Fruit

• Dragon Fruit

  
• Okra

  
• Papaya

  
• Sharon Fruit

  
• Kumquat

  
• Lychee

  
• Citrus fruits


  Lemons, oranges, limes, grapefruits, mandarins, kumquats, pomelo
• Fruits rich in vitamin A


  Carrots, pepper
• Discuss how you could introduce fruit and vegetables to toddlers as part of their everyday diet.

  Cut into fun shapes, variety of different colours and textures, hide them in food, kebab sticks, ice cream/lollies
• A wide variety of fruit and vegetables are available in both the UK and abroad. It is preferable to buy in the UK as seasonal produce has many benefits: Less air miles, employs local farmers, fresher, nutritionally better, good flavour and cheaper when in season.
• Fruits are generally defined as the part of the plant that carries the seed. Some fruits can be eaten as vegetables e.g. tomatoes, avocado, pears. Nuts are a type of fruit that are made up of hard shells and seeds.
• Stoned

  Apricots, peaches, nectarines, plums, cherries, mango, avocado
• Hard


  Apples, pears, quince
• Soft berry


  Blackberries, blueberries, raspberries, cranberries, gooseberries, strawberries
• Currants


  Blackcurrants, red currants
• Dried fruit


  Sultanas, currants, raisins, dates, prunes, figs
• Tropical or miscellaneous


  Lychee, guava, passion fruit, banana, melon etc
• Fruit and vegetables contain a wide range of nutrients, they also provide a variety of colour, texture and flavour to our meals. We are advised to eat 5 portions a day.
• A portion

  80g or 3tbsp or as much as you can fit in the palm of your hand.

  Fresh, frozen, tinned or dried - 16 grapes, half a pepper, half an avocado, handful of dried fruit, 1 banana, 1 carrot

  Fruit and vegetables cooked in dishes - e.g. soups, pastas, stews...

  A glass of fruit juice with bits - 150ml glass or a lolly

  Smoothies - 80g pulped fruit
• Fruit and vegetables can be used in a variety of ways: On their own as snacks, as ingredients in a range of dishes, as an accompaniment or eaten as, or part of a dessert.
• Benefits (vary with type and season, freshness)

  High in:

  Carbohydrates - Starch, sugar and fibre. Energy and healthy gut.

  Vitamin A - Beta carotene is found in red, orange, yellow coloured fruits. Helps vision.

  Vitamin C - Citrus fruits. Aids immune system and the absorption of iron.

  Iron - Helps release energy and the absorption of vitamin C.

  Water

  Low in:

  Fat and calories.
• Primary Processing

  Processing (picking or harvesting)

  Sorting (grading into different sizes)

  Trimming or Discarding (throwing away)

  Washing (dipping in anti-browning, anti-microbial and preserving agents)

  Wrapping delicate fruit

  Adding identification stickers, packaging and labelling

  Storing and distribution
• Processing of fruit

  1. Increase shelf life

  2. Increase convenience

  3. Increase all year round availability
• Types of fruit processing

  • Pre-prepared fresh (pouches of sliced mango, pre-chopped vegetables for stir fries)
  • Dried
  • Canned
  • Frozen
  • Juiced
• Frozen and canned fruit

  • Generally processed and packaged within hours
  • Retain high amounts of vitamin C
  • Help protect food organisms that cause food spoilage
• Canned fruit

  • Sterilised by heating during the canning process
  • Can be kept on a shelf for 2-4 years
• Dried fruit

  • Moisture content removed by hot air
  • Have a long shelf life, as long as they remain unopened
• Plants produce starch during photosynthesis. As fruits ripen, the starch is converted to sucrose, then to glucose and fructose. This is why fruit becomes sweeter as it ripens.
• Choosing Fruit

  • A good, bright colour
  • A good texture - not too soft.
  • An unwrinkled skin (apart from passion fruit which becomes wrinkly when ripe)
  • Undamaged skin - no blemishes or bruising
  • No mould/yeast growth
• Storage

  Fruit should ideally be eaten within a few days of purchase. They will be at their freshest and contain the most vitamin C, which is lost over time.
• How to preserve their nutritional value when preparing and cooking?

  • Choose fruit and vegetables that are undamaged as possible
  • Cut and tear just before cooking or serving
  • Prepare just before cooking or serving
  • Cook in the minimum amount of water for the shortest time and use the water for gravy/sauces
  • Cook and serve straight away
• Choose fruit and vegetables that are undamaged as possible

  The more nutrients they will contain

  Damaging and bruising causes enzymes to be released which destroy vitamin C and antioxidants
• Cut and tear just before cooking or serving

  Cutting, grating and tearing causes enzymes to be released which destroy vitamin C and antioxidants
• Prepare just before cooking or serving

  Exposure to light and oxygen in the air destroys nutrients such as B1, vitamin C and antioxidants
• Cook in the minimum amount of water for the shortest time and use the water for gravy/sauces

  Vitamin B, C are water soluble so they leach into the water and are also destroyed by heat
• Cook and serve straight away

  Vitamin B, C and antioxidants are destroyed if held hot.
• Anti oxidants are substances that help protect the body from developing heart disease and some types of cancers.
• Preparation and cooking

  Wash first to remove insecticide sprays, dirt, soil or insects. Peel as thinly as possible as many vitamins are held just beneath the skin. Cut to the same size and shape as they cook evenly. When fruit is cut, the cell walls are broken. This allows the enzyme in the cell walls to mix with and destroy the vitamin C and anti oxidants. Beta carotene (yellow, orange and red vegetables) is released during cooking When eaten our bodies are able to convert it to vitamin A. Try to eat these vegetables raw, steamed or in very little water.
• Cookery terms

  Strips (julienne)

  Shreds (chiffonade)

  Diced (macedoine)

  Round slices (rondelles)
• Ways of cooking


  Baking, boiling, braising, frying, grilling, roasting, steaming, stewing, microwaving (excellent for retaining colour, texture and flavour)