DOCSLIB.ORG

A to Z of Fruit and Vegetables

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
A to Z of Fruit and Vegetables A TO Z OF FRUIT AND VEGETABLES Supported by INTRODUCTION Fruit and vegies add flavour, colour, texture and As a food group, fruit and vegies are rich in variety to meals and snacks. The Australian important nutrients such as antioxidants Guide to Healthy Eating shows the variety of (vitamins A, E, C, and carotenoids such as foods to eat each day. beta-carotene), phytochemicals, folate, dietary fibre and potassium. They are also low in fat There are compelling reasons to eat more fruit and kilojoules. and vegies. Health authorities agree that eating more fruit and vegies may be the single most For good health, adults and teenagers should eat important dietary change needed to improve at least two serves of fruit and five serves of health and reduce the risk of disease. A diet vegies each day. Variety is important. Include high in fruit and vegies can help prevent heart some raw, some dark green, yellow and orange, disease, some cancers, overweight, obesity and some cruciferous vegies (broccoli, Brussels and constipation. It can also reduce blood sprouts, cabbage, cauliflower, kale, kohlrabi, pressure and cholesterol levels and improve swede and turnips) each day. Children should control of diabetes. also eat a variety of fruit and vegies, the amount depends on their appetite and age. What is a serve? Vegies Enjoy a variety of foods every day Vegetables, legumes ½ cup cooked 1 medium 1 cup salad vegetable or potato vegetables Fruit cooked legume One serve of vegies is 75g or about one medium potato, or half a cup of cooked vegetables, or one cup of salad vegetables, or half a cup cooked legumes (dried beans, peas or lentils). Fruit Milk, Bread, yogurt, cereals, cheese rice, pasta, noodles Lean meat, fish, poultry, eggs, nuts, legumes Drink plenty of water small 1 medium piece 2 small pieces 1 cup chopped C r in amo ho es o un ose th ometim ts (e.g. apple) (e.g. apricots) or canned fruit ese s One serve of fruit is 150g or about one medium piece (e.g. apple), or two small pieces (e.g. The Australian Guide to Healthy Eating apricot), or one cup of chopped or canned fruit or 1 ½ tablespoons dried fruit. A - Z of Fruit and Vegies from Healthy Food Fast© State of Western Australia 2008, reproduced with permission. Seasonal Fruit and Vegetables Grown in Western Australia SPRING SUMMER AUTUMN WINTER FRUIT SPRING SUMMER AUTUMN WINTER VEGETABLES Apple Asparagus Apricot Bean - Broad Avocado Bean - Runner Banana Bean - Stringless Blackberry Beetroot Blueberry Broccoli Boysenberry Brussels Sprouts Cherry Fig Cabbage Grape Capsicum Grapefruit - Pink Carrot Grapefruit - White Cauliflower Honeydew Melon Celery Kiwifruit Chilli Lemon Chinese Veg Lime Cucumber Mandarin Eggplant Mango English Spinach Nashi Garlic Nectarine Globe Artichoke Orange Passionfruit Herbs Paw Paw Leek Peach Lettuce Pear Mushroom Persimmon Onion Plum Parsnip Raspberry Pea/Snow Pea Rockmelon Potato Strawberry Pumpkin Tamarillo Radish Tangelo Rhubarb Watermelon Silverbeet Spring Onion This chart lists the peak season for various fruits Squash and vegetables. Fruits and vegetables purchased Swede during the local growing season are usually the Sweet Corn cheapest and best eating quality. However many Sweet Potato types of produce are now available year around. Tomato Turnip livelighter.com.au Zucchini A-Z OF FRUIT Apple Selection Cooking Choose firm fruit, avoid bruises Tart or medium acid varieties are and blemishes. best for cooking. The sweeter varieties are more suited to Storage eating fresh or in fruit salads and To retain crispness and platters. freshness, store in refrigerator in a vented container. Serving suggestion ▲ Add chopped apple to Uses salads, particularly potato Eat fresh, salads or platters. salad, coleslaw and red Baked whole, pies, tarts, cabbage. crumbles, sauces, cakes and ▲ Fill steamed, hollowed, muffins. golden nugget pumpkins Preparation with a mixture of cooked To prevent discolouration brush chopped onion, finely cut surfaces with any type of chopped apple, baby citrus juice. spinach leaves, feta cheese and pine nuts,bound together with beaten egg. Top with grated reduced-fat cheese and cook 15 minutes at190°C until golden brown. Apricot Selection Cooking Choose plump, firm (but not Apricots are usually halved hard) fruit. Select based on before cooking and the stone texture, flavour and aroma removed. May be poached, rather than appearance. stewed and pureed, or made into jams and chutneys. Storage Ripen at room temperature. Serving suggestion If fruit has been stored in a ▲ Poach and serve on tarts refrigerator, allow several days and flans glazed with at room temperature before warmed apricot jam. eating for flavour to develop. ▲ Stew and puree, then fold Uses through a little honey and sieved reduced-fat ricotta Eat fresh. Fruit salads, sorbets, cheese to make a fruit compote, stewed, pureed, in topping. Middle Eastern cuisine. All fruit and vegetables should be washed before use. 4 livelighter.com.au Banana Varieties curry dishes. Overripe bananas Lady Finger: small plump can be peeled, tightly wrapped banana with a sweet distinctive and frozen then mashed and flavour. used in cakes, muffins, pikelets and milk shakes. Cavendish: the most common type of banana. Preparation Gold Finger: looks like a Once peeled, brush the fruit Cavendish and tastes like a with citrus juice to prevent Lady Finger. discolouration. Plantain and Red Dacca: Cooking large cooking bananas. Cook bananas in skins on a hot Selection barbecue, turning until the skins Choose firm unblemished are black and banana flesh is soft. fruit and only purchase for Serving suggestion immediate requirements, ▲ Banana chunks rolled in particularly in summer. lemon juice and coarsely Storage grated coconut make a Ideal temperature is 13-18°C. cooling accompaniment to Do not refrigerate as the skin a hot curry. will blacken. ▲ Bananas rolled in desiccated coconut and frozen on a Uses stick are a sweet treat for Eat fresh, fruit salads, or as children of all ages. an accompaniment to meat and Berries Small, smooth silver frosted Uses blue-black berry with a sweet Fresh on fruit and cheese Blueberries juice. platters, fruit salads. In muffins, Selection pies, mixed with other berries in Summer Pudding. Sold in punnets, choose plump, firm good coloured berries. Preparation Check base of punnet for mould Wash and dry well on or spoilage. absorbent paper if necessary. Storage Serving suggestion Store covered in refrigerator. ▲ Add to poached apple or Use as soon as possible as pear slices, top with crumble rapid deterioration can occur. topping and bake. ▲ Wrap in a pancake and serve with low-fat vanilla yoghurt. 5 Raspberry Intensely flavoured fragile Preparation berries. Dry brush lightly if using fresh. Selection Wash only if cooking, draining Choose bright red, firm berries. well. Check base of punnet for Cooking spoilage or mould. To make Summer Pudding, Storage warm with other berries until the Store covered in refrigerator. mixture becomes juicy and pour Use as soon as possible as into a basin lined with bread or rapid deterioration can occur. brioche slices. Cover with more slices and weight the top. Uses Eat fresh alone or with other berries or fruits. Strawberry Red aromatic berries with seeds Uses on the outside skin. A variety Eat fresh, fruit salads, platters, of size, colour and shapes are and as decoration for many available. desserts and cakes. Selection Preparation Choose clean, bright red fruit. Wash and dry well on A fresh, bright, green calyx absorbent paper if necessary. should be attached. Check the Remove the green calyx with a base of punnet for mould or sharp knife. moisture from overripe fruit. Serving suggestion Storage Halve strawberries and put onto Store covered in refrigerator. a baking tray. Sprinkle with Use as soon as possible due to balsamic vinegar and grill. rapid deterioration. Cherries Large, sweet, juicy berry with Uses inedible pip and stems attached. Eat fresh, salads, fruit and Selection cheese platters, desserts. Choose plump firm cherries with Serving suggestion fresh green stems. Avoid over Combine poached cherries ripe and split fruit. with reduced-fat Ricotta cheese Storage and a little grated nutmeg. Use mixture to fill a crepe or Wash just prior to using. sandwich hot cakes. Drizzle Store in airtight container in with reduced cherry liquid refrigerator for a short time before serving. only. All fruit and vegetables should be washed before use. 6 livelighter.com.au Custard Apple Resembles a pine cone and Preparation has grey-green, scaly skin. The Remove skin and seeds and or Cherimoyas soft white pulp inside has large discard. black (inedible) seeds and tastes like a creamy blend of Uses tropical flavours. Eat on its own or in Selection combination with other fruits, puree as a drink, in cake Ripe custard apples yield recipes and ice-cream. slightly when gently squeezed, avoid dark blemishes. Select Serving suggestion fruit that is heavy for its size. Exotic fruit sorbet: Freeze Storage for 30 minutes and eat like a sorbet. Exotic fruit salad: Hard custard apples should be Combine equal parts custard stored at room temperature until apple, strawberries, bananas, they soften, then refrigerate. The and pineapple. fruit bruises easily. Dragon Fruit The fruit of a cactus with intense Storage skin colour, the pulp varies from Refrigerate. Best used as soon or Pitaya white to various shades of red. as possible. Contains many small edible seeds. Uses Selection Eat fresh, salads and platters, juice. The yellow variety is generally preferred because of its sweeter Preparation flavour. Select plump fruit that is Serve chilled and cut in half. firm, well coloured and shows Scoop out the flesh and seeds no sign of bruising or skin much like a kiwi fruit. damage. Durian A large, oblong-shaped Selection tropical fruit with green/yellow A yellowing in the skin and the skin that is also covered in fruit giving off a characteristic sharp pointed spines.
Load more

Recommended publications
  • Food Preparation
    UNIT 7 Food Preparation CHAPTER 28 Fruits CHAPTER 29 Vegetables CHAPTER 30 Grain Products CHAPTER 31 Legumes, Nuts, & Seeds CHAPTER 32 Dairy CHAPTER 33 Eggs CHAPTER 34 Meat CHAPTER 35 Poultry CHAPTER 36 Fish & Shellfi sh CHAPTER 37 Beverages Activate Prior Knowledge Explore the Photo Preparing healthy food can be fun, especially when you work together with family members or friends. What are some ways to use teamwork in the kitchen? 428 Unit 7 Food Preparation Unit Thematic Plan and Prepare a Project Healthy Meal Preview In this unit you will learn how to choose, prepare, and cook healthy foods from all the major food groups. In your unit thematic project you will use these skills to plan and prepare a healthy meal. My Journal Preparing Healthy Food Write a journal entry about one of these topics. This will help you prepare for the project at the end of this unit. ● Name some of your favorite fruit, vegetable, and protein dishes and describe how each is prepared. ● Describe the steps you would take to plan, pre- pare, cook, and serve a meal. ● Explain where you would go to buy fresh fruits, vegetables, grains, and meats in your community 429 CHAPTER 28 Fruits Writing Descriptive Activity Paragraph avorite Fruit What is your favorite fruit? How does Fit look, taste, feel, and smell? Do you eat it by itself, or combined with other foods? What would you tell someone who was hesitant to try this fruit? Write a de- scriptive paragraph that brings your favorite fruit to life in the reader’s imagination.
    [Show full text]
  • China in 50 Dishes
    C H I N A I N 5 0 D I S H E S CHINA IN 50 DISHES Brought to you by CHINA IN 50 DISHES A 5,000 year-old food culture To declare a love of ‘Chinese food’ is a bit like remarking Chinese food Imported spices are generously used in the western areas you enjoy European cuisine. What does the latter mean? It experts have of Xinjiang and Gansu that sit on China’s ancient trade encompasses the pickle and rye diet of Scandinavia, the identified four routes with Europe, while yak fat and iron-rich offal are sauce-driven indulgences of French cuisine, the pastas of main schools of favoured by the nomadic farmers facing harsh climes on Italy, the pork heavy dishes of Bavaria as well as Irish stew Chinese cooking the Tibetan plains. and Spanish paella. Chinese cuisine is every bit as diverse termed the Four For a more handy simplification, Chinese food experts as the list above. “Great” Cuisines have identified four main schools of Chinese cooking of China – China, with its 1.4 billion people, has a topography as termed the Four “Great” Cuisines of China. They are Shandong, varied as the entire European continent and a comparable delineated by geographical location and comprise Sichuan, Jiangsu geographical scale. Its provinces and other administrative and Cantonese Shandong cuisine or lu cai , to represent northern cooking areas (together totalling more than 30) rival the European styles; Sichuan cuisine or chuan cai for the western Union’s membership in numerical terms. regions; Huaiyang cuisine to represent China’s eastern China’s current ‘continental’ scale was slowly pieced coast; and Cantonese cuisine or yue cai to represent the together through more than 5,000 years of feudal culinary traditions of the south.
    [Show full text]
  • Salads, Vegetables, and Desserts
    Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: • Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. • Season with onions sautéed in fat-free Italian dressing in iron skillet, and add veggies. • Use small amount of brown sugar or orange or pineapple juice in carrots. • Season with salsa, mushrooms or wine. Frozen Veggies: • Steam with low sodium Greek or Cajun seasoning. • Sauté Brussels sprouts in iron skillet with small amount of low sodium liquid seasoning (for example Dale’s seasoning) or low salt seasoning and small amount water. • Keep small amount of broccoli or cauliflower thawed and add to salad. Also works well with English peas. • Toss most frozen veggies into any casserole, stew or soup. • Cook spinach, drain, add small amount of low sodium liquid seasoning, low-fat Velveeta-type of cheese and bread crumbs. Fresh Veggies: • Cook many veggies on the grill outside or use an indoor grill. You can grill several different types of vegetables such as onions, peppers, sweet potatoes, eggplants, yellow and zucchini squash, halved Brussels sprouts, tomatoes, mushrooms, broccoli or carrots. If making kabobs for the grill, some firmer vegetables, such as carrots and Brussels sprouts, may need to be precooked slightly softer texture. • Steam in microwave with few drops of water and use low sodium seasoning. Cover well to cook. Make extra to use in salads later. • Broil tomatoes, broccoli, cabbage quarters, onion, peppers and squash in oven with fat-free Italian dressing. Cut through thickest part of the vegetable so all will be ready at same time.
    [Show full text]
  • DESSERTS 45 Trans Fat 0 G, Cholesterol 0 Mg, Sodium 5 Mg Fruit Dip Use Fresh Orange Segments and Kiwifruit Slices When Winter Fruits Are in Season
    Cinnamon Baked Goldens Serve alone or with vanilla frozen yogurt and a sprinkle of lowfat granola. Makes 4 servings. 1 apple per serving. Prep time: 10 minutes Cook time: 10 minutes •••••••••••••••••••••• Ingredients 4 large golden delicious 1 tablespoon lemon juice apples, cored 1 teaspoon grated lemon peel ¼ cup raisins ½ teaspoon ground ½ cup 100% apple juice cinnamon 2 tablespoons brown sugar 1⁄8 teaspoon nutmeg Preparation 1. Place apples in a microwave safe baking dish. 2. Fill each apple with an equal amount of raisins. 3. Combine all remaining ingredients in a small bowl and pour over apples. Cover with plastic wrap and microwave on high for 5 minutes or until apples are tender. 4. Carefully remove apples from dish with a slotted spoon and set aside. 5. Place baking dish back in the microwave and cook on high, uncovered, for 3 to 5 minutes more or until mixture has thickened to a glaze. Drizzle over apples and serve while hot. Nutrition information per serving: Calories 156, Carbohydrate 41 g, Dietary Fiber 3 g, Protein 1 g, Total Fat 0 g, Saturated Fat 0 g, DESSERTS 45 Trans Fat 0 g, Cholesterol 0 mg, Sodium 5 mg Fruit Dip Use fresh orange segments and kiwifruit slices when winter fruits are in season. Makes 4 servings. ¼ recipe per serving. Prep time: 15 minutes •••••••••••••••••••••• Ingredients 1 (8-ounce) container lowfat 2 medium red apples, cored vanilla yogurt and sliced 2 tablespoons 1 medium pear, cored and 100% orange juice sliced 1 tablespoon lime juice 1 medium plum, sliced ½ tablespoon brown sugar 8 large strawberries Preparation 1.
    [Show full text]
  • Chapter 1 Definitions and Classifications for Fruit and Vegetables
    Chapter 1 Definitions and classifications for fruit and vegetables In the broadest sense, the botani- Botanical and culinary cal term vegetable refers to any plant, definitions edible or not, including trees, bushes, vines and vascular plants, and Botanical definitions distinguishes plant material from ani- Broadly, the botanical term fruit refers mal material and from inorganic to the mature ovary of a plant, matter. There are two slightly different including its seeds, covering and botanical definitions for the term any closely connected tissue, without vegetable as it relates to food. any consideration of whether these According to one, a vegetable is a are edible. As related to food, the plant cultivated for its edible part(s); IT botanical term fruit refers to the edible M according to the other, a vegetable is part of a plant that consists of the the edible part(s) of a plant, such as seeds and surrounding tissues. This the stems and stalk (celery), root includes fleshy fruits (such as blue- (carrot), tuber (potato), bulb (onion), berries, cantaloupe, poach, pumpkin, leaves (spinach, lettuce), flower (globe tomato) and dry fruits, where the artichoke), fruit (apple, cucumber, ripened ovary wall becomes papery, pumpkin, strawberries, tomato) or leathery, or woody as with cereal seeds (beans, peas). The latter grains, pulses (mature beans and definition includes fruits as a subset of peas) and nuts. vegetables. Definition of fruit and vegetables applicable in epidemiological studies, Fruit and vegetables Edible plant foods excluding
    [Show full text]
  • 5-10 a Day Fruit & Veggie Challenge
    TOOLKIT: F & V CHALLENGE 2.41 5-10 A Day Fruit & Veggie Challenge The challenge tools that are included for you are: • F&V event instructions • F&V sample participant score card • F&V card sheet (front) • F&V card sheet (back) • F&V introduction email • F&V promotional poster • F&V sign up poster • F&V team standings poster • F&V red theme email (with recipes) • F&V yellow/orange theme email (with recipes) • F&V green theme email (with recipes) • F&V blue/purple theme email (with recipes) • F&V white theme (with recipes) • F&V day 5 email (end of work week) • F&V results email 2.42 TOOLKIT: FRUIT & VEGGIE EVENT INSTRUCTIONS Fruit and Veggie 5-10 A Day Challenge Event Instructions This challenge increases employee aware- tobacco cessation and information on ness of the importance of healthy eating. how employees can stay hydrated The goal is to increase the number of throughout the day. employees who eat at least 5-10 fruits and vegetables a day. The theme is to Each template is labeled at the top of the “Eat the Rainbow” of fruits and vegeta- page: Use these labels to locate them on bles as highlighted in Canada’s Food the CD as well as for instruction references. Guide to Healthy Eating. Each day will The following templates are for seven day have a particular theme to promote var- fruit and veggie challenge but you can ious colours of fruits and vegetables. adjust the templates to accommodate the There are also activities to support length of your challenge.
    [Show full text]
  • EFNEP Cultural Foods Substitution Guide
    EFNEP Chinese Foods Substitution Guide Assists educators with entering Chinese foods into Web-NEERs Use with the Food Tracker….What I ate yesterday form Sample Schneider C, Donohue S, McMurdo T, Fetter D, Hudson S, Podell M. EFNEP Chinese Foods Substitution Guide. University of California Cooperative Extension. ©2013, Regents of the University of California. Graphic Designer Sara Hudson. The University of California does not discriminate in any of its policies, procedures or practices. The University is an affirmative action/ equal opportunity employer. Sample Information for Educators (This guide contains only Chinese foods) The Chinese Foods Substitution Guide will be used when entering Food Tracker recall data into WebNEERS. Many of our participants come from diverse cultural backgrounds. When collecting dietary recalls, many of the cultural foods listed on participants’ Food Trackers are not found in the WebNEERs database. The Chinese Foods Substitution Guide matches Chinese foods that are not found in WebNEERS to foods with similar nutritional value that are found in WebNEERS. This guide will make entering participants’ Food Tracker data into WebNEERS easier for you, the EFNEP nutrition educator. How Was the Guide Developed? A list of common, traditional Cultural foods not found in WebNEERS was developed based on educator interviews. Nutritional analysis was performed for one portion of each item using a nutrition database called ESHA Food Processor. Traditional Cultural foods were matched to nutritionally comparable foods that are found in WebNEERS. For example, let’s say your participant wrote in their Food Tracker that they had 16 fl oz of Agua Fresca. When you look up Agua Fresca in the Guide it is matched to Strawberry Flavored Drink, a WebNEERS food substitution with a similar nutrient profile.
    [Show full text]
  • Meals for Easy Swallowing
    1 INTRODUCTION Swallowing can become a significant problem for patients with ALS; and the joys and pleasures of eating become replaced with discomfort and anxiety. At an early stage patients may begin to have difficulty with foods such as popcorn, cornbread or nuts, and choking episodes may occur. Subsequently other foods cannot be swallowed readily, and the effort of chewing and swallowing turns a pleasurable experience into a burden. For the patient, the act of swallowing becomes compromised and the ordeal of eating becomes more time consuming. For the spouse, the task of preparing edible and appetizing foods poses an increasing challenge. The following collection of recipes is derived from our patients and their creative spouses who translated their caring into foods that look good, taste good, are easy to chew and to swallow, and minimize discomfort. Included are recipes for meats and other protein containing foods, fruits or fruit drinks, vegetables or dishes containing vegetables, as well as breads. Selections of beverages, desserts, and sauces are provided to add needed fat and calories to the diet. A balanced diet normally supplies enough nutrients for daily needs plus some extra. It is recommended that daily menu plans be made using the Basic Four Food Groups as the backbone. The suggested amounts are: Food GrouD Amount Per Dav Eauivalent to One Serving Milk 2 servings 1 cup pudding 1 cup milk or yogurt 1-3/4 cups ice cream 1-1/2 02. cheese 2 cups cottage cheese Meat 2 servings 2 02. lean meat, fish, poultry 2 eggs 4 Tbsps.
    [Show full text]
  • Chin, Kar Yern 2018 History Thesis Title
    Chin, Kar Yern 2018 History Thesis Title: We Are What We Makan: Conceptions of Malaysian Food Practices, 1950s - 1970s Advisor: Professor Eiko Maruko Siniawer Advisor is Co-author: None of the above Second Advisor: Released: release now Contains Copyrighted Material: No We Are What We Makan: Conceptions of Malaysian Food Practices, 1950s - 1970s by KAR YERN CHIN Professor Eiko Maruko Siniawer, Advisor A thesis submitted in partial fulfillment of the requirements for the Degree of Bachelor of Arts with Honors in History WILLIAMS COLLEGE Williamstown, Massachusetts APRIL 16, 2018 Table of Contents Acknowledgements i Introduction 1 Chapter 1 16 - Uncovering Roots of Malay Dishes 18 - Community Beyond Malays 25 - Framing through Food 33 Chapter 2 42 - Roots of Modernity in the 1900s 44 - As Told by Ratnamala 47 - Economical Cooking Competitions 50 - A National Fruit Campaign 58 Chapter 3 73 - Malaysia as a Cosmopolitan Paradise 76 - Backgrounds of Domestic Culinary Experts and Her World 81 - Examining Food Categories 86 - Socioeconomic Disparities 96 Conclusion 104 Bibliography 110 Acknowledgements I am tremendously grateful to Professor Eiko Maruko Siniawer for her diligent assistance as my thesis advisor throughout the duration of the historical project. Had she not convinced me of the feasibility of the project, this thesis would not even have existed in the first place, and I would not be writing this acknowledgement right now. Having the opportunity to make sense of my often ambitious and wacky ideas by talking to her, and being able to share my concerns, doubts, and excitement with her has made the year much more meaningful and enjoyable.
    [Show full text]
  • Fruits and Vegetables Are a Key Part of an Overall Healthy Eating Plan
    Fruits and vegetables are a key part of an overall healthy eating plan. They’re also delicious, colorful, versatile, convenient, affordable and fun. This guide includes great tips and recipes to help you eat plenty of heart-healthy fruits and vegetables. What You’ll Find in this Guide: How to Eat More Fruits and Vegetables What’s a Serving? Know Your Nutrients Seasons of Eating Get Fresh Budget Basics Healthy Preparation Mastering the Myths Recipes • Asian Marinated Vegetable Salad • Spaghetti Squash Spaghetti Kids’ Zone • Fun Facts Monthly Calendar • Fruit and Veggie Challenge 1 How to Eat More Fruits and Vegetables You can include more fruits and vegetables in your diet in countless ways. Try some of these practical tips that don’t require a lot of changes to the way your family eats: • Pack portable, easy-to-eat fruits and veggies in your work or school bag, and avoid vending machine temptations. • Add frozen peas or broccoli to rice when it’s almost done cooking. • Add extra veggies to soups and stews. • Try a meatless meal once a week. Think vegetable lasagna, Portobello mushroom “burgers” or grilled veggie kabobs. • Fill out a sandwich with fruits and veggies. Try sliced or shredded vegetables like beets, carrots, celery, cucumbers, onions, peppers, radishes, tomatoes and zucchini and/or sliced fruits like apple, avocado and pear. • Keep frozen and canned fruits and vegetables on hand for when you need to throw together a meal in a hurry. Compare food labels and choose items without sauces and too much sodium. • Work fruits and vegetables into your family’s favorite dishes.
    [Show full text]
  • Corporate Catering Packages 2013
    CORPORATE CATERING PACKAGES 2013 BREAKFAST The Continental Basket of Miniature Muffins, Danish, Croissants, Scones & Bagels Country Jams, Fresh Sweet Butter and Cream Cheese Orange, Cranberry, Apple or Grapefruit Juice Coffee, Decaffeinated Coffee and Assorted Teas A French Country Breakfast Breakfast Quiche Fresh Seasonal Fruit Platter Basket of Miniature Croissants, Pain au Chocolate, Almond Brioche & Crusty Baguettes Country Jams and Fresh Sweet Butter Orange, Cranberry, Apple or Grapefruit Juice Coffee, Decaffeinated Coffee and Assorted Teas The Heartland Buffet Apple Pancakes with Fresh Maple Syrup or Thickly Sliced French Toast Served with Fresh Fruit Preserves and Powdered Sugar plus Scrambled Eggs Country Breakfast Sausages Basket of Miniature Muffins, Danish, Croissants, Scones & Bagels Country Jams, Fresh Sweet Butter and Cream Cheese Orange, Cranberry, Apple or Grapefruit Juice Coffee, Decaffeinated Coffee and Assorted Teas BREAKFAST A La Carte Assorted Juices Coffee Service Our Famous Hot Belgian Chocolate Breakfast Pastries Basket of Miniature Muffins, Danish, Croissants, Scones and Bagels Basket of Fresh Fruit Tropical Fruit Salad or Sliced Fruit or Fresh Fruit Skewers Miniature Bagels With Cream Cheese and Nova Scotia Salmon Farm Smoked Ham Platter or Breakfast Sausages Fruit & Yogurt Parfaits with Hand-Made Granola Smoked Fish Platter (with Bagels) Breakfast Quiches Turkey-Cheddar, Wild Mushroom, Tomato-Blue Cheese, Lorraine, Florentine Breakfast Frittatas Potato & Onion Breakfast Sandwiches Served on Fresh Baked Rolls or Croissants: Egg Salad, Smoked Salmon or Country Ham Apple Pancakes with Fresh Maple Syrup Thickly Sliced French Toast With Fresh Fruit Preserves & Powdered Sugar Scrambled Eggs and Omelettes BRUNCH The Following List is a Limited Selection of Our Most Popular Items.
    [Show full text]
  • Lesson 5 – Cooking with Fresh Mango in Global Cuisines
    Lesson 5 – Cooking with Fresh Mango in Global Cuisines Objectives: After completing this lesson students will be able to: • Recognize fresh mango as a versatile ingredient across all parts of the menu • Understand how to incorporate fresh mango at all stages of ripeness into recipe development • Understand the role fresh mango plays in global cuisine Lesson Plan Topic Suggested Activity Suggested Time Mango on Today’s Menu Intro/Lecture 10 minutes Sensory Characteristics Lecture/Discussion 5 minutes of Mango (refer to Lesson 3) Mango in Global Cuisines Intro 10 minutes Cooking Lab 90 minutes Tasting/Discussion/ 30 minutes Evaluation Clean up 30 minutes Fresh Mango Curriculum • Lesson 5 1 Mango on Today’s Menus Green or ripe, mangos make perfect menu partners all year-round, mixing easily with savory, sweet, hot and spicy ingredients at breakfast, lunch and dinner – in appetizers, salads, entrees, desserts, beverages and condiments. Mango easily adapts, supports or excites recipes. Here are some easy ways to incorporate fresh mango into menus: • Use diced mango as a topping for cereal, pancakes, or waffles. • Layer diced mango in breakfast, snack and dessert parfaits. • Tuck a mango slice and jalapeno slice inside bacon wrapped shrimp. • Wrap thin slices of mango around sushi rolls. • Use mango condiments (chutney, salsa, relish, pickle, chow and slaw) as a flavor bridge in appetizers, sandwiches and entrees, e.g. Asian mango slaw on a mahi slider, mango chutney on a cheese plate, spicy mango salsa on grilled seafood. • Add contrasting color, refreshing taste and texture to salads (green, grain, pasta) with fresh mango. • Add body and a layer of flavor to salad dressings and sauces with pureed very ripe mango.
    [Show full text]