Fruits in Family Meals a Guide for Consumers.Pdf

FRUITS In• Family Meals A GUIDE FOR CONSUMERS HOME AND GARDEN BULLETIN NO . 125 -U.S. DEPARTMENT OF AGRICULTURE CONTENTS Buying fruils ____________________________ -...1 Fresh fruits _________________________ 2 Frozen fruils ________________________ 2 Canned fruils _______________ ____ ___ _ 2 Dried fruils _______ ____ ______________ 3 Purchase units _______________________ 3 Number of servings __________________ 4 Storing fruits ___________________ ________ _ 5 Fresh fruils ___________________ _____ _ 5 Frozen fruits __ ______________________ 6 Canned fruits __________________ ____ __ 6 Dried fruils _________________________ 7 Using fruits in your meals __ _____________ __ 7 Preparing fresh fruits __ ___ ____ _______ 7 Serving raw fruits ________________ __ 7 Simmering fresh fruits _____________ __ 10 Making fruit sauces _______________ ___ 11 Baking fresh fruils ____________ ______ 13 Broiling fresh fruits __ __ _____________ 13 Pan frying fresh fruits _______________ 14 Frozen fruils ________________________ 15 Canned fruils ______________________ 15 Dried fruils _______ ________________ __ 15 Leftover fruits __ ____________________ _ 16 Recipes _________________________________ 17 Index to recipes __ __ ____ _____ _______ ____ _ 34 Prepared by Consumer and Food Economics Institute Agricultural Research Service Washington, D.C. Revised February 1976 For . ale by tbe Superintesdent of Document., U.S. Government Prlntlnlr Offic. W ..hln~D . D.C. 20402 - Price '5 centl! Stoek Number 0100-03266 Delight your family with a Count as a serving- variety of flavorful fruits. They're • One medium-size apple, ba bright in color and valuable for nana, orange, peach, or pear. the vitamins and minerals they • Two or three apricots, figs, contain. or plums. All fr~its contain some vitamin • One-half cup fruit and liquid. C-but in varying amounts. Serve fruits liberally-espe Fruits rich in vitamin C include cially those rich in vitamin C. oranges, grapefruit, cantaloups, Most of them are available in one papayas, and strawberries. form or another the year round. Fruits containing smaller but Most fresh, raw, unsweetened worthwhile amounts of vitamin fruits contain fewer than 100 cal C are fresh apricots, avocados, ories per serving. Sweetened bananas, blackberries, blueber frozen fruits and fruits canned in ries, honeydew melon, pineapple, heavy sirup, however, are con~ red raspberries, tangerines, and siderably higher in calories. Some watermelon. canned fruits are now packed in For vitamin A, serve canta natural fruit juice with no sugar loup or apricots. Dried apricots added. are a concentrated source of In the pages that follow, you'll vitamin A. find tips on buying and storing Good sources of iron include fruits, suggestions for serving dried fruits such as raisins, dates, raw fruits, and directions for prunes, peaches, and apricots. A cooking fruits. %-cup serving of most dried Also included are recipes fea fruits provides at least one-sixth turing fruits in appetizers, salads of the iron recommended for the and salad dressings, breads, des~ normal healthy person per day. serts, and beverages. BUYING FRUITS Strawberry shortcake in De variety of fresh, frozen, canned, cember-lemon chess pie in June and dried fruits. -fresh pineapple almost any day Here are tips to help you in The choice is yours-from a selecting fruits. 1 Fresh Fruits Canned Fruits Fresh fruit is generally highest Canned fruits are ready to in quality and lowest in price serve, and need not be refriger when in season. Choose only ated before opening. sound, fresh fruit. Buy them according to grade if For more information, see possible. U.S. Government grades Home and Garden Bulletin 141, for canned fruits follow. "How to Buy Fresh Fruits," U.S. Grade A or U.S. Fancy available from U.S. Department U.S. Grade B or U.S. Choice of Agriculture, Washington, D.C. U.S. Grade C or U.S. Standard 20250. Include your ZIP Code (Thrift quality) with your address. Grades are based on color, tex ture, flavor, shape, uniformity of size, and freedom from defects. Frozen Fruits The higher grades are more at Frozen fruit has much the tractive in appearance, but cost same flavor as fresh fruit, but more than the lower grades. the texture often changes during Nutritive values are not neces freezing. sarily related to grade, so the Frozen fruits usually cost more lower grades at lower prices are than canned fruits or fresh fruits often better buys. in season. Read the labels on canned Buy reliable brands from a fruits. Nutritional information reputable dealer who has a quick may be included. G?vernment turnover of frozen foods. regulations require that proces Check to see if there is a ther sors state on the label the style of mometer in the frozen-food cabi pack, packing medium, and type net. The temperature should be or variety of fruit. This informa 0° F. or below, to maintain high tion helps you choose canned quality of food stored there. fruits for specific uses. Choose clean, firm packages. If Fancy pineapple spears or the packages are soft, the food has peach halves dress up a salad. already lost quality. Observe the But when apearance is less im color of fruit packaged in trans portant, as in a gelatin dessert parent plastic bags. Fruit that or a cobbler, the broken slices of has a bright natural color wiJJ pineapple or irregular pieces of taste better and be of better qual peach serve just as well and cost ity than fruit with darkened less. color. Pitted sweet cherries cost more Select your frozen foods last than unpitted ones but are more when grocery shopping. See that convenient to use. frozen foods are protected in Canned clingstone peaches insulated or double paper bags usually cost less than freestone until you get them into your home peaches. The clingstones are firm freezer or refrigerator. in texture and attractive in ap- 2 pearance, and are desirable in "extra large"-are marked oil re some dishes. Canned freestone tail packages. Choose fruit· size. peaches do not hold their shape according to use. For example, use as well as clingstones but have a larger sizes of dried fruit in more pronounced flavor and are salads in which the fruit should be delicious in pies and cobblers. whole, and smaller sizes in recipes ~ Fruits are generally available calling for mashed or chopped packed in light or heavy sirup as fruit. weH as in their own juice without added sugar. For desserts, you may prefer Purchase Units fruit canned in heavy sirup. But Canned fruits and juices come for salads, fruit canned in light in a variety of can sizes. For most sirup or in its own juice is just fruits, the common purchase unit as good. The sirup or liquid can is the 16-ounce can. Peaches be used in gelatin salads or des and pears, however, are often serts without adding too much bought in the 29-ounce can. For sweetness. a small fami1y--one or two per Water-pack fruits and fruits sons-the 8'12 - or 8SJ.-ounce can canned with non-nutritive sweet may be a good choice. eners help dieters cut calories. Canned fruit-pie fillings-al Can sizes mo~t commonly avail ready thickened, sweetened, and able and tl)e approximate amount spiced-save time. of fruit Of juice in each are: Dried Fruits Fruits: Dried fruits offer several ad S1h or S'*. ounces __ 1 cup 16 ounces _______ _ I %. to 2 cups vantages. They need little storage 20 ounces ________ _ 2?{ to 2lh cups space. They're relatively light in 29 ounces ________ _ 31< to 3". cups weight, and pack well for lunches 98 to 108 ounces ___ 12 to 13 cups and trips. They can be eaten with au t cooking. Juices: U.S. Government grades have 6 to 8 fluid ounces __ %. to 1 cup 12 fluid ounces ___ _ Ilh cups been established for dried fruits I pint ___________ _ 2 cups but rarely appear on package 1 pint 2 fluid ounces 2?{ to 21h cups labels. If the dried fruits are in 1 quart __________ _ 4 cups see-through packages, you can 1 quart 14 fluid judge quality somewhat by ap ounces _______ __ 6%. cups 3 quarts ____ ___ __ _ pearance. Look for apples, apri 12 cups cots, peaches, and pears that are bright in color. All dried fruits Frozen fruits also come in a should feel firm but pliable. variety of package and can sizes. The sizes of dried fruits For fruits listed below, popular "smaH," "medium," "large," and sizes are: 3 Canned Dried A IS-ounce can of fruit yields about four half-cup servings if the Dried fruits increase consider liquid is served with the fruit; ably in weight and volume during two or three servings if the fruit cooking because they absorb is drained. water. To estimate the servings A 29-ounce can yields about seven half-cup servings if liquid from a family size package, see is served with fruit; four or five the guide to simmering dried servings if the fruit is drained. fruits, page 16. STORING FRUITS Fresh Fruits refrigerator, and the time they can be held for high quality: Many fresh fruits remain at Apples, eating ripe- 1 week. their best for only a few days. Apricots--3 to 5 days. Other fruits, if stored properly, Blackberries-lor 2 days. may keep for months. But all Blueberries-3 to 5 days. fruits require careful handling Cherries-lor 2 days. and storage to conserve quality. Cranberries-l week. Before storing fruits, sort them Figs-lor 2 days. and either use or discard damaged Grapes-3 to 5 days. fruits immediately. Most fruits Nectarines--3 to 5 days. (except berries and cherries) Peaches-3 to 5 days.

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