Cleaning Fruits and Vegetables

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“Fabulous Fruits and Vital Vegetables” by Georgina Cundall Page 4 of 101ContentsPlease Read This First ........................................................................ 2Terms of Use........................................................................................................ 2Disclaimer............................................................................................................. 2Contents............................................................................................... 4About the Author................................................................................. 9Fruits and Vegetables in Nutrition – An Overview.......................... 10What is a Fruit? ................................................................................. 15Broad Classification of Fruits .......................................................... 16Simple Fruit........................................................................................................ 16Aggregate Fruit.................................................................................................. 16Multiple Fruit ...................................................................................................... 17What is a Vegetable?......................................................................... 18Vegetables Formed from Parts of a Plant ....................................................... 19Health Benefits of Fruits and Vegetables........................................ 21Health Benefits of Fruits and Vegetables ........................................................... 22Nutrients of Fruits and Vegetables...................................................................... 22Phytochemicals ................................................................................................. 22Suggested Servings of Fruit and Vegetables ................................. 24Make Fruits and Vegetables an Interesting Part of Every Meal........................ 25Ideal Recipes...................................................................................................... 25Cleaning Fruits and Vegetables ....................................................... 27Cooking to Retain Maximum Nutrient Value....................................................... 29Uses of Fruits and Vegetables ......................................................... 30Use Fruits and Vegetables for their Nutritional Value.................... 32Copyright © 2008 ~ All Rights Reserved 4.
“Fabulous Fruits and Vital Vegetables” by Georgina Cundall Page 5 of 101Color Food Guide .............................................................................. 35(a) Red colored Fruits and Vegetables............................................................ 35(b) Green colored Fruits and Vegetables ........................................................ 35(c) Yellow colored Fruits and Vegetables ....................................................... 36(d) Purple or Blue-colored Fruits and Vegetables ......................................... 36(e) White colored Fruits and Vegetables......................................................... 37Types of Fruits and Vegetables ....................................................... 38How to Buy Fruits and Vegetables on a Budget............................. 40How to Pick Fresh Fruits and Vegetables at a Store...................... 43How to Read Labels on Fruits and Vegetables............................... 46How to Clean Fruit and Vegetables.................................................. 48Cleaning Solutions ................................................................................................ 49More Tips for Cleaning Fruits and Vegetables............................................... 50How to Prepare Fruits and Vegetables that Taste Great................ 52Simple Tricks to Make Tasty Fruit and Vegetable Dishes................................. 52Tropical Fruits.................................................................................................... 53Some Other Preparation Methods for Fruit..................................... 55Fruit Preparations.............................................................................................. 57Basic Cooking Methods for Vegetables .......................................... 60Basic Cooking Methods for Vegetables.............................................................. 60(I) Steaming ........................................................................................................ 60(II) Boiling and Simmering................................................................................ 61(III) Baking .......................................................................................................... 61(IV) Roasting ...................................................................................................... 62(V) Deep-fat frying ............................................................................................. 62(VI) Stir-Frying.................................................................................................... 62(VII) Sautéing...................................................................................................... 63(VIII) Blanching .................................................................................................. 63Copyright © 2008 ~ All Rights Reserved 5.
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