Fruits & Vegetables

Here’s a quick look at a different point of view…

• Check out an MRI of fruits and vegetables

• http://ubersuper.com/mri-scans-of-fruits-and-vegetables/

Winter Fruits

• Citrus

• Tropical

Spring Fruits• Winter fruits are still available • Summer fruits are starting to make an

appearance

Summer Fruits

• Berries– highly perishable and fragile

• Stone Fruit– AKA drupes because they have a central pit enclosing a single

seed.• Melons

– categorized into two groups: sweet melons and watermelons– Sweet = rough, netted skin and a soft fleshy interior.– Watermelon = larger in size and have a smooth, thick green

skin and light, crisp texture.• Grapes

Stone Fruit

Fall Fruits

• Apples• Pears• Grapes (still available in early Fall)• Cranberries (Thanksgiving)• Persimmons

Vegetables

• Fall/Winter– Mushrooms, roots, squash, hearty greens

• Spring/Summer– Onions, radishes, peas, lettuces, peppers

Vegetables are categorized differently…

Flower Vegetables

Fruit Vegetables

Fruit Vegetables ~Squash

• Summer Squash– Zucchini– Yellow Crookneck Squash– Cucumbers

• Winter Squash– Hard Shell Variety (Fall/Winter)

Leafy Vegetables

Seed Vegetables

Root & Tuber Vegetables

• Beets• Carrots• Radishes• Turnips & Rutabagas • Potatoes

• Onion: Common bulb, scallion, leek…

Onion Family (Bulbs)

• Red, yellow, white & sweet• Shallots• Garlic• Leeks• Scallions (Green onions)• Chives

Stem Vegetables

The Fungus Among Us http://www.mushroomthejournal.com/mhma/edibles

• Always Purchase Wild Mushrooms from Reputable sources!

• White (Button) Mushroom• Crimini & Portobello (crimini is the baby)• Shiitake ~ Beech• Enoki ~ Morel • Oyster ~ Trumpet• Lobster ~ Truffle

USDA Grading For Produce

• U.S. Extra Fancy = $$$$$• U.S. Fancy = $$$$• U.S. No. 1 = $$$• U.S. No. 2 = $$• U.S. No. 3 = $

• Fruits are graded before shipping, but temperature and handling can affect their quality when they are received.

• Grading of fresh vegetables is voluntary – the major grade is U.S. No. 1.

• Lower graded items can be used in dishes where appearance is not a factor.

Wash your Produce!

• Some Produce is grown directly on the ground, in the dirt (& dirt contains…?)

• Regardless of where the produce is grown it can have pesticides (chemicals) on it

• Even if it is pesticide free, it has been picked, packaged, un-packed, placed out for selling, picked through by shoppers… That’s a lot of hands!!

• However, don’t wash fresh produce with soap or detergent. The produce can absorb the detergent and make you sick. In addition, the detergent may react with any pesticides and waxes on the produce, forming a combination that could be very harmful.

A couple more things about washing your produce…

• even if you’re going to peel it, washing helps prevent chemicals and dirt from being transferred to the edible parts.

• Scrub thick-skinned produce, such as squash, and items that might have a lot of dirt, such as potatoes, with a thick brush.

Cooking Fruits & Vegetables

• Grilling/Broiling– To cook by direct (HOT) heat over coals, gas flames

or directly beneath the element.– Must be done quickly to avoid breaking down the

fruit’s structure.– Caramelizes the natural

sugars.– Vegetables are great when

marinated before grilling.

Cooking Fruits & Vegetables

• Poaching (Typically Fruit)– To cook in liquid below a simmer (around 180)– Peel & Seed the fruit.– Heat in poaching liquid just below a simmer.– Cook until just tender & cool in liquid or serve

immediately.– The poaching liquid should be flavored & can be

reduced after the fruit is cooked & used as a sauce for the dish.

Cooking Fruits & Vegetables

• Sautéing & Stir-frying– To brown (caramelize) or cook in a small amount

of fat on medium high heat & constantly moving.– Fruits should be peeled, cored or seeded, and cut

into uniform sizes.– Most fruits can easily be sautéed.

• Bananas Foster is the most popular sautéed fruit recipe.

Cooking Fruits & Vegetables

• Sautéing & Stir-frying– Gives vegetables a crisp texture.– “Finishing in butter” involves Stirring in butter, off

the heat, after the vegetables have been cooked.– Glazing is a finishing technique in which a small

amount of honey, sugar, or maple sugar is added to the fruit or vegetable, coating it and giving it a sheen as it reheats.

Cooking Fruits & Vegetables

• Fruit Sauces (AKA Coulis or Puree)– Puree = to turn food into a smooth, thick semi-

liquid by putting through strainer or in a blender or food processor after cooking.

– Coulis are common as dessert sauces & typically made with berries.

– Coulis can also be added to vinaigrettes (fruits or vegetables)

Cooking Fruits & Vegetables

• Boiling– To cook in liquid at 212* where bubbles rise &

break at the surface.– Boiling takes away a lot of the nutrients in

vegetables so avoid it whenever possible.– Dried beans & legumes and root vegetables are

best when boiled.• Both dried beans & potatoes need to be added to cold

water & brought up to a boil with the water.

Cooking Fruits & Vegetables

• Roasting– To cook uncovered in an oven.– Both fruits & vegetables can be roasted.

• Apples, Pineapple, Pears, Root Vegetables, Squash

– They are left whole or cut into large pieces, with no additional liquid added.

– Those with thick skins are most suited for roasting since it protects the interior from drying or scorching.

Cooking Fruits & Vegetables

• Steaming– To cook food with steam by placing it in a basket

or rack over, but not in, boiling water.– Steaming is the best method for retaining vitamins

and minerals because they are cooked gently in a vapor bath, not in direct contact with water.

– Any vegetable can be steamed

Cooking Fruits & Vegetables

• Frying Pan/Shallow Deep– Pan-fried vegetables are often coated with breading

or batter.– Potatoes aren’t coated with anything, they’re just

cut & fried. (Chips & Fries)– Tempura is a Japanese cooking term in which

vegetables or seafood are coated with a light batter and deep fried.

– Nothing Healthy about fried anything, but YUM!

Cooking Fruits & Vegetables

• Stewing & Braising• To simmer slowly in a small amount of liquid in a tightly

covered pan in the oven or on the stove top.• Vegetable stews and braises are good ways to retain

the vitamins and minerals that are transferred to the cooking liquid because the liquid is served as part of the dish.• Stewed vegetables are cut into small pieces.• Braised vegetables are cut in large pieces or left whole.

Cooking Fruits & Vegetables

• How Tender?1. Al Dente!2. The cooked vegetable or fruit should resemble

the natural characteristics of its raw state.– A little bit of crunch, structure & bright color.

3. The quality standard for a particular cooking method. (Sauté vs. Stew)

4. Regional and local preferences.