Summer Shape Up RI Resources

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WEEK 7: Preparing Fruits and Vegetables

Some fruits have peels that must be removed. Avocados, melons and citrus fruits such as oranges and grapefruits are examples. However, many vegetables, including carrots and potatoes, have peels that contain nutrients and fiber and can be left on. Be sure to wash these veggies well.

Even when to do plan to remove the outside peel, wash the fruit or veggie thoroughly to remove any dirt or pesticide residue. Then peel, cut and prepare according to the guide below or follow your recipe.

Vegetables

Asparagus
Choose firm stalks with tightly closed tips. Wash the spears well, because they can be sandy. Leave the spears whole, or bend until they snap. Steam or roast them until tender.

Broccoli
Choose firm, plump heads that are fully green (no yellow florets with firm leaves. Separate the florets from the stalk, wash well and cook by steaming or boiling. The stalks can be peeled and cut into smaller pieces. Begin cooking the stalks a minute or two before the florets so they are done at the same time.

Cabbage
Cabbages should be firm and heavy, with leaves tightly attached to the stem and the head. Wash the head and remove any outer leaves that are discolored or tough. Cut or shred the cabbage as directed in your recipe. Cabbage may be served raw in salads or cooked according to the recipe.

Carrots
Smaller carrots tend to be sweeter than larger ones when they are fresh. Baby carrots can be found in packages in the grocery produce section. When buying carrots with green tops, be sure the tops are firm, not wilted. Remove the tops before storing to increase the carrots’ shelf life. Wash well and cook by steaming, roasting or boiling.

Cauliflower
Cauliflower should be prepared within a few days of purchase. Choose firm heads with creamy white florets that have no brown spots. Wash well, cut off the florets, and serve raw or lightly steamed until tender.

Fruits

Avocado
Technically, avocado is a fruit. Cut in half lengthwise, going around the pit. Twist the two halves gently to separate. Cut the avocado in half lengthwise again and gently pry out the pit. Gently peel off the outer skin with your fingers; you may need a knife. Slice or mash, according to your recipe. You may want to sprinkle it with lemon juice if you aren’t serving it immediately to stop it from turning brown.

Cantaloupes and Honeydew
To choose a ripe melon, gently press against the round indentation at one end of the melon. The spot should not be overly firm, and you should be able to smell a hint of sweetness. Wash the cantaloupe before cutting into it. Cut the melon in half lengthwise, midway through the indentation. Gently scoop out seeds with a spoon and cut the fruit into wedges or use a melon baller.

Berries
Blackberries, raspberries, boysenberries, gooseberries and loganberries are all fragile and are best eaten the same day you buy them. Rinse very gently in cool water, and place on paper towels to drain. Use right away after washing. If you can’t use them the same day, don’t wash them until you’re ready to eat them.

Blueberries
Blueberries are handled the same way as other berries, but at not quite as perishable. Wash tem as you plan to use them, as they can become moldy quickly if left wet.

Peaches
Choose peaches that give a little when you gently squeeze. The peaches should smell slightly sweet. If they are hard to the touch, place them on a counter or in a sunny spot to ripen. Once they are slightly soft, place in the refrigerator to extend the shelf life, especially in warm weather.

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 slice and use according to your recipe.

Mangoes
Mangoes add a great tropical flavor to fish, chicken and side dishes. They should smell sweet and be soft when pressed with the fingers, but not mushy. The skin should be tight, not wrinkled. Color isn’t a good indicator of ripeness. Hold the mango 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 peel back on 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 your recipe.