WJEC GCSE Food and Nutrition: Revision Guide

1 Vegetables grown IN the ground such as potatoes should be submerged in water for cooking and often need a longer cooking time. 2 Vegetables grown ABOVE the ground – the stems and leaves – should be cooked in the minimum amount of water for the least amount of time. 3 Where possible, cook fruit and vegetables in their skins to preserve vitamins and add dietary fibre/NSP. 4 Consider which method of cooking to use, for example steaming preserves many water-soluble vitamins whereas boiled vegetables can have vitamin loss. 5 Serve cooked fruit and vegetables immediately to maintain the vitamins. 6 Never use bicarb when cooking vegetables because the vitamins will be destroyed. 7 Overcooked fruit and vegetables look dull, are very soft and will have lost nutrients. There are a few rules to remember when cooking fruit and vegetables: Potatoes, squash, peppers and root vegetables can be roasted in a pan containing hot oil. Potatoes and root vegetables are often parboiled before roasting. 90 Cooking fruit and vegetables Root vegetables: cover with cold water, bring to boil, simmer until tender. Green vegetables: plunge into minimum amount of boiling, salted water. A mirepoix of vegetables cooked in a stock. Score or prick skins of potatoes to allow water to escape. Vegetables are placed in perforated steamer trays, where steam builds up to cook them. Vegetables such as peppers, courgettes and mushrooms can be brushed with oil and grilled. Vegetables such as onions, potatoes and cauliflower florets can be fried in butter or oil. Can also be stir-fried, usually in a wok. TOP VEGETABLE COOKING TIPS! COMMODITIES