Fruits and Vegetables

Botanical Names for Vegetables

• Squash-Cucumbers, zucchini, butternut squash• Roots and Tubers- Beets, Turnips, Carrots,

Radishes• Onion Family- Chive, Onion, Garlic, Shallots• Stems/Stalks- Celery, Asparagus• Seeds and Pods- Beans, Peas, Corn• Cabbage-Cabbage, Cauliflower, Broccoli• Leafy Greens- Kale, Spinach, Lettuce• Fruit-Vegetables- Tomato, Green Pepper,

Avocado

Color of Vegetables

• Red- A, C, Thiamine, Iron, lycopene

• Green- A, B, Folate, Calcium, Lutein

• White- B, C, Potassium, Calcium, allicin (phytochemical)

• Yellow/Orange- A, B, C, Calcium, Beta-carotene

Vegetable Nutrients

• Carbohydrates

• Protein-incomplete from dried beans and peas.

• Pantothenic Acid, Biotin, Folate

Cooking Vegetables correctly

• cook it correctly so the vegetables will not loose their vitamins and minerals

• Keep them colorful to add to a meal

Vegetables change when they cook

• cellulose softens, becomes less crisp, nutrients dissolve, color, flavor

Raw Cooked

Qualities to look for in Vegetables

• Crispness, color, firmness, soundness, absence of bruises and decay- bright color, not overripe

Using Vegetables To Enhance Meals

• Color, variety, flavor, texture, shape and form

Several Different methods to prepare vegetables

• Moist Heat Methods-Blanching, Steam, Poaching and braising

• Dry-Heat Methods-Broiling and Grilling, bake/Roasting, saute, stir-fry,

Botanical names for Fruit

• Pome- apple, pear, kiwi• Drupe- peach, nectarine, apricot, cherry, plum• Berries- raspberries, strawberries• Grapes- Red, Green, Black varieties• Citrus- grapefruit, lemon, orange, lime• Melon- casaba, cantaloupe, watermelon• Tropical- banana, mango, pineapple, Guava • Exotic-pomegranate, star,

Guidelines for buying Fruit

• Buy: firm to the touch, the right color, well-shaped, heavy for size, aromatic and in good condition

• Avoid: too soft or hard, green or under ripe, damaged, bruised, decayed, mildewed or discolored

Why do some fruit turn brown after being cut

• Fruit that has low acid content, turns dark on exposure to the air.

Fresh Not Fresh

Can you do anything to prevent fruit from turning brown? Will it effect

the taste?

• Yes, sprinkle or lightly cover with ascorbic acid or citrus juice.

• No it will not effect the taste if used lightly

What nutrients are supplied by Fruit?

• Vitamins A, B, and C, potassium, folate, fiber, and carbohydrates.

Can you cook fruits if so how?

• Yes you can cook fruit.

• Simmering, stewing, poaching

• Baking, grilling, frying, saute

It is better to serve fruit in season

• Costs less, available, flavor better tasting