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