What are vegetables, fruit and pulses?
All fruits and vegetables are plants or parts of plants that are used as food. Many different parts of plants are eaten. For example, spinach is the leaf, carrot is the root, cauliflower is the flower and cucumber is the fruit of different plants. Nuts are the seeds contained in the fruit of certain plants. Pulses are the dried seeds from one group of vegetables.

It is sometimes difficult to define what is a fruit and what is a vegetable. Botanically, a fruit is classified as the part of a plant that contains the seed. Traditionally, in food preparation, the fruits of some plants, for example, marrow, avocado, peppers and tomatoes, are treated and served as
vegetables. This conflict arises because vegetables were traditionally used as an accompaniment to a main course. Fruits were traditionally used for dessert. Nowadays, cooks may mix fruit and vegetables in salads or serve fruits as a sweet accompaniment to a main course, for example gammon and pineapple. This traditional classification is therefore rather artificial.

Why are they good for us?
Nutritionally, fruit and vegetables are considered as one group and they provide a similar function in the diet. Although fresh vegetables contain 80-95% water, they are a significant source of dietary fibre, because plant cell walls are cellulose. Cellulose gives the characteristic structure and texture to vegetables and because it is indigestible it helps other foods pass through the digestive system. Vegetables are also an important source of mineral elements and vitamins, especially vitamin C.

Colour & Flavour
The colour and flavour are also recognisable features of vegetables. They have no nutritional value but they create a range of distinctive vegetables, which adds interest to the diet, so that people want to eat more of them. As the plants grow and ripen complicated mixtures of chemical substances are produced. These are present in minute amounts, but produce very specific flavours. The strong smell associated with boiling certain vegetables and the irritating effect on the eyes of peeling onions, are caused by the release of some volatile substances.

Types
Vegetables are usually broadly classified into three groups, green vegetables, root vegetables and legumes. Within these groups they are identified by the part of the plant they come from.

Green vegetables
Green leafy vegetables are very valuable in the diet because of the vitamins, minerals and fibre they provide. The leaves have low calorie value and should be incorporated into your diet. They are nutritionally most valuable when eaten fresh and raw. Vitamin C is easily destroyed in wilted vegetables and by the cooking process. The leaves (especially the dark green outer leaves) are also
rich in carotene (vitamin A). They are also important sources of the B vitamin, folic acid, and the minerals calcium and iron. Spinach and watercress are particularly rich in iron. It is important to remember that the absorption of iron is assisted by vitamin C. The flowers of green vegetable plants, eg. broccoli or cauliflower, do not store carbohydrate, and so have a low energy value. They are a very valuable source of vitamin C. They are fibrous and provide fibre and some minerals and vitamins. The fruits of green vegetable plants, eg. cucumber, avocado, pepper, and courgette provide vitamin C and some carbohydrate in the form of starch or sugar as the fleshy portion is a store of food. Many, for example, the cucumber, have a high water content and therefore have a low energy value. The exception is the avocado pear which contains a high percentage of oil.

Root vegetables
Root vegetables come from plants with large storage organs. They contain the carbohydrates manufactured in the leaves as either starch or sugar. Many of them are, therefore, valuable energy foods. They are less valuable than green vegetables as a source of Vitamin C. Tubers, which grow underground, such as, potatoes, provide energy in the form of starch. However, as potatoes contain 80% water, they are a much less concentrated form of energy than bread. The energy value is greatly increased if potatoes are cooked in fat. 100g of boiled potatoes provide 80kal, compared with 100g chips which provide 236kal. In Britain, we eat large quantities and they provide 1/3rd of the vitamin C in the average diet. The vitamin C content is highest in the new potatoes and falls gradually as the storage time increases. Small amounts of protein are found just under the skin, iron and the B vitamins are also present. The roots, such as, carrots, parsnips and turnips contain more water and therefore supply less energy value than potatoes. Carrots are an important source of carotene (vitamin A) and turnips and swedes provide some vitamin C but no carotene. The bulbs, such as, onions store the carbohydrate in the form of sugar, but their main value is their strong flavour which helps to make savoury dishes more interesting and appetising.

Legumes
Legumes are plants that produce pods containing seeds. These legumes that are eaten whole, eg. runner beans, are particularly nutritious because the pod is similar in food value to green leaf vegetables. That is, it supplies fibre, vitamins A and C, calcium and iron but the seed also contains some protein, carbohydrate, additional vitamin C and some of the B-group vitamins. Other seeds, eg, peas, contain high proportions of water, vitamin C, some protein and carbohydrate.

Choosing Vegetables
All vegetables are unlimited on your diets. So take advantage of this low calorie item and use plenty to fill your plates. Vegetables deteriorate quickly. To enjoy the full food value, most flavour, crispest texture and most attractive colours they should be used as soon as possible after purchase. Here are some guidelines to help you choose vegetables:
1. Do not be tempted to buy more than you need.
2. Vegetables in season locally are usually at their lowest price and highest food value.
3. Buy only when you can see the quality of the vegetables. This is sometimes difficult if you buy pre-packed vegetables, or if the retailer selects vegetables for you from behind a display.
4. Choose good quality vegetables:
Green vegetables - the plants should have crisp fresh leaves with a bright colour. The outer, darker leaves have the higher food value. Beware of vegetables with these removed as it may mean the plant is old. Root vegetables - these should have unblemished skins, free from spongy discoloured patches. Avoid very large root vegetables as they can be coarse-textured. Washed vegetables deteriorate more rapidly than unwashed.

The use of fresh vegetables in our diets

Raw Vegetables
As vegetables are such an important source of vitamin C, which is easily destroyed by heat, it is especially important that some raw
fresh vegetables are included in our diet. The water-soluble vitamins (C and
B group) and mineral elements are all retained in raw vegetables. It is important to wash all vegetables to remove any traces of pesticides
they may have been sprayed with during the growing period. It is possible to use raw vegetables to produce attractive salads at all times of the year using a variety of the fresh vegetables. For example, when lettuce becomes scarce and expensive in winter, shredded white cabbage can be substituted. Salads are the easy option raw vegetable but many others can be eaten raw, such as carrots, broccoli and cauliflower which make good crudities.

Cooked vegetables
Some vegetables are always cooked because: they are unpalatable when raw and difficult to digest as their texture is too firm or tough. Cooking softens the cellular tissue. Some vegetables which can be eaten raw are also cooked to reduce the bulk, so that more can be eaten, for example, cabbage or spinach. The aim in preparing and cooking vegetables should be to preserve their nutritional value and produce an attractive, palatable dish. Cooked vegetables should be tender but firm and the natural colour retained.

Nutrient losses in cooking
Vitamin C and B, are both water-soluble and heat sensitive. Green vegetables lose 50-70%, and potatoes 20-40% of their vitamin C during cooking. If vitamin C can be retained, then other water-soluble nutrients are also retained. The only way to minimise these losses is by understanding a very careful cooking procedure.

1. Vegetables should be prepared immediately before use. Vitamin C is readily oxidised either by exposure of cut surfaces to air, or by the action of the enzyme oxidise present in the plant tissues.

2. Vegetables should be washed thoroughly, but never soaked in water. Vitamin C is water soluble and will be dissolved in the water, if vegetables are soaked.

3. Vegetables should be cooked in the minimum of water needed to prevent burning. Any vegetable liquid remaining after cooking should be used in a gravy or sauce. During cooking, vitamin C, thiamin and soluble mineral salts pass from the plant tissues into the cooking liquid.

4. Do not add sodium bicarbonate to the cooking water. This destruction of vitamins is increased in an alkaline solution.

5. Cook for a minimum time, using a tight-fitting lid on the saucepan. The vegetables should be tender but still crisp. Serve immediately as vitamin losses are greater when vegetables are kept warm.

Vegetable Recipe Ideas

1. Try cooking frozen peas with chopped spring onions and a chicken stock cube.
2. Stuff peppers with boiled rice mixed with onion, mushrooms, peas and carrots.
3. Cook a tin of tomatoes with chopped onion, strips of green pepper and mixed herbs.
4. Cook a selection of vegetables in a casserole dish adding a 1/4 pt of skimmed milk mixed with two beaten eggs, bake in oven for 25 minutes at approx gas 5/190C.
5. Ham & Leek bake - Cut leeks in 3
   to 4” lengths and boil for approx 10 minutes. Drain and then wrap them in a slice of ham with half an oz stick of cheese. Place the leek parcels into an oven dish . Make a sauce with skimmed milk, cornflour, mixed herbs and pour over the leeks and bake for approx 30 minutes. Gas 5.
6. Place prepared mushrooms in a microwave dish with a little water and some garlic salt and seasonings. Cook on full power for approx two minutes.

Types of Free Vegetables
All vegetables are extremely low in calories and should be included in large quantities in your diet. They have great filling power. However, lets take a look at how vegetables compare and perhaps you can try incorporating some different veggies into your diet.

The virtually ‘nothing’ Free Vegetables
Lettuce
Red and White Cabbage
Broccoli
Aubergine
Runner Beans
Turnip
Celery
Bean Sprouts
cucumber
Mushrooms
Swede
Courgettes
Jersusalem Atrichoke
Asparagus
Radish

The ‘next to nothing’ vegetables
Tomato
Beetroot
Leek
Carrot
Cauliflower
Brussel Sprouts

The ‘higher’ vegetables
Peas
Sweetcorn
Broad Beans
Parsnip
Butter Beans
Kidney Beans
Lentils