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Choosing Fruits and Vegetables
Ms.Avefjall
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Types of Fruits Melons Berries Citrus Fruits Cantaloupe Honeydew
Casaba Berries Raspberries, Strawberries, Blackberries, Blueberries and Grapes Citrus Fruits Grapefruit, Oranges, Tangerines
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Types of Fruits Apples and Pears Drupes
Cherries, Plums, Peaches, Nectarines and Apricots Drupes: Central pit enclosing a single seed Tropical Fruits Bananas, Pineapples and Papayas
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Tropical Fruits NEW TO YOU?
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Atemoya Sweet flavor Creamy, custard like texture
Good source of Vitamin C and Potassium
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Lychees Small, round, sweet fruits the size of cherries
Bumpy, red/red-brown skin Good source of Vitamin C and potassium
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Pummelo Originated in Far East Resembles grapefruit but sweeter
Good source of Vitamin C and Potassium
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Calabaza West Indian Pumpkin Green, tan, orange
Good source of Vitamin A and C and potassium
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Chayote Tropical summer squash Similar flavor to zucchini
Good source of Vitamin C and potassium
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Malanga Popular in Cuba and Puerto Rico
Yautia Texture and flavor resembles a blend of dry beans and potatoes Good source of Vitamin C
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Moving on...
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Types of Vegetables Roots Stems Tubers Leaves
Store a plant’s food supply in its roots and send nutrients and moisture to the rest of the plant Carrots, Beets and Turnips Stems Above ground Celery and Asparagus Tubers Large underground stem that stores nutrients Potatoes Leaves Use photosynthesis to turn sunlight, carbon dioxide and water into high energy carbohydrates Spinach, Lettuce, Kale and Collards
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Types of Vegetables Bulbs Flowers Seeds Fruits
Made of fleshy leaves surrounding a portion of a stem Onions and Garlic Flowers Includes the flowers of a plant along with the attached stems Broccoli, Cauliflower Seeds High in carbohydrates and other nutrients because they are the part of the plant from which new plants grow. Corn, Beans and Peas Fruits Part of the plant that holds the seeds Cucumbers, Eggplants and Tomatoes
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Nutrients in Fruits and Vegetables
Excellent source of Vitamins, Minerals and Fiber Low in Fat and Sodium No Cholesterol Cruciferous Vegetables Lower the risk of certain cancers Broccoli, Brussel Sprouts, Cabbage, Collards, Kale, Mustard Greens, Cauliflower, Rutabagas and Turnips
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Buying Fresh Produce All Year vs. Seasonal
Prices will vary based on whether the fruit is in season; as a general rule, try to purchase fruits/vegetables during their peak seasons for best quality and price. Loose, Bag, Plastic Tray or Unitized Way we can purchase produce Unitized: large produce is held together with a rubber band or a plastic tie
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Buying Fresh Produce-Tips and Guidelines
Choose Top Quality Fruits and Vegetables Most nutrients and will last longer Poor quality is a waste of money Store and Use Buy only what you can store and use Fruits and vegetables only last about a week in the refrigerator Inspect Packaged Produce Stains, Odors? Sign of damaged or spoiled produce Avoid Wilting, Shriveling, Bruised or Decayed Produce Some produce may have natural blemishes that do not affect their quality Example: Grapefruit and oranges-brown on them Buy by Weight Fruits and vegetables (not including leafy vegetables) should feel heavy
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Buying Fresh Fruits Mature Fruits Ripe Fruits
Reached their full size and color but may not have ripened They will be hard and have not yet reached full flavor Ripe Fruits Tender with a pleasant aroma and fully developed flavors Testing for Ripeness: Press very gently, fruit should give a little under pressure Pressing to hard will damage fruit!
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Ripening Fruits Brown Paper Bag Plastic Bag Refrigerate Mature Fruits
Room temperature until they reach stage of ripeness you want Plastic Bag Put holes to allow excess moisture to evaporate If you don’t, fruit may mold and decay before ripening Refrigerate Mature Fruits Slows down the ripening process
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Buying Fresh Vegetables
Already ripe when you buy them Select vegetables which are typical in shape and medium in size Misshapen vegetables: not the best quality Large vegetables: could be overripe Avoid vegetables that look like they have discoloring Indicated decay
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Storing Fresh Produce Do NOT wash produce unless dirty
Added moisture will speed up spoiling caused by bacteria Cause mold to grow If you do wash: dry all the way before placing in refrigerator Store in Refrigerator Most fruits and vegetables will be stored here Except potatoes, sweet potatoes and onions Place in crisper section or in brown paper bags What do you do when using plastic bags?? Do not line bottom of drawer/shelf with paper towels Will get soggy which could cause decay/mold
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Why don’t we store potatoes in the refrigerator?
Starch in potatoes turn to sugar Changes their flavor Onions and Sweet Potatoes Mold and decay when refrigerated Storing Potatoes, Sweet Potatoes and Onions Cool, dark and dry place If kept at room temperature these foods will keep for a short time Buy only what you need if this is the case
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Convenience Fruits and Vegetables
Canned Fruit Less fiber than fresh but still a good source of vitamins and minerals Avoid fruits canned or frozen in heavy syrups Lots of sugar! Serving frozen fruits Thaw partially so the fruit is still firm and cold, not mushy Canned Vegetables Added sodium Drain liquid from vegetables and rinse before cooking
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Washing Fresh Produce Should wash before eating or cooking
Removes pesticides, residues, dirt and germs Tender fruits and vegetables Wash carefully in cool, clear water Thick-Skinned Produce Use a stiff brush and scrub Squash, Potatoes Do not let produce soak in water Cause a loss of nutrients
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Cutting Fresh Produce Occurs AFTER washing
Cut/Peel away thick, inedible parts Skin, seeds, stems, damaged areas Minimize nutrient loss Largest possible pieces Quick serving after cutting Shapes Crosswise, wedges, cubes, shredded, grated, strips
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Preventing Cut Fruits from Darkening
Some fruits turn dark (discolor) when exposed to the air What food did this in our lab? Enzymatic Browning Enzyme: polyphenoloxidase To avoid.. Coat product in ascorbic acid (Vitamin C) as soon as they are cut Lemon juice Buy ascorbic acid powder to mix with water to put on product
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Serving and Storing Cut Produce
Arrange in an artistic pattern Cover arrangement with plastic wrap Get as much air out as possible Refrigerate until serving time Use tightly sealed bags Excess air will destroy nutrients
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Fruit & Vegetable Tips and Tricks
Enzymatic Browning Definition: The browning that occurs when the flesh of fruits and vegetables are exposed to air Prevented best by: Lemon Juice Sugar Water
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Fruit & Vegetable Tips and Tricks
Tuber OR Root
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Fruit & Vegetable Tips and Tricks: Decoring Lettuce
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Cutting Onions
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COOKING CHANGES IN FRUITS AND VEGETABLES
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TEXTURE Heat softens cell wall
Some vegetables need heat to be edible (ex. squash) Starchy veggies more easily digested when heated Overcooked → mushy
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COLOR Cooked properly: retain pleasing colors
Chlorophyll: gives green color; turns olive green when overcooked
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FLAVOR Heat releases flavor Fruit: mellows and tastes less acidic
Overcooked: lose flavor or produce unpleasant flavor
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Cooking Fresh Fruit Wash before using to remove dirt and impurities
Cooking methods: Poaching: cooking in a simmering liquid Goal: retain shape of fruit Common poaching fruits: plums, berries, apples, pears Use enough water to cover and add sugar at the beginning to hold its shape Sauces: cooking in a liquid and adding sugar at the end (just for sweetness) Goal: break down texture
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Cooking Fresh Fruit Cooking methods (continued):
Baking: best with firm fruits (apples, pears, bananas) Ex. Apples: core and cut a thin strip around the middle (to allow for expansion and prevent bursting) Microwaving: watch timing carefully Cover, but leave a small opening for steam to escape Whole fruits: puncture with fork before cooking
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Cooking Fresh Vegetables
Wash and trim away inedible parts Small pieces cook faster but lose nutrients easier Many different methods: Simmering Bring to a boil; add vegetables; reduce heat to a simmer (usually covered) Steaming: Few nutrients lost Add water to just below the steamer basket with tight fitting cover
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Cooking Fresh Vegetables
Microwaving Cook quickly with small amount of water Need to pierce whole vegetable Baking Need veggie with high moisture content (ex. Squash and potatoes)
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Cooking Fresh Vegetables
Sautéing: Brings out flavor using a small amount of fat Deep frying Most battered first Product is immersed in fat (poor nutritional value)
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Explore COOKSMARTS Click on the image below to complete the remainder of your Fruits and Vegetables packet
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