Fruits Vegetables and Vegitarianism

Frozen Fruits

Available sweetened and unsweetended, whole nad in pieces. Common- blueberries, strawberries, raspberries and cherries. Lose texture in freezing but maintain color and flavor.

Dark Green

Broccoli, Spinach, Kale

Reasons

Compassion. Ecological. Aesthetic. Spiritual. Influence. Health. Economic.

Vegetarianism

Refraining from eating animal products.

Calcium

dark green leafy veggies, tofu made with calcium sulfate.

Pomes

have a central seed containing core surrounding by think flesh. Ex apples and pears

Methods of Cooking Veggies

Boiling. Steaming, Pressure Cooking. Baking. Broiling. Grilling. Microwaving. Frying. Sautéing. Stir Frying.

Buying Fresh Fruits

Buy what you need. Look for ripeness. Avoid bruised, soft, damaged or immature fruit. Use small blemished for stewing and pie.

Preparing Fruits

Can serve as raw or cooked, fresh or preserved. Proper techniques help maintain color, flavor, texture and shape.

White Potatoes

Color- White Phytochemical- Flavones. Nutrients- Potassium. Category- Starchy. Cook- Bake/Fry/Slice/Mashed

Subgroups

Dark Green, Orange, Legumes, Starchy, and Other

Enzymatic Browning

Darken when exposed to air

Cost

Depend on time of year. Cost less in peak season

Underripe Fruits

Full in size, but have not yet reached peak eating quality

Selecting Fresh Veggies

Good color and no bruises. Avoid wilted and misshaped veggies. Buy only what you need. Lose quality quickly. Buy in peak season. Select medium sizes.

Effects of Cooking Time on Color

Green Veggies contain chlorophyll. Heat affects this so overcooked green veggies lose their bright green color. Orange veggies contain Beta Carotene. The source of Vitamin A is not destroyed by heat but it will still be lost if overcooked.

Tropical Fruits

Grown in warm climates and are considered to be exotic. Ex bananas, and pineapples

Buying and Storing Frozen Fruits

Often less expensive than fresh fruit. Prices vary by brand, size, packaging, and added ingredients. Chose packages that are clean, undamaged, and frozen solid. Avoid refreezing

Dried Veggies

Peas and Beans are most common. Choose vegetables that are uniform in size, free of defects, and brightly colored.

Legumes

Peas, Beans, Lentils, Soybean Products (Tofu). High in protein and fiber.

Nutrients Vegetarians Miss

Protein, Iron, and Calcium.

Dried fruits

Rasins, prunes, dates, and apricots are the most common dried fruits. There are also apples, peaches, pears, figs, pineapples, bananas, and papayas. Come in boxes of plastic bags. Larger fruits cost more.

Frying Fruits

Sauteing- Frying fruits in a small amount of fat in a skillet. Fritters- Dipping fruits into a batter and deep frying. Retain shape

Berries

Small juicy, fleshy fruit. Ex strawberries, raspberries, and grapes.

Iron

dried beans and dark leafy green veggies, iron absorptions is increase by eating foods containing Vitamin C.

Immature Fruits

have not reached full in size. Small and have poor color, flavor, and texture.

Broiling Fruit

Bananas, grapefruits and pineapples are often broiled. sprinkle with brown sugar or drizzle with honey before. broil quick so watch.

Overcooked Fruits

Become mushy, losing color, flavor, nutrients, and shapes.

Other

Beets, Cabbage, Onions, Tomatoes, Green Beans, Bell Peppers, Cucumbers

Microwaving Fruits

Being cooked in a microwave maintains the fruits flavors and nutrients. Pierce fruits covered with a tight skin if you are microwaving them whole.

Preparing Preserved Fruits

Can serve right out of can. Drain to use in a recipe. Serve frozen with a few ice crystals . Eat dried fruits straight from package or soak and cook.

Baking Fruit

Can use apples, pears, and bananas. Will be tender but keep their shape. Bake in small amount of liquid

Cooking Fruit in Liquid

Can use water or syrup. Will retain shape when cooked in syrup but not water. 2:1 ratio of water to sugar. (to much sugar causes the fruit to harden)

Orange

Carrots, Pumpkin, Sweet Potatoes

Changes Caused by Cooking

Cellulose softens making if easier to chew. Starch absorbs water and become easier to digest. Flavor and colors change. Nutrients may be lost. Cook until crisp-tender.

Frozen Veggies

Choose clean and solidly frozen packages. Store in coldest part of freezer. Prices depend on brand, packaging, size and added ingredients.

Buying and storing fresh fruits

Chose fairly soft and pliable. Store unopened packages and boxes in a cool dark and dry place. After opend store in tightly contained containers.

Nutritional Value of Fruits

Citrus fruits are best source of Vitamin C. Good sources of Vitamin A and B. Cantaloupe, apricots, and other yellow fruits are good sources of Vitamin A because they contain large amounts of carotene.

Vegetable Classification

Color (yellow vs green). Parts of the plant. Flavor (mild vs. strong)

Star Fruit

Color- Yellow. Phytochemical- Lutein. Nutrients- High in Vitamin C. Category- Tropical Fruit. Cook- Blend into smoothie.

Canned Fruits

Come packed in juices or light, heavy or extra heavy syrup. Fruit juices are lower in calories and higher in nutrients than syrups used as packaging liquids.

Phytochemicals

Compounds from pounds that are active in the human body.

Starchy

Corn, Green Peas, Lima Beans, White Potatoes

Canned Veggies

Cost less than frozen or fresh. Free from dents, bulges and leaks. Store in cool dry place.

Ovo

Does NOT eat- Meat, fish, fowl, or dairy. Does eat eggs.

Vegan

Does NOT eat- any animal product

Lacto-Ovo

Does NOT eat- meat fish, fowl. Does eat- dairy and eggs.

Lacto

Does NOT eat- meat, fish, fowl, or eggs. Does eat- dairy

Drupes

Have an outer skin covering, a soft flesh, that surrounds a single, hard pit. EX. cherries, peaches and plums.

Cooking Time

If you cook to long heat sensitive nutrients are lost, like thiamin. Unpleasant flavor, texture, and color.

Melons

In the gord family. Large, juicy, think skins, many seeds. Ex watermelon, cantaloupe, and honeydew.

Potassium

Sweet/White potatoes, tomato products and beet greens will help boost.

Citrus Fruits

Thick outer rind and thin membranes separating the flesh into segments. Ex oranges, lemons, and grapefruit.

Storing Fresh Veggies

Use ASAP for best flavor, appearance and nutritive value. Place in crisper or in plastic bags and containers. Onions in open containers at room temp or slightly cooler. Potatoes at room temp in dark dry places.

Buying and Storing Canned Fruits

Usually less expensive than fresh or frozen. Make sure cans/jars don't have dents, buldges, leaks, cracks, and chips. Store in a cool, dry, dark place.

Amount of Cooking Liquid

Vitamin C and B and minerals are water soluble. Wggies cooked in a small amount of water retain more of these nutrients.

Vegetable Nutritional Value

Vitamins A,B and C. Minerals Calcium and Iron. Fiber, Carbohydrates, Water, Low Calories

Preparing Raw Fruits

Wash carefully undercool water before eating. Cut thinly as possible to preserve nutrients found just under the skin.

Steps to Prepare

Wash- use cool running water and brush to remove dirt. Trim- bruised areas, wilted leaves and thick stems. Peel- use veggie scraper or floating edge to digest. Cut- into east handled pieces

Color

White veggies contain pigments called flavones (flavnoids). If overcooked veggies will turn yellow or dark gray. Red/Blue/Purple veggies contain a pigment called anthocyan. Cooking water might turn veggie purple.

Protein

potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas. chickpeas, peanut butter, tofu, soy milk, lentils, and kale.