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Cooking Vegetables and Fruits
Cooking causes changes
**most important change is not
observable to the human eye.
Loss of vitamin C and other nutrients
How To Minimize Nutrient Losses When Cooking
Cook quickly – use small amount of water
Ex: steaming, simmering in a tightly
covered pan or microwaving Keep whole or in large pieces
Serve cooked produce with the cooking liquid
Effects of Cooking
Texture - heat softens the cell walls
- makes fruits and vegetables
more tender
- starchy vegetables are easier to
digest when cooked
- overcooked vegetables and fruits
become mushy
Color
- properly cooked, retain pleasing color - green vegetables – bright green
overcooked – turn olive green
Cooking Methods
Vegetables
Timing and method depend on
tenderness and size of pieces
Steaming Vegetables
most healthful way
*Fewer nutrients are lost – vegetables not cooked in water
Simmering Vegetables
*covered pan with small amount of water
*use pan made of stainless steel, do not use aluminum or copper – minerals react with the sulfur compounds in vegetables
-results in lost of vitamin C, folic acid
and vitamin E
Microwaving and Baking
Cook quickly with small amount of water
*Lose few nutrients, keep their color, texture, and flavor
*High moisture content – bake in dry heat of oven
Ex: winter squash, potatoes, sweet potatoes
Frying
Usually sautéed – brings out the flavor
Other method of frying
-stir-frying
-deep-frying
**Frying adds fat and calories
Cooking Methods
Fresh Fruit
-adds variety to food choices
-may be served hot or chilled
-eaten as part of the main course,
as dessert, or as a snack
Poaching
Also called stewing
-cooking in enough liquid to cover it
-goal is to retain the shape of the fruit
-sugar is added at the beginning – not
for sweetness but to help the fruit
retain its shape (strengthens the cell
walls)
Fruit Sauces
Goal: cooking the fruit in a liquid to break down the texture, sugar is added after cooking
Ex: applesauce, peach sauce, plum sauce
Baking
Take care to not overcook
-Best results are from firm fruits – apples, pears, and bananas
Microwaving
-easy to prepare
-cook quickly
-keep their flavor and shape
-can easily overcook