Vegetable Dishes

Group 1:
Leader: Catherine Nuque
Celine Leorico
Members: Van Justin San
Roselyn Naluz
Andres
Aliyah Loyola
 History of Vegetables
Before the advent of agriculture, humans were hunter-gatherers. They foraged for
edible fruit, nuts, stems, leaves, corms, and tubers, scavenged for dead animals and hunted
living ones for food. While the first evidence for the domestication of grasses such as wheat
and barley has been found in the Fertile Crescent in the Middle East, it is likely that various
peoples around the world started growing crops in the period 10,000 BC to 7,000 BC.

Throughout recorded history, the rich have been able to afford a varied diet including
meat, vegetables and fruit, but for poor people, meat was a luxury and the food they ate was
very dull, typically comprising mainly some staple product made from rice, rye, barley,
wheat, millet or maize. The addition of vegetable matter provided some variety to the diet.
 The staple diet of the Aztecs in Central America was maize and they cultivated tomatoes,
avocados, beans, peppers, pumpkins, squashes, peanuts, and amaranth seeds to supplement their
tortillas and porridge. In Peru, the Incas subsisted on maize in the lowlands and potatoes at
higher altitudes. They also used seeds from quinoa, supplementing their diet with peppers,
tomatoes, and avocados.
 In Ancient China, rice was the staple crop in the south and wheat in the north, the latter
made into dumplings, noodles, and pancakes. Vegetables used to accompany these included
yams, soybeans, broad beans, turnips, spring onions, and garlic. The diet of the ancient
Egyptians was based on bread, often contaminated with sand which wore away their teeth. Meat
was a luxury but fish was more plentiful. These were accompanied by a range of vegetables
including marrows, broad beans, lentils, onions, leeks, garlic, radishes, and lettuces.
 The mainstay of the Ancient Greek diet was bread, and this was accompanied by goat's
cheese, olives, figs, fish, and occasionally meat. The vegetables grown included onions, garlic,
cabbages, melons, and lentils. In Ancient Rome, a thick porridge was made of emmer wheat or
beans, accompanied by green vegetables but little meat, and fish was not esteemed. The
Romans grew broad beans, peas, onions and turnips and ate the leaves of beets rather than their
roots.
 Definition of Vegetables

Vegetables are parts of plants that are consumed by humans as food as

part of a meal. The original meaning is still commonly used and is applied to
plants collectively to refer to all edible plant matter, including the flowers,
fruits, stems, leaves, roots, and seeds. The alternate definition of the term
vegetable is applied somewhat arbitrarily, often by culinary and cultural
tradition. It may exclude foods derived from some plants that are fruits, nuts,
and cereal grains, but include fruits from others such as tomatoes and
courgettes and seeds such as pulses.
 Kinds of Vegetables
Vegetables are an indispensable part of healthy eating—truly food for life. There are lots of
benefits we can get from eating our daily intake of vegetables. Many veggies are:
• Rich in beta carotene, vitamin C, folate, potassium, and other minerals.
• High in fibre content, which helps regulate bowel function.
• Rich in bioflavonoids and other compounds that help prevent diseases.

 Artichokes: They are at their best when they have plump, compact, olive-green heads and are
heavy for their size, with full fleshy, tightly closed scales or leaves. To prevent drying, wrap
unwashed artichokes in a damp towel and store in plastic bag in the refrigerator. Artichokes
provide vitamin C and low in kilojoules.
 Asparagus: Always choose straight spears of uniform thickness with compact pointed tips. Round,
plump spears are usually more tender than flat ones. Aside from vitamin C, they have some vitamin
E and are high in riboflavin thiamin, potassium, and iron.
 Beans: There are three main groups of beans: green beans, runner beans, and broad. Most beans are
available all year round. Fresh beans are usually at their best when small and young. Avoid tough, rubbery,
or discoloured ones. Use within a few days. Beans are high in protein and carbohydrates. They are also a
good source of vitamins A, B1, and B2.
 Bell Peppers/Capsicums: These are mild in taste and can be eaten fresh or cooked. In America, these are
known as "bell peppers." The three main types are: green, red, and yellow. Green bell capsicums turn bright
red when they mature. Many other types of peppers exist as well, such as the yellow banana
capsicum/pepper. When buying any of these peppers, always look for firm, thick-fleshed, and well-shaped
specimens with a uniform, glossy colour.
 Beetroot: These veggies are a deep, rich red. They can be served hot, cold, pickled, or in salads. Available
all year. Choose firm, smooth, globular tubers. Tubers can be refrigerated in the vegetable crisper for up to
two weeks. This vegetable provides fibre, folate, and potassium.
 Broccoli: Available all year, it should be cooked lightly and quickly to retain its crispness. Buy broccoli
with firm, compact clusters of closed flower buds, sage green to dark green coloring, and firm, tender, light
green stalks. Avoid open yellow buds, as this is a sign of over-maturity.
 Brussels sprouts: Buy these as fresh as possible because older ones are more likely to have that strong,
unpleasant "cabbage" flavour. They should be small and hard with tightly wrapped leaves. Avoid any that
are turning yellow or brown or have loose leaves. It is better to buy them as you need them, but they will
keep for several days in the fridge.
 Cabbage: A fresh cabbage's outer leaves should be a fresh green or red colour depending on the variety. The
crinkly types and red cabbages are generally preferred for salads and coleslaw. Cabbage is rich in vitamin A
and C, folate, fibre, and potassium.
 Carrots: Carrots are rich in carotene—a substance that converts to vitamin A. These are available all year
round. Always choose firm, straight, bright orange carrots.
 Celery: This is a plant of many uses and little waste. The leaves and dried seeds make flavourful seasonings.
The outer ribs are best when cooked. The inner ribs or heart can be eaten raw.
 Eggplant: Known by its French name "aubergine" in the UK and much of Europe, the eggplant is a purple
and pear-shaped vegetable. Choose firm, smooth plants that are heavy for their size and have no scars,
wrinkles, or flabbiness. Small fruits will have more tender skins and fewer seeds than the larger ones and are
excellent grilled whole. Refrigerate eggplant, and use within a week. Low in kilojoules, eggplant contains
vitamin C, magnesium, and potassium.
 Garlic: This pungent bulb is a member of the amaryllis family. Its juice contains allicin, a natural antibiotic.
It's available all year round. When buying garlic, keep an eye out for firm and round bulbs with clear, papery
skins, avoid any that are beginning to sprout. Bulbs will keep for weeks in a cool, dry, well-ventilated place.
 Ginger: This one is also available all year round. To prepare, simply peel away the skin with a sharp knife
and grate or thinly slice according to the recipe. Ginger will keep in the refrigerator, loosely covered, for two
or three months. Cut ends might grow mould, but that can easily be trimmed.
 Horseradish: Sometimes called "German mustard," it is grown for its sharp-flavoured white roots that
contain a volatile oil. Fresh horseradish will keep in the refrigerator for up to three months. It is excellent
with hot or cold beef, smoked trout or mackerel, or spread thinly on sandwiches with a pate.
 Kale: Most kale leaves have thick stems and robust leaves that form a head. Curly-leafed kale is the most
common kind. Large, coarse-leafed kales are grown for cattle and sheep food. It is frequently teamed with
fairly hot spices and is popular in many Indian dishes.
 Leeks: There are many varieties of leeks, but they all taste more or less the same. Always buy leeks that
look fresh and healthy, meaning the white part should be firm and unblemished, and the leaves green and
lively. It is best to buy them when you need them. It is important to wash them thoroughly before cooking,
as dirt and grit lodges itself between the white section and the base.
 Lettuce: There are numerous varieties of this salad plant, including round lettuce, butterhead, crispheads,
looseheads, little gem, and cos lettuce. Eat lettuce as soon as possible after purchasing. In the meantime,
keep it in a cool, dark place such as the salad drawer of the fridge.
 Mushrooms: These are available all year round. Always buy clean, creamy white or light tan mushrooms.
Avoid spongy, discoloured, or sweaty ones. Refrigerate, and use within a day or two. Wipe mushrooms
clean, but do not peel or soak them. Mushrooms are an excellent low-kilojoule food.
 Okra: Commonly known as "ladies' fingers," this leafy green is grown in warm tropical regions. The most
notable characteristic are its sticky consistency, which makes it a useful thickener for soups or stews. If
steamed quickly, the pods will be tender and crisp without releasing their sticky juice. When buying okra,
avoid tough, fibrous, or discolored pods. This plant is rich in vitamin C, folate, and magnesium. It also has a
moderate amount of vitamin A and fibre.
 Onions: Onions are available all year and come in a variety of different colors and strengths. They contain a
substance that releases when they are cut and causes the eyes to water quite painfully. Red, yellow, and
sweet are the most common varieties. There are also shallots.
 Peas: Available almost all year round. Only buy fresh peas. if they are old they are bound to be
disappointing and you would be better off buying them frozen.
 Potatoes: there are many varieties of potatoes and potatoes can be cook in different ways such as baking,
boiling, chipping, mashing, roasting sauteing and make it into salad. It is good to always store in cool dry
place. Potatoes are important source of carbohydrates.
 Radishes: These belong to the mustard family. They range from round and red to long and red or white.
Radishes can be used as garnish or finely sliced and cooked with other vegetables. They are available all
year round. Always look for firm, bright ones. Remove their leafy parts, and refrigerate in a plastic bag; use
within a week. These are a good source of vitamin C.
 Tomatoes: Few veggies are as ubiquitous as the tomato, which is available all year. Always look for firm.
plump fruit; the fresher they look, the better. Refrigerate at once, or otherwise, they will become mushy.
Tomatoes are excellent source of vitamin C and a good source of vitamin A.
 Turnips: Surprisingly, these are a member of the cabbage family. The white-fleshed version with a purple
top is the most common. Some varieties are grown especially for their leaves, which are richer in nutrients
than the roots. Refrigerates turnips keep for long time.
 Watercress: A delicate, round-leafed salad plant of the mustard family. It has a distinctive raw flavor that
is both peppery and slightly pungent. Choose only tender, young leaves without tears and blemishes, and
use as soon as possible.
 Zucchini: Also known as "courgette." They are also referred to as "vegetable marrows" in the UK. Green
or yellow in color with fine edible skin when young, they are harvested before they grow too large. When
fresh, they are also a source of vitamin C.
 Classification of Vegetables
Vegetables are classified according to which part of the plant is eaten. Some vegetables
fit into more than one category when several different parts of the plant are edible, e.g. both
the roots and leaves of beetroot can be eaten.
Usually grow just below the e.g. fennel, garlic, leek, onion,
Bulbs surface of the ground and shallot, spring onion
produce a fleshy, leafy shoot
above ground. Bulbs usually
consist of layers, or clustered
segments.
 The edible flowers of certain e.g. artichoke (globe),
Flowers vegetables. broccoflower, cauliflower,
broccoli, choi sum, courgette or
other squash flowers, gai lan
(Chinese sprouting broccoli)

Vegetable fruit are fleshy and e.g. bitter melon, capsicum, chilli,
Fruits contain seeds. choko, courgette, cucumber,
eggplant, fuzzy melon, Indian
marrow, marrow, plantain,
pumpkin and squash, scallopini,
tindora, tomatillo, tomato, turia
(ribbed gourd)

When referring to vegetables, button white, Swiss brown, cup

Fungi fungi are commonly known as (opened not flat), enoki, oyster,
mushrooms. Portabello (brown flat or cup),
shiitake, truffle - black and white
 The edible leaves of plants. bok choy, Brussels sprout,
Leaves cabbage, lettuce, ong choi, puha,
radicchio, silverbeet, sorrel,
spinach, tat soi, tung ho,
watercress, witloof, wong nga
baak (Peking cabbage)
Usually a long or round-shaped beetroot, carrot, celeriac, daikon,
Roots taproot. parsnip, radish, swede, turnip

Seeds (Legumes) apart from sweet corn, bean (green, French, butter,
seeds grow in pods which are snake), broad bean, pea, snow
sometimes eaten along with the pea, sweet corn
seed.
The edible stalks of plants when asparagus, celery, kohlrabi
Stems the stalk is the main part of the
vegetable.
Vegetables which grow earth gem, Jerusalem artichoke,
Tubers underground on the root of a kumara, potato, yam
plant.
 Market Forms
 Fresh
Wash and dry before using
Do not need long to cook
 Frozen
Do not need to be washed
Do not need long to cook
 Canned
Store in a cool, dry place
Do not overcook
 Dried
Easy to store since they have little moisture
Soak and simmer to cook
 Common Tools

The right piece of equipment can make all the difference when cooking. Here, chef
James Smith, a resident cooking instructor for our sister publication Clean Eating, shares
his all-time favorite tools.

1. CHEF'S KNIFE This tool is by far one of the most

important foundational tools in your kitchen. Because you
use the chef’s knife for so much of your prep time, it’s very
important for it to be comfortable and well balanced. I
tested a couple of knives before choosing my first knife:
the Victorinox 10-inch chef’s knife with a rosewood
handle.
2. Y-SHAPED PEELER I believe that this is the best peeler,
although some might prefer the straight swivel variety. A sharp
peeler is the key to reducing your prep time. It will also ensure that
your vegetables are clean and clear of any blemishes that can show
up in you dishes.

3. MANDOLIN THE MANDOLIN is a tool that has been used in

every professional kitchen I’ve worked in. There’s still no replacing
the ability to make precision cuts with a knife, but, when speed is
needed, the mandolin can be an important addition to your tool
chest. In a professional kitchen, you’ll most likely find a French
mandolin; it’s a stainless steel device that sits on the countertop and
as three or four hundred dollars. It usually
can cost has several blade options and can slice vegetables as
as much
thin as paper. It can also julienne veggies and, with the turn of the mechanism, cut French fry
potatoes. For the home cook, there are cheaper plastic varieties. These generally have different
blade options as well.
4. PASTA STRAINER (COLANDER) In a restaurant, we used large
stock pots and colanders to strain pasta in large batches. But, as we have
moved onto having many varieties of pasta offerings we started working in
smaller batches, cooking al minute (to the minute). The pasta strainer is a
bowl-shaped, stainless steel tool with a handle and is designed to strain
smaller amounts of pasta. It has smaller perforations so the pasta doesn’t
slip through. Its can also be used as a scoop. I use mine for removing
vegetables from boiling water and as a blanch basket when I want to cook
vegetables for just a minute and then refresh so I can do many batches and
not have to keep reboiling more water for the next batch.

5. POTATO RICER I love mashed potatoes, and one of the hardest

things to do is create soft, velvety, creamy mashed potatoes without
the gooey texture. If you overwork potatoes, they can become
sticky and unpleasant. By cooking them and pressing them through
a ricer, you achieve a lovely texture.
6. SPICE GRINDER One of the tools I carry with me
everywhere is a spice grinder. I use one that has a removable bowl
for washing, so I avoid flavor cross contamination. It can be used
to grind your coffee beans or toasted whole spices for ultimately
fresh spice flavors that can be added to your recipes.

7. MESH STRAINER A fine mesh sieve is a tool I think

everyone should have. I use it to strain stocks or sauces
for a perfect velvet texture, which can make all the
difference in a recipe. Use it to strain any liquid to create
a smooth consistency.
8. KITCHEN TONGS Walk into any restaurant
and you’ll see the cooks on a restaurant line
holding kitchen tongs. They are used to pan fry
foods, turn over foods when reaching into the oven
(and even to help remove hot pans from the oven).
I also use them to place the finished foods
precisely on the plate. They are a workhorse, and I
have used many in my career and my favorite is
the high tensile steel type with a bend at the
articulation instead of a spring and pin mechanism.
I also like the version that has a dipped in the
silicon handle material for no slip and also some
heat resistant support
 Nutritional Value

• Most vegetables are naturally low in fat and calories. None have
cholesterol. (Sauces or seasonings may add fat, calories, and/or
cholesterol.)

• 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 to maintain healthy 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, spina 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

 
Health benefits
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart
disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain
types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart
disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure,
and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food
may be useful in helping to lower calorie intake.
 
 Cooking Methods of Vegetables
Boiling
Boiling allows you to season the vegetables as they cook (use 1 tablespoon table salt per 4 quarts
water). However, it's easy to overcook vegetables when boiling, and this method washes away flavor.
Boiled vegetables need further embellishment, such as a compound butter or vinaigrette. 

Steaming
Steaming washes away less flavor than boiling and leaves vegetables crisper. Doesn't allow for
seasoning vegetables and only works with small batches (1 pound or less). 

Sautéing
Sautéing allows for the addition of everything from garlic to herbs but requires constant attention and
a nonstick pan.
Pan-Roasting
Pan-roasting caramelizes natural sugars in vegetables and promotes browning. Doesn't work if the pan is
overloaded, and most recipes rely on tight-fitting lid to capture steam and help cook vegetables through.

Roasting
Roasting concentrates flavors by driving off excess moisture and makes vegetables crisp. Requires at least 30
minutes (including time to heat the oven).

Broiling
Broiling browns vegetables quickly and deeply. Broilers require constant attention; keep food at least 4 inches
from the heating element to prevent flare-ups.