Apples & pears

Melons: cantaloupe, casaba, honeydew, watermelon, etc.

Berries: strawberries, black-berries, blueberries, raspberries & grapes

Citrus: lemons, oranges, grapefruit, limes,

tangerines, tomatoes

Tropical fruit: bananas, papayas, pineapple, etc.

Drupes (all have a central pit enclosing a single seed): plums, cherries, peaches,

olives, apricots, etc.

Delicious apples for eating; Jonathan or Granny Smith’s for baking. Seeds found in CARPELS near core.

Roots: carrots, beets, turnips

Bulbs: onions & garlic

Stems: celery (a bunch is a stalk, a piece is a rib)

Tubers (underground stem): potatoes

Flower: broccoli & cauliflower

Seeds: corn, peas, beans

Fruits: tomatoes, cucumber, eggplant

Leaves: spinach, lettuce, kale

It is believed that cruciferous vegetables may lower the risk of certain kinds of cancer. These vegetables are from the cabbage family and include cabbage, cauliflower, Brussels sprouts, kale, broccoli, mustard greens, collards, rutabagas and turnips.

DO NOT wash vegetables until you are ready to use them OR dry them well before storage. Moisture

causes spoilage. Refrigerate in ventilated plastic or paper bags or

in the crisper section. Wash before using.

Do not refrigerate potatoes, as the starch will turn to

sugar. Store potatoes and onions in a cool, dry place. Potatoes exposed to light turn a greenish color, and

may develop a bitter taste.

Some fruits and vegetables naturally contain an enzyme that, when combined with oxygen in the air react to cause discoloration. This process begins as soon as the skin or peel of the produce is removed.

If you’re going to peel

potatoes ahead of time,

you have to take

precautions against

browning!

Apples, bananas, potatoes, and avocadoes are all fruits and vegetables that will turn brown as the flesh of the produce is exposed to oxygen. Lemon juice, vinegar, powdered ascorbic acid (Vitamin C)…all used full strength or diluted with water, will delay and/or slow the enzymatic browning. Even adding salt and covering them with water will help.

Cooking fruits and vegetables results in noticeable changes:

1. COLOR of green vegetables turns to dull olive green if overcooked. A small amount of baking soda will preserve the green color, but destroys nutrients. A small amount of acid from lemon juice or vinegar color added to red vegetables such as cabbage or beets restores bright colors damaged by cooking these vegetables in water containing certain minerals.

3. FLAVOR is released during cooking, making them more pronounced, but overcooking fades or causes unpleasant flavors. Fruits flavors mellow when heated, and become less acidic.

2. TEXTURE softens cell walls, making the fruit and vegetables more tender. Overcooking them, however, may cause them to be mushy.

Fruits and vegetables are excellent sources of vitamins ( like A & C), minerals (such as potassium), and fiber. They are low in fat and sodium and have no cholesterol.

Bananas are an excellent source of potassium…a mineral needed to prevent cramping of leg muscles.

1. Use as little water as possible while cooking vegetables and fruits, and then serve them with the liquid as many of the nutrients are dissolved in it. Leftover liquids can be used in soups and mashed potatoes.

2. Cut the vegetables and fruits in large pieces rather than very small ones. Nutrients leave the food item through the cut surfaces.

3. Don’t overcook! Nutrients are destroyed by exposure to heat, especially over long periods of time. Cook fruits and vegetables as quickly as possible.

FRYING is a popular method of preparing vegetables. Potatoes and onion rings can be deep fat fried. Stir frying requires a large, hot surface, like a wok. Chopped onions, garlic, or green pepper might be sautéed in butter

Pierce skins of whole potatoes before

MICROWAVE COOKING to avoid bursting.

Peppers, sweet corn, mushrooms, bananas, tomatoes… benefit with a flavor burst from being GRILLED OR BROILED.

POACHING, also called stewing, is a method of cooking in liquid. The goal is retention of shape. Use just enough water to cover fruit, and add water for a little sweetness and help in retaining shape.

STEAMING is a method of cooking that minimizes nutrient loss. It may take a little longer than placing the food directly in a liquid, however. There are a variety of steamers available on the market... Most consisting of a steamer basket, a water reservoir, and a lid.

SIMMERING is a method of slow-cooking in liquid. Keep the temperature at or just under boiling.

BAKING is cooking in dry

heat in an oven.

White oval-shaped potatoes are grown for baking. As they become tender, the flesh of the potato becomes mealy. The skin is the only thing that helps this potato maintain it’s shape.

Red potatoes hold their shape well when cooked, so are best prepared by boiling.

Round white potatoes can be prepared by either baking or boiling.

Americans prefer the “Iceberg” variety of

lettuce. It is pale green, crisp, has a long storage

life compared to other varieties, and a mild

flavor. Remove the core for better storage.

Avoid contact with non-shiny metals (knives) to

avoid rusting.

White onions have the sharpest flavor, a bit cleaner flavor than

yellow. Use these for slicing on hamburgers. Flattened yellow onions are the most common

onion, and the least expensive. Use these for most recipes and for

onion rings. Very round yellow onions and red onions are less “hot”, with a somewhat sweeter

flavor and crisper texture.The “relish tray” has become

standard fare on many tables and buffets. Raw vegetables (including

cucumbers that have been made into sweet and dill pickles) and

olives (black, green, stuffed, etc.) are high in nutrients and very

colorful. Their crisp texture adds variety to any meal. They make a

low-calorie, high-fiber snack.

• Preparing individuals for life and work

• Strengthening families

• Empowering communities

Created by Barbara L. Swarthout, Family & Consumer Sciences teacher at Elkhorn High School