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  • Fruits and Vegetables: A Buying Guide

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    Draga Jovanovic
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    The document provides a buying guide for common fruits and vegetables. It lists each item and provides information on weight conversions and typical portion sizes when sliced, chopped, or cooked. For example, it notes that 1 lb of apples is typically 2-3 apples, while 1 lb of broccoli is 1 bunch that yields 4 cups of chopped florets. The guide acts as a reference for estimating quantities and portions when shopping, prepping, and cooking with different fruits and vegetables.

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    Povrce i Voce

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    The document provides a buying guide for common fruits and vegetables. It lists each item and provides information on weight conversions and typical portion sizes when sliced, chopped, or cooked. For example, it notes that 1 lb of apples is typically 2-3 apples, while 1 lb of broccoli is 1 bunch that yields 4 cups of chopped florets. The guide acts as a reference for estimating quantities and portions when shopping, prepping, and cooking with different fruits and vegetables.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    23 просмотров3 страницы

    Fruits and Vegetables: A Buying Guide

    Загружено:

    Draga Jovanovic
    The document provides a buying guide for common fruits and vegetables. It lists each item and provides information on weight conversions and typical portion sizes when sliced, chopped, or cooked. For example, it notes that 1 lb of apples is typically 2-3 apples, while 1 lb of broccoli is 1 bunch that yields 4 cups of chopped florets. The guide acts as a reference for estimating quantities and portions when shopping, prepping, and cooking with different fruits and vegetables.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 3

    Fruitsandvegetables:Abuyingguide

    Fruits

    Apples(lateAugusttoApril) Mandarins(NovembertoJanuary)
    1lb(500g)=2to3apples 1lb(500g)=3to4mandarins
    1apple,gratedorchopped=1cup(250mL) 1mandarin=1cup(250mL)sections;2tsp(10mL)gratedrind;
    1apple,sliced=11/2cups(375mL) 1/3cup(75mL)juice

    Apricots(JulytoAugust) Nectarines(AugusttomidSeptember)
    1lb(500g)=5to7apricots 1lb(500g)=4nectarines
    1apricot,sliced=1/2cup(125mL) 1nectarine=1cup(250mL)slicedorchopped

    Avocado(ApriltoAugust) Oranges(yearround;peakinwinter)
    1lb(500g)=2avocados 1lb(500g)=2to3oranges
    1avocado,slicedorcubed=1cup(250mL) 1orange=1tbsp(15mL)gratedrind;1cup(250mL)sections;1/3
    1avocado,mashed=1/2cup(125mL) cup(75mL)juice

    Bananas(yearround) Peaches(midJulytomidSeptember)
    1lb(500g)=4bananas 1lb(500g)=2to4peaches
    1banana,sliced=1cup(250mL) 1peach=1cup(250mL)sliced
    1banana,mashed=3/4cup(175mL) 1peach=1cup(250mL)choppedordiced

    Blueberries(JulytoSeptember) Pears(AugusttolateNovember)
    1pint=12oz(375g)=2cups(500mL) 1lb(500g)=2to3pears
    1pear=1cup(250mL)slicedorchopped
    Cantaloupe(JulytoSeptember)
    1cantaloupe=3lb(1.5kg)=7cups(1.75L)chopped Pineapple(yearround;peakinwinter)
    1pineapple=21/2lb(1.25kg)
    Cherries(lateJunetoearlyAugust) 1pineapple=5cups(1.25L)chopped
    1lb(500g)=50cherries=3cups(750mL)
    1lb(500g)pitted=2cups(500mL) Plums(midJulytolateSeptember)
    1lb(500g)=5plums
    Cranberries(SeptembertolateDecember) 1plum=1/2cup(125mL)choppedorsliced
    1bag=12oz(375g)=3cups(750mL)
    Raspberries(July(someavailableuntilSeptember)
    Grapefruit(yearround;peakinwinter) 1pint=12oz(375g)=2cups(500mL)
    1lb(500g)=1to3grapefruit=1cup(250mL)sections 2cups(500mL)=1cup(250mL)pured;1/3cup(75mL)pured
    1grapefruit=3/4cup(175mL)juice andseeded
    Rhubarb(forced:JanuaryuntilApril,outdoor:earlyMaytoJuly)
    Grapes(AugustthroughearlyOctober) 1lb(500g)trimmed=10stalks
    1lb(500g)=3cups(750mL)stemmed 1stalk,trimmed=1/2cup(125mL)chopped
    Honeydew(JulytoSeptember)
    1honeydew=51/2lb(2.45kg) Strawberries(earlyJunetomid/lateJuly,andsomeavailableuntil
    1honeydew,chopped=12cups(3L) September)
    1quart=30strawberries=11/2lb(750g)
    Kiwifruit(yearround;peakInfallandwinter) 1quart=4cups(1L)hulled
    1lb(500g)=4to6kiwifruit 1quart=4cups(1L)sliced/chopped
    1kiwifruit=1/2cup(125mL)sliced/chopped 4cups(1L)=21/2cups(625mL)pured

    Lemons(yearround;peakinwinter) Watermelon(AugusttoendofSeptember)
    1lb(500g)=2to3lemons 1mediumlargewatermelon=14lb(6.25kg)
    1lemon=1tbsp(15mL)gratedrind;1/4cup(50mL)juice 1lb(500g)=31/2cups(875mL)cubed
    Limes(yearround;peakinfall)
    1lb(500g)=4limes
    1lime=2tsp(10mL)gratedrind;3tbsp(50mL)juice

    Vegetables

    Artichokes(spring,fall) Cucumber(English,yearroundandField,Junetoearly
    1largeartichoke=12oz(375g) September)
    1Englishcucumber=1lb(500g)=12inches(30cm)
    Asparagus(ApriltolateJune) sliced=4cups(1L)chopped=21/2cups(625mL)
    1bunch=1lb(500g)=24stalks 2to8smallfieldcucumbers=1lb(500g)
    1bunchchopped=3cups(750mL)
    Eggplant(AugusttolateSeptember)
    Beans,green/yellowwax(JulytolateSeptember) 1largeeggplant=1lb(500g)=7cups(1.75L)slicedor
    1lb(500g)=6cups(1.5L)whole cubed
    1lb(500g)=4cups(1L)chopped 1smallAsianeggplant=6oz(175g)=2cups(500mL)
    slicedorcubed
    Beets(JulytomidOctober)
    1lb(500g)=1bunch=3to4beets Garlic(AugusttoOctober)
    1bunchquartered=2cups(500mL)=21/3cups(575 1head=about2oz(60g)=10cloves
    mL)chopped/sliced 1clove=1tsp(5mL)minced

    Broccoli(JulytolateOctober) Greenonions(JulytoSeptember)
    1lb(500g)=1bunch 1bunch=6onions=4oz(125g)
    1bunch=4cups(1L)choppedflorets;2cups(500mL) 1bunch=11/2cups(375mL)chopped
    slicedpeeledstems
    Leeks(AugusttoNovember)
    Brusselssprouts(SeptembertoNovember) 1bunch=3to4leeks=1lb(500g)
    1lb(500g)=24sprouts=4cups(1L) 1leek=1cup(250mL)sliced,whiteandpalegreen
    parts
    Cabbage(JulytoNovember)
    1largegreencabbage=4lb(2kg) Lettuce,Boston(JunetoSeptember)
    1lb(500g)shredded=6cups(1.5L) 1head=1lb(500g)=11cups(2.75L)torn

    Carrots(JulytolateSeptember) Lettuce,iceberg(JulytoendofSeptember)
    1lb(500g)=4largecarrots;1carrot=3/4cup(175 1head=11/4lb(625g)=12cups(3L)torn
    mL)chopped/sliced=2/3cup(150mL)grated
    1bunch=9smallcarrots=12oz(375g)tops Lettuce,romaine(JunetoendofSeptember)
    removed;1carrot=1/3cup(75mL)chopped/sliced= 1head=11/2oz(750g)=14cups(3.5L)torn
    1/4cup(50mL)grated
    Mushrooms,button(yearround)
    Cauliflower(AugusttolateOctober) 1lb(500g)=30mushrooms=6cups(1.5L)
    1largecauliflower=23/4lb(1.375kg)trimmed sliced/chopped
    florets=12cups(3L)
    Onions,cooking(AugusttoMay)
    Celery(AugusttoSeptember) 1lb(500g)=3to4onions
    1bunch=11/2lb(750g) 1onion=1cupsliced,1cup(250mL)chopped
    1stalk=1/2cup(125mL)sliced=6celerysticks
    Onions,red(AugusttoOctober)
    Corn(lateJulytolateSeptember) 1lb(500g)=2onions=21/2cups(625mL)sliced
    1cob=8oz(250g)=1cup(250mL)kernels 1onion=2cups(500mL)chopped

    Vegetables,continued


    Onions,Spanishandotherlarge,sweetvarieties Rutabaga(OctobertoDecember)
    (AugusttoOctober) 1rutabaga=21/2lb(1.25kg)=5cups(1.25L)cubed
    1lb(500g)=1onion=3cups(750mL)sliced 1cup(250mL)cubed=1/2cup(125mL)cooked,
    1onion=2cups(500mL)chopped mashed

    Spinach(JunetoOctober)
    Parsnips(SeptembertoNovember) 1bag=10oz(300g)=19cups(4.75L),trimmedand
    1lb(500g)=3to4parsnips lightlypacked;10cups(2.5L)packed
    1parsnip=1cup(250mL)chopped=1/3cup(75mL) 1bunch=12oz(375g)=16cups(4L),trimmedand
    mashed lightlypacked;8cups(2L)packed

    Peas(midJunetolateJuly) Squash,butternut(SeptembertoNovember)
    1lb(500g)freshpeasinpod11/3cups(325mL) 1largesquash=3lb(1.5kg)=11cups(2.75L)cubed
    shelled 1cup(250mL)cubed=1/2cup(125mL)mashed

    Potatoes(lateAugusttolateOctober) Sweetpeppers(AugusttoSeptember;yearround
    1lb(500g)=3to4potatoes greenhouse)
    1potato=1cup(250mL)sliced=3/4cup(175mL) 1lb(500g)=2to4peppers
    chopped=1/2cup(125mL)cooked,mashed 1pepper=11/2cups(375mL)sliced=11/4cups(300
    mL)chopped
    Potatoes(new/mini)(JulytoSeptember)
    1lb(5OOg)=15new/minipotatoes Tomatoes(lateJulytolateSeptember)
    1lb(5OOg)=2to3tomatoes
    Potatoes,sweet(latesummer) 1tomato=1cup(250mL)chopped
    1lb(500g)=2to3sweetpotatoes
    1potato=21/2cups(625mL)sliced=2cups(500mL) Zucchini(JulytolateSeptember)
    cubed=1cup(250mL)mashed 1lb(500g)=4zucchini
    1zucchini,halvedandsliced=2cups(500mL)
    Radishes(JunetoSeptember) 1zucchini,chopped=11/2cups(375mL)
    1bag=1lb(500g)=27radishes=31/2cups(875mL)
    sliced
    1bunch=12radishes=11/2cups(375mL)sliced

    Reference:CanadianLivingTestKitchen.(2012)Fruitsandvegetables:Abuyingguide.Retrievedfrom
    http://www.canadianliving.com/health/nutrition/fruits_and_vegetables_a_buying_guide_3.php

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