Module 5

COOKING
NUTRITIOUS FOOD
Think about your answers to these questions. You may write
THINK ABOUT THIS your answers below and share them during our discussion.

• What methods of cooking or preparing

meals do you do at home?
• What are the basic kitchen equipment
and utensils do you use at home?
• How long does it usually take to prepare
your meals at home?
• Do you think about the nutritional values
of your dishes or do you just serve
whatever is available?

OUR CHALLENGE Are you cooking your food

based on the Pinggang Pinoy®?
Different Methods of Cooking our Food
1. Stir-frying is a cooking method that uses a small 2. Frying is a cooking method that involves
amount of fat or oil to cook food over high submerging food in extremely hot oil until the
temperature. food is thoroughly cooked.
3. Grilling is a fast and high dry-heat cooking
method where food is cooked directly over a
source of dry heat, such as charcoal.
5. Steaming involves cooking food over boiling
liquid, usually water.
How to minimize nutrient losses
when stir-frying food
• Cut ingredients into small pieces so that they
can cook quickly and evenly.
• All ingredients should be ready before
starting to stir-fry so that you will not
overcook them.
How to reduce the oil when frying food
• Submerge food in oil that is hot enough by
using a wooden spoon or skewer.
• Drain fried food using paper towels and
remove them after the food has been drained.
• Use cooling racks or strainers and let oil drip
down.
4. Boiling is the method of cooking food in boiling
water or other liquids like broth.
6. Casseroling is a method of cooking where meats
are browned in oil at a high temperature, and
then simmered gently at a low temperature with
added liquid.
How to minimize nutrient losses when
boiling
• Cut vegetables into similar-sized pieces.
• Check the color (should be bright) and texture
of the vegetable (still crisp, not limp) to
determine cooking time.
• Add green leafy vegetables last.
Basic Kitchen Equipment

Saucepot Steamers Frying Pan

Grill Racks Wok

Basic Cooking Utensils

Knife Tongs Turner Pot Holder Soup Ladle

Ladle Grater Shears Chopping Board

EXAMPLE OF STIR-FRIED RECIPE

Stir-fried Toge and Carrots

5 servings (1/3 cup per serving)
Preparation time: 40 minutes
Cooking time: 10 minutes

Ingredients Household Measure

Cooking oil 2 Tbsps
Onion, white, chopped 2 Tbsps
Garlic, chopped 1 Tbsps
Carrots, strips 1 1/2 cups
Toge, cleaned, roots removed 3 cups
Soy sauce 2 Tbsps
Sugar, brown 1 Tbsp
Salt, iodized 1/4 tsp
Black pepper, ground dash

Procedure:
1. In a pan, heat oil. Sauté onion and garlic.
2. Add carrots and stir fry for 3 minutes.
3. Add toge and stir fry for 2 minutes.
4. Add soy sauce, sugar, salt and pepper. Stir fry for a few
seconds.
 EXAMPLE OF FRIED RECIPE
Tokwa Steak
5 servings (12 pieces)
Preparation time: 40 minutes
Cooking time: 20 minutes

Ingredients Household Measure

Cooking oil for frying tokwa 3 cups
Tokwa, sliced, 6 slices/pc 10 pcs
For the sauce: Cooking oil, for sautéing 3 Tbsps
Onion, white, chopped 3 Tbsps
Garlic, chopped 2 Tbsps
Kinchay, chopped 2 Tbsps
Soy sauce 3 Tbsps
Sugar, white 2 Tbsps
Salt, iodized 1/4 tsp
Black pepper, ground 1/8 tsp
Water 2/3 cup

Procedure:
1. In a pan, heat oil. Deep fry tokwa until golden brown. Drain to
remove excess oil. Set aside.
2. In another pan, heat oil. Sauté onion, garlic and kinchay.
3. Season with soy sauce, sugar, salt and pepper.
4. Add water. Cover and simmer for 5 minutes
5. Add fried tokwa. Blend well. Simmer for another 2 minutes.

EXAMPLE OF BOILED RECIPE

Ginulay na Mais at Malunggay

5 servings (3/4 cup per serving)
Preparation time: 1 hour
Cooking time: 20 minutes

Ingredients Household Measure

Corn on the cob, yellow, shredded 1 1/3 cup
Cooking oil 2 Tbsps
Onion, white, chopped 2 Tbsps
Garlic, chopped 1 Tbsps
Water 2 3/4 cups
Seasoning granules 1 8g sachet
Salt, iodized 3/4 tsp
Black pepper, ground dash
Carrot, strips 1/4 cup
Malunggay leaves 1 1/2 cup

Procedure:
1. Using a sharp knife shred the corn from the cob. Set aside.
2. In a pot, heat oil. Sauté onion, garlic and corn.
3. Add water, seasoning, salt and pepper. Cover and bring to a boil.
4. Add carrot and malunggay. Cook for 3 minutes.
5. Remove from fire.