fruits & vegetables. here’s a quick look at a different point of view… check out an mri of...
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Fruits & Vegetables
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Here’s a quick look at a different point of view…
• Check out an MRI of fruits and vegetables
• http://ubersuper.com/mri-scans-of-fruits-and-vegetables/
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Winter Fruits
• Citrus
• Tropical
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Spring Fruits• Winter fruits are still available • Summer fruits are starting to make an
appearance
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Summer Fruits
• Berries– highly perishable and fragile
• Stone Fruit– AKA drupes because they have a central pit enclosing a single
seed.• Melons
– categorized into two groups: sweet melons and watermelons– Sweet = rough, netted skin and a soft fleshy interior.– Watermelon = larger in size and have a smooth, thick green
skin and light, crisp texture.• Grapes
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Stone Fruit
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Fall Fruits
• Apples• Pears• Grapes (still available in early Fall)• Cranberries (Thanksgiving)• Persimmons
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Vegetables
• Fall/Winter– Mushrooms, roots, squash, hearty greens
• Spring/Summer– Onions, radishes, peas, lettuces, peppers
Vegetables are categorized differently…
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Flower Vegetables
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Fruit Vegetables
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Fruit Vegetables ~Squash
• Summer Squash– Zucchini– Yellow Crookneck Squash– Cucumbers
• Winter Squash– Hard Shell Variety (Fall/Winter)
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Leafy Vegetables
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Seed Vegetables
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Root & Tuber Vegetables
• Beets• Carrots• Radishes• Turnips & Rutabagas • Potatoes
• Onion: Common bulb, scallion, leek…
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Onion Family (Bulbs)
• Red, yellow, white & sweet• Shallots• Garlic• Leeks• Scallions (Green onions)• Chives
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Stem Vegetables
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The Fungus Among Us http://www.mushroomthejournal.com/mhma/edibles
• Always Purchase Wild Mushrooms from Reputable sources!
• White (Button) Mushroom• Crimini & Portobello (crimini is the baby)• Shiitake ~ Beech• Enoki ~ Morel • Oyster ~ Trumpet• Lobster ~ Truffle
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USDA Grading For Produce
• U.S. Extra Fancy = $$$$$• U.S. Fancy = $$$$• U.S. No. 1 = $$$• U.S. No. 2 = $$• U.S. No. 3 = $
• Fruits are graded before shipping, but temperature and handling can affect their quality when they are received.
• Grading of fresh vegetables is voluntary – the major grade is U.S. No. 1.
• Lower graded items can be used in dishes where appearance is not a factor.
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Wash your Produce!
• Some Produce is grown directly on the ground, in the dirt (& dirt contains…?)
• Regardless of where the produce is grown it can have pesticides (chemicals) on it
• Even if it is pesticide free, it has been picked, packaged, un-packed, placed out for selling, picked through by shoppers… That’s a lot of hands!!
• However, don’t wash fresh produce with soap or detergent. The produce can absorb the detergent and make you sick. In addition, the detergent may react with any pesticides and waxes on the produce, forming a combination that could be very harmful.
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A couple more things about washing your produce…
• even if you’re going to peel it, washing helps prevent chemicals and dirt from being transferred to the edible parts.
• Scrub thick-skinned produce, such as squash, and items that might have a lot of dirt, such as potatoes, with a thick brush.
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Cooking Fruits & Vegetables
• Grilling/Broiling– To cook by direct (HOT) heat over coals, gas flames
or directly beneath the element.– Must be done quickly to avoid breaking down the
fruit’s structure.– Caramelizes the natural
sugars.– Vegetables are great when
marinated before grilling.
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Cooking Fruits & Vegetables
• Poaching (Typically Fruit)– To cook in liquid below a simmer (around 180)– Peel & Seed the fruit.– Heat in poaching liquid just below a simmer.– Cook until just tender & cool in liquid or serve
immediately.– The poaching liquid should be flavored & can be
reduced after the fruit is cooked & used as a sauce for the dish.
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Cooking Fruits & Vegetables
• Sautéing & Stir-frying– To brown (caramelize) or cook in a small amount
of fat on medium high heat & constantly moving.– Fruits should be peeled, cored or seeded, and cut
into uniform sizes.– Most fruits can easily be sautéed.
• Bananas Foster is the most popular sautéed fruit recipe.
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Cooking Fruits & Vegetables
• Sautéing & Stir-frying– Gives vegetables a crisp texture.– “Finishing in butter” involves Stirring in butter, off
the heat, after the vegetables have been cooked.– Glazing is a finishing technique in which a small
amount of honey, sugar, or maple sugar is added to the fruit or vegetable, coating it and giving it a sheen as it reheats.
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Cooking Fruits & Vegetables
• Fruit Sauces (AKA Coulis or Puree)– Puree = to turn food into a smooth, thick semi-
liquid by putting through strainer or in a blender or food processor after cooking.
– Coulis are common as dessert sauces & typically made with berries.
– Coulis can also be added to vinaigrettes (fruits or vegetables)
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Cooking Fruits & Vegetables
• Boiling– To cook in liquid at 212* where bubbles rise &
break at the surface.– Boiling takes away a lot of the nutrients in
vegetables so avoid it whenever possible.– Dried beans & legumes and root vegetables are
best when boiled.• Both dried beans & potatoes need to be added to cold
water & brought up to a boil with the water.
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Cooking Fruits & Vegetables
• Roasting– To cook uncovered in an oven.– Both fruits & vegetables can be roasted.
• Apples, Pineapple, Pears, Root Vegetables, Squash
– They are left whole or cut into large pieces, with no additional liquid added.
– Those with thick skins are most suited for roasting since it protects the interior from drying or scorching.
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Cooking Fruits & Vegetables
• Steaming– To cook food with steam by placing it in a basket
or rack over, but not in, boiling water.– Steaming is the best method for retaining vitamins
and minerals because they are cooked gently in a vapor bath, not in direct contact with water.
– Any vegetable can be steamed
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Cooking Fruits & Vegetables
• Frying Pan/Shallow Deep– Pan-fried vegetables are often coated with breading
or batter.– Potatoes aren’t coated with anything, they’re just
cut & fried. (Chips & Fries)– Tempura is a Japanese cooking term in which
vegetables or seafood are coated with a light batter and deep fried.
– Nothing Healthy about fried anything, but YUM!
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Cooking Fruits & Vegetables
• Stewing & Braising• To simmer slowly in a small amount of liquid in a tightly
covered pan in the oven or on the stove top.• Vegetable stews and braises are good ways to retain
the vitamins and minerals that are transferred to the cooking liquid because the liquid is served as part of the dish.• Stewed vegetables are cut into small pieces.• Braised vegetables are cut in large pieces or left whole.
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Cooking Fruits & Vegetables
• How Tender?1. Al Dente!2. The cooked vegetable or fruit should resemble
the natural characteristics of its raw state.– A little bit of crunch, structure & bright color.
3. The quality standard for a particular cooking method. (Sauté vs. Stew)
4. Regional and local preferences.