Transcript Preparing Fruits, Vegetables, & Legumes

Preparing Fruits,
Vegetables, & Legumes
What counts as a serving?
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three-fourths cup (6oz.) 100 percent fruit or
vegetable juice
one medium fruit (e.g. apple, banana, peach)
one-half cup cut up fruit
one-half cup raw or cooked vegetables
one-fourth cup dried fruit (e.g. raisins, apricots,
dates)
one cup raw, leafy vegetables
one-half cup dry, cooked or canned peas or beans
Nutritional Value
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Fruits and Vegetables
– Vitamin A & C
– Fiber
– Low in calories
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Legumes
–
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–
–
Fiber
Iron
Calcium
Protein
Storing and Washing Fruits &
Veggies
Store in the crisper and use soon.
 Wash well with cold water, but do not
soak unless very dirty.
 Especially wash leafy vegetables and
fruits like strawberries that tend to retain
grit from the ground they were grown in.
 Wash as close to cooking or eating time
as possible to retain nutrients.
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Cutting Methods
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Dice: To dice, cut into 1/2-inch or
narrower strips; cut across strips to
dice.
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Slice: Cut into flat pieces of the same
size.
Cutting Methods
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Chop: Cut into pieces or irregular sizes.
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Julienne: Cut into long, thin slices. Stack
the slices, and cut into matchlike sticks.
Cutting Methods
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Shape and size of the cut determines
the length of cooking time.
Larger pieces (greater surface area) =
longer time needed to cook
 Smaller pieces (smaller surface area) =
heat will penetrate more quickly and cook
faster
Cooking Techniques for Fruits
and Vegetables
Dry-heat
 Moist-heat
 Combination heat
 Microwave
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Dry-Heat
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Baking – in an enclosed space with confined heat,
as in an oven.
Grilling – cooking over direct heat or fire.
 Sauteing – cooking quickly in a small amount of
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very hot fat or oil.
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Pan-frying – food is partially submerged in very
hot oil or fat.
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Deep-frying – food is entirely submerged in hot
fat or oil.
Moist-Heat
Boiling – foods are cooked in hot liquids.
 Steaming – food is suspended over simmering or
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boiling liquid, either a vegetable steamer or colander
is used to hold the foods.
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Poaching – cooking gently in liquid, just below
boiling. The liquid shivers with no visible bubbling.
Combination Heat
Combines dry-heat and moist-heat
 Braising and Stewing– a cooking method
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where meat or vegetables are first browned in butter
and/or oil, then cooked in a covered pot in a small
about of cooking liquid at low heat for a long period of
time.
Microwave
Faster than most other methods
 Excellent way to retain nutrients and
color in vegetables
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Fruit and Veggie Tips
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Eat fruits and
vegetables raw, if
possible
 Take cut up fruits
and veggies to work
or school to snack
on all day.
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Leave the skin on
certain fruits and
vegetables such as
carrots, potatoes,
peppers, apples,
and pears. The skin
is an important
source of fiber and
nutrients.
Cooking Techniques for Legumes
Step 1 – Wash and sort
 Step 2 – Soak
 Step 3 – Cook
 Quick Soak Method
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Adding Legumes to Your Diet
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Add chickpeas or
kidney beans to
your favorite salad.
 Serve casseroles
made with lima
beans or black-eyed
peas.
 Eat plain with herbs
and spices.
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Add any variety of
beans to soup.
 Serve legumes with
rice, noodles, or
bread.
 Add legumes to
meat dishes to
stretch your food
dollar.
In Conclusion…
Try preparing fruits and vegetables in
new ways.
 Use new cutting methods with fruits and
vegetables.
 Add legumes into your diet.
 Increase your intake of fruits,
vegetables, and legumes!!
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