FILLING THE FRUIT BASKET
A mature seedbearing structure of a flowering plant.
What is a 5 A Day Serving? Here are some general guidelines about what counts as a serving for 5 A Day. 1 medium-sized piece of fruit (e. g. banana, apple, orange, pear) 1 cup raw, leafy vegetables (e. g. lettuce, spinach) or salad 1/2 cup cut-up fresh fruit or canned fruit, canned in its own juices 1/2 cup cooked or canned vegetables 3/4 cup (6 fluid ounces) 100% fruit juice 3/4 cup (6 fluid ounces) 100% vegetable juice 1/4 cup dried fruit (e. g. raisins, dried apricots, prunes) 1/2 cup cooked or canned beans, peas or lentils
Food Sources citrus fruits, broccoli, tomatoes, melons, dark green leafy vegetables, cabbage, strawberries, potatoes Functions antioxidant, help with wound healing, strengthen resistance to infection Deficiency anemia, infections, sore gums, muscle pain, joint pain Toxicity nausea, diarrhea, fatigue
Food Sources Functions healthy eyes, fortified skin and milk, cheese, bones; butter, liver, hormone eggs, dark synthesis green leafy vegetables, deep orange fruits and vegetables Deficiency Toxicity poor teeth and bone growth; night blindness, diarrhea joint pain, dry and itchy skin, cracked lips, nausea and vomiting, weight loss
FRUIT CLASSIFICATIONS BERRIES CITRUS FRUIT DRUPES MELONS POMES TROPICAL FRUIT
BERRIES Small juice fruits with thin skins
Blackberries Cranberries Blueberries Boysenberries Red Raspberries Gooseberries Strawberries Grapes Currants
Outer skin covering, soft fleshy fruit with a single hard stone (pit)
Cherries Peaches Apricots Plums Nectarines Prunes
Central, seed containing core surrounded by a thick layer of flesh
Apple Quince Pears Loquat
Thick outer rind. Thin membrane separates the flesh into segments
Oranges Grapefruit Kumquats Limes Tangerines Lemons Tangelos Ugli
Large juicy fruits with thick skins and many seeds
Cantaloupe Crenshaw Casaba Persian Honeydew Watermelon
Grown in warm climates and are somewhat exotic
Avocados Dates Papayas Bananas Guavas Persimmons Figs Mangos Pineapples Pomegranates Kiwifruit Coconut
SELECTING FRUITS MATURITY Reached it full size RIPENESS Top eating quality Color Fragrance Press lightly to see if it give slightly
BEST BUY FRESH-buy in season DRIED-size generally determines the price-large pieces cost more CANNED-less expensive than fresh, especially store brands FROZEN-less expensive than fresh
SOUPS SALADS BREADS SAUCES DESSERTS MAIN DISHES BEVERAGES FRUIT BRINGS DIVERSITY TO
COOKING IN LIQUID BROILING BAKING FRYING MICROWAVING
Science Principle Effect on Cooking Cellulose softens Overcooking causes fruit to become mushy Colors change- enzymatic browning To prevent cook with a lemon/orange juice Heat sensitive and water soluble Cook in small amount of water vitamins lost just until tender Flavors become less acidic Do not overcook to retain natural flavors Shape changes To retain shape, cook in a sugar syrup instead of water
STORAGE Refrigerate ripened fruit
Let under ripened fruit ripen at room temperature Store strong smelling fruits in plastic bags or air tight containers Other fruits store uncovered in the crisper
Step 1 Step 2 Step 3
MANGO
NOW IT IS TIME FOR YOU TO SIT BACK… AND LISTEN
PRODUCED BY: Kathryn L. Wilcox Family and Consumer Science Educator Camden Hills Regional High School Rockport, ME 04856
Resources Text: Guide to Good Food Goodhart-Willcox Company, Inc Books: Wolf Cohen, Elizabeth Encyclopedia of Cooking Techniques Harry Ritcher, MD Fresh Produce Guide Roberta A. Ronzio The Encyclopedia of Nutrtiona and Good Health Websites: www. dole 5 aday. com Music: Deborah Hensen-Conant CD: Just for You Song: Watermelon Boogie
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