SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

Assessment 2- Assignment Activity

Instructions for students:

This assignment will form part of the assessment for this subject and must be completed in an
original and professional manner.

This assignment MUST be your own work using your OWN words and may be completed in the
spaces provided or with a printed computer-based document.

Please provide your answer for this assessment on the space provided below. Please include
a heading stating the following:

 Unit name: SITHCCC008 Produce vegetables , fruit, egg and farinaceous dishes
 Your name- keshav keshav
 Your student I.D.: PIE19256
 Date of submission/due date:
 Trainer’s name: Shane

Assignment Activity Task 1

1. Choose one of the foods from the list below.
2. Conduct some research into the health and nutrition aspects of THE CHOSEN food.
3. Also include two recipes using this food as a main ingredient, including how the dish is to
be presented.
Cabbage Potato
Chicken eggs Carrots
Peas Green beans
Polenta Cous Cous
Penne pasta Cauliflower
Mushrooms Celery
Onions Parsnip
Turnip Apples
Spinach Blueberries
Broccoli Eggs

Assignment Task 2
Choose one food from each of the following categories:

Vegetables- cabbage, peas, mushrooms, onions, turnip, spinach, broccoli, carrots, green beans,
cauliflower
Fruits: apples, blueberries
Eggs: chicken eggs
Fariniceous: Polenta , penne pasta, potato, cous cous

Conduct some research into the health, nutrition, origin and cultural history of ONE RECIPE
FOR EACH FOOD GROUP.
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

Assignment Activity Task – 1

Cabbage
Health Aspects of Cabbage:
 Cabbage helps to keep inflammation in check.
 Cabbage helps to improve digestion.
 Cabbage keeps our heart healthy.
 Cabbage helps to lower our blood pressure.
 Cabbage helps to lower our cholesterol levels.

Nutrition Aspects of Cabbage:

Cabbage Contains:-
 Calories
 Protein
 Fiber
 Vitamin K
 Vitamin C
 Folate
 Manganese
 Vitamin B6
 Calcium
 Potassium
 Magnesium

Cabbage Recipes:
1) Bavarian Cabbage Salad:-

 Ingredients Quantity Weight / Volume

1 kg tender green cabbage 1 kg

salt
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

caraway seeds
1 ts
bacon, rind removed, finely diced 100g
vegetable oil 3 ts
white wine vinegar 3 ts
Freshly ground black pepper
sugar 1 ts
chopped chives and a few whole chives, for
garnish 3 ts
Method:
Method:-
1. Remove core and outer leaves from cabbage. Shred leaves finely with a
knife or grate with a cheese grater.
2. Place 2 litres water in a large saucepan with 1 teaspoon salt and the
caraway seeds. Bring to a boil. Add shredded cabbage; cook 2 minutes.
Pour cabbage into a colander; refresh under cold running water. Leave to
drain and cool completely.
3. Heat 1 tablespoon oil in a heavy–based pan over high heat. Add bacon and
cook on all sides until crisp. Combine bacon and cabbage in a serving bowl.
4. Heat 1 tablespoon oil in a heavy–based pan over high heat. Add bacon and
cook on all sides until crisp. Combine bacon and cabbage in a serving bowl.
5. Just before serving, taste salad and adjust seasonings. Serve garnished
with chopped and whole chives.

2) Stuffed Cabbage Rolls:-

Ingredients Quantity Weight / Volume

water 2/3 cup
uncooked white rice 1/3 cup
cabbage leaves 8
lean ground beef 1 pound
chopped onion
¼ cup
egg, slightly beaten 1
salt 1 ts
ground black pepper ¼ ts
condensed tomato soup 1 can 10.75 ounce
Method:
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

Method:- 1. In a medium saucepan, bring water to a boil. Add rice and stir. Reduce heat,
cover and simmer for 20 minutes.
2. Bring a large, wide saucepan of lightly salted water to a boil. Add cabbage leaves and
cook for 2 to 4 minutes or until softened; drain
. 3. In a medium mixing bowl, combine the ground beef, 1 cup cooked rice, onion, egg,
salt and pepper, along with 2 tablespoons of tomato soup. Mix thoroughly.
4. Divide the beef mixture evenly among the cabbage leaves. Roll and secure them with
toothpicks or string.
5. In a large skillet over medium heat, place the cabbage rolls and pour the remaining
tomato soup over the top. Cover and bring to a boil. Reduce heat to low and simmer for
about 40 minutes, stirring and basting with the liquid often.
6. Serve in a plate with some coriander leaves

Assignment Activity Task - 2

Vegetables – Spinach

Origin and History:-

Spinach originally came from Persia where it was known as as panakh. Spinach
was sent by the King of Nepal as gift to China in 7th Century. In AD 827, the
Saracens introduced spinach to Sicily. The first written evidence of spinach in the
Mediterranean was recorded in three 10th-century. Spinach became a popular
vegetable in the Arab Mediterranean and arrived in Spain by the latter part of the
12th century, where Ibn al- ʻAwwām called it raʼīs al-buqūl, 'the chieftain of leafy
greens'. Spinach was also the subject of a special treatise in the 11th century

Health Aspects of Spinach: -

 Spinach helps to prevent oxidative stress.

 Spinach helps to improve eye health and even reverses the damage already
done to eyes.
 Spinach helps to prevent cancer.
 Spinach helps to maintain moderate blood pressure.
Nutrition Aspects of Spinach: -

 Calories
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

 Water
 Protein
 Carbs
 Sugar
 Fiber
 Fat

One Recipe – Creamed Curried Spinach

Ingredients Quantity Weight / Volume

extra virgin olive oil 1 ½ ts
crushed red pepper ¼ ts
thinly sliced garlic cloves 5
thinly sliced shallots ½ cup
curry powder ¾ ts
fresh baby spinach 1 pound
plain whole milk Greek yogurt ½ cup
kosher salt ¼ ts
Method:
 Cook extra-virgin olive oil, crushed red pepper, and thinly sliced garlic cloves in
a large skillet over medium-high until garlic begins to sizzle, about 2 minutes
 Add thinly sliced shallots and curry powder; cook 2 minutes.
 Add fresh baby spinach to pan in batches, stirring until wilted before adding
more.
 Stir in yogurt and kosher salt.

Fruits – Apples

Origin and History of Apples: -

Apples as we know them today are the result of a very long tradition of
cultivation that goes back thousands of years to the wild apple forests of central
Asia. Apples were domesticated, cultivated and introduced to the rest of the
world via ancient trade routes and arrived in Australia with the First Fleet. Apples
are never true to their seed, so there are myriad possibilities of new varieties
when growing them from seed. Certainty in variety can only be achieved by using
techniques such as grafting pieces of branches onto root stock, creating an
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

interdependence between human's apple trees that is vividly described by

HenryThoreau in his 1862 essay on 'Wild Apples'.

Health Aspects of Apples: -

 Apples helps to reduce weight loss.

 Apples helps to control blood sugar levels.
 Apples to maintain cholesterol levels and prevents hear diseases.
 Apples helps to reduce the chances of cancer

One Recipe – Apple Crisp

Ingredients Quantity Weight / Volume

apples – peeled, cored, and sliced 2 ½ cups
sifted all-purpose flour 1 cup
white sugar 1 cup
ground cinnamon ½ ts
salt ¼ ts
butter, softened ½ cup
Method:
1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease an 8-inch
square baking dish.

2. Arrange apple slices evenly in prepared baking dish. Sift flour, sugar,
cinnamon, and salt in a bowl. Cut in butter using a pastry blender or 2
knives until mixture resembles coarse cornmeal; sprinkle over apples.
3. Bake in preheated oven until topping is golden, 40 to 45 minutes. Cool
slightly before serving

Eggs – Chicken Eggs

Origin and History of Chicken Eggs:-

The chicken probably was domesticated for its eggs (from jungle fowl native to
tropical and subtropical Southeast Asia and Indian subcontinent) before 7500
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

BCE. Chickens were brought to Sumer and Egypt by 1500 BCE, and arrived in
Greece around 800 BCE, where the quail had been the primary source of eggs.

Health Aspects of Chicken Eggs: -

 Chicken eggs helps to increase good cholesterol in the body.

 Chicken eggs contain a very important nutrient called Choline.
 Chicken eggs helps to reduce the risk of heart diseases.
 Chicken eggs helps to improve eye health.
 Chicken eggs provide high quality protein to the body.
Nutrition Aspects of Chicken Eggs: -

 Proteins
 Calories
 Fats
 Iron
 Vitamins
 Minerals
 Carotenoids

Ingredients Quantity Weight / Volume

4 bacon strips, diced 4

medium onion, chopped 1

garlic cloves, minced 2

boneless skinless chicken breasts, cubed 1 pound

large potatoes, peeled and diced 2

canola oil 1 ts

frozen peas, thawed ½ cup

frozen corn, thawed ½ cup

minced fresh parsley 2 ts

 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

salt
¾ ts

Method:

1. In a large skillet, cook bacon until crisp. Remove with a slotted spoon to
paper towels to drain. In the drippings, saute onion until tender. Add
garlic; cook 1 minute longer. Stir in the chicken, potatoes and oil.
2. Cover and cook until the chicken is no longer pink, about 10 minutes,
stirring once. Stir in the peas, corn, parsley, salt and pepper.
3. Make four wells in the hash; break an egg into each well. Cover and cook
over low heat until eggs are completely set, 8-10 minutes. Sprinkle with
bacon. Top with chives, if desired.

Fariniceous – Cous cous

Origin and History of Cous cous:-

According to Charles Perry, couscous originated among the Berbers of Algeria and
Morocco between the 11th century and 13th century, sometime between the
end of the Zirid dynasty and the rise of the Almohad Caliphate. The historian
Hady Roger Idris noted that couscous is attested in the Hafsid era, but not in the
Zirid era. Food historian Lucie Bolens believes couscous originated several
millennia earlier, during the reign of Masinissa in the ancient kingdom called
Numidia.

Known in France since the 16th century, it was integrated into French cuisine at
the beginning of the 20th century, via the French colonial Empire and the Pieds-
Noirs of Algeria. The oldest known traces of couscoussiers are found in graves
from the 3rd century BC, from the time of the Berber king Massinissa of Numidia
(in present-day northern Algeria), one of the cradles of wheat cultivation.

Health Aspects of Cous cous:-

 Cous cous reduces the risk of cancer.

 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

 Cous cous boosts the immune system.

 Cous cous is a good source of plant-based protein.
 Cous cous is rich in selenium
Nutrition Aspects of Cous cous:-

 Selenium
 Proteins
 Calories
 Fiber
 Fat
 Calcium
 Iron
 Carbohydrates

One Recipe – Pearl Couscous Salad

Ingredients Quantity Weight / Volume

olive oil, divided 5 ts
pearl (israeli) couscous 2 cups
water
2 ½ cups
French lentils ½ cup
Roma (plum) tomatoes, diced 2
small cucumber, seeded and diced 1
red bell pepper, diced 1
dried cranberries ½ cup
golden raisins ½ cup
diced red onion 1/3 cup
slices of fresh chives ¼ cup
chopped flat-leaf parsley 2 ts
green onion, thinly sliced 1
ground sumac 1 ts

Method:
1. Heat 1 tablespoon olive oil in a skillet over medium heat. Cook and stir couscous
in the hot oil until toasted and fragrant, 3 to 4 minutes. Add 2 1/2 cups water to
couscous and bring to a boil; cover skillet and cook until couscous is tender, about
10 minutes. Rinse couscous in a colander with cold water and transfer to a bowl.
Mix 1/4 cup olive oil into couscous and stir to coat.
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

2. Place lentils in a small pan and cover with water; bring to a boil. Reduce heat to
medium-low and simmer until lentils are tender, 15 to 20 minutes. Drain and rinse lentils
under cold water in a colander; add to couscous.
3. Mix tomatoes, cucumber, red bell pepper, cranberries, raisins, red onion, chives,
parsley, green onion, and sumac into couscous-lentil mixture.
4. Beat 1/4 cup olive oil, lemon juice, honey, salt, and pepper together in a bowl; pour
over couscous-lentil mixture and stir until coated. Refrigerate salad for flavors to blend,
8 hours to overnight.
SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes
 SITHCCC008 Prepare vegetable, fruit, eggs and farinaceous dishes

Student Declaration: I declare that this is my own work, Name: keshav keshav
and it has not been copied from any person or source. I
Signature:keshav
am also aware of my appeal rights.
Date:08 /08

/22

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