VEGETABLE COOKERY

VEGETABLE COOKERY

Vegetables refer to all plants or parts of plants which can be eaten raw, cooked or preserved in some form. Vegetable are of great important in our diet and especially with regard to the present trend when the people are shifting towards the vegetarian side. These plays a very important role in our diet properly choose, properly cooked or raw. They make an invaluable contribution towards the supply of vitamins and minerals. Whenever possible, we should serve two vegetable in our diet also salads should be given the importance and hence must be made in both the meals. Generally vegetables have high water content, which ranges from 70-90%.

The various components of vegetables are:

•     Carbohydrates: carbohydrates are present in the form of starch, sugar, cellulose & pectin substances. Starch is the chief nutrients of roots & tubers & the content of sugar is highest in beetroot, carrots & turnips. Cellulose is a source of roughage and become coarse & tough with age.
•        Minerals and vitamins: the vegetable also contains minerals and vitamins. 

There are certain elements in the vegetable which do not have a food value but constitute an important part of vegetable.

·         Flavouring substances: many volatile and non-volatile acids contributed to the flavour.

·         Pigments: four pigments are in the vegetables:

i.                           Chlorophyll: it is present in all green coloured vegetables such as cabbage, spinach, green beans, broccoli, peas etc.

ii.                         Carotenoids: it is present in orange coloured vegetables such as carrots, pumpkins, sweet potatoes, corns, tomatoes etc

iii.                       Flavons: it is present in white coloured vegetables such as cauliflower, turnips, potatoes, onion etc.

iv.                       Anthocyanins: it is present in red & purple coloured vegetables. Beet roots, red cabbage (not tomatoes).

·         Tannins: tannins are the complex organic compounds which are widely distributed in   plants. They are responsible for astringent (sharp flavour) properties. Tannin is also responsible for discolouration in vegetable when they are cut or cooked.

NUTRITIONAL AND OTHER BENEFITS OBTAIN FORM VEGETABLES

Vegetables contains good amount of vitamins and minerals. All the green, yellow, orange vegetables are rich source of calcium, magnesium, potassium, vitamin B complex; Vitamin C, Vitamin A and Vitamin K. Vegetable contain soluble as well as insoluble dietary fibres like cellulose, gums, pectin etc.

·         Green Beans: Low in calories and contain no saturated fat but good source of vitamin, minerals and fibres.

·         Cauliflower: Low in calories, low in fat and no cholesterol.

·         Bell Pepper: Fresh bell peppers are rich source of vitamin C and also contain good level of vitamin A.

·         Beet Root: Low in calorie and fat but rich in dietary fibres, Vitamins and minerals.

·         Bitter Gourd: Rich in dietary fibres, minerals, vitamins and anti oxidant.

·         Carrot: Rich source of carotenes and vitamin A.

·         Cucumber: Cucumber peel is a good source of dietary fibres that helps reduce constipation. It is very good source of potassium. 

CLASSIFICATION OF VEGETABLES

1.      CABBAGE FAMILY: Consist of vegetables used for their head, leaves or flowers also known as BRASSICA. E.g. Cabbage, Brussels Sprouts, Cauliflower, Kohlrabi, Broccoli etc 

2.      STALK VEGETABLE: Stalk vegetables are plant stems that are high in cellulose. E.g. Asparagus, Celery, Bok Choy etc.

3.      LEAFY VEGETABLES: Leafy vegetables are plant grown specifically for their edible leaves. E.g. Spinach, Kale, Sorrel etc.

4.      SALAD GREENS: Endive, Lettuce

5.      SEEDS, EDIBLE PODS AND YOUNG SHOOTS: This is a broad category of vegetables it includes Peas, Snow peas, All types of beans, Bean sprout, Corn etc.

6.      VEGETABLE FRUITS: Botanically vegetable fruit are considered fruits; however they are used in the kitchen as vegetables. E.g. Cucumber, Okra, Egg plant, Tomatoes, Pepper, Squash etc.

7.      BULBS: Bulbs are stems holding A food reserve in the fleshy, overlapping which give shape to the vegetable. E.g. Onion, Scallion, Green onion, Shallots, Garlic etc.

8.      FUNGI: Mushrooms are not actually vegetables. They are an edible fungus. There are over 38,000 kinds of mushrooms. Three quarter of these are edible. E.g. Mushroom, Morel, Truffles etc. 

9.      TUBERS: These are formed from underground stems, which extend from the root of the plant. E.g. Jerusalem Artichoke, Carrot, Potatoes, Raddish, Turnips etc.

10.  SPATIALITY VEGETABLES: There are vegetables which do not fit it any other category. E.g. Artichoke, Rhubarb etc.

Reasons for which vegetables are cooked

I. To soften the product.

II. To improve the flavour.

III. To increase the digestibility.

IV. To preserve the vegetables.

Effects of heat on vegetables

Cooking is the application of heat to food in order to make it safer to eat, digestible and more palatable. Cooking also change the appearance of the food. Heat breaks down the cellulose and the starches present, changes and blend flavour with in the food, and also destroy bacteria in order to make food digestible. 

·         CARBOHYDRATES: Caramelization and Gelatinization. Both sugar and starch are carbohydrates. Caramelization is browning of sugars and Vegetables get softened by the gelatinization of the starch.

·         VEGETABLE FIBERS: Fibbers are a group of complex substances that give structure and firmness to plant. they cannot be digested. Heat break down the fibers. Alkali make fiber softer but make them mushy and lose essential vitamins.

·         MINERALS, VITAMINS, PIGMENTS AND FLAVOUR COMPONENTS: Minerals dissolve in water during cooking. Vitamins and pigments may also be destroyed by prolonged cooking. Pigment and flavour may also determine whether the food is appetizing enough to eat or not. 

·         PROTEIN: When heat is applied to protein they become firm or they start to coagulate with heat. Proteins become tough and dry when exposed to high heat.

Various Rules For Vegetable Prepration

1.      Do not let the vegetable soak in water unless necessary.

2.      Wash the vegetables just before peeling.

3.      Cook or bake the vegetable in their skin.

4.      Use the minimum amount of liquid during boiling.

5.      Use the water in which the vegetables are boiled (pot liquor).

6.      Use the correct cooking medium which can be acidic, alkali or neutral.

3.      Cut the vegetable as near to the cooking time as possible.

4.      Serve the food as soon as it is ready for the service.

5.      Keep the oxygen away from the vitamin rich foods by covering them with water.

6.      For uniform doneness, cut into uniform sizes before cooking.

7.       If vegetable must be cooked in advance, slightly undercook them, cool rapidly in cold water, drain and refrigerate, then reheat to order.

Suggestive cooking for different vegetables

·         Boiling: this is the most common method of cooking vegetables. For green vegetables such as peas, french beans etc. The vegetables are put in boiling water and cooked for minimum time possible and refresh to avoid over cooking. Green vegetables while boiling should not be covered; otherwise their colour will be changed to olive green. Root vegetables should be placed in cold water and the pot should be covered by a lid, the water is brought to boiling point then simmered till the vegetables are cooked. 

·         Steaming: vegetables are cut into even size after washing and placed in steamer for cooking. This method helps in the maximum preservation of the nutrients and good for peas, beans, cauliflower, cabbage etc.

·         Braising: vegetables after blanching are laid on aromatic to be braised such as cabbage, onion etc.

·         Baking: vegetables baked in baking oven suitable for potatoes, tomatoes, pimentos etc

·         Roasting: some vegetables can be roasted. They are placed in a hot pan containing oil and condiments suitable for potatoes, onions and parsnips etc.

·         Shallow frying: it is applicable for mushrooms, onions, pepper, tomatoes etc.

·         Deep frying: vegetables such as potatoes, brinjals and onions can be deep fried but loss of vitamins takes place in this method of cooking. 

·         Grilling: small potatoes can be grilled to give colour.

·         Stewing: vegetables such as marrows, peas etc. Can be stewed.

How to Retain the colour of Green Vegetables

·         Cook them uncovered to allow the vegetables volatile acid to escape. when the vegetables are cooked with a cover, the plants natural acid in leeched into the cooking liquid and is trapped there creating an acidic cooking medium. This combined with the heat present and destroys the pigment.

·         Cook them quickly until just “Al Dente”, Extended exposure to heat will destroy the colour. 

·         Steam Green vegetables whenever possible, this shorten the cooking time, allows for less acid build up and retain more colour. 

VEGETABLE YIELDS:

Yield percentage and quality of some vegetables is as follows:-

S.no	Vegetable	Yield %	Quality
1	French beans	85%	Firm, evenly green & should break at 90º bent.
2	Beetroot	45 %	Firm, small, round & leaves on head.
3	Cabbage	80%	Firm and Heavy
4	Celery	60%	Bright green, tender and have green leaves
5	Corn	25%	Moist and Green Husk
6	Cucumber	70%	Firm and crisp
7	Brinjals	90%	Dark, Purple and Heavy
8	Garlic	80%	White, Firm and Dry Skin
9	Leeks	80%	Outside should be green and fresh
10	Cauliflower	50%	Should have tight bulb and white in colour
11	Mushroom	90%	White cap and Firm
12	Lady Finger	90%	Small, Bright and Green
13	Onions	90%	Firm and Bright Skin
14	Herbs	80%	Bright green and Crisp
15	Peas	40-50%	Fresh and Firm Pods
16	Capsicum	80%	Bright Green and Shinny
17	Raddish	90%	Firm, tender and crisp
18	Spinach	50%	Bright and dark green
19	Tomatoes	90%	Bright red, firma and heavy
20	Turnips	65%	Small, firm and heavy
21	Lettuce	60%	Outer leaves should be fresh and green
22	Spring Onions	70%	Bright, unblemished green ends and firm bulb
23	Pumpkins	60%	Heavy firm and hard rind
24	Carrots	70%	Fresh, crisp, hard and not too big
25	Potatoes	80%	Pale yellow, dry skin

STANDARD VEGETABLES CUTS

1.      Brunoise: vegetables are cut into fine dices.

2.      Macedoine: vegetables are cut into ½ cm dices.

3.      Julienne: vegetables are cut into very thin strips (1 ½ ˝ long).

4.      Jardinière: vegetables are cut into baton shape (1˝ x ¼ ˝ x ¼ ˝).

5.      Paysanne: vegetables are cut into small triangles, circles and squares- uniform shape.

6.      Wedges: tomato or lemon cut into four or six pieces.

7.      Mirepoix: vegetables mixed (onions, carrots, celery, leeks) cut into rough dices.

8.      Chiffonade: Shredded leafy vegetables.

9.      Matignon: Evenly cut root vegetables.

10.  Chateau: Turning of vegetables into barrel shape.