TLE 9 WEEK 3
Overview of Vegetables
Vegetables are an essential part of a balanced diet. They are packed with vital nutrients such as
vitamins, minerals, and fiber, which play a crucial role in maintaining overall health and well-being.
Key Nutrients Found in Vegetables:
1. Vitamins – Vegetables provide essential vitamins such as:
o Vitamin A (found in carrots, sweet potatoes, and spinach) – Important for vision and
immune function.
o Vitamin C (found in bell peppers, tomatoes, and broccoli) – Boosts the immune system
and helps in wound healing.
o Vitamin K (found in kale, spinach, and Brussels sprouts) – Essential for blood clotting and
bone health.
o Vitamin D is essential for the bones and teeth, the immune system, brain health, and for
regulating inflammation.
2. Minerals – Vegetables contain key minerals including:
o Calcium (found in leafy greens like kale and bok choy) – Strengthens bones and teeth.
o Potassium (found in potatoes, squash, and mushrooms) – Helps regulate blood pressure.
o Iron (found in spinach, lentils, and peas) – Vital for oxygen transport in the blood.
3. Fiber – Found in all vegetables, fiber helps in:
o Improving digestion and preventing constipation.
o Maintaining healthy blood sugar levels.
o Supporting heart health by reducing cholesterol levels.
Vegetables can be classified based on the part of the plant consumed, including categories such as
leafy greens, root vegetables, bulb vegetables, stem vegetables, flower vegetables, and fruit
vegetables.
1. Steam Vegetables an edible parts of plants that shoot from the roots or bulbs and always grow
above the ground unlike roots or bulbs (e.g. Asparagus, Celery, Bamboo shoots, Cabbage)
2. Root vegetables are edible plant roots that grow underground and serve as storage organs for
nutrients. They are rich in carbohydrates, fiber, vitamins, and minerals, making them a staple in
many diets worldwide. (e.g Carrot, Radish, Sweet potato, Cassava, Ginger)
3. Bulb vegetables are underground storage structures composed of layers of fleshy leaves or
scales that store nutrients for the plant. They have a strong aroma and are often used as
flavoring ingredients in cooking. (e.g. Onion, Garlic, Shallot)
4. Culinary fruits are fruits that are used in cooking, often in savory dishes, despite being botanically
classified as fruits. They are typically less sweet and more savory, making them suitable for a
wide range of savory recipes. (e.g. Tomato, Cucumber, Eggplant, Bell pepper, Squash)
5. Flower vegetables are plants where the edible part is the flower or the flower buds. These
vegetables are distinguished by their tender texture and subtle, often delicate flavor, which
makes them unique in both savory and sweet culinary applications. (e.g. Broccoli, Cauliflower,
Artichoke)
Basic Knife Skills
In the kitchen, knives are one of the most essential tools, and knowing how to use them properly
is key to cooking efficiently and safely. Basic knife skills involve learning how to handle different
types of knives, execute precise cuts, and maintain safety to prevent accidents. Mastering these
skills not only makes food preparation faster and easier but also enhances the presentation and
texture of your dishes.
When you understand the basic knife techniques, you're able to cut ingredients evenly and
consistently, which leads to more professional-looking results. Additionally, good knife skills allow
you to work more efficiently, whether you're dicing vegetables for a stir-fry or slicing meat for a
stew.
Knife safety tips
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Hold the knife firmly with your dominant hand.
Keep your other hand out of the way. Use ‘the claw’ – make a claw shape with your fingers
with the hand holding the food.
Concentrate on your task while a knife is in your hand. Keep your eyes on what you are
cutting.
Never point your knife at someone or in a general direction.
Always use a cutting board. Put a clean, damp cloth under the cutting board to keep it from
sliding around.
Never put knives in a sink full of water. Always keep your hand on the handle; wash, dry and
then put away immediately.
Keep your knives sharp. Sharp knives are safer than dull ones. They require less pressure and
force to make cuts, which reduces slipping.
Cut round or uneven foods in half first to create a flat surface to rest against the cutting
board.
BASIC CUTS OF VEGETABLES
In cooking, the way we cut
vegetables can affect both the
texture and appearance of a dish.
Proper vegetable cuts not only help
in even cooking but also make the
food more visually appealing.
Learning different cutting techniques
is an important skill in the kitchen.
There are several basic cuts that
chefs and home cooks use regularly,
each serving a specific purpose in
cooking.
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Julienne: The julienne cut, also known as matchsticks, are thin, evenly
and meticulously cut planks. To achieve the julienne cut, you must
work with a high-quality utility knife with a well-sharpened blade. The
julienne cut works best on firm produce like root vegetables, apples,
and carrots.
o
Dice: A cut where vegetables are cut into small, uniform cubes of
varying sizes. One of the most popular knife cuts, dicing, creates
small blocks (aka “dice”) out of food items.
o
Rondelle which means round, are coin-like pieces cut from
cylindrical or conical vegetables. It is one of the easiest classic knife
cuts to achieve. Typical candidates for the rondelle cut are
cucumbers, carrots, zucchini, and eggplant. Because rondelle
mirrors the shape of the product, there aren’t precise dimensions for
this cut.
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Chiffonade: Chefs use the chiffonade knife technique to cut leafy
greens and aromatic herbs into long, thin strips. The official
translation for the French word chiffonade is rags, but don’t let that
deceive you. The chiffonade knife cut creates beautiful curling strips
that resemble ribbons.
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Wedges: A wedge cut is a way of slicing vegetables into triangularshaped pieces, typically done by cutting the vegetable in half or
quarters, then slicing each piece into wedges. This is a popular cut for
vegetables like potatoes, tomatoes, carrots, and bell peppers. It's
often used for roasting or adding to dishes where a chunkier texture
is preferred.