Fruits

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Fruits
Vegetables
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Types of fruits...
Berries strawberries, black-berries,
blueberries, raspberries grapes
Apples pears
Citrus lemons, oranges, grapefruit, limes,
tangerines, tomatoes
Delicious apples for eating Jonathan or Granny
Smiths for baking. Seeds found in CARPELS near
core.
Drupes (all have a central pit enclosing a single
seed) plums, cherries, peaches, olives,
apricots, etc.
Tropical fruit bananas, papayas, pineapple, etc.
Melons cantaloupe, casaba, honeydew, watermelon,
etc.
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Types of vegetables...
Stems celery (a bunch is a stalk, a piece is a
rib)
Fruits tomatoes, cucumber, eggplant
Roots carrots, beets, turnips
Leaves spinach, lettuce, kale
Tubers (underground stem) potatoes
Bulbs onions garlic
Flower broccoli cauliflower
Seeds corn, peas, beans
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Cruciferous vegetables...
It is believed that cruciferous vegetables may
lower the risk of certain kinds of cancer. These
vegetables are from the cabbage family and
include cabbage, cauliflower, Brussels sprouts,
kale, broccoli, mustard greens, collards,
rutabagas and turnips.
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Storing produce...
DO NOT wash vegetables until you are ready to use
them OR dry them well before storage. Moisture
causes spoilage. Refrigerate in ventilated
plastic or paper bags or in the crisper section.
Wash before using.
Do not refrigerate potatoes, as the starch will
turn to sugar. Store potatoes and onions in a
cool, dry place. Potatoes exposed to light turn a
greenish color, and may develop a bitter taste.
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Enzymatic browning...
If youre going to peel potatoes ahead of time,
you have to take precautions against browning!
Some fruits and vegetables naturally contain an
enzyme that, when combined with oxygen in the air
react to cause discoloration. This process
begins as soon as the skin or peel of the produce
is removed.
Apples, bananas, potatoes, and avocadoes are all
fruits and vegetables that will turn brown as the
flesh of the produce is exposed to oxygen. Lemon
juice, vinegar, powdered ascorbic acid (Vitamin
C)all used full strength or diluted with water,
will delay and/or slow the enzymatic browning.
Even adding salt and covering them with water
will help.
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Cooking fruits vegetables...
Cooking fruits and vegetables results in
noticeable changes

• COLOR of green vegetables turns to dull olive
  green if overcooked. A small amount of baking
  soda will preserve the green color, but destroys
  nutrients. A small amount of acid from lemon
  juice or vinegar color added to red vegetables
  such as cabbage or beets restores bright colors
  damaged by cooking these vegetables in water
  containing certain minerals.

2. TEXTURE softens cell walls, making the fruit
and vegetables more tender. Overcooking them,
however, may cause them to be mushy.

• FLAVOR is released during cooking, making them
  more pronounced, but overcooking fades or causes
  unpleasant flavors. Fruits flavors mellow when
  heated, and become less acidic.

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Protecting nutrients while cooking...

• Use as little water as possible while cooking
  vegetables and fruits, and then serve them with
  the liquid as many of the nutrients are dissolved
  in it. Leftover liquids can be used in soups and
  mashed potatoes.
• Cut the vegetables and fruits in large pieces
  rather than very small ones. Nutrients leave the
  food item through the cut surfaces.
• Dont overcook! Nutrients are destroyed by
  exposure to heat, especially over long periods of
  time. Cook fruits and vegetables as quickly as
  possible.

Fruits and vegetables are excellent sources of
vitamins ( like A C), minerals (such as
potassium), and fiber. They are low in fat and
sodium and have no cholesterol. Bananas are an
excellent source of potassiuma mineral needed to
prevent cramping of leg muscles.
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Cooking methods...
Pierce skins of whole potatoes before MICROWAVE
COOKING to avoid bursting.
FRYING is a popular method of preparing
vegetables. Potatoes and onion rings can be deep
fat fried. Stir frying requires a large, hot
surface, like a wok. Chopped onions, garlic, or
green pepper might be sautéed in butter
Peppers, sweet corn, mushrooms, bananas,
tomatoes benefit with a flavor burst from being
GRILLED OR BROILED.
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More cooking methods...
STEAMING is a method of cooking that minimizes
nutrient loss. It may take a little longer than
placing the food directly in a liquid, however.
There are a variety of steamers available on the
market... Most consisting of a steamer basket, a
water reservoir, and a lid.
SIMMERING is a method of slow-cooking in liquid.
Keep the temperature at or just under boiling.
BAKING is cooking in dry heat in an oven.
POACHING, also called stewing, is a method of
cooking in liquid. The goal is retention of
shape. Use just enough water to cover fruit, and
add water for a little sweetness and help in
retaining shape.
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Baking Boiling
Potatoes
White oval-shaped potatoes are grown for baking.
As they become tender, the flesh of the potato
becomes mealy. The skin is the only thing that
helps this potato maintain its shape.
Red potatoes hold their shape well when cooked,
so are best prepared by boiling.
Round white potatoes can be prepared by either
baking or boiling.
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Vegetables (often served raw)...
White onions have the sharpest flavor, a bit
cleaner flavor than yellow. Use these for
slicing on hamburgers. Flattened yellow onions
are the most common onion, and the least
expensive. Use these for most recipes and for
onion rings. Very round yellow onions and red
onions are less hot, with a somewhat sweeter
flavor and crisper texture.
Americans prefer the Iceberg variety of
lettuce. It is pale green, crisp, has a long
storage life compared to other varieties, and a
mild flavor. Remove the core for better storage.
Avoid contact with non-shiny metals (knives) to
avoid rusting.
The relish tray has become standard fare on
many tables and buffets. Raw vegetables
(including cucumbers that have been made into
sweet and dill pickles) and olives (black, green,
stuffed, etc.) are high in nutrients and very
colorful. Their crisp texture adds variety to any
meal. They make a low-calorie, high-fiber snack.
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The End
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• Preparing individuals for life and work
• Strengthening families
• Empowering communities
• Created by Barbara L. Swarthout, Family
  Consumer Sciences teacher at Elkhorn High School