CEREALS AND STARCH DISHES

PREPARING VEGETABLE DISHES

• Any plants whose fruit, seeds, roots, tubers,
bulbs, stems, leaves or flower plants are used
as food (such as tomato, bean, beet, potato,
onion, asparagus, spinach or cauliflower) is
called vegetable. Like fruits, vegetables are
versatile foods that add color, flavor, and
texture to any meal.
VEGETABLES
VEGETABLES
• BASIC PRINCIPLES IN COOKING VEGETABLES TO
MAINTAIN NUTRIENTS

•1. Cook vegetables in the smallest amount

of liquid possible. Vegetables have some
vitamins that dissolve in water and are
lost when the cooking liquid is discarded.
• 2. Cook vegetables the shortest amount of the time for the
desired tenderness. Vegetables have some vitamins that are
destroyed by heat, so long cooking means they provide less
vitamins.
• 3. For vegetables that have skin, scrub well and cook with
the skin on whenever possible. If the vegetable must be
peeled, peel as thinly as possible. Vegetables usually have a
valuable layer of nutrients which is right under the skin. (ex.
Potatoes, carrots, parsnips, turnips).
•4. When vegetables are cut, use a sharp knife
and cut in the largest pieces that are desirable
for the recipe. Pieces should be uniform to
allow for even cooking. Large pieces help
preserve the nutrient content to the vegetable.
• 5. Follow the recipe or directions for cooking a
vegetable. Recipes and general directions for
cooking vegetables are based on using the right
culinary technique. For example, adding baking
soda to green vegetables during cooking
destroys some B vitamins as well as vitamin C.
•6.Cook vegetables just-in-time for serving
on the line. Holding vegetables after
cooking causes loss of nutritive value and
quality. Plan food production so that
vegetables can be cooked and immediately
placed on the serving line.
• BASIC PRINCIPLES OF COOKING VEGETABLES
TO MEET QUALITY STANDARDS
• Cook vegetables so they have an appealing appearance.
Follow the recipe or directions for cooking vegetable to
maintain a bright color.
• 1. Green Vegetables- recipe/directions for cooking green
vegetables have been both heat and acid. When a green
vegetable is cooked, some acid is released in the steam.
• 2.Orange and yellow vegetables- are more
stable than green vegetables. During cooking,
orange-colored vegetables may become more
yellow, but there is little change. Follow the
recipe or directions to avoid overcooking
these vegetables because they will become
mushy in appearance and in texture.
3. Cook vegetables for goods flavors
.

typical of the vegetable. -all vegetables

have some change of flavor during
cooking, for some vegetables, the change
may be slight while others have big
change flavor.
34. Serve vegetables at the right
temperature- when vegetables are placed on
the serving line, they should be between 160-
degree f and 180-degree f. By cooking
vegetables just in time for serving, they do
not have to be held long and will have better
quality as well as maintain their temp.
 •CLASSIFICATIONS OF VEGETABLES

•WAYS TO CLASSIFY VEGETABLES

• 1. How do they grow?

Vegetables come from different parts of a plant. They

may be:

a) tubers- potatoes

b) bulbs- chives, onions, garlic

 e) leaves- brussels, sprouts, cabbage, lettuce,

f) seeds- beans, peas, corn

g) flowers- cauliflower, broccoli

h) fruit- cucumber, tomato, squash, eggplant

• 2. What is their flavor?

•Vegetables are also classified according to their flavor.

a) very strong flavored- onions, leeks, garlic b) strong flavored- brussels sprouts, broccoli,
turnips

c) mild flavored- spinach, celery, beets

Vegetables are also classified according to their colors,

•a) green – peas, asparagus, celery, broccoli, spinach

•b) red- beets, red cabbage, red peppers
•c) yellow/orange – carrots, wax beans, corn, squash
•d) white- onions, potatoes, cauliflower, leeks
• TYPES OF VEGETABLES
• 1. Starchy- this includes;
• a) potatoes b) sweet potatoes c) corn d)
legumes (dry beans)
• 2. Veggies with a high-water content- this
includes;
• NUTRIENTS IN VEGETABLES
• 1. Vitamin A Functions: promotes
the normal growth of bones and teeth; helps maintain
the healthy skin tissues and night vision
• Vegetable Source: leafy green and deep-yellow
vegetables (ex. Broccoli, green peppers, tomatoes and
cabbage)
• 2.Vitamin C
• Functions: helps the body to form and maintain
collagen, helps the body to repair itself and fight infections
• Vegetable Source: Leafy greens (ex. Broccoli, green
peppers, tomatoes, and cabbage)
• 3.Vitamin B Functions:
prevents beriberi; helps the body to use carbohydrates; helps
the body to break down proteins
• Vegetables Source: seed vegetables ( dry beans) (ex. Lima beans and peas)

• 4. Minerals

• Functions: the human body needs 21 minerals to maintain good health. It is

needed to build bones, soft tissue, and other compounds.

• Vegetables Source; spinach (high in iron)

• 5. Chlorophyll- substance found in plants that makes them green

• 6.Carbohydrates- sugar, starch, and cellulose

Function; supplies the body with energy
Vegetables Source: Potatoes
 •THAWING FROZEN VEGETABLES

•Frozen vegetables are an easy way to include more nutrient-rich foods in

your diet. They are convenient, have a long shelf life and cook quickly. Frozen
vegetables are often picked at the peak of ripeness and flash frozen, to preserve
nutrients and prevent spoiling.

•1. Thaw vegetables in one of three ways. Set frozen vegetables in the
refrigerator for slow, safe thawing that takes several hours or overnight as the
first option.

•2. Sauté, steam boil or stir fry the vegetables as you prefer. Add herbs and
spices, if desired. Avoid adding butter, oil or creamy sauces, which do not freeze
well.
 •3.Remove any excess water and spread the vegetables in a single
layer on a cookie sheet or freezer- safe tray.

•4.Freeze the vegetables as fast as possible to maintain quality and

prevent the formation of ice crystals.

•5.Repackage the vegetables in freezer bags or glass containers for

easier storage once they are fully frozen.
 •MARKET FORMS OF VEGETABLES: SELECTION AND STORAGE

•1. Fresh

• Desirable qualities; Storage;

• a) crisp a) store in fridge

• b) bright color b) eat in 2 to 3 days

• c) firm

• d) absence of decay
 •2.Canned

Advantages: Disadvantages
a) precooked a) higher in sodium
b) convenient b) possibly mushy texture
Storage:
a. Store at room temperature.
b. Use by expiration date; if given
 •3.Frozen

• Benefits:

• a) partially prepared

• b) no need to thaw before cooking

• c) no sodium added

• d) retain the appearance and flavor fresh- picked veggies

• e) usually cost less than fresh

• f) available out of season

• Storage: a) keep frozen b) do not refreeze if thawed

 4.Dried-

• The most common dried veggies are legumes (dry beans)

• Benefit: long shelf life

• Disadvantage: Must soak dry beans before cooking

• Storage: Store in a cool dry place

 •METHODS OF COOKING VEGETABLE DISHES

•How foods are cooked can have a big impact on their nutrient content. That is because many vitamins are
sensitive to heat and air exposure (vitamin C, the B vitamins, and folate in particular).

•MOIST HEAT METHODS

• In moist heat cooking methods, liquid or steam is used to cook the food flavored liquids, such as broth or wine,
can be used as the heat transfer medium and will also add flavor during the cooking process.

•1. Blanching- vegetables are briefly put into a saucepan of boiling water and timing begins immediately. To
stop the cooking and set the color ‘refresh’ vegetables by immediately draining and plunging them into ice water.
 •2.Boiling – you have up to seven minutes before there is a major color change, so timing
everything.

•3.Braising- vegetables contain lots of natural moisture, which releases in cooking.

 •4. Poaching- this technique is similar to boiling but uses less liquid and a lower heat to gently cook
more fragile vegetables.

•5. Streaming- a large pot and simple streamer basket are the tools needed to cook vegetables with this
method.
 •DRY HEAT METHODS

•These evaporate moisture in the vegetables quickly, which causes the

juices to brown and the natural sugars to concentrate and become very
flavorful.

•1.Broiling- the heat source is above the food, making this a great
technique for blistering the skins of sweet peppers or chilies for easy
peeling and a smoky flavor.

•2.Grilling- this technique is similar to broiling, but the heat source

comes from below, and a basting liquid is needed to keep food moist.
 •3. Roasting- this has become a favorite technique for cooking
vegetables. Toss with a light coating of olive oil and sprinkle lightly with
salt, then roast in a single layer in a shallow, rimmed baking sheet.
 •4. Sauteing- the pan size should be large enough to cook the vegetables in a single layer without
crowding.

5. Stir frying- basically, this technique is similar to a saute, but vegetables are cut into smaller pieces.
Use medium high to high heat for quick cooking and toss often.
 •PREVENTING NUTRIENTS OF VEGETABLES

• 1.Leave vegetables in big pieces. That way fewer vitamins are destroy when they are
exposed to air.

• 2.Always cover your pot to hold in steam and heat

• 3. Use any leftover cooking water for soups and stews, sauces, vegetable juice drinks.

• 4. Eat fruits and vegetables raw whenever possible in salads and smoothies or as
whole fruits and vegetables

• 5. Cook vegetables until crisp. Do not overcook

• 6.Use as little water as possible when cooking.

• ASSESSMENT

• Enumerate the following and discuss appropriately.

• 1. Basic principles in cooking vegetables to maintain nutrients

• 2. Moist-heat methods of cooking vegetables

• 3.Dry-heat methods of cooking vegetables

• ACTIVITY

• Research at least 5 variety of vegetable dishes with appropriate cooking methods.