CHAPTER 3

Vegetables Dishes
Vegetables are important part of Healthy diet
which is noted for its fibers, nutrients and
antioxidants.
No single vegetable can provide all the nutrients
Eat plenty everyday, variety is as important as
quantity.
Eat a variety of types and colors of produce in
order to give your body the mix nutrients it needs
 PREPARING VEGETABLES DISHES
When vegetables are overcooked their
texture suffers, using a lot of their fresh
flavor, too.
Overcooking vegetables can also destroy
the bright colors which take them a lot less
appetizing to look at.
To preserve taste, texture and color,
most vegetables are their best when they
Most vegetables are quite low in calories,
so the addition of a little bit of healthy fat
will not increase its calories up too high.
Veggies can be sautéed in a flavorful olive
oil, sesame or walnut oil after they are
steamed. A sprinkle of nuts seeds can add a
lot of flavor too.
Smaller vegetables have often milder
flavor than the mature counterparts.
Smaller leafy greens are more tender and
mild than the mature ones. Look for young
Blanching vegetables in hot water for just a
minute takes a way much of the raw taste
but minimizes vitamin losses because the
process is so quick. This is the best with
strong tasting, firm vegetables like broccoli
or cauliflowers. After blanching, give a quick
rinse with cold water, drain again and chill.
Hot vegetables carry odors, too avoid this,
the blanch-and-chill method will work well.
The addition of herbs, spices, garlic, onion,
citrus juices or vinegar can add a load of
CHARACTERISTICS OF
QUALITY VEGETABLES
Following are some characteristics of quality vegetables:
Vegetables should be free from surface blemishes
due to decay and those free from bruises because
they are more perishable.
Vegetables that are in season are more nutritious,
better in flavor and cheaper in cost.
Leafy vegetables should be fresh and free from dirt.
Vegetables pods should be full and easily snapped,
not dry looking and are still green. It should be crisp
and of medium size.
Roots Crops are best without dark spots,
free from dirt and do not have deep eyes.
It must be crisp not soft.
Dry seeds or legumes must not have
holes and not powdery.
 THAWING VEGETABLES
Thawing vegetables is different from thawing
meat and seafood.
Thaw by cooking direct from frozen stage. Bring
to boil as little water as possible, generally ½ to
2/3 cup of water per 16 ounces of frozen
vegetables in covered saucepan over medium
heat.
It is important to use as little water as possible,
because some nutrients dissolve into the water.
Microwave or stir fry directly your frozen
vegetables as an alternative method of cooking
by placing them directly in a microwave-safe
bowl with 2 to 4 tables spoons of water for 4
minutes.
Check the vegetables and stir them. Continue
cooking them minute by minute or until they
are heated through.
To stir-fry , heat a wok or skillet and add peanut
or corn oil. Add your frozen vegetables and stir
fry 5 to 7 minutes until the become crisp.
Partially thaw specific leafy and bulky
frozen vegetables such as broccoli
turnips and green spinach by running
them in their in their packaging under
cold water. Corn on the cob should be
partially thawed before cooking in order
for the cob to be heated through by the
time the corn is cooked, letting the corn
sit after thawing or cooking causes
sogginess.
MARKET FORMS OF
VEGETABLES
1. FRESH
2. FROZEN
3. DRIED
4. PROCESSED
 SELECTING VEGETABLES
Factors to Consider in the Selection of Vegetables
Used in Culinary
Vegetables are the most difficult food items
to select because of the great variations in
quality and their and their high perishability.
Quality depends on the following:
 Favorable conditions for their growth
 The season of their harvest
 Degree of maturity
 Size and uniformity of shape
“METHODS OF COOKING
VEGETABLES DISHES”
DRY HEAT METHODS OF
COOKING
Grilling and Broiling
TECHNIQUES IN STORING
VEGETABLES
To extend the life of the fresh vegetables
remove air (oxygen) from the package,
store at 40F temperature. Most vegetables
may be stored up to 5 days in the
refrigerator (fresh vege. Can be stored up to
5 days.
Always wrap or cover fresh leafy
vegetables in moisture-proof bags to retain
product moisture to prevent wilting.
Roots vegetables (potatoes, sweet
potatoes, onions etc.) squashes and
eggplants should be stored in a cool dry
well ventilated place between 50F and 60F.
Tomatoes continue to ripen after
harvesting and should be stored at room
temperature.
Removing tops of the carrots, radishes and
beets prior to refrigerator storage will
reduce loss of moisture and extend shelf
life.
Palatability of corn diminishes during cold
storage due to conversion of starch to
sugar.
Corn and peas should be stored in a
ventilated container.
Lettuce should be rinsed under cold
running water, drained, package in the
plastic bags, and refrigerated.
Proper storage of fresh vegetables will
maintain quality and nutritive value.
 PROCESSED VEGETABLES
Canned vegetables can be stored in a cool, dry area
below 85 F for up to one year. After one year, canned
vegetables may be still consumed. However, overall
quality and nutritional value may be diminished.
Discard badly dented, swollen, and/or rusty cans.
Frozen vegetables may be stored in the freezer for
8 months at 0F, whereas dehydrated vegetables should
be stored in a cool, dry place and used within 6 months
since that have tendency to lose flavor and color. Home
prepared vegetables should be should be blanched
prior to freezing.
Before storing, remove ties and rubber
bands and trim leafy ends. Leave an inch to
keep the vegetable from drying out. Make
sure the bag you store the bag you store the
veggies in has some holes punctured to
allow for good air flow.
Pack Vegetables loosely in the refrigerator.
The closer they are, the quicker they will rot.
Leafy greens can be washed before storing
by soaking them a sink full of water, while
soft herbs and mushrooms should not be