Prepare, Cook and Finish Food: Vegetable Dishes

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Know how to prepare vegetables for basic dishes (20.1.0) A. Description of the characteristics of different vegetables There are different types of vegetables which differ season to season. Vegetables provide nutrients in the body which needs to survive. Different Types of Vegetables:Root Vegetables| Description| Carrot| Carrots have a horn-like shape and its color is orange. Its texture is crisp when fresh; it can be eaten in several ways. Carrots have vitamin A which can increase our poor vision, including night vision.| Beetroot| Beetroots have a circular pointed shape and its color is deep maroon red. When it is raw, beetroots have a crunchy texture, however when it is cooked, it turns soft and buttery. Beetroots improve blood flood, lower blood pressure and better stamina.|Tuber vegetables are underground plant stems that swell to store nutrients. Different Types of Vegetables:Tuber Vegetables| Description| Potato| Potatoes are round and can be in various sizes. It is starchy and comes from the nightshades family. Potatoes provide excellent nutrition. The color of the potato is brown skinned potato tubers. There are other common colors such as red or yellow. Potatoes control diabetes, fight cancer and helps getstronger bones in the body system.| Artichoke| Artichokes have big plump, olive green rounded shape and heavy because of their fully tight closed scales. Its leaves leave a good digestion in the body and have lower cholesterol. It has a good source of fiber and vitamin C. |Pods are plant pods that spits into two halves where one of the sides has seeds attached to that side of the pod. Different Types of Vegetables:Pod Vegetables| Description| Broad Beans| Broad beans are medium sized oval-shaped seeds within a pod and it is light brown in color. It has an earthy flavor, slightly bitter and a creamy texture. It has an excellent source of fiber.| Peas| Peas are small spherical seeds which contained within a pod and it is commonly green in color. Peas are starchy, but high in fiber, protein, vitamins, minerals, and lutein. Peas help lower the cholesterol and reduce the risk of age-related cataracts.|Fungi are commonly known as mushrooms. There are several kinds of mushrooms. Different Types of Vegetables:Fungi Vegetables| Description| Mushrooms-Oyster| Mushroom-Oysters are a fan or oyster capped shaped mushroom. The color could be white to gray or tan to dark brown. It has an earthy flavor and a chewy texture. It prevents from getting high blood pressure and high cholesterol.| Button| Button mushrooms are tiny or medium thumbnail sized mushrooms with rounded caps and short truncated stems. Buttons are creamy white or light tanned brown mushrooms. It has an earthy taste and a tender texture when cooked. It has a good source of Vitamin D and fights cancer.| Shiitake Mushrooms| Shiitake mushrooms have brown, slightly convex caps and have a strong scent of smoky flavor and are a very good source of fiber and a good source of protein. It reduces high blood cholesterol levels.|Vegetable-like fruits are vegetables formed from the fruits of the plants. Different Types of Vegetables:Fruit Vegetables| Description| Tomato|Tomatoes are red and its shape is round, it could be in various sizes. Tomatoes have a fresh taste and a firm texture. It benefits the heart among other organs. Tomatoes are excellent source of vitamin C and a good source of vitamin A.| Aubergine| Aubergine is known as eggplant and it is a large peared shaped vegetable. The color of the vegetable is purple and it has a glossy outer skin and firm white flesh. It has a spongy texture and an earthy flavor. Aubergine benefits the reduction of cancer, weight loss and a better skin tone.|Pulse vegetables are also known as legume, are dried beans like pinto beans, kidney beans and lentils. Different Types of Vegetables:Pulses Vegetables| Description| Kidney Beans| Kidney beans are commonly shaped as a kidney, small or medium sized. Its color is dark red and other beans are white. It has a deep full flavor and a smooth texture. Kidney beans benefit cancer prevention, it functions the brain well and high in protein.| Lentils| Lentils are small and round and mostly used for soup. They are important due to their high protein, complex carbohydrates, and several vitamins and minerals. It manages high blood-sugar disorders, increased energy and benefits heart health.| B. State what should be done if there are problems with the quality of vegetables When picking vegetables, it is necessary to check the quality by its fresh smell and the observation of the fresh-looking color. Also, it helps ensure the soil is free of lead, insect damages, free form blemishes (marks, areas of discoloration of the vegetables) and other contaminants. We must be careful when getting a freely poorly packaged vegetable because it can cause freezer burn which decreases the quality of the vegetables. It could also be in its undamaged packaging. If there are certain problems with the vegetables, then it is most likely to return to its supplier, untouched or unusable.Know how to cook vegetables for basic dishes (20.2.0) C. Healthy eating Considerations when cooking vegetable dishes Eating healthy is a goal for most people; there are certain considerate methodswhen cooking vegetable dishes in a healthy way such as grilling, boiling, baking, steaming and poaching. When cooking, it is best to substitute ingredients from its recipe in order to lighten the dishes. For example: * Cooking fats: It is fat-free and is very high in saturated fats. It is best substituted with low-fat oil, olive oil or spray oils. * All cooking recipes can substitute ingredients in order to mark light, healthy eating vegetable dishes. It could be skimmed milk, low fat cheese, yoghurt, sugar substitutions, olive oil/polyunsaturated fats and low salt. * There are alternative cooking methods used such as grilling, steaming and microwaving. * Controlled portion sizes are mandatory because it controls the weight loss of the body system and help gauge the amount of food in a single serving. It will let us know how many calories it takes and how will it affect the blood sugar. * It is necessary not to add colorings, flavorings or preservatives in the dish because it contains a lot of chemicals and might lose the natural taste of the dish. The main key features are less fat content, fewer calories and lower cholesterol. It must be met in certain dishes, in result of having a healthy balanced diet. Vegetables| Healthy eating considerations when cooking vegetable dishes| Carrot| Using the method of steaming is a healthy addition to a diet however it might lose a small amount of nutrients. The advantages of steaming help boost the antioxidant levels, which helps improve the disease-fighting capabilities. Adding ingredients to the dish will change the nutritional value of the dish. For example, adding olive oil, salt, brown sugar, butter or margarine etc. | Beetroot| Using the boiling method for making beetroot salad is a healthy consideration when cooking vegetable dishes. Cutting the beetroots into strips and boiling it with hot water in smoking point, added with a pinch of salt.| Potato| Using the method of boiling such as mashed potatoes, gives a lot of healthy considerations. From the recipe of mashed potatoes, there are several substitutions which can be used in order to fix a healthy dish. Skimmed milk, low salt, low fat oil etc.| Artichoke| Using the method of boiling for Artichoke Gribiche. Slice artichokes in half then boil them into hot water in smoking point and add lemon juice.| Broad beans| For example, beans with ham, it could be substituted with other similar ingredients suchas the ham. Instead of the regular ham, it could be substituted with low-fat ham. Regular oil could be switched with low-fat oil or olive oil.| Peas| Using the method of sautéing for Sautéed green peas with tarragon butter, it can be substituted with low-fat butter and low-salt.| Mushrooms-oyster| Using the method of grilling for the mushroom oyster sandwich will release the flavor and surrounding smell of the mushroom and chewy texture. It could be substituted with wheat bread, low salt and low fat sauces which can be used.| Button mushrooms| Using the method of grilling for Portabello mushroom burger can be substituted with wheat bread, adding lettuce, low salt and low-fat cheese.| Shiitake Mushrooms| For instance, mushroom soup, for the seasoning; it could be seasoned with low-salt.| Tomato| For example, the tomato sauce, instead of putting salt, substitutes with low-salt. It may taste better if tomatoes are more added in order to taste the natural flavor of the tomato.| Aubergine| Using the method of baking for the vegetable lasagna. Since it will be baked, the texture and taste of the eggplant will be natural and crisp by the bite.| Kidney beans| For chilli con carne can be substituted with low salt and the taste and texture is firm by the bite.| Lentils| For example, Fakes. It is a traditional Greek lentil soup. It is considered a filling and healthy meal. It could be healthy when substituted with extra virgin olive oil, brown onion etc. The lentils are boiled over medium high heat and simmered in 10 minutes in order to release the natural flavor of the lentils.|D. State the reasons for blanching vegetablesVegetables| Reasons for blanching vegetables| Carrot| The purpose for blanching carrots is to slow the action of the enzymes for freshness. It will cause carrots to keep their color, texture and flavor longer. It is also a good way to quickly cook carrots without sacrificing texture, flavor and nutrition.For cut carrots, it is best to blanch them about 3 minutes, however if it is a whole carrot, 5 minutes.| Beetroot| The purpose for blanching beetroots is to soften and it will slow the process of enzymes, keep the color bright however if it is blanched for a long time, then it will lose all the nutrients of the vegetables.| Potato| The purpose for blanching potatoes is to soften and it alsodestroys the enzymes present in the potatoes, so that it may not turn dark, even though it may exposed to oxygen, as raw potatoes does. It helps to remove the skin, keeps them fresh and colorful, maintains color and reduces microorganisms.| Artichoke| The purpose for blanching artichokes is to soften the scales or leaves of the vegetable. It will slow the process of the enzymes and keep the color bright.| Broad beans| The purpose for blanching broad beans is to soften in and out the shape of the beans without destroying its shape and it helps retain the vitamins.| Peas| The purpose for blanching peas is to brighten and fix the color of the vegetable. Blanching makes peas extra crunchy without completely cooking them and it also preserves the sweet taste and texture of the peas.| Mushrooms-oyster| The purpose for blanching mushroom-oysters is to clean off surface dirt and microorganisms. It reduces the action of enzymes which can destroy the fresh flavor after four weeks and shrinks due to the loss of its juices, making it its proper fill.| Button mushrooms| The purpose for blanching button mushrooms is to stop the process of enzymes which can destroy the fresh flavor and clean off the surfaces of dirt.| Shiitake Mushrooms| The purpose for blanching shiitake mushrooms is to shrink mushrooms in order to obtain the proper fill due to the loss of the mushroom juice. After blanching, it is easier to slice the mushrooms in half.| Tomato| Sometimes you have to blanch something in order to prep it for further use. The purpose for blanching tomatoes is to soften the skin in order to peel of the outer part of the tomato for the Concassé without destroying the inner shape of the tomato.| Aubergine| Blanching aubergine will destroy the vegetable. It is best to soak them.| Kidney beans| The purpose for blanching kidney beans is to cleanse the surface of dirt and organisms, brightens the color and helps retard loss of vitamins.| Lentils| The purpose for blanching lentils is to soften and is to encourage growth of crisper, longer, less stringy stems, with a less bitter flavor.|

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