TLE
can be determined through its color, and
VEGETABLES AND SEA FOODS
└ VEGETABLES – encompass a wide range of
nutritious plant foods. They abound with
vitamins, minerals, dietary fiber, antioxidants,
and other substances that are essential to
health.
└ SEAFOODS – refers to edible animals from
oceans, lakes, and rivers. The different
varieties of seafood are rich sources of
essential nutrients, which help the body
function efficiently.
CONSIDERATIONS IN CHOOSING AND
PREPARING VEGETABLES
It is important to know what to look for in vegetables
that are to be cooked. These factors will serve as the
basis in choosing vegetables.
Generally, choice is based on the physical attributes of
vegetables, including size, shape, color, and signs of
damage or defects, as well as several other factors.
└ QUALITY – the physical characteristics and
features of any vegetable hint at their overall
quality.
- The color, size, shape, and stage of
development of a vegetable can tell much
about it.
1. COLOR - A vegetable should have a deep,
clear, and intense color. Ripeness or maturity
can also be determined by just the color of a
vegetable.
- In general, vegetables that are too deeply
colored may be overripe and thus not fit
for consumption.
2. SIZE - Generally, vegetables of medium or
average size are of better quality than ones that
are small or large. The smallness or largeness
of vegetables is often a sign of poor quality
and are thus not suitable to be cooked and
consumed.
3. SHAPE - A vegetable's shape must be true to
the shape of the variety.
For example, a carrot with a round shape
deviates too much from the standard horn-like
shape of carrot cultivars, and the irregular
shape may be indicative of issues in quality.
4. STAGE OF DEVELOPMENT OR
MATURITY - A vegetable should be at the
prime of edibility, or fitness to be eaten.
- The ripeness or maturity of a vegetable
firmness, as well as some features of its
leaves.
└ CONDITION - The freshness, cleanliness,
and manner in which a vegetable is trimmed
should also be examined. No part of a fresh
vegetable should show signs of withering and
shriveling.
- The vegetable should also be free from dirt
and debris. especially those that grow
beneath the soil. Finally, see that the
vegetable is neatly and properly trimmed.
└ FREEDOM FROM INJURY - A vegetable
should be free from damage or injury,
including those that may have been caused by
insects, diseases, weather, and handling.
└ SEASONALITY - Vegetables taste best when
they are eaten in season. Before purchasing
vegetables, make a quick research on which
ones are available in the present time.
Generally, those that are in season are at their
freshest and thus are of the best quality.
- The weather and climate in a particular
area also affect the kinds of vegetables that
are available. In the Philippines, for
instance, the warm climate is perfect for
growing tropical varieties of vegetables
year-round. In places located at higher
altitudes where the weather is cooler, like
Benguet, vegetables that typically grow in
temperate countries can grow and thrive.
└ VARIETY - There are thousands of different
kinds of vegetables cultivated and consumed
worldwide. The sheer number of vegetable
varieties can make choosing what to buy and
cook a truly daunting task.
- However, knowing the general
classifications of vegetables and the
healthful benefits of each group can help
narrow down the choices. In general,
vegetables are grouped according to the
part of the plant eaten.
└ ROOT VEGETABLES - Root vegetables are
defined as the fleshy enlarged roots of plants
that are used as vegetables. While any
vegetable that grows under the ground is
considered as a root vegetable, true root
vegetables include only tuberous roots and
taproots. These function as roots of plants,
absorbing nutrients and water and serving to
anchor the plant in the soil.
A. TUBEROUS ROOTS – include potato, sweet
potato, yam, ginger, and cassava. The primary
nutrient supplied by tuberous root vegetables
 is carbohydrates. Other nutrients include
vitamin C, iron, folic acid, and dietary fiber.
B. TARPOOTS – include carrot, celeriac, radish,
beet, and turnip. Tarpoot vegetables are rich
sources of vitamin C, B, beta-carotene,
phosphorus, folate, and magnesium, among
other vitamins and minerals needed by the
body.
└ LEAF VEGETABLES – plants that are
cultivated for their edible leaves. Most leaf
vegetables come from herbaceous plants, like
lettuce, cabbage, and spinach. However, the
leaves of some woody plants, like malunggay,
are also used as vegetables. Even plants that
are grown for animal fodder such as clover and
alfalfa can also be eaten by humans. Broccoli,
cauliflower, and similar vegetables are also
considered as leaf vegetables.
- Leaf vegetables contain a wide variety of
nutrients, including protein, vitamin C,
vitamin K, pro-vitamin A, folate,
manganese, and dietary fiber. The vitamin-
K content of leaf vegetables is particularly
high, as the leaves are made up of tissues
involved in photosynthesis.
└ STEM VEGETABLES - The main part of
these vegetables is the stalk, which is edible
and contain various nutrients. Asparagus,
celery, and rhubarb are some common
examples of stem vegetables.
- Most stem vegetables are good sources of
carbohydrates and protein. They also contain
different vitamins and minerals such as
vitamins C, E, K, and B,, calcium, as well as
minerals such as potassium. manganese,
magnesium, and iron.
└ INFLORESCENCE VEGETABLES – dementia and Alzheimer's disease.
flowers that are used as vegetables. These also
MARKET FORM
include flower buds and stems and leaves.
Banana blossoms, squash flowers, and
artichokes are some fine examples of flowers
eaten as vegetables, both raw and cooked. Like
most vegetables, these and other inflorescence
vegetables are full of vitamins and minerals
that promote health and give the body the
energy it needs to function properly and
efficiently.
└ FRUIT VEGETABLES – Some fruits-which,
botanically speaking are defined as the seed-
bearing structures of a plant-aro commonly
used as vegetables, eaten on their own or
prepared as part of or accompaniment to a
dish. The best example of a fruit vegetable is
the tomato. Other examples are bell pepper,
eggplant, squash, cucumber, and papaya
(unripe).
- Generally, fruit vegetables are rich in
dietary fiber, vitamin C, and carbohydrates
in the form of the sugar fructose. They
also contain other substances that are
essential to a healthy mind and body,
including potassium and phytochemicals.
-
└ POD VEGETABLES – a type of fruit
vegetable, is an edible plant structure that
contains seeds. Such vegetables include snow
peas, snap peas, winged beans (sigaliryas),
string beans, and okra.
- Like other vegetables of any types, have
high levels of vitamins and minerals.
Vitamins A, B, and C are the nutrients
commonly found in these vegetables, as
are the minerals magnesium, iron,
potassium, sodium, and calcium.
└ BULB VEGETABLES – used to add flavor to
dishes, including those made with other
vegetable types. Usually globe-shaped
structures that grow aboveground. Garlic,
onion, shallot, and fennel are commonly
examples of bulb vegetables that are used
extensively in cooking.
- Have high nutrient contents, being rich in
vitamin C, vitamin B, sodium, and
potassium, among other essential
nutrients. Some are also valued for their
medicinal properties.
- Garlic is known to prevent inflammation,
high blood pressure, and heart disease.
Scientific evidence also points to the link
between garlic and lower risks of
developing degenerative diseases such as
└ FRESH – fresh vegetables have undergone
little or no processing from the time they were
harvested to the time they were marketed or
sold. They remain in the same state as when
they were harvested.
└ FROZEN – are commercially package in
plastic bags or cardboard boxes.
└ DRIED – drying or dehydrating preserves
vegetables and prolongs their shelf life.
Removing water from vegetables inhibits the
growth of bacteria, yeasts, and molds that can
otherwise promote spoilage and rot in
vegetables.
└ CANNED
PREPARING VEGETABLES
└ WASHING
└ SOAKING
└ PEELING AND CUTTING
SAFETY AND HYGIENE PRACTICES IN THE
KITCHEN