1 Fruits and Vegetables Chapter 51

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3  Great source of vitamins and minerals  Dark yellow and green fruits and vegetables which are high in beta- carotene (vitamin A) (carrots, cantaloupes, apricots) (carrots, cantaloupes, apricots)  Excellent source of carbs, starches, sugars, and fibers  Good sources of vitamin C Oranges, tomatoes and green peppers Oranges, tomatoes and green peppers

4 FYI  Beta-carotene is probably the best known of the carotenoids, those red, orange, and yellow pigments that give color to many fruits and vegetables.  The body converts beta-carotene into vitamin A

5 FYI  Beta Carotene  potent immune-system booster and a powerful antioxidant--it counters the effects of cell-damaging molecules called free-radicals Maculardegeneration (sight) Maculardegeneration (sight) Heart disease Heart disease Some cancers Some cancers

6  Water in produce (80 to 95 %) is an often overlooked but vitally important nutrient.  Transports other nutrients in the blood and is needed throughout digestion.

7  Produce – fresh fruits and vegetables  More variety in this food group  New transportation techniques allow us increasing variety  Kiwifruit – New Zealand  Star fruit –South America

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9 1. Fresh Crisp, tart, fresh  More nutritious than process ones (lose nutrients in processing)  Healthy color, no bruises, spots, sticky areas  Pick a fruit of heavy size

10 Fresh Vegetables  Cut and pre-washed in sealed bags  Usually cost more  Seasonal produce – more plentiful at certain times of year Cheaper during peak Cheaper during peak

11  Food traditions originated in a time when seasonal produce was the only type available.  Pumpkin pie = Thanksgiving (harvest)  Other examples????

12  Most produce is more abundant during spring and summer, different fruits and vegetables are more readily available during different months.  Strawberries/rhubarb= late May to early June  Tomatoes/peaches = July  Zucchini = August  Apple/winter squash = late summer and early autumn

13 2. Processed  May be a good choice  Not available fresh, poor condition, or expensive  Can stock up

14 Processed  Frozen  Retain almost as many nutrients as fresh  Keep color and flavor  Have softer texture  Whole, cut in pieces  Canned  Whole, halved, sliced, pieces  Whole cost more than pieces  Some in heavy sugar  May have lost some nutrients

15 Processed  Dried  Used in cooking  Eaten as snacks  Raisins, apricots, mushrooms, tomatoes, onions  Juices (fresh, canned, frozen)  Concentrates- juice products from which most of the water has been removed Less costly than other forms of juice

16 100% juice  By law if label says 100% juice it is required to be so  Be ware of:  “juice”, “fruit drink” –only small amounts of juice with water and sweeteners added

17 Storing  Spoilage – damage caused by bacteria, yeasts, or molds that make food look and smell bad

18 Storing Fresh  Many need refrigeration  Lettuce needs airtight containers to retain moisture  Bananas can be room temperature  Don’t wash until you are ready to use them  If you wash, dry thoroughly to prevent slime and mold

19  Fresh produce should be used in a few days  Apples = 3 – 4 weeks  Oranges & citrus = 5 – 6 weeks  Potatoes, onions = 2 – 3 months

20 Storing Processed  Frozen keeps several months  Canned keep for a year or more in a cool, dry place (70 degrees)  Dried keep well in cabinet, tightly wrapped  Juices stored as per container  Canned and bottled juice store on shelf until opened  Frozen juice stored for no more than 12 months

21 Preparing  Wash fresh produce  Under cool running water just before you use it  Scrub potatoes

22 Serving Raw Produce  Salads, appetizers, side dishes, etc  Some cut fruit oxidize and need to be eaten immediately  Can prevent darkening by sprinkling with lemon juice,

23 Cooking with Moist Heat  Steamed or simmered – poached  Vitamin A, C and B vitamins are easily destroyed by water, heat, air

24 Hints  1. when possible leave on skins of fruits/veggies and leave whole when cooking  2. use as little water as possible steaming is ideal

25  3. when simmering fruits/veggies use heavy-bottomed pan so they cook at a low, even temperature, cover pan to prevent steam from taking nutrients with it.  4. cook frozen veggies in small amount of water, reduce heat and simmer 5 to 6 minutes.

26 Baking  Preserves nutrients  Small amount of liquid required

27 Stir-Frying  Cooking quickly in very little fat  Don’t overcook  Slightly crisp

28 Microwave Cooking  Well-suited for fruits/veggies  Cooks quickly, requires little if any water added  More even cooking  Stir or rearrange during cooking times

29  Many fruits ripen more quickly when placed in a paper bag  Hasten ripening avocados by burying them in flour  Bananas by wrapping them in a wet dish towel  Place paper towels on bottom of crisper in fridge to absorb extra moisture  Lemons refrigerated in a tightly sealed jar of water will be juicier

30 Exotic Produce  Many types of produce are making inroads in American markets, others have a way to go.  Seaweed = staple of Japanese diet, high in B vitamins, calcium, iodine, iron, magnesium, potassium Agar-agar, carragheen both used as thickeners Agar-agar, carragheen both used as thickeners

31 Activity  Students will write the name of a fruit or vegetable on a slip of paper.  Collect papers Draw then individually and choose one student to supply a fact about that fruit or vegetable supported by information in text. Draw then individually and choose one student to supply a fact about that fruit or vegetable supported by information in text.