Factors to consider in choosing good

quality vegetables
 Freshness – fresh vegetables should be crisp and
bright in colors.
 Absence of decay or insect infestation.
 No mechanical damage or injury.
 Right degree of maturity.
 Variety – different varieties differ in color, shape,
texture and sometimes flavor.
VEGETABLES are good sources of food nutrients
that are very important in everyday meals.
 Nutritive Value of Vegetables
(Benefits)

1. Vitamin A
 maintain health of specialized tissues such as the
retina.
 Aids in growth and health of skin and muscous
membranes.
 Promotes normal development of teeth, soft and
skeletal tissue.
2. Vitamin C
 Promotes a healthy immune system, helps
wound heal, maintain blood vessels and
connective tissue and aids in the absorption
of iron.
3. Vitamin B12
 Important for metabolism, the formation of
red blood cells and the maintenance of the
central nervous system, which includes the
brain and spinal cord.
Nutritive Value of Vegetables
1. Vitamin A – green leafy vegetables are sources
of vitamin A.
Examples:
 Alugbati
 Ampalaya leaves
 Kalabasa leaves
 Malunggay
 Petchay
 Sili leaves
2. Vitamin C
Examples:
 Cabbage – type vegetables
 Bell peppers
 Lettuce
 Potatoes
 Dark green and yellow vegetables

3. Vitamin B – complex
Beans and leafy greens are rich sources of vitamin
B- complex
Example:
 Ampalaya tops
 Kulitis
 Pepper leaves
 Saluyot
 Dried beans

4. Complex Carbohydrates
Complex carbohydrates are carbohydrate
molecules with more than 20 – sugar residue. They
are called as polysaccharide.
 Function of
carbohydrates
1. Source of energy (protein sparing
and prevents ketosis)
2. Source of B-vitamins for CHO
metabolism (Carbohydrates
Metabolism).
3. Type of carbohydrate chosen determines:
 Fiber content
 Glycemic load of diet
 Nutrient density and phytochemical
content
Example:
Wheat bread
Whole grain breads and cereals
Cabbage
Carrots
Brussels sprouts
 Preparing Fresh Vegetables
1. Washing
2. Soaking
3. Peeling and cutting
Basic Knife Cuts
1. Chopping – done with a straight,
downward cutting motion.
2. Chiffonade (shredding) – making
very fine parallel cuts.
3. Dicing – producing cube shapes.
4. Diamond (lozenge) – thinly slicing
and cutting into strips of appropriate
width.
5. Mincing – producing very fine cut
usually for onions and garlic.
6. Julienne and baton net – making
long rectangular cut
7. Pays Anne ( Fermi ere) – making
curved or uneven cuts of the same
thickness.
8. Rondelle – making cylindrical
cut.
9. Bias – making diagonally cut.
10. Oblique, or roll cuts – making
diagonally cut by rolling the long
cylindrical vegetables.
Submitted by Group 4