2. Vegetabes are important part of a healthy diet which is
noted for its fibers, nutrients and antioxidants. No single
vegetable can provide all of 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. Try dark leafy greens; brightly colored
red, yellow and orange vegetables. Try cooking new recipes.
Salads and stir fries are two ideas of getting tasty
vegetables on your plate.
3. Principles of Preparing Vegetables
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 or 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
one especially if it is to be eaten raw.
4. Principles of Preparing Vegetables
When vegetables are overcooked their texture suffers,
losing a lot of their fresh flavor, too. On top of that,
overcooking veggies can also destroy the bright colors
which make them a lot less appetizing to look at. To
preserve taste, texture and color, most vegetables are
at their best when they are cooked until just tender
crisp which means they are heated and cooked
through and you can easily bite them with a bit of a
snap.
5. Principles of Preparing Vegetables
Blanching vegetables in hot water for just a minute
takes away much of the raw taste but minimizes
vitamin losses because the process is so quick. This is
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, to 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 flavor with no
additional calories.
6. 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 cheap in cost.
Leafy vegetables should be the young ones, must be
bright in color and are not wilted.
Vegetables should be fresh and free from dirt.
7. Characteristics of Quality Vegetables
Vegetable pods should be full and easily snapped,
not dry looking and are still green. It should also be
crisp and of medium size.
Root 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.
8. Thawing of Vegetables
Thaw by cooking direct from frozen stage. Bring to a
boil as little water as possible, generally ½ to ⅔ cup of
water per 16 ounces of frozen vegetables in a covered
saucepan over medium heat. It is important to use as little
water as possible, because some nutrients dissolve into the
water. Any frost in the package furnishes some additional
moisture. Add the vegetables and occasionally separate
the pieces as they cook. Continue until the veggies are
tender typically 7 to 10 minutes.
9. Thawing of Vegetables
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 tablespoons
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 for 5 to 7 minutes until they become crisp.
10. Thawing of Vegetables
Partially thaw specific leafy and bulky frozen
vegetables such as broccoli, turnips and green spinach by
running them 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.
11. Vegetables are marketed either fresh, frozen, dried
and processed. Some have added ingredients like salt and
sugar and others are left in their natural state.
They can be bought in bulk or by piece or retail, by
kilo or sack. Greens can be bought by bunch or in heaps.
Nowadays, assorted vegetables are sold in plastics which is
good for 1 recipe. One can avail of vegetables for various
dishes such as Chop Suey or Pinakbet and a lot more.
Market Forms of Vegetables
12. Favorable conditions for their growth
The season of their harvest
The variety of vegetable
Degree of maturity
Size and uniformity of shape
Presence of defects
Vegetables are the most difficult food items to select
because of the great variations in quality and their high
perishability. Quality depends on the following:
Factors to Consider in the Selection of
Vegetables Used in Culinary
13. Grilling and Broiling
Baking
Sauteing
Deep Frying
Blanching
Parboiling
Poaching and Braising
Steaming and Simmering
DRY HEAT METHODS OF COOKING
MOIST HEAT METHODS OF COOKING
METHODS OF COOKING VEGETABLE
DISHES
14. Moist Heat Methods of Cooking
Cook vegetables in minimum amount of time needed in a
small amount liquid to retain its nutrients.
If possible, reuse the liquid in soups and stocks. In
cooking greens, cook it without a lid to allow acid to
escape.
Red vegetables should be cooked covered and may
need some acid added the liquid.
When cooking with moist heat method, remember the
following:
15. Plating Vegetable Dishes
Create a Framework
Keep it Simple
Balance the Dish
Get the Right Portion Size
Highlight they Key Ingredient
16. Techniques in Storing Vegetables
To extend shelf life of fresh vegetables remove air (oxygen)
from the package, store at 40°F temperature. Most fresh
vegetables may be stored up to 5 days in the refrigerator.
Always wrap or cover fresh leafy vegetables in moisture-
proof bags to retain product moisture and prevent wilting.
Root vegetables (potatoes, sweet potatoes, onions, etc.)
squashes, and eggplants should be stored in a cool, well-
ventilated place between 50°F and 60°F.
FRESH VEGETABLES
17. Techniques in Storing Vegetables
Tomatoes continue to ripen after harvesting and should be stored at
room temperature.
Removing the tops of carrots, radishes, and beets prior to
refrigerator storage will reduce loss of moisture and extend shelf life.
Corn and peas should be stored in a ventilated container.
Lettuce should be rinsed under cold running water, drained, packaged
in plastic bags, and refrigerated. Proper storage of fresh vegetables
will maintain quality and nutritive value.
FRESH VEGETABLES
18. Techniques in Storing Vegetables
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
still be consumed. However, overall quality and nutritional value
may have diminished. Discard badly dented, swollen, and/or
rusty cans.
Frozen vegetables may be stored in the freezer for 8
months at 0°F, whereas dehydrated vegetables should be
stored in a cool, dry place and used within 6 months since they
have a tendency to lose flavor and color. Home prepared
vegetables should be blanched prior to freezing.
19. Techniques in Storing Vegetables
Before storing, remove ties and rubber bands and trim any leafy ends.
Leave an inch to keep the vegetable from drying out.
Make sure 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 in a sink
full of water, while soft herbs and mushrooms should not be washed
until right before they are used.
PROCESSED VEGETABLES
20. A safe food handler
Proper handling and storage of food should be
ensured
Physical equipment and layout should allow good
sanitary practices
Sanitation of equipment and utensils
Rodents and pests should be eliminated in the
area
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SAFETY AND HYGIENIC PRACTICES IN THE
LAB KITCHEN
