Reference CBLM Tlehesfm

Competency-Based Learning
Material In
TLEHEPFP
PRINCIPLES OF FOOD PREPARATION
SECTOR EDUCATION
QUALIFICATION MAJOR: HOME ECONOMICS
TITLE
UNIT OF LEGUMES AND GRAINS
COMPETENCY
MODULE TITLE UNDERSTANDING LEGUMES AND GRAINS
EULOGIO “AMANG” RODRIGUEZ INSTITUTE OF SCIENCE AND
TECHNOLOGY
COLLEGE OF EDUCATION
TECHNOLOGY & LIVELIHOOD EDUCATION
Date Developed: Document No. 001

October 2022 EARIST
COLLEGE OF EDUCATION Page 1
TLEHEPFP Department Of Technology
PRINCIPLE OF FOOD Developed by: of
PREPARATION & Livelihood Education 90
RAYMARC BRIAN R. EBUENGA Revision # __
BTLED-HE - II
HOW TO USE THIS COMPETENCY- BASED
LEARNING MATERIAL
Welcome!
The unit of competency, “Understanding Legumes and Grains”, is one of the

competencies of Principles of Food Preparation, a course which comprises the knowledge,
skills and attitudes required for a Pre-Service Teacher (PST).
The CBLM, Understanding Legumes and Grains, contains training materials and
activities related to identifying learner’s requirements, preparing session plan, preparing basic
instructional materials, and organizing learning and teaching activities for you to complete.
In this module, you are required to go through a series of learning activities in order to
complete each learning outcome. In each learning outcome are Information Sheets, Self-
Checks, Operation Sheets and Task/Job Sheets. Follow and perform the activities on your own.
If you have questions, do not hesitate to ask for assistance from your
facilitator/instructor/professor.
Remember to:
• Work through all the information and complete the activities in each section.
• Read information sheets and complete the self-check. Suggested references are included to
supplement the materials provided in this module.
• Most probably, your trainer will also be your supervisor or manager. He is there to support you
and show you the correct way to do things.
• You will be given plenty of opportunities to ask questions and practice on the job. Make sure
you practice your new skills during regular work shifts. This way, you will improve your speed,
memory, and your confidence.
• Use the Self-Checks, Operation Sheets or Task or Job Sheets at the end of each section to test
your own progress. Use the Performance Criteria Checklist or Procedural Checklist located after
the sheet to check your own performance.
• When you feel confident that you have had sufficient practice, ask your Trainer to evaluate
you. The results of your assessment will be recorded in your Progress Chart and
Accomplishment Chart.
You need to complete this module before you can perform the next module Importance of
grains used as a food substitute.

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PRINCIPLES OF FOOD PREPARATION
COMPETENCY-BASED LEARNING MATERIALS
LIST OF COMPETENCIES
NO. UNIT OF COMPETENCY MODULE TITLE

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A. Origin of classical development of cooking.
B. Modern development that led changes in the
food industry.
C. Factors to consider in the kitchen
organization.
D. Trends in cooking.
1.
Introduction to Culinary Arts E. Kitchen lay-out and design.
1.
F. Classical kitchen brigade.
G. Skills level of food production personnel.
H. Behavioral characteristics that food service
personnel should develop and maintain to
achieve the highest standards of
professionalism.
A. Food Safety, Hygiene and Sanitation.
B. Microorganisms are usually found in food.
C. Toxins commonly cause foodborne illness.
2. D. Proper hand-washing and dishwashing
2. Sanitation and Safety techniques.
E. Appropriate food receiving, handling,
serving, and storing.
F. HACCP, CCP and FATTOM.
A. Kitchen tools and equipment.
B. Characteristics and uses of different tools and
3. Tools and Equipment equipment.
3. C. Processing equipment and uses.
D. Hand tools and its uses.
E. Measuring tools.
A. Mise en place.
Mise en Place” Preparation B. Knife and its kind.
4.
C. Basic cutting techniques.
D. Fruit and vegetable carving.
A. Define herbs, seasoning, spices, and
Herbs, Spices, Flavoring flavorings.
5.
Ingredients B. Proper uses of herbs, spices, and seasonings
4.
in a recipe to contribute different flavors in
improving its flavor.
A. Measurement and Equivalent.
Culinary Math B. Emergency substitution.
6.
(Menu Planning) C. Food costing.
D. Recipe costing.

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A. Understanding vegetable cookery.
Basic Principles of Cooking and B. Heat transfer on food.
7.
Food Science C. Methods of cooking.
5.
D. Cooking temperature of food.
E. Checking the doneness of food.
Fruits and Vegetables A. Fruits and Vegetables.
8.
A. Understanding legumes and grains.
Legumes and Grains B. Importance of grains used as a food
9.
substitute.
C. Types and variety of edible beans.
A. Introduction to salad and dressing.
B. Components and types of salad and dressing.
10.
Salads and Dressing C. Categories of salad dressing.
D. Market type of oil and vinegar.
A. Composition of rice.
B. Kinds and varieties of rice.
C. Composition of corn.
Rice, Grains, and Pasta D. Version of corn rice in the Philippines.
11.
E. History of pasta.
F. Components of pasta.
G. Types and categories of pasta.
H. Asian noodles and its characteristics.
Sandwiches and Hors Oeuvres A. History of sandwich.
12. B. Parts of a sandwich.
C. Type of sandwiches.
A. Breakfast preparation, coffee, and tea.
B. Understanding eggs.
C. Different ways to use eggs in cooking.
13.
Breakfast Preparation: Eggs, Milk, D. Pancakes and waffles.
and Dairy Product E. Cereals.
F. Milk, cream, butter, and other dairy products.
14. Stocks, Soups and Sauces A. Stocks, Soups and Sauces
15. A. Understanding meats and games.
B. Meat and meat cookery.
C. Storage of meat.
D. Grading and inspection.
E. Characteristics of beef cuts prior to cooking.
Meat and Games F. Pork cuts suggested cooking methods and
dishes.
G. Lamb cuts suggested cooking methods and

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dishes.
H. Meat defrosting guidelines in a refrigerator.
A. Understanding poultry and games.
B. Poultry’s composition and structure.
C. Classification of poultry.
D. Game birds and specialty products.
16.
Poultry and Games E. Handling and storage of fresh poultry.
F. Trussing methods.
G. Cooking chicken.
H. Thawing of poultry inside the refrigerator.
17. Fish and Shellfish A. Fish and Shellfish.
MODULE CONTENT
UNIT OF COMPETENCY : LEGUMES AND GRAINS
MODULE TITLE : UNDERSTANDING LEGUMES AND GRAINS
MODULE DESCRIPTOR: This module covers the knowledge, skills, and attitude
required for understanding legumes and grains, such as the differentiation of legumes and
grains based on their characteristics and texture, and how they are being served in meals
depending on how they are used.
NOMINAL DURATION : 7 HOURS
LEARNING OUTCOMES:
At the end of this module, you MUST be able to:
1. Discuss about legumes and their characteristics.

2. Recognize the various types of fresh and dried legumes.
3. Discuss about grains and their characteristics.
4. Identify the different kinds of grains.
5. Demonstrate the distinction between legumes and grains.
6. Cook a wide array of meals using the different types of legumes and grains.
ASSESSMENT CRITERIA:

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Cognitive Design
1. Accuracy
Content is presented without any errors of fact/execution.
2. Completeness of the content is presented with enough detail to ensure understanding.
3. Pertinence
Content is related to the self-check test’s rhetorical goal and has a purpose in the
explanation.
Physical Design
1. Accessibility
Information sheet allows the student to focus on the content.
2. Viewability production quality (information sheet) is sufficient to make the content
understandable.
3. Timing
Information sheet is paced to make it easy for students to follow content.
Affective Design
1. Confidence
The instructor inspires confidence by presenting him/herself as knowledgeable.
2. Self-efficacy
The information sheet allows students to be capable of applying the methods they have
learned in the content.
3. Engagement
Information sheet is designed to interest and motivate users to learn more.

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LEARNING OUTCOME # 1
UNDERSTANDING LEGUMES AND GRAINS
CONTENTS:
1. Legumes, Pulses, and Grains Definition

2. Types of Legumes and Pulses
3. Types of Grains
Cognitive Design
1. Accuracy
The content about legumes and grains is presented without any errors of fact/execution.
2. Completeness of the content: legumes and grains, were presented with enough detail to
ensure understanding.
3. Pertinence
explanation.
Physical Design
1. Accessibility
Information sheet allows the student to focus on understanding legumes and grains.
2. Viewability production quality (information sheet) is sufficient to make legumes and
grains understandable.
3. Timing
Affective Design
1. Confidence
2. Self-efficacy
The information sheet allows students to differentiate and cook different types of
legumes and grains.
3. Engagement
Information sheet is designed to interest and motivate users to learn more about
legumes and grains.

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CONDITION:
Learners must be provided with the following:

1. WORKPLACE LOCATION –
2. EQUIPMENT
- Cellular phone
- Laptop/Computer
- Mobile tablet
3. TOOLS, ACCESSORIES AND SUPPLIES
- Google Classroom
- Google Docs
- Google Forms
- Google Slides
- Microsoft Power point
- Microsoft Word
- Canva
4. TRAINING/CLASS MATERIALS
- Learning Packages
- Books
- Pen & Paper/Notebook
ASSESSMENT METHOD:
1. Written Examination
LEARNING EXPERIENCES

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LEARNING OUTCOME 1 : UNDERSTANDING LEGUMES AND GRAINS
Learning Activities Special Instructions

1. Read Information Sheet 1.1 After reading the information sheet, the learner
is encouraged to answer the Self-Check Test.
2. Answer Self-Check Compare answers with the answer key. You are
required to get all answers correct. If not, read
the information sheets again to answer all
questions correctly.
3. Perform Job Sheet Evaluate your own work using the Performance
Criteria.
Present your work to your trainer for evaluation
and recording.
After doing all activities of this LO, you are
ready to proceed to the next LO on preparing
session plans.

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INFORMATION SHEET 1.1
UNDERSTANDING LEGUMES AND GRAINS
Learning Objectives:
After reading this INFORMATION SHEET, YOU MUST be able to:
1. Discuss the characteristics of legumes and recognize the different kinds of fresh and dried
legumes.
2. Discuss grains and their characteristics, as well as their various types.
3. Show the difference between legumes and grains.
4. Demonstrate the distinction between legumes and grains.
What are legumes?
They are a nutritious staple of diets around the world and an inexpensive source of protein,
vitamins, complex carbohydrates, and fiber. It refers to any plant from the Fabaceae family that
would include its leaves, stems, and pods. The entire legume plant is often used in agricultural
applications (as cover crops or in livestock feed or fertilizers).
What are pulses?
It is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a
pea pod is a legume, but the pea inside the pod is the pulse. The seeds or pulses are what
typically end up on our dinner plates. Beans in their various forms (kidney, black, pinto, navy,
chickpeas, etc.) are just one type of pulse.
What are grains?
Are small, hard, and edible dry seeds that grow on grass-like plants like wheat, oats, rice, and
corn are members of Poaceae family. Other important grains include sorghum, millet, rye, and
barley. Around the globe, grains, also called cereals, are the most important staple food. Grains
are also used to feed livestock and to manufacture some cooking oils, fuels, cosmetics, and
alcohols.
Types of legumes:

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1. Chickpeas (Garbanzo Beans) - comes from the Latin word cicer, referring to the plant
family of legumes, Fabaceae. It is also known by its popular Spanish-derived name, the
garbanzo bean. Kidney beans, black beans, lima beans, and peanuts are other familiar
foods found in this legume family. These plants produce edible seeds, called pulses, that
have high nutritional value. Two main varieties of chickpeas are the larger round light-
colored Kabuli-type, common in the United States, and the smaller dark irregularly
shaped Desi-type often used in India and the Middle East.
Chickpeas have a nutty buttery flavor and creamy texture that can enhance many recipes.
There are various ways to incorporate cooked chickpeas:
 Add to salads, soups, and stews.

 Use a food processor or blender to grind into a paste and add to veggie burgers or
meatless meatballs.
 Season and roast for a tasty snack.
 Blend with tahini, garlic, olive oil, and lemon juice to make a hummus spread.
 Mash and use in baking as a replacement for flour.

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2. Lentils - receive their scientific name, Lens culinaris, from their curved lens-shaped seed.
They are a type of legume that is native to Western Asia and North America. Lentils are
one of the earliest domesticated crops, seen in the diets of ancient Rome and Egypt.
Many countries enjoy lentils as a dietary staple, as they offer an earthy, mild, nutty flavor
that works well in various recipes.
Lentils are highly versatile. They have a rich, earthy texture and will give any dish a
boost of fiber and nutrients. They can add thickness and bulk to a recipe. Because of their
hearty texture and protein content, they are sometimes used as an alternative for meat.
Here are a few ways to incorporate cooked lentils:
 Toss into salads or cooked whole grains, or fold into an omelet mixture before
cooking.
 Make a pasta sauce thicker and heartier by adding lentils.
 Substitute cooked yellow or red lentils for chickpeas in a hummus recipe.
 Reduce the meat mixture in a recipe such as for chilis, stews, taco and pepper
fillings, and replace that amount with lentils to add more bulk and nutrients.
 Use a food processor or blender to grind lentils into a paste and stir into a veggie
burger mixture or meatless meatballs.

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3. Soy - is a unique food that is widely studied for its estrogenic and anti-estrogenic effects
on the body. Soy is a nutrient-dense source of protein that can safely be consumed several
times a week, and probably more often, and is likely to provide health benefits—
especially when eaten as an alternative to red and processed meat. As a species within the
legume family, nutrition scientists often label soy as a food with potential for significant
health benefits.
Types of Soy Products / Dishes:

 Soy sauce
 Soy milk
 Tofu
 Soy protein powders
 Soy-based veggie burgers
 Taho

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4. Peanuts - are ideal for snacking when roasted and salted and can shine in a wide variety
of cooked dishes.
Types of Peanut Products / Dishes:
 Peanut butter
 Nut crackers
 Peanut brittle
 Peanut milk chocolate
 Kare-Kare
5. Green peas - is sweet, fresh and, well, green. Toss them into pasta and rice pilaf, puree
them to make spring pea soup or add them to a panzanella salad. Indeed, there are plenty
of ways to eat green peas, and a few compelling reasons for doing so namely that they are
high in many antioxidants and nutrients (vitamins A, C, and E, to name a few) and low in
calories, to boot.
Types of Green Peas Products / Dishes:
 Canned green peas

 Mixed veggies
 Green peas snacks
 Pork Guisantes
 Picadillo

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Types of Whole Grains:
1. Wheat (Triticum) - comes in thousands of varieties, the most common of which are
durum wheat (Triticum durum), usually ground into semolina for pasta and couscous;
common wheat (Triticum aestivum), which accounts for 80 percent of worldwide
production and is used to make bread; and club wheat (Triticum compactum), which is
used in pastry. Different types of wheat can be classified as “hard” (more protein) or soft,
red (more tannins) or white, winter (sown in fall) or spring (sown in spring), but to get
the most nutrition, look for “whole wheat.”
2. Oats (Avena sativa) - are one of the few common grains almost always sold whole. Old-
fashioned, or rolled oats are steamed and flattened, whereas steel-cut oats consist of the
entire grain kernel, cracked for faster cooking. They’re the best whole grain for lowering
blood cholesterol levels, and a good source of protein, calcium, iron, vitamin B1, and
niacin.

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3. Brown Rice (Oryza sativa) - gets its color from the bran coating surrounding the
kernels. After rice is harvested, the bran and germ layers are either left intact or removed,
yielding brown or white rice, respectively. Pretty much every variety of rice can be
available as brown rice, including basmati, jasmine, short-, medium-, and long-grain. The
bran coating gives brown rice a nuttier taste and chewy texture. Brown rice has three
times the fiber of white rice, and is rich in protein, potassium, B vitamins, magnesium,
zinc, iron, selenium, and manganese, which are all important for bone growth and energy.
4. Corn (Zea mays) - has an especially high content of oily germ, which makes whole-
grain corn prone to rancidity, so why most cornmeal on the market is degermed. Make
sure your cornmeal is labeled “whole corn” or “whole grain” (stone ground cornmeal is
often whole grain, but not always) to get the most nutrients, and store that highly
perishable cornmeal in the fridge or freezer. You can use antioxidant-packed whole grain
cornmeal for grits, polenta, cornmeal pancakes, or cornbread.

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5. Barley (Hordeum vulgare) - was first domesticated around 8,000 BCE. While high in
carbohydrates, barley is low in gluten, so it’s used to make flatbreads and porridge.
Whole barley’s nutty flavor makes a great addition to soups and stews.
3 Types of Refined Grains:
1. Wheat (Triticum) - of all varieties can be refined into white flour, but the most popular
is common wheat (Triticum aestivum), which is ideal for baking bread. It’s the main
component of flour tortillas, used in burritos and fajitas, and French pastries such as
croissants.

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2. Corn (Zea mays) - as a grain is most often sold refined: degermed and ground into
cornmeal. You’ll find refined cornmeal and its products—grits, cornbread, polenta, corn
tortillas, masa, and more—in grocery stores way more often than the whole-grain stuff.
3. White rice (Oryza sativa) - is any type of rice that has had the germ and bran removed,
including jasmine, basmati, sticky rice, short-, medium-, and long-grain rice, and their
products, including the rice noodles in pad Thai and the rice wrappers used for dumplings
and spring rolls.

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SELF-CHECK
Instruction: Choose the letter of the correct answer. Goodluck
1. It refers to any plant from the Fabaceae family that would include its leaves, stems, and
pods.
A. Grains
B. Legumes
C. Oats
2. It is the edible seed from a legume plant. This includes beans, lentils, and peas.
A. Pulses
B. Green Peas
C. Grains
3. Are small, hard, and edible dry seeds that grow on grass-like plants like wheat, oats, rice,
and corn are members of Poaceae family.
A. Barley
B. Legumes
C. Grains
4. It is also known by its popular Spanish-derived name, the garbanzo bean.

A. Peanut
B. Chickpeas
C. Soy

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5. Its scientific name is Lens culinaris because of its curved lens-shaped seed. They are a
type of legume that is native to Western Asia and North America.
A. Chickpeas
B. Green Peas
C. Lentils
6. It is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on
the body.
A. Soy
B. Peanut
C. Chickpeas
7. Are ideal for snacking when roasted and salted and can shine in a wide variety of cooked
dishes.
A. Lentils
B. Peanut
C. Chickpeas
8. It comes in thousands of varieties, the most common of which are durum, usually ground
into semolina for pasta and couscous.
A. Brown rice
B. Barley
C. Wheat
9. It has an especially high content of oily germ, which makes whole-grain prone to
rancidity, so why most on the market is degermed.
A. Barley
B. Corn
C. White rice
10. Are one of the few common grains almost always sold whole. Old-fashioned, or rolled
are steamed and flattened, whereas steel-cut consist of the entire grain kernel, cracked for
faster cooking.
A. Oats
B. Corn
C. Brown rice

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ANSWER KEY
1. B. Legumes
2. A. Pulses
3. C. Grains
4. B. Chickpeas
5. C. Lentils
6. A. Soy
7. B. Peanut
8. C. Wheat
9. B. Corn
10. A. Oats

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JOB SHEET LO-1
Title: UNDERSTANDING LEGUMES AND GRAINS
Performance Objective: In this activity students are required to make a

QUESTIONAIRE to examine their knowledge when it comes to LEGUMES AND
GRAINS.
Supplies & Materials: Paper, ball pen, any type of Word Document
Equipment: PC, Laptop, Cellular Phone, Printer
Steps/Procedure:
1. Prepare the materials for writing your QUESTIONAIRE (Paper, Ball pen, or any type
of Word Document applications.)
2. Consider your own knowledge and opinion about understanding legumes and grains.
3. After completing the Activity, hand it over to the Teacher.

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PERFORMANCE CRITERIA CHECKLIST FOR JOB SHEET LO-1
IDENTIFYING TRAINEES’ CHARACTERISTICS
CRITERIA
Did you…. YES NO
1. Have you ever tasted any type of legume?
2. Have you ever tasted any type of grain?
3. Do you find legumes to be a part of your daily meal plan?
4. Do you find grains to be a part of your daily meal plan?
5. Did you earn the knowledge that you need about legumes and
grains?
6. Did you find yourself learning more about legumes and
grains?
7. Will you be able to identify the different types of legumes?
8. Will you be able to identify the different types of grains?
9. Can you be able to distinguish legumes and grains?
10. Can you be able to apply the knowledge that you have learned
in food preparation?
REFERENCES
A. BOOKS:
Maria Rhoda D. Dinaga. Culinary Arts: A Practical Handbook.

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Nora Narvaez-Soriano. A Guide to Meal Management and Table Services. 3rd edition. Rex
Bookstore Inc. 2010
Daryl Ace V. Cornel, Ephraim Jose L. Abellana. A Concise Guide in Food and Beverage
Service Procedures. 2nd Edition. Mindshapers Co. Inc. 2015
Paul R. Dittmer and J. Desmond Keefe III. Principles of Food, Beverage, and Labor Cost
Controls. 9th Edition. John Wiley& Sons, Inc. 2009.
David McSwane, Nancy R. Rue, and Richard Linton., Food Safety and Sanitation, 4th Edition,
Pearson-Singapore, 2005
Edward E. Sanders, Paul C. Paz, and Ronald C. Wilkinson. The Professional Server: A Training
Manual
B. ONLINE:
Legumes and Pulses. (n.d.). Retrieved from. Harvard T.H. Chan.

https://www.hsph.harvard.edu/nutritionsource/legumes-pulses/
Singer, E. (2022, July 2). 12 Types of Legumes You Should Be Cooking & Eating Year-Round.
Pure Wow. https://www.purewow.com/food/types-of-legumes
Grain. (2022, July 7). National Geographic.

https://education.nationalgeographic.org/resource/grain
All About Grains: 21 Types of Grains. (2021, August 4). Master Class.
https://www.masterclass.com/articles/all-about-grains-21-types-of-grains
Material In
TLEHEPFP
PRINCIPLE OF FOOD PREPARATION

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SECTOR EDUCATION
TITLE
COMPETENCY
MODULE TITLE IMPORTANCE OF GRAINS USED AS A FOOD
SUBSTITUTE
TECHNOLOGY

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LEARNING MATERIAL
Welcome!
The unit of competency, “Importance of grains used as a food substitute”, is one of the
The CBLM, Importance of grains used as a food substitute, contains training materials and
In this module, you are required to go through a series of learning activities in order to complete
each learning outcome. In each learning outcome are Information Sheets, Self-Checks,
Operation Sheets and Task/Job Sheets. Follow and perform the activities on your own. If you
have questions, do not hesitate to ask for assistance from your facilitator/instructor/professor.
Remember to:
You need to complete this module before you can perform the next module Types and variety
of edible beans.

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food industry.
organization.
1.
E. Kitchen lay-out and design.
1.
Introduction to Culinary Arts F. Classical kitchen brigade
professionalism.
F. HACCP, CCP and FATTOM
E. Measuring tools.
A. Mise en place
Mise en Place” Preparation B. Knife and its kind
4.
D. Fruit and vegetable carving
5. A. Define herbs, seasoning, spices, and
4. Herbs, Spices, Flavoring flavorings.

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6.
D. Recipe costing.
A. Understanding vegetable cookery
7.
Food Science C. Methods of cooking
5.
Fruits and Vegetables A. Fruits and Vegetables
8.
9.
substitute.
10.
Rice, Grains, and Pasta B. Kinds and varieties of rice.
D. Version of corn rice in the Philippines.
11.
E. History of pasta
Sandwiches and Hors Oeuvres A. History of sandwich
12. B. Parts of a sandwich
C. Type of sandwiches
13.
Breakfast Preparation: Eggs, Milk, D. Pancakes and waffles
and Dairy Product E. Cereals

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B. Meat and meat cookery
C. Storage of meat.
D. Grading and inspection
Meat, Poultry, Games, Fish and F. Pork cuts suggested cooking methods and
Shellfish dishes.
dishes.
16. Fish and Shellfish A. Fish and Shellfish
MODULE CONTENT
UNIT OF COMPETENCY: LEGUMES AND GRAINS
MODULE TITLE: IMPORTANCE OF GRAINS USED AS A FOOD SUBSTITUTE
MODULE DESCRIPTOR: This module covers the knowledge, skills, and attitude
required for identifying the importance of grains used as a food substitute, such as
preparing different types of meals including the various types of grains available in the
market and in home.
LEARNING OUTCOMES:
1. Design a menu and cook different types of grains.

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2. Distinguish the types of rice cooked in different cuisines.
3. Identify other types of grains used in food service.
4. Prepare grains by steaming, simmering and other methods cooked in different cuisines.
Cognitive Design
1. Accuracy
2. Completeness of the content is presented with enough detail to ensure
understanding.
3. Pertinence
explanation.
Physical Design
1. Accessibility
understandable.
3. Timing
Affective Design
1. Confidence
2. Self-efficacy
3. Engagement

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IMPORTANCE OF GRAINS USED AS A FOOD SUBSTITUTE
CONTENTS:
1. Health benefits of grains.

2. Importance of grains used as a food substitute.
3. Alternatives of grains available at home and in supermarket.
4. Different types of dishes using various types of grains.
5. Methods of cooking rice.
Cognitive Design
1. Accuracy
2. Completeness of the content is presented with enough detail to ensure
understanding.
3. Pertinence
explanation.

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Physical Design
1. Accessibility
Information sheet allows the student to focus on the importance of grains used as a food
substitute.
(importance of grains used as a food substitute) understandable.
3. Timing
Affective Design
1. Confidence
2. Self-efficacy
learned in the content: Importance of grains used as a food substitute)
3. Engagement
Information sheet is designed to interest and motivate users to learn more about the importance
of grains used as a food substitute.
CONDITION:

1. WORKPLACE LOCATION
2. EQUIPMENT
- Cellular phone
- Laptop/Computer
- Mobile tablet
- Google Classroom
- Google Docs
- Google Forms
- Google Slides
- Microsoft Word
- Canva
- Learning Packages
- Books
ASSESSMENT METHOD:

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1. Written Test
LEARNING OUTCOME 2: IMPORTANCE OF GRAINS USED AS A FOOD
SUBSTITUTE

1. Read Information Sheet 1.2 After reading the learner is encouraged to
answer Self-Check 1.2.
Criteria.
and recording.
4. Answer Self-Check After doing all activities of this LO, you are
session plans.

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IMPORTANCE OF GRAINS USED AS A FOOD SUBSTITUTE
Learning Objectives:
1. Identify the benefits of grains used as a food substitute.

2. Design a menu and cook different types of grains.
3. Distinguish the types of rice cooked in different cuisines.
4. Identify other types of grains used in food service.
5. Prepare grains by steaming, simmering and other methods cooked in different cuisines.
Benefits of Consuming Grains:
1. High in nutrients and fiber
Whole grains deliver many important nutrients. These include:
 Fiber. The bran provides most of the fiber in whole grains.
 Vitamins. Whole grains are particularly high in B vitamins, including

niacin, thiamine, and folate.
 Minerals. They also contain a good amount of minerals, such as zinc,

iron, magnesium, and manganese.
 Protein. Whole grains boast several grams of protein per serving.
 Antioxidants. Many compounds in whole grains act as antioxidants. These include

phytic acid, lignans, ferulic acid, and sulfur compounds.

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 Plant compounds. Whole grains deliver many types of plant compounds that play a role
in preventing disease. These include polyphenols, stanols, and sterols.
Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fiber,
and other healthy plant compounds.
2. Lower your risk of heart disease
One of the biggest health benefits of whole grains is that they lower your risk of heart disease,
which is the leading cause of death worldwide. A review of 10 studies found that three 1-ounce
(28-gram) servings of whole grains daily may lower your risk of heart disease by 22%.
Researchers concluded that heart-healthy diets should include more whole grains and fewer
refined grains.
Eating whole grains may lower your risk of heart disease, especially when they replace refined
grains.
3. Lower your risk of stroke
Whole grains may also help lower your risk of stroke. In an analysis of 6 studies in nearly
250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those
eating the fewest. Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and
antioxidants, can reduce your risk of stroke.
As part of a heart-healthy diet, whole grains may help lower your risk of stroke.
4. Reduce your risk of obesity
Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber
diets are recommended for weight loss. Whole grains and products made from them are more
filling than refined grains, and research suggests that they may lower your risk of obesity. In fact,
eating 3 servings of whole grains daily was linked to lower body mass index (BMI) and less
belly fat in a review of 15 studies in almost 120,000 people.
Decades of research suggest that whole grains are linked to a lower risk of obesity.
5. Lower your risk of type 2 diabetes
Eating whole in place of refined grains may lower your risk of type 2 diabetes. A review of 16
studies concluded that replacing refined grains with whole varieties and eating at least 2 servings

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of whole grains daily could lower your risk of diabetes. In part, this is because fiber-rich whole
grains can also help with weight control and prevent obesity, a risk factor for diabetes.
Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2
diabetes.
6. Support healthy digestion
The fiber in whole grains can support healthy digestion in various ways. First, fiber helps give
bulk to stools and lowers your risk of constipation. Second, some types of fiber in grains act as
prebiotics. This means they help feed your beneficial gut bacteria, which are important for
digestive health.
Due to their fiber content, whole grains help support healthy digestion by giving bulk to stools
and feeding your beneficial gut bacteria.
7. Reduce chronic inflammation
Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains
can help reduce inflammation. In one study, women who ate the most whole grains were least
likely to die from inflammation-related chronic conditions. What’s more, in a recent study,
people with unhealthy diets replaced refined wheat products with whole wheat products and saw
a reduction in inflammatory markers. The results of these and other studies support public health
recommendations to replace most refined grains with whole grains.
Eating whole grains regularly could help lower inflammation, a key factor in many chronic
diseases.
8. May reduce your risk of cancer
Research on whole grains and cancer risk have provided mixed results, though they show
promise. In one review of 20 studies, 6 showed a reduced risk of cancer, while 14 indicated no
link. Current research suggests that whole grains’ strongest anticancer benefits are against
colorectal cancer, one of the most common types of cancer. Lastly, other components of whole
grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer.
Whole grains may help prevent colorectal cancer, one of the most common types of cancer. Still,
research on whole grains’ anticancer effects is mixed.
9. Linked to a reduced risk of premature death

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When your risk of chronic disease is reduced, your risk of dying prematurely also goes down. In
fact, one study suggested that whole grain intake specifically lowered the risk of dying from
heart disease, as well as any other cause. Results indicated that every 1-ounce (28-gram) serving
of whole grains was linked to a 5% lower risk of death.
Whole grains are linked to a lower risk of dying prematurely from any cause.
Importance of Food Substitution
Food substitutions can have major benefits, including fewer calories, less cholesterol, and more
stable blood sugar levels. These changes often lead to weight loss and lower your risks for heart
disease, diabetes, cancer, and other diseases.
Grains used for Food Substitution
Wheat
- All-purpose flour is one of those ingredients that seems so simple in theory (it’s a staple pantry
item for a reason), but these days, flour comes in all different varieties: whole wheat, gluten-free,
nut-based, and some even made from beans.
Wheat Flour Substitute:
1. Cake or Pastry Flour
 Like all-purpose flour, cake and pastry flours are made from milled wheat, but they have
a lower protein content. Cake flour makes baked goods light and tender.
2. Bread Flour
 Unlike cake flour, bread flour is on the opposite end of the spectrum when it comes to
protein. It has a higher protein content that forms even more gluten when the dough is
kneaded. It’s perfect for sturdy baked recipes, like bread.
3. Self-Rising Flour
 Self-rising flour is often used in quick-bread recipes and biscuits.
4. Whole Wheat Flour

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 Unlike refined all-purpose flour, whole wheat flour retains its nutrients and fiber by
keeping the grain’s germ and bran intact. It’s made from red wheat, which gives it a
darker color, coarse texture, and hearty taste.
5. Almond Flour
 This nut-based flour, sometimes called almond meal, is made from ground raw almonds.
It’s high in fiber, plus it’s gluten-free, paleo-friendly, and low in carbs.
6. Oat Flour
 This gluten-free flour is made from ground oats. It has a slightly nutty flavor that tastes
great in pancakes, waffles, and granola bars.
7. Millet Flour
 This flour is ground from a tiny ancient grain that boasts a ton of nutrition, including
fiber and magnesium.
8. Rice Flour
 This flour comes in both white and brown rice options. It makes a great flour substitute;
however, it tends to be a little gritty, so look for one labeled “finely ground.”
9. Coconut Flour
 It is a high fiber, low-carb, gluten-free alternative flour made from dried coconut. It has a
distinct tropical flavor, so it’s not perfect for all recipes, not to mention it absorbs a ton of
moisture, which can make your baked goods dense.
10. Buckwheat Flour
 Buckwheat flour isn’t made from wheat at all, but from buckwheat seeds that are gluten-
free. It has a nutty flavor that’s best used as a substitute for AP flour when making
chocolate chip pancakes or muffins.
11. Spelt Flour
 It’s a type of wheat flour that has a similar protein content to all-purpose, but it has a
nutty flavor that’s delicious in chocolate chip cookies.

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12. Chickpea Flour
 Chickpeas (or garbanzo beans) are high in protein and fiber, which makes them super
filling. There are so many ways to use chickpeas, but did you know there’s also flour
made from chickpeas? It’s great for savory and sweet baked goods.
13. Amaranth Flour
 is a healthy, gluten-free alternative. It can be tender when used in small amounts.
14. Potato Flour
 is made from whole potatoes that have been dried and ground (not to be confused with
potato starch). It absorbs moisture really well, which is why it’s great as a thickener for
soups and sauces. When it comes to baking with potato flour, it’s best to stick to recipes
that call for it.
15. Rye Flour
 Rye flour can range from light to dark and has a slightly sour flavor. Even though rye
flour contains some gluten, it doesn’t have a lot, so it needs to be combined with another
flour to help it rise. The more rye flour used, the denser the bread will be.
16. Quinoa Flour
 It can be used as the base for this filling roasted vegetable salad, but when quinoa is
ground into some flour, it can also be used to add nutty flavor to brownies and quick
breads.
Oats
- Oatmeal is a classic breakfast dish, beloved for both its flavor and its versatility. In fact, you
may already be enjoying your oatmeal, either sweet or savory, when you start to switch up your
ingredients. However, if you’re feeling stuck in a rut with your morning meal or looking for
gluten-free, high protein, or keto-friendly alternatives, plenty are available.
Oats Substitute:
1. Amaranth
 Amaranth is an ancient grain with a slightly sweet, nutty taste that works well in place of
oatmeal. Try making an easy breakfast porridge by combining amaranth with coconut or

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almond milk and simmering it for around 20 minutes, until it becomes soft and creamy.
Then, top it off with your favorite fruits and add a drizzle of honey or maple syrup to
sweeten your breakfast.
2. Millet
 Naturally gluten-free and rich in vitamins and minerals such as phosphorus, magnesium,
and folate, millet may be the most nutritious substitute for oatmeal. To whip up a simple
and scrumptious breakfast porridge with millet, combine millet with your choice of milk
in a saucepan, bring to a boil, reduce the heat, and simmer for 20–25 minutes, until fully
cooked. Stir in your favorite sweetener and sprinkle on some toppings such as sliced
fruits, nuts, or shredded coconut.
3. Quinoa
 With its nutty taste, quinoa can provide you with plenty of protein and flavor in an
oatmeal alternative. Best of all, quinoa oatmeal can be super easy to make. Simmer your
quinoa with almond or coconut milk and a drizzle of maple syrup until fully cooked. Best
of all, quinoa oatmeal can be super easy to make. Simmer your quinoa with almond or
coconut milk and a drizzle of maple syrup until fully cooked.
4. Buckwheat
 Buckwheat is a high protein whole grain known for its earthy taste. Buckwheat groats
boast a large amount of fiber, along with vitamins and minerals like potassium,
phosphorus, and magnesium. For a quick and easy weekday breakfast, combine your
cooked buckwheat groats with milk and your favorite toppings — like bananas, berries,
raisins, nuts, or seeds.
5. Ground flaxseed
 If you’re looking for a nutrient-dense and grain-free breakfast, consider adding flaxseed
to your next shopping list. To make flaxseed porridge, combine flaxseed meal with
coconut milk, vanilla, and cinnamon and store it overnight in your fridge. Serve as is or
heat it in a saucepan with ingredients like nut butter, shredded coconut, or fresh fruit.
6. Nuts and seeds
 Nuts and seeds can be a great grain-free substitute for oatmeal if you’re following a paleo
diet. Add your choice of nuts and seeds to your food processor and pulse it until the

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mixture is broken into pieces similar in size to oats. Cook with your favorite dairy-free
milk or add some more flavorful toppings like berries or nut butter.
7. Brown rice
 Brown rice is a highly nutritious whole grain that provides a hearty dose of fiber, protein,
manganese, and selenium in each serving. You can use it to make brown rice breakfast
porridge, a delicious and filling alternative to oatmeal. Simply combine cooked brown
rice with your preferred milk, fruit, honey, and cinnamon in a saucepan and bring to a
boil. Reduce the heat, let it simmer for about 20 minutes until fully cooked.
8. Wheat berries
 Composed of the bran, germ, and endosperm of the wheat kernel, wheat berries are a type
of whole grain with a crunchy texture and earthy taste. You can eat cooked wheat berries
in place of oatmeal and pair them with fresh fruit, nuts, and milk or yogurt for a simple
and satisfying morning meal.
9. Chia seeds
 Low in carbs but packed with protein and heart-healthy fats, chia seeds are a great
alternative to oatmeal when you’re following a low carb or ketogenic diet. You can try
making overnight chia seed oatmeal by combining chia seeds with shredded coconut,
unsweetened almond milk, and your favorite spices and low carb sweetener. You may
also want to add sliced almonds, walnuts, or dried fruit to kick the flavor up a notch.
10. Hemp seeds
 For an easy way to squeeze more healthy fats, fiber, protein, and vitamin E into your
daily diet, consider using hemp seeds in place of your oatmeal. Hemp seeds work best
when paired with other keto-friendly ingredients, such as chia seeds or flaxseed, to make
a tasty breakfast bowl. Combine them with unsweetened almond milk, stevia, almond
butter, and pecans. Heat on the stove or in the microwave and enjoy your keto-friendly
breakfast.
11. Almond meal
 Made from blanched, ground almonds, almond meal can be used in many of your favorite
baked goods in place of oats. Almond meal has a coarser consistency than almond flour
and works especially well in foods like cookies, cakes, muffins, and quick breads.

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12. Spelt flour
 Spelt flour packs quite a punch when it comes to nutrition. It boasts a healthy amount of
protein, fiber, manganese, and niacin in every serving. It also has a rich taste and chewy
texture that can make it a good replacement for oats in baking. You can use spelt flour in
place of oats when making your favorite muffins, breads, cookies, scones, or cakes.
Rice Substitute:
- Rice is a staple in many people’s diets. It’s filling, inexpensive, and a great mild-tasting
addition to flavorful dishes. However, rice — white rice in particular — may not be appropriate
for everyone’s dietary needs. For instance, people who are trying to eat fewer carbs or calories
may want a lighter alternative like riced cauliflower. In addition, swapping out rice for
alternative healthy choices, such as other whole grains, can add variety to your diet.
1. Quinoa
 While it assumes a grain-like taste and texture after cooking, quinoa is a seed. This
popular rice substitute is gluten-free and much higher in protein than rice. In fact, a 1/2-
cup (92-gram) serving of cooked quinoa provides 4 grams of protein — double the
amount found in the same serving of white rice. Quinoa is a complete protein, meaning it
contains all nine essential amino acids that your body needs. This makes it a great protein
source for vegetarians. To cook it, combine one-part dried quinoa with two parts water
and bring it to a boil. Cover and reduce the heat, allowing it to simmer until all the water
is absorbed. Remove the cooked quinoa from the heat and let it rest for 5 minutes, then
fluff it with a fork.
2. Riced cauliflower
 Riced cauliflower is an excellent low-carb and low-calorie alternative to rice. It has a

mild flavor, as well as a texture and appearance similar to that of cooked rice, with only a
fraction of the calories and carbs. A 1/2-cup (57-gram) serving of riced cauliflower has
only 13 calories, compared with 100 calories for the same serving of white rice. To make
riced cauliflower, chop a head of cauliflower into several pieces and grate them using a
box grater, or finely chop them using a food processor. The riced cauliflower can be
cooked over medium heat with a small amount of oil until tender and slightly browned.
You can also purchase premade riced cauliflower in the freezer section of most grocery
stores.
3. Riced broccoli

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 Like riced cauliflower, riced broccoli is a smart rice alternative for people on low-carb or
low-calorie diets. It’s similar in nutrient content to riced cauliflower, with 1/2 cup (57
grams) packing about 15 calories and 2 grams of fiber. Like riced cauliflower, riced
broccoli can be prepared by grating broccoli with a box grater or chopping it in a food
processor, then cooking it over medium heat with a bit of oil. Some grocery stores also
sell riced broccoli in the freezer section.
4. Shirataki rice
 Shirataki rice is another popular rice alternative for low-carb and low-calorie dieters. It’s
made from konjac root, which is native to Asia and rich in a unique fiber called
glucomannan. To prepare shirataki rice, rinse it well in water, boil it for 1 minute, and
then heat the rice in a pan over medium heat until dry. Rinsing shirataki rice before
cooking helps reduce its unique odor.
5. Barley
 Barley is a grain that’s closely related to wheat and rye. It looks like oats and has a chewy
texture and earthy taste. With about 100 calories, a 1/2-cup (81-gram) serving of cooked
barley provides about the same number of calories as an equal serving of white rice. Yet,
it contains a bit more protein and fiber. To cook barley, bring one-part hulled barley and
four parts waters to a boil, then reduce it to medium heat and cook it until the barley is
soft, or about 25–30 minutes. Drain the excess water prior to serving.
6. Whole-wheat couscous
 Couscous is a type of pasta that’s widely used in Mediterranean and Middle Eastern
cuisine. It’s made of very small pearls of flour. Couscous pearls are much smaller than
grains of rice, so they add a unique texture to the foods they’re served with. To make
couscous, combine one part couscous and one part water, and bring the mixture to a boil.
Remove it from heat and allow the couscous to sit covered for 5 minutes. Fluff it with a
fork before serving.
7. Chopped cabbage
 Chopped cabbage is another excellent alternative to rice. Cabbage is low in calories and
carbs with a mild flavor that compliments many styles of cuisine. It’s an excellent source
of vitamins C and K, with a 1/2-cup (75-gram) serving providing 31% and 68% of the
DV, respectively. To cook chopped cabbage, finely chop a cabbage by hand or using a
food processor. Then cook it with a small amount of oil over medium heat until it’s
tender.

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8. Whole-wheat orzo
 Orzo is a type of pasta that’s like rice in shape, size, and texture. Whole-wheat orzo packs
more fiber and protein than regular orzo, which makes it the healthier choice. Whole-
wheat orzo is a great source of fiber, which can help improve digestion by bulking up and
softening your stool, as well as serving as a food source for your healthy gut bacteria. To
prepare orzo, boil the pasta in water over medium heat until it reaches the tenderness you
desire and drain it before serving.
9. Farro
 Farro is a whole-grain wheat product that can be used similarly to rice, though it’s much
nuttier in flavor and has a chewy texture. It’s similar to barley but has larger grains. Farro
contains a hefty dose of protein and — like quinoa — is another excellent plant-based
source of this important nutrient. To prepare it, bring one-part dried farro and three parts
waters to a low boil and cook it until the farro is tender.
10. Freekeh
 Freekeh — like barley and farro — is a whole grain. It comes from wheat grains that are
harvested while they’re still green. It’s rich in protein and fiber, with a 1/4-cup (40-gram)
dried serving providing 8 and 4 grams of these important nutrients, respectively. Freekeh
is cooked by bringing it to a boil with two parts waters, then reducing the heat to medium
and allowing the grain to simmer until it’s tender.
11. Bulgur Wheat
 Bulgur wheat is another whole-wheat substitute for rice. It’s similar in size and
appearance to couscous, but whereas couscous is pasta made from wheat flour, bulgur
wheat is small, cracked pieces of whole-wheat grains. Bulgur wheat is cooked by boiling
one part bulgur wheat and two parts waters, then reducing the heat to medium and
allowing the bulgur to cook until tender. Before serving, drain the excess water and fluff
the cooked bulgur with a fork.
Methods of Cooking Rice
The Classic Method

- When you think about making rice, this is the technique that probably comes to mind because
it's the most classic. It works fantastically with typical long-grain white rice. If you're face-to-

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face with something like a short-grain rice, you can always check the package instructions for
how to tailor this technique to the variety.
Procedures:
1. Rinse the rice.

2. Use the right ratio of water. Add 2 parts water and 1 part rice to a large pot. For slightly
firmer rice, use 1 part liquid to 2/3 parts rice.
3. Bring the water to a boil. Once it's boiling, add a big pinch of salt.
4. Maintain a simmer. Reduce heat to low, cover the pot with a tight-fitting lid, and
maintain a gentle simmer.
5. Cook without peeking or stirring. Cook until the water is absorbed, about 18 minutes. Try
not to peek until the end of the cooking time so the steam doesn't escape. Whatever you
do, don't mix the rice while it's cooking — this will lead to gummy rice.
6. Let the rice rest covered. Turn off the heat and let the rice sit, covered, for 10 minutes.
During this time, the rice will steam for extra fluffy results.
7. Fluff the rice with a fork.
The Pasta Method

- Surprise, you can cook rice like pasta in an unmeasured amount of water. This is a great
technique for varieties like brown rice and wild rice that take a long and sometimes
unpredictable amount of time to cook. It's also a smart way to cook a gigantic batch of any sort
of rice without a rice cooker. It can be tricky to nail big batches of rice cooked using the classic
method because there's so much more water that needs to be kept at a constant simmer. Here's
what to do instead.
Procedures:
1. Rinse the rice.

2. Bring water to a boil, then add the rice. Fill the pot with water (no need to measure) and
salt it — just like you do with pasta water. Bring it to a boil and then carefully add your
desired amount of rice.
3. Maintain a boil. Boil uncovered without stirring until the rice is softened through but still
a tad al dente (read: not mushy).
4. Drain the rice. Drain the rice through a fine mesh strainer.
The Pilaf Method

- When you're cooking aromatic varieties of rice like Basmati and Jasmine, there are a few smart
techniques you can use in this method to enhance their naturally nutty flavor.
Procedures:

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1. Rinse the rice.
2. Toast the rice to complement the nuttiness. We love toasting all sorts of rice, but when
you toast aromatic rice, the results pay off exponentially. Add 1 part rice to a pot with a
dab of oil or butter and cook over medium until it looks toasted and smells nutty, 2 to 3
minutes.
3. Bring water to a boil before adding it to the rice. Meanwhile, bring 2 parts of water to a
boil. Pouring already boiling water on top of the rice helps control the exact amount of
water you're adding, something that's important for basmati and jasmine rice because
they're on the starchy side and can end up gummy. You're aiming to achieve separate
grains.
4. Simmer the rice. Reduce the heat to low, cover and simmer until the liquid is absorbed,
about 18 minutes.
5. Let the rice rest covered. Turn off the heat and let the rice sit, covered, for 10 minutes to
allow it to steam.
6. Fluff with a fork.
How to Cook Rice in a Rice Cooker

- Rice cookers work swiftly by reducing air pressure above the liquid, encouraging it to boil
faster. Brilliant. For even more info, check out our story How to Cook White Rice in a Rice
Cooker.
Procedures:
1. Rinse the rice.

2. Use a 1:1 water to rice ratio. This ratio applies to larger batches too. While it can be used
with smaller amounts, the water doesn't absorb at the same rate, which could affect your
result. You'll have to play around a little with the cooker, using your manual's guidelines,
to see what works best with different recipes and for your individual needs.
3. Let the rice cooker do all the work for you. Press the "on" button and the cooker will
handle the cooking time.
4. Let the rice rest covered. Let it rest, covered, for about 10 minutes for fluffy results.
How to Cook Rice in the Microwave

- This technique works for long, medium, and short grain rice. It's fast and produces fluffy
results.
Procedures:
1. Rinse the rice.

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2. Use a large heat-safe container. A large bowl square baking dish works perfectly. Keep in
mind that the rice will expand as it cooks.
3. Use 2 parts rice to 3 1/2 parts water.
4. Microwave on high uncovered first. Microwave until steam holes appear and a lot of the
water has disappeared. If you're using 2 cups of rice, this will be for about 10 minutes.
5. Microwave covered on medium-low. Use heat-safe plastic wrap and cook until the liquid
is completely absorbed (about 15 minutes for 2 cups of rice).
6. Fluff and season before serving. Use a fork to fluff the grain, seasoning as you do this.
Corn substitute:
- Corn can be found in many dishes, but unfortunately is a bit too high in carbs to be a suitable
option for a low carb or keto diet.
1. Riced broccoli
 Like corn, riced broccoli is a great side to any dish, having the ability to be servinged in a
hot or cold cuisine. It’s extremely versatile, with the flexibility of being used in different
dishes such as burritos, bowls, salads, sushi rolls, stir fries and more. One cup of riced
broccoli is a total of 35 calories including a half a gram of fat, six grams of carbs, four
grams of net carbs, two grams of fiber and two grams of protein. These macros make
riced broccoli the perfect low carb substitute to corn.
2. Cauliflower Rice
 Cauliflower rice is a great low carb substitute to rice, mashed potatoes and even corn.
While it may not have a sweet taste similar to corn, you can still dress it up with some
grass-fed butter and Himalayan Sea salt for the corn-flavored fix (minus the starchy carbs
content). A one-cup serving of this low carb corn alternative contains a total of only 25
calories. These calories include less than a half a gram of fat, around five grams of carbs,
two and a half grams of fiber, two and a half grams of net carbs and two grams of protein.
3. Pork Rinds
 One low carb substitute for corn that may be a bit of a surprise to some people would be
pork rinds. Originating from South America, it’s no surprise that corn is a staple in
Mexican cuisines such as tacos and tortillas. One ounce of fried pork skin contains 154
calories including nine grams of fat, zero grams of carbs and 17 grams of protein. Yep,
you read that right — no carbs whatsoever. Pork rinds are made by chopping up cooked
pieces of pork skin and then deep-frying them in lard. While lard may have gotten a bad
reputation over the years, it’s coming back with full force. Lard is stable in high heat
while being high in saturated fats, neutral in flavor, being economically advantageous,

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being sustainable and is conveniently found on local farms and in local stores around the
country. When the pig skin is fried in lard, it causes them to puff up, giving them their
fluffy appearance and crunchy texture.
How to incorporate grains in your daily meal plan?

-Here are the recipes you can follow to add grains in your daily meal plan.
Whole Wheat Bread
Ingredients:
 3 cups warm water (110 degrees F/45 degrees C)
 2 (.25 ounce) packages active dry yeast
 ⅔ cup honey, divided
 5 cups bread flour
 5 tablespoons butter, melted, divided
 1 tablespoon salt
 4 cups whole wheat flour, or more as needed
Procedures:
1. Mix warm water, yeast, and 1/3 cup honey in a large bowl to dissolve. Add 5 cups bread
flour and stir to combine. Let sit for 30 minutes, or until big and bubbly.
2. Mix in 3 tablespoons melted butter, remaining 1/3 cup honey, and salt. Stir in 2 cups
whole wheat flour. Transfer dough to a floured work surface and gradually knead in
remaining 2 cups whole wheat flour. Knead until dough starts to pull away from the work
surface, adding more whole wheat flour if necessary; dough should be a bit tacky to the
touch, but not too sticky.
3. Place in a greased bowl, turning once to coat the surface of the dough. Cover with a dish
towel and let rise in a warm place until doubled, 45 minutes to 1 hour.
4. Grease three 9x5-inch loaf pans. Punch down the dough and divide it into 3 loaves. Place
in the prepared loaf pans and allow to rise until dough has topped the pans by one inch,
another 45 minutes to 1 hour.

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5. Meanwhile, preheat the oven to 350 degrees F (175 degrees C).
6. Bake the risen loaves in the preheated oven until golden brown for 25 to 30 minutes, do
not overbake.
7. Lightly brush the tops of the loaves with remaining 2 tablespoons melted butter when
done to prevent crust from getting hard. Cool completely.
Sweet Banana Almond Oatmeal
Ingredients:
 1 small banana
 1 cup almond milk
 1 tablespoon honey
 1 teaspoon almond extract
 ¼ teaspoon ground cinnamon, or more to taste
 1 pinch salt
 ½ cup rolled oats
Procedures:
1. Mash half the banana in a saucepan. Whisk almond milk, honey, almond extract,
cinnamon, and salt with the mashed banana until smooth; bring to a boil and stir oats into
the mixture. Reduce heat to medium-low and cook at a simmer until the oats are tender
and the moisture has been absorbed to your desired consistency, 5 to 7 minutes. Transfer
oatmeal to a bowl.
2. Dice remaining banana half. Top oatmeal with banana and more cinnamon, as desired.
Easy Fried Rice
Ingredients:
 ⅔ cup chopped baby carrots
 ½ cup frozen green peas

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 2 tablespoons vegetable oil
 1 clove garlic, minced, or to taste (Optional)
 2 large eggs
 3 cups leftover cooked white rice
 1 tablespoon soy sauce, or more to taste
 2 teaspoons sesame oil, or to taste
Procedures:
1. Assemble Ingredients.
2. Place carrots in a small saucepan and cover with water. Bring to a low boil and cook for 3
to 5 minutes. Stir in peas, then immediately drain in a colander.
3. Heat a wok over high heat. Pour in vegetable oil, then stir in carrots, peas, and garlic; cook
for about 30 seconds. Add eggs; stir quickly to scramble eggs with vegetables.
4. Stir in cooked rice. Add soy sauce and toss rice to coat. Drizzle with sesame oil and toss
again.
Cream Corn
Ingredients:
 2 (10 ounce) packages frozen corn kernels, thawed
 1 cup heavy cream
 1 teaspoon salt, or to taste
 2 tablespoons granulated sugar
 ¼ teaspoon freshly ground black pepper, or to taste
 2 tablespoons butter
 ½ cup whole milk

 2 tablespoons all-purpose flour

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 ¼ cup freshly grated Parmesan cheese, or more to taste
Procedures:
1. Combine corn, heavy cream, sugar, butter, salt, and pepper in a skillet over medium
heat. Cook, stirring occasionally, until butter has melted, 3 to 5 minutes.
2. Meanwhile, whisk together milk and flour in a small bowl until smooth.
3. Add milk mixture to the skillet and continue to cook, stirring constantly, until sauce
is thickened, and corn is cooked through, about 4 minutes.
4. Remove from the heat and stir in Parmesan cheese until melted. Serve hot.
Tomato Barley Soup
Ingredients:
 1 cup chopped onions
 1 cup chopped celery
 1 cup chopped carrots
 2 teaspoons minced garlic
 2 ½ cups water
 2 tomatoes, diced
 1 (14.5 ounce) can peeled and diced tomatoes with juice
 1 (10.75 ounce) can chicken broth
 ¼ cup uncooked barley

 ⅛ teaspoon ground black pepper
Procedures:

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1. In a large saucepan over medium heat, combine the onions, celery, carrots, garlic, and oil
and sauté for 5 to 10 minutes, or until all vegetables are almost tender.
2. Then add the water, fresh tomatoes, canned tomatoes, chicken broth, barley and ground
black pepper.
3. Stir thoroughly and bring to a boil. Reduce heat to low and simmer for 35 to 40 minutes,
or until barley is tender.
SELF-CHECK
1. __________ can have major benefits, including fewer calories, less cholesterol, and more
stable blood sugar levels. These changes often lead to weight loss and lower your risks
for heart disease, diabetes, cancer, and other diseases.
A. Bread flour
B. Oatmeal

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C. Food substitution
2. Unlike cake flour, __________ is on the opposite end of the spectrum when it comes to
protein. It has a higher protein content that forms even more gluten when the dough is
kneaded.
A. Self-Rising Flour
B. Bread Flour
C. Whole Wheat Flour
3. __________ is a highly nutritious whole grain that provides a hearty dose of fiber,
protein, manganese, and selenium in each serving.
A. Nuts and seeds

B. Ground flaxseed
C. Brown rice
4. It is a grain that’s closely related to wheat and rye. It looks like oats and has a chewy
texture and earthy taste.
A. Barley
B. Shiataki rice
C. Chopped cabbage
5. It is a great low carb substitute to rice, mashed potatoes and even corn. While it may not
have a sweet taste similar to corn, you can still dress it up with some grass-fed butter and
Himalayan Sea salt for the corn-flavored fix (minus the starchy carbs content).
A. Pork rinds
B. Cauliflower rice
C. Riced broccoli
6. One of the biggest health benefits of whole grains is that they?
A. Increase obesity
B. Lower your risk of heart disease
C. Have stroke
7. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate.
A. Minerals

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B. Protein
C. Vitamins
8. This nut-based flour, sometimes called almond meal, is made from ground raw almonds.
It’s high in fiber, plus it’s gluten-free, paleo-friendly, and low in carbs.
A. Almond Flour
B. Millet Flour
C. Coconut Flour
9. Low in carbs but packed with protein and heart-healthy fats, __________ are a great
alternative to oatmeal when you’re following a low carb or ketogenic diet.
A. Quinoa
B. Chia Seeds
C. Pork Rinds
10. _________ is a classic breakfast dish, beloved for both its flavor and its versatility. In
fact, you may already be enjoying your oatmeal, either sweet or savory, when you start to
switch up your ingredients.
A. Cake
B. Rice
C. Oatmeal

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ANSWER KEY
1. C. Food Substitution
2. B. Bread Flour
3. C. Brown rice
4. A. Barley
5. B. Cauliflower rice
6. B. Lower your risk of heart disease
7. C. Vitamins
8. A. Almond Flour
9. B. Chia Seeds
10. C. Oatmeal
JOB SHEET LO-2

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Title: IMPORTANCE OF GRAINS USED AS A FOOD SUBSTITUTE

QUESTIONAIRE to examine their knowledge when it comes to the IMPORTANCE OF
GRAINS USED AS A FOOD SUBSTITUTE.
Steps/Procedure:

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CRITERIA
Did you…. YES NO
1. Have you ever tasted any type of grain?
2. Do you find grains to be a part of your daily meal plan?
3. Will you be able to identify the different types of grains?
4. Are you able to incorporate grains in your daily meal plan?
5. Can you be able to apply the knowledge that you have learned
in food preparation?
REFERENCES
C. BOOKS:

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Bookstore Inc. 2010
Manual
D. ONLINE:
Jennings, K. (2019, April 26). 9 Health Benefits of Eating Whole Grains. Healthline.
https://www.healthline.com/nutrition/9-benefits-of-whole-grains
McManus, K. (n.d.). 10 Simple Substitutes for Healthy Eating. Brigham Health Hub.
https://brighamhealthhub.org/ten-simple-substitutes-for-healthy-eating/
Zauberman, K. (2020, October 15). 16 Best Flour Substitutes for Any At-Home Baker. The
Pioneer Woman. https://www.thepioneerwoman.com/food-cooking/cooking-tips-tutorials/
g34210527/flour-substitute/
Link, R. (2022, March 14). 12 Delicious Oatmeal Alternatives. Healthline.
https://www.healthline.com/nutrition/oatmeal-alternatives
Shoemaker, S. (2019, September 12). 11 Healthy Alternatives to Rice. Healthline.
https://www.healthline.com/nutrition/rice-substitutes#The-bottom-line
Lodge, S. (2018, September 12). Low Carb Corn Substitutes: Keto Alternatives to Your Favorite
Starch. Perfect Keto. https://perfectketo.com/low-carb-corn-substitutes/
Crabb, N. (2022, May 24). Simple Whole Wheat Bread. All Recipe.
https://www.allrecipes.com/recipe/6773/simple-whole-wheat-bread/
Mamacaroni. (2018, June 8). Sweet Banana Almond Oatmeal. All Recipe.
https://www.allrecipes.com/recipe/235056/sweet-banana-almond-oatmeal/

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Jostrander. (2023, February 6). Easy Fried Rice. All Recipe.
https://www.allrecipes.com/recipe/79543/fried-rice-restaurant-style/
Yockey, D. (2022, November 29). Cream Corn Like No Other. All Recipe.
https://www.allrecipes.com/recipe/53304/cream-corn-like-no-other/
Olsen, N. (2022, July 14). Tomato Barley Soup. All Recipe.
https://www.allrecipes.com/recipe/16926/tomato-barley-soup/
Food Network Kitchen. (2021, March 29). How to Cook Rice: A Step-by-Step Guide. Food
Network. https://www.foodnetwork.com/how-to/articles/how-to-make-perfect-rice-a-step-by-
step-guide
Material In
TLEHEPFP

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SECTOR EDUCATION
TITLE
COMPETENCY
MODULE TITLE TYPES AND VARIETY OF EDIBLE BEANS
TECHNOLOGY

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LEARNING MATERIAL
Welcome!
The unit of competency, “Types and Variety of Edible Beans”, is one of the
The CBLM, Types and Variety of Edible Beans, contains training materials and
In this module, you are required to go through a series of learning activities in order to
complete each learning outcome. In each learning outcome are Information Sheets, Self-
Checks, Operation Sheets and Task/Job Sheets. Follow and perform the activities on your own.
If you have questions, do not hesitate to ask for assistance from your
facilitator/instructor/professor.
Remember to:
You need to complete this module before you can perform the next module Rice, Grains, and
Pasta.

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food industry.
organization.
1.
E. Kitchen lay-out and design.
1.
Introduction to Culinary Arts F. Classical kitchen brigade
professionalism.
F. HACCP, CCP and FATTOM
E. Measuring tools.
A. Mise en place
Mise en Place” Preparation B. Knife and its kind
4.
D. Fruit and vegetable carving
5. A. Define herbs, seasoning, spices, and
4. Herbs, Spices, Flavoring flavorings.

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6.
D. Recipe costing.
A. Understanding vegetable cookery
7.
Food Science C. Methods of cooking
5.
Fruits and Vegetables A. Fruits and Vegetables
8.
9.
substitute.
10.
Rice, Grains, and Pasta B. Kinds and varieties of rice.
D. Version of corn rice in the Philippines.
11.
E. History of pasta
Sandwiches and Hors Oeuvres A. History of sandwich
12. B. Parts of a sandwich
C. Type of sandwiches
13.
Breakfast Preparation: Eggs, Milk, D. Pancakes and waffles
and Dairy Product E. Cereals

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B. Meat and meat cookery
C. Storage of meat.
D. Grading and inspection
Meat, Poultry, Games, Fish and F. Pork cuts suggested cooking methods and
Shellfish dishes.
dishes.
16. Fish and Shellfish A. Fish and Shellfish
MODULE CONTENT
UNIT OF COMPETENCY : LEGUMES AND GRAINS
MODULE TITLE : TYPES AND VARIETY OF EDIBLE BEANS
MODULE DESCRIPTOR : This module covers the knowledge, skills, and attitude
required for identifying the edible types of beans available in the market that can be
incorporated with daily meals and in food preparation.
LEARNING OUTCOMES:
1. Identify the different types of edible beans available in the market.

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2. Use the appropriate type of beans in a specific type of dish.
3. Use beans as a food substitute.
Cognitive Design
1. Accuracy
2. Completeness of the content is presented with enough detail to ensure understanding.
3. Pertinence
explanation.
Physical Design
1. Accessibility
understandable.
3. Timing
Affective Design
1. Confidence
2. Self-efficacy
3. Engagement

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TYPES AND VARIETY OF EDIBLE BEANS
CONTENTS:
1. Different types of edible beans in the market.
Cognitive Design
1. Accuracy
2. Completeness of the content is presented with enough detail to ensure understanding of
Types and Variety of Edible Beans.
3. Pertinence
explanation.
Physical Design
1. Accessibility
Information sheet allows the student to focus on Types and Variety of Edible Beans.
2. Viewability production quality (information sheet) is sufficient to make Types and
Variety of Edible Beans understandable.
3. Timing
Information sheet is paced to make it easy for students to follow Types and Variety of

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Edible Beans.
Affective Design
1. Confidence
2. Self-efficacy
learned in Types and Variety of Edible Beans.
3. Engagement
CONDITION:

1. WORKPLACE LOCATION –
2. EQUIPMENT
- Cellular phone
- Laptop/Computer
- Mobile tablet
- Google Classroom
- Google Docs
- Google Forms
- Google Slides
- Microsoft Word
- Canva
- Learning Packages
- Books
ASSESSMENT METHOD:
1. Written Examination

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LEARNING OUTCOME 3 : TYPES AND VARIETY OF EDIBLE BEANS

1. Read Information Sheet 1.3 After reading the information sheet, the learner
is encouraged to answer the Self-Check Test 1.3.
Criteria.
and recording.
4. Answer Self-Check After doing all activities of this LO, you are
session plans.

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TYPES AND VARIETY OF EDIBLE BEANS
Learning Objective:
1. Identify the different types of edible beans available in the market.

2. Use the appropriate type of beans in a specific type of dish.
3. Use beans as a food substitute.
What Are Beans?

Beans are classified as a legume, along with peas, peanuts, and lentils. They are the seeds
of flowering plants in the Fabaceae family. Beans typically grow in pods with more than one
bean inside.
They are rich in fiber and B vitamins, helping to reduce cholesterol and blood sugar
levels. They also serve as a source of protein, making a great substitute for meat.
Types and Variety of Edible Beans

1. Black beans
Black beans are a common ingredient in many Brazilian and Mexican cuisines. They
taste mild and have a velvety smooth texture. They also have a lower glycemic index than a lot
of other high-carb foods, which helps to lessen the blood sugar surge that follows a meal. For
more protein, add them to salads, soups, casseroles, or tacos. They also function well in place of
meat or even flour.
Black Bean dish that you can incorporate in your meal:
Black Beans and Rice
Black beans and rice make a great 30-minute vegetarian meal that's filling, delicious, and cheap,
It is great as a side dish or in a burrito bowl.

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Ingredients:
 1 teaspoon olive oil
 1 onion, chopped
 2 cloves garlic, minced
 ¾ cup uncooked white rice
 1 ½ cups low sodium, low fat vegetable broth
 3 ½ cups canned black beans, drained
 1 teaspoon ground cumin
 ¼ teaspoon cayenne pepper
Procedures:
1. Heat oil in a saucepan over medium-high heat. Add onion and garlic; cook and stir until
onion has softened, about 4 minutes. Stir in rice to coat; cook and stir for 2 minutes.
2. Add vegetable broth and bring to a boil. Cover, reduce to a simmer, and cook until liquid
is absorbed, about 20 minutes.
3. Stir in beans, cumin, and cayenne; cook until beans are warmed through.
2. Black-Eyed Peas
The name "black-eyed peas" comes from their beige color with a striking black patch,
and its earthy flavor goes well with salty meals like ham and bacon. Black-eyed peas are a
traditional New Year's Day food in the South, according to folklore. They are a great source of
folate, a crucial nutrient for expectant mothers. For tender and plump beans, simmer them in
chicken broth while adding a ham bone, if you have one. For the ideal side dish, incorporate your
preferred seasoning and even some greens.
Black-Eyed Pea dish that you can incorporate in your meal:
Black-Eyed Pea Soup
This is a great New Year's meal, perfect on a cold winter night. Great comfort food. It can also
be served with corn bread.
Ingredients:
 1 pound bulk pork sausage
 1 pound ground beef
 1 large onion, diced
 4 cups water

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 3 (15 ounce) cans black-eyed peas, drained
 1 (28 ounce) can diced tomatoes
 1 (10 ounce) can diced tomatoes with green chile peppers (such as RO*TEL®),
undrained
 1 teaspoon Worcestershire sauce
 ¾ teaspoon garlic salt
 ½ teaspoon salt
 1 (4 ounce) can chopped green chilies
 4 teaspoons molasses
 4 beef bouillon cubes
 ¼ teaspoon ground black pepper
 ¼ teaspoon ground cumin
Procedures:
1. In a large Dutch oven, cook and stir the pork sausage and ground beef with the onion
over medium heat until the meat is no longer pink, 10 to 12 minutes; drain off excess fat.
Pour in the water, and stir in black-eyed peas, diced tomatoes, tomatoes with green chiles,
Worcestershire sauce, garlic salt, salt, canned green chilies, molasses, beef bouillon
cubes, black pepper, and cumin until thoroughly mixed.
2. Bring the soup to a boil, reduce heat to a simmer, cover, and simmer for 45 minutes.
3. Cannellini Beans
These cream-colored beans, also referred to as white Italian kidney beans, are one of the
most popular varieties of beans. They are a well-liked ingredient to many Italian recipes as well
as soups and salads. They retain their shape well, and you can lightly boil them or mash them to
make delectable fritters.
Cannellini Bean dish that you can incorporate in your meal:
Vegetarian Kale Soup
This kale soup is full of dark green kale, potatoes, and cannellini beans.
Ingredients:
 2 tablespoons olive oil
 1 yellow onion, chopped
 2 tablespoons chopped garlic

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 1 bunch kale, stems removed, and leaves chopped
 8 cups water
 6 white potatoes, peeled and cubed
 2 (15 ounce) cans cannellini beans (drained if desired)
 1 (15 ounce) can diced tomatoes
 6 cubes vegetable bouillon (such as Knorr)
 2 tablespoons dried parsley
 1 tablespoon Italian seasoning
 salt and pepper to taste
Procedures:
1. Heat olive oil in a large soup pot over medium-high heat; cook onion and garlic until soft,
2 to 3 minutes. Stir in kale and cook until wilted, about 2 minutes. Stir in water, potatoes,
beans, tomatoes, vegetable bouillon, parsley, and Italian seasoning.
2. Bring to a boil, then reduce heat and simmer until potatoes are cooked through, about 25
minutes. Season with salt and pepper.
4. Chickpeas (Garbanzo Beans)

They make a fantastic salad topping because of their round shape and solid texture. They
are also ideal for nibbling due to their nutty flavor. Before putting dry chickpeas in the oven,
simply toss them with a little olive oil, salt, and spices. They are not only among the most
adaptable beans, but they are also a great source of protein and fiber.
Chickpea dish that you can incorporate in your meal:
Simple Roasted Chickpea Snack
These roasted chickpeas are a great snack when you're craving chips but want something
healthier. They're great on their own, but also yummy on top of a salad.
Ingredients:
 1 tablespoon ground cumin
 1 teaspoon garlic powder
 ½ teaspoon chili powder
 1 pinch sea salt
 1 pinch ground black pepper

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 1 dash crushed red pepper
 1 (15 ounce) can chickpeas, rinsed and drained
Procedures:
1. Preheat the oven to 350 degrees F (175 degrees C).
2. Whisk oil, cumin, garlic powder, chili powder, sea salt, black pepper, and red pepper
together in a small bowl; add chickpeas and toss to coat. Spread in a single layer on a
baking sheet.
3. Roast in the preheated oven, stirring occasionally, until nicely browned and slightly
crispy, about 45 minutes.
5. Great Northern Beans

This is another type of white bean that is often mistaken for cannellini or navy beans.
Great Northern beans are less dense and have more of a nutty flavor than their bean brethren.
They're ideal for use in soups, stews, or purees because of their light texture and ability to absorb
seasonings easily. Not to mention they're packed full of calcium!
Great Northern Bean dish that you can incorporate in your meal:
Ham and Beans
Ingredients:
 1-pound dry great Northern beans
 ½ pound cooked ham, diced
 1 small onion, diced
 ½ cup brown sugar
 1 tablespoon dried parsley
 ¼ teaspoon cayenne pepper
 6 cups water, or as needed to cover
Procedures:
1. Rinse beans; transfer to a large stockpot. Cover with cold water and let stand overnight or
at least 8 hours. Drain and rinse beans.
2. Return beans to stockpot; add ham, onion, sugar, parsley, and cayenne pepper. Pour in
enough water to cover and season with salt and pepper. Bring to a boil; reduce heat to

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low and simmer until beans are tender, adding more water if needed, about 1 1/2 to 2
hours.
6. Kidney Beans
These beans are distinguished by their vivid crimson exterior and their white interior.
They are the ideal complement to any chili recipe because of their mild flavor. Fun fact:
Blueberries and kidney beans both contain nearly the same number of cancer-preventing
antioxidants.
Kidney Bean dish that you can incorporate in your meal:
Three Bean Salad with Celery
This salad recipe is great for summer picnics. It's delicious, quick, and easy to make. You can
substitute the variety of beans in this recipe with other types and still have a great bean salad.
Ingredients:
 ½ small onion, minced
 2 stalks celery, chopped
 1 (15 ounce) can kidney beans, drained and rinsed
 1 (15 ounce) can garbanzo beans, drained and rinsed
 1 (15 ounce) can cut green beans, drained and rinsed
 ½ cup olive oil
 ¼ cup white wine vinegar
 ¼ cup white sugar
 ½ teaspoon salt
 ½ teaspoon celery seed
 ¼ teaspoon ground black pepper
Procedure:
1. Combine onion, celery, kidney beans, garbanzo beans, and green beans in a mixing bowl.
Add olive oil, vinegar, sugar, salt, celery seed, and black pepper to bean mixture; gently
stir to coat. Cover bowl and chill completely 2 to 4 hours.
7. Lima Beans
Although lima beans have a terrible reputation, there are many reasons to adore them.
They might be green, creamy white, or white. They have a delicate texture and a subtle butter

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flavor that, if overcooked, can turn to mush. They work well as a side dish or as a terrific
complement to any soup.
Lima Bean dish that you can incorporate in your meal:
Pan-Fried Butter Beans
This pan-fried butter bean recipe is delicious, super-easy, and good for you.
Ingredients:
 1 (15 ounce) can butter beans - drained, rinsed, and patted dry
 2 cloves garlic, peeled and smashed
 2 sprigs fresh rosemary
 1 pinch red pepper flakes, or more to taste
 salt and ground black pepper to taste
 1 tablespoon white wine vinegar
Procedure:
1. Heat oil in a nonstick skillet over medium-low heat. Add beans; cook and stir until
slightly golden and crispy, about 10 minutes. Stir in garlic, rosemary, pepper flakes, salt,
and pepper and continue cooking until crispy, about 5 minutes. Discard garlic and stir in
vinegar.
8. Pinto Beans
Pinto beans have an orange-pink color with rust-colored specks. Pinto means "painted" in
Spanish. They're loaded with fiber and protein too. Their earthy flavor and smooth texture make
them great for dips and stews, or of course, refried beans.
Pinto Bean dish that you can incorporate in your meal:
Texas-Style Baked Beans
Texas-style baked beans are sure to be a hit at your next outdoor cookout. Even if you don't have
a smoker, they'll turn out great, but if you do have access to a good hickory or pecan fire, take
advantage. For a real Texas experience, use a bottle of Lone Star beer to make the beans and
indulge in one yourself as they're cooking.

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Ingredients:
 1 tablespoon butter, or as needed
 1 medium red onion, diced
 2 cloves garlic, minced, or more to taste
 1 pound bacon, diced
 1 medium red bell pepper, diced
 3 medium jalapeno peppers, minced, or to taste
 1 cup beer, or more to taste
 1 cup barbecue sauce
 1 cup brown sugar
 ¼ cup molasses
 6 cups cooked pinto beans
 1 pinch garlic salt, or to taste
 cracked black pepper to taste
Procedures:
1. Preheat the oven to 375 degrees F (190 degrees C). Grease a 9x13-inch baking dish with
1 tablespoon butter.
2. Heat oil in a large skillet over medium-high heat. Sauté onion and garlic in hot oil until
onion begins to soften, 5 to 7 minutes. Add bacon, bell pepper, and jalapeños; cook and
stir until bacon is browned, 7 to 10 minutes.
3. Stir beer, barbecue sauce, brown sugar, and molasses together in a large bowl. Stir in
pinto beans, bacon-onion mixture, garlic salt, and pepper. Pour bean mixture into the
prepared baking dish.
4. Bake in the preheated oven until bubbling and browned, about 45 minutes.
9. Fava Beans
Fava beans, or broad beans, can be difficult to work with. They require that you remove
them from their pods and then blanch them in order to get the skins off. They have a sweet, nutty
flavor and a buttery texture.
Fava Bean dish that you can incorporate in your meal:
Ta'ameya (Egyptian Falafel)
Falafel, or ta'ameya as we call it in Egypt, is an all-time favorite street food. In most parts of the
Middle East, falafel is made with ground chickpeas. However, in Egypt, they make it with dried
fava beans. They are best served with pita bread, tomato, onions, and tahini sauce.

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Ingredients:
 2 cups dried split fava beans
 1 red onion, quartered
 ½ cup fresh parsley
 ½ cup fresh cilantro
 ½ cup fresh dill
 3 cloves garlic
 1 ½ teaspoons ground coriander
 1 ½ teaspoons salt
 1 cup sesame seeds (Optional)
 vegetable oil for frying
Procedures:
1. Place fava beans in large bowl and cover with several inches of water. Let soak, 8 hours
to overnight. Drain.
2. Combine soaked fava beans, red onion, parsley, cilantro, dill, garlic, coriander, salt, and
cumin in a food processor; process to a dough-like consistency.
3. Heat a skillet over medium heat. Add sesame seeds; cook, stirring occasionally, until
toasted, about 5 minutes. Transfer to a large plate.
4. Shape fava bean mixture into balls. Roll in sesame seeds to coat.
5. Fill a large saucepan 1/4 full of oil; heat over medium heat. Fry fava bean balls in batches
until golden brown, 3 to 5 minutes. Drain on paper towels.
10. Navy Beans

This bean goes by many names: haricot, pearl haricot beans, white pea bean, and Boston
bean. They have a mild flavor and creamy texture, and like Great Northern Beans, they do a
great job of absorbing the flavors around them.
Navy Bean dish that you can incorporate in your meal:
Navy Bean Soup with Ham
In this navy bean soup recipe, smoked ham hocks and fresh herbs add hearty flavor to this
satisfying soup.

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Ingredients:
 1 (16 ounce) package dry navy beans - picked over, rinsed, and drained
 10 sprigs fresh parsley
 2 sprigs chopped fresh thyme
 1 bay leaf
 2 large smoked ham hocks
 1 carrot, coarsely chopped
 1 onion, coarsely chopped
 1 clove garlic, coarsely chopped
 8 cups cold water
 1 pinch kosher salt and freshly ground black pepper
Procedures:
1. Place navy beans into a large pot and cover with several inches of cold water. Bring to a
boil, reduce heat to low, and simmer for 5 minutes. Remove pot from heat, cover, and let
stand for 1 hour; drain and rinse beans.
2. Use a small piece of kitchen twine to tie parsley, thyme sprigs, and bay leaf into a small
bundle. Place-soaked beans, herb bundle, ham hocks, carrot, onion, and garlic into a large
soup pot or Dutch oven; add 8 cups cold water. Bring to a boil, reduce heat to low, and
simmer until beans and ham hocks are tender, about 1 1/2 hours.
3. Turn off heat; remove ham hocks and let cool. When they are cool enough to handle,
remove meat from the bones, discard bones, fat, and skin. Chop ham into small cubes.
Remove and discard herb bundle.
4. Transfer about 3 cups cooked beans along with some cooking liquid into a blender: puree
beans. Pour pureed beans back into soup; add ham and bring back to a simmer over
medium heat. Season with salt and black pepper.
11. Adzuki Beans

These small, round red beans are commonly mashed into a red bean paste and used in
Asian sweets like cakes, pastries, and even ice cream. These beans have a sweet flavor and a
starchy interior. They can also be used for more savory applications such as alongside rice or
leafy greens.
Adzuki Bean dish that you can incorporate in your meal:
Kale and Adzuki Beans
This delicious, easy-to-make kale and adzuki beans recipe is great as a side dish, or as a main
dish served over short grain brown and wild rice.

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Ingredients:
 1 cup uncooked adzuki beans
 1 tablespoon olive oil
 2 cloves garlic, peeled and crushed
 6 cups roughly chopped kale
 2 tablespoons water
 ¼ cup tamari
 1 teaspoon ground coriander
Procedures:
1. Place adzuki beans in a medium saucepan with enough water to cover. Bring to a boil,
reduce heat, and simmer until tender, 30 to 45 minutes.
2. Heat olive oil in a medium skillet over medium heat, and sauté garlic for about 1 minute.
Mix in kale and 2 tablespoons water. Season with tamari, cumin, and coriander.
Thoroughly blend in adzuki beans. Reduce heat to low, cover, and simmer until kale is
tender, about 20 minutes. Season with salt and pepper.
12. Edamame
Edamame are young soybeans which are usually eaten while still inside the pod. These
beans are soft and edible, unlike mature soybeans. These make a tasty appetizer, snack, or salad
topping that is loaded with protein.
Edamame dish that you can incorporate in your meal:
Crispy Edamame
Turn frozen shelled edamame into a crispy, Parmesan-crusted snack with this easy, four-
ingredient recipe.
Ingredients:
 1 (12 ounce) package frozen shelled edamame (green soybeans)
 1 tablespoon olive oil
 ¼ cup grated Parmesan cheese

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Procedures:
1. Preheat the oven to 400 degrees F (200 degrees C). Rinse edamame in a colander under
cold water to thaw, about 5 minutes. Drain.
2. Spread edamame over the bottom of a 9x13-inch baking dish. Drizzle with olive oil,
sprinkle with Parmesan, and season with salt and pepper.
3. Bake in the preheated oven until cheese is crispy and golden, about 15 minutes.
13. Mung Beans

These beans are one of the most consumed types in the world. They are small, round, and
green with a white stripe going through them. They have a mild flavor and a starchy texture.
They are another plant-based source of protein that is high in antioxidants and fiber.
Mung Bean dish that you can incorporate in your meal:
Mongo Guisado (Mung Bean Soup)
This is a hearty soup that's excellent to eat by itself or with rice. Mongo beans are also called
mung or green beans. Malungay leaves are very nutritious, and the tree is sometimes called a
horseradish tree; use them in place of the spinach if you can find them.
Ingredients:
 ½ pound raw mung beans
 2 cups water
 1 onion, chopped
 2 cloves garlic, minced
 ¼ pound boneless pork loin, cut into 1-inch cubes
 salt and ground black pepper to taste
 ¼ pound peeled and deveined prawns
 1 small tomato, diced
 3 cups chicken broth, or more as needed
 ½ pound fresh spinach leaves
Procedures:

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1. Bring the mung beans and the water to a boil in a pot; cook at a boil until the beans are
soft, about 40 minutes. Mash the beans; set aside.
2. Heat the olive oil in a large pot; cook and stir the onion and garlic in the hot oil over
medium heat until softened, 5 to 7 minutes. Add the pork; season with salt and pepper.
Continue cooking the mixture another 3 minutes. Gently stir the prawns into the mixture;
cook 2 minutes more. Add the tomatoes; cook another 3 minutes. Reduce heat, and pour
the chicken broth over the mixture; allow the mixture to simmer in the broth for 5
minutes.
3. Add the mashed beans to the soup; mix well. Cook another 5 minutes, stirring frequently
to prevent any of the mixture from sticking to the bottom of the pot. Add more chicken
broth or water if the soup is too thick. Stir the spinach leaves into the soup and cook 2
minutes more before serving hot.
14. Soybeans
While edamame is the green, raw form of this bean, soybeans are dried and beige in
color. Edamame is harvested while the beans are still young and soft, while soybeans are more
mature. Soybeans have many uses, including soybean paste, tofu, and soy flour.
Soybean dish that you can incorporate in your meal:
Kongnamool (Korean Soybean Sprouts)
These Korean bean sprouts with the flavor of kimchi are truly delicious. Enjoy with a bowl of
rice.
Ingredients:
 1 pound soybean sprouts
 ¼ cup sesame oil
 2 tablespoons soy sauce
 2 tablespoons Korean chile powder
 2 teaspoons sesame seeds
 1 ½ teaspoons garlic, minced
 ¼ cup chopped green onion
 2 teaspoons rice wine vinegar, or to taste
Procedures:
1. Bring a large pot of lightly salted water to a boil; add bean sprouts and cook, uncovered,
until tender yet still crisp, about 15 seconds. Drain in a colander, then immediately

October 2022 EARIST
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immerse in ice water for several minutes to stop the cooking process. Drain well and set
aside.
2. Whisk sesame oil, soy sauce, Korean chile powder, sesame seeds, and garlic together in a
large bowl. Stir in bean sprouts and toss to coat; sprinkle with green onions and season
with rice wine vinegar. Refrigerate before serving.
15. Cranberry Beans

Also known as borlotti beans, cranberry beans have a creamy texture and a nutty flavor.
They are often used in Italian dishes such as minestrone soup. Use them in warm foods such as
stews or cold foods such as bean salads. They can also be used in place of other bean types for
chili, baked beans, and pasta fagioli.
SELF-CHECK

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1. ________ are a common ingredient in many Brazilian and Mexican cuisines. They taste
mild and have a velvety smooth texture. They also have a lower glycemic index than a lot
of other high-carb foods, which helps to lessen the blood sugar surge that follows a meal.
A. Great Northern Beans
B. Black Beans
C. Black-Eyed Peas
2. These cream-colored beans, also referred to as white Italian kidney beans, are one of the
most popular varieties of beans. They are a well-liked ingredient to many Italian recipes
as well as soups and salads.
A. Cannellini Beans
B. Lima Beans
C. Fava Beans
3. This is another type of white bean that is often mistaken for cannellini or navy beans.
________ beans are less dense and have more of a nutty flavor than their bean brethren.
A. Black-Eyed Peas
B. Adzuki Beans
C. Great Northern Beans
4. They might be green, creamy white, or white. They have a delicate texture and a subtle
butter flavor that, if overcooked, can turn to mush. They work well as a side dish or as a
terrific complement to any soup.
A. Lima Beans
B. Black Beans
C. Cranberry Beans
5. They require that you remove them from their pods and then blanch them in order to get
the skins off. They have a sweet, nutty flavor and a buttery texture.
A. Kidney Beans
B. Fava Beans
C. Adzuki Beans
6. These small, round red beans are commonly mashed into a red bean paste and used in
Asian sweets like cakes, pastries, and even ice cream.
A. Adzuki Beans
B. Black-Eyed Peas

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C. Kidney Beans
7. These beans are one of the most consumed types in the world. They are small, round, and
green with a white stripe going through them. They have a mild flavor and a starchy
texture. They are another plant-based source of protein that is high in antioxidants and
fiber.
A. Chickpeas
B. Great Northern Beans
C. Mung Beans
8. Also known as borlotti beans, they have a creamy texture and a nutty flavor. They are
often used in Italian dishes such as minestrone soup. Use them in warm foods such as
stews or cold foods such as bean salads.
A. Adzuki Beans
B. Cannellini Beans
C. Cranberry Beans
9. They make a fantastic salad topping because of their round shape and solid texture. They
are also ideal for nibbling due to their nutty flavor. They are not only among the most
adaptable beans, but they are also a great source of protein and fiber.
A. Mung Beans
B. Chickpeas
C. Kidney Beans
10. These beans are distinguished by their vivid crimson exterior and their white interior.
They are the ideal complement to any chili recipe because of their mild flavor.
A. Black-Eyed Peas
B. Kidney Beans
C. Cannellini Beans

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ANSWER KEY
1. B. Black Beans
2. A. Cannellini Beans
3. C. Great Northern Beans
4. A. Lima Beans
5. B. Fava Beans
6. A. Adzuki Beans
7. C. Mung Beans
8. C. Cranberry Beans
9. B. Chickpeas
10. B. Kidney Beans

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JOB SHEET LO-3
Title: TYPES AND VARIETY OF EDIBLE BEANS

QUESTIONAIRE to examine their knowledge when it comes to TYPES AND
VARIETY OF EDIBLE BEANS.
Steps/Procedure:

October 2022 EARIST
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CRITERIA
Did you…. YES NO
1. Have you ever tasted any type of bean?
2. Will you be able to identify the types and variety of edible
beans?
3. Have you ever prepared or cooked beans before?
4. Are you able to prepare and cook beans after learning the
information sheet?
5. Are you able to incorporate edible beans in your daily meal
plan?
REFERENCES

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E. BOOKS:
Bookstore Inc. 2010
Manual
F. ONLINE:
Fincher, M. (2020, November 20). 15 Types of Beans and How to Cook with Them. All Recipe.
https://www.allrecipes.com/article/types-of-beans/
Mintz, E. (2022, September 22). Black Beans and Rice. All Recipes.
https://www.allrecipes.com/recipe/15559/black-beans-and-rice/
Allrecipes Member. (2007, December 29). All Recipes.
https://www.allrecipes.com/recipe/217125/black-eyed-pea-soup/
B, D. (2022, June 2). Vegetarian Kale Soup. All Recipes.
https://www.allrecipes.com/recipe/132785/vegetarian-kale-soup/
Cheldi. (2022, July 8). Simple Roasted Chickpea Snack. All Recipes.
https://www.allrecipes.com/recipe/197683/simple-roasted-chickpea-snack/
Stephndon. (2022, July 14). Ham and Beans. All Recipes.
https://www.allrecipes.com/recipe/21403/ham-and-beans/
Kara. (2022, July 20). Three Bean Salad with Celery. All Recipes.
https://www.allrecipes.com/recipe/222242/three-bean-salad-with-celery/

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Chef John. (2022, November 10). Pan-Fried Butter Beans. All Recipes.
https://www.allrecipes.com/recipe/239544/pan-fried-butter-beans/
CookinMike. (2022, December 20). Texas-Style Baked Beans. All Recipes.
https://www.allrecipes.com/recipe/236866/texas-style-baked-beans/
Salem, G. (2022 August 1). Ta'ameya (Egyptian Falafel). All Recipes.
https://www.allrecipes.com/recipe/254743/taameya-egyptian-falafel/
Jerry Smart. (2022, November 17). Navy Bean Soup with Ham. All Recipes.
https://www.allrecipes.com/recipe/232112/navy-bean-soup-with-ham/
Skymonkey. (2023, February 4). Kale and Adzuki Beans. All Recipes.
https://www.allrecipes.com/recipe/47635/kale-and-adzuki-beans/
Candrasa, S. (2022, November 15). Crispy Edamame. All Recipes.
https://www.allrecipes.com/recipe/150772/crispy-edamame/
Lola. (2019, April 3). Mongo Guisado (Mung Bean Soup). All Recipes.
https://www.allrecipes.com/recipe/213005/mongo-guisado-mung-bean-soup/
Emmy. (2022, May 20). Kongnamool (Korean Soybean Sprouts). All Recipes.
https://www.allrecipes.com/recipe/192812/kongnamool-korean-soybean-sprouts/

October 2022 EARIST
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Competency-Based Learning

Date Developed: Document No. 001

The unit of competency, “Understanding Legumes and Grains”, is one of the

Date Developed: Document No. 001

Date Developed: Document No. 001

Date Developed: Document No. 001

Date Developed: Document No. 001

MODULE TITLE : UNDERSTANDING LEGUMES AND GRAINS

NOMINAL DURATION : 7 HOURS

At the end of this module, you MUST be able to:

1. Discuss about legumes and their characteristics.

Date Developed: Document No. 001

Date Developed: Document No. 001

1. Legumes, Pulses, and Grains Definition

Date Developed: Document No. 001

Learners must be provided with the following:

Date Developed: Document No. 001

Learning Activities Special Instructions

Date Developed: Document No. 001

UNDERSTANDING LEGUMES AND GRAINS

After reading this INFORMATION SHEET, YOU MUST be able to:

What are legumes?

What are pulses?

What are grains?

Date Developed: Document No. 001

 Add to salads, soups, and stews.

Date Developed: Document No. 001

Date Developed: Document No. 001

Types of Soy Products / Dishes:

Date Developed: Document No. 001

Types of Peanut Products / Dishes:

Types of Green Peas Products / Dishes:

 Canned green peas

Date Developed: Document No. 001

Date Developed: Document No. 001

Date Developed: Document No. 001

3 Types of Refined Grains:

Date Developed: Document No. 001

Date Developed: Document No. 001

Instruction: Choose the letter of the correct answer. Goodluck

4. It is also known by its popular Spanish-derived name, the garbanzo bean.

Date Developed: Document No. 001

Date Developed: Document No. 001

Date Developed: Document No. 001

Title: UNDERSTANDING LEGUMES AND GRAINS

Performance Objective: In this activity students are required to make a

Equipment: PC, Laptop, Cellular Phone, Printer

Date Developed: Document No. 001

IDENTIFYING TRAINEES’ CHARACTERISTICS

Maria Rhoda D. Dinaga. Culinary Arts: A Practical Handbook.

Date Developed: Document No. 001

Legumes and Pulses. (n.d.). Retrieved from. Harvard T.H. Chan.

Grain. (2022, July 7). National Geographic.

Date Developed: Document No. 001

Date Developed: Document No. 001

Date Developed: Document No. 001

A. Origin of classical development of cooking.

Date Developed: Document No. 001

Date Developed: Document No. 001

MODULE TITLE: IMPORTANCE OF GRAINS USED AS A FOOD SUBSTITUTE

NOMINAL DURATION : 7 HOURS

At the end of this module, you MUST be able to:

1. Design a menu and cook different types of grains.