FRUITS

Fruits

Botanically

A fruit is an organ that develops from a flowering plant and contains one or more seeds

Culinary

a fruit is usually any sweet-tasting plant product, especially those associated with seeds

Fruits

Hybrids and Varieties

Hybrids

Result from crossbreeding fruits from different species

Varieties

Result from breeding fruit of the same species that have different qualities or characteristics

Berries

Blackberries

Blueberries

Cranberries

Currants

Raspberries

Strawberries

Blackberry Raspberry

Cranberry Blueberry

Citrus

Grapefruits

Kumquats

Lemons

Limes

Oranges

Tangerines

Citrus

Valencia Oranges Naval Oranges

Blood Oranges Tangerines

Exotics

Figs

Guava

Lychees

Cape gooseberries

Mangosteens

Persimmons

Pomegranates

Prickly pears

Rambutans

Rhubarb

Star fruits

Pomegranate Prickly Pear

Rambutan Star Fruit

Figs Guava

Lychee Mangosteen

Grapes and Melons

Table grapes

Melons

Cantaloupe

Casaba

Crenshaw

Honeydew

Watermelon

Apples

Fiji

Gala

Golden Delicious

Granny Smith

Jonathan

McIntosh

Pippin (Newton)

Red Delicious

Rome

Winesap

Pears

Anjou

Bartlett

Bosc

Comice

Seckel

Asian

Stone Fruits

Apricots

Cherries

Peaches

Nectarines

Plums

Tropical

Bananas

Dates

Kiwis

Mangos

Papayas

Passion fruits

Pineapples

Kiwi Red Papaya

Mango Passion Fruit

Nutrition

Fruits are 75 – 95% water

Low in fat, sodium and protein

Excellent source of fiber(especially the skins!)

Vitamins/Minerals Fruits Provide: Vitamin C (Citrus, melons, strawberries)

Vitamin A (Deep yellow and green fruits)

Potassium (Bananas, raisins, figs)

Choose whole or cut up fruits more often than fruit juice.

Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables.

Always wash fruits and vegetables to remove pesticides that might remain on the skin.

Nutrition, Continued

Guidelines for Selecting Fruits

Firm

Free From Decay

Crisp

Smooth

Dense

Free From Bruises

Good Color

Good Smell

In Season (Will Be Cheaper)

Purchasing and Storing Fruits

Purchasing

Most fruits are sold by weight or by count

Fruits are packed in crates, bushels, cases, lugs, or flats

Storing Fruits In:

Cold (Refrigerator)

Dry

Give Them Space

Storing

Only buy fruits you are going to be able to store and use

Fruits and vegetables last about 1 week in the refrigerator

They ripen and spoil faster at room temperature

Ripening

Ripening happens when starches found in the fruit break down into sugar(Bananas in the fridge)

This leads to deterioration or spoilage:Color Lightens

Texture Softens

Decreases in Acidity

Increases in Sweetness

Browning

Browning occurs when the cut surfaces of food reacts with oxygen.

This is called OXIDATION.

To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C).

VEGETABLES

Vegetables

• The term vegetable refers to any herbaceous plant that can be partially or wholly eaten

• The plant has no woody tissue

• Vegetables contain more starch and less sugar than fruits

Botanical Classification

• Leaves

• Stems and shoots

• Roots

• Tubers

• Bulbs

• Seeds

• Fruits

• Flowers

Identifying Vegetables

• Nine Categories or Relationships– Cabbages

– Fruit-vegetables

– Gourds and squashes

– Greens

– Mushrooms and truffles

– Onions

– Pods and seeds

– Roots and tubers

– Stalks

Cabbages

• This Family refers to a large number of vegetables used for their heads or flowers –Bok Choy Broccoli

–Brussels sprouts Cauliflower

–Head cabbages Red cabbage

–Kale Kohlrabi

–Napa cabbage Savoy

• Bok Choy • Brussels sprouts

• Kale • Napa cabbage

• Kohlrabi • Savoy

Fruit-Vegetables

• Avocados

• Eggplants– Asian and Western

• Peppers– Sweet peppers

– Hot peppers

• Tomatillos

• Tomatoes– Sun-dried tomatoes

• Tomatillos • Eggplant

• Japanese eggplant

Gourds and Squashes

• Chayote

• Cucumbers

• Squashes

–Winter squashes

–Summer squashes

• Chayote • Winter squash

Greens

• Lettuce

• Mustard

• Collards

• Sorrel

• Spinach

• Swiss chard

• Turnip greens

• Mustard • Collards

• Sorrel • Swiss chard

Mushrooms and Truffles

• Mushrooms

• Black Truffles • Morel Mushrooms

Onions

• Bulb onions

• Garlic

• Leeks

• Scallions

• Shallots

• Leeks • Scallions

• Shallots • Garlic

Pods and Seeds

• Corn

• Legumes

• Dried beans

• Fresh beans

• Shelling peas

• Edible pea pods

• Okra

• Okra • Snow Peas

• Sugar Snap Peas • Shelled peas

Roots and Tubers

• Beets• Carrots• Celery roots• Jicama• Parsnips• Radishes• Rutabagas• Turnips• Potatoes

• Celery roots • Jicama

• Parsnips • Rutabagas

Stalks• Artichokes

• Asparagus

• Celery

• Fennel

• Hearts of palm

• Bamboo shoots

• Nopales

• Fennel • Artichoke

• Nopales • Hearts of palm

Baby Vegetables

• Baby globe carrots

• Baby zucchini with blossoms

• Baby yellow squash with blossoms

• Chiogghi beets

Nutrition• Vegetables provide the following

Vitamins and Minerals:

–Vitamin A -Calcium

–Vitamin C -Magnesium

–Vitamin D -Fiber

–Potassium -Water

–Folic Acid

Nutrition, continued…• Vegetables contain NO cholesterol

• They are low in calories, fat and sodium(They are “Nutrient Dense”)

• Eat more red, orange and dark green vegetables from the Vegetable Group.

• Wash all vegetables to remove pesticides and dirt

Best Cooking Methods for Preserving Nutrients

• The two BEST methods are:

–Microwaving

–Steaming

• You can also:

–Bake

–Stir-Fry

–Simmer

–Sauté

Five Ways to Preserve Nutrients When Cooking

Fruits and Vegetables

• Cook in larger pieces

• Use small amounts of water

• Cook only until “fork” tender

• Cook quickly

• Save the water used to cook in for soups and gravies (most nutrients dissolve into the water)

Farm –to-Table

Food doesn’t start at the supermarket or restaurant.

• The 5 farm to table steps include:

– Farm (use of good agricultural practices)

– Processing (monitor at critical control points)

– Transportation (use clean vehicles and maintain the cold chain)

– Retail (follow the food code guidelines)

– Table (always follow the four C’s of safety- clean, cook, control cross contamination, chill).