Preparing Vegetables Dishes

• A vegetable is any plant whose fruit, seeds, roots tubers, bulbs, stems, leaves or flower parts are
used as food (such as tomato, been beet, potato, onion, asparagus, spinach, or cauliflower) is
called vegetable.

Did you know that…

• Many foods that we consider to be vegetables are actually fruits?

• The botanical definition of fruit is a seed-bearing part of a flowering plant or tree that can be
eaten as food. By those standards foods such as avocados, cucumbers, squash, and yes, even
tomatoes are all fruits.

• From a Culinary viewpoint, fruit is usually thought as of any sweet-tasting plant product with
seeds, whereas a vegetable is any savory or less sweet-tasting plant.

Tools, utensils and equipment

• Peeler - a device for removing the skin from fruit and vegetables.

• Paring knife - a small knife used mainly for peeling fruits and vegetables.

• Chef’s knife - is used for cutting meat, dicing vegetables, slicing herbs, and chopping nuts.

• Cutting board - a kitchen utensil used as a protective surface on which to cut or slice fruits and
vegetables.

• Tongs - tool used to grip and lift objects instead of holding them directly with hands.

• Mortar & Pestle - are tool used to prepare ingredients or substances by crushing and grinding
them into a fine paste or powder.

• Colander - is a kitchen utensil used to strain foods such as pasta or to rinse vegetables.

• Sauté pan - is a cooking utensil used to sauté foods like vegetable and other ingredients.

• Steamer - a small kitchen appliance used to cook by means of holding the food in a closed vessel
reducing steam escape.

• Serving bowl - is a round dish or container typically used to prepare and serve food.

Principles in Preparing Vegetables to Maintain its Nutrients

 Cook vegetables in the smallest amount of liquid as possible.
 Cook vegetables the shortest amount of time for the desired tenderness.
 For vegetables that have skin, scrub well and cook on whenever possible.
 Follow the recipe
or directions when cooking a vegetables.
 When vegetables are cut, pieces should be uniform to allow for even cooking.
 Cook vegetables just-in-time for serving on the line.
Basic Principles in Cooking Vegetables to Meet Quality Standards
- Cook vegetables so they have an appealing appearance. Follow the recipe or directions for cooking a
vegetable to maintain a bright color.

GREEN VEGETABLES

 The green comes from chlorophyll, a color that is affected by both heat and acid. When
a green vegetables is cooked, some acid is released in the steam.
 When steam cannot escape, it condenses to water that has the acid in it. Then it falls
back on the food turning it a dull olive-green color.
 This is why correct cooking and holding of green vegetables is so important to maintain
the bright green color.
 For the same reason, an acid such as lemon juice should never be added to a green
vegetable during cooking.
 It is also a mistake to add baking soda to green vegetables. Although this makes the
green color brighter, it destroys vitamins and can cause some vegetables like broccoli, to
feel slippery.
ORANGE AND YELLOW VEGETABLES

 These vegetables are more stable than green vegetables

 During cooking, orange-colored vegetables may become more yellow but there is a little
change. Follow the recipe or directions to cause they will become mushy in appearance
and in texture.
COOK VEGETABLES FOR GOOD FLAVOR TYPICAL OF THE VEGETABLES.

 All vegetables have some change of flavor during cooking.

 The flavor of the vegetable is affected by the way it is cooked and by the seasonings
added to it.
 Cooking in too much water also affects the flavor of vegetables because some parts of
the vegetables that affects flavor are dissolved and lost in water.
SERVE VEGETABLES AT THE RIGHT TEMPERATURE

 By cooking vegetables just in time, for serving, they do not have to be held long and will
have a better quality as well as maintain their temperature.

CLASSIFICATIONS 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.

BULBS - Usually grow just below the surface of the ground and produce a fleshy, leafy shoot above
ground. Bulbs usually consist of layers, or clustered segments.

FLOWERS - The edible flowers of certain vegetables.

FRUITS - Vegetable fruit are fleshy and contain seeds.

FUNGI - When referring to vegetables, fungi are commonly known as mushrooms.

LEAVES - The edible leaves of plant

ROOTS - Usually a long or round-shaped taproot.

SEEDS - (Legumes) apart from sweet corn, seeds grow in pods which are sometimes eaten along with
the seed.

STEMS - The edible stalks of plants when the stalk is the main part of the vegetable.

TUBERS - Vegetables which grow underground on the root of a plant.

Very strong-flavored

 onion
 leeks
 garlic
Strong-flavored

 Brussel sprout
 Broccoli
 Turnips
Mild-flavored

 Spinach
 Celery
 Beets
Green vegetables

 Spinach
 Celery
 Asparagus
 Peas
 Broccoli
Red vegetables

 Beets
 Red cabbage
 Red pepper
Yellow/orange vegetables

 Carrots
 Wax beans
 Corn
 Squash
White vegetables
  Onions
 Potatoes
 Cauliflower
 Leeks

Types of Vegetables
Starchy Vegetables
Vegetables/fruits with a high water content
Cucumber – 96% Broccoli – 90%

Tomatoes – 95% Blueberries – 84%

Spinach – 93% Brussel sprout – 88%

Mushroom – 92% Oranges – 86%

Melon – 91% Appels – 85%

Nutrients in Vegetables
1. VITAMIN A

Function: promotes the normal growth of bones and teeth, helps maintain the healthy skin tissues and
night visions.

Vegetable sources: leafy green and deep-yellow vegetables

Examples: broccoli, spinach, carrots and squash

2. VITAMIN B

Function: prevent beriberi, helps the body to use carbohydrates and break down proteins.

Vegetable sources: seed vegetables (dry beans)

Examples: lima beans and peas

3. VITAMIN C

Function: helps the body to form and maintain collagen, helps the body to repair itself and fight
infections.

Vegetable sources: leafy greens

Examples: broccoli, green peppers, tomatoes and cabbage

4. MINERALS

Function: helps the body to build bones, soft tissue and other compounds.

Vegetable sources: leafy greens

Examples: spinach (high in iron), kale (rich in calcium)

5. CARBOHYDRATES - sugar, starch and cellulose

Function: supplies the body with energy

Vegetable sources: potatoes and other root crops

6. CHLOROPHYLL - substance found in plants that make them green

Market Forms of Vegetables:
Selection and Storage

MARKET FORMS OF VEGETABLES: SELECTION & STORAGE

1. Fresh

Desirable Qualities:

a. Crisp

b. Bright color

c. Firm

d. Absence of decay

Storage:

a. Store in refrigerator

b. Eat in 2 to 3 days

c. 2. Canned

Advantages:

a. precooked

b. convenient

Disadvantages:

a. Higher in sodium

b. Possibly mushy in texture

Storage:

a. Store at room temperature

b. Use by expiration date, if given

c. 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 picked veggies

e. Usually cost less the fresh

 f. Available ‘out of season’

Storage:

a. Keep frozen

b. Do not refreeze when 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 vegetables

Moist-heat Methods
- This method uses liquid or steam 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.

 BLANCHING - Vegetables are briefly put into a saucepan of boiling water and the timing
begins immediately.
 BOILING - Vegetables are added to a rapidly boiling water and the timing should begin only
when the water returns to the boil.
 BRAISING - Vegetables are lightly browned in a little fat and added with a small amount of
liquid to start the cooking process.
 POACHING - Vegetables are cooked using less liquid and lower heat to gently cooked more
fragile vegetables.
 STEAMING - Vegetables are bring to a boil before placing the cover of a large pot or a
simple steamer basket.

Dry-heat Methods
- This method evaporates moisture in the vegetables quickly, which causes the juices to brown and the
natural sugars to concentrate and become very flavorful.

 BROILING - The heat source is above the food, making this a great technique for
blistering the skin for easy peeling and smoky flavor.
 GRILLING - The heat source is below the food, and a basting liquid is needed to keep
food moist.
 ROASTING - Vegetables are tossed with a light coating of olive oil and sprinkled with salt
place in an oven at 375 degrees temp or lower.
 SAUTEING - Vegetables are cooked with a light coating of oil or butter in a pan.
 STIR-FRYING - Cooking is similar to sauteing but vegetables are cut into smaller pieces
cooked in a medium to high heat for quick cooking.