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COOKERY
Quarter 2 – Module 2:
Prepare Vegetable Dishes
TLE – Grade 10
Quarter 2 – Module 2: Prepare Vegetable Dishes
Firs Edition, 2020
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Cookery
Quarter 2 – Module 2:
Prepare Vegetable Dishes
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our
dear learners, can continue your studies and learn while at
home. Activities, questions, directions, exercises, and
discussions are carefully stated for you to understand each
lesson.
Each SLM is composed of different parts. Each part shall guide
you step-by-step as you discover and understand the lesson
prepared for you.
Pre-tests are provided to measure your prior knowledge on
lessons in each SLM. This will tell you if you need to proceed on
completing this module or if you need to ask your facilitator or
your teacher’s assistance for better understanding of the lesson.
At the end of each module, you need to answer the post-test to
self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.
In addition to the material in the main text, Notes to the Teacher
are also provided to our facilitators and parents for strategies and
reminders on how they can best help you on your home-based
learning.
Please use this module with care. Do not put unnecessary marks
on any part of this SLM. Use a separate sheet of paper in
answering the exercises and tests. And read the instructions
carefully before performing each task.
If you have any questions in using this SLM or any difficulty in
answering the tasks in this module, do not hesitate to consult
your teacher or facilitator.
Thank you.
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Let Us Learn!
This module is prepared to help you achieve the required learning outcome,
Prepare Vegetable Dishes (TLE_HECK9-12VD-IIb-c-10).
This will be the source of information that will enable you to acquire the
knowledge, skills and attitudes in this particular trade independently at
your own pace or with minimum supervision or help from your instructor.
- Talk to your trainer and agree on how you will both organize
the training of this unit. Read through the learning guide
carefully. It is divided into sections which cover all the skills
and knowledge you need to successfully complete this
module.
- Use the self-check questions at the end of each section to
test your own progress.
- When you have completed this module (or several modules)
and feel confident that you have had sufficient practice, your
trainer will arrange an appointment with you to asses you.
The result of your assessment will be recorded in your
Competency Achievement Record.
Learning Objectives:
After reading this information sheet, you are expected to know how to
prepare vegetable dishes properly.
1
Lesson
Let Us Try!
1. This method can be used for both pressurized steam cookers and
range-top steamers which contain a perforated basket over a pot
of boiling water.
a. Steaming b. Boiling c. Baking d. Braising
2
Let Us Study
Learning Objectives:
After reading this information sheet, you are expected to know how to
prepare vegetable dishes properly.
Overview
Vegetables, like fruits, are low in calories and fats but contain good
amounts of vitamins and minerals. All the Green-Yellow-Orange
vegetables are rich sources of calcium, magnesium, potassium, iron,
beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin
K.
As in fruits, vegetables too are home for many antioxidants. These
health benefiting phyto-chemical compounds firstly; help protect the
human body from oxidant stress, diseases, and cancers,
and secondly; help the body develop the capacity to fight against these
by boosting immunity.
Additionally, vegetables are packed with soluble as well as insoluble
dietary fiber known as non-starch polysaccharides (NSP) such as
cellulose, mucilage, hemi-cellulose, gums, pectin...etc. These
substances absorb excess water in the colon, retain a good amount of
moisture in the fecal matter, and help its smooth passage out of the
body. Thus, sufficient fiber offers protection from conditions like
chronic constipation, hemorrhoids, colon cancer, irritable bowel
syndrome, and rectal fissures.
...Go for greens today to help you stay fit and healthy!
Artichoke Arugula Asparagus
Bamboo shoots Basella Beets
Bell pepper Bitter gourd Bok choy
Broccoli Brussel sprouts Butternut squash
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Cabbage Carrots Cassava
Cauliflower Collard greens Cucumber
Eggplant Endive Fennel
Kale Kohlrabi Leeks
Lettuce Lotus root Moringa pods
Mustard greens Okra Onion
Parsnips Peas Potato
Pumpkin Purslane Radicchio
Radish Rhubarb Shallots
Spinach Sweet corn Sweet potato
Swiss chard Tomato Turnips
Watercress Winged Bean Yams
Zucchini
"Vegetables Names in English With Pictures: English Vocabulary List, Learn English, English Vocabulary." Pinterest. Accessed January 29, 2021.
https://www.pinterest.ph/pin/611715561857186585/.
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Recently, vegetable nutrition has widely drawn the attention of fitness
conscious as well as food scientists alike for their proven health
benefits. Majority of day-to-day used vegetables are very low in
calories, and saturated fats. Just for example Celery holds just 16
calories per 100 g. There is a long list of vegetables whose calorie is
less than 20 per 100 g such as bottle gourd, bitter melon,
cabbage, Chinese cabbage, bok-choy, eggplant, endive, spinach,
summer squash, Swiss chard, etc. Scientific studies have shown that
these low-calorie but nutrient-rich foods help human body stay fit,
and free from diseases.
Cellulose and pectin are the fibers that give vegetables their
shape and firmness. Cooking softens these fibers. The amount
of fiber varies with different vegetables, with the age of
vegetables, and even within the same vegetable. A longer
cooking time means softer vegetables.
Alkali, such as baking soda, should not be added to vegetables
because it destroys vitamins and softens vegetables to the point
of mush.
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Acids such as lemon juice, vinegar, tomato products, and
sugar make vegetable fibers firmer. If you add any of these, you
will need to allow more cooking time.
Starch found in vegetables also affects texture. Dry starchy
foods like dried beans, peas and lentils, rice, and macaroni
products must be cooked in enough water to allow the starch
granules to absorb moisture and soften.
3. Controlling Flavor Changes
The longer a vegetable is cooked, the more flavor is lost. Many
flavors are lost during cooking, either by dissolving into the cooking
liquid or by evaporation. You can prevent significant flavor loss by
cooking vegetables as quickly as possible.
Start with boiling water to reduce cooking time. Use as little
water as possible to minimize leaching of vitamins and
minerals.
Steam vegetables when possible because less nutrients and
flavor are lost during the reduced cooking time.
Strong-flavored vegetables such as onions, cabbage, brussels
sprouts, cauliflower, broccoli, and turnips are much more
appealing if some of their flavor is lost. Cooking strong-flavored
vegetables uncovered and in larger amounts of water allows off-
flavors to escape.
4. Controlling Color Changes
It is important to preserve as much of a vegetables natural color as
you can during cooking. Different pigments react differently during
cooking.
a. Green Vegetables
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c. Red Vegetables
Anthocyanins are the red pigments found only in a few
vegetables, such as beets and red cabbage. These red
pigments react very strongly to acids and alkalis. Acids
make anthocyanins brighter red, and alkalis turn them a
blue or blue-green color.
Because acids toughen vegetables and prolong cooking
time, in recipes that call for lemon juice, tomatoes, or other
acids, add only a small amount at the beginning of cooking
and the remaining toward the end after the vegetables have
become tender.
d. White Vegetables
Flavones are the white pigments found in potatoes, onions,
cauliflower, and the white parts of celery, cucumbers, and
zucchini.
Cook these vegetables for a short time to avoid loss of
nutrients, flavor, and color. Overcooking and hard water
turn white vegetables a dull yellow or gray.
3. For vegetables that have a 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. Peeling can remove many nutrients. (Examples:
potatoes, carrots, parsnips, turnips.)
4. When vegetables are cut, use a sharp blade 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 of the vegetable.
A sharp blade in a piece of equipment or a knife will make a clean
cut instead of bruising the vegetable. Bruising causes a rapid loss
of vitamin C from some green, leafy vegetables such as cabbage
and other greens.
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5. Follow the recipe or directions for cooking a vegetable.
Recipes and general directions for cooking a vegetable are based on
using the right culinary technique. Adding some ingredients
actually destroys certain nutrients. For example, adding baking soda
to green vegetables during cooking destroys some B vitamins as well as
vitamin C.
1. Color
Bright and natural color
2. Appearance on plate
Physical factor including the sizes, shapes, the finish or gloss
and consistency
Attractively arranged in the plate with appropriate
combinations and garnishes
3. Texture
b. Cooked to the right degree of doneness
c. Should be Crisp-tender, not overcooked, not tough or woody
4. Flavor
Full, natural flavor and sweetness
Strong flavored vegetables should be pleasantly mild
5. Seasonings
Lightly and appropriately seasoned and should not mask
the natural flavors
6. Sauces
Vegetables should not be greasy or oil
Sauces should enhance, not cover up the natural flavor
1. Vegetable Combinations
Flavors, colors, shapes should be pleasant combination
Cook vegetables separately for different cooking time, and
then combine.
1. Steaming
This method can be used for both pressurized steam cookers and
range-top steamers which contain a perforated basket over a pot of
boiling water. Pressurized steamers are not recommended because
it is too easy to overcook the vegetables.
8
If you use a pressurized steam cooker, follow the
manufacturer’s instructions. For range-top cooking, bring 1 to 2
inches of water to a boil in a saucepan.
Arrange vegetables in shallow, even layers in a perforated pan or
basket for cooking.
Insert pan or basket into steamer or saucepan and cook until
fork tender for most vegetables. Follow guidelines for preserving
color, texture, and nutrients.
2. Baking
It is a method of cooking or preparing starchy vegetables using
heat, typically in an oven.
Potatoes, sweet potatoes, and winter squash, as well as
tomatoes, can be baked successfully. Starchy vegetables are
baked because the dry heat of the oven and long baking time
produce a desirable texture.
Vegetable casseroles are also baked, but precook the vegetables
by simmering or steaming before they are mixed with other
ingredients and baked.
3. Boiling
Boiling is the most frequent method of cooking
vegetables because it is easy and economical.
Actually, simmering is the proper term. The
vegetables should be simmered because the
agitation and high temperature of boiling break
up delicate vegetables and destroy nutrients. W.carter, File: Steam-boiling green
asparagus.jpg, May 3, 2018,
https://commons.wikimedia.org/wiki/File:Stea
m-boiling_green_asparagus.jpg
9
Simmering can be used for fresh, frozen, dried, or dehydrated
vegetables.
4. Sautéing or Pan-Frying
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is similar to sautéing and can be done in a regular pan or a stationary
wok. Most vegetables are fried from 325º to 350ºF after being coated
with a batter or breading.
Rootology, File: Sautee onions and Docteur Cosmos, File:Cooked onions in frying
peppers.jpg, May 26, 2008, pan.JPG, April 8, 2008,
https://commons.wikimedia.org/wiki/File:Sa https://commons.wikimedia.org/wiki/File:Cooked
utee_onions_and_peppers.jpg _onions_in_frying_pan.JPG
Heat enough fat (butter, margarine, oil) to coat the bottom of the
pan. Butter burns very quickly at high heat. DO NOT leave any
fat unattended.
When fat is hot, add vegetables, being careful not to overload
the pan because this will lower the fat temperature and the
vegetables will simmer instead of sauté.
Stir the vegetables as often as necessary to heat evenly and coat
them with fat. The heat should have time to recover between
stirring. Cook until fork tender.
5. Braising
12
EXAMPLES OF VEGETABLE DISHES
CHOPSUEY
Ingredients:
¼ kilo pork, cubed
2-3 stalks celery, chopped 1 inch long
¼ kilo chicken giblets and liver
¼ kilo snow peas (sitsaro)
2-3 chicken wings cut into small pieces.
10 pieces habitchuelas
¼ kilo fresh shrimps, shelled
2 pieces bell pepper, red and green
big slices LutongFilipino, and LutongFilipino.com. "Chop Suey Recipe -
2 large onions quartered Filipino Recipes from Lutong Filipino." Lutong Filipino. November
11, 2014. Accessed January 29, 2021.
Procedure:
Sauté garlic until brown. Add onions, when half-cooked. Stir in pork,
giblets, liver, chicken and shrimps. Sauté for 2 minutes and pour in fish
sauce. Boil then season with salt and MSG; add all of the vegetables. Cook
until half done. Thicken with dissolved cornstarch .Do not over cooked
vegetables. Serve hot.
13
PINAKBET
Ingredients:
¼ kilo pork with fat, cut into small
pieces
2 pieces ampalaya, sliced to bite size
2 pieces eggplants, sliced to bite size
5 pieces of okra, cut in two
1 head garlic, minced
2 onions, diced
5 tomatoes, sliced
1 tablespoon ginger, crushed and
sliced
4 tablespoons bagoong isda or "Pin by Cardenio Tolentino on FILLIPINO FOOD: Philippine Cuisine,
Pinakbet, Yummy Vegetable Recipes." Pinterest. Accessed January 29,
3 tablespoons oil
1 ½ cup water
Salt to taste
Procedure:
In a cooking pan, heat oil and fry the pork until brown, remove the
pork from the pan and set aside.
On the same pan sauté garlic, onion ginger and tomatoes.
In a casserole boil water and add bagoong, add the pork.
Mix in the sautéed garlic, onion, ginger and tomatoes. Bring to boil
and simmer for 10 minutes.
Add in all the vegetables and cook until the vegetables are done, be
careful not to overcook.
Salt and pepper to taste.
Serve hot with plain rice.
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GINATAANG GULAY
Ingredients:
1 tablespoon oil
1 onion peeled and chopped
2 cloves garlic peeled and mince
½ pound pork belly cut into 1-inch strips
½ pound medium shrimp peeled and deveined
1 tablespoon sauteed shrimp paste
1 can 19 ounces coconut cream (kakang gata)
1 cup water
8 ounces frozen young green jackfruit thawed and cut into 1-
inch pieces or 1 (20 ounces) can young green jackfruit
½ medium calabasa peeled, seeded and cut into 1-inch cubes
10 to 12 pieces green beans ends trimmed and cut into halves
medium eggplant ends trimmed and cut into 1-inch thickness
salt and pepper to taste
Procedure:
In a wide pan over medium heat, heat oil. Add onions and garlic and cook
until limp. Add pork and cook, stirring occasionally, until lightly browned.
Add shrimps and cook just until color changes to pink. Add shrimp paste
and cook, stirring regularly, for about 1 to 2 minutes.
Add coconut cream and water. Bring to a simmer and continue to cook for
about 3 to 5 minutes until slightly thickened and reduced.
Add jackfruit and cook for about 3 to 5 minutes. Add calabasa and cook
until tender but firm. Add green beans and eggplant and continue to cook
until vegetables are tender and sauce is thickened. Season with salt and
pepper to taste. Serve hot.
15
Stir-Fry Vegetable
1, Alyssa Rivers September, Author Alyssa Rivers, Author, Alyssa Rivers, Kim Says:,
Alyssa Rivers Says:, Wendy Nalven Says:, Joseph Shafferiii Says:, Taryn Says:, Anna
Says:, Yolanda F. Del Rio Says:, Liza Guevarra Says:, Lori Says:, Julia R. Says:, Toni
Says:, Amanda Says:, David Says:, Lorraine Says:, Jodie Vieira Says:, SC Mom Says:,
Supriya Kutty Says:, Victoria Says:, Gwen Says:, Tanya Says:, Luna @ Healthy Kitchen
101 Says:, Rita Says:, Mou Says:, Karl Says:, Linda Says:, Jennifer Says:, Angela
Says:, MK Says:, Halen Says:, Eric Levine Says:, Jenni Says:, Emili Says:, Megan
Says:, CAROLINA AREY Says:, Carli Fitting Says:, Alana Says:, Radwa Says:, and
Brenda Says:. "Easiest Vegetable Stir Fry." The Recipe Critic. January 03, 2021.
Accessed January 29, 2021. https://therecipecritic.com/vegetable-stir-fry/.
INGREDIENTS:
1 tablespoon olive oil
1 red bell pepper sliced
1 yellow bell pepper sliced
1 cup sugar snap peas
1 cup carrots sliced
1 cup mushrooms sliced
2 cups broccoli
1 cup baby corn
1/2 cup water chestnuts
¼ cup soy sauce
3 garlic cloves minced
3 Tablespoons brown sugar
1 teaspoon sesame oil
1/2 cup chicken broth
1 tablespoon cornstarch
chopped green onions and sesame seeds for garnish optional
Instructions
1. In a wok or large skillet add 1 Tablespoon olive oil over medium high
heat. Add bell pepper, peas, carrots, mushrooms, broccoli, baby corn,
and water chestnuts. Sauté 2-3 minutes until veggies are almost tender.
2. In a small whisk together soy sauce, garlic, brown sugar, sesame oil,
chicken broth, and cornstarch.
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3. Pour over veggies and cook until the sauce has thickened. Garnish
with chopped green onions and sesame seeds if desired
17
Roasted Vegetables
INGREDIENTS:
2 cup broccoli florets
2 cups cremini mushrooms
2 cups chopped butternut squash
1 zucchini, sliced and quartered
1 yellow squash, sliced and quartered
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar, or more, to taste
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
Kosher salt and freshly ground black pepper, to taste
DIRECTIONS:
1. Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with
nonstick spray.
2. Place broccoli florets, mushrooms, butternut squash, zucchini,
squash, bell pepper and onion in a single layer onto the prepared baking
sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt
and pepper, to taste. Gently toss to combine.
3. Place into oven and bake for 12-15 minutes, or until tender.*
4. Serve immediately.
18
Ginisang Gulay
Seafood
1/2 lb Shrimps
Produce
2 cloves Garlic
8 pieces Okra
1 Onion, small
2 Roma tomatoes
2 Thai eggplants, stems
Condiments
1 tbsp Fish sauce
1 Salt and pepper
1 tbsp Oil
Liquid
2 cups Water
2 Medium ampalaya (seeded and cut into 1/2 inch thick)
1/2 Small calabasa (peeled and cut into 1-inch cubes)
2 Medium patola (peeled and cut into 1/2-inch rounds)
1 bunch Sitaw (ends trimmed and cut into 3-inch lengths)
19
Let Us Practice
20
Let Us Practice More
21
Let Us Remember
Direction: Read each statement carefully and fill in the blanks with
the appropriate word to complete the ideas.
22
Let Us Assess
4. This method can be used for both pressurized steam cookers and
range-top steamers which contain a perforated basket over a pot of
boiling water.
23
Let Us Enhance
24
Let Us Reflect
____________________________________________
____________________________________________
____________________________________________
____________________________________________
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Lesson 1: Declarative and Interrogative Sentence
Let Us Reflect
Answers may vary.
DAY 4
Let Us Assess Let Us Remember
Let us Enhance
1. True 1. Water
1. Answers may vary
2. False 2. Vitamin C
3. Nutritive Value
1.
3. False
2. (In any order) 4. True 4. Texture
- Controlling Nutrient Loss 5. Flavor
5. True
- Controlling Texture Changes
- Controlling Color Changes
- Controlling Flavor
3. (In any order)
- Color
- Appearance on plate
- Texture
- Flavor
- Seasonings
5. Baking Soda
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References
Kochtop, File:Braised Hearts of Lettuce with Green Peas.jpg, March 17, 2007,
https://commons.wikimedia.org/wiki/File:Braised_Hearts_of_Lettuce_with_Green_
Peas.jpg
1, Alyssa RiversSeptember, Author Alyssa Rivers, Author, Alyssa Rivers, Kim Says:,
Alyssa Rivers Says:, Wendy Nalven Says:, Joseph Shafferiii Says:, Taryn Says:,
Anna Says:, Yolanda F. Del Rio Says:, Liza Guevarra Says:, Lori Says:, Julia R.
Says:, Toni Says:, Amanda Says:, David Says:, Lorraine Says:, Jodie Vieira Says:,
SC Mom Says:, Supriya Kutty Says:, Victoria Says:, Gwen Says:, Tanya Says:, Luna
@ Healthy Kitchen 101 Says:, Rita Says:, Mou Says:, Karl Says:, Linda Says:,
Jennifer Says:, Angela Says:, MK Says:, Halen Says:, Eric Levine Says:, Jenni
27
Says:, Emili Says:, Megan Says:, CAROLINA AREY Says:, Carli Fitting Says:, Alana
Says:, Radwa Says:, and Brenda Says:. "Easiest Vegetable Stir Fry." The Recipe
Critic. January 03, 2021. Accessed January 29, 2021.
https://therecipecritic.com/vegetable-stir-fry/.
Rhee, Chungah. "Roasted Vegetables." Damn Delicious. March 29, 2018. Accessed
January 29, 2021. https://damndelicious.net/2014/10/04/roasted-vegetables/.
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