Deep Fat Frying Basics
TIME & TEMPERATURE FOR DEEP FAT FRYING
VEGETABLES:
ITEM TEMPERATURE FRYING TIME
French Fries, Raw 360F 5 - 6 minutes
French Fries, Frozen 360F 4 - 5 minutes
French Fries, Frozen Blanched 360F 3 - 4
minutes
Onion rings, Breaded, Fresh 360F 3 - 4 minutes
Onion rings, Breaded, Frozen 360F 4 - 5 minutes
Assorted Vegetables, Breaded 360F 5 - 6 minutes
Vegetables Fritters 360F 6 - 8 minutes
SEAFOOD:
ITEM TEMPERATURE FRYING TIME
Fish Filet, Breaded, Fresh 360F 3-4 minutes
Fish Filet, Breaded, Frozen 360F 4-5 minutes
Shrimp, Breaded, Fresh 360F 3-4 minutes
Shrimp, Breaded, Frozen 360F 4-5 minutes
Oysters, Breaded 360F 3-4 minutes
Clams, Breaded, Strips 360F 1.5 minutes
Scallops, Breaded, Frozen 360F 4 minutes
BREADED MEATS:
ITEM TEMPERATURE FRYING TIME
Cutlet, Breaded, Frozen 360F 5-6 minutes
Chicken, Breaded, Large 360F 10-14 minutes
Chicken, Breaded, Small 360F 8-12 minutes
SWEET ITEMS:
ITEM TEMPERATURE FRYING TIME
Yeast Raised Donuts 375F 3 minutes
Cake Donuts 375F 2 - 2.5 minutes
Fruit Filled Fritters 360F 5 - 7 minutes
Of course, these are just rough guidelines.In order to
get a consistent product at your establishment, you will
have to produce a Time-Temperature Chart for the
products you commenly prepare and fry. Times may
fluctuate, depending on the initial temperature of the
items to be fried, fryer-load, fryer recovery rate, and
other variables.
WHAT IS A FRYING SHORTENING?
A fryer/frying shortening is the medium that transmits
the heat from the source to the food and becomes a part
of the fried food. These foods may contain from 7% to
over 35% fryer shortening based on weight. Depending
upon the food and frying conditions. An ingredient
making up such a large percentage of the finished
product is of prime importance to a food service
operation.
A fryer shortening is a very complex mixture of
triglycerides. Water, soap and heavy metals can and do
alter the fat, causing it to break down, foam, smoke,
develop off-flavors and odors as the result of
hydrolysis, polymerization and oxidation.
It is the responsibility of the individual operating the
fryer to treat the fryer shortening as a food and
maintain it as a top quality food, proud to serve
customers.
Your local health department might consider citing you
for serving spoilt food if your fryer shortening is
deteriorated.
In a fried product, the fat used for frying becomes an
integral part of this product.
WHICH FRYING/FRYER SHORTENING TO USE
A wide selection of frying fats and fryer shortenings
are available today from which to choose. They range
from liquid fryer shortenings to shortenings that are
solid at room temperature.
Additives range from various antioxidants, silicones and
other additives to those without additives.
The product may be delivered in a variety of packages.
The majority will at least be hydrogenated. This is a
fat molecule altering process, saturating the carbon
chain with hydrogen molecules, making the fryer
shortening more heat stable. A non-saturated oil is
suspect as a fryer shortening, because most cannot stand
the prolonged high temperatures, common in commercial
deap fat frying.
Prolonged use of such an unsuitable oil will create
dangerous carcinogens. But so will a
suitable/specialized deep fat fryer shortening if it is
allowed to deteriorate.
Some Questions To Ask Yourself:
Do I need a 'heavy-duty' frying shortening?
Do I need a long product 'shelf-life'?
Do I have a high 'turnover' of fryer shortening?
Do I need the convenience of a liquid product
packaged in 'Convenience Containers' for a fast food
operation?
Does my locality prefer product fried in oil, liquid
fryer shortening or the superior flavor of a product
fried in plastic (lard or beef suet) shortening?
Am I able to properly train my Fry-Cooks?
Do I have the equipment/personnel to filter the
fryer properly, at least once a day?
HOW TO CLEAN A DEEP FAT FRYER
Prior to loading the fryer with fresh fryer shortening
and at least once a week, the following steps should be
followed:
Drain the fryer and rinse it with hot water to remove
all the crumbs. Examine the drain valve and pipes. Are
they made of copper-bearing metals or alloy? Copper,
acting as a catalyst, is a very strong pro-oxidant
speeding up the deterioration of an fryer shortening and
being effective in concentrations much less than one
part per million. Fryer shortening in contact with
copper develops free fatty acids and darkens in color at
a more rapid rate than fats not exposed to these metals.
Look for "hot spots" in the fryer, which indicate
localized overheating. Local overheating in a part or
parts of the fryer causes the fryer shortening to
deteriorate rapidly although the overall temperature in
the fryer appears normal.
Choose a good commercial cleanser designed for cleaning
deep fat fryers and follow the manufacturer instructions
for use. A commercial cleaner containing TSP is
preferred because it rinses off the equipment easier
with less residual film than a cleaner containing sodium
hydroxide. Usually the manufacturer will recommend
boiling out the fryer for from 15 to 30 minutes
depending on the condition of the fryer. This will
loosen the polymerized glycerin (gum) that has formed on
the surface of the fryer lust above the oil level. Turn
the heat off and remove all the loosened deposits with a
stainless steel sponge or metal spatula, being careful
not to scratch the walls of the fryer (could be tin
plated only). All traces of carbonized gum should be
removed.
Rinse the fryer several times with clear tap water to
remove any visible soap; then with a solution of one cup
of vinegar to a bucket of water, rinse the fryer again.
This vinegar rinse neutralizes any cleaner residues that
remain on the fryer. Finally, rinse the fryer with clean
tap water to remove the vinegar odor.
When cleaning compounds are not thoroughly rinsed and
neutralized from the fryer and other equipment, they
will react with the frying fryer shortening and form
soap. Frying fryer shortenings, contaminated with trace
amounts of soap, will darken much more rapidly than
fryer shortening not contaminated with soap.
When cleaning the fryer or cleaning around the Fryer
shortening in the fryer do not use soap or you will
precipitate breaking down of the fryer shortening in no
time at all and decrease its fry life tremendously.
Use an absorbent, lint/detergent free, clean cloth to
dry the fryer thoroughly, paying close attention to the
drain area and around the heating elements. Water left
in the fryer and/or excessive water or moisture on the
food to be fried causes hydrolysis, a reaction which
breaks the fryer shortening into its components of fatty
acids and glycerin. The fatty acids have a strong odor,
and an acrid flavor. The free fatty acid becomes
unavoidably higher during frying, but by eliminating
this excessive water you can prolong the life of the
frying fryer shortening.
HOW TO FILL A FRYER WITH SHORTENING
Shortenings, which are solids at room temperature,
should be melted in a separate container before placing
them in the fryer. Care should be taken in melting the
shortening to avoid overheating it. When a sufficient
amount has been melted, to cover the heating elements,
pour this into the fryer, then turn the heat on and
begin placing small pieces of solid shortening in the
fryer until the 'full mark' has been reached. It is not
necessary to turn the thermostat upon high to melt the
shortening; a setting of about 200 F. is sufficient.
An alternate method of melting plastic shortenings,
though not as beneficial to the shortening, is to pack
it around the heating elements prior to turning the
fryer on. Again, the minimum setting on the thermostat
should be used so as not to scorch the shortening.
Why take this care with a plastic shortening? A
shortening or fryer shortening begins to breakdown when
it is heated. If you drop a piece of shortening on a hot
element, it will smoke and darken. This extreme heat is
reducing the fry life of the shortening considerably
even before you have finished loading the fryer.
Another reason, the element will overheat and might even
burn out.
In the case of our liquid convenience products, it is
not necessary to melt them. Simply pour them into the
fryer slightly below the 'full mark' before turning the
heat on.
Care should be taken to prevent contamination of the
fresh fryer shortening in the fryer with condensed
materials (drip-back) from the exhaust system. Less than
.01% of this condensate will greatly accelerate the
breakdown of fryer shortening.
It is very important that the fryer shortening be
maintained at the level specified by the manufacturer of
the fryer to insure proper operation of the unit. High
moisture content foods placed in a fryer with the fryer
shortening level too high may cause the fryer shortening
to overflow the confines of the fryer. A deep fat fryer
is designed to operate at maximum efficiency with a
given amount of fryer shortening in it and when the
fryer shortening level is low, uneven cooking and
excessive browning may result.
WHY CHECK A THERMOSTAT?
Thermostats may become inaccurate due to heat,
carbonized fryer shortening film, age or abuse. Each
fryer should be examined thoroughly at regular intervals
to check the accuracy of the thermostats and/or
thermometers. One should use a metal dial-type
thermometer, whose accuracy is verified, at regular
intervals. The glass, mercury-filled thermometer has a
high degree of accuracy and reliability, but due to the
dangers of breakage, should not be used.
To Determine The Mean Temperature Of The Thermostat, It
Is Necessary To Follow These Four Steps:
Set the thermostat carefully at the normal frying
temperature.
Record the temperature to which the fryer shortening
rises after the heat has cut off. This rise is
usually 5 F higher than the thermostat
setting.
Record the temperature at which the heat comes back
on.
Add the low temperature and the high temperature and
divide by two to obtain the mean temperature.
Most thermostats are accurate within + - 5 F.
Thermostats that are off more should be replaced or
recalibrated.
Overheating is one of the major causes of decreased fry
life. Frying fryer shortenings oxidize/decompose when
exposed to air, especially at high temperatures. The
fryer shortening becomes darker in color, develops
off-flavors, the free fatty acids level increases and
the smoke point decreases.
Heat, although a necessary part of any frying operation
is detrimental to the life of the fryer shortening. The
higher the temperature of the fryer, the shorter the
life of the fryer shortening, particularly during slack
periods when no frying is being done. It is better to
fry one or more long periods than many short periods.
Reducing the temperature of the fryer shortening to 200
F during slack periods and keeping the fryer covered
will increase the life of the oil.
CHEMICAL REACTIONS AS YOU FRY?
When fryer shortening is heated in a deep fat fryer and
the frying operation begins, three general chemical
reactions occur simultaneously.
HYDROLYSIS
This is the reaction of the oil with moisture
wherein the fatty acids are separated from the
glycerin, forming free fatty acids. This change when
analyzed is expressed as the percentage of free
fatty acids.
A fresh fryer shortening will have a free fatty
acids level of about 0.05% or less. But during the
course of frying, this value may go as high as 5% if
the fryer shortening is badly abused and broken
down. Usually a value of 1% free fatty acids is
considered maximum for most frying operations.
The smoke point of a fresh fryer shortening is
usually in excess of 425 F, but as the free
fatty-acids rise, the smoke point correspondingly
goes down so that at 0.8% free fatty acids, the
smoke point is about 325 .
Metals containing copper will cause an appreciable
increase in the percentage of free fatty acids.
Drip-back from the exhaust system will also cause
increases in fatty acids.
OXIDATION
Fryer shortenings have a neutral flavor, but upon
heating and with heavy usage they tend to become
less bland and might develop burned, scorched or
off-flavors through use/abuse.
During the frying operation, a blanket of steam
arising from the foods being fried protects the
surface of the fryer shortening. During slack
periods, air comes in contact with the surface of
the fryer shortening causing deterioration of the
fryer shortening by oxidation. Reducing the
temperature of the fryer shortening to 150F during slack periods will reduce the rate of
oxidation but still allow the fat to reach frying
temperatures fast.
Aeration of the fryer shortening by allowing a pump
to pull air or allowing the fryer shortening to
cascade from one area to another results in rapid
oxidation. It is best to have the fryer shortening
enter the fryer or holding tank near the bottom to
minimize the aeration. Holding tanks should be
designed, if possible to be vertical with a small
surface area rather than horizontal or flat with a
large surface area. Light catalyzes the development
of off-flavors in fryer shortening and should be
excluded whereever practical.
POLYMERIZATION
The union of two or more molecules of fryer
shortening to form a larger molecule is known as
polymer chain. Thermal polymers cannot be detected
by odor or flavor as can oxidative polymers. The
decrease in iodine number, a measure of unsaturation
or double bond, is an indication of polymer
formation.
Polymer formations are visible on frying equipment
that is not properly cleaned. This polymerized
material should be removed at frequent intervals and
the proper technique used in filtering the fryer
shortening to remove as many of these polymers as
possible.
FILTERING THE FRYER SHORTENING
How often should the fryer shortening be filtered? This
depends mainly upon the individual operation. In all
operations, the fryer shortening should be filtered at
least once a day to remove the fine carbonized particles
in the fryer shortening and the accumulated crumbs from
the bottom of the fryer. Flours from the breaded food,
starch from potatoes and small pieces of food will
carbonize in a short period of time at frying
temperature. These carbonized particles will give the
fryer shortening acrid flavors and cause it to turn dark
at an increased rate.
During slack periods, it is a good idea to filter
the fryer shortening, thus aiding in maintaining the
frying life.
The following points should be observed when the
fryer shortening is filtered:
Allow the fryer shortening to cool to about 150 to
200 F before filtering for best results.
This will reduce the possibility of spills and
resulting burns.
Disposable filters (cone) have the advantage over
washable filters. If all the soap is not removed and
the washable filter dry prior to use, the fryer
shortening may be damaged rather than helped by
filtration.
Filtering aids, such as diamatacious earth such as
used in swimming pool filters, are quite effective
in removing fine particles from the oil when used as
directed. Care must be exercised in selecting the
right one. Some filtering aids will cause the fryer
shortening to darken while others might cause a
significant increase in the amount of soaps in the
fryer shortenings.
Every precaution must be taken to insure that no
unnecessary aeration of the fryer shortening occurs
during filtering. Aeration, splashing, or blowing
air through the fryer shortening with a pump will
promote rapid oxidation, decreasing the life of the
fryer shortening.
Rinse the residual crumbs from the fryer by
backflushing with a portion of the filtered fryer
shortening if the fryer is not scheduled to be
washed.
When the fryer is refilled, check to insure the
correct fryer shortening level is maintained for
optimum results. It is very important that this is
kept at the level specified by the manufacturer to
insure proper operation of the unit.
PROPERLY PREPARED FOODS FOR DEEP - FRYING
GOOD FRYER SHORTENINGS WILL ENHANCE THE QUALITIES OF
FRIED FOODS.
FROZEN FOODS
It is always best to follow the manufacturers
directions as closely as possible when preparing
frozen foods.
IQF and portioned, frozen foods must be taken
directly from the freezer to the fryer without
thawing.
Care must be exercised in purchasing frozen foods to
insure they have not been allowed to partially thaw
and refreeze. Alternate thawing and freezing causes
frozen foods to lose some of their natural juices,
making the coating soggy.
MEAT, SEAFOOD AND CHICKEN
Trim excess fatty tissue, whenever possible, to
reduce the amount of fat rendered out during frying.
However, they must be coated with a breading,
batter, or at the least, floured or starched.
Excessive moisture can result in an inferior fried
food with high oil absorption and poor texture. The
moisture should be drained from these foods by
placing them on a wire rack or absorbent toweling
before frying,
BREADING
Frozen foods are usually pre-breaded, but if you
prepare your own breading, the excess crumbs must be
removed before frying.
This will reduce the amount of carbonized particles
in the fryer.
Flours used in breading, when heated at high
temperatures for a period of time, carbonize and
result in the fryer shortening and finished food
having an acrid, undesirable, burned flavor.
Very fine flour particles blacken easily and are
difficult to remove during filtration.
Standard Breading Procedure is Seasoning > Flour >
Eggwash > Breadcrumbs, letting the breading set
before frying.
FRIED FOOD PROBLEMS AND POSSIBLE CAUSES
GREASY FOOD
PROBLEM:
Food Is Limp With "Greasy Taste" And Fryer
Shortening Dripping From It.
CAUSES:
Temperature of fryer shortening too low (check
thermostat).
Overloading of product.
Allowing food to remain in the fryer after it is
done.
Failure to allow the food to drain properly.
Fryer shortening has "broken down" and is foaming.
Fryer recovers its temperature too slowly.
INTERIOR OF FOOD RAW
PROBLEM:
Exterior Of Food Looks "Done" While The Interior Is
Partially Raw.
CAUSES:
Temperature of fryer shortening too high (check
thermostat).
Size of piece of food too large.
Frying time too short.
Center of food frozen, before frying, while outside
portion thawed.
OBJECTIONABLE FAT FLAVOR IN FOODS
PROBLEM:
Foods Have Objectionable Fatty Taste.
CAUSES:
Poor filtration practices that allow crumb build-up.
Low turnover of fryer shortening.
Drip-back from exhaust system.
Poor quality or unsuitable fryer shortening.
Excessive fryer shortening absorption (See food
greasy).
LACK OF COLOR IN PRODUCT
PROBLEM:
Foods Do Not Brown Properly
CAUSES:
Food is not cooked or browned in the usual amount of
time.
Temperature of fryer shortening to low (check
thermostat).
Overloading the fry basket.
Fryer has too slow of a recovery rate.
Excessive foam build-up as fryer shortening is
breaking down.
Check with a timer the amount of time required to fry a
given quantity.
FRYER SHORTENING EXCESSIVELY DARK
PROBLEM:
Fryer Shortening Takes On "Tar" Like Appearance.
CAUSES:
Overheating the fryer shortening (check thermostat).
Poor filtration practices that allow crumb build-up.
The fryer shortening is "breaking down" due to
initial poor quality or abuse.
Hot spots in the heating system.
Soap residue from cleaning.
FRYER SHORTENING SMOKING
PROBLEM:
Smoke Visibly Coming From The Fryer Shortening.
CAUSES:
Temperature of fryer shortening too high (check
thermostat)
Poor filtration practices that allow crumb build-up
The fryer shortening is breaking down due to initial
poor quality or abuse.
Hot spots in the heating system.
Soaps from the cleaning operation entering the fryer
shortening system.
Drip-back from the exhaust system.
FRYER SHORTENING FOAMS EXCESSIVELY
PROBLEM:
A Layer Of Fine Yellow Bubbles Builds Up On The
Surface Of The Fryer Shortening.
CAUSES:
Temperature of fryer shortening too high (check
thermostat)
Failure to reduce heat in slack periods.
Hot spots in the heating system.
Poor quality fryer shortening initially or through
abuse.
Soap and/or gum formations not removed entirely
during the cleaning operation.
OBJECTIONABLE ODOR OR FLAVOR OF FRYER SHORTENING
PROBLEM:
The Odor Coming From The Fryer Is Unappetizing And
The Fryer Shortening Has An "Off-Flavor".
CAUSES:
Poor filtration practices that allow crumb build-up.
Drip-back from the exhaust system.
The fryer shortening has "broken-down" due to
initially poor quality or abuse.
Poor quality food is being fried.
SUMMARY
Each Operator Should Strive To Maintain The Fryer
Shortening So It Will Be:
Light in color
Free of burned particles
Neutral in odor and flavor
Free from smoke and foam
At the correct temperature
Fit for human consumption
TO OBTAIN THESE RESULTS, WITH MAXIMUM FRYLIFE FROM THE
FRYER SHORTENING AND TO SERVE EXCELLENT FOODS, IT IS
NECESSARY TO FOLLOW THESE STEPS:
KEEP THE FRYER SPOTLESSLY CLEAN
Wash the fryer thoroughly at least once a week.
Remove all gum formation
Never let any soap enter the fryer shortening
system.
KEEP THE FRYER SHORTENING WHOLESOME
Filter the fryer shortening at least once a day.
Keep all copper base metals away from the fryer
shortening.
Do not overheat the fryer shortening.
Prevent any drip-back from the exhaust system.
FOLLOW GOOD FRYING PROCEDURES
Keep the fryer shortening level at all times.
Check the thermostat and temperature regularly.
Do not overload the fryer.
Reduce the heat during the slack periods and use a
cover on the fryer.
Adhere to strict cooking times.
Drain the foods over the fryer, after frying. Wasted
shortening is expensive.
Never salt over the fryer, salt deteriorates the
fryer shortening.
Do not fill baskets to be fried over the fryer.
Excessive crumb load.
Use the proper procedure in preparing the foods for
frying, e.g. breading needs to set.
LOAD THE FRYER WITH CARE
CONSIDER THE RECOVERY RATE
DO NOT OVERLOAD PRODUCT
SHOULD THE FRYER EVER CATCH FIRE, DO NOT USE WATER OR
WATER BASED EXTINGUISHERS.
THIS COULD CREATE AN EXPLOSION OF THE VAPORS.
TURN OFF THE HEAT OR PULL THE PLUG.
SMOTHER THE FIRE WITH A FIRE BLANKET OR A LID/STURDY
SHEETPAN.
last edited :18/11/81
Edited by: A.H. Elhami Rad
|
More Color More Health : Natural Colors from Fruits - within some favorite informations about pomegranate fruit
Do you really know about the exotic pomegranate? Its
origins are from the Middle East and Asia. They are now
commonly grown in Africa, India, Malaysia, southern
Europe, and in the United States (mostly Arizona and
California).
Pomegranates are the fruits that are produced from the
pomegranate tree. The tree is long-lasting and can
produce many fruits, bearing white and red flowers. It
takes about a year after first planting to bear any
fruit.
You can recognize a pomegranate by its round shape, hard
yellow and red outer skin, and by its unusual interior
flesh that contains many small edible seeds. A
semi-sweet pulp that can also be eaten surrounds each of
these interior seeds.
Although pomegranates contain many seeds, the pulp that
surrounds the seeds is very tasty and has a tangy
flavor. Also, the fruit is very juicy. Common uses for
the pomegranate include eating the fruit raw, using the
seeds as dessert toppings, and pressing the seeds and
pulp to make a juice. This juice can be used to make
wines, salad dressings, syrups and, of course, jellies.
From August through November, fresh pomegranates are
available for sale at many larger supermarket chains and
specialty markets. When choosing a fruit, make sure
there are no bruises, the skin doesn't have a dull
finish and it feels heavy (for freshness). Once
purchased, you can store it for about one month in your
refrigerator.
There are many different varieties of Pomegranates as
shown in the green box to the right. All have slightly
different flavors but share beneficial nutritional
properties. They do not contain any fat, cholesterol, or
sodium. Additionally, they provide an excellent source
of vitamin C and fiber. Also, one pomegranate contains
about 100 calories.
Pomegranates are a unique and versatile fruit that can
be used in a variety of ways. They can be used as
decorative items (you can place them in a fruit bowl as
an ornament). We hope you re-discover the beauty and
versatility of this wonerful fruit.
Pomegranate Varieties
Wonderful - this is the most widely planted commercial variety
in California. It has a glossy appearance and is large with a
deep red or purple color. Was discovered about 1896 in
Porterville, CA in a quantity of pomegranate cuttings received
from Florida. The fruit matures in late Spetember and October.
Granada - this is a pateneted, early maturing variety widely
grown in Turle County, California. Introduced in 1966. It
matures about mid-August, is smaller than Wonderful, but
commands a premium price on the market.
Ruby Red - very limited commercial importance. About the same
size as Wonderful. Does not store as well as Wonderful.
Foothill Early - a recent patented introduction planted in
central California. The fruit is similar to Wonderful but
matures 1 to 2 weeks earlier.
Spanish Sweet (or Papershell) - no longer commercially grown but
is used mostly as a dooryard tree. The fruit is large and pale
pink with a sweet flavor.
Sweet - lighter in color than Wonderful but much sweeter than
other varieties. Excellent in fruit punch. Trees are highly
ornamental.
Utah Sweet - very sweet, good quality fruit. Pink skin and pulp
with seeds that are much softer than those of Wonderful.
Fleshman - originated in Fallbrook, California. Large roundish
fruit, pink outside and inside. Very sweet flavor, seeds
relatively soft and the quality is very good.
Early Wonderful - large, deep-red, thin-skinned delicious fruit.
Ripens about 2 weeks ahead of Wonderful. Very productive trees.
And many more varieties...
Eating Red Vegetables & Fruits Ensures Getting the Essential
Vitamins, Minerals, Fiber & Phytochemicals that this Color Group Has
to Offer
CDC Recommends Eating a Variety of Colorful Vegetables and Fruits
The National 5 A Day for Better Health Partnership recommends eating
deep red or bright pink vegetables and fruits every day. Nutrition
research shows that red and bright pink fruits and vegetables
contain phytochemicals, such as lycopene and anthocyanins.
Phytochemicals are substances found only in plants that may help
your body fight disease and promote good health.
Lycopene (pronounced LIKE-oh-peen) is associated with the red color
in tomatoes. Concentrated cooked sources of tomatoes, such as tomato
sauce, are associated with greater health benefits. Heating and
adding a small amount of fat makes the lycopene more easily absorbed
by the body. Lycopene is being studied for its role to help reduce
the risk of several types of cancer, including prostate cancer.
Watermelons, pink grapefruits, and tomato-based products such as
spaghetti sauce, tomato paste, and tomato juice are all good sources
of lycopene. Prostate cancer is the second leading cause of cancer
death in America men, killing 32,000 annually. Include foods rich in
lycopene as part of your recommended 5 to 9 servings of vegetables &
fruit a day.
Gann P. et al. "Lower prostate cancer risk in men with elevated
plasma lycopene levels: results of a prospective analysis."
Cancer Research 1999;59:1225أ¢.
Gartner C., et al. "Lycopene is more bioavailable from tomato
paste than from fresh tomatoes." Am J Clinical Nutrition
1997;66:116.
Giovanucci E., et al. "Intake of carotenoids and retinal in
relation to risk of prostate cancer." Journal of National Cancer
Institute 1995; 87
Sengupta A. Das S: The anti-carcinogenic role of lycopene
abundantly present in tomato. Europ J Cancer Prevent
1990;8:325.
Other red vegetables & fruits such as strawberries, raspberries, and
beets contain anthocyanins (pronounced an-tho-SIGH-uh-nins), a group
of phytochemicals that are being studied for their ability to fight
heart disease and cancer, their anti-inflammatory power and to delay
several diseases associated with the aging process.
Wang H, et al. Antioxidant and anti-inflammatory activities of
anthocyannins and their aglycon, cyanidin, from tart cherries. J
of Natural Products 1999; 62:294
Antioxidant polyphenols from tart cherries. J. of
Agricultural and Food Chemistry 1999;47:840.
Best Sources of Lycopene
Spaghetti Sauce
Tomato Juice
Tomato Paste
Fresh Tomato
Tomato Soup Guava
Watermelon
Pink Grapefruit
Papaya
Best 'Red' Sources of Anthocyanins
Red Raspberries
Sweet Cherries
Strawberries
Cranberries
Red Apples
Beets
Red Cabbage
Red Beans
Red Onion
Kidney Beans
There are thousands of health promoting phytochemicals found in
plants. Research is just beginning to understand how they work to
improve health, so it is important to eat a wide variety of colorful
orange/yellow, red, green, white, and blue/purple vegetables and
fruit every day. By eating vegetables and fruit from each color
group, you will benefit from the unique array of phytochemicals, as
well as essential vitamins, minerals, and fiber that each color
group has to offer alone and in combination.
The best way to include a variety of foods is to eat vegetables and
fruits of various colors. Eating a variety of colorful vegetables
and fruits is an easy way to achieve the 5 to 9 a day goal. Keep in
mind, 5 servings is the minimum, but strive for 5 to 9 servings a
day.
For breakfast add 1/2 cup fresh strawberries or raspberries to your
cereal. Take a snack of cherries or an apple with you as walk out
the door. Enjoy a can of tomato juice and a red bean burrito for
lunch. Include tomato-based pastas for dinner on a regular basis
such as the Creamy Tomato-Pepper Pasta recipe that follows. For
dessert the Mixed Berry Crisp is a delicious treat.
The 5 A Day Partnership encourages all Americans to eat 5 to 9
servings of vegetables and fruit a day to promote and improve health
and reduce risk of cancer and other chronic diseases. For additional
information on the 5 A Day For Better Health Program and
Partnership, visit
http://www.cdc.gov/nccdphp/dnpa/5ADay/index.htm
http://www.5aday.gov/
http://www.5aday.org/*
Red Recipes
Creamy Tomato-Pepper Pasta
Makes 4 servings.
This creamy pasta dish is nearly as easy as opening a jar. Bright
and fresh both in color and flavor, power-packed with fresh
tomatoes and red bell pepper.
Ingredients
1 small onion, chopped
2 tbsp. garlic, minced
2 tbsp. olive oil
1 large red bell pepper, chopped
3 cups fresh tomatoes, seeded and chopped
1/2cup non-fat half-and-half (available in the dairy section)
1/2cup Parmesan cheese, grated
1/2tsp. black pepper
1 pound dry bowtie or penne pasta (red pasta, if you can find
it), cooked and drained
Saut garlic and onion in oil on medium-low heat until the onion is
translucent, splashing in a few drops of water midway through
cooking, if necessary, to prevent burning. Add bell pepper and saut
until tender-crisp, about 2 minutes. Stir in tomato and bring to a
simmer. Turn the heat off, let mixture cool down for a minute or
two, and gradually stir in half-and-half. Add cheese and pepper,
stir, and turn heat to low. Cook until heated again, and serve over
pasta.
Nutrition information per serving: Calories 567, Carbohydrate 98g,
Protein 19 , Fat 10g, Saturated Fat 2g, Cholesterol 4mg, Sodium
196mg, Fiber 7g, Calories from Fat 17%, 2 "5 A Day" servings.
Jeweled Watermelon Soup
Makes 4 servings.
Serve this beautiful soup chilled in shallow bowls. It provides each
person with more than three servings of fruit.
Ingredients
1 pink grapefruit
1 pomegranate
6 cups 1-inch cubes watermelon, seeded
Juice of 1 lime
2 tsp. confectioners sugar
Peel grapefruit. Slice horizontally into thin, attractive slices;
discard (or eat) end pieces. Set aside. Seed pomegranate and discard
peel and membrane. Set aside.
Place watermelon, lime juice and sugar in a blender or food
processor and puree until very smooth. Pour into shallow bowls and
garnish with a grapefruit slice or two and a sprinkle of pomegranate
seeds. Serve chilled.
Nutrition information per serving: Calories 129, Carbohydrate 31g,
Protein 2.2g, Fat 1.2g, Saturated Fat 0g, Cholesterol 0mg, Sodium
6mg, Fiber 2g, Calories from Fat 8%, Calories from Saturated Fat 0%,
3 "5 A Day" servings.
Mixed Berry Crisp
Makes 6 servings.
Ingredients
1 cup all-purpose flour
1/2 cup sugar
1 tsp. cinnamon
4 tsp. butter, unsalted
6 cups mixed frozen berries, thawed (blueberries, blackberries,
strawberries, and raspberries in any combination)
Vanilla ice milk (optional)
Combine flour, sugar, and cinnamon in a bowl; blend in butter until
mixture is crumbly. Place berries in non-stick baking dish and
sprinkle crumb mixture over them. Bake at 375 for 20 to 30 minutes.
Serve warm with vanilla ice milk, if desired. This is an official 5
A Day recipe.
Nutritional Information Per Serving: Calories 356, Percent Calories
from Fat 20%, Fat 8.2g, Protein 3.5g, Carbohydrates 71.2g, Dietary
Fiber 7g, Sodium 5mg, Cholesterol 21mg, 1 "5 A Day" serving.
Source: Produce for Better Health, www.5Aday.com
Pomegranate
Latin:Punica granatum
Origin:
The fruit of the plant Punica granatum L., a bush or small tree of
Asia, which with a little-known species from the island of Socotra
constitutes the family Punicaceae. The name pomegranate comes from
the Latin for "fruit of many seeds." Because of its numerous seeds
and its red color, the pomegranate has been linked with fertility
since ancient times.
Native to Persia, the pomegranate has since earliest times occupied
a position of importance alongside the grape and the fig. According
to the Bible, King Solomon possessed an orchard of pomegranates,
and, when the children of Israel, wandering in the wilderness,
sighed for the abandoned comforts of Egypt, the cooling pomegranates
were remembered longingly. Pomegranate also appears in the folklore
of ancient Egypt, where it was used in burial, and in the myth of
the Persephone, Demeter, and the cycle of the seasons in Greek
mythology. Centuries later, the prophet Muhammad remarked, "Eat the
pomegranate, for it purges the system of envy and hatred."
While the pomegranate is considered indigenous to Iran and
neighbouring countries, its cultivation long ago encircled the
Mediterranean and extended through the Arabian Peninsula,
Afghanistan, and India. It is commonly cultivated in the Americas
from the warmer parts of the United States to Chile.
Though the pomegranate grows in a wide range of climates, good fruit
is produced only where high temperatures and dry atmosphere
accompany the ripening period. Deep, rather heavy loams appear to be
the best soils. Seeds can readily be grown, but choice varieties are
reproduced by cutting and layerings.
The plant, which may attain 5 or 7 m in height, has elliptic to
lance-shaped, bright-green leaves about 75 mm long and handsome
axillary orange-red flowers borne toward the ends of the branchlets.
The pomergranate trees grow well in India, Iran, and parts of the
United States.
The fruit is the size of a large orange, obscurely six-sided, with a
smooth, leathery skin that ranges from brownish yellow, white and
red. Within, it is divided into several chambers containing many
thin, transparent vesicles of reddish, juicy pulp, each surrounding
an angular, elongated seed. The fruit is eaten fresh, and the juice
is the source of grenadine syrup, used in flavorings and liquors.
However, snacking on pomegranate is laborious, as the edible seeds
must be selected almost one by one to avoid the bitter-tasting
membranes that house them.
The flavor of the fruit is differentiated into sweet and sour. The
sweet pomegranate is sweet, sour and tastes good. The sour
pomegranate, however, is sour and astringent, and should only be
used for medicinal purposes. The skin is also used for medicinal
purposes. Sometimes its root and flower are also used.
Many varieties of pomegranate are available throughout the world.
One of the main characteristics that sets off the varieties is the
different color of the pomegranate seeds, which can be scarlet, dark
pink, or light red.
Pomegranates are available September through November.
Also called Dwarf Pomegranate.
Properties:
Sweet, astringent and slightly sour in flavor, warm in nature, it is
related to the channels of the stomach and large intestine.
Functions:
Produces yin (body fluids) and quenches thirst, relieves diarrhea,
stops bleeding, pacifies coughing.
The skin of its root is an anthelminthic (an agent that kills or
expells parasitic intestinal worms). In traditional Chinese
medicine, it is an astringent.
Applications:
1. For stomatitis (inflammation of the oral mucous membrane):
Pound pomegranate seeds to obtain its juice to which a little rock
sugar is added. Drink the juice as you like. Let the syrup stay in
your mouth for a while before swallowing.
2. For diarrhoea due to indigestion and enteritic (chronic
inflammation of the intestine) abdominal pain:
Use fresh or white pomegranate peel to make decoction. Boil twice
and separately, each 30 minutes. Mix the 2 solutions and concentrate
it by slow fire. Then add some bee honey and move away from the fire
once it boils again. Cool down and keep it in bottle. Administer 2
times a day with 1 teaspoonful for each dose.
Dosage and Administration:
Carefully cut through the thin outer skin, and then separate the
seeds from the cream-colored, inedible membrane. The seeds can be
eaten raw, sprinkled on fruit salad, strained and used as a paste in
cooking, or as a condiment. In Indian cooking they are used for a
tart accent. Grenadine and other thick syrups are condensed from the
pulpy part of the fruit.
Choose pomegranates with good color and that feel heavy; avoid those
with dry-looking, wrinkled, or cracked rind. They will keep at room
temperature for two to three days or in the refrigerator for up to
three months.
Cautions on Use:
Do not consume pomegranate in excess as it would produce phlegm and
corrode teeth.
The skin of the fruit is slightly toxic.
Reference Materials:
Toxic or Side Effects:
The skin of the fruit is slightly toxic.
Modern Researches:
Pomegranate contains protein, carbohydrate, fat, fiber; and is a
good source of vitamin C.
The fruit skin contains tannic acid, resin, gallic acid, innosital,
sugar and gum. The skin of its root contains isopelletierine.
Pomegranate skin reveals strong inhibition to typhoid bacilli.
In India, pomegranate has traditionally been regarded as a symbol of
fertility. It is upheld for its sacred value. The leaves or flowers
of pomegranate are offered to Lord Ganapati, Lord Satyanarayana and
Lord Samba on Shree Sankastha Vrata and Nitya Somavara Vrata
respectively. It is also used to treat fever and its complications
and to increase energy in the body.
Edited last :18/11/81
Edited by :A.H. Elhami Rad
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