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All About Veggies and
Fruit
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Your recipe is only
as good as the ingredients you use. If it's summer and you
are lucky enough to have a local farmers market in your
town, purchase fresh seasonal ingredients.
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If you throw out
fresh fruits and veggies each week because you don't get
around to using them, then use frozen vegetables (without
added salt), and frozen or canned fruit that is packed in
juice.
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Store fresh fresh
fruits and veggies in the crisper of your refrigerator (it
has higher humidity).
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Wash fruits and
veggies under warm running water (to bring out the flavor)
right before you use them. Rub briskly to remove any
bacteria. If you'll be eating the skin, scrub the produce
with a clean vegetable brush. Wash the outer skins of fruit
such as oranges, watermelon, cantaloupe, or lemons - even if
you don't eat the skin. Pesticides or bacteria on the skin
can transfer to your hands and onto the flesh of the food.
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Wash fresh berries
right before eating. Place fresh berries in a colander and
rinse with a kitchen sink sprayer. If you don't have a
sprayer, quickly submerge the fruit in warm water, then left
out.
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Immerse lettuce,
radish, and baby carrots in cold water with ice cubes, about
1/2 hour before serving. Dry with a paper towel.
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Refrain from using
dish detergents to was fruits and vegetables. The pores in
the produce will absorb the detergent and leave residue that
may be unsafe to eat.
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Do you need to wash
bagged vegetables? If the package states the produce has
been washed, then it is unnecessary to re-wash. IF you feel
more comfortable washing the produce, then follow the above
guidelines.
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Keep vegetables
tender-crisp. Serve stronger vegetables such as cauliflower
and broccoli, tender-crisp. The flavors are not as developed
when undercooked. Tender-crisp vegetables are brighter in
color, have more crunch, and are overall more appealing to
kids and adults.
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Steam or stir-fry
vegetables to retain nutrients, flavor, and texture.
Try new vegetables at
the beginning of the meal when everyone is the hungriest. Serve
a small portion size, maube just 2 Tbsp to 1/4 cup. Everyone can
always ask for seconds! Also, offer a familiar vegetable that
everyone likes along with the new vegetable for that sense of
familiarity. Remember - it may take 12 tastes before a new
food is accepted.
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