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UNDERSTANDING VEGETABLES
Vegetables have long been abused and neglected, relegated to the minor roles of unimportant side dishes, to be taken or left, or at times, not even noticed on the table. Today, however, the lowly vegetables are beginning to be appreciated, not only for their nutritional importance, but for the variety, flavor, eye appeal and even elegance and sophistication they bring to the menu. Modern chefs owe it to themselves and their customers to treat vegetables with understanding, imagination and respect that they deserve. Because they are so perishable, vegetables require extra care from receiving to service. Freshness is their most appealing quality and one must be careful to it. The goal of good vegetable cookery is to preserve and enhance their fresh flavor, texture and color, to prepare and serve vegetables that are not just accepted but sought after.
As a chef you will have the choice of a multitude of vegetables and methods of cooking them. Cooking affects vegetables in four ways:
1. Texture
2. Flavor
3. Color
4. Nutrients
How much these four characteristics change determines if your final product is attractive and delicious to the customer or if it will end up in the garbage bin? You can control these changes if you know what causes them, and how they happen.
S.No TYPES VEGETABLES EXAMPLES
1. ROOT Carrots, raddish, beet root, turnips etc.
2. TUBER Potato, sweet potato, artichokes, yam etc.
3. BULB Onion, garlic, leeks, shallots etc.
4. LEAFY Cabbage, spinach, watercress, mustard leaves etc.
5. FLOWER Cauliflower, globe artichoke, broccoli etc.
6. POD Green peas, okra (lady finger), beans etc.
7. STEM Celery, asparagus etc.
8. FRUIT Courgette, tomatoes etc
9. FUNGI Mushroom.
CONTROLING TEXTURE CHANGE
Changing the texture is one of the main purposes of cooking vegetables.
FIBER:
The fiber structure of vegetables (including cellulose and pectin) gives them shape and firmness. Cooking softens some of these components. The amount of fiber varies
- In different vegetables. Spinach (palak) and tomatoes have less fiber than French beans and drumsticks.
- In different examples of the same vegetables. Older carrots have more fibers than the younger ones.
- In the same vegetable. The florets of cauliflower have fewer fibers than the tough stalk.
Fiber is made firmer by:
1. Acids. Lemon juice, vinegar and tomato, when added to vegetables during cooking extend the cooking time.
2. Sugars. Sugar strengthens the cell structure. You will understand this principle better in Fruit cookery.
Fiber is softened by:
1. Heat. In general, longer cooking means softer vegetables.
2. Alkalis. Do not add alkalis such as baking soda while cooking vegetables (especially the green ones, to retain their color). Not only does it destroy vitamins, but also it makes the vegetables unpleasantly mushy.
STARCH:
Starch is another vegetable component that affects texture.
1. Dry starchy food like dried beans, rice and macaroni must be cooked in sufficient water so that the starch granules can absorb moisture and soften. Dried beans are usually soaked in water before cooking to replace lost moisture.
2. Moist starchy vegetables like potatoes and sweet potatoes have enough moisture of their own, but they still must be cooked until the starch granules soften.
DONENESS:
A vegetable is said to be done when it has reached the desired degree of tenderness. This stage varies from vegetable to vegetable. Some such as eggplant (urinal) and pumpkin (doodah/lauki) are considered properly cooked when they are quite soft. Most vegetables, however, are best cooked very briefly, until they are al dente (firm to the bite). At this stage of tenderness, they not only have the most pleasing texture, but they retain the maximum taste, color flavor and nutrients.
GUIDELINES FOR ACHIEVING PROPER DONENESS IN VEGETABLES
1. Do not overcook.
2. Cook as close to the service time as possible. Keeping them in a hot counter or bain-marie continues to cook them.
3. If vegetables must be cooked in advance, slightly undercook them, cool rapidly in cold water, drain, and refrigerate, then reheat at the service time.
4. For uniform doneness, cut into uniform sizes before cooking.
5. Don’t mix batches of cooked vegetables. They are likely to be cooked to slightly different doneness.
6. Vegetables with both tough and tender parts need special treatment.
CONTROLLING COLOR CHANGES
Cooking produces flavor loss:
Many flavors are lost during cooking, by dissolving in the cooking liquid and by evaporation. The longer a vegetable is cooked the more flavors it loses. Flavor loss can be controlled in many ways:
a. Cook for as short a time as possible.
b. Use boiling salted water. Starting vegetables in boiling water shortens the cooking time. The addition of salt helps reduce flavor loss. The exception here are the starchy vegetables and root vegetables which need to be started in cold water so that the starch granules have time to soften.
c. Use only enough water to cover the vegetables to minimize leaching.
d. Steam vegetables when appropriate.
e. Add a small amount of oil to the cooking water. This will absorb some of the lost flavor and will cling to the vegetables when drained.
With certain strong flavored vegetables, it is desirable to lose some of their flavors to make them more appealing in taste. These include onion, garlic, cabbage and turnips.
Cooking produces flavor change:
Cooked vegetables do not taste the same as raw vegetables, because cooking produces certain chemical changes. As long as the vegetable is not overcooked, these changes are desirable. It produces the flavors one looks for in cooked vegetables.
Cooking and sweetness:
Young vegetables have a high sugar content. Green peas and corn for example. As they mature or sit in storage, the sugar gradually turns into starch.
1. Try to serve young fresh vegetables that have been stored for as short a time a possible.
2. For older vegetables, add a small amount of sugar to replace lost sweetness.
CONTROLLING COLOR CHANGES
It is important to preserve as much of natural color as possible, when cooking vegetables. Customers may accept or reject a vegetable only on the basis of its color! Visual quality is as important as its flavor or nutritive value.
Pigments are compounds that give vegetables their color. Different pigments react in different ways to heat and to other elements that may be present during cooking.
WHITE VEGETABLES
White pigments are called FLAVONES, are the primary coloring compounds in potatoes, onions, cauliflower and white cabbage, and the white part of vegetables such as cucumber and eggplant (brinjal). White pigments are enhanced in acids and turn yellow in alkaline water. So add a drop or two of lemon juice while cooking cauliflower and cabbage to brighten the whiteness. Cooking for a short time in a steamer helps maintain color (and flavor and nutrients as well). Overcooking or holding for service for too long a time turns white vegetables dull yellow or grey.
RED VEGETABLES
Red pigments, called ANTHOCYANINS are found only in a few vegetables such as red cabbage, beetroot and the skin of eggplant. This pigment also colors blueberries. Red pigments react very strongly with acid and alkali mediums. Acid turns them brighter red and alkali turns then blue or blue-green (not a very appetizing color). Beetroot and red cabbage must therefore be cooked with a little vinegar to maintain the color. Red pigments dissolve easily in water. This means:
- use short cooking times
- use only as much of water as is necessary
- cook beetroots whole and unpeeled to protect the color
GREEN VEGETABLES
Green coloring, or CHLOROPHYLL is present in all green plants. Green vegetables are very common in the kitchen, so it is important to understand the special handling required by this vegetable. Acids are enemies of green vegetables. Both acids and long cooking turn green vegetables into a drab olive green color. Protect the brightness of green vegetables by
- Cooking uncovered to allow plant acid to escape.
- Cooking for as short a time as possible.
- Cooking in small batches
Do not use baking soda while cooking green vegetables. Soda may retain the color for a short time but will destroy the vitamins and makes the texture unpleasantly mushy. Use large amounts of water here as this helps to dissolve the plant acids, but may lead to loss of nutrients.
YELLOW & ORANGE VEGETABLES
Yellow and orange pigments are called CAROTENOIDS and are found in carrots, tomatoes and red peppers (capsicums). These pigments are very stable. They are little affected by acids, alkalis and overcooking. Short cooking will help prevent dulling of the color and will preserve nutrients and flavor.
List of acid & alkaline foods
List of Alkaline and Acid foods
Following "Alkalizing" and "Acidifying" foods chart is not exhaustive but can be used as an everyday guide while on your pH balancing journey. This chart is intended only as a general guide to alkalizing and acidifying foods.
Vegetables are much less alkalizing when cooked , processed or canned as they lose vital minerals and enzymes. Steaming your veggies is a better idea than boiling them. Also, the greener they are, the more alkalizing they are.
Most Alkaline Alkaline Lowest Alkaline FOOD CATEGORY Lowest Acid Acid Most Acid
Stevia Maple Syrup, Rice Syrup Raw Honey, Raw Sugar SWEETENERS Processed Honey, Molasses White Sugar, Brown Sugar NutraSweet, Equal, Aspartame, Sweet 'N Low
Lemons, Watermelon, Limes, Grapefruit, Mangoes, Papayas Dates, Figs, Melons, Grapes, Papaya, Kiwi, Blueberries, Apples, Pears, Raisins Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados FRUITS Plums, Processed Fruit Juices Sour Cherries, Rhubarb Blackberries, Cranberries, Prunes
Asparagus, Onions, Vegetable Juices, Parsley, Raw Spinach, Broccoli, Garlic Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato, Carob Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives BEANS VEGETABLES LEGUMES Cooked Spinach, Kidney Beans, String Beans Potatoes (without skins), Pinto Beans, Navy Beans, Lima Beans Chocolate
Almonds Chestnuts NUTS SEEDS Pumpkin Seeds, Sunflower Seeds Pecans, Cashews Peanuts, Walnuts
Olive Oil Flax Seed Oil Canola Oil OILS Corn Oil
Amaranth, Millet, Wild Rice, Quinoa GRAINS CEREALS Sprouted Wheat Bread, Spelt, Brown Rice White Rice, Corn, Buckwheat, Oats, Rye Wheat, White Flour, Pastries, Pasta
MEATS Venison, Cold Water Fish Turkey, Chicken, Lamb Beef, Pork, Shellfish
Breast Milk Goat Milk, Goat Cheese, Whey EGGS DAIRY Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese Raw Milk Cheese, Homogenized Milk, Ice Cream
Herb Teas, Lemon Water Green Tea Ginger Tea BEVERAGES Tea Coffee Beer, Soft Drinks
Note that a food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end-products they produce after digestion and assimilation are alkaline so lemons are alkaline-forming in the body. Likewise, meat will test alkaline before digestion but it leaves acidic residue in the body so, like nearly all animal products, meat is classified as acid-forming.
CONTROLLING NUTRIENT LOSSES
Vegetables are an important part of our diets because they supply a wide variety of essential nutrients. They are our major sources of vitamins A & C and are rich in many other vitamins and minerals. Unfortunately, many of these nutrients are easily lost. The following factors are responsible for nutrient loss:
1. High temperature.
2. Long cooking.
3. Leaching (dissolving out).
4. Alkalis like baking soda and hard water.
5. Plant enzymes (active at warm temperatures but destroyed by high heat).
6. Oxygen.
Some nutrient loss is inevitable. It is impossible to avoid all the above conditions at the same time. Pressure-cooking shortens the cooking time but the high heat destroys the nutrients. Braising uses low heat, but the cooking time is slow. Cutting the vegetables into smaller pieces decreases cooking time but encourages leaching by creating more surface area exposed.
Tests have shown that no more nutrient loss occurs when cooking in a lot of water. The best cooking methods, nutritionally, are usually those that produce the most attractive, flavorful products. They are more likely to be eaten. Discarded vegetables benefit no one, no matter how nutritious they are. Factors that destroy nutrients are often those that destroy color, flavor and texture.
GENERAL RULES OF VEGETABLE COOKERY
1. Do not over cook the vegetables.
2. Cook as close to the service time as possible and in small quantities.
3. Undercook vegetables that need to be cooked ahead of time.
4. Never use alkali (baking soda) with green vegetables.
5. Cut vegetables evenly for uniform cooking.
6. When boiling, start preferably with boiling salted water.
7. Cook green and strong flavored vegetables uncovered.
8. Do not cook different colored vegetables together.
9. To preserve color, cook red and white vegetables in an acid medium. Cook green vegetables and carotenoids in a neutral medium.
10. Do not mix batches of cooked vegetables.
STORAGE
Fresh Vegetables:
1. Dry vegetables like potatoes and onions are stored at cool temperatures (50-65°F/ 10-18°C) in a dry dark place.
2. Other vegetables must be refrigerated. To prevent drying, they should be covered or wrapped, or the humidity in the cooler should be high. Provide for some air circulation to prevent mold.
3. Peeled and cut vegetables need special attention and protection from oxidation. Cover or wrap and use quickly to prevent spoilage. Potatoes and eggplant and other vegetables that brown easily should be treated with an acid or antioxidant. As an alternative, they may be blanched to destroy the enzymes that cause browning.
4. Store all fresh vegetables for as short a time as possible. They lose quality rapidly. Peas and corn lose their sweetness and freshness even after just a few hours in storage.
Frozen Vegetables:
1. Store at 0°F (-18°C) or colder
2. Do not refreeze thawed vegetables. Quality will be greatly reduced.
YIELD OF SOME COMMON VEGETABLES
Most vegetables will require some sort of pre-preparation before they are ready for cooking. These include peeling, de seeding etc. Below is a rough guide to the yields to be expected.
VEGETABLE YIELD
Asparagus 55%
Beans (dried) 88%
Beans (French/runner/cluster) 88%
Beetroot 75%
Broccoli 75%
Brussels sprouts 80%
Cabbage (green/white/red) 80%
Carrots 80%
Cauliflower 55%
Celery 75%
Cucumber 90%
Eggplant (Brinjal) 90%
Garlic 70%
Leeks 50%
Lettuce 75%
Mushrooms 98%
Okra (lady fingers) 82%
Onions (dry) 88%
Onions (green/spring) 70%
Parsley 85%
Peas 40%
Peppers (capsicum: red/green) 82%
Potatoes 80%
Potatoes (Sweet) 80%
Radish (mooli) 90%
Spinach (and other greens) 50-75%
Tomatoes 95%
UNDERSTANDING VEGETABLES
Vegetables have long been abused and neglected, relegated to the minor roles of unimportant side dishes, to be taken or left, or at times, not even noticed on the table. Today, however, the lowly vegetables are beginning to be appreciated, not only for their nutritional importance, but for the variety, flavor, eye appeal and even elegance and sophistication they bring to the menu. Modern chefs owe it to themselves and their customers to treat vegetables with understanding, imagination and respect that they deserve. Because they are so perishable, vegetables require extra care from receiving to service. Freshness is their most appealing quality and one must be careful to it. The goal of good vegetable cookery is to preserve and enhance their fresh flavor, texture and color, to prepare and serve vegetables that are not just accepted but sought after.
As a chef you will have the choice of a multitude of vegetables and methods of cooking them. Cooking affects vegetables in four ways:
1. Texture
2. Flavor
3. Color
4. Nutrients
How much these four characteristics change determines if your final product is attractive and delicious to the customer or if it will end up in the garbage bin? You can control these changes if you know what causes them, and how they happen.
S.No TYPES VEGETABLES EXAMPLES
1. ROOT Carrots, raddish, beet root, turnips etc.
2. TUBER Potato, sweet potato, artichokes, yam etc.
3. BULB Onion, garlic, leeks, shallots etc.
4. LEAFY Cabbage, spinach, watercress, mustard leaves etc.
5. FLOWER Cauliflower, globe artichoke, broccoli etc.
6. POD Green peas, okra (lady finger), beans etc.
7. STEM Celery, asparagus etc.
8. FRUIT Courgette, tomatoes etc
9. FUNGI Mushroom.
CONTROLING TEXTURE CHANGE
Changing the texture is one of the main purposes of cooking vegetables.
FIBER:
The fiber structure of vegetables (including cellulose and pectin) gives them shape and firmness. Cooking softens some of these components. The amount of fiber varies
- In different vegetables. Spinach (palak) and tomatoes have less fiber than French beans and drumsticks.
- In different examples of the same vegetables. Older carrots have more fibers than the younger ones.
- In the same vegetable. The florets of cauliflower have fewer fibers than the tough stalk.
Fiber is made firmer by:
1. Acids. Lemon juice, vinegar and tomato, when added to vegetables during cooking extend the cooking time.
2. Sugars. Sugar strengthens the cell structure. You will understand this principle better in Fruit cookery.
Fiber is softened by:
1. Heat. In general, longer cooking means softer vegetables.
2. Alkalis. Do not add alkalis such as baking soda while cooking vegetables (especially the green ones, to retain their color). Not only does it destroy vitamins, but also it makes the vegetables unpleasantly mushy.
STARCH:
Starch is another vegetable component that affects texture.
1. Dry starchy food like dried beans, rice and macaroni must be cooked in sufficient water so that the starch granules can absorb moisture and soften. Dried beans are usually soaked in water before cooking to replace lost moisture.
2. Moist starchy vegetables like potatoes and sweet potatoes have enough moisture of their own, but they still must be cooked until the starch granules soften.
DONENESS:
A vegetable is said to be done when it has reached the desired degree of tenderness. This stage varies from vegetable to vegetable. Some such as eggplant (urinal) and pumpkin (doodah/lauki) are considered properly cooked when they are quite soft. Most vegetables, however, are best cooked very briefly, until they are al dente (firm to the bite). At this stage of tenderness, they not only have the most pleasing texture, but they retain the maximum taste, color flavor and nutrients.
GUIDELINES FOR ACHIEVING PROPER DONENESS IN VEGETABLES
1. Do not overcook.
2. Cook as close to the service time as possible. Keeping them in a hot counter or bain-marie continues to cook them.
3. If vegetables must be cooked in advance, slightly undercook them, cool rapidly in cold water, drain, and refrigerate, then reheat at the service time.
4. For uniform doneness, cut into uniform sizes before cooking.
5. Don’t mix batches of cooked vegetables. They are likely to be cooked to slightly different doneness.
6. Vegetables with both tough and tender parts need special treatment.
CONTROLLING COLOR CHANGES
Cooking produces flavor loss:
Many flavors are lost during cooking, by dissolving in the cooking liquid and by evaporation. The longer a vegetable is cooked the more flavors it loses. Flavor loss can be controlled in many ways:
a. Cook for as short a time as possible.
b. Use boiling salted water. Starting vegetables in boiling water shortens the cooking time. The addition of salt helps reduce flavor loss. The exception here are the starchy vegetables and root vegetables which need to be started in cold water so that the starch granules have time to soften.
c. Use only enough water to cover the vegetables to minimize leaching.
d. Steam vegetables when appropriate.
e. Add a small amount of oil to the cooking water. This will absorb some of the lost flavor and will cling to the vegetables when drained.
With certain strong flavored vegetables, it is desirable to lose some of their flavors to make them more appealing in taste. These include onion, garlic, cabbage and turnips.
Cooking produces flavor change:
Cooked vegetables do not taste the same as raw vegetables, because cooking produces certain chemical changes. As long as the vegetable is not overcooked, these changes are desirable. It produces the flavors one looks for in cooked vegetables.
Cooking and sweetness:
Young vegetables have a high sugar content. Green peas and corn for example. As they mature or sit in storage, the sugar gradually turns into starch.
1. Try to serve young fresh vegetables that have been stored for as short a time a possible.
2. For older vegetables, add a small amount of sugar to replace lost sweetness.
CONTROLLING COLOR CHANGES
It is important to preserve as much of natural color as possible, when cooking vegetables. Customers may accept or reject a vegetable only on the basis of its color! Visual quality is as important as its flavor or nutritive value.
Pigments are compounds that give vegetables their color. Different pigments react in different ways to heat and to other elements that may be present during cooking.
WHITE VEGETABLES
White pigments are called FLAVONES, are the primary coloring compounds in potatoes, onions, cauliflower and white cabbage, and the white part of vegetables such as cucumber and eggplant (brinjal). White pigments are enhanced in acids and turn yellow in alkaline water. So add a drop or two of lemon juice while cooking cauliflower and cabbage to brighten the whiteness. Cooking for a short time in a steamer helps maintain color (and flavor and nutrients as well). Overcooking or holding for service for too long a time turns white vegetables dull yellow or grey.
RED VEGETABLES
Red pigments, called ANTHOCYANINS are found only in a few vegetables such as red cabbage, beetroot and the skin of eggplant. This pigment also colors blueberries. Red pigments react very strongly with acid and alkali mediums. Acid turns them brighter red and alkali turns then blue or blue-green (not a very appetizing color). Beetroot and red cabbage must therefore be cooked with a little vinegar to maintain the color. Red pigments dissolve easily in water. This means:
- use short cooking times
- use only as much of water as is necessary
- cook beetroots whole and unpeeled to protect the color
GREEN VEGETABLES
Green coloring, or CHLOROPHYLL is present in all green plants. Green vegetables are very common in the kitchen, so it is important to understand the special handling required by this vegetable. Acids are enemies of green vegetables. Both acids and long cooking turn green vegetables into a drab olive green color. Protect the brightness of green vegetables by
- Cooking uncovered to allow plant acid to escape.
- Cooking for as short a time as possible.
- Cooking in small batches
Do not use baking soda while cooking green vegetables. Soda may retain the color for a short time but will destroy the vitamins and makes the texture unpleasantly mushy. Use large amounts of water here as this helps to dissolve the plant acids, but may lead to loss of nutrients.
YELLOW & ORANGE VEGETABLES
Yellow and orange pigments are called CAROTENOIDS and are found in carrots, tomatoes and red peppers (capsicums). These pigments are very stable. They are little affected by acids, alkalis and overcooking. Short cooking will help prevent dulling of the color and will preserve nutrients and flavor.
List of acid & alkaline foods
List of Alkaline and Acid foods
Following "Alkalizing" and "Acidifying" foods chart is not exhaustive but can be used as an everyday guide while on your pH balancing journey. This chart is intended only as a general guide to alkalizing and acidifying foods.
Vegetables are much less alkalizing when cooked , processed or canned as they lose vital minerals and enzymes. Steaming your veggies is a better idea than boiling them. Also, the greener they are, the more alkalizing they are.
Most Alkaline Alkaline Lowest Alkaline FOOD CATEGORY Lowest Acid Acid Most Acid
Stevia Maple Syrup, Rice Syrup Raw Honey, Raw Sugar SWEETENERS Processed Honey, Molasses White Sugar, Brown Sugar NutraSweet, Equal, Aspartame, Sweet 'N Low
Lemons, Watermelon, Limes, Grapefruit, Mangoes, Papayas Dates, Figs, Melons, Grapes, Papaya, Kiwi, Blueberries, Apples, Pears, Raisins Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados FRUITS Plums, Processed Fruit Juices Sour Cherries, Rhubarb Blackberries, Cranberries, Prunes
Asparagus, Onions, Vegetable Juices, Parsley, Raw Spinach, Broccoli, Garlic Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato, Carob Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives BEANS VEGETABLES LEGUMES Cooked Spinach, Kidney Beans, String Beans Potatoes (without skins), Pinto Beans, Navy Beans, Lima Beans Chocolate
Almonds Chestnuts NUTS SEEDS Pumpkin Seeds, Sunflower Seeds Pecans, Cashews Peanuts, Walnuts
Olive Oil Flax Seed Oil Canola Oil OILS Corn Oil
Amaranth, Millet, Wild Rice, Quinoa GRAINS CEREALS Sprouted Wheat Bread, Spelt, Brown Rice White Rice, Corn, Buckwheat, Oats, Rye Wheat, White Flour, Pastries, Pasta
MEATS Venison, Cold Water Fish Turkey, Chicken, Lamb Beef, Pork, Shellfish
Breast Milk Goat Milk, Goat Cheese, Whey EGGS DAIRY Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese Raw Milk Cheese, Homogenized Milk, Ice Cream
Herb Teas, Lemon Water Green Tea Ginger Tea BEVERAGES Tea Coffee Beer, Soft Drinks
Note that a food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end-products they produce after digestion and assimilation are alkaline so lemons are alkaline-forming in the body. Likewise, meat will test alkaline before digestion but it leaves acidic residue in the body so, like nearly all animal products, meat is classified as acid-forming.
CONTROLLING NUTRIENT LOSSES
Vegetables are an important part of our diets because they supply a wide variety of essential nutrients. They are our major sources of vitamins A & C and are rich in many other vitamins and minerals. Unfortunately, many of these nutrients are easily lost. The following factors are responsible for nutrient loss:
1. High temperature.
2. Long cooking.
3. Leaching (dissolving out).
4. Alkalis like baking soda and hard water.
5. Plant enzymes (active at warm temperatures but destroyed by high heat).
6. Oxygen.
Some nutrient loss is inevitable. It is impossible to avoid all the above conditions at the same time. Pressure-cooking shortens the cooking time but the high heat destroys the nutrients. Braising uses low heat, but the cooking time is slow. Cutting the vegetables into smaller pieces decreases cooking time but encourages leaching by creating more surface area exposed.
Tests have shown that no more nutrient loss occurs when cooking in a lot of water. The best cooking methods, nutritionally, are usually those that produce the most attractive, flavorful products. They are more likely to be eaten. Discarded vegetables benefit no one, no matter how nutritious they are. Factors that destroy nutrients are often those that destroy color, flavor and texture.
GENERAL RULES OF VEGETABLE COOKERY
1. Do not over cook the vegetables.
2. Cook as close to the service time as possible and in small quantities.
3. Undercook vegetables that need to be cooked ahead of time.
4. Never use alkali (baking soda) with green vegetables.
5. Cut vegetables evenly for uniform cooking.
6. When boiling, start preferably with boiling salted water.
7. Cook green and strong flavored vegetables uncovered.
8. Do not cook different colored vegetables together.
9. To preserve color, cook red and white vegetables in an acid medium. Cook green vegetables and carotenoids in a neutral medium.
10. Do not mix batches of cooked vegetables.
STORAGE
Fresh Vegetables:
1. Dry vegetables like potatoes and onions are stored at cool temperatures (50-65°F/ 10-18°C) in a dry dark place.
2. Other vegetables must be refrigerated. To prevent drying, they should be covered or wrapped, or the humidity in the cooler should be high. Provide for some air circulation to prevent mold.
3. Peeled and cut vegetables need special attention and protection from oxidation. Cover or wrap and use quickly to prevent spoilage. Potatoes and eggplant and other vegetables that brown easily should be treated with an acid or antioxidant. As an alternative, they may be blanched to destroy the enzymes that cause browning.
4. Store all fresh vegetables for as short a time as possible. They lose quality rapidly. Peas and corn lose their sweetness and freshness even after just a few hours in storage.
Frozen Vegetables:
1. Store at 0°F (-18°C) or colder
2. Do not refreeze thawed vegetables. Quality will be greatly reduced.
YIELD OF SOME COMMON VEGETABLES
Most vegetables will require some sort of pre-preparation before they are ready for cooking. These include peeling, de seeding etc. Below is a rough guide to the yields to be expected.
VEGETABLE YIELD
Asparagus 55%
Beans (dried) 88%
Beans (French/runner/cluster) 88%
Beetroot 75%
Broccoli 75%
Brussels sprouts 80%
Cabbage (green/white/red) 80%
Carrots 80%
Cauliflower 55%
Celery 75%
Cucumber 90%
Eggplant (Brinjal) 90%
Garlic 70%
Leeks 50%
Lettuce 75%
Mushrooms 98%
Okra (lady fingers) 82%
Onions (dry) 88%
Onions (green/spring) 70%
Parsley 85%
Peas 40%
Peppers (capsicum: red/green) 82%
Potatoes 80%
Potatoes (Sweet) 80%
Radish (mooli) 90%
Spinach (and other greens) 50-75%
Tomatoes 95%
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