1. Cooking Vegetables changes their: Texture Flavor Color Nutrients Transparency 16-1

2. Fiber Varies with different vegetables. Made firmer by acids & sugars. Softened by heat and alkalis.

3. Flavor Changes “The longer a vegetable is cooked, the more flavor it loses.” Use minimal amounts of water. Start with boiling water to shorten cooking time. Steam when appropriate. Allow longer, uncovered cooking times for strong-flavored vegetables.

4. Pigment (Color) Changes White – flavones turn white in acid and yellow in alkaline water. The white foods below are rich sources of allicin, which helps control blood pressure and cholesterol and seems to increase the body’s ability to fight infection. Chives Garlic Leeks Onions http://www.dole5aday.com/Grownups/Fun/G_TheresSoMuchToTry.jsp

5. Red – anthocyanins- Acids turn them brighter, alkalis turn them blue or blue-green. Red fruits and vegetables are rich in lycopene and are a good source of anthocyanins. Lycopene is an antioxidant that helps reduce the risk of several types of cancer, including prostrate cancer. Anthocyanins also appear help control blood sugar and protect against diabetes-related circulatory problems.

6. Green-chlorophyll- Acids and long cooking turn vegetables to drab olive green. Green fruits and vegetables are among the best sources of lutein; an antioxidant that helps reduce the risk of cataracts and macular degeneration, which can cause loss of vision. Green vegetables are also a rich source of indoles, which help to reduce the risk of breast and prostate cancer. One recent study found that men who ate vegetables rich in indoles three times or more a week had 42 percent less prostate cancer.

7. Yellow & Orange – carotenoids – Very stable. Long cooking can dull color. Orange fruits and vegetables are high in beta-carotene; an antioxidant converted in the body to vitamin A that helps reduce the risk of cancer and heart disease, maintains eyesight, and helps boost the immune system. Bioflavonoids, which work with vitamin C to help reduce the risk of cancer, strengthen bones and teeth, heal wounds, keep skin healthy and lower the risk of heart attacks are also present in orange fruits and vegetables.

8. Six Factors that promote nutrient loss. High Temperature Long Cooking Leaching Alkalis (baking soda, hard water) Plant enzymes (active at warm temps but destroyed by heat). Oxygen

9. Standards of Quality in Cooked Vegetables Color: Bright, natural colors Appearance: Cut neatly and uniformly; attractively arranged Texture: Cooked to the right degree of doneness Flavor: Full, natural flavor and sweetness Seasonings: Lightly and appropriately seasoned Sauces: Butter sauces fresh and not used heavily; cream sauces not too thick Combinations: Interesting combinations to attract customers Transparency 16-2

10. Rules of Fresh Vegetable Preparation Wash thoroughly (don’t soak long) Drain well Refrigerate lightly covered Transparency 16-3

11. Handling Processed Vegetables Check quality. Check that temperature is low enough and that there’s no freezer burn. Check grade and know the drained weight. Transparency 16-4

12. Calculating Yield – Example- You have 10lb AP brussels sprouts. Percentage yield after trimming is 80%. What is EP (edible portion)? – 10 lb. X 0.80 = 8 lb.

13. Calculating Amount Needed. – Example: You need 10 lb. EP brussels sprouts. How much untrimmed vegetables do you need? – Divide the EP weight needed by this number to get the AP weight. 10 lb = 12.5 lb. 0.80

14. Steaming vs. Boiling Vegetables Steam, rather than boil, whenever possible. Boiling breaks up delicate vegetables. Transparency 17-1

15. Sautéing and Pan-frying Sautéing—cooking quickly in a small amount of fat, flipping food in pan Pan-frying—cooking longer in a larger amount of fat, without constant flipping of the food Transparency 17-2

16. Five Categories of Deep-Fried Vegetables 1. Batter-dipped 2. Breaded 3. Fried without coating 4. Fritters 5. Croquettes Transparency 17-3

17. General Rule for Frying Vegetables Fry between 325°F and 350°F (160ºC and 175ºC). Transparency 17-4

18. Characteristics of Quality Potatoes Smooth, firm, dry skins Shallow eyes No sprouts, cracks, blemishes, or rotten spots No green color Transparency 18-1

19. Two Rules to Remember When Cooking Potatoes 1. Start boiled potatoes in cold water. 2. Never cool potatoes in cold water. Transparency 18-2

20. Potato Purée as a Base Potato purée is the basis of: mashed or whipped potatoes duchesse potatoes potato croquettes Transparency 18-3

21. Keys to Cooking Rice Properly Use the proper proportion of rice to water. Use the correct cooking time. Transparency 18-4

22. Methods of Cooking Rice PASTA METHOD Drop rice into a large pot of boiling, salted water. Cook until tender. Drain and steam dry. PILAF METHOD Braise rice. RISOTTO Sauté rice. Add stock and stir. Repeat until rice is cooked but firm. Transparency 18-5