LESSON A.1

Expected Learning Outcomes

At the end of the lesson, the learners should be able to:

a. Identify the different vegetables in preparing Pinakbet

b. Discuss the characteristics of good quality vegetables; and

c. Demonstrate on how to thaw frozen ingredients and wash raw vegetables following standard procedure.

Direction: Watch the following video and make a list of the vegetables found in preparing Pinakbet that you notice. Write your answer on a separate sheet(s) of paper.

Discussion (Analysis)

1. Have you eaten the Philippine popular vegetable dish ‘Pakbet’?

2. What are the different vegetables used in preparing Pinakbet?

3. How will you identify if the eggplants are fresh?

4. How will you know if the squash is of good quality?

5. How much time do we need in cooking vegetables?

6. What does vegetable do to our body?

7. Why is it important to eat vegetables?

8. Can we freeze leafy vegetables?

9. What are vegetables that can be frozen?

10. How are you going to thaw frozen vegetables?

Firming Up (Application)

Direction: By pair, discuss on how you are going to prepare Chopsuey Stir-fry dish adding the shrimp or any meat. The dish must cater to one family with six members. Follow the steps below.

Recipe :

Ingredients :

Procedure :

Exercises

Enhancement

Concepts Review

Basic Principles of Cooking Vegetables to Maintain Nutrients

1. Cook vegetables in the smallest amount of liquid possible.

2. Cook vegetables the shortest amount of time for the desired tenderness.

3. For vegetables that have a skin, scrub well and cook with the skin on whenever possible.

4. When vegetables are cut, use a sharp blade and cut in the largest pieces that are desirable for the recipe.

5. Follow the recipe or directions for cooking a vegetable.

6. Cook vegetables just-in-time for service on the line.

Eating vegetables provides health benefits – people who eat more vegetable sand fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Vegetables also offer many other health benefits like:

Improved Digestive Health

Vegetables are a good source of dietary fiber, a type of carbohydrate that helps pass food through your digestive system. Studies show that fiber may also improve vitamin and mineral absorption in the body, which could potentially raise your daily energy levels.

Lower Blood Pressure

Many green leafy vegetables like kale, spinach, and chard contain potassium. Potassium helps your kidneys filter sodium out of your body more efficiently, which can reduce your blood pressure.

Lower Risk of Heart Disease

Green leafy vegetables also contain v itamin K, which is believed to prevent calcium from building up in your arteries. This can lower your risk of arterial damage and help prevent many heart health complications in the future.

Diabetes Control

Vegetables are particularly high in fiber, which is needed for optimal digestion. They have a low glycemic index, so your blood sugar won’t rise quickly after a meal. The American Diabetes Association recommends at least 3 to 5 servings per day of non-starchy vegetables like broccoli, carrots, or cauliflower.

Nutrition

Vegetables are a rich source of f olate, a B vitamin that helps your body make new red blood cells. Folate is especially important for children’s health and may also reduce the risk of cancer and depression.

Characteristics of quality vegetables

1. Bright color. After you’ve checked for bruises, blemishes and pests (harder to see on vegetables like cauliflower and cabbage, so double check), look for fruits and vegetables with the brightest, most inviting colors.

2. Heavy weight. Generally you want to pick produce that is the heaviest relative to the rest of your options. Light weight produce is more likely to be dry and mealy, but heavier produce will be juicy and crisp.

3. Firm, but not hard. Because the best produce is moist and juicy, it should also be perfectly plump. This means that it will be firm to the touch—think crisp and succulent—but not hard, squishy or limp.

4. Fragrant aroma. It’s also worth smelling your vegetables, though this tip does not apply to them all (eggplant is a notable exception). Green leafy vegetables and herbs are particularly fragrant. But even carrots, artichokes and squash can have a distinctive smell. Peppers are my personal favorite.

Thawing frozen vegetables

1. Cook From Frozen- The preferred method of thawing frozen vegetables is to cook them direct from frozen.

2. Microwave- Microwave frozen vegetables as an alternative method of cooking direct from frozen. Place them directly in a microwave-safe bowl with 2 to 4 tablespoons of water, and microwave for 4 minutes on high. Check the vegetables and stir. Continue cooking minute by minute until heated through.

3. Thaw Under Water- Defrost specific leafy and bulky frozen vegetables, like broccoli spears, turnip greens and spinach, by holding them in their packaging under cold running water. Avoid warm or hot water. Gently press the packaging with your fingers and thumbs to feel for change in texture of the vegetables from frozen solid to thawed. Open the packaging and briefly drain the vegetables in a colander before using in a recipe.

Tips for Cleaning Fruits, Vegetables

• Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.

• If damage or bruising occurs before eating or handling, cut away the damaged or bruised areas before preparing or eating.

• Rinse produce BEFORE you peel it, so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.

• Gently rub produce while holding under plain running water. There’s no need to use soap or a produce wash.

• Use a clean vegetable brush to scrub firm produce, such as melons and cucumbers.

• Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present.

• Remove the outermost leaves of a head of lettuce or cabbage.

Downloadable Lesson Plan