Frutis And Vegetables Flashcards
Buying
Should look ripe, fresh and firm and crisp Should have a bright color Buy In small quantities Avoid plastic packaging Buy young, medium sized
In season
When fruit and veg are cheap, plentiful and at their best
Price depend on
Quality, demand, availability and weather
Produce should be
Clean, sound and free from chemicals
Graded with produce of similar size
Marked with country of origin, variety, quality and class
Class extra
Top quality
Class 1
Good quality
Class 2
Marketable quality
Class 3
Marketable but inferior
Storing fresh fruit and veg
Use ASAP to retain freshness
Remove plastic wrappers
Store In a cool, dry, dark and well ventilated place
Don’t mix washed with unwashed
Processed fruit and veg
Available canned, dried and frozen. Follow directions on packaging
Frozen fruit and veg
Food value is just as good. Texture - softer. Thaw in fridge
Canned
Appearance and texture change. Many are soft. Vits reduces. Higher sugar content. Cheap
Dried
Fruit: color darkens, sugar increases. Vit C reduced
Veg: soak before cooking. Check instructions. Use before expiry date
Other cooking methods
Steaming- place veg in steamer and place on boiling water
Pressure cooking- uses little water
Stir frying- hot oil for 10 mins . Crisp, nutritious and tasty.
Stewing- juice served with veg
To retain max nourishment
Use best quality Fruit and veg Eat raw Prepare just Before cooking Avoid soaking Serve at once
Microwave cooking
Prepare veg and cut into small pieces Place in a serving dish with 2-3 tbsps water Cover with lid Cook on high for 5-8 mins. Stir halfway Season and serve at once
Uses of salad in the diet
Good source of vits and mins Low in kcals Cool, refreshing and tasty Easy to prepare Saves fuel- no cooking
Guidelines for preparing salads
Use fresh ingredients and prepare before serving
Use herbs and seasoning to add flavor
Wash salad veg under cold tap, trim and place in a plastic bag . Chill in fridge
Wash and slice according to type
Arrange into a salad bowl dish
