TLE 10 – 2ND QUARTER

Thawing Frozen Vegetables-

Frozen vegetables are an easy way to include more nutrient-rich foods in your diet. They are convenient,
have a long shelf life and cook quickly. Frozen vegetables are often picked at the peak of ripeness and
flash frozen to preserve nutrients and prevent spoiling.

1. Thaw vegetables in one three ways. Set frozen vegetables in the refrigerator for slow, safe
thawing that takes several hours or overnight as the first option.
2. Sauté, steam, boil or stir fry the vegetables as you prefer. Add herbs and spices, if desired. Avoid
adding butter, oil or creamy sauces which do not freeze well.
3. Remove any excess water and spread the vegetables in a single layer on a cookie sheet or
freezer-safe tray. Allow them cool slightly.
4. Freeze the vegetables as fast as possible to maintain quality and prevent the formation of ice
crystals.
5. Repackage the vegetables in freezer bags or glass containers for easier storage once they are
fully frozen.

Market Forms of Vegetables: Selection and Storage

1. Fresh
Desirable Qualities: Storage:
a.) Crisp a.) Store in Fridge
b.) Bright Color b.) Eat in 2 to 3 days
c.) Firm
d.) Absence of Decay
2. Canned
Advantages: Disadvantages:
a.) Precooked a.) Higher in sodium
b.) Convenient b.) Possibly mushy texture
Storage:
a.) Store at room temperature
b.) Use by expiration date, if given
3. Frozen
Benefits:
a.) Partially prepared
b.) No need to thaw before cooking
c.) No sodium added
d.) Retain the appearance and flavor fresh-picked veggies
e.) Usually cost less than fresh
f.) Available “ out season”
 Storage:
a.) Keep frozen
b.) Do not refreeze if thawed
4. Dried
The most common dried veggies are legumes (dry beans)
Benefit : Long shell life
Disadvantage: Must soak by dry beans before cooking
Storage : Store in a cool dry place

Methods of Cooking Vegetable Dishes-

How foods are cooked can have a big impact on their nutrient content. That is because many vitamins
are sensitive to heat and air exposure (vitamin C, the B-vitamins and tolate in particular).

Moist Heating Methods-

1. Blanching - Vegetables are briefly put into a saucepan of boiling water and the timing begins
immediately.
2. Boiling - You have up to seven minutes before there is a major color change, so timing is
everything.
3. Braising - Vegetables contain a lots of natural moisture, which releases in cooking.
4. Poaching - This technique is similar to boiling but uses less liquid and a lower heat to gently cook
more fragile vegetables.
5. Steaming - A large pot and a simple steamer baskets are the tools needed to cook vegetables
with this method.

Dry-Heat Methods:

1. Broiling - The heat source is above the food making this a great technique for blistering the skins
of sweet peppers or chilies for easy peeling and smoky flavor.
2. Grilling - This technique is similar to broiling but the heat source comes from below, and a
basting liquid is needed to keep food moist.
3. Roasting - This has become a favorite technique for cooking vegetables.
4. Sautéing - The pan size should be large enough to cook the vegetables in a single layer without
crowding.
5. Stir-frying - Basically, this technique is similar to sauté, but vegetables are cut into smaller
pieces.

Preserving Nutrients of Vegetables:

1. Leave vegetables in big pieces. That way fewer vitamins are destroyed when they are exposed to
air.
2. Always cover your pot to hold in steam and heat.
 3. Use any leftover cooking water for soups and stews, sauces and vegetable juice drink.
4. Eat fruits and vegetables raw whenever possible in salads and smoothies or as whole fruits and
vegetables.
5. Cook vegetables until crisp.
6. Use a little water as possible when cooking.

Plating Vegetable Dishes-

Plating is the art of modifying, processing, arranging, or decorating food to enhance its aesthetic appeal.

Five Basic Elements of Plating:

1. Create a Framework - Start with drawings and skand others to visualize the plate. Find inspiration
from a picture or object.
2. Keep it simple - Select one ingredient to focus on and use space to simplify the presentation.
3. Balance the dish - Play with colors, shapes, and textures to ensure diners are not overwhelmed. The
presentation should never overpower flavor and function.
4. Get the right portion size - Ensure there is the right amount of ingredients and the place
complements the dish, not too big or too small.
5. Highlight the Key Ingredient - Ensure the main ingredient stands out and pay equal attention to the
“support”.

Classic Plating (Western Style) techniques use the three basic food items of starch, vegetables and main
in a specific arrangement.

Main : Between 3 to 9 o’clock

Starch : Between 9 to 11 o’clock

Vegetables : Between 11 to 3 o’clock

Plating for Asian Dishes:

1. Communal - Sharing is an important aspect of the Asian Dining Culture and communal dishes are
very common.
 2. Individual - As more Asian restaurants adopt a more modern style, smaller individual-sized
servings are becoming increasingly common.
3. One-dish meals - Local favorites such as Nasi Lemak are complete meals. The starch is usually
plated in the center, topped with protein and vegetables placed around the sides.

Factors of Plating:

1. Molded ingredients- Cleverly cut or sculpted ingredients can enhance the visual appeal of
dishes.
2. Sauces- Create accents in form of dots on the side of the plate or as character on one side of the
plate.
3. Garnishes- Garnishes serves as an accent to perk up or highlight the color of the main dish.

Techniques in Storing Vegetables:

1. Refrigerate peppers, lettuces and vegetables in the cabbage family – Certain vegetables lose
their flavor if they are refrigerated. Others must be refrigerated to keep them fresh and slow
down spoilage.
a.) Broccoli
b.) Cabbage
c.) Cauliflower
d.) Peppers
e.) Carrots
f.) Lettuces
g.) Peas
h.) Celery
2. Store other vegetables at room temperature – Some vegetables are damaged quickly by cold
temperatures.
a.) Tomatoes
b.) Eggplant
c.) Squash
d.) Cucumbers
3. Keep certain items in cool, dry location - Some vegetables must be stored in cool, dark, and dry
location to slow sown spoilage and prevent new growth.
a.) Sweet Potatoes
b.) Potatoes
c.) Onions
d.) Turnips
e.) Garlic
4. Separate onions and potatoes – Not all vegetables can be stored in close proximity. The same is
true for many fruits and vegetables.
5. Avoid direct sunlight – For vegetables that keep best at room temperature, you should avoid
direct sunlight.
6. Minimize damage and remove damaged items from storage – Bruises, scrapes, and punctures to
the skin of your veggies compromise them quickly.
7. Place cut vegetables in the refrigerator – Once you cut into most vegetables, you need to
refrigerate any unused portion.