Fruits and Veggies

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Fruits and Veggies

• 5 A Day the Color Way

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5-a-day notesAnswer these questions in your
notebook from the presentation.

• What are the nutrients and health benefits in
  each of the 5 colors of fruits and vegetables?
• Name two sources each of vitamins C E?
• What is the difference between fruits and
  vegetables?
• What is the difference in scientists and cooks
  definitions of fruits and vegetables?

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

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

• Write down a buying and a storage tip for
  vegetables.
• Which convenience fruit or veggie do you eat most
  often? What solution does the presentation offer
  for that type?
• Identify and define the 6 cutting techniques
  described in the presentation.
• Identify define the 4 cooking methods described
  for fruit.

• Identify define the 6 cooking methods described
  for vegetables.

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Varying our colors

• Important to eat a variety each day
• The different colors provide us with different
  nutrients
• Helps maintain a healthy weight, if used as part
  of a low fat diet
• Protects against aging
• Reduces the risk of cancer and heart disease.

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Red

• 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

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Yellow/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

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White

• 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

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Green

• 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

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Blue/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

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Nutrients in Fruits and Vegetables

• 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

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Is it a fruit or vegetable?Botanically-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)

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Is it a fruit or vegetable?Culinary-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.

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Types of Vegetables

• Fruits fruit of the plant
• Cucumbers, eggplant, tomatoes
• Roots underground plant parts
• Carrots, beets, turnips

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Types of Vegetables

• Stems edible main structure of plants
• Celery, asparagus
• Tubers large underground stem that stores
  nutrients
• Potatoes

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Types of Vegetables

• Leaves plants manufacturing areas
• Spinach, lettuce, and kale
• Bulbs layers or fleshy leaves surround part of
  the stem
• Onions and garlic

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Types of Vegetables

• 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

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Buying 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

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Convenience Fruits and Veggies

• Canned, Frozen, and Dried

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Washing produce

• Wash to remove dirt, pesticides, and pathogens
• Wash just before use
• Wash, even if you are going to peel

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Cutting Fresh Produce

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

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Cutting Fresh Produce

• Julienne To cut into narrow, match-like sticks

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Cutting Fresh Produce

• Mince to cut into tiny pieces (garlic)

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Cutting Fresh Produce

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

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Cutting Fresh Produce

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

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Cutting Fresh Produce

• Slice a thin, flat piece cut from something

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Cooking 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)

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Cooking 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

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Cooking Vegetables

• Blanche to slightly precook vegetables to kill
  enzymes before freezing
• Saute to cook in a pan with a small amount of
  hot fat.

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Cooking Vegetables

• Boil To cook in water or liquid at a bubbling
  point
• Simmer to cook in a liquid just below boiling
  point

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Cooking Vegetables

• 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

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References

• http//www.ci.berkeley.ca.us/seniors/nutrition/nut
  ritionarchive/nutrition2004nov.htm
• http//en.wikipedia.org/wiki/Vegetable
• http//www.fruitsandveggiesmorematters.org
• http//www.ams.usda.gov/howtobuy/fveg.htm