Fruits and Vegetables Preparation Guide
Source of Recipe
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Recipe Introduction
It's my ardent belief, backed up by lots of scientific research, that
the more fruits and vegetables you eat the healthier you will be. Did
you know that there are compounds called phytochemicals and antioxidants
in fresh fruits and vegetables that help reduce your risk of disease?
Homocysteine, a blood chemical, is linked to heart disease. Eating
fruits and vegetables high in folate, vitamins B6 and B12 helps reduce the
level of homocysteine in blood. Taking supplements with these
nutritients doesn't work as well as eating fresh produce. There are so many
micronutrients, chemicals, and compounds in fruits and vegetables that food
scientists are discovering every day.
So do you know how to prepare
So do you know how to prepare fresh fruits and vegetables? Did you know
that you should wash a cantaloupe before you slice it? Or that there
are two kinds of peaches, and only one kind you should buy to serve
fresh? This list of some popular fruits and vegetables will give you tips
about buying, storing, and preparing them so you can easily add them to
your daily diet.
List of Ingredients
FRUITS A-G
* APPLES
Apples should be firm and heavy for their size, with no soft or brown
spots or indentations. Wash them well and just eat out of hand. To core
them, cut in half, then in quarters, and using a knife make a circular
cut around the seeds and seed casings. Make sure you get those little
transparent seed casings out, because if you're cooking the apples in a
pie or other recipe, the casings won't soften much and are unpleasant
to bite. Minute Apple Tart
* APRICOTS
Cut in half and remove the pit. Apricots may be eaten skin and all. To
peel, blanch for 10-20 seconds in boiling water and plunge immediately
into cold water. The peel will slip right off. Baked Chicken with
Apricots
* AVOCADO
Yes, avocado is a fruit! This is the way I prepare them. Wash, then cut
in half lengthwise, going around the pit. Twist the two halves gently
to separate. Some people then hit the pit with a knife to remove it, but
I like to cut the avocado in half lengthwise again and gently pry out
the pit. I find the fruit bruises less this way. Then just pull off the
skin with your fingers and slice. Sprinkle with lemon juice if you
aren't serving it immediately to stop enzymatic browning. Ribeye Steak with
Avocado Salsa
* BERRIES
Blackberries, raspberries, boysenberries, gooseberries, and
loganberries are all extremely perishable. Use them the day you buy them for best
quality. Wash them very gently in cool water, sort them and place them
on paper towels to drain. Use right away after they have been washed.
Lemon Berry Tart
* BLUEBERRIES
Blueberries are not as perishable. They are usually sold in 1 pint
containers. Sort them carefully and make sure to pull off any attached
stems. Wash and dry on paper towels, then eat or use in recipes. Blueberry
Muffins
* CANTALOUPE
To check for ripeness, gently press against the vine end of the melon
(larger indentation). The melon should give gently, and should smell
sweet. Make sure to wash the cantaloupe before you cut it, to prevent food
poisoning from spreading with the knife. Gently scoop out seeds with a
spoon and cut the fruit into wedges or use a melon baller. Chicken
Melon Salad
* CHERRIES
I feel that a cherry pitter is a wonderful tool. Be sure to pit the
cherries over a bowl so you can make hear the pit click into the bowl and
be sure that each cherry is successfully pitted. Look for heavy, firm
cherries with a tight skin. Cherry Chicken Salad
* GRAPES
Be sure to wash grapes very thoroughly before using. Look for bunches
with the grapes held tightly to the stems. Make sure to buy seedless
varieties and store covered in the refrigerator. Grape and Chevre Salad
* HONEYDEW MELON
The melons should be heavy for their size and give slightly when
pressed with your fingers. They should also smell sweet and, well, like
honey. Wash them well before slicing and gently scoop out the seeds.
Honeydew Salad Wedges
* KIWI FRUIT
Kiwis taste like a combination of strawberries and melon and are a
delicious source of Vitamin C. The black seeds are edible. Peel the skin
and slice to serve. Sherbet Fruit Pie
* LEMONS AND LIMES
Lemons should feel heavy for their size. To get the most juice, gently
roll them on the countertop to break down the cell structure. Or you
can prick them with a knife and microwave them for 30 seconds on high,
then juice. Lemon Truffle Pie
* MANGOES
This luscious fruit tastes like a wild peach. They should smell sweet
and be soft when pressed with the fingers, but not wrinkled. Color isn't
a reliable indicator of ripeness. To prepare mangoes, hold them upright
and cut down along one of the fat sides, curving your knife to avoid
the large oval pit. Repeat on the other side. Then score the flesh with a
knife in a crisscross pattern. Gently press the scored halves to turn
inside out and cut off the chunks of fruit from the peel. Trim the rest
of the fruit off the pit, peel, and use in the recipes. Baked Brie with
Mango
* PAPAYAS
The large black papaya seeds are edible, although I've never really
enjoyed the peppery taste. Simply test the fruit to make sure it gives
slightly with pressure from your palm, then wash, peel, scoop out the
seeds, and slice. Caribbean Chicken Salad
* PASSION FRUIT
These strange looking exotic fruits are delicious. A wrinkled skin is a
sign of ripeness. Just wash them, cut them in half and scoop out the
soft, sweet flesh with a spoon.
* PEACHES
Ripe peaches are a wonderful treat. They should be firm, yellow with a
red or pink blush, smell sweet, and give slightly to palm pressure.
Unless you are canning them, be sure to select freestone peaches, not
cling. I bought a case of cling peaches once and was driven to tears trying
to remove the pit, or stone. Peaches can be blanched for 30 seconds in
boiling water, then plunged into cold water. The skins will slip right
off. Brie Peach Sandwiches
* PINEAPPLE
Fresh pineapple is a wonderful treat. The ripe fruit should smell ripe
and give very slightly when pressed at the bottom. To prepare, wash,
then firmly grasp the leaves and twist off. Cut the pineapple into four
sections, and using a curved knife, cut the flesh away from the prickly
peel. Remove the hard core and slice the fruit or cut it into chunks.
Grilled Pineapple
* POMEGRANATES
These strange fruits are in season during the winter months. They are
hard shelled fruits with tiny edible seeds coated with a red fruity
glaze. The seeds are the part you eat. To easily remove the seeds, cut the
pomegranate in half and, using a spoon, whack the back of the fruit so
the seeds come out in a shower. Then squeeze the empty halves to juice.
Pomegranate Romaine Salad
* RASPBERRIES
Raspberries need no preparation - just wash gently and quickly and
serve. Be sure to carefully check packages before you buy so there are no
squished or moldy fruits in the bottom of the container. Caramelized
Peach and Raspberry Shortcakes
* STARFRUIT
Starfruit are ripe when yellow and give slightly to pressure. The
entire lemony fruit is edible. Just wash and slice - and the slices will
look like stars!
* STRAWBERRIES
Fresh strawberries should be red, firm and plump. The best are
harvested yourself from pick-your-own farms, or from farmer's markets. To
prepare, wash thoroughly, then cut out the leaves (hull) and any white part
at the top, or shoulder, of the strawberry. Then slice or chop.
Strawberry S'more Tart
* WATERMELON
Seedless varieties of watermelon aren't really seedless, but have very
small, tender, edible seeds. Watermelon is best cut into large wedges,
then sliced. When ripe, the watermelon will give a hollow thud when
thumped and will smell sweet. Watermelon rind is a popular ingredient for
people who love to pickle fruits. Watermelon with Mango Berry Salsa
Recipe
VEGETABLES A-G
* ARTICHOKES
If you squeeze an artichoke and it squeaks, it's fresh! Artichokes
should be compact, firm and heavy for their size. A slight brown tint in
the artichokes you buy in the fall is actually desirable - it's called
"winter kiss" caused by frost, and increases sweetness. To prepare, cut
off the top 1" of the artichoke, then using a scissor to cut off all
sharp tips, cut off the stem and rinse in lemon water. If you want to
remove the choke before cooking, gently pull apart the leaves and carefully
scrape out the hairy choke. Artichokes can be boiled or steamed until
the leaves can be easily pulled off. Eating them is an art - pull off
each leaf and scrape the tender bottom between your teeth. Dipping sauces
enhance the artichoke's flavor. Marinated bottled artichokes are an
easy way to add this vegetable to your repertoire. Feta, Cheese and Rice
Salad
* ASPARAGUS
Thick or thin? There is an ongoing controversy about which is more
tender. It really doesn't matter - just go with your own preference! Choose
firm stalks with tightly closed tips. Asparagus can be peeled if you
wish, using a swivel bladed peeler, but I never do. Just make sure to
stop peeling about 2" from the tips. Rinse the spears well, since they can
be sandy. Then hold the spears in both hands and bend until they snap.
The spears will break naturally at the point where they begin to be
tender. Steam or roast them until tender. Turkey, Asparagus and Strawberry
Salad
* BEANS
Most legume beans like limas, cranberry beans, black eyed peas, and
fava beans are sold canned. If you find fresh, make sure to pick plump,
firm pods. Shell them just before using, then steam or boil until tender.
I recently learned to love fresh soybeans, which are delicious served
as a snack or appetizer. Just boil the whole pods in lightly salted
water for 5 minutes, then cool. Shell as you eat. String beans are best
prepared simply. Just wash and sort, then cut off the ends with a sharp
knife. I like them simply simmered for 5-10 minutes in some chicken broth
or seasoned water until tender. Drain and toss with a bit of olive oil
or butter and serve. Special Green Beans; Three Bean Cassoulet
* BEETS
Fresh beets should be firm, round and smooth with no soft spots. They
can be roasted or steamed. If you roast them unpeeled, they can be eaten
like a baked potato. The red stain from beets is permanent, so cover
your work surface with waxed paper as you work. Cut off the stem and
root, wash and scrub thoroughly, then cook by boiling, roasting or
steaming. After cooking the skins will slip off easily.
* BROCCOLI
As the most popular member of the cruciferous family, broccoli has so
much fiber and so many nutrients, including those valuable
phytochemicals. Choose firm, plump heads with no yellow florets and firm leaves.
Separate the florets from the stalk, wash well and cook by steaming or
boiling. If you don't undercook or overcook it, there won't be an
unpleasant sulfur smell. The stalks can be peeled and cut into thin pieces.
Begin cooking the stalks a few minutes before the florets to ensure they
are done at the same time. Marinated Greek Salad
* BROCCOLI RABE
This leafy green vegetable is popular in Italy and is becoming more
available in the United States. It is not a member of the broccoli family,
but part of the larger brassica family. Choose firm stalks with crisp
leaves. Some yellow flowers are perfectly acceptable. Wash well and cook
very thoroughly. Most recipes call for simmering the rabe in water,
then draining and sauteeing. The bitter taste may be an acquired taste.
* CABBAGE
Cabbages should be firm and heavy, with leaves tightly attached to the
stem and the head. Wash the head, then remove the outer tough leaves.
Cut or shred the cabbage as directed in the recipe. I most often serve
cabbage raw in salads, but it is delicious cooked and finished with a
little butter. Tomato Cabbage Bisque
* CARROTS
Smaller carrots are sweeter! I love the baby carrots packaged in the
produce section of the supermarket. These are actually ordinary carrots
which have been thoroughly trimmed to be a uniform small size. If you
are buying carrots with green tops, make sure the tops aren't wilted.
Remove the tops before storage to increase the carrot's shelf life. Wash,
peel if necessary, and cook by steaming, roasting, or boiling. Boursin
Soup
* CAULIFLOWER
Cauliflower is fairly perishable, so buy it only 2-3 days before you
eat it. Choose firm, heavy heads with creamy white florets that have no
brown spots. The stem isn't edible. Wash well, cut off the florets, and
serve raw or steam them lightly until tender. Red, White and Blue Slaw
* CORN
Fresh corn on the cob is one of the joys of summer. Stopping at a
farmer's stand is the best way to get the freshest, sweetest corn. Choose
firm, heavy ears that have bright green, tightly attached husk and light,
dry silk. Husk the cobs right before cooking. I usually boil the corn
in a pot full of lightly sweetened water for only 2-3 minutes - really
just heating the kernels. To remove the kernels from the cob, hold
upright and cut down using a large chef's knife, being careful to cut only
the kernels and not the tough casing. Mexican Chicken Salad
* CUCUMBERS
Cucumbers you buy in the grocery store are almost always waxed to
prolong freshness. I always peel cucumbers before using them. Cut in half
and use a spoon to scrape out the seeds, which can be bitter. Then slice
or chop and use in recipes. Cooked cucumber has a delicate taste and
tender texture. Chicken Artichoke Salad
* FENNEL
Fennel looks like a fat bunch of celery. The delicate licorice taste
and crunchy texture is delicious. Choose firm, heavy bunches with fresh
leaves and no flowers on the stalks. To prepare, wash, then remove the
stalks. Cut off the top and bottom of the bulb, then peel if necessary
and cut into wedges, slices, or dice. Fennel can be served raw or
steamed or boiled. Grilled Seafood Salad
* GREENS
Fresh greens are very perishable. If you buy loose bunches, choose
crisp, tight heads. Wash the individual leaves carefully and dry them
thoroughly on paper towels. I love the prepacked prepared salad greens sold
in most grocery stores. Canadian Bacon and Peach Salad
* JICAMA
Jicama is a fresh, crisp root or tuber with a sweet apple-y flavor that
is delicious sliced raw in salads. Choose heavy tubers with no soft
spots. Wash, peel, and slice to serve. It is sliced and served with lime
and chili powder in Mexico. Patriotic Salad
* KOHLRABI
Kohlrabi is a very nutritious, delicious root vegetable. Choose
kohlrabi that is smaller than 3" in diameter. Wash and peel before slicing. It
can be served raw in salads, or cooked by steaming or boiling.
* MUSHROOMS
Fresh mushrooms are wonderful in salads, especially pasta salads. There
is something about the tender, soft texture with a bit of crunch that
is delectable. Choose mushrooms that are firm and creamy white, with no
brown spots. Only buy mushrooms from reputable sources, and if you hunt
your own, make sure you know what you're doing! Store them in a paper
bag in the refrigerator. Rinse quickly to wash. Don't soak the mushrooms
in water, or they will absorb lots of liquid and be watery. Cut off the
ends of the stems, then slice or chop. The thin membrane under the cap
that encloses the gills is called the veil. Mushrooms are still fine if
the veil is open, revealing the gills. Open veil mushrooms won't last
as long, but have a richer flavor. Wonderful exotic mushrooms varieties
like portobella, crimini, morels, and oyster mushrooms are now
available to add a rich, smoky flavor to your recipes. Grilled Garlic Steak
Salad
* ONIONS AND LEEKS
Buy firm, solid onions and leeks with no wet spots. Leeks should have
crisp, dark green leaves and feel heavy for their size. Don't store
onions in the refrigerator, or they will soften. Peeling onions under water
is really the only way to avoid tears. When you cut an onion, you
release sulfur compounds that irritate your eyes. Holding a match or piece
of bread in your mouth just doesn't work. Make sure you rinse leeks very
well, as they are grown in sand and the sand really can hide in between
the leaves. Oniony Meaty Spaghetti Sauce
* PEPPERS
Bell peppers are sweet and smoky, while peppers like jalapenos and
habaneros are very spicy and hot. Choose firm, brightly colored peppers and
store them covered in the refrigerator for 2-3 days. Wash them, cut in
half, and remove seeds before slicing or chopping. Roasting peppers,
then placing them in a paper bag and removing the skin makes the peppers
smoky, soft and sweet. The seeds and membranes in hot peppers store
most of the capsacin, so remove them for less heat. Be very careful when
preparing hot peppers to not touch your eyes, nose or mouth or your skin
will burn. By the way, drinking milk or eating bread is the best way to
reduce the heat taste of hot peppers on your tongue. Wild Rice Salad
* POTATOES
Potatoes store very well, so buy them in bulk! Make sure to store them
away from onions, however, as they each release a gas that shortens the
other's shelf life. Don't store potatoes in the refrigerator, as the
starch will convert to sugar and the taste will be unacceptably sweet.
Potatoes should be firm, heavy, and smooth with no soft spots or bruises.
I almost never peel them before adding them to a recipe, but you
certainly can peel if you prefer. Potatoes Grand Mere
* SPINACH
Fresh spinach is a wonderful addition to salads. It is soft and sweet
with a wonderful nutty flavor. Cooked spinach has more available
nutrients, however. I prefer using frozen cut leaf spinach when a recipe calls
for cooked, but cooking fresh spinach is very easy. Purchase spinach
with crisp, deep green leaves with no bruises or soft spots. Wash
thoroughly because it tends to be sandy. Steam the spinach with just the water
that clings to its leaves for moisture, until it wilts and turns very
deep green. Seven Layer Salad
* SQUASH
Winter squashes are hard skinned, heavy fruits (yes, fruits!) that
should be firm, with a dry, attached stem. Winter squash is almost always
baked. Pumpkins, butternut squash, delicata, Hubbard, acorn and
spaghetti squash are common varieties. Summer squashes are more like cucumbers,
with tender, soft skin and delicate flesh. Choose firm, small summer
squashes with no brown spots. Peel if you like, wash, and slice. Summer
squashes are wonderful cooked in a little butter, with salt and pepper.
Varieties include zucchini, yellow summer squash, crookneck and
scalloppini. Marinated Vegetable Salad
* TOMATOES
If you are lucky enough to grow fresh tomatoes yourself, you know how
wonderful they are right off the vine. During the fall, spring and
winter months, I prefer buying plum, cherry, or grape tomatoes rather than
the large woody varieties that are bred for shipping sturdiness.
Tomatoes should be firm, but give gently when pressed. If you can buy them
from a farmer's market or roadside stand, so much the better! To seed
tomatoes, cut in half and gently squeeze to remove the seeds and tomato
jelly. To peel tomatoes, dip briefly in boiling water until the skin
begins to split. Cool by plunging into ice water, and the skin will slip
right off. Mango Tomato Salad
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