Human Nutrition. 789 



When vegetables are cooked, the following changes take place: (i) 

 The cellulose or woody tissue is softened, separated and sometimes 

 broken down; (2) if starch is present, the starch grains absorb water, 

 swell and burst; (3) any protein present hardens; (4) new flavors and 

 odors develop. 



Over-cooking vegetables makes them tough in texture and develops 

 strong taste and odor. During the cooking of strong flavored vege- 

 tables, as cabbage, onions, and turnips, certain substances are produced 

 which if retained give a strong flavor, darken the color and cause the 

 characteristic irritation felt after eating them. The longer the cooking 

 continues the stronger the flavor will be. These disadvantages may be 

 largely overcome (i) by using liberal amounts of water, (2) by right 

 ventilation of the pan in which the vegetable is cooked, (3) by cooking 

 as quickly as possible and (4) by removing from the fire and draining 

 the minute the vegetable is tender. It should be tender and crisp, not 

 flabby. The cover of the pan in which these vegetables are cooked 

 should be left very nearly or entirely off. This will not only help to 

 make them more digestible but will keep them from scenting up the 

 house. Slow cooking in a limited amount of water develops flavor and 

 odor, and hence is a highly undesirable method of cooking strong flavored 

 vegetables, as turnips and cabbage. Green peas and young beans, in 

 fact any mild vegetable, are cooked slowly in little water in a nearly 

 covered pan. In this case the development of flavor is not undesirable. 



The underlying principles in vegetable cookery are: (i) to avoid over- 

 cooking; (2) to allow for escape of gases; (3) to cook strong juiced vege- 

 tables quickly in an uncovered pan, using a liberal amount of water; 

 (4) to cook young, tender mild-juiced vegetables slowly in a little water 

 to prevent loss of flavor. Cabbage cut into small sections or turnips 

 cut into quarters cooked rapidly in plenty of boiling water will retain 

 their natural creamy or white color and should be mild in flavor and 

 easily digested. Draining these vegetables just before the cooking is 

 completed and adding a little milk and completing the process makes 

 them milder and more delicate in flavor. 



Vegetables should be fresh, crisp and firm to give good results. If 

 wilted, they should first be soaked in cold water to freshen them. This 

 will require one-half hour, or longer. The water in which they are to 

 be cooked should be boiling hot before the vegetables are put into it. 

 This gives a better flavor and makes the vegetable crisper after cooking. 

 With old, wilted potatoes an exception is sometimes made and the 

 potatoes are started in cold water. 



