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FRUITS
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Fruits Botanically Culinary
A fruit is an organ that develops from a flowering plant and contains one or more seeds Culinary A fruit is a perfect snack food, basis of a dessert, colorful sauce or soup
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Fruits Hybrids and Varieties Hybrids Varieties
Result from crossbreeding fruits from different species Varieties Result from breeding fruit of the same species that have different qualities or characteristics
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Berries Blackberries Blueberries Cranberries Currants Raspberries
Strawberries
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Blackberry Raspberry Cranberry Blueberry
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Citrus Grapefruits Kumquats Lemons Limes Oranges Tangerines
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Citrus Valencia Oranges Naval Oranges Blood Oranges Tangerines
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Exotics Figs Guava Lychees Cape gooseberries Mangosteens Persimmons
Pomegranates Prickly pears Rambutans Rhubarb Star fruits
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Pomegranate Prickly Pear Rambutan Star Fruit
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Figs Guava Lychee Mangosteen
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Grapes and Melons Table grapes Melons Cantaloupe Casaba Crenshaw
Honeydew Watermelon
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Apples Fiji Gala Golden Delicious Granny Smith Jonathan McIntosh
Pippin (Newton) Red Delicious Rome Winesap
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Pears Anjou Bartlett Bosc Comice Seckel Asian
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Stone Fruits Apricots Cherries Peaches Nectarines Plums
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Tropical Bananas Dates Kiwis Mangos Papayas Passion fruits Pineapples
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Kiwi Red Papaya Mango Passion Fruit
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Nutrition Fruits are 75 – 95% water Low in fat, sodium and protein
Excellent source of fiber (especially the skins!) Vitamins/Minerals Fruits Provide: Vitamin C (Citrus, melons, strawberries) Vitamin A (Deep yellow and green fruits) Potassium (Bananas, raisins, figs)
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Nutrition, Continued Choose whole or cut up fruits more often than fruit juice. Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables. Always wash fruits and vegetables to remove pesticides that might remain on the skin.
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Guidelines for Selecting Fruits
Firm Free From Decay Crisp Smooth Dense Free From Bruises Good Color Good Smell In Season (Will Be Cheaper)
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Purchasing and Storing Fruits
Most fruits are sold by weight or by count Fruits are packed in crates, bushels, cases, lugs, or flats Storing Fruits In: Cold (Refrigerator) Dry Give Them Space
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Ripening Ripening happens when starches found in the fruit break down into sugar (Bananas in the fridge) This leads to deterioration or spoilage: Color Lightens Texture Softens Decreases in Acidity Increases in Sweetness
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Browning Browning occurs when the cut surfaces of food reacts with oxygen. This is called OXIDATION. To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C).
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VEGETABLES
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Vegetables The term vegetable refers to any herbaceous plant that can be partially or wholly eaten The plant has no woody tissue Vegetables contain more starch and less sugar than fruits
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Botanical Classification
Leaves Stems and shoots Roots Tubers Bulbs Seeds Fruits Flowers
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Identifying Vegetables
Nine Categories or Relationships Cabbages Fruit-vegetables Gourds and squashes Greens Mushrooms and truffles Onions Pods and seeds Roots and tubers Stalks
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Cabbages This Family refers to a large number of vegetables used for their heads or flowers Bok Choy Broccoli Brussels sprouts Cauliflower Head cabbages Red cabbage Kale Kohlrabi Napa cabbage Savoy
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Bok Choy Brussels sprouts Kale Napa cabbage
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Kohlrabi Savoy
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Fruit-Vegetables Avocados Eggplants Peppers Tomatillos Tomatoes
Asian and Western Peppers Sweet peppers Hot peppers Tomatillos Tomatoes Sun-dried tomatoes
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Tomatillos Eggplant Japanese eggplant
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Gourds and Squashes Chayote Cucumbers Squashes Winter squashes
Summer squashes
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Chayote Winter squash
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Greens Lettuce Mustard Collards Sorrel Spinach Swiss chard
Turnip greens
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Mustard Collards Sorrel Swiss chard
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Mushrooms and Truffles
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Black Truffles Morel Mushrooms
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Onions Bulb onions Garlic Leeks Scallions Shallots
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Leeks Scallions Shallots Garlic
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Pods and Seeds Corn Legumes Dried beans Fresh beans Shelling peas
Edible pea pods Okra
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Okra Snow Peas Sugar Snap Peas Shelled peas
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Roots and Tubers Beets Carrots Celery roots Jicama Parsnips Radishes
Rutabagas Turnips Potatoes
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Celery roots Jicama Parsnips Rutabagas
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Stalks Artichokes Asparagus Celery Fennel Hearts of palm Bamboo shoots
Nopales
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Fennel Artichoke Nopales Hearts of palm
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Baby Vegetables Baby globe carrots Baby zucchini with blossoms
Baby yellow squash with blossoms Chiogghi beets
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Nutrition Vegetables provide the following Vitamins and Minerals:
Vitamin A Vitamin C Vitamin D Potassium Folic Acid Calcium Magnesium
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Nutrition, continued… Vegetables contain NO cholesterol
They are low in calories, fat and sodium (They are “Nutrient Dense”) Eat more red, orange and dark green vegetables from the Vegetable Group.
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Best Cooking Methods for Preserving Nutrients
The two BEST methods are: Microwaving Steaming You can also: Bake Stir-Fry Simmer Sauté
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Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables
Cook in larger pieces Use small amounts of water Cook only until “fork” tender Cook quickly Save the water used to cook in for soups and gravies (most nutrients dissolve into the water)
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