Chapter 16

Objectives Identify nutrients found in fruits & vegetables. Recognize qualities to look for when buying fruits & vegetables. Discuss guidelines for storing fresh produce.

Nutrients in Fruits & Vegetables Vitamin C Beta Carotene (Vitamin A) Vitamin E Vitamin E Found in yellow or orange fruits & veggies Found in apricots, peaches and cruciferous veggies. Found kiwi, strawberries, cantaloupe, cabbage & potatoes

Apples & pears Melons: cantaloupe, casaba, honeydew, watermelon, etc. Berries: strawberries, black- berries, blueberries, raspberries & grapes Citrus: lemons, oranges, grapefruit, limes, tangerines, tomatoes Tropical fruit: bananas, papayas, pineapple, etc. Drupes (all have a central pit enclosing a single seed): plums, cherries, peaches, olives, apricots, etc. Delicious apples for eating; Jonathan or Granny Smith’s for baking. Seeds found in CARPELS near core.

Roots: carrots, beets, turnips Bulbs: onions & garlic Stems: celery (a bunch is a stalk, a piece is a rib) Tubers (underground stem): potatoes Flower: broccoli & cauliflower Seeds: corn, peas, beans Fruits: tomatoes, cucumber, eggplant Leaves: spinach, lettuce, kale

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.

Sold in many ways –Loose in a bag –Plastic covered tray –Bunches held together Guidelines: –Inspect produce carefully –Avoid produce that looks wilted, shriveled, bruised, or decayed. –Buy only what you can store and use.

Seasonal Produce –Some veggies and fruits, such as spinach, broccoli, bananas, apples, and grapes are available year round. –Others – asparagus, peaches, and plums, for example – have a specific growing season. –When shopping, look for year-round items that are in season (cheaper)

Ripeness Mature fruits – have reached full size and color. Ripe fruits – tender and have a pleasant aroma and fully developed color.

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.

Vegetable Comparison Lab

Section 16-2 Preparing Raw Fruits & Vegetables Objectives: –Describe how to wash fresh produce. –Give suggestions for healthful and attractive ways to prepare and serve raw fruits and vegetables.

Washing & Cutting Fresh Produce Washing –Before you eat or cook, wash fresh produce in cool, clear water. –Scrub potatoes and other veggies that tend to have a lot of dirt. Cutting –Peel –Wedges –Bite-size pieces

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. If you’re going to peel potatoes ahead of time, you have to take precautions against browning! 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.

Browning of Fruits Lab See handout

Section 16-3 Cooking Fruits & Vegetables Objectives: –Identify the effects of heat and cooking on vegetables and fruits. –Describe methods for cooking fruits & vegetables.

Cooking fruits and vegetables results in noticeable changes: 1.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. **Chlorophyll – chemical compound that plants use to turn the sun’s energy into food. 3.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. 2. TEXTURE softens cell walls, making the fruit and vegetables more tender. Overcooking them, however, may cause them to be mushy.

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 potassium…a mineral needed to prevent cramping of leg muscles. 1.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. 2.Cut the vegetables and fruits in large pieces rather than very small ones. Nutrients leave the food item through the cut surfaces. 3.Don’t overcook! Nutrients are destroyed by exposure to heat, especially over long periods of time. Cook fruits and vegetables as quickly as possible.

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 Pierce skins of whole potatoes before MICROWAVE COOKING to avoid bursting. Peppers, sweet corn, mushrooms, bananas, tomatoes… benefit with a flavor burst from being GRILLED OR BROILED.

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. 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.