MODULE

Sector : TOURISM

Qualification Title: COOKERY NC II

Unit of Competency: PREPARE VEGETABLE DISHES

Module Title: PREPARING VEGETABLE DISHES

Teacher Applicant: MARIA CONCEPCION M. VAGAY

 HOW TO USE THIS LEARNER’S GUIDE

Welcome to the learners guide for the module:

This learner’s guide contains training materials and activities for you to
complete. The unit of competency “Prepare Vegetable Dishes” contains the
knowledge, skills and attitude required for a Food attendant with National
Certificate Level II (NCII) Cookery NC II
You are required to go, through a series of learning activities in order to
complete each learning outcomes of the module. In each learning outcome
there are information sheets, resource sheets, and reference material for
further reading to help you better understand the required activities. Follow
these activities on your own and answer the self-check at the end of each
learning outcome.

 Information Sheet- this will provide you information (concepts,

principles and other relevant information) needed in performing learning
activities.
 Operation Sheet- this will provide you performing single task, operation
or process in a job.
 Job Sheet- this is designed to guide you how to do that will contribute to
the attainment of the learning outcome.
 Assignment Sheet- is to guide you to enhance what you have learned in
the information sheet, operation sheet or job sheet.
 Work Sheet- is different forms that you need to filling up in certain
activities that you performed.

Upon completion of this module, study the evidence plan at the end of the
last learning elements of this module then ask your trainer to asses you.
You will be given a certificate of completion as a proof that you have met the
standard requirements (knowledge, skills and attitude) for this module. The
assessment could be made in different methods, as prescribed, in the
competency standard.
If you have questions, do not hesitate to ask your trainer/s for assistance.

RECONITION OF PRIOR LEARNING (RPL)

 You may have some of most of the knowledge and skills covered in this
learner’s guide because you have
 Been working for some time
 Already completed your training in this area

The evidences for recognition of prior are presented if:

 You can demonstrate to your trainers that you are competent in
particular skills; you don’t have to do the same training again.
 If you feel you have of the skills, talk to your trainers about
Having them, formally recognized.
 If you have qualification or Certificates of Competence from previous
trainings show it to your trainer
 If the skills you acquired are still relevant to the module, they may
become part of the evidence you can present for RPL.
At the end of the learner’s guide there is a learner’s diary to record.
Important dates, jobs undertaken and other workplace event that will assist
you in providing further details to your trainers or assessor. A Record of
Achievement is also provide for your trainers to complete once you complete
the module.

This module was prepared a source of information for you to acquired

knowledge and skills to Food and Beverage Services to achieved required
competency, Prepare Vegetable Dishes independently and at your own pace.

1. Take Pre-assessment to evaluate your skill, and knowledge in

preparation for post and final assessment.
2. Talk to your trainer and agree on you how both recognize the training.
3. Work through all information and complete the learning activities in each
learning outcome. Read information sheet and complete the self-checks
suggested in your resources which are in coded in the resource
materials.
4. You trainer will be your facilitator to assist your needs in completing
your activities.
5. The trainer will tell you about the important things needed to accomplish
the learning activities.
6. You are given an opportunity to study and master the module at your
own convenient pace and time.
7. You can gather other information/ at through interview, research and
talk to more experienced work master.
 8. You can ask your trainer to observe your activity outline in the learning
guide.
9. As you work through your activities you should open for your trainers
feedback on your progress.
10. Upon completion of the module you should feel free and confident
to ask for final assessment. The result of your assessment will be
recorded in your Competency Achievement Record.

COMPETENCY-BASED LEARNING MATERIALS

Cookery NC II
List of Competencies

No. Unit of Competency Module Title Code

Clean and maintain Cleaning and
kitchen premises maintaining kitchen TRS512328
1.
premises
Prepare stocks, Preparing stocks,
TRS512331
2. sauces and soups sauces and soups
Prepare appetizers Preparing appetizers TRS512381
3.
Prepare salads and Preparing salads and
TRS512382
4. dressing dressing
Prepare sandwiches Preparing sandwiches TRS512330
5.
Prepare meat dishes Preparing meat dishes TRS512383
6.
Prepare vegetables Preparing vegetables
TRS512384
7. dishes dishes
Prepare egg dishes Preparing egg dishes TRS512385
8.
Prepare starch dishes Preparing starch
TRS512386
9. dishes
Prepare poultry and Preparing poultry and
TRS512333
10. game dishes game dishes
Prepare seafood Preparing seafood TRS512334
11.
 dishes dishes
Prepare desserts Preparing desserts TRS512335
12.
Package prepared Packaging prepared
TRS512340
13. food food

Information Sheet

Learning Objectives:
Vegetables play an important role in human nutrition. Most are low in fat
and calories but are bulky and filling. They supply dietary fiber and are
important sources of essential vitamins, minerals, and trace elements.
Particularly important are the antioxidant vitamins A, C, and E. When
vegetables are included in the diet, there is found to be a reduction in the
incidence of cancer, stroke, cardiovascular disease, and other chronic ailments.
Research has shown that, compared with individuals who eat less than three
servings of fruits and vegetables each day, those that eat more than five
servings have an approximately twenty percent lower risk of developing
coronary heart disease or stroke. The nutritional content of vegetables varies
considerably; some contain useful amounts of protein though generally they
contain little fat, and varying proportions of vitamins such as vitamin A,
vitamin K, and vitamin B6; provitamins; dietary minerals; and carbohydrates.
However, vegetables often also contain toxins and antinutrients which
interfere with the absorption of nutrients. These include α-solanine, α-
chaconine, enzyme inhibitors (of cholinesterase, protease, amylase, etc.),
cyanide and cyanide precursors, oxalic acid, and others.[citation needed] These
toxins are natural defenses, used to ward off the insects, predators and fungi
that might attack the plant. Some beans contain phytohaemagglutinin, and
cassava roots contain cyanogenic glycoside as do bamboo shoots. These toxins
can be deactivated by adequate cooking. Green potatoes contain glycoalkaloids
and should be avoided.
Fruit and vegetables, particularly leafy vegetables, have been implicated
in nearly half the gastrointestinal infections caused by norovirus in the United
States. These foods are commonly eaten raw and may become contaminated
during their preparation by an infected food handler. Hygiene is important
when handling foods to be eaten raw, and such products need to be properly
cleaned, handled, and stored to limit contamination.

Introduction:
The best way to cook vegetables to maximize nutrition –

Whether you love vegetables or not, there's one thing you know for sure:
Veggies are really good for you. And you can make them even more nutritious if
you prepare them in ways that maximize their benefits.

Oddly enough, that's not likely to be raw. Studies show the process of
cooking actually breaks down tough outer layers and cellular structure of
many vegetables, making it easier for your body to absorb their nutrients.
For example, compared to raw, "studies found that eating cooked
spinach and carrots resulted in higher blood levels of the antioxidant beta
carotene, which then converts to vitamin A," said registered dietitian Elaine
Magee, author of "Food Synergy: Unleash Hundreds of Powerful Healing Food
Combinations to Fight Disease and Live Well."
And it's not just limited to vitamins. "Cooking vegetables also helps
increase the amount of minerals, like calcium, magnesium and iron, available
to the body,"
(Eating cooked instead of raw spinach gives you higher levels of beta-carotene,
say studies.)
Boiling

It’s no surprise that boiling ends up on the bottom of the vegetables nutritional
preparation pile because studies have shown for years the process leaches
nutrients into the water. (that’s okay if your eating the broth with the
vegetables) One exception: Carrots, boiling and steaming increase the levels of
Beta Carotene.
Wait to wash

Wait to wash - to preserve water- soluble vitamins and minerals. Wait to wash
until right before you cut. You want those nutrients to stay locked in. Avoid
soaking your vegetables, as that can remove key nutrients, such as Vitamin C.
To cut or not to cut? – Cooking vegetables whole preserves the water-soluble
vitamins and nutrients. When that’s not practical, be sure to cut them into
large, uniform pieces that will cook evenly

Steam, don't boil

Steaming is the best specially for Broccoli
 As a general rule, it's best to keep cooking time, temperature and the
amount of liquid to a minimum. That's why steaming is one of the best ways to
cook most vegetables. It turns out that's especially true for broccoli, long
touted as one of our top anti-cancer foods.
"When buying fresh broccoli, look for firm florets with a purple, dark green, or
bluish hue on the top," Magee said. "as they are likely to contain more beta
carotene and vitamin C than florets with lighter green tops."
A 2009 study prepared broccoli using five popular methods -- boiling,
microwaving, steaming, stir-frying and stir-frying/boiling. Researchers found
steaming kept the highest level of nutrients.
"Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate
to leach into the water," . "So unless you are going to drink the water along
with your vegetables, such as when making soups and stews, these vitamins
are typically poured down the sink. Steaming is a gentler way to cook because
the vegetables don't come in contact with the boiling water."
Another 2009 study found peas, cauliflower and zucchini to be particularly
susceptible to a loss of nutrients through boiling, losing more than 50% of their
antioxidants. "Water is not the cook's best friend when it comes to preparing
vegetables," the researchers summarized.
But what's a rule without exceptions? In this case, it's carrots. Another study
showed both boiling and steaming increased levels of beta carotene. But try to
cook carrots whole, as cutting can reduce nutrients by 25%.

(Wait and wash veggies just before cooking to preserve nutrients.)

In fact, cooking veggies whole is often the best choice to preserve nutrients.
When that's not practical, be sure to cut them into large uniform pieces that
will cook evenly. And wait to wash your vegetables until just before you cut --
washing before storing may promote bacterial growth and speed up spoilage.
When in doubt, microwave
Microwaving is also a winner
 Microwaving uses little to no water, and can heat the veggie quickly from
within, preserving nutrients such as vitamin C that break down when heated.
A 2003 study found significantly higher levels of phytonutrients in zucchini,
carrots and beans cooked with minimal water. Phytonutrients are compounds
naturally found in plants that provide health benefits and disease protection in
the human body.

(Avoid microwaving cauliflower to preserve vitamins and phytonutrients that

have been shown to help lower cholesterol and fight cancer.)
Another exception: Don't microwave cauliflower. The 2009 Spanish study
found the highest losses of nutrients in cauliflower after boiling and
microwaving.
Saute, don't fry
 Studies show that during deep-fat frying, fat penetrates the food and
vegetables dehydrate. But sautéing in a bit of healthy cooking oil, such as
extra-virgin olive oil, is a great way to cook many vegetables. Not only does it
maximize flavor, but the addition of olive oil "appears to increase the
absorption of phytonutrients like phenols and carotenes," said Magee, who is
also the corporate dietitian for the grocery firm Albertsons Companies. That's
because many of the vitamins and nutrients in vegetables are fat soluble,
meaning your body absorbs them better in the presence of fat.
A 2015 study linked sautéing certain highly popular Mediterranean vegetables,
such as eggplant, in extra-virgin olive oil with an increase of antioxidants that
can protect against cancer.

(Control the temperature of your olive oil when sautéing to increase nutrient
absorption.)
 Olive oil is a great option for sautéing because it has one of the highest
levels of antioxidants and phytonutrients of the cooking oils. While olive oil has
a lower smoke point than canola, "When sautéing, you control the temperature
that food is cooked at, so you can avoid the higher temperatures."
'Griddling,' baking and roasting
Grilling is great

Contrary to grilling, which normally involves some sort of charcoal,

"griddling" uses a pan with distinctive raised edges and is normally done on the
stove or in the oven.
Veggies griddled with a tiny bit of olive oil can develop intense flavor and be
quite healthy. The 2009 Spanish study found it to be an especially good choice
for green beans, asparagus, broccoli, celery, onions, Swiss chard and onions.

Baking or roasting is hit-or-miss, and very dependent on the vegetable.

Roasting and baking is another healthy way to fix your vegetables.
Again, adding some healthy fat such as olive oil is a great idea. As many
vitamins and nutrients in vegetables are fat soluble. Meaning, your body
absorbs them better in the presence of fat.
 "Oven temperature, time and the specific vegetable determines the
vitamin content," said Magee. "Nutrient capacity will decrease a bit with some
vegetables while access to certain nutrients may go up with others."
The 2009 Spanish study found artichokes, asparagus, broccoli, celery,
eggplant, green beans, onions and spinach kept their antioxidant capacity after
baking. Green peppers lost antioxidant capacity.
Cut, cook and use olive oil –
Studies show that cutting and heating tomatoes opens up the cell wall of
the fruit, which allows greater access to the healthy benefits of lycopene.
Adding a bit of healthy fat such as olive oil, also helps.

(Oven roasted tomatoes are high in lycopene, an antioxident that may reduce
risk for Alzheimer's and cancer.)
 Tomatoes are also served well by roasting -- and cooking in general.
Studies show that cutting and heating tomatoes opens up the cell wall of the
fruit (and tomatoes are technically a fruit), which allows greater access to the
health benefits of the antioxident lycopene. Adding a bit of healthy fat, such as
olive oil, helps as well.
"Lycopene fights a range of diseases," said Magee. "The fat-soluble red
pigment found primarily in tomatoes is thought to have the highest antioxidant
activity of all the carotenoids and antioxidant compounds, and may reduce the
risk of an assortment of diseases, from Alzheimer's to cancer."
Maximize that benefit,by never peeling a tomato or throwing away it's
seeds. "Most of the antioxidant power of the tomato actually lies in the peel and
seeds," "so the best way to cook fresh tomatoes is au naturel."
But if you hate tomatoes don't rush out and buy a lycopene supplement,
"Overall, the evidence of lycopene's anti-cancer effect is more evident in people
who eat plenty of tomato products than in those who take supplements."

Self-Check

PREPARE VEGETABLE DISHES

A. True or False.
1. Eating cooked instead of raw spinach gives you higher levels
of beta-carotene.
2. Is it practical to cook vegetables whole to preserves the
water-soluble vitamins and nutrients?
3. Steaming is the best specially for Broccoli
4. Olive oil is a great option for sautéing because it has one of
the lowest levels of antioxidants and phytonutrients of the
cooking oils.
5. Microwaving uses little to no water, and can heat the veggie
quickly from within, preserving nutrients such as vitamin C
that break down when heated.
6. When vegetables are included in the diet, there is found to
be a reduction in the incidence of cancer, stroke,
cardiovascular disease, and other chronic ailments.
7. During deep-fat frying, fat penetrates the food and vegetables
dehydrate.
8. A 2015 study linked sautéing certain highly popular
Mediterranean vegetables, such as eggplant, in extra-virgin
olive oil with a decrease of antioxidants that can protect
against cancer.
9. Steaming is a gentler way to cook because the vegetables do
come in contact with the boiling water.
10. Studies show that cutting and heating tomatoes closes up
the cell wall of the fruit, which allows greater access to the
healthy benefits of lycopene.
 TASK SHEET

Title

Performance Objective: Prepare vegetable dishes

Supplies/Materials :

Equipment :

Steps/Procedure:
1.

Assessment Method:
Demonstration
Oral interview.

Performance Criteria Checklist

PREPARE VEGETABLE DISHES

CRITERIA YES NO
Did you….
1. Gather, check tools and equipment needed.
2. Store and stack cleaned equipment and utensils.
3. Follow cleaning schedules.
4. Gather, identify and select ingredients as per
required menu items.
5. Prepare ingredients and flavoring agents as per
required menu.
6. Select and assemble ingredients to produce
varieties of soups, stocks and sauces.
7. Select primary, secondary and portioned cuts of
Protein, pork, lamb, beef, veal and seafood.
8. Organize and prepare food items according to
menu requirements.
 9. Cook menu items as required.
10. Plate and present food.
11. Follow workplace safety and hygiene procedures
12. Perform first aid procedure in the event of accident
I agree to undertake assessment in the knowledge that information
gathered will only be used for professional development purposes and can
only be accesses by concerned assessment personnel and my manager
supervisor
Date:

Candidates Name & Signature:

Trainer:

TASK SHEET
Title

Performance Objective: Prepare vegetable dishes

Supplies/Materials :

Equipment : Gas range, sauce pan, ladle and casserole

Steps/Procedure:
1.

Assessment Method:
Demonstration
Oral interview.
 Performance Criteria Checklist

PREPARE VEGETABLE DISHES

CRITERIA YES NO
Did you….
1. Gather, check tools and equipment needed.
2. Store and stack cleaned equipment and
utensils.
3. Follow cleaning schedules.
4. Gather, identify and select ingredients as per
required menu items.
5. Prepare ingredients and flavoring agents as per
required menu.
6. Select and assemble ingredients to produce
varieties of soups, stocks and sauces.
7. Select primary, secondary and portioned cuts of
Protein, pork, lamb, beef, veal and seafood.
8. Organize and prepare food items according to
menu requirements.
9. Cook menu items as required.
10. Plate and present food.
11. Follow workplace safety and hygiene
Procedures.
12. Perform first aid procedure in the event of
Accident.
I agree to undertake assessment in the knowledge that information
gathered will only be used for professional development purposes and can
only be accesses by concerned assessment personnel and my manager/
supervisor.
Date:

Candidates Name & Signature:

Trainer:

A to Z Vegetables
 Asparagus Beans Beet root Broccoli
Antichoke Artichoke Asian green

Brussels Cabbage Capsicum Carrots Cauliflower Celeria Celery

sprout

Chili Chocos Courgettes Cucumber Eggplant Fennel Fresh-herbs-

garnishes
flowers

Garlic Ginger Kale Kohlrabi Kumara Leeks

Indian
vegetables

Lettuce Melons Micro greens Mushrooms Okra Onions Parsnip

Peas Potatoes Puha Pumpkins Purple Radishes Rhubarb

potatoes

Salad greens Shallots Silver beets Spinach Spring onions Sprouted Swedes
beans

Watercress Witloof Yams

Tomatoes Taro
Sweet Corn Taro