Food Service.indd

Alphabetical List of Fruits and Vegetables

Alfalfa Sprouts

Apple

Apricot

Artichoke

Asian Pear

Asparagus

Atemoya

Avocado

Bamboo Shoots

Banana

Beans

Bean Sprouts

Beets

Belgian Endive

Bitter Melon

Bell Peppers

Blackberries

Blueberries

Bok Choy

Boniato

Boysenberries

Broccoflower

Broccoli

Brussels Sprouts

Cabbage (green and red)

Cantaloupe

Carambola (star fruit or star apple)

Carrots

Casaba Melon

Cauliflower

Celery

Chayote

Cherimoya (Custard Apple)

Cherries

Coconuts

Collard Greens

Corn

Cranberries

Cucumber

Dates

Dried Plums (a.k.a. prunes)

Eggplant

Endive

Escarole

Feijoa

Fennel

Figs (dry and fresh)

Garlic

Gooseberries

Grapefruit

Grapes

Green Beans

Green Onions

Greens (turnip, beet, collard, mustard)

Guava

Hominy

Honeydew Melon

Horned Melon

Iceberg Lettuce

Jerusalem Artichoke

Jicama

Nebraska Fresh Fruit and Vegetable Program

Kale

Kiwifruit

Kohlrabi

Kumquat

Leeks

Lemons

Lettuce (Boston, Iceberg, Leaf, Romaine)

Lima Beans

Limes

Longan

Loquat

Lychee

Madarins

Malanga

Mandarin Oranges

Mangos

Mulberries

Mushrooms

Napa (Chinese Cabbage)

Nectarines

Okra

Onion (green, red, Spanish, yellow, white)

Oranges

Papayas

Parsnip

Passion Fruit

Peaches

Pears

Peas (green, snow, sugar snap)

Peppers (bell – red, yellow, green, chili)

Persimmons

Pineapple

Plantains

Plums

Pomegranate

Potatoes

Prickly Pear (C

actus Pear)

Prunes

Pummelo (Chinese Grapefruit)

Pumpkin

Quince

Radicchio

Radishes

Raisins

Raspberries

Red Cabbage

Rhubarb

Romaine Lettuce

Rutabaga

Shallots

Snow Peas

Spinach

Sprouts

Squash (acorn, banana, buttercup, butternut,

summ

er)

Strawberries

String Beans

Sweet Potato

Tangelo

Tangerines

Tomatillo

Tomato

Turnip

U & V

Ugli Fruit

Watermelon

Water Chestnuts

Watercress

Waxed Beans

X & Y

Yams

Yellow Squash

Yuca/Cassava

Zucchini Squash

Interesting Facts About Fruits and Vegetables

Vegetables

Sweet Gold, Green, or Red Bell Peppers

The color of the pepper depends on the variety. Peppers have a mildly sweet, slightly spicy flavor.

Sweet bell peppers are available year round. Most are grown in Florida and California. In some parts of

the United States, people call these vegetables “Mangoes,” confusing them with the sweet fruit grown

mostly in Central America. Sweet bell peppers are excellent sources of vitamin C and also provide

vitamin A and potassium.

Broccoli

Broccoli is an excellent source of vitamin C and a good source of vitamin A. It is a cruciferous vegetable,

part of the cabbage family. Eating cruciferous vegetables may reduce the risk of colon cancer. Broccoli

contains very little sodium and fat and no cholesterol. Look for broccoli with firm, compact clusters of

small flower buds. The clusters should be dark green and may have a purple cast to them. Broccoli is

crisp and crunchy and is very tasty cut up and served raw with a low-fat vegetable dip.

Broccoflower

It looks like cauliflower dyed neon green. Broccoflower is a cross between cauliflower and broccoli.

Introduced in Holland, it is now grown in Salinas, California. Broccoflower taste much like cauliflower

when it’s raw, but sweeter and less pungent. When cooked, the results taste more like broccoli.

Broccoflower has more vitamin C than oranges. It’s also high in folic acid that is important to the

maintenance of red blood cells that carry oxygen throughout the body. Broccoflower is also higher in

vitamin A than either broccoli or cauliflower.

Baby Carrots

Baby carrots are produced year round. Most baby carrots are grown in California. Because of their tiny

size, they are very tender, sweet, and fun to eat all by themselves as a snack. Baby carrots provide a lot

of vitamin A. They are also good sources of fiber and potassium. No, baby carrots are not full sized

carrots picked when they were babies! Producers have changed the seeds to make carrots stay tiny.

Turnips

Turnips are available year round. Among the states involved in production are California, Colorado,

Indiana, New Jersey, Ohio, Oregon, Texas, and Washington. Some common varieties include Purple

Top, White Glove, White Egg, Golden Ball, Amber, and Yellow Aberdeen. Turnips are a good source of

vitamin C and potassium. They can be eaten either raw or cooked, and have a crunchy delicate flavor.

Spinach

Fresh leaf spinach is available throughout the year. Known as a food source since 647 A.D., the Chinese

called spinach the “herb of Persia.” It was grown in America during the colonial period, probably traveling

over on ships from England. The most nutritious way to serve spinach is raw in a salad, by itself, or with

other mixed greens. Cooked spinach is often served as a side dish. Spinach is a rich source of iron,

vitamin A, and vitamin C. Popeye knew to include this nutrient rich vegetable in his diet every day!

Jicama

Jicama, yam bean, Mexican potato, or Mexican turnip has been eaten in Central American for many

centuries and is now common in U.S. stores. To eat Jicama, only the fibrous brownish peel must be

removed. Jicama is often added raw to salads or prepared as strips, like carrots. In Mexico the ivory

colored flesh is marinated with Mexico lime and then served topped with chili powder. A 3½ oz serving of

Jicama provides 39 calories and about 25% of the RDA for vitamin C.

Nebraska Fresh Fruit and Vegetable Program

Celery

California provides most of the U.S. supply of celery year round. There are two distinct types classified by

colo

r: green or golden. Pascal celery is the green type most people see in the grocery store. This type

of celery lacks stringiness and is known for its distinct flavor. Most people enjoy raw celery because of its

crunchiness. It is also tasty filled with peanut butter, cream cheese, or cheese spread. Celery is a main

ingredient in oriental stir-fry dishes and gives flavor to soups and stews. Celery is a good source of fiber,

folic acid, potassium, and vitamin C. It is a very low-calorie snack.

Fruits

Red Bartlett Pears

Bartlett pears are known as the “summer pear.” They are plentiful in June and July. Pears are one of the

few fruits that do not mature well if allowed to ripen on the tree. As a result, pears must be picked before

they are ripe to ensure quality. This is the reason you will often find firm, unripened pears at the store.

After the pear has ripened, you will have a juicy, flavorful, sweet, nutritious snack. Pears are a good low-

calorie source of fiber, potassium, vitamin C, and carbohydrate. Their distinctive red color makes them an

irresistible snack for the “sweet tooth.”

Kiwi Fruit

Kiwi fruit is a refreshing source of good nutrition. Ou

nce for ounce, kiwi fruit has more vitamin C than

oranges, as much potassium as bananas, and four times as much fiber as celery. It contains no sodium,

very little fat, and no cholesterol. Kiwi fruit is available year round. Like peaches, kiwi fruit is ripe when

slightly soft to the touch. Choose fruit that is plump and unwrinkled. To ripen at home, place in a bowl

with other fruit and leave at room temperature for a few days. For quick ripening, place kiwi fruit in a

paper bag with apples or bananas. Kiwi can be eaten very simply right out of the hand or can

complement any meal. Use as a beautiful garnish for salads or dessert plates, kiwis will also tenderize

meats.

Pineapple

Although most people think pineapple only grows in Hawaii, it also

comes from Honduras, Mexico,

Philippines, Puerto Rico, and South Africa! Fresh pineapple is a delicious tropical fruit that would be a

refreshing addition to any meal, especially during warm weather! Do not add fresh pineapple to gelatin

dishes because it contains an enzyme, which destroys the gelatin’s ability to get firm. Pineapples do not

get any sweeter after they are harvested. Because of this, the harvest timing must be just right for the

best flavor. A ripe pineapple should be firm all over and have a fragrant smell. Pineapples provide some

vitamin C, and are good sources of fiber and potassium.

Tangelo (Ugli) Fruit

Native to Jamaica, Ugli fruit is a citru

s fruit that is thought to be a mandarin-orange hybrid or tangerine-

grapefruit hybrid. On its own, Ugli fruit has orange or pink flesh that is sweeter than grapefruit. It wears

the most wrinkled shin of all citrus varieties, making it easy to peel. It is generally available October

through February. Nutritional value is comparable to that of other citrus fruits.

Granny Smith Apples

Washington is the top producer of apples in America. Introdu

ced in the U. S. in 1958, the Granny Smith

has been a favorite ever since. The “Granny” has a famous bright to light green color and tart flavor. It is

exceptionally tart and crispy. Grannies often have a light pink blush. They are excellent for salads and

for eating right out of hand. Apples need refrigeration to maintain crispness and flavor. Avoid fruit with

too many bruises. Apples are high in fiber and a good source of vitamins A and C and potassium. One

average-sized apple contains 80 calories and no sodium.

Nebraska Fresh Fruit and Vegetable Program

Cantaloupe

Cantaloupe has been around since ancient Roman times about 2400 B. C.

Brought to the New World on one of Columbus’ voyages in seed form, he later reported seeing it

cultivated by the Indians. Also know as the Musk Melon because of its sweet smell, it has been a favorite

all over the world. Cantaloupe is grown mainly in California, Texas, and Arizona and is available year

round. They must mature on the vine, as they will not ripen once picked. To choose mature melons, look

for one that is well netted or webbed, with a yellow background and a pleasing aroma. If any of the stem

is showing, that means the melon was picked pre-maturely and will probably not taste as sweet as one

allowed to ripen on the vine. It is hard to believe, but the great taste of a juicy sweet cantaloupe comes

with a very small caloric price: 50 calories per 6-oz slice! Half a cantaloupe will meet your daily

requirement for vitamins A and C, as well as valuable minerals such as folic acid and potassium.

Cantaloupe has no fat or cholesterol and provides fiber in the diet.

Honeydew Melon

Honeydew is actually a member of the cantaloupe family. It is characterized by a smooth, creamy colored

outside skin (no netting) and a beautiful pale green flesh inside. Honeydew is one of the few melons of

this type that can continue to ripen once picked. Honeydew likes to be cool but not chilled. At

temperatures below 40

F., brown spotting may occur. Honeydew is an excellent source of vitamin C. It

also contains potassium and fiber. It is low in calories and contains no fat or cholesterol.

Red Grapes

Table grapes have been around since 4000 B. C. Franciscan missionaries introduced table grapes to

California in the late 1700s. They may have been introduced to Mexico as early as 1500 by the Spanish

conquistadors. Of all the grape varieties available, red grapes are probably the least well known.

Purchased as an impulse item, green grapes top the consumer’s choice list. Grapes need to be picked at

just the moment of ripeness because they do not sweeten after picking. Red grapes may be sweet or

have a hint of tartness. Grapes are low calorie, provide vitamin C and potassium, and are low in sodium.

They are great snacks, go well in the lunch box, or complement cheese platters.

Pomegranate

The Chinese Apple is another name for the pomegranate. The skin is red and smooth with a juicy

spongy-soft, white membrane that encloses clusters of edible crimson, jewel-like seeds. The

pomegranate has a sweet, aromatic flavor, and sometimes weighs up to one pound! In some cultures,

the pomegranate is a symbol of fertility. Some herbalists to treat inflammations such as sore throats and

rheumatism use it medicinally. The pomegranate can be stored at 32

F (for up to four months).

Pomegranates contain vitamin C and fiber and are low in sodium and rich in potassium. This is a very

unusual fruit that children particularly enjoy trying.

Strawberries

Strawberries are the favorite berries of the U. S. Most strawberries come from

the United States, but there are also varieties from Mexico, New Zealand, and

Canada. Store only briefly as they are seldom good beyond five days, and the temperature must be held

below 40

F. However, if the temperature is too cold, they will lose both color and flavor. Quality berries

are characterized by bright red color, with very little green or white visible. Caps should be in place. Look

for clean berries with no sign of moisture or mold. Strawberries are low calorie and a good source of

vitamin C and fiber.

Nutrients in Fruits and Vegetables

Nutrient

Function in the Body

Fruit and Vegetable Sources

Vitamin A Essential for vision, skin and the immune

system. Promotes growth. Protects against

some types of cancer.

Cantaloupe, apricots, dark green

and deep yellow vegetables such as

pumpkin, carrots, sweet potatoes,

spinach, greens and bell peppers.

Vitamin C Strengthens blood vessels, improves wound

and bone healing, increases the resistance

to infections and increases the absorption of

iron – another important nutrient for growth.

Cantaloupe, honeydew melon,

peaches, oranges, strawberries, kiwi

fruit, asparagus, sweet potatoes,

bell peppers, broccoli, Brussels

sprouts.

Antioxidants

and Phytonutrients

Antioxidants are vitamins, minerals and

other substances that fight free radicals,

which play a role in the progression of

cancer and heart disease. Phytonutrients

are the color pigments in the fruits and

vegetables that either act as antioxidants or

enhance the antioxidant benefits.

Fruits and vegetables bursting with

color such as berries, tomatoes, and

dark green and deep yellow

vegetables.

Fiber Important to maintain digestive health, as

well as reduce blood cholesterol.

Raspberries, peas, blackberries,

Brussels sprouts, parsnips, raisins,

broccoli, black beans.

Folate Important for normal cell division, wound

healing and prevention of birth defects.

Orange juice, dried peas and beans,

green leafy vegetables such as

mustard and turnip greens, collards

and spinach.

Calcium Important for strong bones, blood clotting,

muscle contraction and nerve function.

Rhubarb, okra and green leafy

vegetables such as mustard and

turnip greens, collards, kale and

spinach.

Source: Building Blocks for Fun and Healthy Meals – A Menu Planner for the Child and Adult Care Food Program.

U.S. Department of Agriculture, Food and Nutrition Service. Spring 2000.

Nebraska Fresh Fruit and Vegetable Program

Good Fresh Fruit and Vegetable

Sources of Vitamin A, Vitamin C, Iron

and Calcium

Good Vitamin A Sources

• Apricots

• Cantaloupes

• Carrots

• Collard greens

• Hot chili peppers

• Leaf lettuce

• Romaine lettuce

• Mangos

• Nectarines

• Peaches

• Spinach

• Sweet Potatoes

Good Vitamin C Sources

• Broccoli

• Cabbage

• Cantaloupes

• Cauliflower

• Grapefruit

• Green peppers

• Brussels sprouts

• Kiwi fruit

• Oranges

Nebraska Fresh Fruit and Vegetable Program

• Papayas

• Strawberries

• Mustard greens

Good Iron Sources

• Spinach

Combining good iron sources with high Vitamin C

sources helps with iron absorption in the body.

Good Calcium Sources (nondairy)

• Spinach, raw

• Mustard greens, boiled

• Collards, boiled

• Beet greens, boiled

• Figs, raw

• Papaya, raw

• Rhubarb, raw

• Wakame, raw

• Kelp, raw

• Turnip greens, raw

• Cabbage, Chinese (pak choi)

• French beans

• Natto

• Tempeh

• Chickory greens, raw

Source: Fresh 2 U The Florida Way

Fiber Rich Fresh Fruits and Vegetables

Fruits

(2 grams or more) Serving Size Grams Fiber

apple, with skin 1 medium 3.5

apple, without skin 1 medium 2.7

apricot, fresh with skin 3 medium 2.0

banana 1 small 2.4

blueberries ½ cup 2.0

orange 1 medium 2.6

peach with skin 1 medium 2.0

pear with skin 1 small 3.1

pear without skin 1 small 2.5

strawberries 1 cup 3.0

(1-1.9 grams)

cantaloupe ¼ melon 1.0

cherries 10 1.2

peach, without skin 1 medium 1.2

Vegetables (raw)

(1 – 1.9 grams)

broccoli ½ cup 1.7

cabbage, shredded ½ cup 1.5

carrots, shredded ½ cup 1.8

celery ½ cup 1.1

onions ½ cup 1.0

tomato 1 medium 1.5

spinach 1 cup 1.2

Nebraska Fresh Fruit and Vegetable Program

Ethnic and Cultural Food Practices

Materials in this section have been adapted from: Fresh 2 U – Florida School Food Service Guide.

www.fresh-from-florida.org

At one time, kiwi and bean sprouts were considered unique foods; today, however, these foods and other

ethnic and cultural food are typical foods found in kitchens across America. The following pages contain

information on a variety of traditional food favorites.

Traditional Southern Favorites

The eleven states that traditionally are considered to make up the South include: Alabama, Arkansas, Florida,

Georgia, Louisiana, Mississippi, North and South Carolina, Tennessee, Texas, and Virginia.

Traditional Southern Fresh Fruits and Vegetables

Sweet Potato

Watermelon Collard greens Honeydew

Peaches Mustard greens Apples Beets

Pokeweed Huckleberries Okra Squash

Cantaloupe String Beans Mayhaw Cabbage

Turnip roots Plums Spinach Broccoli

Kale Oranges Turnip Greens Peas

Oranges Key Limes

Cajun and Creole Traditional Favorites

Although southern Louisiana has a higher Cajun and Creole population, many have relocated into regions of

northern Florida bringing with them many regional favorites.

Nebraska Fresh Fruit and Vegetable Program

Traditional Cajun and Creole Foods

Peas, crowder Muscadines [scuppernongs]

Pumpkin Dewberries/Blackberries

Cushaw squash Satsuma/Mandarin

Mirliton/Chayote Kumquats

Potatoes Passion fruit

Pacific Islands

People of the Pacific Islands are from the 10,000 islands of Oceania. Polynesia, Micronesia, and Melanesia are

the three areas that make up the Pacific region. Polynesia includes the major island and island groups of Hawaii,

American Samoa, Western Samoa, Tonga, Easter Island, and Tahiti, and the Society Islands. The small islands

of Micronesia include Guam, Kiribati, Nauru, the Marshall and Northern Mariana Islands, Palau, and the

Federated States of Micronesia. Melanesia includes the nations of Fiji, Papua, New Guinea, Vanuatu, the

Solomon Islands, and the French dependency of New Caledonia.

Traditional Pacific Island Foods

Melons Sword beans Papayas Cabbage Bananas Breadfruit

Lentils Passion fruit Pigeon peas Greens Cassava Coconuts

Pigeon peas Vi [ambarella] Cauliflower Yams Pineapples Seaweed

Bitter melon Carrots Soybeans Guavas Sweet potatoes Litchis

Jackfruit Winged beans

Many different eating habits are prominent in this region due to the different religious practices found among the

people. Vegetarianism is practiced with lacto-vegetarian, lacto-ovo-vegetarian, and vegan diets the most

commonly followed forms. As vegetarianism is the preferred form of eating, even non-vegetarians eat vegetarian

meals on special or religious holidays.

Traditional Indian and Pakistani Foods

Cucumber Guava

Karela Coconut

Okra Tamarind [fruit from the Tamarind tree]

Mung bean sprouts Brinjal [eggplant]

Chenna [chickpeas] Karela

Mattar [green peas]

Mango

China, Japan, and Korea

Chinese, Japanese, and Korean foods found in American resta

urants do not always reflect traditional foods found

in China, Japan, and Korea. Traditional diets are abundant in complex carbohydrates and include a wide variety

of meat, poultry, seafood, fruits, and vegetables. Almost 80 percent of the calories consumed are from grains,

legumes, and vegetables; the remaining 20 percent comes from animal proteins, fruits, and fats.

Traditional Chinese, Japanese, and Korean Foods

Amaranth Apples Asparagus

Bananas Bamboo sho

ots Custard apples

Banana squash Coconut Bean sprouts

Dates Bitter melon Dragon eyes [longan]

Broccoli Figs Burdock root

Grapes Cassava [tapioca] Kumquats

Cauliflower Lily seed

Celery

Lime

Chinese Long beans

Cabbage [bok choy

and napa]

Litchi

Mango

Chinese mustard Muskmelon Chrysanthemum greens

Oranges Cucumbers Papaya

Eggplant Passion fruit Flat beans

Peaches Fuzzy me

lon Persimmons

Ginger root Pineapples Green peppers

Plums Kohlrabi Pomegranates

Leeks Pomelos

Legumes

Tangerines Lily root Pear apples

Lotus root and stems Strawberries Luffa

Mushrooms Okra Onions

Peas Potato Pumpkin

Seaweed Snow pe

as Spinach

Taro Tea melo

n Turnips

Water chestnuts Watercress Wax beans

Winter melon Yams

Mexico

The unique blend of native and European foods prepared with Indian (mostly Aztec) and Spanish cooking

techniques are the resulting cuisine of traditional Mexican food.

Traditional Mexican Foods

Plantains Avocados

Zapote Strawberries Carambola

Tuna [cactus fruit] Cherimoya Corn

Coconut Cactus Granadilla [passion fruit]

Chiles Guanabana Jicama

Guava Onions Lemons

Peas Limes Potatoes

Mamey Squash blossoms Melon

Tomatillos Oranges Tomatoes

Papaya Yuca [cassava] Pineapple

Southeast Asia

Southeast Asia includes the Filipine, Vietnam, Cambodia, and Laos Spanish expansionism in the Philippines and

the French occupation in Vietnam have led to the development of a diverse cuisine. Regions use many of the

same ingredients with varying meal preparation techniques.

Traditional Southeast Asian Foods

Citrus fruits Apples Corn

Avocados Amaranth Banana blossoms

Bamboo shoots Bananas Bean sprouts

Calamansi [lime] Beets Coconut

Bitter melon Durian Mushrooms

Grapes Cabbage Guava

Carrots Jackfruit Cashew nut leaves

Java plum Cassava Litchi

Cauliflower Mangoes Celery

Melons Eggplant Papaya

Endive Pears Green beans

Persimmons Green papaya Pineapples

Hyacinth beans Plums Hearts of palm

Pomegranates Kamis Pomelo

Leaf fern Rambutan Leeks

Rhubarb Lettuce Star fruit

Long green beans Strawberries

Tamarind Watermelon

Nebraska Fresh Fruit and Vegetable Program

Cuba and Puerto Rico

Caribbean food habits are very similar, although each island has its specialties. The Indians, the Spanish,

Fren

ch, British, Dutch, Danes, Africans, Asian Indians, and Chinese have all had an impact on the cuisine.

Traditional Cuban and Puerto Rican Foods

Yuca Avocados Manioc

Bananas Plantains Cashew ap

ples

Malanga [tanier] Coconuts Chocho [christophene]

Guava Chayote Papayas

Sweet potatoes Pineapples Tomatoes

Soursop Chili peppers Limes

Okra Breadfruit Taro

Mangoes Black b

eans Oranges

Kidney beans Acerola cherries Black-eyed peas

Akee Arracacha Caimito [star fruit]

Broccoli Citron Cabbage

Cocoplum Calabaza [green pumpkin] Custard apple

Callaloo [malanga

or taro leaves]

Gooseberries

Granadilla [passion fruit]

Chiles

Corn

Grapefruit Cucumbers Kumquats

Eggplant Lemons Green bea

Mamey Malangas Pomegranates

Palm hearts Raisins Radishes

Sapodilla Spinach Tamarind

Nebraska Fresh Fruit and Vegetable Program

Fruit and Vegetable Websites

Consumer Group

Web Site

Nutrition

Education

Information

Specifically

for Schools

Recipes Free

Posters &

National Fruit and Vegetable Program www.fruitsandveggiesmatter.gov Yes No Yes Yes

Produce for Better Health www.fruitsandveggiesmorematters.org No No Yes Yes

California Cling Peaches www.calclingpeach.com Yes Yes Yes Yes

California Kiwifruit www.kiwifruit.org Yes Yes Yes No

California Strawberry Commission www.calstrawberry.com Yes Yes Yes Yes

California Tomato Commission www.tomato.org Yes No Yes Yes

Cherry Marketing Institute www.cherrymkt.org Yes Yes Yes Yes

Idaho Potato Commission www.idahopotato.com Yes No Yes Yes

Michigan Apple Committee www.michiganapples.com Yes No Yes Yes

North American Blueberry Council www.blueberry.org Yes No Yes Yes

Publication

Web Site

Fruits and Vegetables Galore: Helping Kids Eat More, U.S. Department of Agriculture. www.fns.usda.gov/tn/Resources/fv_galore.html

National Action Plan To Promote Health Through Increased Fruit and Vegetable

Consumption. Produce for Better Health Foundation.

http://www.pbhfoundation.org/pulse/action/

Team Nutrition http://healthymeals.nal.usda.gov

Fruits & Veggies- More Matters Resource Manual http://www.floridawic.org/Documents/fruits_and_veggies--

more_matters/index.html