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Fruits and VegetablesFruits and Vegetables

Chapter 51Chapter 51

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Great source of vitamins and mineralsGreat source of vitamins and minerals Dark yellow and green fruits and Dark yellow and green fruits and

vegetables which are high in beta-vegetables which are high in beta-carotene (vitamin A) carotene (vitamin A) (carrots, cantaloupes, apricots)(carrots, cantaloupes, apricots)

Excellent source of carbs, starches, Excellent source of carbs, starches, sugars, and fiberssugars, and fibers

Good sources of vitamin CGood sources of vitamin C Oranges, tomatoes and green peppersOranges, tomatoes and green peppers

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FYIFYI

Beta-carotene is probably the best known Beta-carotene is probably the best known of the carotenoids, those red, orange, and of the carotenoids, those red, orange, and yellow pigments that give color to many yellow pigments that give color to many fruits and vegetables. fruits and vegetables.

The body converts beta-carotene into The body converts beta-carotene into vitamin Avitamin A

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FYIFYI Beta CaroteneBeta Carotene

potent immune-system booster and a potent immune-system booster and a powerful antioxidant--it counters the powerful antioxidant--it counters the effects of cell-damaging molecules called effects of cell-damaging molecules called free-radicals free-radicals Maculardegeneration (sight)Maculardegeneration (sight) Heart diseaseHeart disease Some cancersSome cancers

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Water in produce (80 to 95 %) is an often Water in produce (80 to 95 %) is an often overlooked but vitally important nutrient.overlooked but vitally important nutrient.

Transports other nutrients in the blood and Transports other nutrients in the blood and is needed throughout digestion.is needed throughout digestion.

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Produce – fresh fruits and vegetablesProduce – fresh fruits and vegetables

More variety in this food groupMore variety in this food group

New transportation techniques allow us New transportation techniques allow us increasing varietyincreasing variety

Kiwifruit – New ZealandKiwifruit – New Zealand Star fruit –South AmericaStar fruit –South America

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1. Fresh1. Fresh

Crisp, tart, freshCrisp, tart, fresh More nutritious than process ones (lose More nutritious than process ones (lose

nutrients in processing)nutrients in processing) Healthy color, no bruises, spots, sticky Healthy color, no bruises, spots, sticky

areasareas Pick a fruit of heavy sizePick a fruit of heavy size

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Fresh VegetablesFresh Vegetables

Cut and pre-washed in sealed bagsCut and pre-washed in sealed bags Usually cost moreUsually cost more

Seasonal produce – more plentiful at Seasonal produce – more plentiful at certain times of yearcertain times of year Cheaper during peakCheaper during peak

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Food traditions originated in a time when Food traditions originated in a time when seasonal produce was the only type seasonal produce was the only type available.available.

Pumpkin pie = Thanksgiving (harvest)Pumpkin pie = Thanksgiving (harvest)

Other examples????Other examples????

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Most produce is more abundant during Most produce is more abundant during spring and summer, different fruits and spring and summer, different fruits and vegetables are more readily available vegetables are more readily available during different months.during different months.

Strawberries/rhubarb= late May to early Strawberries/rhubarb= late May to early JuneJune

Tomatoes/peaches = JulyTomatoes/peaches = July Zucchini = AugustZucchini = August Apple/winter squash = late summer and Apple/winter squash = late summer and

early autumnearly autumn

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2. Processed2. Processed

May be a good choiceMay be a good choice Not available fresh, poor condition, or Not available fresh, poor condition, or

expensiveexpensive

Can stock upCan stock up

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ProcessedProcessed FrozenFrozen Retain almost as Retain almost as

many nutrients as many nutrients as freshfresh

Keep color and flavorKeep color and flavor

Have softer textureHave softer texture Whole, cut in piecesWhole, cut in pieces

CannedCanned Whole, halved, sliced, Whole, halved, sliced,

piecespieces Whole cost more than Whole cost more than

piecespieces Some in heavy sugarSome in heavy sugar May have lost some May have lost some

nutrientsnutrients

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ProcessedProcessed DriedDried Used in cookingUsed in cooking Eaten as snacksEaten as snacks

Raisins, apricots, Raisins, apricots, mushrooms, mushrooms, tomatoes, onionstomatoes, onions

Juices (fresh, canned, Juices (fresh, canned, frozen)frozen)

Concentrates- juice Concentrates- juice products from which products from which most of the water has most of the water has been removedbeen removed Less costly than other Less costly than other

forms of juiceforms of juice

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100% juice100% juice

By law if label says 100% juice it is By law if label says 100% juice it is required to be sorequired to be so

Be ware of:Be ware of: ““juice”, “fruit drink” –only small amounts of juice”, “fruit drink” –only small amounts of

juice with water and sweeteners addedjuice with water and sweeteners added

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StoringStoring

Spoilage – damage caused by bacteria, Spoilage – damage caused by bacteria, yeasts, or molds that make food look and yeasts, or molds that make food look and smell badsmell bad

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Storing FreshStoring Fresh

Many need refrigerationMany need refrigeration Lettuce needs airtight containers to retain Lettuce needs airtight containers to retain

moisturemoisture Bananas can be room temperatureBananas can be room temperature Don’t wash until you are ready to use themDon’t wash until you are ready to use them If you wash, dry thoroughly to prevent If you wash, dry thoroughly to prevent

slime and moldslime and mold

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Fresh produce should be used in a few Fresh produce should be used in a few daysdays

Apples = 3 – 4 weeksApples = 3 – 4 weeks Oranges & citrus = 5 – 6 weeksOranges & citrus = 5 – 6 weeks Potatoes, onions = 2 – 3 monthsPotatoes, onions = 2 – 3 months

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Storing ProcessedStoring Processed Frozen keeps several monthsFrozen keeps several months Canned keep for a year or more in a cool, dry Canned keep for a year or more in a cool, dry

place (70 degrees)place (70 degrees) Dried keep well in cabinet, tightly wrappedDried keep well in cabinet, tightly wrapped

Juices stored as per containerJuices stored as per container Canned and bottled juice store on shelf until Canned and bottled juice store on shelf until

openedopened Frozen juice stored for no more than 12 monthsFrozen juice stored for no more than 12 months

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PreparingPreparing

Wash fresh produceWash fresh produce Under cool running water just before you Under cool running water just before you

use ituse it

Scrub potatoesScrub potatoes

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Serving Raw ProduceServing Raw Produce

Salads, appetizers, side dishes, etcSalads, appetizers, side dishes, etc Some cut fruit oxidize and need to be Some cut fruit oxidize and need to be

eaten immediatelyeaten immediately

Can prevent darkening by sprinkling with Can prevent darkening by sprinkling with lemon juice,lemon juice,

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Cooking with Moist HeatCooking with Moist Heat

Steamed or simmered – poachedSteamed or simmered – poached

Vitamin A, C and B vitamins are easily Vitamin A, C and B vitamins are easily destroyed by water, heat, airdestroyed by water, heat, air

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HintsHints

1. when possible leave on skins of 1. when possible leave on skins of fruits/veggies and leave whole when fruits/veggies and leave whole when cookingcooking

2. use as little water as possible2. use as little water as possiblesteaming is ideal steaming is ideal

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3. when simmering fruits/veggies use 3. when simmering fruits/veggies use heavy-bottomed pan so they cook at a heavy-bottomed pan so they cook at a low, even temperature, cover pan to low, even temperature, cover pan to prevent steam from taking nutrients with it.prevent steam from taking nutrients with it.

4. cook frozen veggies in small amount of 4. cook frozen veggies in small amount of water, reduce heat and simmer 5 to 6 water, reduce heat and simmer 5 to 6 minutes.minutes.

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BakingBaking

Preserves nutrientsPreserves nutrients Small amount of liquid requiredSmall amount of liquid required

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Stir-FryingStir-Frying

Cooking quickly in very little fatCooking quickly in very little fat

Don’t overcookDon’t overcook Slightly crispSlightly crisp

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Microwave CookingMicrowave Cooking

Well-suited for fruits/veggiesWell-suited for fruits/veggies

Cooks quickly, requires little if any water Cooks quickly, requires little if any water addedadded

More even cookingMore even cooking Stir or rearrange during cooking timesStir or rearrange during cooking times

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Many fruits ripen more quickly when placed in a Many fruits ripen more quickly when placed in a paper bagpaper bag

Hasten ripening avocados by burying them in Hasten ripening avocados by burying them in flourflour

Bananas by wrapping them in a wet dish towelBananas by wrapping them in a wet dish towel Place paper towels on bottom of crisper in fridge Place paper towels on bottom of crisper in fridge

to absorb extra moistureto absorb extra moisture Lemons refrigerated in a tightly sealed jar of Lemons refrigerated in a tightly sealed jar of

water will be juicierwater will be juicier

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Exotic ProduceExotic Produce

Many types of produce are making inroads Many types of produce are making inroads in American markets, others have a way to in American markets, others have a way to go.go.

Seaweed Seaweed = staple of Japanese diet, high = staple of Japanese diet, high in B vitamins, calcium, iodine, iron, in B vitamins, calcium, iodine, iron, magnesium, potassiummagnesium, potassium Agar-agar, carragheen both used as Agar-agar, carragheen both used as

thickenersthickeners

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ActivityActivity

Students will write the name of a fruit or Students will write the name of a fruit or vegetable on a slip of paper.vegetable on a slip of paper.

Collect papersCollect papers

Draw then individually and choose one Draw then individually and choose one student to supply a fact about that fruit or student to supply a fact about that fruit or vegetable supported by information in text.vegetable supported by information in text.