TLE

• Vegetables


  Parts of a plant used for viands and salads, including leafy vegetables, stems and bulbs, root crops, and fruit vegetables
• Fruits


  Products of a plant that are sweet, fleshy, and juicy, and are mostly eaten as dessert
• Nutritive value of fruits and vegetables

  • Contain large amounts of vitamins and minerals essential for health
  • High in water content
  • Low in calories and fats
  • Composed of antioxidants and fibers that help protect the body from diseases
• There should be a sufficient amount of fruits and vegetables included in every meal
• A diet rich in vegetables and fruits can lessen the risk of cancer, diabetes, stroke, eye and digestive problems, and can help lower the cholesterol level in the body
• Carbohydrate


  One of the main nutrients present in fruits and vegetables, providing the body with energy. Also a good source of fiber that helps improve digestive functions, lower cholesterol level, and lessen the risk of diabetes
• Other nutrients in fruits and vegetables

  • Potassium
  • Folate
  • Vitamin C
  • Vitamin A
  • Vitamin B
  • Minerals
• Potassium


  Essential in neutralizing the bad effects of sodium in the blood pressure, nerve and muscle functions and regulating electrolytes
• Folate


  Abundant in avocado, spinach, peas, kidney beans, lettuce, sprouts and asparagus. Needed in the formation of DNA together with B Vitamins
• Vitamin C


  Derived mostly from citrus fruits. Helps the body to repair itself, resist infections, and build a stronger immune system. Helps the body to form and maintain collagen
• Vitamin A


  Significant in the development of normal vision, maintaining normal cell growth and proper immune function. Promotes the normal growth of bones and teeth; helps maintain healthy skin tissues and night vision
• Vitamin B


  Prevents beriberi; helps the body to use carbohydrates; helps the body to break down proteins
• Minerals


  The human body needs 21 minerals to maintain good health. Needed to build bones, soft tissue and other compounds
• Classifications of vegetables


  • Leafy vegetables
  • Stems and bulbs
  • Roots and tubers
  • Flower vegetables
  • Legumes or seed vegetables
  • Fruit vegetables
• Guidelines in buying fruits

  • Buy early in the morning
  • Buy in-season fruits
  • Avoid buying large quantities
  • Select ripe but firm fruits
  • Choose vibrant colors or good aroma
  • Decide use before buying
• Principles of cooking fruits

  • Underripe or firm texture require cooking
  • Use skin when cooking fresh fruits
  • Use small amount of water
  • Amount of sugar depends on fruit sweetness
  • Serve cooked fruits immediately
• Guidelines in buying vegetables

  • Buy free from bruises and damages
  • Choose young and fresh leafy vegetables
  • Buy dry seeds or legumes without powdery texture
  • Buy root crops free from dark spots and dirt
• Principles of cooking vegetables

  • Cook leafy vegetables uncovered
  • Peel and cut just before cooking
  • Avoid soaking to retain nutrients
  • Use smallest amount of water for boiling
  • Half cook leafy vegetables for crispier texture
  • Cook starchy vegetables long enough to gelatinize
• Market forms of vegetables

  • Fresh or raw
  • Frozen
  • Canned
• Principles in cooking vegetables - Texture changes

  • Heat softens fiber
  • Alkali like baking soda makes vegetables mushy
• Principles in cooking vegetables - Flavor changes


  • Longer cooking time leads to more flavor loss
• Principles in cooking vegetables - Color changes


  • Appearance is important, natural color should be preserved
• Factors responsible for nutrient loss in vegetables

  • High temperature
  • Long cooking time
  • Leaching
  • Alkalis like baking soda
  • Active plant enzymes
  • Oxygen
• Pigments


  Compounds that provide vegetables their varied and pleasing colors, reacting differently to heat, acid, and other elements during cooking
• Chlorophyll


  Substance found in plants that makes them green
• Moist-heat cooking methods for vegetables

  • Blanching
  • Boiling
  • Braising
  • Poaching
  • Steaming
• Dry-heat cooking methods for vegetables

  • Broiling
  • Grilling
  • Baking and roasting
  • Sauteing, panfrying, and stir-frying
• Sauces for vegetable dishes


  • Hollandaise sauce
  • Tomato sauce
  • Bechamel sauce
• Accompaniments for vegetable dishes

  • Cream
  • Clarified butter
  • Cheese
• Factors responsible for nutrient loss in vegetables

  • Excessive cooking temperature
  • Long cooking time
  • Large surface area exposed
  • Exposure to high acid and alkalis
  • Over handling during preparation