Fruits and Vegetables

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Fruits and Vegetables

• And everything you never thought you would learn
  about them.

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FRUITS
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Fruits

• Botanically
• A fruit is an organ that develops from a
  flowering plant and contains one or more seeds
• Culinary
• A fruit is a perfect snack food, basis of a
  dessert, colorful sauce, or soup

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Fruits

• Hybrids and Varieties
• Hybrids
• Result from crossbreeding fruits from different
  species
• Varieties
• Result from breeding fruit of the same species
  that have different qualities or characteristics

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Berries

• Blackberries
• Blueberries
• Cranberries
• Currants
• Raspberries
• Strawberries

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• Blackberry

• Raspberry

• Cranberry

• Blueberry

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Citrus

• Grapefruits
• Kumquats
• Lemons
• Limes
• Oranges
• Tangerines

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Citrus

• Valencia Oranges

• Naval Oranges

• Blood Oranges

• Tangerines

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Exotics

• Figs
• Guava
• Lychees
• Cape gooseberries
• Mangosteens
• Persimmons

• Pomegranates
• Prickly pears
• Rambutans
• Rhubarb
• Star fruits

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• Pomegranate

• Prickly Pear

• Rambutan

• Star Fruit

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• Figs

• Guava

• Lychee

• Mangosteen

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Grapes and Melons

• Table grapes
• Melons
• Cantaloupe
• Casaba
• Crenshaw
• Honeydew
• Watermelon

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Apples

• Fiji
• Gala
• Golden Delicious
• Granny Smith
• Jonathan
• McIntosh

• Pippin (Newton)
• Red Delicious
• Rome
• Winesap

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Pears

• Anjou
• Bartlett
• Bosc
• Comice
• Seckel
• Asian

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Stone Fruits

• Apricots
• Cherries
• Peaches
• Nectarines
• Plums

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Tropical

• Bananas
• Dates
• Kiwis
• Mangos
• Papayas
• Passion fruits
• Pineapples

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• Kiwi

• Red Papaya

• Mango

• Passion Fruit

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Nutrition

• Fruits are 75 95 water
• Low in fat, sodium and protein
• Excellent source of fiber
  (especially the skins!)
• Vitamins/Minerals Fruits Provide
• Vitamin C (Citrus, melons, strawberries)
• Vitamin A (Deep yellow and green fruits)
• Potassium (Bananas, raisins, figs)

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Nutrition, Continued

• We should get 2 c. daily from the Fruits Food
  Group.
• Air, Heat and Water Can Destroy Nutrients in both
  Fruits and Vegetables.
• Always wash fruits and vegetables to remove
  pesticides that might remain on the skin.

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Guidelines for Selecting Fruits

• Firm
• Free From Decay
• Crisp
• Smooth
• Dense
• Free From Bruises
• Good Color
• Good Smell
• In Season (Will Be Cheaper)

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Purchasing and Storing Fruits

• Purchasing
• Most fruits are sold by weight or by count
• Fruits are packed in crates, bushels, cases,
  lugs, or flats
• Storing Fruits In
• Cold (Refrigerator)
• Dry
• Give Them Space

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Ripening

• Ripening happens when starches found in the fruit
  break down into sugar (Bananas in the
  fridge)
• This leads to deterioration or spoilage
• Color Lightens
• Texture Softens
• Decreases in Acidity
• Increases in Sweetness

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Browning

• Browning occurs when the cut surfaces of food
  reacts with oxygen.
• This is called OXIDATION.
• To prevent this, cover cut fruits with a liquid
  containing Ascorbic Acid (Vitamin C).

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VEGETABLES
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Vegetables

• The term vegetable refers to any herbaceous plant
  that can be partially or wholly eaten
• The plant has no woody tissue
• Vegetables contain more starch and less
  sugar than fruits

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Botanical Classification

• Leaves
• Stems and shoots
• Roots
• Tubers
• Bulbs
• Seeds
• Fruits
• Flowers

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Identifying Vegetables

• Nine Categories or Relationships
• Cabbages
• Fruit-vegetables
• Gourds and squashes
• Greens
• Mushrooms and truffles
• Onions
• Pods and seeds
• Roots and tubers
• Stalks

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Cabbages

• This Family refers to a large number of
  vegetables used for their heads or flowers
• Bok Choy Broccoli
• Brussels sprouts Cauliflower
• Head cabbages Red cabbage
• Kale Kohlrabi
• Napa cabbage Savoy

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• Bok Choy

• Brussels sprouts

• Kale

• Napa cabbage

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• Kohlrabi

• Savoy

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Fruit-Vegetables

• Avocados
• Eggplants
• Asian and Western
• Peppers
• Sweet peppers
• Hot peppers
• Tomatillos
• Tomatoes
• Sun-dried tomatoes

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• Tomatillos

• Eggplant

• Japanese eggplant

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Gourds and Squashes

• Chayote
• Cucumbers
• Squashes
• Winter squashes
• Summer squashes

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• Chayote

• Winter squash

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Greens

• Lettuce
• Mustard
• Collards
• Sorrel
• Spinach
• Swiss chard
• Turnip greens

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• Mustard

• Collards

• Sorrel

• Swiss chard

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Mushrooms and Truffles

• Mushrooms

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• Black Truffles

• Morel Mushrooms

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Onions

• Bulb onions
• Garlic
• Leeks
• Scallions
• Shallots

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• Leeks

• Scallions

• Shallots

• Garlic

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Pods and Seeds

• Corn
• Legumes
• Dried beans
• Fresh beans
• Shelling peas
• Edible pea pods
• Okra

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• Okra

• Snow Peas

• Sugar Snap Peas

• Shelled peas

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Roots and Tubers

• Beets
• Carrots
• Celery roots
• Jicama
• Parsnips
• Radishes
• Rutabagas
• Turnips
• Potatoes

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• Celery roots

• Jicama

• Parsnips

• Rutabagas

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Stalks

• Artichokes
• Asparagus
• Celery
• Fennel
• Hearts of palm
• Bamboo shoots
• Nopales

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• Fennel

• Artichoke

• Nopales

• Hearts of palm

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Baby Vegetables

• Baby globe carrots
• Baby zucchini with blossoms
• Baby yellow squash with blossoms
• Chiogghi beets

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Nutrition

• Vegetables provide the following Vitamins and
  Minerals
• Vitamin A
• Vitamin C
• Vitamin D
• Potassium
• Folic Acid
• Calcium
• Magnesium

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Nutrition, continued

• Vegetables contain NO cholesterol
• They are low in calories, fat and sodium (They
  are Nutrient Dense)
• We should eat 2 ½ c. daily from the Vegetable
  Food Group.

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Best Cooking Methods for Preserving Nutrients

• The two BEST methods are
• Microwaving
• Steaming
• You can also
• Bake
• Stir-Fry
• Simmer
• Sauté

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Five Ways to Preserve Nutrients When Cooking
Fruits and Vegetables

• Cook in larger pieces
• Use small amounts of water
• Cook only until fork tender
• Cook quickly
• Save the water used to cook in for soups and
  gravies (most nutrients dissolve into the water)