2009 Oklahoma Cooperative Extension Service 1

Healthy Living A-Z Healthy Living A-Z

Fruit & Vegetable Fruit & Vegetable DessertsDesserts

NameName

TitleTitle

CountyCounty

2009 Oklahoma Cooperative Extension Service 2

Today you will learnToday you will learn

• Benefits of eating more Benefits of eating more produceproduce

• Safe food handling practicesSafe food handling practices• How to identify a nutritious How to identify a nutritious

dessertdessert• Suggestions for fruit & Suggestions for fruit &

vegetable dessertsvegetable desserts

2009 Oklahoma Cooperative Extension Service 3

Health benefitsHealth benefits• Protect against Protect against

diseasesdiseases• Promote Promote

healthy bowel healthy bowel functionfunction

2009 Oklahoma Cooperative Extension Service 4

Oklahomans don’t eat Oklahomans don’t eat enoughenough

• 80% don’t eat 80% don’t eat fruits and fruits and vegetablesvegetables

2009 Oklahoma Cooperative Extension Service 5

Health benefitsHealth benefits

• Rich in vitamins, minerals, Rich in vitamins, minerals, fiber, phytochemicalsfiber, phytochemicals

• Low fat, sodium, caloriesLow fat, sodium, calories• Eat enoughEat enough• Eat a varietyEat a variety

2009 Oklahoma Cooperative Extension Service 6

2 cups of fruit each day 2 cups of fruit each day • One cup equals:One cup equals:

– 1 large banana, 1 large banana, orange, peachorange, peach

– 1 medium apple or 1 medium apple or pearpear

– 1 cup 100% fruit juice1 cup 100% fruit juice– 1 cup fresh, frozen, or 1 cup fresh, frozen, or

canned fruitcanned fruit– 1/2 cup dried1/2 cup dried

2009 Oklahoma Cooperative Extension Service 7

Eat 2-1/2 cups of Eat 2-1/2 cups of vegetables each dayvegetables each day

• In general 1 cup In general 1 cup equals:equals:– 1 cup raw or 1 cup raw or

cooked veggie cooked veggie or vegetable or vegetable juicejuice

– 2 cups raw leafy 2 cups raw leafy greensgreens

2009 Oklahoma Cooperative Extension Service 8

Fats & oilsFats & oilsSmall yellow strip showsSmall yellow strip showsFats & oils are importantFats & oils are importantbut should only be eatenbut should only be eatenin small amountsin small amounts

2009 Oklahoma Cooperative Extension Service 9

Food safety mattersFood safety matters

• Wash hands completelyWash hands completely• Wash all surfaces & utensils Wash all surfaces & utensils

with hot, soapy waterwith hot, soapy water• Don’t cross contaminateDon’t cross contaminate• Keep cold food cold & hot food Keep cold food cold & hot food

hothot• Cook to proper temperaturesCook to proper temperatures

2009 Oklahoma Cooperative Extension Service 10

Food safety mattersFood safety matters

• Use clean towels, sponges or Use clean towels, sponges or cloths, and watch where you cloths, and watch where you lay themlay them

• Don’t use cracked bowlsDon’t use cracked bowls• Bandage cuts on handsBandage cuts on hands• Turn your head when coughing Turn your head when coughing

or sneezingor sneezing

2009 Oklahoma Cooperative Extension Service 11

Wash all produceWash all produce• Before it is usedBefore it is used

– Even those you will peel Even those you will peel should be washed firstshould be washed first

• Use cool, drinkable waterUse cool, drinkable water– Best in running waterBest in running water– If not, lift produce from If not, lift produce from

waterwater– No soap or detergentNo soap or detergent

2009 Oklahoma Cooperative Extension Service 12

Is this a good dessert Is this a good dessert choice?choice?

• Tastes greatTastes great

2009 Oklahoma Cooperative Extension Service 13

Check nutritionCheck nutrition

• At least 1/4 cup At least 1/4 cup fruit or fruit or vegetable per vegetable per dessert servingdessert serving

2009 Oklahoma Cooperative Extension Service 14

Check nutritionCheck nutrition

• Low in fat, Low in fat, saturated fat, saturated fat, transtrans fat, cholesterol, fat, cholesterol, added sugaradded sugar

• High in vitamins, High in vitamins, minerals, fiberminerals, fiber

2009 Oklahoma Cooperative Extension Service 15

Ingredients availableIngredients available

• No special trips No special trips to distant landsto distant lands

• In season or In season or preservedpreserved

• Good qualityGood quality• EconomicalEconomical

2009 Oklahoma Cooperative Extension Service 16

ControlControl

• Portion sizePortion size• Number of Number of

portionsportions

2009 Oklahoma Cooperative Extension Service 17

What if dessert does not What if dessert does not fit criteria?fit criteria?

• Eat less oftenEat less often• Eat smaller Eat smaller

portionportion• Skip the extrasSkip the extras

2009 Oklahoma Cooperative Extension Service 18

Modify the recipeModify the recipe

• Use 1 crust, not 2Use 1 crust, not 2• Substitute whole Substitute whole

grainsgrains• Use less fat Use less fat

and/or sugarand/or sugar– In baking In baking

replace with replace with pureed producepureed produce

2009 Oklahoma Cooperative Extension Service 19

Fruit dessert idea: plain Fruit dessert idea: plain fruitfruit

• FreshFresh• Frozen—with little Frozen—with little

sugarsugar• Canned—in fruit juice Canned—in fruit juice

or light syrupor light syrup• Dried—stewed or Dried—stewed or

plainplain

2009 Oklahoma Cooperative Extension Service 20

Good ideaGood idea

• Make dessert a Make dessert a time to lingertime to linger

• Get diners Get diners involvedinvolved– Peel, slice at Peel, slice at

tabletable– Dips or fonduesDips or fondues

2009 Oklahoma Cooperative Extension Service 21

Fruits with Ricotta Dip: Fruits with Ricotta Dip: IngredientsIngredients

• 1/3 cup nonfat ricotta cheese1/3 cup nonfat ricotta cheese• 2 tablespoons sugar2 tablespoons sugar• 1 teaspoon finely shredded 1 teaspoon finely shredded

citrus peelcitrus peel• 1 tablespoon orange juice1 tablespoon orange juice• 1/3 cup vanilla low-fat yogurt1/3 cup vanilla low-fat yogurt• 2 cups fruit2 cups fruit

2009 Oklahoma Cooperative Extension Service 22

Fruit with Ricotta Dip: Fruit with Ricotta Dip: DirectionsDirections

• Combine cheese, sugar, Combine cheese, sugar, citrus peel, & orange citrus peel, & orange juice in blender. Cover, juice in blender. Cover, blend until smooth. blend until smooth.

• Stir mixture into Stir mixture into yogurt.yogurt.

• Serve with fruit.Serve with fruit.• Serves 4.Serves 4.

2009 Oklahoma Cooperative Extension Service 23

Today you learnedToday you learned

Benefits of eating more Benefits of eating more produceproduce

Safe food handling practicesSafe food handling practicesHow to identify a nutritious How to identify a nutritious

dessertdessertSuggestions for fruit & Suggestions for fruit &

vegetable dessertsvegetable desserts

2009 Oklahoma Cooperative Extension Service 24