Académique Documents
Professionnel Documents
Culture Documents
Overview
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 provide nutrients vital for health and maintenance of your body.Eating vegetables provides health
benefits to people like reduced risk of some chronic diseases including heart attack and stroke, protect them against
certain types of cancers, 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.
Vegetables need to be prepared before they are ready to serve or used as an ingredient in a cooked dish. Prior to
preparation you need to identify the various kinds of vegetables and different tools and equipment needed in the
preparation of vegetables. It is an important factor to consider in the preparation of vegetables.
Classifications of Vegetables
Gourd family
- cucumber, pumpkin, chayote
1. Fruit
Vegetables
Cabbage family
- cabbage, broccoli, cauliflower, Brussels sprouts, bokchoy
Onion
family
Leafy greens
- spinach, lettuce
Mushrooms
chopping board
-- used to hold item while chopping
bowls
- used to hold vegetables
utility tray
- used to hold ingredients
sauté pan
- for sautéing or stir frying vegetables
steamer
- for steaming 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 chlorophyllins which produces a more intense green color.
The addition of baking soda when cooking that results to brighter green color, is an example.
3. Flavonoids
3.1 - Anthoxanthin – responsible for the yellow pigments
3.2 - Anthocyanins – responsible for red and blue to violet pigments (beets) Tube, eggplants
Factors to consider in choosing good quality vegetables
1. Freshness
Fresh vegetables should be crisp and bright in colors.
5. Variety
Different varieties differ in color, shape, texture and sometimes flavor.
Vegetables are good sources of food nutrients that are very important in everyday meals.
1. Vitamin A
- Green leafy vegetables are sources of vitamin A.
Example:
alugbati
ampalaya leaves
kalabasa leaves
malunggay
petchay
sili leaves
2. Vitamin C
Example:
cabbage – type vegetables
bell peppers
lettuce
potatoes
dark green and yellow vegetables
3. Vitamin B – complex
Beans and leafy greens are rich sources of vitamin B – complex
Example:
ampalaya tops
kulitis
pepper leaves
saluyot
dried beans
4. Complex carbohydrates
Complex carbohydrates are carbohydrate molecules with more than 20 – sugar residue. They
are called as polysaccharide.
Functions of Carbohydrate:
1. Source of energy ( protein sparing and prevents ketosis)
2. Source of B-vitamins for CHO metabolism
3. Type of carbohydrate chosen determines:
Fiber content
Glycemic load of diet
Nutrient density and phytochemical content
Example:
wheat bran
whole grain breads and cereals
cabbage
carrots
Brussels sprouts
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.
Apply safe and accurate cutting techniques in preparing vegetables according to enterprise standards.
A. Trimming Artichoke bottom
1. Start by filling a bowl with cold water and lemon into it. (You could
also use a dash of vinegar) this will slow the browning on the surface of the
artichoke when it is cut and exposed to air.
3. Continue removing leaves until you are left with light colored, tender
leaves. Rub surfaces with lemon.
2. Trim the remaining dark green surfaces at the base, including stalk
and continue to rub with lemon.
3.
6. Cut the artichoke in half.
8. Pull out all of the tough red fibers, leaving the soft green leaves in
place.
9. Cut the artichokes lengthwise into sizes that suit your recipe and
place it in the water bath with lemon before cooking.
B. Trimming Asparagus
3. Repeat with the whole bunch of asparagus. Purplish ends on the left are
destined for stock, and greenish spears to be trimmed.
4. Trim or cut them into one inch length for cooking.
C. Preparing Avocados
1. Grip the avocado gently on one side with one hand, cut the avocado lengthwise
around the seed.
4. Gently tap the seed with a knife and twist to get the seed out and discard.
1. Pull off any bruised or wilted outer leaves from a red or green cabbage head.
3. Cut the halves into quarters lying flat side down on the cutting board.
4. Use a paring knife to remove the hard core. Repeat with remaining cabbage
quarters.
1. To remove the paper skin of garlic, cut off the base of the clove.
2. Place the clove on a board and gently slam it with flat side of a knife.
3. The skin will burst and can easily be removed.
F. Cleaning leeks
1. Cut off and discard the dark green leaves. Trim and discard the roots.
4. Transfer them to a bowl of cold water and swish them around a few times.
5. With hands loosely cupped, lift the leeks out of the bowl and place them on a
plate or work surface (or colander).