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Informationsheet Cookery10.A
Informationsheet Cookery10.A
Informationsheet Cookery10.A
Quarter II
INFORMATION SHEET:
Vegetables are plants or parts of plants like leaves, fruits, tubers, roots, bulbs, stems, shoots, and flower
used in a dish either raw or cooked. Vegetables give color, texture and flavor to our meals. They also give vitamins
and minerals.
Vegetables provide nutrients vital for health and maintenance of your body. Eating vegetables provides
health benefits to people like reduced risk of some chronic diseases including heart attack and stroke, protect them
against certain types of cancers, reduce obesity and type two diabetes, lower blood pressures,
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid),
vitamin A, and vitamin C.
• Diets rich in potassium may help maintain normal blood pressure. Vegetable sources of potassium include sweet
potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima
beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may
lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and
diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant
should consume adequate folate from foods, and in addition, 400 mcg of synthetic folic acid from fortified foods or
supplements. This reduces the risk of neural tube defects, spinal bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds, and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Classifications of Vegetables
A. According to parts of plants
1. Gourd family
2. Seeds and pods - beans, peas, corn, okra
3. Fruit Vegetables - avocado, eggplant, sweet pepper, tomato
4. Roots and Tuber – beef, carrot, radish, artichoke, potato, sweet potato
5. Cabbage family- cabbage, broccoli, cauliflower, Brussels sprouts, bokchoy
6. Onion family- onion, scallion, leek, garlic, shallot
7. Leafy greens- spinach, lettuce
9. Mushrooms
B. According to Chemical Composition
1. Carbohydrate-rich vegetables – seeds, roots, tubers
2. Protein-rich vegetables –legumes, peas, beans
3. Fat-rich vegetables – nuts, olives, avocado
4. High moisture content – mushroom, tomatoes, radish, green leafy vegetables
C. According to Nutritive Value
The following is based on their nutrient content since fruits and
vegetables are good sources of vitamins and minerals.
1. Vitamin A-rich vegetables – green leafy and yellow fruits and vegetables
2. Vitamin C-rich vegetables – yellow vegetables
3. Vitamin B (complex) – legumes, peas, beans
Preparing Fresh Vegetables
1. Washing
▪ Wash all vegetables thoroughly
▪ Scrub well unpeeled vegetables, like potatoes for baking
▪ Wash green leafy vegetables in several changes of cold water After washing, drain well and refrigerate
lightly covered to prevent drying.
2. Soaking
▪ Do not soak vegetables for long periods to prevent flavor and nutrient loss.
▪ Cabbage, broccoli, cauliflower may be soaked for 30 minutes in cold salted
▪ water to eliminate insects.
▪ Limp vegetables can be soaked briefly in cold water to restore crispness.
3. Peeling and Cutting
▪ Peel vegetables as thinly as possible.
▪ Cut vegetables into uniform pieces for even cooking
▪ Treat vegetables that brown easily with acid (potatoes, eggplants, sweet
▪ potato) or hold under water until ready to use.
▪ Save edible trim for soups, stocks and purees.
Apply safe and accurate cutting techniques in preparing vegetables according to enterprise standards.
A. Trimming Artichoke Bottoms
1. Start by filling a bowl with cold water and lemon into it. (You could also use a dash of vinegar) this will slow the
Browning on the surface of the artichoke when it is cut and exposed to air
2. Pull out the tough outer, dark green leaves of artichoke
3. Continue removing leaves until you are left with light colored, tender leaves. Rub surfaces with lemon
5. Trim the remaining dark green surfaces at the base, including stalk and continue to rub with lemon
6. Cut the artichoke in half
7. Use spoon to remove hairy fibers in the center of the artichoke
8. Pull out all of the tough red fibers, leaving the soft green leaves in place
9. Cut the artichokes lengthwise into sizes that suit your recipe and place it in the water bath with lemon before
cooking.
B. Trimming Asparagus
1. Hold a spear of asparagus in each hand
2. Bend downward with each end until it breaks into two
3. Repeat with the whole bunch of asparagus. Purplish ends on the left are destined for stock, and greenish spears
to be trimmed
4. Trim or cut them into one inch length for cooking
C. Preparing Avocados
1. Grip the avocado gently on one side with one hand, cut the avocado lengthwise around the seed
2. Open the avocado into halves to expose the seed
3. Scoop out the seed with the use of spoon or scooper
4. Gently tap the seed with a knife and twist to get the seed out and
discard.
5. Scoop out the avocado flesh with a spoon or scooper
6. Slice avocado into segments
D. Cutting and Shredding Cabbage
1. Pull off any bruised or wilted outer leaves from a red or green cabbage head
2. Cut the cabbage into halves.
3. Cut the halves into quarters lying flat side down on the cutting board.
4. Use a paring knife to remove the hard core. Repeat with remaining cabbage quarters.
5. Cut into slices or shred the cabbage to your desired thickness.
E. Peeling and Crushing Garlic
1. To remove the paper skin of garlic, cut off the base of the clove.
2. Place the clove on a board and gently slam it with flat side of a knife.
3. The skin will burst and can easily be removed.
4. Cut the garlic into slices as thin as possible.
5. From garlic slices, mince it.
6. Crush the garlic as you want
F. Cleaning leeks
1. Cut off and discard the dark green leaves. Trim and discard the roots.
2. Cut the stalk into half lengthwise.
3. Slice them crosswise.
4. Slice them crosswise.
5. Transfer them to a bowl of cold water and swish them around a few times.
6. With hands loosely cupped, lift the leeks out of the bowl and place them on a plate or work surface (orcolander).
7. Discard the water with the remaining grit.
8. Repeat until the water is clear and ready to be cooked.