Cooking Vegetables and Fruits FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7 Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe. 2004.

Effects of cooking on vegetables and fruits To minimize nutrient loss, leave produce in large pieces of whole Cook quickly for little time – steaming, simmering, microwaving Serve with cooking liquid when possible

Sensory Changes in Cooked Produce Texture – softens cell walls; become more tender; easier to digest; overcooked become mushy Color – retain pleasing colors; overcooked green vegetables become unpleasant olive green

Flavor – heating releases flavor; fruit flavors mellow and taste less acid; overcooked lose their flavor and develop unpleasant flavor

Cooking Fresh Vegetables Several methods Timing and method depend on tenderness of vegetable and size of pieces

Steaming Vegetables One of most healthful; fewer nutrients lost; takes longer than other methods

Simmering Vegetables Do not use aluminum or copper pots – these minerals react with sulfur compounds, resulting in loss of vitamin C, folic acid, and vitamin E; create unpleasant odor and flavors ½ cup water for every 4 servings of vegetables

Microwaving Vegetables lose few nutrients; retain color, texture, and flavor

Baking Vegetables High moisture vegetables can bake in dry heat Squash usually cut in half and baked; potatoes baked with skins on; pared vegetables can cooked in same pan with roast

Frying Vegetables sautéing brings out flavor of vegetables Stir-frying and deep-fat frying other popular methods Except for potatoes, most vegetables are coated before deep-frying

Cooking Fresh Fruits Nice alternative to add variety to food choices Cooked fruits can be served hot or cold May be part of main course, dessert, or a snack Poached, fruit sauce, baking, microwaving

Poaching Fruits Goal – retain shape of fruit while cooking Plums, berries, apples, pears Sugar added at beginning of process – sweetens, but helps fruit keep its shape by strengthening cell walls

Lemon or orange juice, cinnamon stick, vanilla – ways to add flavor Simmer, uncovered until fruit is tender

Fruit Sauces Applesauce, peach sauce, plum sauce, pear sauce Cook fruit in liquid to break down cell walls; sweeten near end of process with honey, sugar, syrup; spices and other flavorings may be added as desired

Baking Fruits Avoid overbaking Use whole firm fruits – apples most popular Core and cut a think strip around middle of fruit; fill cavity with cinnamon or nutmeg and raisins; set fruit in baking dish with hot water surrounding fruit to a depth of ¼ inch; Bake at 3500 F for 45-60 minutes

Microwaving Fruits Easy to prepare, quick to cook, and keep fresh flavor and shape; watch time, can easily overcook Cover with small opening for steam to escape, pierce if cooking whole fruit to keep from bursting