The Origin Classifications The Composition The Benefits Dietary Guidelines How to Select Cooking Methods Chemists Corner

Tips for Eating Conclusion Questions References

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.

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); seeds (beans, corn, and peas); even flowers(broccoli and cauliflower).

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

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.

Cruciferous Vegetables, also called the Magnificent 12, were named for their cross-shaped blossoms and when eaten in combinations of two or three, are suspected of preventing Cancer.

They include: Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Horseradish, Kale, Kohlrabi, Mustard Greens, Radishes, Rutabaga, Turnips, and Watercress.

Legumes are members of the plant family Leguminosae. There are hundreds of varieties. Some have edible pods and others are shelled. Dry beans belong to a group of peas or seeds that have been shelled after maturing within the pod.
The American Journal of Clinical Nutrition states that, beans significantly lower cholesterol levels even in high fat diets.

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 can be distinguished by shape.

Some legumes are high in complex carbohydrates and can be used as substitutes for grain-based starches.

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.

Parenchyma Cells store starch and pigments within organelles or plastids. They also store water (vacuoles), acids (pH contribution), and air (determines crispness).

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 non-starchy vegetables and corn, potatoes, and yams are examples of the starchy variety.

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

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 redblue, creamy to white, and purplish-red also indicating a form of antioxidant activity.

Soybeans grow amongst the pod variety and are the only legume from which a liquid 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.

TVP or Tofu make excellent meat substitutes because they have a high protein content, are low in cholesterol and fat, are much easier to digest, and can add unlimited versatility to meals because they can take on a variety of flavors.

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. Avoid those that are in the advanced maturity stage, which is signaled by grayish specks, yellow streaks, a darker color, dryness, and wrinkling.

Sugar Snap Pods

Green Peas

Snow Peas

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.

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 blanched, which enhanced their vibrant colors while locking in the vital nutrients.

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 reduce the risk of chronic diseases.

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

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

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 can be considered 1 cup from the vegetable group.

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.

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

Age

Dark Green Veggies

Orange Veggies

Dry Beans & Peas

Starchy Veggies

Other Veggies

Amount Per Week

Children Girls

2-3 yrs old 4-8 yrs old

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

1 Cup 1 Cups
2 Cups 3 Cups 3 Cups 3 Cups 2 Cups 3 Cups 3 Cups 3 Cups 3 Cups 3 Cups

Cup 1 Cup
1 Cups 2 Cups 2 Cups 2 Cups 1 Cups 2 Cups 2 Cups 2 Cups 2 Cups 2 Cups

Cup 1 Cup
2 Cups 3 Cups 3 Cups 3 Cups 2 Cups 3 Cups 3 Cups 3 Cups 3 Cups 3 Cups

1 Cups 2 Cups
2 Cups 3 Cups 3 Cups 3 Cups 2 Cups 3 Cups 6 Cups 6 Cups 6 Cups 3 Cups

4 Cups 4 Cups
5 Cups 6 Cups 6 Cups 6 Cups 5 Cups 6 Cups 7 Cups 7 Cups 7 Cups 6 Cups

Women
Boys

Men

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.

The best resource for buying fresh vegetables is the Farmers Market. Produce is usually locally grown, which is good for the environment.
Visit www.5adaycsa.com for more info about this areas best Farmers Markets.

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 1-3 grade for fresh veggies.

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.

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 beneficial ways to cook vegetables.

If using moist-heat cooking methods to prepare vegetables, steaming or braising help keep nutrients in tact while enhancing color and flavor.

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 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 additional 10 minutes.

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 can be added once beans have become tender.

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

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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:

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 2

Approximate Cooking Time 1 Hour 2-3 Hours

4-5 Hours

(1 cup of dry beans = approximately 2 cups of cooked beans Keep beans covered during cooking time. Excess water may be drained off after cooking if necessary.

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 guacamole, then sprinkle onions over cheese and serve with tortilla chips.

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 substances called free radicals.

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 absorb enough water for hydration and swelling.

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 to make a delicious supper meal.

Salads > Vegetables or legumes can be combined to create a hearty salad or used separately to make garden, Caesar, or 3bean 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 smoothies and ice cream treats.

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

There are a wide variety of Vegetables and Legumes 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.

If we make Vegetables and Legumes a regular part of our diet, we can greatly reduce the risk of chronic disease.

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?

2.

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?

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 http://www.mypyramid.gov/pyramid/vegetables_co unts.html http://www.usdrybeans.com