresh legumes, select sturdy, crisp pods with no sign of wrinkling, pitting, or bulging in the skin due to over maturity.
The best months for selecting beans are January through June.
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Cooking Methods for Vegetables

Vegetables largely contribute nutritional value to the diet. Therefore they should be prepared in a simple manner that ensures vital nutrients and flavors are not lost. Using dry-heat cooking methods such as broiling, grilling, roasting, or baking prove to be the most 8/16/12
If using moist-heat cooking methods to prepare vegetables, steaming or braising help keep nutrients in

Recipe for Vegetables

Veggie Lasagna 1 c chopped onion 1 c chopped bell pepper 1 - 2 garlic cloves, chopped 1 c chopped tomatoes 1 lb. firm tofu, drained and mashed 1 Tbsp. chicken-style seasoning 2 Tbsp. Italian seasoning 1 tsp. all purpose seasoning 1 recipe spaghetti sauce 1 box lasagna pasta 2 blocks cheese, grated 1 bag fresh 8/16/12 spinach leaves
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In a large saucepan, steam onions, peppers, garlic and tomatoes in a small amount of water. Add the mashed tofu and seasonings. In a 9 x 12 inch baking pan, spread 1/2 c. spaghetti sauce. Layer lasagna, tofu, grated cheese and spinach leaves, then repeat. Finish with lasagna, tofu, and cheese. Bake, covered at 350 degrees for about an hour, Remove cover and bake an

Cooking Methods for Legumes

When preparing beans for cooking, they should be sorted to remove stones or off-colored beans, thoroughly rinsed, and soaked up to 8 hours. Drain water after soaking then replenish with fresh water for cooking. Salt 8/16/12 can be added once

Squeezing the juice of a fresh lemon on cooked beans can help to aid digestion.

Cooking Methods for Legumes

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In a covered saucepan bring water and beans to a boil, reduce heat and simmer until tender. Or Rinse, soak, and drain beans then place in a crock pot. Cook on high 6-8 hours. Or In a covered saucepan bring water and beans to a boil. Pour into baking dish, cover. Bake at 300 degrees for 2-3 hours until tender. Or Instead of soaking for several hours, bring water and beans to a boil in a covered saucepan. Then remove from heat and set aside for 1 hour. Drain water. Add fresh water using the following chart to cook until tender:

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Cooking Methods for Legumes

Beans (Soaked) Lentils & Split Peas Kidney, Pinto, Navy, Baby Lima, Black, or White Beans Garbanzo (Chick Peas), Soybeans Inches of Water to Cover Beans 1 Approximate Cooking Time 1 Hour

2-3 Hours

4-5 Hours

(1 cup of dry beans = approximately 2 cups of 8/16/12 cooked beans

Recipe for Legumes

Mexican Dip
16 oz. refried beans 2 Tbsp. fresh salsa 1 c sour cream 1 c fresh guacamole 1 c shredded cheddar cheese 2 med. green onion, chopped tortilla chips
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Mix warmed refried beans and salsa in a medium bowl. Spread bean mixture in flat medium size dish or plate. Spread sour cream over bean mixture, leaving a 1 border of beans around the edge. Spread guacamole over sour cream, leaving a 1 border of sour cream visible. Sprinkle cheese over

Chemists Corner for Vegetables

Cells become damaged when they are exposed to cigarette smoke, certain metals, and ultraviolet radiation. Vegetables contain phytochemicals, (medicinal properties) that have been proven by laboratory studies to greatly reduce the risks of Cancer by protecting the cell and improving damage. Moreover, the antioxidants present in vegetables activate proteins within the cell to eliminate and prevent an invasion by harmful Cancer causing 8/16/12 substances called free radicals.

Chemists Corner for Legumes

In some cases, beans can seem hard to cook. This phenomenon is the result of molecular changes that can occur in legume seeds due to long storage times. When heated, the proteins tend to over coagulate, which prevents the starch within the legume from being able to 8/16/12

Tips for Eating Vegetables & Legumes

There are many ways that we can choose to eat more vegetables and legumes: Snacks > Cut up vegetables and serve with cheese or low calorie dressing or add them to things you love like pizza and use beans to create delicious burgers or savory dips. Soups > Vegetable or bean soup can be eaten with crackers, croutons, or pita chips 8/16/12 to make a delicious supper

Tips for Eating Vegetables & Legumes

Salads > Vegetables or legumes can be combined to create a hearty salad or used separately to make garden, Caesar, or 3-bean salads. Drinks > Many vegetables can be used to make awesome live drinks that are full of healing enzymes and a variety of flavors can be added to enhance the taste of soymilk or to create thick, delicious 8/16/12 smoothies and ice cream treats.

Conclusion of Vegetables & Legumes

Vegetables and Legumes were given to us to be an excellent source of vital nutrients.

There are a wide variety of Vegetables and egumes to choose from that have distinct purposes based on color, composition, and how they are grown.

There are many creative ways to prepare and eat Vegetables and Legumes that can be tasty and fun.
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Questions About Vegetables & Legumes

1.

If you had to survive without meat in your diet for a day, in what ways would you use vegetables and legumes to meet your RDA for protein? If you had to cook for someone who was vegan, which vegetables and legumes would you prepare, what cooking method would you use, and how would you make them palatable?

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References for Vegetables & Legumes

Balch, Phyllis A., CNC. Prescription for Dietary Wellness 2nd edition. New York, NY: Avery, 2003. Print Brown, Amy. Understanding Food Principles & Preparation 4th edition. Belmont, CA: Wadsworth, Cengage Learning, 2008. Print Labensky, Sarah R., Alan M. Hause. On Cooking: A Textbook of Culinary Fundamentals 4th edition. Upper Saddle River, New Jersey: Pearson Education, Inc., 2007. Print

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