Vegetables & Fruits The Preparation of Food

Choosing Fresh Vegetables Vegetables & MyPlate My plate suggests that teens need 2 ½ -4 cups per day from the vegetable group. The amount you need depends on your sex and activity level. Vegetables are listed in 5 subgroups: ◦ Dark Green Vegetables- broccoli, spinach, & greens ◦ Red/Orange Vegetables- winter squash, carrots, & sweet potatoes. ◦ Beans & Peas- lentils, split peas, & pintos. ◦ Starchy Vegetables- corn, lima beans, & potatoes ◦ Other Vegetables- onions, celery, & cucumbers

Selecting Fresh Vegetables Look for good color, firmness, & absence of bruises & decay. Avoid wilted & misshapen vegetables. Handle vegetables carefully to avoid bruising. Choose vegetables in medium size. Too small can be under ripe and lack flavor & too big can be over ripe and tough in texture.

Storing Fresh Vegetables Use all vegetables as soon as possible for best flavor, appearance, and nutrition value. Most vegetables can be stored in the refrigerator for several days. ◦ Tomatoes- store at room temperature until fully ripened- then refrigerate uncovered. ◦ Green Leafy Vegetables- wrap in damp paper towel- placed in a perforated plastic bag. ◦ Onions- room temperature or slightly cooler. ◦ Potatoes, Squash, eggplant- cool, dark, dry place.

Choosing Canned, Frozen, & Dried Vegetables Canned- can be whole, sliced, or pieces. Canned vegetables usually cost less than fresh or frozen. Make sure cans are free from dents, bulges, leaks. Frozen- retain the appearance and fresh flavor better than canned or dried. Frozen is cheaper than fresh when vegetables are not in season. Choose packaging that is clean and solidly frozen. If it has ice on the package then it has been thawed and refrozen. Dried- peas, beans, lentils. These are high in protein and an excellent source of fiber. The packaging should be free from visible defects and the product should be bright in color.

Preparing Raw Vegetables Clean raw vegetables Trim away any bruised or wilted areas. Peel vegetables if necessary. Cut vegetables into sticks, wedges, slices, or rings. Raw vegetables taste best when served cold.

Cooking Vegetables Crisp-Tender: this means that they are tender but still slightly firm. Effects of Cooking: Mildly Flavored Vegetables- yellow corn, beets, parsnips- should be cooked for a short amount of time with a small amount of water. Strongly Flavored Vegetables- cabbage, broccoli, Brussels sprouts-cook with water uncovered. Very Strongly Flavored Vegetables- onions- should be cooked with water, uncovered, for a long time. Methods- Steaming, Pressure Cooking, Roasting, Frying, Broiling, Grilling, Microwaving.

Choosing Fresh Fruit Some fruits are available year round and others for only short periods of time each year. Fruit Classifications: ◦ Berries- small, juicy fruits with thin skins- blackberries, blueberries, strawberries. ◦ Drupes- outer skin covering a soft, fleshy fruit which surrounds a single hard pit- cherries, apricot, peach. ◦ Pomes- have a central seed- containing core surrounded by a thick layer of flesh- apples, pears. ◦ Citrus Fruits- thick outer rind and a thin membrane that separates the flesh into segments.- oranges, lemons, grapefruit. ◦ Melons- large, juicy fruits produced by plants in the gourd family- cantaloupe, honeydew, watermelon. ◦ Tropical Fruits- grown in warm climates and are somewhat exotic- avocados, bananas, pineapples MyPlate: teens should eat 1 ½ to 2 ½ cups from the fruit group each day.

Selecting & Storing Fresh Fruit Fresh fruits are least expensive during their peak season. Ripe fruit will give slightly when pressed. Under Ripe Fruit may be full sized but have not reached peak eating quality. Immature Fruits have not reached full size, and may have poor color and texture. Buying Tips: ◦ Buy just what can be used in a short time. ◦ Look for signs of freshness and ripeness ◦ Avoid bruised, soft, damaged, or immature fruit. Under Ripe fruit should mature at room temperature. Ripe fruit should be stored in the refridgerator.

Choosing canned, frozen, and dried fruit Canned Fruit: packed in cans or jars and can be whole, halved, sliced, or in pieces. They come packed in their natural juices, light syrup, or heavy syrup. Choose cans free from dents, bulges and leaks. Frozen Fruit: available sweetened or unsweetened. They most closely resemble fresh fruits in color and flavor, however some texture is lost in the freezing process. Frozen fruits purchased out of season are cheaper than fresh fruit. Dried Fruit: come in boxes or plastic bags. They should be loose, soft, and pliable. Store unused portions in a tightly covered container.

Preparing Fruit Wash fruits thoroughly under clean running water then dry with a clean towel. Some fruits need to be peeled or have the rind removed. Never let fruits soak- this causes a loss of flavor. Enzymatic Browning- this is when fruits darken when exposed to air. Dipping them in lemon juice will prevent this from happening. Peel as thin a layer as possible as most nutrients are found just below the skin.

Cooking Fruit Cooking sometimes allows fruit past its prime to still be used. Ex. Apples- applesauce & bananas- banana bread. Methods of cooking: Cooking fruit in liquid- water or syrup. Cooked in syrup- lose their shape. Cooked in water- retain their shape. Baking Fruit- bananas, apples, pears Broiling Fruit- bananas, grapefruit, pineapple. Frying Fruit- sautéing or deep fried Microwaving Fruit- will cook quickly with little to no water.