Fruits Flashcards
Citrus fruits
oranges lemons grapefruit limes satsumas tangerines
hard fruits
apples
pears
berries/soft fruits
raspberries blackberries strawberries gooseberries blackcurrants redcurrants olives
stone fruits
plums apricots peaches nectarines cherries avocados
dried fruits
raisins sultanas currants prunes dates
other fruits
grapes pineapples bananas melons kiwis star fruits
seasonal fruit and vegetables
At various times during the year, certain fruit and vegetables are at their best, i.e. they are in season.
Fruits that are in season are the best quality and are plentiful and cheap.
Uses of fruit in the diet
Fresh: as snack
Drinks: juices, smoothies
Packed lunches: drinks, yoghurts, fresh, dried
Salads and dressings: lemon, orange
Cold desserts: fresh fruit flans, fruit salads
Preserves: churneys, jams, etc
Breakfast: fresh, cooked
Starters: crudités
Sauces: raspberry, apricot, apple
Hot desserts: crumbles, tarts, stewed, baked, poached fruits
Bakings: scones, muffins
Protein
Very few contain it
Fat
None except for olives, avocados
Carbohydrate
Sugar for energy.
Fibre found, particularly in skin. Prevent constipation
Minerals
Some fruit. esp. dried.
Contains calcium for healthy bones.
Iron for healthy blood.
Vitamins
C for healthy skin. In fresh fruit, particularly in oranges + blackcurrants.
Orange, red, yellow, green fruits = good sources of Vit A. For healthy eyes
Water
Contains up to 95% water.
Preparing fruit
Wash in cold water to remove chemicals. Try avoid peeling to retain fibre content. Prepare as close as possible to cooking or serving to avoid loss of nutrients.
Preparing citrus fruits
Wash + scrub to remove chemicals, wax if rind is to be grated.
Peel thickly to remove pith.
Separate segments or slice.
Preparing berry fruits
Remove damaged fruit, top and tail if necessary.
Wash gently if necessary.
Preparing stone fruits
Peel if necessary.
Remove stones.
Preparing hard fruits
Peel if necessary.
Remove core.
Cut to suit chosen dish.
Toss in lemon juice to avoid browning.
Effects of processing/cooking on fruit
Becomes soft
Vitamin C reduced (up to 25%)
Micro-organisms destroyed
Fibre becomes soft, makes fruit more digestible
Vitamin C+ minerals dissolve into cooking/canning liquid
Composition of fresh fruit
Protein - Trace
Fat - 0%
Carbohydrate - 5-20%
Minerals - Calcium, iron
Vitamins - A, C
Water - 80-90%
Composition of tinned fruit
Protein - Trace
Fat - 0%
Carbohydrate - 20-30%
Minerals - Calcium, iron reduced
Vitamins - A, C
Water - 70-80%
Composition of dried fruit
Protein - Trace
Fat - 0%
Carbohydrate - 50-60%
Minerals - Calcium, Iron increased
Vitamins - A
Water - 15-25%
Classifications of fruits
Citrus fruits Hard fruits Berries/Soft fruit Stone fruits Dried fruits Other
