Principles of Preparing Vegetables

1. Cut the vegetables suitably for the intended purpose.

 For deep fat-fried vegetables, cut into inch-thick slices as in sweet potatoes and
eggplant for tempura.
 For stir-fried vegetables, like tomatoes, celery, onions, cabbage, green or red pepper
and ginger, cut into thin slices so they will cook quickly.
2. All vegetables should be inspected for blemishes, worms and decayed parts.
3. Wash leafy vegetables very carefully under cool running water that are to be
eaten raw. They should be washed three times by splashing the leaves up and
down, and drained after.
4. Scrub potatoes and other root crops with a vegetable brush.
5. Cut vegetables only just before cooking to prevent loss of vitamins and
minerals.
6. Pare vegetables as thin as possible using the vegetable peeler to minimize
waste of nutrients and money.
7. Use only a small amount of water in cooking vegetables.
8. Cover saucepan to make cooking time shorter.
9. Avoid stirring the vegetables to prevent loss of vitamin C.
10. Avoid overcooking vegetables.
11. Serve vegetables immediately after cooking.

Thawing Frozen Vegetables

Foods remain safe while frozen but danger sets in between 4°c to 60°c when bacteria
multiplies rapidly. Thaw food in refrigerator in cold water less than 70% or in the
microwave if cooking takes place Immediately.

3 Ways of thawing vegetables

1. Thawing in the refrigerator – takes the longest time. Set the frozen vegetables in the
refrigerator, slow, safe thawing, which takes several hours or overnight.
2. Thawing in cold water – requires less time but requires more attention to ensure
that the water is kept cold (less than 21°c) and changed every 30 mins. Vegetables
encased in plastic or glass container.
3. Thawing in the microwave oven – Microwave the vegetables which have been
removed from their package set process on defrost at 30 percent power according
to weight. Use the microwave when the food is to be cooked immediately.

Helpful Tips in preparing Vegetables.

 Most frozen vegetables are boiled and steamed without thawing first. However
corn on the cob can be partially thawed in the refrigerator or cold water. Leafy
vegetables like spinach or malunggay leaves can be partially thawed in cold water.
 Do not thaw foods, including vegetables, at room temperature.
 Discard the vegetables that are left outside the refrigerator for more than 2
hours as they have developed dangerous bacteria.
 Cook immediately thawed vegetables in the microwave oven to preserve the
quality and to prevent food-borne illness/food poisoning.
 In boiling, use ½ c. water for 1 pint package of frozen vegetables in a covered
saucepan. Separate the pieces with a fork. Cook until done but not overcooked.
TAGALOG ENGLISH
Singkamas Jicama
Mustasa Crispy Mustard
Alugbati Malabar Spinach
Sayote Chayote
Upo Bottle Gourd
Monggo Mung Beans
Malunggay Moringa
Sigarilyas Winged Beans

Market Forms of Vegetables

1. Fresh – Fresh vegetables availables in wet markets and supermarkets based on
the part of the platns are:
a. Leaves - alugbati, kamote tops, kangkong, spinach, bitter melon leaves,
cabbage, lettuce, mustard, chinese cabbage, pepper leaves, green onion and
leeks, brussel sprouts, parsley.
b. Flowers - cauliflower, squash flower, katuray, brocolli.
c. Stem or short-stalk supporting leaves flowers - celery, bamboo
shoots, ubod or coconut pith, asparagus.
d. Roots (Underground part of plants) - sweet potato, cassava, carrot, beets
radish, yam, turnips.
e. Bulbs - underground bulbs, very short stem covered with layers.
- chives, onions, shallots, garlic.
f. Fruits - chayote, bitter melon or ampaya, bottle gourd or upo, sweet green and
red pepper, eggplant, okra, squash, tomatoes, cucumber.
g. Seeds - Parts from which a new plant will grow.
- Referred to as legumes.
- mung beans, chick peas, soybeans, kidney beans, lima beans or patani.
h. Tubers - Short thickened fleshy part of an underground stem.
- Include potatoes, artichokes.
2. Canned – examples include tomatoes, peas, com, green beans, asparagus, and
mushrooms.
3. Frozen – Include green peas, lima beans, green peas, broccoli, asparagus,
carrots.
4. Dried – Include legumes such as mung beans, kidney beans, cowpeas.
5. Processed

METHODS OF COOKING VEGETABLE DISHES

1. Boiling – cooking in boiling water.
2. Braising – method of cooking in slow fire.
3. Steaming – cooking by hot steam or tightly covered steamer.
4. Pressure cooking – cooking with use of pressure cooker.
5. Sauteing – cooking in the top of the stove using small amount of fat or butter.
6. Baking – cooking in dry heat.
7. Frying – dry heat cooking using oil.
8. French frying – cooking vegetables in hot fat deep enough to cover the
vegetables.
9. Broil – quick cooking by direct heat.

Sauces for Vegetable Dishes

a. Vegetables sauce
b. Butter sauce
c. White sauce
d. Hollandise
e. Maitre D' Hotel sauce

FACTORS IN THE PROPER SELECTION OF VEGETABLES

1. Weight
2. Appearance and freshness
3. Seasonability
4. No sign of decay or insect infection
5. No sign of molds, bruises or blemishes
6. Right degree of maturity
7. Variety

Vegetables
 plants or parts of plants like leaves, fruits, tubers, roots, bulbs, stems, shoots, and
flower used in a dish either raw or cooked.
 gives color, texture and flavor to our meal.
 provide nutrients vital for health and maintenance of your body.
 Eating vegetables provides health benefits to people like reduced risk of some
chronic diseases including heart attack and stroke, protect them against certain
types of cancers, reduce obesity and type two diabetes, lower blood pressures,
reduce the risk of developing kidney stones and help decrease bone loss.
 important sources of many nutrients, including potassium, dietary fiber, folate
(folic acid), vitamin A and vitamin C.
Diets rich in potassium may help maintain normal blood pressure. Vegetable sources
of potassium include sweet potatoes, white potatoes, white beans, tomato products
(paste, sauce, and juice), beet greens, soy beans, lima beans, spinach, lentils.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood
cholesterol levels and may lower risk of heart disease.
Fiber is important for proper bowel function, It helps reduce constipation and
diverticulosis, Fiber-containing foods such as vegetables help provide a feeling of
fullness with fewer calories.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who
may become pregnant should consume adequate folate from foods, and in addition,
400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the
risk of neural rube defects, spinal bifida, and anencephaly during fetal development.

Vitamin A keeps eyes skin healthy and helps to protect agains infections.
Vitamin C helps heal cuts and wounds, and keeps teeth and gum healthy, Vitamin C
aids in iron absorption.
1. Vitamin A - Green leafy vegetables are sources of Vitamin A.
 Example: alugbati, amplaya leaves, kalabasa leaves, amlunggay, petchay, sili leave
s.

BENEFITS OF VITAMIN A
 Maintains health of specialized tissues such as the retina.
 Aids in growth and health of skin and mucous membranes.
 Promotes normal development of teeth, soft and skeletal tissues.
 Recommended daily allowance: 900 ug for adult men and 700 ug for adult women

2. Vitamin C
 Example: cabbage – type vegetables, bell peppers, lettuce, potatoes, dark green and
yellow vegetables.

BENEFITS OF VITAMIN C
 Structure of the immune system.
 Vitamin C promotes a healthy immune system, helps wounds heal, maintains
connective tissue and aids in the absorption of iron.
 Recommended daily allowance: 90 mg for adult men and 75 mg for adult women

3. Vitamin B – Complex Beans and leafy greens are rich sources of vitamin b –
complex.
 Example: amplaya tops, kulitis, pepper leaves, saluyot, dried beans.

USES OF VITAMIN B12

 Vitamin B12 is important for metabolism, the formation of red blood cells, and
the maintenance of the central nervous system, which includes the brain and
spinal cord.
 Researchers recently reported that it is also useful in reducing breast cancet, lung
cancer, stroke, fatigue, cardiovascular disease, alzheimer's disease.
 In the treatment of megaloblastic anemia and psychiatric disorder.
 Pernicious anemia.
 It is also used in deficiency of vitamin b12 caused by its insufficient intake due to
malabsorption, prolonged cemotherapy and by fish tapeworm infestation.
 It is used prophlyactically after surgeries of the site of IF (Instinct factor)
production or the site of vitamin b12 absorption is removed.

HOW IMPORTANT IS CORRECT PRESENTATION OR PLATING OF FOOD? There is

a common saying which states that food interaction starts with the eyes before the
mouth. This actually means that well-presented dish can satisfy the eyes first before
being actually tasted or eaten.

FACTORS TO CONSIDER IN PLATING VEGETABLE DISHES

1. The color and shape of the plate - The right plate is plain white without design so
that the food is the main focus, Other shapes of plate used in plating are:
a. Square
b. Round
c. Rectangular
2. Main item to be focused - Most vegetable dishes have no meat or main dish to be
given emphasis or importance.
3. Plate using the clock as guide - The clock serves as a guide in placing the different
food items such as the main dish, starch or cereals and vegetable dish. However,
vegetable dishes have no main dish.
4. Constant practice - There is no right or wrong way of placing or arranging foods on
the plate but, "practice makes perfect". Constant practice results in attractive and
appetizing presentation of dishes.

STORE VEGETABLES ACCORDING TO RIGHT LOCATION AND TEMPERATURE

 Fresh fruits and vegetables are living tissues, although they are no longer attached
to the plant. They breathe, just as humans do, and their composition and
physiology continue to change after harvest. They continue to ripen and, finally,
they begin to die, Cellular breakdown and death (senescence) are inevitable, but
can be slowed with optional storage conditions. Fresh fruits and vegetables need
low temperatures (32 to 55°F) and high relative humidities (80 to 90%) to lower
respiration and to slow metabolic and transpiration rates. By slowing these
processes, water loss is reduced and food value, quality and energy reserves are
maintained.

GUIDELINES ON THE PROPER STORAGE OF VEGETABLES

1. Vegetables used in preparing salads should be placed in a tightly covered salad
container inside the refrigerator for 2-3 days only.
2. It is recommended to remove bruised leaves of leafy vegetables and rubber bands
before storing.
3. A plastic bag with holes is good for keeping vegetables.
4. Leafy vegetables are washed before storing.
5. Mushrooms should not be washed before storing, wash only just before using.
6. Vegetables should not be stored loosely inside the vegetable compartment.
7. Potatoes and onions are better stored in a dry dark room 7°F-10°C.
8. Hard vegetables are placed at the bottom of the vegetable compartment. Leafy
vegetables and tomatoes are place on top.
9. Onion, shallots, and garlic are better stored at room temperature. Onions should
be stored away from potatoes.
10. Fruit vegetables such as tomatoes, eggplants, and okra are better stored in the
refrigerator to prolong freshness.
11. Lima beans or patani and peas should be left in their pods and stored in its
original packs.
12. Potatoes used for french fries and chips should be stored between 10°C to 15°C.
13. Sweet potato or camote, cassava, yam and beets should be stored in a cool dry
well-ventilated room.
14. Leafy vegetables are wrapped before storung in the refrigerator.
Vegetables Proper Location Duration
Onions Pantry 2 months
Garlic Pantry 2 months
Lettuce Refrigerator 5 days
Celery Refrigerator 2 weeks

Asparagus Refrigerator 3 days

Brocolli Refrigerator 1 week

Mushroom Refrigerator in paper 1 week

bag

Green Beans Refrigerator 1 week

Eggplant Refrigerator 5 days