Fruits and Vegetables

1. Fruits and Vegetables

2. Benefits of Fruits and Veggies: • Vitamins and minerals • Most contain no fat • Few calories • No cholesterol • High in fiber • Variety of flavors

3. Buying Fruits and Vegetables • Come in: • Fresh • Frozen • Canned • Dried

4. Fresh Fruits and Veggies • Produce – fresh fruits and vegetables • In-season – during the time of year when it is harvested • Fresher • Higher in quality • Lower in price • Should be firm and have bright colors • Judge by weight (heavier= better quality) • Avoid bruised, wilted, or decayed

5. Frozen Fruits and Veggies • Will retain similar flavor, appearance, and quality • Texture may change slightly • Package should be undamaged and frozen solid • Should not completely thaw and re-freeze

6. Canned Fruits and Vegetables • A convenient alternative to fresh • Whole, sliced, and pieces • Fruits – look for packaged in fruit juices • Vegetables – water (look for no salt added) • Best buys: • House or generic brands cheaper than national • Large cans less per serving than small • Plain cheaper than those with sauces • Look for cans free of dents, bulges, or leaks

7. Dried Fruits and Veggies • Light in weight (all water removed) • Slightly different flavor and texture than others • Can be reconstituted – water added back • Well sealed packages free of moisture • Fruits are generally soft and pliable • Vegetables are brittle and hard

8. Storing Fruits and Veggies • Fresh • Store in the crisper section of the fridge • Do not wash before storing • Some veggies with high water content (lettuce) should be kept moist • Use perforated plastic bags • Handle gently • Stored on the countertop: bananas • Stored in cool dry place: onions, potatoes, squash

9. Storage, cont. • Frozen – store in the coldest part of the freezer • Canned – shelf in a cool, dry place • After opening store in an airtight container in the refrigerator • Dried – cool dry place • After opening, reseal and check package directions

10. Preparing Fruits and Veggies • Always wash thoroughly before preparing • Cool running water • Avoid soaking vegetables while cleaning or storing • Be aware of enzymatic browning • Crisp, crunchy raw veggies taste best served cold • The longer fruits and vegetables sit out after preparation, the more vitamins lost

11. Cooking Methods • Cook with skins on as much as possible • Avoid overcooking • Moist/dry methods can be used • Simmer – heat liquid to boiling, add produce, cover pan, cook till tender but slightly crisp • Add a small amt. of sugar to fruits to retain shape • The liquid of fruits/veggies contains nutrients, save and use later • Microwave – helps retain color, flavor, and nutrients because cooks fast and uses little water • Pierce whole produce before microwaving

12. Cooking, cont. • Canned fruits- can be served from the can • Frozen fruits – serve slightly frozen • Dried fruits – serve from package or in baked goods • Canned vegetables – precooked, heat through before serving • Frozen vegetables – use same methods as with fresh, but with slightly shorter time • Dried vegetables – much longer cook time, simmer or bake until tender