1. Choosing Fruits and Vegetables
Ms.Avefjall

2. Types of Fruits Melons Berries Citrus Fruits Cantaloupe Honeydew
Casaba
Berries
Raspberries, Strawberries, Blackberries, Blueberries and Grapes
Citrus Fruits
Grapefruit, Oranges, Tangerines

3. 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

4. Tropical Fruits
NEW TO YOU?

5. Atemoya Sweet flavor Creamy, custard like texture
Good source of Vitamin C and Potassium

6. Lychees Small, round, sweet fruits the size of cherries
Bumpy, red/red-brown skin
Good source of Vitamin C and potassium

7. Pummelo Originated in Far East Resembles grapefruit but sweeter
Good source of Vitamin C and Potassium

8. Calabaza West Indian Pumpkin Green, tan, orange
Good source of Vitamin A and C and potassium

9. Chayote Tropical summer squash Similar flavor to zucchini
Good source of Vitamin C and potassium

10. Malanga Popular in Cuba and Puerto Rico
Yautia
Texture and flavor resembles a blend of dry beans and potatoes
Good source of Vitamin C

11. Moving on...

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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!

18. 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

19. 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

20. 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

21. 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

22. 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

23. 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

24. 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

25. 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

26. 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

27. 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

28. Fruit & Vegetable Tips and Tricks
Tuber OR Root

29. Fruit & Vegetable Tips and Tricks: Decoring Lettuce

30. Cutting Onions

31. COOKING CHANGES IN FRUITS AND VEGETABLES

32. TEXTURE Heat softens cell wall
Some vegetables need heat to be edible (ex. squash)
Starchy veggies more easily digested when heated
Overcooked → mushy

33. COLOR Cooked properly: retain pleasing colors
Chlorophyll: gives green color; turns olive green when overcooked

34. FLAVOR Heat releases flavor Fruit: mellows and tastes less acidic
Overcooked: lose flavor or produce unpleasant flavor

35. 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

36. 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

37. 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

38. 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)

39. 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)

40. Explore COOKSMARTS
Click on the image below to complete the remainder of your Fruits and Vegetables packet