1. 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

2. 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

3. 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

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

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

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

7. 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

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

9. 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

10. 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

11. 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

12. 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

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

14. 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

15. 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 minutes

16. 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