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Chapter 16: Vegetables and Fruits

16.1: Choosing Vegetables and Fruits 16.2: Preparing Raw Vegetables and

Fruits

16.3: Cooking Vegetables and Fruits

16.1: Choosing Vegetables and Fruits

• After studying this section, you should be able to: – Identify the nutrients found in vegetables and

fruits

– Recognize qualities to look for when buying vegetables and fruits

– Discuss the guidelines for storing fresh produce

• Terms: cruciferous vegetables, tuber, mature fruits, ripe fruits

Nutrients in vegetables and fruits:

• Fresh veggies and fruits are low in fat, sodium, are cholesterol free

• Have many, many nutrients, esp. antioxidants

• Vitamin C, Vitamin E, Beta carotene

• Cruciferous vegetables (cabbage family) are rich in E, beta carotene

• Orange and yellow veg have lots of beta carotene, used to make Vitamin A

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Some things we think are veggies are actually fruits:

• A fruit is any part of a plant that holds seeds

• Therefore, tomatoes and cucumbers are fruits, not vegetables, strictly speaking

• At one time, Europeans thought tomatoes were poisonous, and called them mala insana (unhealthy apple), later they called them “love apples” and ate them like fruits

Types of fruits: examples?

• Melons:

• Citrus:

• Berries:

• Pomes:

• Drupes:

• Tropical fruits:

Vegetables: Can you give an example of each?

• Roots:

• Stems:

• Leaves:

• Seeds:

• Flowers:

• Tubers:

• Fruits:

• Bulbs:

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Buying Fresh Produce:

• Sold in many ways, packaged or loose, in supermarkets, farmer’s markets, roadside stands

• Packaged or not, inspect carefully, make sure it is not spoiled or damaged in any way

• Don’t buy anything that looks wilted, bruised,

shriveled, or decayed. Some produce has natural blemishes (like grapefruit skins) that will not affect the quality

• Buy by weight when possible

• Except for leafy vegetables, fruits and vegetables should feel heavy for their size

• Buy the best quality, because it is more value for the money, and will be more nutritious

• Buy only what you can use—these are perishable, will last only about a week

• Some vegetables “cook down” or lose volume when cooked, like spinach

Seasonal produce:

• Some fruits and vegetables are available year round—bananas, broccoli, grapes—but others are seasonal, and when in season will cost less and be of better quality

• Out of season items will cost more, and often the quality is not good, so enjoy in season and buy with care when out of season

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Ripeness:

• Veg and fruits are usually harvested when mature – Mature fruits: reached full size and color – Ripe fruits: tender, with good aroma and fully

developed flavor

• Some continue to ripen after harvested, so should be bought at the stage of ripeness you want

• Some fruits are naturally green when ripe, but most fruits except bananas do not ripen well when green

Test for ripeness:

• To test—press very gently on the fruit

• Ripe fruit gives slightly under the pressure

• Don’t press so hard that you damage the fruit!

• What fruits ripen after harvest? Apricots, Avocados, Bananas, Kiwi, Mangoes, Nectarines, Peaches, Pears

• What doesn’t? Apples, berries, grapefruit, pineapples, tangerines

Storing Fresh Produce:

• Unless it is dirty, don’t wash until you are ready to use it—washing speeds up the action of bacteria that will cause it to spoil

• If you must wash it, dry thoroughly

• Unripe fruit will ripen faster in a brown paper

bag, slower in the fridge

• Potatoes, sweet potatoes and onions should be stored in a cool, dry place, not in the fridge

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Storing other fruits and vegetables:

• Refrigerate in the crisper section

• Or store in brown paper bags (cool place)

• Plastic bags should have some holes in them to allow moisture to escape

• Don’t let the bottom of the crisper get wet—this will cause decay and mold

Convenience Vegetables and Fruits: • Canned and frozen veg. and fruits save time and

often cost less than fresh

• Juices are another way to get your 3-5 a day

• Make sure the juice is 100%, not a “Juice Drink” which might have added sugar, water

• Convenience fruits can be used to make fruit smoothies, layered with yogurt or on angel food cake for fast desserts, and don’t have to be thawed

• Dried fruits are concentrated sources of energy and nutrients

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MyPlate guidelines recommend:

• Half of your plate should be fruits and vegetables

• Denser in non-caloric nutrients

• More fiber

• Less fat (except for a few, like avocado)

• Should help avoid obesity

16.1 Questions:

• List 3 nutrients common in fresh vegetables and fruits

• How can you be sure what you’re buying is of good quality?

• What is the difference between mature and ripe fruit?

• Can apples ripen after harvest? Pears? Bananas? Pineapples?

16.2: Preparing Raw Vegetables and Fruits

• After studying this section, you should be able to:

– Describe how to wash fresh produce

– Give suggestions for healthful and attractive ways to prepare and serve raw vegetables and fruits

• Term: enzymatic browning

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Nature’s convenience foods--

• But you will have to wash them, first

• Most of these foods grow in dirt—and there have been numerous instances of contaminated produce over the past few years.

• Handle with care before you enjoy

Washing fresh produce

• Wash to remove dirt, pesticide residues, bacteria and other pathogens

• Some will need to be peeled first to avoid transferring contaminants to edible portions

• Some things will need to be scrubbed with a stiff brush

• Potatoes and other root-type veggies will need to be scrubbed to remove dirt—& they have a lot usually

• Do not soak produce in water to minimize nutrient loss

Cutting fresh produce

• After washing, some produce will need to be peeled (jicama, potatoes, oranges)

• Others will need to have parts removed, like seeds of peppers

• Also remove any soft or damaged spots

• Eat edible skins to keep the fiber and some nutrients

• Cut fresh veggies and fruits into pieces to make them easier to eat and more appealing

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• Keep chunks large and eat as soon as possible after cutting to retain nutrients

• You might want to cut interesting shapes, like stars, etc

• Crosswise, lengthwise, wedges, or use a melon-baller for watermelon, cantaloupe or other soft fruits

• To keep cut fruit from darkening (enzymatic browning) from exposure to oxygen in the air, coat with liquid containing vitamin C (ascorbic acid) or with ascorbic acid powder

• Most vegetables do not turn brown when cut, but some do (i.e., potatoes)

Serving and storing cut produce:

• An assortment of cut fruits and veggies makes for a healthful treat when entertaining

• If you are not planning on serving what you cut up and arrange immediately, cover with plastic wrap, squeezing out as much air as possible

• Low-fat dips go well with cut fruit and veggies

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16.2 Questions:

• Why should you wash produce before eating it?

• Define enzymatic browning, explain how to avoid it, list 2 items that are susceptible to it. (Include 2 liquids to use in your response)

• Why is it a good idea to have cut produce on hand for snacks and entertaining?

16-3: Cooking Vegetables and Fruits

• After studying this section, you should be able to:

– Identify the effects of heat and cooking on vegetables and fruits

– Describe methods for cooking vegetables and fruits

• Term: chlorophyll

Effects of cooking on vegetables and fruits:

• Cooking causes changes

• One important one is the loss of vitamin C and other nutrients

• Minimize nutrient loss by:

• Keeping veggies and fruits whole or on large pieces

• Cooking them quickly in only a little water

• Serving them with their cooking liquid

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Sensory changes: • Observable changes include:

• Altered texture—heat softens cell walls, makes produce tender, mushy if overcooked

• Color--should retain a pleasing color if properly cooked, look washed out if overcooked

• Flavor--heat releases flavor, mellows flavor, but can lose flavor if overcooked, or become bitter

Cooking with fresh vegetables:

• Several methods

• Steaming: very healthful, minimizes nutrient loss, takes a little longer than other methods

• Place vegetables in a steamer basket on a saucepan with boiling water, steam until veggies are tender (don’t allow the water to boil away!)

• Simmering vegetables: use a covered pan, small amount of water

• (don’t use aluminum or copper pans—will leach vitamins)

• ½ cup of water for 4 servings

• Bring to a boil (covered) and add veggies, cover, bring to a boil again, turn down heat to simmer and cook only until tender

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• Microwaving vegetables:

• Cooked with only a small amount of water, little nutrient loss

• Larger pieces take longer to cook than smaller ones

• Arrange appropriately (large ends out, small in)

• Even sized pieces cook more evenly

• Poke holes in items with skins to vent steam

• Standing time is part of the process—follow the owner’s manual instructions

• Baking vegetables:

• Veggies with high moisture content will bake well in dry heat of the oven

• Winter squash, potatoes, sweet potatoes

• Squash is usually cut in half, seeded, baked at 350° for 30 minutes or more

• Potatoes are baked in their skins, 300° to 450° oven (a flexible food)

• Sweet potatoes should be placed on a shallow pan in case juices leak

• Pared whole vegetables can also be baked, roasted—gives them a tasty, browned crust

• Frying vegetables:

• Onion, garlic, celery, sweet peppers (the aromatics) are often chopped and sautéed to bring out their flavors and aromas, before used in recipes

• Vegetables are also stir-fried and deep-fried (which will add calories—any oil will add fat calories)

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Cooking fresh fruits:

• A nice alternative, adds variety, may be served hot or cold

• Methods include poached (simmered whole in a small amount of liquid), in sauces (cooked to break down the cell walls, can be served over other items), baked whole or in pieces, and micro-waved.

• Poaching: usually add sugar to the liquid, just simmer, don’t boil (which will break the fruit down), to retain shape; large pieces or whole fruit

• Sauces are made with the idea of breaking down the fruit’s texture—think applesauce, bring the fruit to a boil in a small amount of water, then simmer until the desired texture is achieved—may be sweetened with sugar, honey, or syrup

• Baking fruits: take care to not over-cook, use whole or large pieces of firm fruits (apples, bananas, pears); if baking whole apples, be sure to cut the peel to allow for expansion (not explosion), fill the cavity with spices, sugar or raisins, and bake with hot water around them in a moderate oven until tender (45-60 minutes)

• Microwaving fruits is a similar process to the other forms, but watch timing—fruit can be easily overcooked

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Do you like frozen fruits and vegetables?

• Thank Clarence Birdseye for his contribution to food technology

• He learned about flash-freezing while on an arctic expedition and experimented until he perfected this technique

• Birdseye invented the frozen food industry

16-3 Questions:

• If you overcook fruits or vegetables, what might result? (Include at least 3 things.)

• Why does steaming vegetables retain more nutrients than simmering?

• Why do some fruits and vegetables have to have their skin pierced or sliced before microwaving?