This document provides information on preparing, selecting, cooking, and marketing vegetables and fish/shellfish. It discusses cutting vegetables appropriately for different cooking methods. It also outlines factors to consider when selecting vegetables such as appearance, seasonality, and maturity. Various cooking methods for vegetables are described like boiling, braising, steaming, and frying. Finally, it discusses the nutritional value and forms of fish and shellfish available in markets.

1. PRINCILES OF PREPARING
VEGETABLES

2. 1. Cut the vegetables suitably for
the intended purpose.
a. for deep-fat-fried vegetables, cut into inch-thick slices
as in sweet potatoes and eggplant for tempura.
b. For stir-fried vegetables, like onions, leeks, green or
red pepper, celery, mushrooms, and cabbage, cut into
tin slices so they will cook quickly.

3. 2. All vegetables should be inspected for blemishes, worms, and
decayed parts.
3. Wash leafy vegetables very carefully under cool running water
that are to be eaten raw. They should be washed three times by
splashing the leaves up and down, and drained after wards.
3. Scrub potatoes and other root crops with a vegetables blush.
4. Cut vegetables only just before cooking to prevent loss of
vitamins and minerals.

4. 6. Are vegetables as thin as possible using a vegetable
peeler to minimize waste of nutrients and money.
7. Use only a small amount of water in cooking vegetables.
8. Cover saucepan to make cooking time shorter.
9. Avoid stirring the vegetables to prevent loss of Vitamins C.
10. Avoid over cooking of vegetables.
11. Serve vegetables immediately after cooking.

5. Thawing Frozen Vegetables
Food remains safe while frozen but danger
sets in between 4 oC to 60oC when a
bacterium multiplies rapidly. Thaw food in the
refrigerator in cold water less than 70%, or in
microwave if cooking takes place immediately.

6. 1.Thawing in the refrigerator
a. It takes the longest time. Set the frozen
vegetables in the refrigerator for slow. Safe
thawing, which takes several hours or overnight.

7. 2. Thawing in cold water
a. It requires less time but requires more attention to
ensure that the water is kept cold (less than 21oC) and
changed every 30 minutes.
b. Vegetables encased in plastic container immersed in
water should be change every 30 minutes.

8. 3. Thawing in the microwave oven
a. Microwave the vegetables which have been removed from
their packaging, set process on defrost at 30 percent power
according to weight.
b. Use the microwave when the food is to be cooked
immediately.

9. Market Forms of Vegetables
1. Fresh - Fresh vegetables available in wet markets and supermarkets based on the part of
the plant are:
a. Leaves- alugbati, kamote tops, kangkong, spinach, bitter melon leaves, cabbage, lettuce,
mustard, Chinese cabbage, pepper leaves, green onion and leeks, Brussel sprouts, parsley
b. Flowers cauliflower, squash flower, katuray, broccoli
c. Stem or short-stalk supporting leaves, flowers- celery, bamboo shoots, ubod or coconut ith,
asparagus
d. Roots (underground part of plants)- sweet potato, cassava, carrot, beets radish, yam,
turnuse,. Bulbs
-Underground bulbs, very short stem covered with layers -Chives, onions, shallots, garlic

10. f. Fruits- chayote, bitter melon or ampalaya, bottle gourd or upo, sweet green and red
pepper, eggplant, okra, squash, tomatoes, cucumber.
g. Seeds
-Parts from which a new plant will grow
-Referred to as legumes
-Mung beans, chick peas, soybeans, kidney beans, lima beans or patani
h. Tubers
-Short thickened fleshy art of an underground stem
-Include potatoes, artichokes

11. 2. Canned- examples include tomatoes, peas, corn, green,
beans, asparagus, and mushrooms.
3. Frozen- include green peas, lima beans, green peas,
broccoli, asparagus, carrots
4. Dried- include legumes such as mung beans, kidney
beans, cowpeas
5. Processed

12. Factors in the Proper Selection of Vegetables
The quality of raw materials affects the
aesthetics, palatability, and texture of the
cooked product. It is necessary that the
vegetables to be purchased are appropriate
for the dish to be prepared.

13. 1. Weight
a. Buy vegetables by weight, not by size.
b. Heavy for its size
2. Appearance and freshness
a. Buy vegetables early in the morning.
b. Select vegetables that are crisp and bright-colored, nit dry or
wilted.

14. 3. Seasonability
-Vegetables that are in season are cheaper and have better taste
or palatability.
4. No sign of decay or insect infection
- Choose vegetables that are free from insect infection.
5. No sign of molds, bruises or blemishes
- Choose vegetables that are free from bruises, blemishes, and
molds. The finished product tastes better.

15. 6. Right degree of maturity
- Choose the vegetables of the right degree of
maturity. They taste better.
7. Variety
- Choose the variety that is needed/appropriate for the
dish or menu.

16. Characteristics of Good Quality Vegetables
1.Tomato
a. Bright red color b. Firm and plump c. Glossy skin d. Free from
blemishes
2. Squash
a. Free from bruises b. Bright yellow pulp c. Firm
3. Eggplant
a. Whole, heavy for its size b. Free from bruises c. Glossy,
smooth]

17. 4. Amplaya
a. Bright green color b. Free from bruises c. Crisp
5. Chayote
a. Light green skin b. Free from decay c. Firm and juicy

18. 6. String beans
a. Crisp b. Bright green color c. Tender
7. Cabbage
a. Fresh green leaves b. Compact c. Heavy for its size d. No decayed parts.
8. Petchay a. fresh green leaves b. free from decay
9. lettuce
a. crisp green leaves b. free from decay c. heavy for its size

19. • 10. onions a. free from decay b. firm
• 11. carrot a. deep orange color
• 12. celery a. fresh b. crisp stalks c. young leaves
• 13. kangkong, kamote tops a. fresh young leaves, not wilted b. free from decay
• 14. radish a. smooth white skin b. firm
• 15. potato a. firm b. free from decay and blemishes c. free from green parts

20. • 16. mushroom a. light color b. firm cap c. smooth
• 17. cucumber a. firm b. crisp c. juicy
• 18. upo or bottle gourd a. smooth light green skin
• 19. radish a. firm b. smooth, white skin
• 20. asparagus a. straight, crisp, and green stalk with close clinging scales b. moist tip
• 21. broccoli a. dark green, compact bud

21. Methods of Cooking Vegetables Dishes
1. Boiling- cooking and boiling water Use a small amount of water to
retain most of the soluble vitamins such as Vitamin B, riboflavin,
niacin and Vitamins C. larger pieces of vegetables retain these
nutrients more than smaller pieces.
2. Braising- method of cooking in slow fire Use a covered skillet with
two tablespoons of butter or meat drippings and two tablespoons
water to braise vegetables with controlled heat to avoid scorching.

22. 3. Steaming- cooking by hot steam or tightly covered
steamer
a. Vegetables are placed in the perforate compartment
of the steamer.
b. this method of cooking preserves the color and
nutrients of the vegetables.
c. Longer steaming time than boiling time.

23. 4. Pressure Cooking- cooking with the use of pressure
cooking
a. Time-saving
b. Vegetables are cooked for a short period of time,
thus, nutrients are better conserved

24. 5. Sautéing- cooking on top of the stove using small amount of
fat or butter
a. Vegetables are cut into small pieces to shorten cooking time.
b. Saute or stir fry in hot oil.
6. Baking- cooking in dry heat
a. Bake vegetables directly sheet or rack or in covered casseroles in
oven.
b. Vegetables can be pared, sliced or diced

25. 7. Frying- dry heat cooking using oil
a. cooking vegetables in shallow fat or in deep fat
b. Fried vegetables have little loss of vitamins and minerals.
8. French frying- Cooking vegetables in hot fat deep enough to cover the
vegetables
9. Broil- quick cooking by direct heat
a. vegetables that are tender and raw, such as eggplant and tomatoes, are
cooked by broiling.
b. Broiled vegetables can be brushed with butter or oil.

26. Fish - is scientifically known as Istiophorus Orientalis.
Fish has always been important item in the Philippine
diet and is one of the cheapest source of protein.
Fish - is covered with scale while shellfish is encased in
some type of shell.

27. Two Major Categories
1. Fish ( vertebrate) Animals with an internal
skeleton made of bone.
2. Shellfish ( invertebrate) - are animals that
neither possess nor develop a vertebral column.

28. Nutritional Value Content of Fish and Shellfish
• Vitamins - fish liver oils are topically rich sources of Vitamin A. Often parts of
a fish not normally eaten like the liver and gut, contain much greater quantities
of oil-soluble vitamins than the flesh.
• Minerals - the edible portions of fishes are satisfactory source of magnesium,
phosphorus, iron, copper, and iodine. Shellfish is rich in minerals such as
calcium which is good for our bones.
• Carbohydrates - all shellfish has some carbohydrates in the form of
glycogen. Its sweet taste is due to the glucose formed by enzyme action from
glycogen.

29. Composition and Structure:
Fish consists of water, protein, fats and small amount of minerals and
vitamins.
Fish has very little connective tissue. It means:
Fish cooks very quickly, even at low heat.
Fish is naturally tender. High heat will result to toughening of protein.
Moist-heat methods are used not to create tenderness but to preserve moistness and provide variety.
Cooked fish must be handled very carefully.

30. Market forms of fish
1. Live fish or whole round - live fishes are transported and marketed alive. Whole, round
fishes are caught and taken from the water.
2. Dressed - is whole fish with scale, entrails, fish and head removed.
3. Butterfly fillet - are the two sides of the fish cut lengthwise away from the backbone and
held together by the uncut flesh and skin of the belly.
4. Fillet- is the boneless side of the fish cut.
5. Steaks- are cross section slices cut from large, dressed fish. The cross section of backbone
generally included.
6. Sticks- are uniform stick cuts from large blocks of frozen fillets.

31. Market forms of Shellfish
1. Live – lobsters, crabs, oysters, mussels, and snails should be alive when purchased Lean
Fish – are those that are low in fat. (sole, cod, red snapper, bass)
2. Cooked shellfish – shrimps, lobster and crabs may be cooked before selling
3. Whole – most shrimps are marketed as whole
4. Shucked – usually mollusks removed from the shell; oysters, clams and scallops are sold
this manner
5. Headless – lobsters, prawns and shrimps are exported in the headless form
6. Cooked aligi (fat) of talangka or small crabs