Fruit and Vegetable Notes

Why do we need fruits & vegetables? Nutrients of course! They provide Vitamin C, Vitamin E, Phytochemicals, Potassium, and Antioxidants! -Antioxidants are substances that protect our body from our environment and can help protect or bodies from heart disease and certain cancers

Purchasing Fresh Fruits Fruits must be picked when mature. Mature have reached their full size & color. It reaches its peak flavor and is ready to eat—also known as a ripe fruit. Under ripe fruits are very firm, lack flavor, and have not reached top eating quality.

Storage of Fresh Fruit Under ripe fruit should be stored at room temperature. To speed ripening, put in a brown paper bag. Berries, cherries, and grapes should be refrigerated in a covered, shallow container or uncovered in the crisper. Cut fruits should be stored in the refrigerator in a airtight container or plastic bag. To preserve the most nutrients eat as soon as possible after cutting.

Preparing Fresh Fruit Fruits can be prepared with minimal effort. Whether you peel them or not, always wash under cool, running water scrubbing the skin lightly. Many are covered with a wax or have pesticides still on them. Pare a thin layer of skin from the fruit to remove this. As you clean the fruit, remove with a paring knife any bad spots or stems. Some will need the seeds removed like melons.

Preventing Fruits from Darkening When the flesh or an apple, banana, or peach turn brown, it is because oxygen reacts with an enzyme in the fruit. This is known as: Enzymatic browning. It can be stopped by ascorbic acid that destroys the enzyme so it can’t react with oxygen. Lemon, grapefruit, orange juice all contain vitamin C, which help prevent the browning. It is also available in a powder form which can be sprinkled over the fruit.

Commercially Processed Fruits Canned Fruits come in many forms-whole, halved, sliced, and in pieces. Some are packed in light or heavy syrup. The most nutritious is in water or own juices. This cuts the calories & sugar dramatically. Canned is a good choice when you cannot find a fruit in the fresh form or if it is out of season. Frozen Fruits come either with or without sugar added. Frozen will have a softer texture when thawed. Freezing damages the cell walls allowing the water to run out when it is thawed. If you serve frozen fruit serve it partially thawed to keep it in better shape. This is a healthy alternative choice for fresh fruit.

Commercially Processed Fruits Many fruits are dried including the most common being raisins, prunes, dates, peaches, apples, apricots, and cranberries. They are stored in plastic bags or boxes. Look for good color and those that are fairly soft and pliable. Store in an airtight container in the refrigerator when opened. Dried fruits are nutritious snacks. They are also good for baking and cooking. Reconstituting occurs when water is added back to the dried fruit to return it to its former condition.

Seasonal Availability Fruit drinks are NOT 100% juice. Read the label to make sure you purchase the best choice for nutrition. It is most cost effective to purchase fruits that are in season. They may be available for purchase in the off season, but they will be more expensive.

Seasonal Availability Most cost effective times to purchase the following fruits are: Winter fruits: citrus fruits such as oranges, grapefruits, tangelos. Summer fruits: watermelons, cantaloupe, strawberries, blueberries, cherries. Year round: bananas, apples, pineapple, lemons, limes, grapes. *Or buy them canned or frozen to cut cost! Just because they are labeled winter or summer doesn’t mean you can’t buy them other times. They are just not as flavorful and not as cheap to buy!

Nutrients in vegetables Vegetables are rich in many vitamins and minerals. They are the most nutritious foods around! Bell peppers, tomatoes, and raw cabbage are good sources of vitamin C. Leafy green vegetables provide folic acid, vitamin K, calcium, and magnesium. Also, they are good sources of fiber, carbohydrates, and phytochemicals. They have no cholesterol and most are low in calories, fat, and sodium. Many also contain antioxidants such as Vitamin C, A, and lycopene…which may lower risk for some cancers and heart disease!

Buying Fresh Vegetables Fresh vegetables are available loose, in plastic covered trays, or in pre-packaged bags. Others, like broccoli and parsley come in bunches tied together with a rubber band or plastic tie. Vegetables unlike fruit are only harvested when they are ripe. Therefore, you should only buy what you can use within two to five days. Root vegetables last from one to several weeks. Vegetables should feel heavy in relation to its size.

Storage of Fresh Vegetables Wash vegetables when you get home only if dirt is visible, moisture speeds up bacterial action and causes mold to grow. If you do wash before storage, dry them thoroughly. Potatoes should be stored in a cool, dark, dry place. Refrigeration can cause mold and spoilage. Also, the cold temperatures turns the starch in potatoes into sugar, making them slightly sweet. Storing them in a dark place prevent them from turning green. If you don’t have a dark place store them in a brown paper bag.

Storage of fresh vegetables Onions should be stored in a cool, dry place. They should be stored in a basket or woven bag to allow air to circulate around them. If they are refrigerated they will get moldy. They shouldn’t be stored with potatoes. They absorb the moisture from the potatoes and become moldy, and the potatoes will sprout faster. Other vegetables should be stored in plastic bags, containers, or in the crisper. Tomatoes should be ripe before refrigerating them.

Cleaning vegetables & more… All vegetables should be washed before eating them raw or cooked. Wash under cool water and scrub to remove any dirt. Do not soak them or use detergent to clean them. To retain the most nutrients, eat the edible skins instead of peeling them away. Raw vegetables are a great snack to keep on hand. Cut up vegetables can be stored in a container to keep them crisp. A few ice cubes added to the container can also help with this.

Cooking fresh vegetables Cooking vegetables affects the nutrients most in vegetables. Some are destroyed by heat such as vitamin C, and vitamin B is lost in water. Also the texture of vegetables is affected by cooking, some become mushy if overcooked. They should be somewhat firm to keep them most appealing and nutritious. Simmering Vegetables- to simmer veggies add a small amount of water to the saucepan. Cover and cook until somewhat firm.

Convenience forms of vegetables Canned vegetables are sold in whole, sliced, or in pieces. Salt is generally added as a preservative, but you can buy salt- free versions. Frozen vegetables are the closest in nutrients, color, and flavor to fresh varieties. They are packaged whole or in pieces. They also come in butter or cheese sauce varieties, which add fat and calories. Dried vegetables come in a variety of forms. Mushrooms, tomatoes, and potatoes are among those that can be dehydrated and later reconstituted for later use. Many are added as seasonings…garlic, chives, parsley, onions.