Foods: Microwave cooking, fruits/veggie Review

Types of vegetables

Bulbs,Layers of fleshy leaves surrounding the underground part of the stem,Eaten raw or cooked,Onions, garlic

Purchasing and Storing

Buy fresh fruit, locally grown, in season,Fruit spoils rapidly, use quickly,Ripen drupes (apricots, peaches, avocado) in brown paper bags,Refrigeration slows down spoilage,Check for bruises, cuts, mold and softness,Buy in small quantities, just what you need Smell fruit, should be fragrant. Feel it's weight, ripe fruit feels "heavy". Check color - green can indicate under ripeness. Some fruits will be soft to the touch.

Buying fresh vegetables

Buy only what you can use in the next 2-5 days,Select only top quality produce—will last longer,Available loose, in plastic-covered tray, pre-packaged bag, tied or banded together

Available Forms

Canned - watch for added sugars and syrups, also pick cans with NO dents or bulges,Frozen - can soften and destroy texture of fruit, can be sweetened or unsweetened,Dried - Most fruits are available in dried form. Can be packaged or sold loose. Watch for use of sulfur in processing, can cause allergies.

POMES

Central, seed containing core, with many seeds and thick layer of fibrous flesh,Include apples, pears

Methods of cooking

Cooking in liquid - ex: apple sauce, poached pears,Baking - ex: baked bananas, apples,Broiling - bananas, grapefruit, pineapple Frying - apples, bananas,Microwaving - choose pieces of similar size to prevent overcooking. Remember food continues cooking (standing time).

Cooking / Reheating

Defrost and various power levels indicate the auto shutoffs at certain intervals,Stir while cooking to prevent uneven cooking, Cooking times will differ for every appliance as well as volume of food, size, and cooking utensil

Preparing Fruit

Enzymatic browning - many fruits exposed to air will turn brown (ex: bananas, apples). Using lemon juice will help prevent this. Fruits should be carefully washed before use, especially in foreign countries.,Peel or pare fruit to remove as little of flesh as possible, or wash well and eat the skin (extra fiber).

Types of Vegetables

Flowers,Broccoli and cauliflower,Can be eaten raw Fruits,Tomatoes, cucumbers, peppers and avocadoes (eat raw) Eggplant and squash (cook)

shapes and arrangements

Foods cook around the outside edges first, Position heavier/denser portions on the outside, Centers should be left empty, except when cooking 1 item

Browning

Foods cooked in a microwave often do not have time to brown/crisp

What are fruits

Fruits are classified into six categories depending on their physical characteristics: Berries,Drupes,Pomes,Citrus,Melons,Tropical

cooking fresh vegetables

Frying,Cook in a small amount of hot fat in a skillet over moderate heat,Baking,Cooking surrounded by heat in an oven

Nutrients in Vegetables

Good source of healthy carbohydrates,Contain fiber & phytochemicals,No cholesterol,Low in calories, fat, and sodium Many contain antioxidants,Vitamin A, C and Lycopene May lower risk of some cancers & heart disease

TROPICAL

Grow in warm climates and are often considered exotic,Include pineapples, mangoes, papaya, kiwi, coconut, bananas, dragon fruit

amount of water

1. Loss of nutrients is reduced when cooked in small amount of water,2. Pan is covered to prevent both scorching and loss of water due to evaporation

length of cooking time

1. Vitamins are destroyed by heat and overcooking,2. Cook only until fork tender and still slightly crisp,3. Overcooking dulls the bright colors of vegetables, lose their texture and shape and become mushy,4. Properly cooked vegetables retain their color, flavor, and texture and nutrients

Principles of Cookery

A. Goal to retain color, flavor, nutrient, texture,1. Cellulose structure softens, and they become less crisp,2. Starch (potatoes, corn) absorbs water and swells,B. Water-soluble vitamins (dissolve in water) from vegetables seep out into the cooking liquid - B and C vitamins and minerals

utensils

Best to use glassware, china, or ceramic dishes Plastic and paper are good for reheating, but not for prolonged cooking. They cannot withstand high temperatures

MELONS

Large, juicy fruit with thick rinds and many seeds in the center,Include watermelon, cantaloupe, honeydew, casaba

Types of vegetables

Leaves,Cabbage, lettuce, brussels sprouts, spinach Eat raw or minimally cook

cooking fresh vegetables

Many must be cooked to make them edible and easy to digest Method and length of time depends on:Type of vegetable,Tenderness,Size,Preferences

not microwave safe

Metal dishes, Pans, Thermometers, Metal skewers, Foil trays

nutrients

Minerals,Calcium,Iron, Carbohydrates, Cellulose, starch and sugar, Proteins,Incomplete protein (lacks essential amino acid) - dried beans and peas

storing fresh vegetables

Most highly perishable,Refrigerate promptly Wash off visible dirt only,Moisture speeds up bacterial action and causes mold to grow

storing fresh vegetables

Onions: Cool, dry area,Allow air to circulate around them Do not refrigerate or store in plastic bags,Other Vegetables Most should be stored in refrigerator in plastic bags, airtight containers, or crisper,Use perforated bags to allow moisture to escape

DRUPES

Outer skin covering a soft, fleshy fruit with a single, large seed, called a pit or stone,Include cherries, peaches, apricots and plums

microwave safe

Plastic that is labeled 'dishwasher safe' ,Clear heatproof glass, Ceramic bowls,Heavy pottery, Chinaware, paper towel,Tupperware

storing fresh vegetables

Potatoes: Cool, dark, dry place,DO NOT refrigerate,Darkness prevents them from turning green,Put in paper bag

cooking fresh vegetables

Pressure-Cooking,A special lidded pot that creates a high-pressure atmosphere by trapping steam in an airtight chamber Braising,Cooking food in simmering liquid and steam Put a small amount of liquid in a pan with a tight-fitting lid

Buying Fresh Vegetables

Quality peaks during summer,Look for the 5 signs of quality Ripeness,Color and texture,Shape,Size,Condition

Types of vegetables

Roots,Store plant's food supply,Some can be eaten raw Carrots, turnips, radishes

shapes

Rotate dish(es) ¼ turn once or twice during cooking, Round shapes cook more evenly—corners have more energy passed through them and may overcook,High/tall foods close to the top also receive more energy

Types of vegetables

Seeds,Part that grows new plants,High in nutrients and require minimal cooking,Beans, peas,Sweet corn (grain)

cooking fresh vegetables

Simmering,Cooking food in a liquid at temperatures just below boiling, Steaming,Cooking food over, but not in, boiling water Cook food in a steamer that fits inside a pan,Fill pan with water just below the level of steamer,Water boils and steam is trapped to cook vegetables

BERRIES

Small juicy fruits with thin skins and lots of tiny pits,Includes strawberries, blackberries, raspberries, grapes, and cranberries, Except for cranberries, all are highly perishable,Soften with freezing, but make very good jams, jellies and preserves

Types of vegetables

Stems,Edible, are tender, need minimal cooking,Celery (raw) Asparagus

Browning Alternatives

Teriyaki/soy sauce,BBQ Sauce,Melted Butter,Worcestershire/steak sauce,Bread crumbs,Shredded Cheese,Brown Sugar,Nuts Jellies, Preserves, and Glazes

CITRUS

Thick, bitter outer rind,Flesh separates into segments of sections Includes oranges, grapefruit, lemons, limes, tangerines

Standing Time

This is the amount of time that it takes for the food molecules to stop vibrating after the microwave process ends

Benefits

Time Savings-cook 3-4 times faster than ovens,Energy Savings—Used up to 14% electricity of conventional oven and less power for a shorter period of time,No preheating,Auto-turn off,Quick and easy cleanup

Types of vegetables

Tubers,Large, underground stem that stores nutrients,Must be cooked,Potato

Nutritional Value

Two to four servings each day,Serving size is one medium size piece, ½ cup chopped fruit and ¾ cup fruit juice,Citrus fruits provide high amounts of Vitamin C,Orange fruits (melons, apricots, peaches) contain large quantities of beta carotene (Vitamin A) Significant source of fiber,Contribute phytochemicals (antioxidants)

nutrients

Vitamins,Chlorophyll - green substance of plant cells that gives their green color,Vitamin A - eyes,Leafy green and deep yellow vegetables contain carotene which converts to Vitamin A Vitamin C,Most vegetables contain vitamin C - broccoli, green peppers, tomatoes, cabbage,Vitamin B,Lima beans and peas

cleaning fresh vegetables

Wash thoroughly:Cool running water,Rub hands over to remove visible and invisible dirt,Use vegetable brush on potatoes, carrots Remove inedible parts,Wash before peeling Dry if going to store