not only do they add color and flavor to dishes- fruits back a nutritional punch ...

FRUI

TS

NUTRITION NOTES Not only do they add color and flavor to

dishes- fruits back a nutritional punchCarbohydrates—energyFiber– good digestionLow in sodium & fatNo cholesterolVitamin C- Citrus fruits such as….Vitamin A- deep yellow fruits such as….Potassium- bananas, cantaloupes, oranges,

and nectarines

IN SEASON Refers to the period of time where the

fruit (or vegetable) is in peak supply The fruit supply is greatest and the

quality if high Summer months we note melons,

strawberries, peaches, and strawberries Fall months are cranberries, apples, and

grapes Winter months are pears, oranges,

grapefruit Spring months are pineapple and

mangos

RIPE FOR THE PICKING “Ripe” refers to fruits (or vegetables)

are ready to eat. Some fruits stop the ripen process when

they are picked such as apples, berries, and grapesThis is why these fruits stay in good quality

for so long Some fruits continue to ripen even after

they are picked. (bananas, peaches, and pears)These fruits will decay quicker

QUALITY CHECK: WHAT AM I LOOKING FOR? High quality fruits have the best flavor

and nutrition. Look for these signs to determine you got the right fruit:Size: Smaller than normal? Perhaps junior

got picked too soonColor: Look for the full colorHeaviness or fat appearance: juicyFree of damage, decay, or moldFirm to the touch If the fruit is hard it is not

ripe, too soft and the fruit is decaying

QUESTION? What is your favorite fruit?

How do you know if your favorite fruit is ready to eat?

https://www.youtube.com/watch?v=ZtvDb3L16Sg

BUYING FROZEN, CANNED, AND DRIED FRUITS Read labels and expiration dates Look for 100% juice, water, or light

syrup for healthy alternatives Dried fruits shouldn’t be hard to the

touch

STORING FRUITS Don’t wash fruits until your ready to use

themThis will prevent mold from growing, and

keep fruits from getting soggy Refrigeration will help keep fruit fresh

longer- use the crisper section of fridge or a plastic bag

Unripe fruit will ripen at room temperatureNeed to ripen quick? Paper bag!When fully ripe, use at once of refrigerate

TIME TO PREPARE TO EAT Wash your fruit! Why? Serving raw is best to maximize the

nutrients we getThink of a salad, the fruit by it self, and

smoothies Cooking affects fruits in several ways:

Breaks down fiber and softens fruitMakes flavor more mellow and less acid-

tastingChanges color

COOKING WITH FRUITS When cooked- fruits should be soft and

tender Retain as much as their natural color as

possible and taste good Overcooking causes fruits to lose

nutrients, color, and flavor Mushy and unappetizing are included here

WHY IS IT BEST TO LEAVE FRUITS IN THEIR RAW STATE?

THEN LET’S PLAN A LAB

Smoothies!!

!