Healthy Matter Raw Materials epsd (week 9)
Carrot
Description:
The name "carrot" comes from the Greek word "karoton,"
whose first three letters (kar) are used to designate anything with a horn-like
shape. (That horn-like shape, of course, refers to the taproot of the carrot
that is the plant part we're most accustomed to consuming in the U.S.). The
beta-carotene that is found in carrots was actually named for the carrot
itself!Even though U.S. consumers are most familiar with carrots as root vegetables bright orange in color, an amazing variety of colors are found worldwide for this vegetable. Here is a short list of some of the more popular carrot varieties
How to select and store:
Carrot roots should be firm,
smooth, relatively straight and bright in color. The deeper the orange-color,
the more beta-carotene is present in the carrot. Avoid carrots that are excessively
cracked or forked as well as those that are limp or rubbery. In addition, if
the carrots do not have their tops attached, look at the stem end and ensure
that it is not darkly colored as this is also a sign of age. If the green tops
are attached, they should be brightly colored, feathery and not wilted. Since
the sugars are concentrated in the carrots' core, generally those with larger
diameters will have a larger core and therefore be sweeter.
Carrots are hardy vegetables that will keep longer
than many others if stored properly. The trick to preserving the freshness of
carrot roots is to minimize the amount of moisture they lose. To do this, make
sure to store them in the coolest part of the refrigerator in a plastic bag or
wrapped in a paper towel, which will reduce the amount of condensation that is
able to form. Loss of some nutrients in carrots—for example, its vitamin C
content—is likely to be slowed down through refrigeration.
They should be able to keep
fresh for about two weeks. Carotenoids in carrots— including beta-carotene—tend
to be well-retained if the carrots are properly stored. Carrots should be
stored away from apples, pears, potatoes and other fruits and vegetables that
produce ethylene gas since it may cause them to become more bitter in taste.
If you purchase carrot roots
with attached green tops, the tops should be cut off before storing in the refrigerator
since they will cause the carrots to wilt prematurely as they pull moisture
from the roots. While the tops can be stored in the refrigerator, kept moist by
being wrapped in a damp paper, they should really be used soon after purchase
since they are fragile and will quickly begin to wilt.
Here is some background on why
we recommend refrigerating carrots. Whenever food is stored, four basic factors
affect its nutrient composition: exposure to air, exposure to light, exposure
to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids
are good examples of nutrients highly susceptible to heat, and for this reason,
their loss from food is very likely to be slowed down through refrigeration.
Nutrition facts:
Carrots are perhaps best known for their
beta-carotene content. (The nutrient beta-carotene was actually named after the
carrot!) While they can be an outstanding source of this phytonutrient, carrots
actually contain a fascinating combination of phytonutrients, including other
carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids
(including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and
red carrots); and polyacetylenes (especially falcarinol and falcarindiol).
Carrots are an excellent source of vitamin A (in the form of carotenoids). In
addition, they are a very good source of biotin, vitamin K, dietary fiber,
molybdenum, potassium, vitamin B6 and vitamin C. They are a good source of
manganese, vitamin B3, , vitamin B1, panthothenic acid, phosphorus, folate,
copper, vitamin E and vitamin B2.
Pumpkin
Description:
Pumpkin is
the common name for large-fruited varieties of several species of
trailing and climbing plants of the genus Cucurbita, characterized by a round, pulpy, orange or
orange-yellow fruit with a thick rind. In particular, it applies to various
varieties of Cucurbita
pepo, but also can refer to cultivars of C. moschata, C. mixta, and C. maxima. The term
pumpkin also refers to the large, edible, globe-shaped fruit, which is a
popular vegetable. Cucurbita belongs
to the gourd family, Cucurbitaceae,which
also includes squash, watermelon, and muskmelon.
The pumpkin fruit and flowers,
while advancing the plant's own function of reproduction, also provides larger
functions for the ecosystem and for humans. Ecologically, the
fruit and flowers are a food source for many animals, including bee pollinators that
themselves are necessary for fertilization of the pumpkins. For humans, the
pulp is used as a table vegetable and in pies and soups, the seeds are popular
snacks, and pumpkin seed oil is used for cooking and as a salad dressing.
Pumpkin pie is a traditional staple of the Thanksgiving holiday in
Canada and the United States and carving of the rind of the hollowed-out fruit
into jack-o'-lanterns is a popular activity around Halloween.
How to select and store:
Find a pumpkin that is free of any blemishes or bruises. Larger
pumpkins intended for decoration and Halloween can be eaten, but are
less flavourful and can have a stringier texture than the smaller varieties
that are intended for consumption.
Look for even-coloured pumpkins: a uniform colouring is an
indication that it is fully mature. Make sure they are hard and firm, free of
any soft spots or cracks. Use a fingernail to poke either the top by the stem,
or on the bottom to test how firm it is. It should not dent or scratch.
If you plan on keeping them for as long as a month, gently clean
the surface of the pumpkin with hot water and a clean cloth, then promptly wipe
them completely dry.
Pumpkins typically store well for up to 2-3 months, provided that
you keep them at a cool temperature, between 10 and 12ºC. The garage is a
perfect place to store them – but do not store them on the cold, concrete floor.
Keep them away from fruits that release ripening ethylene gas like apples or
pears.
You can freeze cooked pumpkin (or purée,) but canning
raw pumpkin is not recommended.
Nutrition facts:
Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital
antioxidants, and vitamins. Though this humble backyard vegetable is low in
calories, nonetheless, it packed with vitamin-A, and flavonoid polyphenolic
antioxidants such as lutein, xanthin, and carotenes in abundance.
Pumpkin is a fast-growing vine that creeps along the surface in a similar
fashion as that of other Cucurbitaceae family
vegetables and fruits such as cucumber, squash, cantaloupes,
etc. It is one of the most popular field crops cultivated around the world,
including in the USA at commercial scale for its fruit, and seeds.
orange
description:
The orange fruit is one of the most
widely consumed fruits in the Unites States. It is a member of the citrus
family along with lemons, limes and grapefruit. Oranges are most often covered
in a thick, orangey-yellow skin, and the inside is divided into segments of
juicy pulp. Oranges are typically eaten by peeling the skin and consuming only
the juice and pulp inside. Some individuals though enjoy the peel as well. A
popular method of making the peel palatable is to dip the thick skin into
melted chocolate which produces a sweet and nutritious candy treat.
In the United States, oranges can be found growing abundantly in Florida
and California, as well as parts of Colorado, Arizona and Texas. Brazil is the
current leading cultivator of this fruit, producing more than half of the
world’s oranges.
How to select and store:
Oranges do not necessarily have to have a bright
orange color to be good. In fact, the uniform color of non-organic oranges may
be due to injection of Citrus Red Number 2 (an artificial dye) into their skins
at the level of 2 parts per million. Whether organic or not, oranges that are
partially green or have brown russetting may be just as ripe and tasty as those
that are solid orange in color. Avoid those that have soft spots or traces of
mold. And, because oranges are among the top 20 foods in which pesticide
residues are most frequently found, buy organic oranges whenever possible.
Choose oranges that have smoothly textured skin and are firm and heavy for
their size. These will have a higher juice content than those that are either
spongy or lighter in weight. In general, oranges that are smaller will be
juicier than those that are larger in size, as will those that feature thinner
skins.
Oranges can either be stored at room temperature or
in the refrigerator, depending upon your preference. They will generally last
the same amount of time, two weeks with either method, and will retain nearly
the same level of their vitamin content. The best way to store oranges is loose
rather than wrapped in a plastic bag since if exposed to moisture, they can
easily develop mold.
Orange juice and zest can also be stored for later use. Place freshly
squeezed orange juice in ice cube trays until frozen, and then store them in
plastic bags in the freezer. Dried orange zest should be stored in a cool, dry
place in an airtight glass container.
Nutrition fact:
Oranges are an
excellent source of vitamin C. They are also a very good source of dietary
fiber. In addition, oranges are a good source of B vitamins including vitamin
B1, pantothenic acid and folate as well as vitamin A, calcium, copper and
potassium.
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