PREPARING VEGETABLE DISHES Principles in Preparing Vegetables • When vegetables are overdone, they lose a lot of their fresh flavor and texture. • overcooking vegetables ruins their vibrant colors, making them less appetizing to look • Even a small amount of nuts or seeds can make a big difference in the taste of a dish. • Vegetables that are young have a milder flavor than those that are old. When it comes to leafy greens, young ones are tastier and milder than older ones. If you're going to eat it raw, look for a young one. Vitamins found in Vegetables 1. POTASSIUM-rich diets may help keep blood pressure in the normal range. Sweet potatoes, white potatoes, white beans, tomato paste, sauce, and juice, beet greens, soybeans, lima beans, spinach, lentils, and kidney beans are all potassium-rich vegetables. 2. DIETARY FIBER from vegetables, when consumed as part of a balanced diet, can help lower blood cholesterol levels and reduce the risk of heart disease. Fiber is necessary for normal bowel function. It aids in the relief of constipation and diverticulosis. Fiber-rich meals, such as veggies, might help you feel full while consuming less calories. Vitamins found in Vegetables 3. FOLATE (folic acid) aids in the formation of red blood cells. Women of reproductive age who are considering getting pregnant should drink 400 mcg of synthetic folic acid each day, either in the form of fortified meals or supplements. This lowers the chances of neural tube abnormalities, spinal bifida, and anencephaly during embryonic development. 4. Vitamin A keeps eyes and skin healthy and helps to protect against infections. 5. Vitamin C helps heal cuts and wounds, and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Washing Fresh Vegetables 1. Wash, rinse, sanitize, and air-dry all food-contact surfaces, equipment, and utensils that will be in contact with produce, such as cutting boards, knives, and sinks. 2. Wash all raw vegetables thoroughly before combining with other ingredients, including • Unpeeled fresh vegetables that are served whole or cut into pieces. • Vegetables that are peeled and cut to use in cooking or served ready-to-eat. Washing Fresh Vegetables 4. Wash fresh produce vigorously under cold running water or by using chemicals that comply with the FDA Food Code. Packaged vegetables labeled as being previously washed and ready-to-eat are not required to be washed. 5. Scrub the surface of firm vegetables using a clean and sanitized brush designated for this purpose. 6. Remove any damaged or bruised areas. 7. Label, date, and refrigerate fresh-cut items. Characteristic of Quality Vegetable 1. Vegetables should be free from surface blemishes due to decay and those free from bruises because they are more perishable. 2. Vegetables that are in season are more nutritious, better in flavor and cheaper in cost. 3. Leafy vegetables should be the young ones, must be bright in color and are not wilted. Characteristic of Quality Vegetable 4. Vegetables should be fresh and free from dirt. 5. Vegetable pods should be full and easily snapped, not dry looking and are still green. It should also be crisp and of medium size. 6. Root crops are best without dark spots, free from dirt and do not have deep eyes. It must be crisp not soft. 7. Dry seeds or legumes must not have holes and not powdery. Thawing of Frozen Vegetable • Various techniques can be employed to maintain the delicate cell walls of frozen vegetables. Cooking directly from the frozen stage will help to speed up the defrosting process. • In a covered saucepan over medium heat, bring as little water as possible to a boil, approximately ½ to 2/3 cup of water per 16 ounces of frozen vegetables. • As the vegetables cook, add them to the pot and separate them as needed. For 7 to 10 minutes, the Veggies should be soft but not falling apart. Thawing of Frozen Vegetable • As an alternative to cooking, you can microwave or stir-fry frozen vegetables by placing them in a microwave-safe bowl with 2 to 4 tablespoons of water and heating them for 4 minutes in a wok or skillet • Add peanut or corn oil to a hot pan if you want to stir-fry. Stir-fry your frozen vegetables for 5 to 7 minutes, or until crisp-tender. Formative assessment. Answer the following questions. In your notebook. 1. Write 20 Vegetables that you know. 2. What qualities should be consider in buying vegetables? 3. Why is it important to look for the quality of vegetable? 4. What are the things to consider in Thawing vegetables?
