Homework Help: Home Economics: Cooking: Fruits and Vegetables

Fruits and vegetables are so good for you. A great variety to choose from in terms of flavor, color, and crispness makes them fun to experiment with and find new ones to enjoy. (This is only an opinion!)

Fruits and vegetables may be served raw or cooked. In order to save nutrients careful handling and cooking are important. Extra ingredients add flavor and appeal. Some guidelines for handling fruits and vegetables are:

1. Wash well using a vegetable brush to remove dirt.
2. Leave edible skins or peels.
3. Serve fruits and vegetables whole or cut up in salads, side dishes, or for snacks.
4. Serve raw vegetables, fruit, and juice cold.

When cooking fruits and vegetables be sure to keep their shape, texture, flavor, and color. Retain nutrients by cooking properly. Small amounts of vitamins B and C are lost when cooking by dissolving in water, heat, and air, but most nutrients can be kept by:

1. Using a small amount of water.
2. Following directions and using a microwave where little or no water is required.
3. Use a lid to reduce cooking time.
4. Keep liquid used in cooking to add to soups and gravies for added nutrients.
5. Don't overcook fruits and vegetables. Cook to tender-crisp state. Timing will depend on how the fruits and vegetables are prepared: whole, sliced, or diced.

Overcooking means color changes. Bright colors are good. Overcooked green vegetables are olive green in color. Overcooked yellow or white vegetables become brownish.

Fresh, frozen, or canned fruits and vegetables can be cooked in several ways:

1. Simmering - cook in a small amount of liquid in a covered pan.
2. Steaming - use a steamer just above simmering water in a covered pan.
3. Baking - skin on such as pierced potatoes, squash or apples.
4. Frying - cooking in fat such as French fries or stir frying quickly in a small amount of oil.
5. Microwaving - cut in same-size pieces, cover and cook according to cookbook.
6. Casserole - combined with other ingredients and served in a baking dish such as green bean casserole.

Keep fruits and vegetables more colorful, flavorful, and appealing by adding seasoning, spices, herbs, and citrus juices during or after preparation.

Homework Help: Home Economics: Cooking

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