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Recipes	Salads	Soups	Fruits & Vegetables	Vinegar	Wine & Food Pairing

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-Some Basics-

[BBQ 101] [Beef Quality Guide] [Butter Vs Margarine] [Cast-Iron Skillet]

[Childs Healthy Diet] [Coffee Facts] [Convection Cooking] [Cooking Oils] [Diabetes Diet Guidelines]

[Dry Weight measurements] [Benefits of Fish] [Flatware placement] [Food Safety] [Freezing Food-limits]

 [Fruits & Vegetables] [Grease & Kitchen Fire] [Grains] [Handling Fruits & Vegetables] [Healthy Treats]

[Kids & Veggies] [Kitchen Measures] [KitchenTips] [Liquids] [Peppers Index] [Meat Buying] [Mushrooms]

[Healthy Natural Foods] [Oats for Breakfast] [Pans & Holding Volumes] [Rice]

 [Sauté' Vs Sweat] [Spice Advice] [Volume (fluid) Measurements] [Whole Grains]

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                                 BON APPETIT

Quick Tip: We recommend not rinsing pasta. Some cookbooks suggest rinsing cooked pasta under cold running water to stop the cooking process, but this only takes away the flavor.

CLEANLINESS AND PREPARATION TIPS

• Wash hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables and raw meat, poultry and fish.
• Rinse raw produce in warm water. Don't use soap or other detergents. If necessary--and appropriate--use a small scrub brush to remove surface dirt.
• Use plastic, rather than wooden, cutting boards. Bacteria can hide in the grooves of wooden ones.
• Wash cutting boards with a solution of 1 teaspoon (5 milliliters) of chlorine bleach in 1 quart (about 1 liter) of hot water. Always wash boards after cutting raw meat, poultry or seafood and before cutting another food to prevent cross-contamination.
• Store cut, peeled and broken-apart fruits and vegetables (such as melon balls) at or below 41 degrees Fahrenheit (5 degrees Celsius)--that is, in the refrigerator.
• When buying from a salad bar, avoid fruits and vegetables that look brownish, slimy or dried out. These are signs that the product has been held at an improper temperature.

Flavor Tip:
Add fresh herbs near the end of cooking time or sprinkle on the food just before service. Ground herbs and spices will keep their flavor best if added about 20 minutes to an hour before serving. of course, depending how well they hold up in cooking.

BBQ 101

How hot are your briquettes coals and are they ready? After lighting the coals and waiting until they are adequately hot. Carefully place the palm of your hand over the grill where the food will be placed (DON'T TOUCH THE GRILL)! The number of seconds you can comfortable hold your hand over the coals indicates the temperature. One or two seconds is a hot fire. Great for steaks, burgers.

FYI:
The number of charcoal briquettes depends on the type of food to be cooked and the size of the grill. Scatter briquettes in a  single layer, so  to cover an area slightly larger than the area the food your are cooking will take up, then gather them into a small pyramid in the center, and soak with liquid lighter (THAT IS SPECIFICALLY MEANT FOR "STARTING BRIQUETTES", NEVER USE GAS OR KEROSENE).

Let stand about 5 minutes before lighting. After lightning, allow about 45 minutes for the coals to burn down. The coals are ready when they appear ash gray in color in the daytime and a red flow at night, but with no flame. If the fire is to hot, then distribute the briquettes out more.
To adjust  heat, add warm coals from the perimeter around the fire's edge, or if you have an adjustable grill, lower the grill.

BBQ Cooking Tip- Utilize a wire broilet basket for small pieces of foods, such as appetizers. It is easy to turn and food will not slip thrrough the grill. Using heavy duty foil will accomplish the same ease of handling, but do puncture the foil with a fork, as you want the steam to excape.

BBQ Fire Tip:  Keep a water bottle w/sprayer at the ready, to put out flare-ups , while your add it, don't forget to use long handled forks, tongs and utilize hot pads.

Beef Quality Guide 101

Meat Quality Grading is an indication of tenderness, juiciness and flavor. It is determined on the amount of marbling and the age of the animal. The higher the grade, the more tender, juicy and flavorful the cut should be. Prime is the top grade in the U.S. meat grading system. Prime has the most marbling and is produced in limited quantities. Prime Beef is most commonly sold in fine restaurants and some meat markets. Choice has less marbling than Prime but more than Select. It can usually be found at your local grocery store at a higher price than Select. Select has the least amount of marbling of the top three grades, making it leaner and probably less tender and juicy than prime or choice grade. Select is the most common quality grade at your local grocery store. Quality grades determine how much you will enjoy a steak. The higher the grade, the better chance that the steak will taste great. On the other hand, the quality grade of lower-end cuts of meat like chuck or brisket is not as important. Good cooking methods can are what will make these meats taste best. So don't feel bad about buying the lower quality grades of the lower-end meats All cuts of beef have their own individual differences and qualities that make them perfect for certain recipes and dishes. Knowing all the ways to identify beef cuts will move you toward more economical and better tasting beef. Rib: Rib Roast Small End Rib Roast Roll Rib Steak Small End Rib Eye Steak Round: Round Steak Rump Roast, Boneless Top Round Steak Bottom Round Steak Eye Round Steak Tip Roast Tip Steak Heel of Round

Loin: Top Loin Steak T-Bone Steak Top Loin Steak, Boneless Porterhouse Steak Tenderloin Steak Sirloin Steak, Pin Bone Sirloin Steak, Flat Bone Sirloin Steak, Round Bone Sirloin Steak, Wedge Bone Sirloin Steak, Boneless Chuck: Blade Pot Roast Blade Steak Arm Pot Roast Arm Steak Cross Rib Pot Roast Flank & Plate: Flank Steak Brisket & Fore shank: Shank Cross Cut Brisket Whole Short Ribs Misc. Cuts: Ground Beef Cubed Steak Beef for Stew Cubes for Kabobs

Quick Tip: Instead of using vegetable storage bags.

-Wrap your lettuce in a damp paper towel (you may need a few to wrap a large head of lettuce) and store in a plastic grocery bag. Your lettuce will last a while wrapped like this.

-Tomatoes, apples, and avocados (and most fruit, for that matter). It ruins the taste.

-Avoid using your refrigerator crisper, if you don't see the veggies, apples, etc. you are less likely to snack on them. The items that should be out of site are the chips, cookies and candy. do place the veggies in a bag, buy place them visible.

COFFEE  FACTS

Caffeine Drip coffee: 115–175 mg Espresso: 100 mg Brewed: 80–135 mg Instant: 65–100 mg Decaf, brewed: 3–4 mg Decaf, instant: 2–3 mg COFFEE FACTS AND FIGURES Dark roasted coffees have less caffeine than medium roasts! The longer a coffee is roasted, the more caffeine burns off during the process. The steam rising from a cup of coffee contains the same amounts of antioxidants as 3 oranges. Antioxidants are heterocyclic compounds, which prevent cancer and heart disease. Coffee must have at least 97% of its caffeine removed to qualify as decaffeinated in the United States. A 5-ounce cup of decaffeinated coffee contains less than 5 milligrams of caffeine. During roasting, coffee beans become 18-23% lighter and 50-100% larger. It takes approximately 42 coffee beans to make a shot of espresso. Coffee Storage Grinding beans fresh daily is ideal and the aroma is great! Store whole roasted beans in an airtight container in a cool, dry place for up to two weeks. For longer storage, place beans in a zip-top bag with the air removed or any other airtight container filled with no airspace, and freeze up to three months. Refrigerator- If you don't use it as often you can store it in the refrigerator for about a month. Freezer - If you only use coffee occasionally, you can store it in the freezer. It should stay fresh for up to 3 months.

• American (regular) roast: beans are medium-roasted, resulting in a moderate brew, not too light or too heavy in flavor. • French roast and dark French roast: heavily-roasted beans, a deep chocolate brown which produce a stronger coffee. • Italian roast: glossy, brown-black, strongly flavored, used for espresso. • European roast: two-thirds heavy-roast beans blended with one-third regular-roast. • Viennese roast: one-third heavy-roast beans blended with two-thirds regular-roast. • Instant coffee: a powder made of heat-dried freshly brewed coffee. • Freeze-dried coffee: brewed coffee that has been frozen into a slush before the water is evaporated, normally more expensive that instants but with a superior flavor. • Decaffeinated coffee: caffeine is removed from the beans before roasting by way of a chemical solvent (which disappears completely when the beans are roasted) or the Swiss water process which steams the beans and then scrapes off the caffeine-laden outer layers. (Of the various botanical species of coffee trees in the world, only two are extensively cultivated commercially; Arabica and Robusta). Most Arabica coffee beans originate from Latin America, East Africa/Arabia, or Asia/Pacific. Robusta coffee beans are grown in West and Central Africa, throughout Southeast Asia and to some extent in Brazil. Beans from different countries or regions usually have distinctive characteristics such as flavor, aroma, body, and acidity. These taste characteristics are dependent not only on the coffee's growing region, but also on genetic subspecies (varietals) and processing.

GROCERY SHOPPING TIP
Create a budget: Track your food expenses (that includes everything, including your coffee) for a week. It's easier to save money once you know where it goes.
Set firm limits: Be certain to include some discretionary spending. But avoid deviating from your plan.
Check Inventory: Do regular pantry and refrigerator checks. Knowing what you have prevents you from needlesly buying extra.
Plan your menu: Make a weekly food plan. Managing money and making dinner every night get easier when you plan.
Shop Sales: (don't forget the coupons) Scan grocery ads for bargins, then use them to plan your meals for the week. Work the specials into your weekly menu, if you have a good deal on a specific food, such as chicken, work the chicken into the meal plan several times that week.
Make a list: Make a shopping list and organize it by department (produce together, meats together). This saves time and reduces aimless wandering around the store, which increases the chance of impulse buys.

HEALTH BENEFITS OF EATING FISH

Benefits:

•    Omega-3 fatty acids are found in fish—especially oily fish such as salmon, sardines, and herring. These omega-3 fatty acids can help lower your blood pressure, lower your heart rate, and improve other cardiovascular risk factors.

•    Eating fish reduces the risk of death from heart disease, the leading cause of death in both men and women. Fish intake has also been linked to a lower risk of stroke, depression, and mental decline with age.

•    For pregnant women, mothers who are breastfeeding, and women of childbearing age, fish intake is important because it supplies DHA, a specific omega-3 fatty acid that is beneficial for the brain development of infants.
POSSIBLE RISKS OF FISH CONSUMPTION


•    Some fish contain mercury. For men and women not of childbearing age, it is not clear that mercury exposure from typical levels of fish intake has any adverse health effects. In contrast, fish intake has significant benefits for reducing the risk of death from heart disease, the number one cause of death. So, mercury exposure from fish intake should not be a major concern for men or for women not of childbearing age. The benefits of fish intake can be maximized by consuming a variety of different seafood.

•    Mercury may have subtle effects on the developing nervous systems of infants. Therefore, pregnant women, women who may become pregnant, those who are breastfeeding, and very young children should avoid 4 types of fish that are higher in mercury content: shark, swordfish, king mackerel, and golden bass. Other fish should still be consumed to ensure that infants receive the benefits of DHA for brain development. Light tuna has relatively low levels of mercury, and other fish, such as wild and farmed salmon and shrimp, contain very low levels of mercury.

•    Chemicals called dioxins and polychlorinated biphenyls (PCBs) can accumulate in foods, including fish. The levels of these chemicals in fish, including farmed fish, are very low and similar to levels in meats and dairy products. Compared with the health benefits of fish intake, the health risks of these chemical levels are very low and should not influence individual decisions about fish intake. Compared with store-bought fish, locally caught freshwater fish may have higher chemical levels, so local advisories should be consulted.

Overall, the health benefits of eating fish greatly outweigh the potential risks—especially when guidelines are used to reduce the small chance of being affected by these risks.

STEAMING TIP
A really simple techniques to master is steaming food in a perforated basket suspended above simmering liquid. "If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks".

Butter Vs Margarine:

Both saturated fats and trans fats can raise total cholesterol and LDL cholesterol. Therefore, you should try to minimize the intake of both saturated fats and trans fats. Butter contains more saturated fats and trans fat. And butter also contains dietary cholesterol.

Manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick. Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spread ability of margarine, creating a soft margarine that's trans fatty acid free.

VINEGAR TIP:
When boiling or steaming cauliflower, beets or other vegetables, add a teaspoon or two of white distilled vinegar to the water to help them keep their color. This will also improve their taste, and reduce gassy elements. This also works when cooking beans and bean dishes.

To add a zesty new taste to fresh fruits such as pears, cantaloupe, honeydew, or others, add a splash of rice or balsamic vinegar. Serve immediately to prevent the fruit from becoming mushy.

To keep eggs from cracking when boiling add a tablespoon or two of white distilled vinegar to water.

DRY WEIGHT MEASUREMENTS (approximate)

Unit of measure	Equivalent measurement	Decimal equivalent
1 ounce	1/16 pound	.0625 pound
2 ounces	1/8 pound	.125 pound
3 ounces	3/16 pound	.1875 pound
4 ounces	1/4 pound	.250 pound
8 ounces	1/2 pound	.5 pound
12 ounces	3/4 pound	.75 pound
16 ounces	1 pound	1.0 pound
32 ounces	2 pounds	2.0 pounds
1 kilogram	2.2 pounds/ 35.2 ounces

1 pinch = 1/8 tsp or less
1 pound butter = 4 sticks or 2 cups
1 tsp = 60 drops            
 2 cups sugar = 1 pound

Cooking with wine:
Wine disolves the solids in the bottom of the pan, back into the ingredients.

whole grain is the most minimally processed version of any grain. Grain kernels are made up of bran, germ, and the endosperm. As the bran and the germ are stripped away in the refining process, much of the fiber, vitamins, minerals, and antioxidants are removed along with them. Most grain are processed in some way before we can eat them and there's a very wide selection, from whole to fully refined.

Barely, Corn, Millet, Oats, Quinoa, Rice and Wheat

MICROWAVE TIP:
Boil a solution of 1/4 cup of vinegar and 1 cup of water in the microwave to loosen splatteres and to deodorize.

FREEZING FOOD LIMITS

Putting food on ice extends its shelf life-for a time. Try freezing the following in airtight bags or containers.
Chicken Broth, 3 months.
Coconut (grated) 2 months.
Gingerroot, 2 months
ard cheeses (such as Parmesan, Romano, Cheddar, and Swiss, 6 months.
Milk, 1 month (freeze the carton standing upright.)
Nuts, 2 months.
Pancakes and waffles, 1 month (reheat these straight from the freezer)
Rice (cooked and frozen in small portions) 1 month
Tomato paste, 3 months
Unsalted butter, 6 months

More:

Raw Chicken: Frozen in supermarket packaging will last 1 week. Repacked in freezer paper or freezer wrap, then bagged, individual pieces and cutlets will last 9 months.
Bacon: Up to 1 month for best flavor, though it will keep for 2.
Raw Shrimp: Ray shrimp brought frozen last up to 2 months. Ray shrimp brought fresh should be cooked before freezing: then they're good for p to 3 months.
Stuffed pasta and dumplings: Brought frozen, these last up to 3 months. Fresh stuffed pasta and dumplings frozen at home will last 1 month at most.
Vegetables: Raw frozen vegetables last up to 6 months. Once opened, the bags are good for 3 weeks.
Crusty Bread: Fresh bread packed in a resealable plastic freezer bag will last up to 6 weeks.

Overstuffing your freezer:

 When a freezer is too full, the air vent may become blocked, preventing the air from circulating properly and keeping everything chilled at the same temperature. On the other hand, if the freezer is almost empty, all the cold will escape as you open the door. Ideally a freezer should be 75% full.

Healthy Treats:

Pyramid Tortilla Recipe Here is an easy to do snack. For each person you will need: 1 8-inch tortilla 2 ounces thin sliced turkey or ham 2 Tablespoons shredded cheese 1/4 cup shredded lettuce 1 Tablespoon raisins Low fat mayonnaise, cream cheese, or margarine Banana Ice - - Peel several very ripe bananas, bread them into 1 inch pieces, and freeze the pieces on a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.

Antipasto Plate Roll a thin slice of prosciutto or ham around a part-skim mozzarella string cheese. Eat with a few olives, grapes, and roasted bell peppers (from a jar) drizzled with balsamic vinegar. Contains almost a quarter of a woman's 1,000-milligram recommended daily allowance for calcium. Cottage Cheese and Apples Slice an apple, such as Fuji or Granny Smith, and top with 1/2 cup of low-fat cottage cheese. Ants on a log - - Spread peanut butter on celery sticks and top with raisins. Mini Pizzas - - Spoon pizza sauce onto half a bagel, english muffin, or mini pita. Top with low fat mozzarella cheese and your favorite veggie and toast or bake at a low setting until the cheese is melted and the bagel is crispy Healthy ice pops - - Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays. Happy trails mix - - Combine 1 cup whole grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.a

.

FYI: Hummus is a dip/spread that is made from chickpeas. In fact, hummus is the Arabic word for chickpea. You may notice that many hummus recipes call for garbanzo beans, not chickpeas. Don't worry, garbanzo is the Spanish translation of chickpea. They are called cece beans in Italy. Hummus is one of the oldest foods dating back to ancient Egypt.

COOKING OILS

The Bad Fats
Saturated Fats	Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Trans Fats	Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).
The Good Fats
Monounsaturated Fats	Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).
Polyunsaturated Fats	Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.

Preferred (Good) Cooking oils
-Canola oil
-Flax seed oil
-Peanut oil
-Olive oil
-Non-hydrogenated soft margarine
-Safflower oil
-Sunflower oil
-Corn oil

Those considered (Bad) oils contain high percentage of trans fat or saturated fats.

Bad Cooking oils:
-Vegetable shortening
-Hard margarine
-Butter
-Palm oil
-Coconut oil 

Allspice

How To Use:

Use it ground in soup, stew, pot roast, meat loaf, spaghetti sauce, catsup, as a coating for ham, barbecue sauce, salad dressing marinade, pickles and pickled beets, fish, sweet potatoes, squash, cake, cookies, candy, frosting,.

Measuring:

Cake Mix: Sweet Potatoes: Pie Crust: Frosting: Pancakes & Waffles Soup: Pea Soup: Fish:

1/4 to 1 teaspoon 1/8 to 1/4 teaspoon per serving 1 teaspoon (or add to graham cracker crumbs for piecrust) 1/4 to 1/2 teaspoon to one pound of frosting sugar 2 teaspoons to two cups waffle mix 1/4 to 1 teaspoon in a stockpot of soup 3 whole berries 2 to 3 berries per pound of fish when poaching

Onion(s)

Onion is one of the most versatile and popular flavorings available to the cook. There are many onion types including red onions, shallots, scallions, pearl, sweet such as Spanish and Vidalia and the traditional favorite, yellow. For your cooking convenience the yellow onion is available in dried form as a powder, chopped, granulated and sliced.

Flavor:

The sweetness in an onion varies with the type. However, even hot onions have a slight initial sweetness before their hot bite begins. Cooking brings out their sweetness.

How to Use:

Sandwiches, burgers, as a side vegetable, in stews, with roasts, vegetable casseroles, soups, chowders, game, fish, shellfish, poultry, salads, salad dressings, sauces, gravies, stuffings, breads, cheese, egg, or rice dishes.

Measuring:

Equivalents

1 tablespoon onion powder equals 1 medium fresh onion

1 tablespoon minced onion equals 1/4 cup minced raw onion

1 tablespoon onion flakes equals 1/4 cup chopped raw onion

1/4 cup chopped instant onion equals 1 cup chopped raw onion

Onion Powder

Vegetables	1/2 teaspoon in 2 cups
Minced onion
Salad dressing	1/2 to 1 teaspoon per cup of oil/vinegar
Dried beans	1 tablespoon per pound
Ground beef	2 teaspoons per pound
Tinned tuna	1 teaspoon per small tin
Chopped onion
Dip	2 teaspoons per cup of sour cream
Soup	1/4 cup per 6 cups of broth

   FRUITS AND VEGETABLE

A healthy challenge: snacking on raw vegetables instead of potato chips adding fruit to your cereal at breakfast using the salad bar when you go out for lunch or to the grocery store loading up on juice instead of a usual coffee, tea or soda. The National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, with a diet that is low in fat, saturated fat and cholesterol and that contains plenty of whole-grain breads and cereals, may decrease the risk of heart disease and cancer. A serving of fruit and vegetables: 1 medium fruit or 1/2 cup of small or cut-up fruit 3/4 cup (180 milliliters) of 100 percent juice 1/4 cup dried fruit 1/2 cup raw non-leafy or cooked vegetables 1 cup raw leafy vegetables (such as lettuce) 1/2 cup cooked beans or peas (such as lentils, pinto beans, and kidney beans) Daily recommendation At least one serving of a vitamin A-rich fruit or vegetable a day. At least one serving of a vitamin C-rich fruit or vegetable a day. At least one serving of a high-fiber fruit or vegetable a day. Several servings of cruciferous vegetables a week. Studies suggest that these vegetables may offer additional protection against certain cancers, although further research is needed High in Vitamin A* apricots cantaloupe carrots kale, collards leaf lettuce mango mustard greens pumpkin romaine lettuce spinach sweet potato winter squash (acorn, hubbard) High in Vitamin C* apricots broccoli brussels sprouts cabbage cantaloupe cauliflower chili peppers collards grapefruit honeydew melon kiwi fruit mango mustard greens orange orange juice pineapple plum potato with skin spinach strawberries bell peppers tangerine tomatoes watermelon High in Fiber or Good Source of Fiber* apple banana blackberries blueberries brussel sprouts carrots cherries cooked beans and peas (kidney, navy, lima, and pinto beans, lentils, black-eyed peas) dates figs grapefruit kiwi fruit orange pear prunes raspberries spinach strawberries sweet potato Cruciferous Vegetables bok choy broccoli brussel sprouts cabbage cauliflower

Fruits and vegetables are actually good buys, if you consider that they are nutrient-dense, containing many of the vitamins and minerals we need more of--for example, vitamins A and C. But the foods we often buy in place of them--cookies and chips, for example--usually offer more of the nutrients--fat and sodium, for example--that most of us should eat less of. Should you take the time to check it out, you will find that apples and bananas are less expensive that cookies and chips. And there are ways to reduce the costs of fruits and vegetables even further: Buy fresh fruits and vegetables in season. Not only will they be cheaper but they also will be at their flavor and nutritional peaks, Quagliani says. Clip coupons for money off on your favorite canned and frozen fruits and vegetables and juices. Watch local grocery advertisements for reduced prices on your favorite fruits and vegetables. If you're not partial to a particular brand, compare prices of different brands of canned and frozen fruits and vegetables and juices and buy the cheapest. Take advantage of grocery store salad bars, which offer ready-to-eat raw vegetables and fruits and prepared salads made with fruits and vegetables. Shop for precut and cleaned fruits and vegetables. Many grocery stores now carry packaged precut fruits, such as melons and pineapple; cleaned and cut-up salad greens and stir-fry vegetables; and cleaned, peeled baby carrots. Keep on hand canned and frozen fruit, canned and bottled juices, and dried fruits. Just open and use. Stock up on frozen vegetables for easy cooking in the microwave oven. Prepare fruits and vegetables ahead of time; for example, wash and, if feasible, cut up fresh produce and store it in the refrigerator for handy, immediate use. If you shop once a week or less often, buy both fresh and processed--that is, canned or frozen--fruits and vegetables, and juices. Use the fresh first; save the processed items for use later. Buy both ripe and not-so-ripe fresh fruits and vegetables--for example, yellow and green bananas--so that the not-so-ripe items will last a few days longer and be ready for eating after you've finished the ripe ones. Keep fruits and vegetables where you can see them often--on the top shelf of the refrigerator, or, for fruits that don't need refrigeration (such as bananas and apples), on the table or counter or another easy-to-spot-place. The more often you see the fruits and vegetables, the more likely you may be to eat them. The FDA's position is that the U.S. fruit and vegetable supply does not contain excessive pesticide residues and that the benefits of eating fresh produce far exceeds any risk from residues. However, if you're still concerned, here are some steps you can take to reduce your risk further: Wash fruits and vegetables with water and scrub with a dish brush when appropriate: for example, before eating apples, cucumbers, potatoes, or other produce in which the outer skin or peeling is consumed. Throw away the outer leaves of leafy vegetables, such as lettuce and cabbage. Peel and cook when appropriate, although some nutrients and fiber may be lost when produce is peeled. Label Information You can determine the nutritional value of fruits and vegetables by looking at the Nutrition Facts panel on the side or back of labels of frozen and canned items. The nutrition information lists the kinds and amounts of important nutrients in a serving of the fruit or vegetable and gives the Percent Daily Value, which shows how much those amounts contribute to the daily diet. Some information is required: for example, the amount of fat, fiber, vitamins A and C, and iron and calcium, even if there is none. Some labels will carry additional information, such as the amount of folic acid and iron, depending on the types of label claims made. You can quickly find fruits and vegetables that provide the nutrients you're looking for--for example, vitamin A or C or both--by looking for short descriptive terms on the front, side or back of the food label.

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