COOKERY

COOKERY MODULE 12: Vegetable and Vegetable products

Subject Teacher: Mr. Paolo Lajom
Lesson Description: This lesson deals with the skills and knowledge requires in preparing vegetable product.
Objective:
By this lesson, students will be able to:
1. Observe different kinds of vegetables
2. Classify vegetable according to its category
3. Prepare vegetable products into a gourmet dish.

Introduction

Vegetables are parts of plants that are consumed by humans or other animals
as food. The original meaning is still commonly used and is applied to plants
collectively to refer to all edible plant matter, including the flowers, fruits,
stems, leaves, roots, and seeds. The alternate definition of the term is applied
somewhat arbitrarily, often by culinary and cultural tradition. It may exclude
foods derived from some plants that are fruits, flowers, nuts, and cereal
grains, but include savory fruits such as tomatoes and courgettes, flowers
such as broccoli, and seeds such as pulses.

There were several people who are not fan of eating vegetables. But for some, These are the only kind of food
they want to eat. In the dietary aspect, there is a diet that has been called "vegan", and this was different from
vegetarian.

In this lesson, several things we didn't know about vegetables will be discussed and explain.

- Among the most versatile of nature’s many food substances are fruits and vegetables. They can be eaten
cooked or raw; in their native state or in a completely changed appearance; by themselves or in combination
with other food items. Almost anyway, shape or fashion of preparation or serving is possible and appropriate for
these food items.

- Fruits and vegetables give color, flavor, and texture to our meals. In addition, fruits and vegetables are
important sources of vitamins and minerals needed for growth and normal physiologic functioning of the body.
The diverse and interesting flavors of fruits and vegetables make our meals more appetizing.

CLASSIFICATION OF VEGETABLES

Vegetables are classified according to parts of plants used, chemical composition, and nutritive value.

According to Parts of Plant Used

 Roots are underground parts of the plant. Example: cassava, sweet potato, taro,
radish, yam beans, togue, and ube.

 Tubers are short thickened, fleshy parts of an underground stem-like potato.

 Bulbs are underground buds that send down roots

and are made up of very short stems covered with layers.
Example: garlic, onion, leeks, chives, and shallots
 Seeds are parts from which a new plant will
grow. Example mungbean, garbanzos, cowpea,
kidney bean, soybean, white bean.
 Stem and shoots are stalks supporting leaves, flowers, and fruits
 Leaves include alugbati, ampalaya leaves camote tops, kangkong, celery,
spinach, cabbage, mustard, petchay, pepper leaves.

alugbati leaves
  Fruits include ampalya, upo, sayote, cucumber, eggplant, breadfruit , okra, patola, squash, tomato, and
sweet pepper.
 Flowers are exemplified by cauliflower, squash flower and caturay.

Katuray

According to Chemical Composition

1. Carbohydrate-rich – examples: seeds, roots, and

tubers

2. Protein-rich - include seeds such as legumes and

pulses

3. Fat rich – examples: nuts, olives, and avocado

4. High moisture content – examples: mushrooms,

tomatoes, celery, cauliflower, radish, lettuce,
and cabbage

According to Nutritive Value

1. Minerals

2. Vitamins

3. Other carbohydrates

According to pigment or color

1. Green color pigment – CHLOROPHYLL

– peas, asparagus, green bean, cabbage,
spinach, broccoli, green pepper

2. Yellow and Orange pigment –

CAROTENOIDS – carrots, yellow camote,
squash, ripe papaya, corn.

3. Red color pigment – ANTHOCYANINS–

(red, blue, and purple) red cabbage, beets,
red pepper, pamintom, tomatoes, red
watermelon.

4. White color pigment – ANTHOXANTHINS – potatoes, yellow-

skinned onions, cauliflower.

Flavonoids- are pigments widely distributed in plants and include

ANTHOCYANINS and ANTHOXANTHINS.

According to flavor and aroma

1. mild

2. strong

3. pungent
 Texture and Characteristic of Vegetables and Fruits

1. Toughness

2. Stringiness

3. Slicing quality

4. Crispness

SELECTING FRUITS AND VEGETABLES

Fruits and vegetables taste great and add lots of variety and important nutrients to meals and snacks. Use these
buying tips at the grocery store, farmers’ market, or produce stand.

1. Choose to produce carefully

Avoid fruits and vegetables with cuts, bruises, insect holes, mold, or decay.
At the same time, the fruit does not need to be “perfect” to taste wonderful.
All shapes and sizes make great fruit and vegetables.

2. Fresh may not always be the best!

In the middle of the winter, you can get peaches from Peru, but they are
expensive and have traveled for weeks by the time you buy them. Fresh
produce is best when bought in season and locally for maximum flavor and
nutrition. Research has shown that frozen fruits and vegetables are just as
nutritious as fresh vegetables and have less waste. Be mindful when buying
canned fruits or vegetables. Canned fruits and vegetables are also nutritious
but often have added salt and corn syrup- and nutrients may be lost in the
liquid in the can. Avoid those with added corn syrups and added salt.

3. Fruit is widely available year-round but ripeness is the key

When a fruit is ripe it softens and generally the color changes.

Starches turn into sugar although the calories remain the same.
The ripening process depends on the fruit. Melons and citrus
fruit (for example oranges and grapefruit) will not get any
sweeter once picked. Peaches and bananas change color and
get sweeter. Some fruits are picked before they are ripe
because they bruise easily in the shipment (for example pears
and bananas). To ripen, place on the kitchen counter for a few
days or place in a brown paper bag. To speed up ripening, add a ripe banana or apple to the bag. When fruit is
ripe, eat it right away or refrigerate.

4. Buy fresh vegetables frequently and use them as soon as

possible

Select vegetables that are crisp and colorful, not limp, and
starting to turn brown. For maximum savings, select vegetables
in season. Clean and cut them yourself. Prepare them ahead of
time and keep them in the refrigerator to make dinner quick and
convenient. If convenience is very important to you, look for
some of the prewashed and cut up vegetables in your produce
section. In addition to bags of salad, you will find chopped
onions and peppers, grated carrots and cabbage for slaw, and
ready to cook stir fry vegetables.

5. Buy frozen unsweetened fruits and vegetables without added sauces

Keep frozen until ready to use. Use within 6 months of purchase.

Frozen fruits and vegetables are handy for quick and easy meal
additions.
The standard for Cooked Vegetables

1. Cooked vegetables that are not starchy should be tender but still slightly
crisp.

2. The starchy vegetables such as potato should be soft throughout.

3. Cooked vegetables should be flavored and pleasant to the taste.

4. Seasonings and sauces should not dominate the natural flavor of the
vegetables but complement it.

5. Color is very important to the appearance of vegetables.

REMINDERS IN THE PREPARATION OF VEGETABLE DISHES

1. The best vegetables to serve are those that have a fresh garden look and
taste

2. Cook vegetables whole or in big pieces, Use a little amount of water

unless it is soup or sauce, and cover the pot while cooking.

3. Cook legumes like monggo, garbanzos, and sweet peas, initially in high
heat. When the water is already boiling, lower the heat to a simmering point.

4. You may combine legumes with meat and other vegetables or they may be
cooked in syrup and served as dessert.

5. Vegetables that are eaten raw, like lettuce and tomatoes, should be well
washed even though they do not look dirty.

Cooking root crops and cereals

Minimize the starchy taste that is commonly present in root crops, such
as ube, sweet potatoes, togue, potatoes, and many others like cereals.

• Cook these until the starch and carbohydrates present are cooked.

• When cooked, the shape and size vary; rice for instance, when cooked
becomes swollen, soft, and opaque. Don’t overcook cereals so it will not become mushy, watery, or soggy.

Buying fruits and vegetables

High-quality fresh fruits and vegetables are firm and heavy for their size but must be matured to a stage where
ripening is assured. The color of the high-quality fruits and vegetables is bright and the skin is unmarked and
without blemishes.

Ways of cooking vegetables

1. Blanching- Preferably simmer vegetables in minimum amount of water.

2. Frying- Stir-frying using a small amount of fat. Deep fat frying is also applicable depending on the vegetable.
Deep fat is used to cover or float vegetables

3. Broiling- Cooking over direct heat like that of cooking “inihaw na talong.”

4. Braising Place food in a covered pan or skillet with about 2 tbsp. butter or moist drippings 1 or 2 tbsp. water.

5. Steaming
6. Pressure cooking -Nutrients are often conserved due to the shorter cooking time required and the use of a
small amount of cooking liquid.

Vegetable, in the broadest sense, any kind of plant life or plant product,
namely “vegetable matter”; in common, narrow usage, the term vegetable
usually refers to the fresh edible portions of certain herbaceous plants—
roots, stems, leaves, flowers, fruit, or seeds. These plant parts are either
eaten fresh or prepared in a number of ways, usually as a savory, rather
than sweet, dish.

Why is it important to eat vegetables?

Eating vegetables provides health benefits — people who eat more vegetables and
fruits as part of an overall healthy diet are likely to have a reduced risk of some
chronic diseases. Vegetables provide nutrients vital for the health and maintenance of
your body.

Nutrients

 Most vegetables are naturally low in fat and calories. None

have cholesterol. (Sauces or seasonings may add fat,
calories, and/or cholesterol.)
 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 to maintain healthy 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 the 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, spina 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.

Health benefits

 As part of an overall healthy diet, eating foods such as vegetables that

are lower in calories per cup instead of some other higher-calorie food
may be useful in helping to lower calorie intake.
 Eating a diet rich in vegetables and fruits as part of an overall healthy
diet may reduce the risk for heart disease, including heart attack and stroke.
 Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against
certain types of cancers.
 Adding vegetables can help increase the intake of fiber and potassium, which are important nutrients
that many Americans do not get enough of in their diet

Diets Related to Vegetables

THE CORE DIFFERENCE

Vegans eat no animal products, while vegetarians don’t eat

animals, but may eat products that come from them (such as dairy
and eggs). People typically choose these diets because of health
concerns, religious restrictions or moral concerns about harming
animals.

Although all vegans tend to follow the same set of clear cut guidelines – eat nothing that came from an animal –
there are a few different types of vegetarian diets.

VEGETARIANISM

Lacto-ovo (or ovo-lacto), from the Latin words for milk and egg, is the most common type of vegetarian. As the
name suggests, people who follow this diet eat dairy products and eggs but avoid meat, poultry and seafood.

Lacto vegetarians eat dairy products but no eggs, meat, poultry or seafood.

Ovo vegetarians eat eggs but no dairy products, meat, poultry or seafood.

Pesco vegetarians, or pescatarians, don’t technically meet the common definition of vegetarian. People who
follow this semi-vegetarian diet eat fish and other seafood but no poultry or meat.

VEGANISM

Vegans who choose this diet for moral reasons tend to be passionate
about animal welfare, so many avoid wearing leather and suede because
they are made from animal skins. They may also avoid any fabrics that
are made from animal byproducts, including wool and silk, because the
animals used to produce these materials are often harmed in the process.
Many vegans also look for cruelty-free cosmetics and beauty products.

FOODS TO AVOID

Because many people don’t realize how many seemingly animal-free foods actually contain small amounts of
animal products, becoming vegan or vegetarian can come with a lot of surprises. For instance, non-fat yogurt
and candies often include gelatin, which is made with animal parts, and some orange juice brands are fortified
with omega-3 from fish.

For vegans and vegetarians, it’s important to ask questions about how restaurant food is prepared before
ordering it. Many soups and sauces that don’t seem to contain meat are made with chicken or beef stock,
tortillas are sometimes made with lard, and fried foods may be made with animal fat.

Vegans also avoid honey, and have to carefully read the ingredient labels of any new foods. For instance, some
chocolate is vegan, but other types include milk.

A vegetarian diet can include…

 Vegetables and fruits

 Grains and pulses
 Nuts and seeds
 Eggs
 Dairy products
 Honey

A vegetarian diet does not include…

 Meat or poultry
 Fish or seafood
 Insects
 Gelatine or animal rennet
 Stock or fat from animals
Quiz No. 12

Answer the following number.

1. Explain how important eating vegetable in our daily eating habits

2. Give 5 examples of veggie that has seeds as part if eat.
3. Give 3 examples of veggie that flower is part of it.
4. Chemicals/nutrients included in the veggie seeds like legumes and pulses
5. Chemical/ nutrients included in the veggie like mushroom, tomatoes, celeries and cauliflower
6. Chemical/nutrients included in the veggie like seeds, roots, and tubers.
7. Chemical/ nutrients included in the veggie like nuts, olive and avocado.
8. This describe the mildness, strongness and pungentness of vegetables.
9. Explain what is vegan
10. Explain what is vegetarian.

Activity no. 12

The student will demonstrate how they will cook a vegetable dish. They will record their selves while preparing
and cooking the vegetable. (for this activity make sure you will use 3 kinds of vegetable in one dish) Please
send it to [email protected]