Using seasonal fruit and vegetables plan and make one sweet dish and one savoury dish to encourage greater use of fruit and vegetables in the diet.

Anti- oxidant

An antioxidant is a chemical that prevents the  of other chemicals. In biological systems, the normal processes of oxidation produce highly reactive . These can react with and damage other molecules: in some cases the body uses this to fight infection. In other cases, the damage may continue to the body's own cells. The presence of extremely easily oxidisable compounds in the system can "mop up" free radicals before they damage other essential molecules. Antioxidants, such as vitamin E, C, selenium, and beta-carotene, are organic substances and minerals that are thought to help prevent cancer, heart disease and stroke. Free radicals are created as natural by-products of organic processes within our cells and by exposure to various environmental stresses such as tobacco smoke and radiation. The over-oxidation of free radicals can cause stress at a cellular level which in turn can lead to disease. Antioxidants get in their way and prevent them from oxidizing. Our modern diets are abnormally low in antioxidants. It is recommended that you eat a wide variety and quantity of fruits, vegetables, sprouts and sprouted grains. This would help ensure you get enough of these protective substances in your diet. Sprouts and green leafy vegetables are very important to consume. Even though it is best to get them from your diet, you may benefit from taking supplements to get enough antioxidants in your diet.

How we can encourage a greater use of fruit and vegetables in the diet?

We can encourage a greater use of fruit in our diet by:

Replacing vegetables instead of meat.

Change dessert or snacks into something more healthy e.g. when eating crisp as a snack, eat fruits instead or

The cooking, preservation and preparation of fruit and vegetables.

Vegetable should be chosen carefully.

Damage, wilted and bruised should be avoided because there is more likely to be waste and loss of nutrients. Leaf vegetable should be crisp, firm and a good colour; root vegetables should be firm and free of spade marks. Insect or mould infected vegetables should be avoided.

To preserve the vitamin and mineral content then vegetable should be prepared as follows.

If a vegetable needs to be peeled then peel it very thinly because there are vitamins and minerals under the skin which can be easily be removed. Vegetables like potatoes and carrots don’t have to be peeled and can be served with the skin on.

Prepare vegetables before cooking to prevent the destruction of vitamins by enzyme. They can be put into a plastic bag in a cool place to prevent oxidation. Wash the vegetables not soak them because this then will cause water soluble vitamins and minerals to be lost.

Cook the vegetable in the minimum amount of boiling water with the lid on.

If the vegetables are tender then they should be drained and served immediately. If kept hot then there will be further losses of vitamin C. Vitamins and minerals especially vitamin C is destroyed by heat so vegetables should be cooked carefully to keep these losses to a minimum point.

Many fruits can be eaten raw. When cooking fruits very little water should be used because most fruit produce a fair amount of juice when cooked and should be cooked over a very gentle amount of heat.

Choose fruit that are ripe and has no bruising or blemishes. Wash fruit carefully because there is more likely to have been sprayed with pesticide or maybe be dusty. Store fruit carefully and making sure not to crush it this will then cause bruising.

Effect of heat in fruit and vegetable

Vegetables are cooked because to reduce their bulk and make them more digestible by cooking the starch they contain. Some vegetables such as potatoes do increase in bulk when cooked because they absorb water. Vitamins and minerals, particularly vitamin C, are destroyed by heat so this means that the fruit and vegetable should be cooked carefully to keep these losses at a minimum.

Carbohydrates

Carbohydrates contain the fuels that provide us with energy to sustain our performance. Glucose in the form of glycogen is broken down from carbohydrates to provide energy. We get carbohydrates from:

Bread, grains, beans, legumes, rice, pasta, vegetables and fruit

It is recommended that everyone eat five servings of carbohydrates a day! That's more than half the food we eat. Root vegetables such as carrots and turnips contain large amount of carbohydrates.

Dietary Fibre

Dietary fibre (NSP) is the non-digestible carbohydrate found in plant food. NSP cannot be broken down by the digestive system so it passes through the intestine, absorbing water and increasing in bulk. This process helps to strengthen the muscles of the intestine and push out the undigested food. There are two types of dietary fibre: insoluble and soluble.

Insoluble fibre absorbs water and increases in bulk, which helps to keep the bowel and gut in good working order. Foods rich in insoluble fibre include wholemeal bread and flour, whole grain cereals and pasta, brown rice and some fruit and vegetables.

Soluble fibre is thought to slow down the digestion and absorption of carbohydrates, which then helps to control blood sugar levels and stops us feeling hungry. Soluble fibre is also thought to reduce blood cholesterol levels and this in turn helps to reduce the risk of coronary heart disease. Foods rich in soluble fibre include oats, peas, beans, lentils and most types of fruit and vegetables.

Water

The human body is 75% water. In ordinary living, we lose between 2 and 3 litres a day through our urine, sweating and exhaling. When exercising the body loses even more water, and is at risk of dehydration if it is not replaced. Symptoms of dehydration include fatigue, lack of concentration and headaches. It is essential to keep taking a small amount of fluid at regular intervals during exercise to enable the body to function properly.

Vegetables are put in to different categories that I could use for my vegetable food item:

Fruits are also in categories that I can use for the fruit item:

Reason for choice

I’m going to make French salad because it has most of the vitamins in it and is a healthy starter.

My second dish will be Blackberry Roulade because bioflavonoid, which is found in fruits such as blackberries, keeps the arteries clear.

 

                                                                                                                                       

Dish: French Salad                Serves: 3 people

Time: 15 minutes                                

Ingredients                                                                Equipment

2 medium sized carrots                                                Knife

½ a large cucumber                                                        Chopping board

1 ½ tomatoes                                                                Large mixing bowl

1 or 2 big leaf of lettuce                                                Tablespoon

2 cloves of garlic                                                        Small mixing bowl

Salt        Teaspoon        

Pepper                                                                        Serving dish

1 tbs of honey                                                                

1 tsp of powered mustard                                                                

1 lemon

 

Dish: Blackberry Roulade                Serves: 8 people

Time: 30mins plus cooling

Ingredients                                                                Equipment

110g butter                                                                2 Large mixing bowls

225g caster sugar                                                        Shallow baking tin

4 large eggs                                                                Electric whisk

225g self- rising flour                                                        Small bowl

250g mascarpone, chilled                                                Spreading knife                        

200g fromage frais, chilled                                                Silicone paper

2 tbs caster sugar                                                        serving dish

Raspberries

        

 

Here is my sensory analysis; the before means what it should’ve looked like and after meaning what it looks like.