Fruits & Vegetables

Citrus: lemons, oranges, grapefruit, limes, tangerines, tomatoes Types of fruits... Berries: strawberries, black-berries, blueberries, raspberries & grapes Apples & pears Delicious apples for eating; Jonathan or Granny Smith’s for baking. Seeds found in CARPELS near core. Citrus: lemons, oranges, grapefruit, limes, tangerines, tomatoes 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.

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

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.

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.

Enzymatic browning... If you’re 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.

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 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.

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. Don’t 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.

Cooking methods... FRYING is a popular method of preparing vegetables. Potatoes and onion rings can be deep fat fried. Pierce skins of whole potatoes before MICROWAVE COOKING to avoid bursting. A quick & low-fat cooking method. 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.

BAKING is cooking in dry heat in an oven. 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. Serve with the water because it contains many nutrients. 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.

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 it’s 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.

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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Preparing individuals for life and work Strengthening families Empowering communities Created by Barbara L. Swarthout, Family & Consumer Sciences teacher at Elkhorn High School