Preparing Fruits, Vegetables, & Legumes

What counts as a serving? three-fourths cup (6oz.) 100 percent fruit or vegetable juice one medium fruit (e.g. apple, banana, peach) one-half cup cut up fruit one-half cup raw or cooked vegetables one-fourth cup dried fruit (e.g. raisins, apricots, dates) one cup raw, leafy vegetables one-half cup dry, cooked or canned peas or beans

Nutritional Value Fruits and Vegetables –Vitamin A & C –Fiber –Low in calories Legumes –Fiber –Iron –Calcium –Protein

Storing and Washing Fruits & Veggies Store in the crisper and use soon. Wash well with cold water, but do not soak unless very dirty. Especially wash leafy vegetables and fruits like strawberries that tend to retain grit from the ground they were grown in. Wash as close to cooking or eating time as possible to retain nutrients.

Cutting Methods Dice: To dice, cut into 1/2-inch or narrower strips; cut across strips to dice. Slice: Cut into flat pieces of the same size.

Cutting Methods Chop: Cut into pieces or irregular sizes. Julienne: Cut into long, thin slices. Stack the slices, and cut into matchlike sticks.

Cutting Methods Shape and size of the cut determines the length of cooking time. Larger pieces (greater surface area) = longer time needed to cook Smaller pieces (smaller surface area) = heat will penetrate more quickly and cook faster

Cooking Techniques for Fruits and Vegetables Dry-heat Moist-heat Combination heat Microwave

Dry-Heat Baking – in an enclosed space with confined heat, as in an oven. Grilling – cooking over direct heat or fire. Sauteing – cooking quickly in a small amount of very hot fat or oil. Pan-frying – food is partially submerged in very hot oil or fat. Deep-frying – food is entirely submerged in hot fat or oil.

Moist-Heat Boiling – foods are cooked in hot liquids. Steaming – food is suspended over simmering or boiling liquid, either a vegetable steamer or colander is used to hold the foods. Poaching – cooking gently in liquid, just below boiling. The liquid shivers with no visible bubbling.

Combination Heat Combines dry-heat and moist-heat Braising and Stewing– a cooking method where meat or vegetables are first browned in butter and/or oil, then cooked in a covered pot in a small about of cooking liquid at low heat for a long period of time.

Microwave Faster than most other methods Excellent way to retain nutrients and color in vegetables

Fruit and Veggie Tips Eat fruits and vegetables raw, if possible Take cut up fruits and veggies to work or school to snack on all day. Leave the skin on certain fruits and vegetables such as carrots, potatoes, peppers, apples, and pears. The skin is an important source of fiber and nutrients.

Cooking Techniques for Legumes Step 1 – Wash and sort Step 2 – Soak Step 3 – Cook Quick Soak Method

Adding Legumes to Your Diet Add chickpeas or kidney beans to your favorite salad. Serve casseroles made with lima beans or black-eyed peas. Eat plain with herbs and spices. Add any variety of beans to soup. Serve legumes with rice, noodles, or bread. Add legumes to meat dishes to stretch your food dollar.

In Conclusion… Try preparing fruits and vegetables in new ways. Use new cutting methods with fruits and vegetables. Add legumes into your diet. Increase your intake of fruits, vegetables, and legumes!!