Fruits and Veggies

Fruits and VeggiesFruits and Veggies5 A Day: the Color Way

5-a-day notes5-a-day notesAnswer these questions in your notebook from Answer these questions in your notebook from

the presentation.the presentation.

1. What are the nutrients and health benefits in each of the 5 colors of fruits and vegetables?

2. Name two sources each of vitamins C & E?3. What is the difference between fruits and

vegetables?4. What is the difference in scientists’ and

cooks’ definitions of fruits and vegetables?

5. Write down each of the 8 types of vegetables and at least one example of each.

5-a-day notes 5-a-day notes (cont.)(cont.) Answer these questions in your notebook from Answer these questions in your notebook from

the presentation.the presentation.

6. Write down a buying and a storage tip for vegetables.

7. Which convenience fruit or veggie do you eat most often? What solution does the presentation offer for that type?

8. Identify and define the 6 cutting techniques described in the presentation.

9. Identify & define the 4 cooking methods described for fruit.

10. Identify & define the 6 cooking methods described for vegetables.

Varying our colorsVarying our colors

Important to eat a variety each dayThe different colors provide us with

different nutrientsHelps maintain a healthy weight, if

used as part of a low fat dietProtects against agingReduces the risk of cancer and heart

disease.

RedRed

Contains the following nutrients: Lycopene - An antioxidant that helps reduce

the risk of several types of cancer. Anthocyanins - An anti-inflammatory that

helps protect blood health, the nervous system, and prevent diabetes

Promotes a healthy heart Memory function Lowers risk of some cancers Urinary tract health

Yellow/OrangeYellow/Orange

Contain the following nutrients: Beta-carotene – an antioxidant that helps reduce the

risk of cancer, heart disease, maintains eyesight, and helps boost the immune system.

Bioflavonoids – work with vitamin C to help reduce the risk of cancer, strengthen bones, teeth, heal wounds, keep skin healthy, and lower the risk of heart attacks.

Helps maintain: A healthy heart Vision health A healthy immune system

WhiteWhite

Contains the following nutrient: Allicin - which helps control blood pressure and

cholesterol and seems to increase the body's ability to fight infection.

Helps maintain: A healthy heart Healthy cholesterol levels A lower risk of some cancers

GreenGreen

Contains the following nutrients: Lutein – an antioxidant that helps reduce the

risk of cataracts and macular degeneration. Indoles – helps to reduce the risk of breast and

prostate cancer. Helps maintain:

Vision health A lower risk of some cancers Strong bones and teeth

Blue/PurpleBlue/Purple

Contains the following nutrients: Anthocyanins & phenols - antioxidants that

can help reduce the risk of cancer, heart disease, and Alzheimer's and promote healthy aging.

Helps maintain: A lower risk of cancer Urinary tract health Memory function Healthy aging

Nutrients in Fruits and Nutrients in Fruits and VegetablesVegetables

Low in fat and sodium High in carbohydrates High in antioxidants Vitamin C: citrus fruits, but also kiwi, strawberries,

cantaloupe, cabbage, and potatoes Vitamin E: apples and warm-weather fruits-

apricots, nectarines, peaches, and cruciferous vegetables (in the cabbage family- help reduce risk of cancer)

Beta Carotene (makes Vitamin A): yellow or orange vegetables, cruciferous vegetables

Is it a fruit or vegetable?Is it a fruit or vegetable?BBotanically-speaking (science of plants)otanically-speaking (science of plants)

Fruits are reproductive organs (ripened ovaries containing one or many seeds),

Vegetables are vegetative organs which sustain the plant.

Since “vegetable” is not a botanical term, vegetables can also include: leaves (lettuce), stems (asparagus), roots (carrots), flowers (broccoli), bulbs (garlic), seeds (peas & beans), botanical fruits such as cucumbers,

squash, pumpkins, & capsicums (peppers)

http://en.wikipedia.org/wiki/Ovary_%28plants%29

Is it a fruit or vegetable?Is it a fruit or vegetable?Culinary-perspectiveCulinary-perspective

Here is where it gets tricky If it is the fruit of the plant

& has seeds, it is a fruit. However, fruits, such as

tomatoes & cucumbers, used in savoury cooking are generally referred to as vegetables.

Types of VegetablesTypes of Vegetables

Fruits: fruit of the plant Cucumbers, eggplant,

tomatoes Roots: underground

plant parts Carrots, beets, turnips


Stems: edible main structure of plants Celery, asparagus

Tubers: large underground stem that stores nutrients Potatoes


Leaves: plant’s manufacturing areas Spinach, lettuce, and kale

Bulbs: layers or fleshy leaves surround part of the stem Onions and garlic


Seeds: a small embryonic plant enclosed in a seed coat Corns, beans, and peas

Flowers: flower of the plant, with stem, where seeds are made. Broccoli and cauliflower

Buying and StoringBuying and Storing

buying Inspect carefully Look for bright color and

crispness Test for ripeness: press

gently, if it gives slightly, it is ripe

For best quality buy in season

Avoid decay and bruising

storing Unripe fruits: place in a

paper bag at room temperature

Do not line bottom of drawers with paper towels!!!! It causes molding.

Potatoes and onions: cool, dark, dry place

Refrigerate in crisper of fridge

Punch holes in plastic bags

Convenience Fruits and VeggiesConvenience Fruits and Veggies

Canned, Frozen, and DriedChallenges Solutions

Canned fruits are often high in added sugar.

Look for fruits packed in natural juice instead of sugar syrup.

Canned vegetables are often high in sodium.

Look for low-sodium varieties. Drain the liquid from the vegetables before heating.

Some frozen vegetable are relatively expensive.

Buy frozen vegetables in bags. Buy plain vegetables without sauces and other extras. Add your own special touches, such as a sprinkling of herbs.

Washing produceWashing produce

Wash to remove dirt, pesticides, and pathogens

Wash just before useWash, even if you are

going to peel

Cutting Fresh ProduceCutting Fresh Produce

Chiffonade: Finely cut strips or ribbons or leafy vegetables or herbs.


Julienne: To cut into narrow, match-like sticks


Mince: to cut into tiny pieces (garlic)

http://www.filtsai.com/cooking/rigatoni_t/mince_garlic.jpg


Chop: to cut foods into pieces; a larger cut than dice or mince and not uniform


Dice: a cube, usually of a vegetable, that ranges from ¼ inch to ¾ inch square


Slice: a thin, flat piece cut from something

Cooking FruitsCooking Fruits

Poaching or Stewing: cooking fruit in enough liquid to cover it- aims to keep the shape of the fruit

Fruit Sauces: cooking fruit into a liquid (apples, plums, pears)

Cooking FruitsCooking Fruits

Baking: Most often apples, need to be cored, often seasoned before baking

Microwaving: cooks quickly, keeps fresh flavor and shape, be careful not to overcook

Cooking VegetablesCooking Vegetables

Blanche: to slightly precook vegetables to kill enzymes before freezing

Saute: to cook in a pan with a small amount of hot fat.


Boil: To cook in water or liquid at a bubbling point

Simmer: to cook in a liquid just below boiling point


Steam: to cook over boiling water- minimizes vitamin loss. Healthiest way to cook vegetables.

Shock: Place cooked vegetable in ice-cold water to keep the bright color and crispness

ReferencesReferences

http://www.ci.berkeley.ca.us/seniors/nutrition/nutritionarchive/nutrition2004nov.htm

http://en.wikipedia.org/wiki/Vegetable http://www.fruitsandveggiesmorematters.org http://www.ams.usda.gov/howtobuy/fveg.htm

http://en.wikipedia.org/wiki/Vegetable

http://www.fruitsandveggiesmorematters.org/

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Fruits and Veggies