Fruits and Veggies: Getting the Most from Fruits and Vegetables
March 2nd, 2009
By Heide Lynne Canlas
Know the proper ways of selecting, preparing, cooking, serving, and storing fruits and vegetables to get the most out of these nutritious foods.
Does you family always say no to the fruits and vegetables you prepare on the table? Maybe you are not getting the most from them! Below is a guide on how to properly select, prepare, cook, serve, and store these nutritious foods:
Selection: Picking out the best from the rest
1. Always buy fruits and vegetables that are in season. They are fresher, more nutritious, and more economical. They provide better and tastier flavor, too.
2. Choose the ones that are healthy, fresh, and vibrant in color. You may want to stay away from those that are dull in color and have signs of decay and worm injury.
3. Handle them with care to avoid bruising them.
Preparation: What to do before cooking or eating?
1. Wash fruits and vegetables before peeling, cutting, or slicing. Use soap and running water to wash tomatoes and other fruits and vegetables that have to be eaten raw.
2. Cut or slice them into appropriate sizes and shapes before cooking.
3. Peel them thinly as possible.
4. To prevent browning, sprinkle pineapple or lemon juice over cut or sliced bananas or apples.
5. Avoid squeezing vegetables or soaking them in water for too long to maintain freshness and taste.
Cooking: Making them more tasteful and delicious
1. Cook vegetables quickly in covered containers until they are tender – not mushy.
2. As much as possible, avoid stirring vegetables while inside the pot.
3. Utilize the water in which vegetables have been cooked for soup or sauces.
Serving: Laying them on the table as part of the meal
1. Serve vegetables as soon as they are cooked.
2. Fruits and vegetables are best served hot if they are cooked, while cold if they are to be eaten raw.
3. Fruits are popular as complements for desserts such as ice creams and shakes.
Storage: Keeping them fresh and nutritious
1. Wash all fruits and vegetable with running water before storing.
2. Keep root vegetables in a cool, dry place.
3. Throw away decayed products to prevent contamination.
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