Module 5 - Vegetables PDF

Most antioxidant Artichoke The immature flowers of a type of thistle. The only edible parts of the artichoke are the heart and the soft part of the stem. Once you have trimmed the edible parts, place them in an acidulated water or water with...

Most antioxidant Artichoke The immature flowers of a type of thistle. The only edible parts of the artichoke are the heart and the soft part of the stem. Once you have trimmed the edible parts, place them in an acidulated water or water with lemon to prevent them from turning brown or oxidizing. The other parts are either too hairy or too tough to eat and if you eat them, you might choke. You could prepare the artichoke hearts and stems by baking, broiling, braising, roasting, sautéing, or stewing. They match very well with butter, garlic, lemon, Parmesan cheese, white truffles and spinach. Artichokes are low in fat and high in fiber, folate, vitamin C and K. It ranks among the most antioxidant-rich of all vegetables. Asparagus The tip or spears and the soft portion of the stem are the edible parts of the asparagus. The bottom part of the stem is too fibrous to eat. The white asparagus, which is deprived of sunlight when grown, is more prized and expensive than the green. It may be impossible to buy fresh white asparagus in the regular grocery store, but bottled white asparagus is available. Asparagus is an excellent source of vitamin C, an essential nutrient in blood clothing and bone health. Beets The sweet root comes in various shapes and colors. Classic beet salad would have gorgonzola or crumbled blue cheese, roasted walnuts, salad greens, and a vinaigrette for dressing. Beets may also be baked, boiled, pickled, pureed, or roasted. Eating beets regularly will help lower blood pressure, fight inflammation, improve digestive health, and fight some cancer properties. Bok Choy This type of cabbage is widely utilized in Asian cuisine. You could often see them braised or boiled, or as an ingredient in a stir fry. Bok choy contains folate, which might help prevent cancer cells from forming due to mutations in the DNA. It also contains vitamins C and E and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Broccoli  Just like artichoke, broccoli is a member of the cabbage family. The florets are the prized part, but the leaves in the tender part of the stem are also edible. They have a slight peppery taste. Boiling, steaming and stir frying are the cooking techniques that can be applied to broccoli. Broccoli contains high levels of calcium and vitamin C, both of which are important for bone health and prevention of osteoporosis. Brussels Sprouts This is another member of the cabbage family. In fact, they do look like tiny cabbage hats that make them fond on the plate. Brussels sprouts are especially high in vitamin C, which is necessary for blood clotting and bone milk. They taste bitter, and would go well with cider vinegar, mustard, bacon, anchovies, cheese, chestnuts, garlic, and thyme. Cabbage Green, red and Savoy cabbages may be eaten raw or cooked when prepared and eaten with pork, apple, bacon, sugar, vinegar, and caraway seeds. It is like hearing a sympathetic orchestra in great harmony. These leafy vegetables are also a good source of fiber and helps lower bad cholesterol. Napa Cabbage This is widely used in Asian cuisine as an ingredient in stir fry or a braised dish. Koreans make kimchi by marinating, then fermenting napa cabbage. It is rich in vitamin B environments, C and K. It is also a good source of carotene which are considered good for reducing bad cholesterol. Carrots One of the most important vegetables in the culinary world is the carrot. Along with onion and celery, carrot is a vital part of mirepoix, the base flavor in French cooking. They are sweet with slight earthy notes. Carrots may be eaten raw, but cooking them by boiling, braising, grilling, roasting, sautéing, steaming and stir frying, releases more of that antioxidant beta-carotene that gets converted to vitamin A, which is beneficial to your immune system. Cauliflower This tight cluster of tiny flowers is a member of the cabbage family. In Indian cuisine this is stewed with curry, while it is stir fried in Chinese cuisine.  This vegetable is so versatile that you can also puree, boil, roast or steam it. Cauliflower is low in calories, but high in fiber and water more Celery Celery is the second vegetable in the triumvirate of mirepoix, therefore it could play a major role in flavor development. It adds a moderately astringent flavor to a dish when used. It blends well with onions, carrots, butter, and blue cheese. It is a great source of vital nutrients which help in the reduction of inflammation in the digestive tract, cells, blood vessels, and organs. Celery Root (Celeriac) This is a variety of celery, with a round, fleshy white root. Prepare this as you would any root vegetable like potato. You may peel, roast, deep fry, or boil them. This could also be eaten raw. Celeriac is high in fiber and a good source of vitamins B6, C, and K. However, cooking celeriac reduces vitamin C content by 50%. Corn This grain is also used as a vegetable. The Mexicans are the first to cultivate corn or maize, about 10,000 years ago. That is why one may notice that it is widely used in their cuisine. The kernels have a starchy texture and a sweet flavor. Bacon, basil, bell peppers, butter, cheese, cilantro, crab, and mushrooms are among the flavor affinities of corn. All corn is loaded with fiber and contains magnesium, potassium, and vitamins C and B. Processed corn products are not as nutritious. Cucumber This belongs to the gourd family. It is a refreshing effect with equal raw, because of its very high water content of 95%. It is a good source of vital nutrients, which have antioxidant, anti-inflammatory, and anti- cancer properties. Eggplant Eggplant or aubergine has a subtle flavor that can take on richer and meaty flavors. A common dish in the Middle East is mashed eggplant with tahini they call baba ghanoush.  The Greek dish moussaka is like lasagna, but utilizes grilled eggplants instead of flat pasta. They are very high in antioxidants that may help prevent chronic diseases such as heart disease and cancer. Fennel This fleshy bulb has a sweet with licorice flavor. In salad preparations, it is eaten raw, otherwise, it can be boiled, braised, grilled, roasted, souped, or steamed. Fennel is also known as a medicinal plant. It is a good source of vitamin C, which helps boost immunity and gives protection against cellular damage caused by free radicals. Fiddlehead Ferns They have a grassy and nutty flavor that could be complemented with their refreshing vinaigrette when prepared as a salad. Always serve them cooked by blanching, boiling, sautéing, or steaming. Garlic The sponged bunch of cloves from the allium family is often used as an aromatic or something that is heated in fat at the start of the cooking process to impart aroma and flavor. When garlic is roasted, its pungent flavor transforms to a nutty and mild flavor, while its texture becomes creamy. Garlic can also be eaten raw. "Let food be thy medicine and medicine be thy food," Hippocrates once said. He used to prescribe garlic to treat various medical conditions. Garlic supplements have been shown to prevent flu and the common cold and aid in the reduction of blood pressure. Greens (e.g., Kale, Turnip Greens) Greens normally taste bitter. They are tough to chew raw, hence they are either braised or boiled. The benefits of consuming greens are reduced risk of obesity, heart disease, high blood pressure, and mental decline. Hicama The sweet round tuber could be served raw as a refreshing snack, due to its 85% water content. It helps the body stay hydrated. Stir-fried hicama is a preparation in Chinese cuisine.  This crunchy vegetable contains several antioxidants that help prevent cell damage. Kohlrabi This one-inch stem with a thick skin is a member of the cabbage family. Once the skin is removed, a crisp flesh may be boiled, steamed, or stir-fried. Its flavor, that is somewhat similar to a cross between a turnip and a cauliflower, matches with butter, Parmesan cheese, dill, mustard, and potatoes. Leeks Except for the roots, all parts of the leaf are edible. The white base is the most prized because it packs the most flavor, and then the light green part, and to the lesser extent the dark green parts of the leaves. Although leeks have a milder taste than onions, they are sometimes used as a substitute for the latter when cooking. Okra This green pod with tender seeds has thick, sticky juice. It is an ingredient of the dense Creole soup gumbo. Okra is also popular in Indian and Filipino cuisines. It has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes. Onions This is the third ingredient and accounts for half the amount of mirepoix. Onions play an extraordinary part in flavor development. This round bulbous root is the most commonly used vegetable. Just like garlic, onion is used as an aromatic. Onions are pungent when raw, but are sweet when cooked. They contain decent amounts of vitamin C, folate, vitamin B, and potassium. Green Onions (Scallions) These immature bulbs of onion are stable in ancient cuisines. It may be sort of braised, grilled, sautéed, stewed, stir-fried, or rolled as a garnish to a cooked dish. Parsnips This vegetable looks similar to a carrot, except that the skin's color is tan, and the interior is yellow-beige. It is also a substitute for carrot when making white stock. The absence of orange pigments from carotene in parsnips makes the white stock clearer.  Parsnips may be baked, boiled, braised, deep fried, pureed, roasted, and steamed. The sweet and nutty flavor of parsnip pairs well with apples, butter, carrots, cream, garlic, potatoes, nutmeg, and other root vegetables. Pea Greens and Pea Shoots These tender tips with leaves of pea vines taste just like peas, and are commonly served raw, sautéed, or stir-fried. They go well with butter, carrots, garlic, and onions. They are sources of vitamins A, B, C, E, and K, and contain all essential amino acids. Green Peas In English cuisine, these tender immature seeds of a legume are traditionally served as mushy or mashed peas, as an accompaniment to ham or salmon. Using peas is also quite popular in Indian cuisine. They are filling food mostly due to the high amounts of protein and the fiber they contain. Peas (Edible Pods) The two main varieties of peas, snow peas and sugar snap peas, are always served in a pod. Both varieties are sweet, but the sugar snap pea is sweeter. These edible pods are commonly served steamed, sautéed, stir-fried, or boiled. Almost its flavor affinity with peas are carrots, mint, garlic, sesame oil, ginger, bacon, and ham. Both varieties offer various important nutrients, including vitamin C and K, and folate. Sweet Peppers These peppers are the only members of the capsicum family that do not have capsaicin, or the chemical compound that can cause a strong burning sensation. Thus they are referred to as sweet peppers. They start off with a little bitterness when unripe, but starts to get sweet when ripe. Unripe and sweet peppers are colored green, while yellow, orange, and red sweet peppers are ripe. Baking, broiling, roasting, grilling, sautéing, and stuffing are among the techniques that can be applied to sweet peppers. They pair well with basil, cheese, eggplant, garlic, onions, potatoes, and tomatoes. Hot Peppers or Chiles These peppers are packed with capsaicin. The Scoville scale measures the concentration of capsaicinoids in chili peppers. The ribs where the seeds are attached are the hottest part of the pepper.  Be very cautious when using chilies, especially when you are not familiar with the level of spiciness of that variety. Among the common fresh chilies available are jalapeño, poblano, and serrano. In the Philippines, we have finger chili or siling labuyo, and bird's eye chili or siling mahaba, the hotter of the two local varieties. Chilies may be eaten raw or prepared roasted or sautéed. They go well with cilantro, coconut, corn, curries, fish sauce, garlic, ginger, lime, and lemongrass. Snap Beans They are grown to be picked immature for their more Snap Beans They are grown to be picked immature for their tender pods. Haricots verts are small and tender varieties. A good way to prepare them is by blanching in boiling water, then immediately shocking in ice water, and eventually tossing in brown butter with toasted almonds. They also go well with bacon, Parmesan cheese, garlic, and potatoes. Snap beans are rich in vitamins A, C, and K, and they are a good source of folic acid, heart-protected calcium, and fiber. Sweet Potatoes Not to be confused with the common potato, which they are distantly related to, sweet potatoes are tubers with pointed ends. These tubers are rich in antioxidants that fight free radicals, which have been linked to chronic illnesses like cancer and heart disease. They are prepared in various techniques such as baking, boiling, frying, roasting, sautéing, and steaming. Allspice, butter, cilantro, cream, garlic, and pecans are their flavor affinities. Radishes The pungent and peppery-tasting tubers come in different shapes, sizes, and colors. Radishes are eaten raw and prepared pickled, fermented, or as a salad component. However, they may also be braised, blanched, deep fried, roasted, sautéed, and stir-fried. These crunchy vegetables aid in renal health, due to their very low potassium and phosphorus content. Shallots  This small, dried-skinned member of the onion family has a milder or less pungent taste than onions. Chefs often use shallots when making a vinegar reduction for sauces as the sweetness of shallots neutralizes the acidity of the vinegar. Oftentimes, when you cut a shallot, you would see two bulbs or cloves. Shallots are blanched, braised, deep fried, roasted, sautéed, or stir-fried. Butter, garlic, mustard, salads, and vinaigrettes are their flavor affinities. Soybeans Tofu, soy sauce, soy oil, and soy milk are products made of soybeans. At the moment, the tender and ripe soybeans are a popular ingredient in Japanese cuisine. They may be prepared a few ways like sweet pea pods. They are among the best sources of plant-based protein. It also contains a fair amount of vitamin K1, which helps in wound healing. Spinach You may find them in different market forms: fresh, canned, dehydrated, blanched, and frozen. This bitter-tasting leaf may be served fresh or boiled, sautéed, steamed, stir-fried, and wilted. Regular consumption of spinach will benefit your eye health, reduce oxidative stress, and reduce blood pressure. No wonder the leafy green tops the list of healthiest vegetables on earth. Summer Squash Varieties of squash that are harvested while immature, while their skins are still tender and have edible seeds, fall into the category of summer squashes. Examples of which are zucchini, yellow and crookneck squashes, and pattypan squash. These squashes may be eaten raw or souped, grilled, baked, and stir-fried. They go well with bacon, tomato, eggplant, garlic, thyme, olive oil, and butter. Winter Squash The types of squash which have thickened skin and hard seeds when harvested, are collectively known as winter squash. They come in various sizes, shapes, and colors. Among these types of squash are butternut, kabocha, turban, spaghetti, and pumpkin. Since they are mature, their flesh is hard and cannot be eaten raw. They can be baked, mashed, boiled, steamed, roasted, and grilled. They pair well with bacon, butter, cloves, cheese, cream, nutmeg, sage, and sugar. Squash Blossoms  They are the edible flowers of any type of summer and winter squash. They do not keep well, and must be cooked a day or two after harvest. The most popular preparation is fried zucchini blossoms. Other than frying, they can also be steamed. Cheese, olive oil, shrimp, and tomato sauce partner well with squash blossoms. Sun Chokes (Jerusalem Artichokes) This tubular-shaped, thin-skinned root vegetable is cultivated widely across North America. It has a nutty-sweet flavor. Prepare sun chokes as you would a potato or carrot: bake, cream, roast, or sauté. Cook them with butter, cream, garlic, and nutmeg for an enjoyable dish. And lastly, they are not in any way related to artichokes, nor do they originate in Jerusalem. Swiss Chard The leaves do have a similar bitter taste to spinach, and the stalks resemble the taste of beans. The stalks will take more time to cook compared to the leaves. Swiss chard can be boiled, braised, steamed, or stir-fried. Swiss chard is a low-calorie vegetable that is high in magnesium, iron, potassium, and vitamins A, C, and K. Tomatoes This popularly and commonly used vegetable is actually a fruit of the nightshade family. There are lots of varieties of tomatoes that come in different sizes, shapes, colors, and flavors. Tomatoes are the primary source of the antioxidant lycopene. They can be eaten raw in a salad or sandwich, or in salsa. Baking, broiling, cooking, frying, grilling, roasting, and stewing are the techniques that can be applied to prepare a tomato dish. Turnips and Rutabagas These are sweet root vegetables that are grown in temperate climates, and belong to the mustard family. Both can be prepared by boiling, braising, deep frying, roasting, simmering, and steaming. These two vegetables are excellent sources of antioxidants, including vitamin C, a known neutralizer of free radicals and an immune booster. They also contain vitamin E, a fat-soluble antioxidant that fights cell damage. Water Chestnuts  Moist and warm environments are conducive to growing water chestnuts. Chinese cuisine widely uses the swollen underground stems in their stir-fries, dim sum, and other dishes to add crisp texture and some sweet flavor. Bacon, ginger, garlic, scallions, and sugar go well with water chestnuts. They contain high amounts of fiber, potassium, manganese, copper, and vitamin C. Watercress This bitter-sweet, peppery leaf is commonly used raw as a garnish, as the vegetable component of a plate. They can also be wilted, and as a soup, they can be pureed. Some of the flavor affinities of watercress are butter, cheese, cream, leeks, and potatoes. Watercress is full of vitamin K, which is an important factor in bone health and aids in wound healing. Mushrooms They are fleshy, fruited bodies of fungi, not all are edible. In fact, most varieties are poisonous, so be very careful in sourcing your supply by purchasing them from reputable purveyors. It will also help you that you familiarize yourself with all the information about the particular mushroom that you will be utilizing in your food production. Mushrooms are like sponges when they get in contact with water, as they absorb moisture. To clean them, wipe with a damp towel or clean with bristles of a brush. Mushrooms are a source of antioxidants that may help prevent lung, prostate, breast, and other types of cancer. Cultivated Mushrooms Some varieties of mushrooms are commercially grown to amply provide the food industry and the common household with stock. Its practice has made the mushroom supply sustainable, and the prices more affordable for the particular type of mushroom grown. Mushrooms are so versatile that you can prepare them in many ways: baked, broiled, deep fried, grilled, pan-roasted, roasted, sautéed, and in soups, steamed, and stewed. The earthy flavors can be complemented with bacon, butter, chives, cream, garlic, ham, eggs, lemon, olive oil, parsley, thyme, and spinach. A few varieties of cultivated mushrooms are: o White Button Mushrooms: They are young Crimini mushrooms and have an earthy flavor. ▪ They are the most widely used mushrooms in the world. o Crimini: Are the teenager white button mushrooms, or a portobello whose cap is not open. ▪ Its color has turned from white to brown, and the flavor is slightly intensified.  o Portobello: Are Criminis that have their caps opened. ▪ With their aging, the flavors are now fully developed. o Shiitake: Has mild, delicate flavors, and it is commonly used in Asian cuisines. o Oyster Mushrooms: Taste slightly woody or like seafood. o Shimeji: Has rich, buttery, meaty flavors. ▪ You can purchase them fresh or dried. Wild Mushrooms These are the types of mushrooms that are found undisturbed in their natural environment. After the rainy season, more of more Wild Mushrooms These are the types of mushrooms that are found undisturbed in their natural environment. After the rainy season, more of these types are abundant. Since they are more difficult to collect, they demand a more premium price compared to the cultivated varieties. Take the utmost caution when working with wild mushrooms, as you may have picked the ones with a lot of toxins. Leave the harvesting of wild mushrooms to experts because it is difficult to tell an edible from a poisonous type. Examples of wild mushrooms are: o Morels: They are available fresh and dried, and best prepared with cream. o Porcini or Cepes: They are mild, sweet in taste that would go well with butter, olive oil, and garlic. o Chanterelles or Girolles: The tiny varieties, just like Morels, they go well with butter, olive oil, and garlic. o Black Trumpet or Trumpet de la Mort: Available despite its name, because of a strong, sweet, woodsy aroma and a soft, chewy texture with a rich, nutty, smoky taste. Truffles These highly-priced fungi grow underground near the roots of oak and hazelnut trees. They are not cultivated as they grow wild and could only be detected by female pigs or trained truffle dogs. Among the countries that produce truffles are France, Italy, England, Netherlands, Poland, Spain, USA, Canada, Iran, and China. Truffles have a strong, musky, earthy, and slightly garlic flavor. While truffles lose their flavor when cooked, so they are shaved over food just before eating.  Black truffles, on the other hand, can stand some light cooking, but can also be served shaved raw.