FRUITS Fruits l Botanically l l A fruit
FRUITS
Fruits l Botanically l l A fruit is an organ that develops from a flowering plant and contains one or more seeds Culinary l A fruit is a perfect snack food, basis of a dessert, colorful sauce or soup
Fruits l Hybrids and Varieties l Hybrids l Result from crossbreeding fruits from different species l Varieties l Result from breeding fruit of the same species that have different qualities or characteristics
Berries Blackberries l Blueberries l Cranberries l Currants l Raspberries l Strawberries l
l l Blackberry l Raspberry Cranberry l Blueberry
Citrus Grapefruits l Kumquats l Lemons l Limes l Oranges l Tangerines l
Citrus l Valencia Oranges l Naval Oranges l Blood Oranges l Tangerines
Exotics l l l Figs Guava Lychees Cape gooseberries Mangosteens Persimmons l l l Pomegranates Prickly pears Rambutans Rhubarb Star fruits
l Pomegranate l Prickly Pear l Rambutan l Star Fruit
l Figs l Guava l Lychee l Mangosteen
Grapes and Melons Table grapes l Melons l Cantaloupe l Casaba l Crenshaw l Honeydew l Watermelon l
Apples l l l Fiji Gala Golden Delicious Granny Smith Jonathan Mc. Intosh l l Pippin (Newton) Red Delicious Rome Winesap
Pears Anjou l Bartlett l Bosc l Comice l Seckel l Asian l
Stone Fruits Apricots l Cherries l Peaches l Nectarines l Plums l
Tropical Bananas l Dates l Kiwis l Mangos l Papayas l Passion fruits l Pineapples l
l Kiwi l Red Papaya l Mango l Passion Fruit
Nutrition l l Fruits are 75 – 95% water Low in fat, sodium and protein Excellent source of fiber (especially the skins!) Vitamins/Minerals Fruits Provide: l l l Vitamin C (Citrus, melons, strawberries) Vitamin A (Deep yellow and green fruits) Potassium (Bananas, raisins, figs)
Nutrition, Continued l Choose whole or cut up fruits more often than fruit juice. l Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables. l Always wash fruits and vegetables to remove pesticides that might remain on the skin.
Guidelines for Selecting Fruits l l l l l Firm Free From Decay Crisp Smooth Dense Free From Bruises Good Color Good Smell In Season (Will Be Cheaper)
Purchasing and Storing Fruits l l Purchasing l Most fruits are sold by weight or by count l Fruits are packed in crates, bushels, cases, lugs, or flats Storing Fruits In: l Cold (Refrigerator) l Dry l Give Them Space
Ripening l Ripening happens when starches found in the fruit break down into sugar (Bananas in the fridge) l This leads to deterioration or spoilage: l Color Lightens l Texture Softens l Decreases in Acidity l Increases in Sweetness
Browning l Browning occurs when the cut surfaces of food reacts with oxygen. l This is called OXIDATION. l To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C).
VEGETABLES
Vegetables • The term vegetable refers to any herbaceous plant that can be partially or wholly eaten • The plant has no woody tissue • Vegetables contain more starch and less sugar than fruits
Botanical Classification • • Leaves Stems and shoots Roots Tubers Bulbs Seeds Fruits Flowers
Identifying Vegetables • Nine Categories or Relationships – Cabbages – Fruit-vegetables – Gourds and squashes – Greens – Mushrooms and truffles – Onions – Pods and seeds – Roots and tubers – Stalks
Cabbages • This Family refers to a large number of vegetables used for their heads or flowers – Bok Choy – Brussels sprouts – Head cabbages – Kale – Napa cabbage Broccoli Cauliflower Red cabbage Kohlrabi Savoy
• Bok Choy • Brussels sprouts • Kale • Napa cabbage
• Kohlrabi • Savoy
Fruit-Vegetables • Avocados • Eggplants – Asian and Western • Peppers – Sweet peppers – Hot peppers • Tomatillos • Tomatoes – Sun-dried tomatoes
• Tomatillos • Eggplant • Japanese eggplant
Gourds and Squashes • Chayote • Cucumbers • Squashes – Winter squashes – Summer squashes
• Chayote • Winter squash
Greens • Lettuce • Mustard • Collards • Sorrel • Spinach • Swiss chard • Turnip greens
• Mustard • Collards • Sorrel • Swiss chard
Mushrooms and Truffles • Mushrooms
• Black Truffles • Morel Mushrooms
Onions • Bulb onions • Garlic • Leeks • Scallions • Shallots
• Leeks • Scallions • Shallots • Garlic
Pods and Seeds • Corn • Legumes • Dried beans • Fresh beans • Shelling peas • Edible pea pods • Okra
• Okra • Snow Peas • Sugar Snap Peas • Shelled peas
Roots and Tubers • • • Beets Carrots Celery roots Jicama Parsnips Radishes Rutabagas Turnips Potatoes
• Celery roots • Jicama • Parsnips • Rutabagas
Stalks • Artichokes • Asparagus • Celery • Fennel • Hearts of palm • Bamboo shoots • Nopales
• Fennel • Artichoke • Nopales • Hearts of palm
Baby Vegetables • Baby globe carrots • Baby zucchini with blossoms • Baby yellow squash with blossoms • Chiogghi beets
Nutrition • Vegetables provide the following Vitamins and Minerals: – Vitamin A – Vitamin C – Vitamin D – Potassium – Folic Acid – Calcium – Magnesium
Nutrition, continued… • Vegetables contain NO cholesterol • They are low in calories, fat and sodium (They are “Nutrient Dense”) • Eat more red, orange and dark green vegetables from the Vegetable Group.
Best Cooking Methods for Preserving Nutrients • The two BEST methods are: – Microwaving – Steaming • You can also: – Bake – Stir-Fry – Simmer – Sauté
Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables • Cook in larger pieces • Use small amounts of water • Cook only until “fork” tender • Cook quickly • Save the water used to cook in for soups and gravies (most nutrients dissolve into the water)
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