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Legumes Definition: plants with seed pods that split along both sides when ripe Nutrients in Legumes • Proteins: Legumes work with grains to provide complete protein because each has amino acids the other lacks Selecting and Storing Legumes • Selecting Dry Legumes – Look for: • No visible damage • Uniform color • Uniform size – will cause uneven cooking • Storing Dry Legumes – Keep in a cool, dry place – Will keep up to 12 months • Storing Cooked Legumes – Will keep in refrigerator for up to 4 days – Will keep for longer periods in freezer Cooking Legumes • Are dried in the field and then harvested and processed • Moisture can make sprout, therefore not washed – be sure to rinse legumes until water is clear before using • You may get more than you expect – will at least double when cooking Presoaking Legumes • Beans must absorb water before they can begin to cook • Will decrease the cooking time • Will dissolve gas-causing substances making the beans easier to digest • No nutrients are lost Cooking Methods • • • • Simmering Pressure-Cooking Slow-Cooking Microwaving Black Beans • Cuban Rice and Beans Black-Eyed Peas • Traditional in Southern cuisine Garbanzo Beans (Chickpeas) • Used in soups, stews, salads and snacks • Popular in Middle Eastern cuisines • Main ingredient in hummus (HUH-muhs) Kidney Beans • Traditional in chili and red beans and rice Lima Beans • Used as a side dish and in soups and casseroles Pinto Beans • Popular in Tex-Mex cuisine White Beans • Used in soups, stews, casseroles and salads Soy Beans Tofu • A custard-like product made from soy beans • A traditional food in Asian cuisines for centuries • Will absorb the flavor of other ingredients • Excellent source of protein, can be substituted for meat and poultry Nuts Definition: edible kernels surrounded by a hard shell Nutrients in Nuts • • • • • • • • • Protein Dietary fiber B vitamins Vitamin E Calcium Magnesium Potassium Trace minerals Also: – Positive: low in sodium and contain no cholesterol – Negative: high in fat and calories Types of Nuts • • • • • • • • • • Almonds Brazil Nuts Cashew Hazelnuts Macadamia Nuts Peanuts (technically a legume) Pecans Walnuts Pine nuts Pistachio nuts Seeds Definition: Edible dried kernels of plants Nutrients in Seeds • Positive: high in protein • Negative: high in fat and calories Cooking with Seeds • Eaten plain • Used in cooking, salads and desserts Pumpkin Seeds Sunflower Seeds Poppy Seeds Caraway Seeds Sesame Seeds and my favorite legume –