Fruits and Vegetables Chapter 51 1 2 Great

Fruits and Vegetables Chapter 51 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ø 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. Ø 4. cook frozen veggies in small amount of water, reduce heat and simmer 5 to 6 minutes. 25

Baking Ø Preserves nutrients Ø Small amount of liquid required 26

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

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

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

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

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