Fruit and Vegetables Flashcards
Nutritional significance of vegetables
Most contain LBV protein, pulses contain HBV
Generally lack fat, olive and avocados contain polyunsaturated
Pulse, root, tubers contain starch and fibre
Carrots and onions contain sugar
Vitamin A in carrots, dark green leafy vegetables and peppers
Vitamins B and C
Small amounts of calcium and iron
Classification of vegetables
Green leafy vegetables Flowers Tubers and roots Bulbs Fruit Pulse vegetables Stems Fungi
Contribution to the diet of vegetables
Excellent source of vitamins, minerals, fibre and water Available all year round Provide antioxidants Fat-free, ideal for low-calorie diets Versatile Economical Pulses necessary for vegans
Buying vegetables
Buy only fresh, medium-sized veg Buy loose or netted Usable quantities In season Check use-by date
Storing vegetables
Remove plastic packaging
Cool, dry, well-ventilated place
Store potatoes in a dark, dry, well-ventilated place
Store salad ingredients in the vegetable drawer of the refrigerator
Use asap after purchase
Preparing vegetables
Prepare just before use Remove dirt or damaged leaves Avoid steeping Always use a sharp knife Wash
Cooking vegetables
Raw or al dente
Min amount of water for min amount of time
Boiling water
Keep saucepan lid on
Don’t overcook
Use leftover cooking liquid for stocks and sauces
Effect of heat
More digestible as cellulose softens and starch grains burst Micro-organisms destroyed Changes in colour, texture and flavour Loss of vitamins B and C Loss of strong flavours
Classification of fruit
Berries Citrus Hard Stone Dried Other
Organic
Grown without the use of chemical fertiliers and pesticides
Department of Agriculture, Food and the Marine monitor the sale of labelled produce through the Organic Trust
EU regulations: crop rotation
use of listed fertilisers and pesticides only
farmed as organic for two years prior
