TLE 10

COOKERY
Quarter 2
(Prepare Vegetable Dishes)

Module 1:
Perform Mise’ En Place
 OBJECTIVES
1. prepare ingredients according to a given
recipe, required form, and time frame;
2. thaw frozen ingredients and;
3. wash raw vegetables following standard
procedures.
 Vegetables are plants or parts of plants like
leaves, fruits, tubers, roots, bulbs, stems,
shoots, and flower used in a dish either raw or
cooked. Vegetables give color, texture and
flavor to our meals. They also give vitamins
and minerals.
Vegetables are important part of a healthy diet
because it provide nutrients vital for health and
maintenance of your body. It also provides
health benefits to people to reduce the risk of
some chronic diseases including heart attack
and stroke. Vegetables protect people against
certain types of cancer , reduce obesity and
type two diabetes, lower blood pressures,
reduce the risk of developing kidney stones and
help decrease bone loss.
Vegetables are 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,
soybeans, lima beans, spinach, lentils, and
kidney beans.
 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 tube defects, spinal bifida, and
anencephaly during fetal development.
 Vitamin A keeps eyes and skin healthy and
helps to protect against infections.
 Vitamin C helps heal cuts and wounds and
keeps teeth and gums healthy. Vitamin C
aids in iron absorption.
 Principles of Preparing Vegetables
 Avoid overcooking vegetables

When vegetables are overcooked, their taste,

nutritive value and texture suffers. It also
destroys the bright colors which makes them
less appealing to the diners. To preserve the
texture and color of vegetables, they should be
cooked until just tender crisp which means they
can easily bite with a bit of a snap.
 Principles of Preparing Vegetables

 Avoid adding too much fat

Most vegetables are quite low in calories.

Sautéing veggies in lard(fat from animals) can
increase the calories up too high.
 Principles of Preparing Vegetables

 Smaller/young vegetables have often milder

flavor
Smaller/young vegetables are more tender
and more flavorful than mature counterparts.
 Principles of Preparing Vegetables

 Blanching minimizes vitamins loss

Blanching vegetables in hot water for just a

minute takes away much of the raw taste but
minimizes vitamin losses because the process is
quick.
 Principles of Preparing Vegetables

 The addition of spices, herb, onion, garlic,

vinegar or citrus juice can add flavor with no
additional calories.
 Classifications of Vegetables
According to parts of plants

 Gourd family- cucumber, pumpkin, chayote

cucumber pumpkin chayote

 Classifications of Vegetables
According to parts of plants

 Seeds and pods- beans, peas, corn, okra

beans peas corn okra

 Classifications of Vegetables
According to parts of plants

 Fruit Vegetables- avocado, eggplant, sweet

pepper, tomato

avocado eggplant Sweet pepper tomato

 Classifications of Vegetables
According to parts of plants
 Roots and tubers- beet, carrot, radish, turnip,
artichoke, potato, sweet potato

beet carrot radish turnip

artichoke potato sweet potato

 Classifications of Vegetables
According to parts of plants

 Cabbage family- cabbage, broccoli, cauliflower,

Brussels sprouts, bokchoy

cabbage broccoli cauliflower

 Classifications of Vegetables
According to parts of plants

 Onion family- onion, scallion, leek, garlic,

shallot

onion scallion leek garlic shallot

 Classifications of Vegetables
According to parts of plants

 Leafy greens- spinach, lettuce

spinach lettuce
 Classifications of Vegetables
According to parts of plants

 Stalks, stems, and shoots- artichoke,

asparagus, celery, fennel, bamboo shoots

asparagus bamboo shoots

 Classifications of Vegetables
According to parts of plants

 Mushrooms
 Classifications of Vegetables
According to Chemical Composition

 Carbohydrates-rich vegetables – seeds,

roots, tubers
 Protein-rich vegetables –legumes, peas,
beans
 Fat-rich vegetables – nuts, olives, avocado
 High moisture content – mushroom,
tomatoes, radish, green leafy vegetables
 Classifications of Vegetables
According to Nutritive Value
The following is based on their nutrient content
since fruits and vegetables are good sources of
vitamins and minerals.
 Vitamin A-rich vegetables – green leafy and
yellow fruits and vegetables
 Vitamin C-rich vegetables – yellow vegetables
 Vitamin B (complex) – legumes, peas, beans
 Flavor Components of Vegetables
1. Sugar
Fructose – the natural sugar that provides the sweetness
in vegetables.
2. Glutamic Acid
This forms a product called monosodium glutamate when
combined with salt. It is found in large amount from
young and fresh vegetables.
3. Sulfur compounds –
Give the characteristic strong flavor and odor of some
vegetables like onions, leeks, garlic, chives, cabbage and
broccoli.
 Color Components
1. Chlorophyll – a fat soluble compound
responsible for the green color of plants.
When combined with acid, it forms
pheophytin which produces an olive-green
color. When combine with alkali, it forms
chlorophyllin's which produces a more
intense green color. The addition of baking
soda when cooking that results to brighter
green color, is an example.
 Color Components
2. Carotenoids – the yellow, orange to red soluble pigments
found in plants.
2.1 - beta carotene from carrots and squash
2.2 - lycopene, from tomatoes

3. Flavonoids
3.1 - Anthoxanthin – responsible for the yellow pigments
3.2 - Anthocyanins – responsible for red and blue to
violet pigments (beets) Tube, eggplants
 Characteristics of Quality Vegetables
The following are some characteristics of quality vegetables
1. Vegetable should be free from surface blemishes due
to decay and those free from bruises because they are
more perishable.
2. Right degree of maturity
3. Vegetable pods should be full and easily snapped, not
dry looking and are still green.
4. Root crops are best without dark spot and it must be
crisp not soft.
5. Legumes or dry seeds should not be powdery or holes.
Thawing of vegetables is different in thawing
meat and seafoods. To preserve the delicate
cell all of frozen vegetables, different
methods can be used.
 Methods of Thawing Vegetables
1. Thaw by cooking direct from frozen stage. Boil a
little water as possible, generally about ½ to ¾ cup
of water per 16 ounces of frozen vegetables in a
covered saucepan over a low to medium heat. Some
nutrients may dissolve in water, that is why it is
important to use a little water as possible.
Occasionally separate pieces of vegetables as they
cook until it becomes tender(typically 6 to 10
minutes)
 Methods of Thawing Vegetables
2. Stir-fry or microwave the frozen vegetables by
placing directly in a microwave-safe bowl with 1 to 5
tablespoon of water for 4 minutes. Check the
vegetables and stir them. Continue cooking until they
are heated through. To stir-fry, heat a frying pan or
wok and add vegetable or corn oil. Gently add the
frozen vegetables and stir-fry for 4 to 8 minutes until
they become crisp.
 Methods of Thawing Vegetables
3. Partially thaw specific leafy and bulky frozen
vegetables such as broccoli, turnips and green
spinach by running them in their packaging 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
 Preparing Fresh Vegetables
1. Washing
 Wash all vegetables thoroughly
 Scrub well unpeeled vegetables, like potatoes for baking
 Wash green leafy vegetables in several changes of cold
water
 After washing, drain well and refrigerate lightly covered to
prevent drying.
 Preparing Fresh Vegetables
2. Soaking
 Do not soak vegetables for long periods to prevent flavor
and nutrient loss.
 Cabbage, broccoli, cauliflower may be soaked for 30
minutes in cold salted water to eliminate insects.
 Limp vegetables can be soaked briefly in cold water to
restore crispness.
 Preparing Fresh Vegetables
3. Peeling and Cutting
 Peel vegetables as thinly as possible.
 Cut vegetables into uniform pieces for even cooking
 Treat vegetables that brown easily with acid (potatoes,
eggplants, sweet potato) or hold under water until ready
to use.
 Save edible trim for soups, stocks and purees.
 Basic Knife Cuts
1. Chopping – done with a straight, downward
cutting motion.
2. Chiffonade (shredding) – making very fine
parallel cuts.
3. Dicing – producing cube shapes
4. Diamond (lozenge) – thinly slicing and
cutting into strips of appropriate width
5. Mincing – producing very fine cut usually for
onions and garlic
 Basic Knife Cuts
6. Julienne and baton net – making long
rectangular cut
7. Pays Anne (Fermi ere) – making curved or
uneven cuts of the same thickness
8. Rondelle – making cylindrical cut
9. Bias –making diagonal cut
10. Oblique, or roll cuts – making diagonal cut by
rolling the long cylindrical vegetables