Transcript Chapter 26

Eggs, Beans, & Nuts
Chapter 26
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Eggs, beans, nuts all belong to the same
food group as meat
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Legumes = edible seeds that grow in
pods
• Dry beans, lentils, peanuts
• Complex carbs and fiber
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Legumes/Beans/ Red & Green
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Protein = delivers amino acids
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Vitamins/minerals = eggs supply folate,
B vitamins, vitamins D and E, iron
• Legumes = folate, B vitamins, iron, potassium
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small amount of calcium
Nuts = folate, vitamins A & E, phosphorous
carbs and fiber
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Fat & Cholesterol
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Most legumes are fat free, except peanuts
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Nuts= high in fat, unsaturated fat,
cholesterol free
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Egg yolks high in cholesterol, small
amounts of fat
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Egg whites have no fat or cholesterol
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Cholesterol
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One egg yolk has more than 200 mg of
cholesterol
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Recommended daily limit of cholesterol
is 300 mg.
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Food Guide Pyramid
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2 to 3 servings
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1 egg
¼ C egg substitute
½ C cooked dry beans, peas, lentils
1/3 C nuts
2 T peanut butter
4 oz tofu (soybean curd)
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FGP cont…
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Legumes, eggs, nuts need to be
converted to ounces
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Can count beans as either vegetable or
meat, poultry group
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Tofu
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Versatile food
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Soft, cheese-like food made from
soybeans
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Able to soak up flavors of other foods
and seasonings
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Types of Tofu
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Firm tofu is dense and solid
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Soft & silken tofu is good for blending
• Keeps its shape
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Tofu
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Storing Tofu
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Perishable
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Store in refrigerator or freezer
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Once it’s opened, rinse leftover tofu and
cover with fresh water to store
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Change water daily and use within 1 week
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Preparing Tofu
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Add cubes of firm to soups, stir-fry
dishes, and stews
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Cut back on meat by mixing crumbled
tofu into meat loaf
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Blend soft with seasonings for a
vegetable dip or salad dressing.
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Substitutions
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Substitute silken tofu for mayonnaise,
sour cream, cream cheese, or ricotta
cheese in your recipes.
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Choices for Variety
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Get low-fat, fiber-rich benefit of beans
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Easy on eggs = high cholesterol
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Egg substitutes = made from egg whites
and contain very little fat and no
cholesterol
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Shopping for Eggs, Beans, &
Nuts
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Look for “sell by” date
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Open carton and look at shells, cleaned
or cracked
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Pasteurized eggs in freezer section
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Chicken & Duck Eggs
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Looking for Legumes
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Bags or boxes
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Canned beans ready to heat and serve
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Baby Lima Beans
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Black Beans
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Blackeye
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Cranberry
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Dark Red Kidney
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Garbanzo Beans
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Light Red Kidney Bean
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Pinto
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Picking Nuts
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Jars, bags, bulk bins
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With or without shells
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Whole, ground, sliced, chopped
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Walnut
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Pecan
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Storing Eggs, Beans, Nuts
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Store eggs in cartons
Legumes, nuts in airtight containers
Cooked legumes keep in refrigerator for 3
to 4 days
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Cooking Eggs
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Low temperatures until done
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Eggs are cooked when white and yolk
are set
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Eggs for Quick Meals & Snack
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Scrambled
•
Beat eggs with a little
milk or water
Omelet
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Dish made by cooking
beaten eggs without
stirring
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Poached
• Saucepan of water to boil, then simmer, break
egg into water
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Hard-cooked or soft-cooked
• Place eggs in pan of water, bring water to boil,
turn off heat. Let eggs stand 5 minutes for
soft & 15 minutes for hard cooked
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Fried
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Break eggs into bowl,
slip them into heated
skillet with small amount
of fat
“over easy” eggs are
turned over during
cooking
“sunny side up” eggs are
not turned
Baked
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Break into bowl, then a
greased dish and bake
at 325 degrees
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Microwave Oven
• Scrambled or baked in microwave
• Pierce yolk before “baking”
• Don’t cook in shells-they will explode
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Using Egg Recipes
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Thicken sauces
Hold ingredients together
Gives structure to product
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Cracking Eggs
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Tap it on its side firmly on a hard, flat
surface.
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Pull the shell apart using your thumbs.
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Crack each egg into a small bowl before
adding it to the pan or the recipe.
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Preparing Legumes
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Quick ways with beans (in a hurry)
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Time for beans
• Used canned beans
• Dry legumes need to be soaked (4 hours or
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overnight)
After soaking, drain, cook legumes with plenty
of water
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Nuts
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Add flavor, texture
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Eggs & Legumes belong in
dishes all over the world
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Huevos rancheros
• Mexican dish, combines scrambled eggs with
onions. Salsa and refried beans, and tortillas
are served on the side.
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Succotash
• Native American side dish of corn and lima
beans.
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Quiche
• Rich egg mixture baked in a pie shell
• French dish can be flavored with cheese,
bacon, spinach, ham & shellfish
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Southern Hoppin’ John
• Black-eyed peas and white rice
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Moros y Cristianos (Cuban)
• Black beans and rice
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Asapao de gandule (Puerto Rican)
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Kitchri (Indian)
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Dutch pea soup = flavored with ham
• Pidgeon peas and rice
• Rice and lentils
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Summary
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Eggs, beans, and nuts are high in
protein and also provide many other
valuable nutrients.
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Eat about 2 to 3 servings each day from
the Meat, Poultry, Fish, Dry Beans,
Eggs, and Nuts Group.
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Store eggs, beans, and nuts properly
for freshness and food safety.
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Eggs are great for quick meals and
snacks and serve many functions in
recipes.
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The flavors and textures of legumes
and nuts combine well with other foods.
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Activity
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Find an egg or legume recipe to share
with the class
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Put it in your portfolio
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Activity 2
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Examine the nutrition labels of a
package of dry legumes and the same
legume in a can.
Is there a difference in nutritional value?
In cost?
In ease of use and preparation?
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Activity 3
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Explore egg safety on the internet
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Has food borne illnesses increased or
decreased in the last 10 years.
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What are the possible reasons.
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Lab (Mexican Omelet)
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3 eggs
1 T water
2 T salsa
Lightly spray nonstick skillet with vegetable oil.
Preheat over medium-high heat.
In small bowl, mix eggs and water together with a
fork. Pour egg mixture into pan.
As eggs begin to set, lift the edge with a turner,
allowing the uncooked portion to flow underneath.
Continue cooking until eggs are set and no visible
liquid egg remains, about 1 to 2 minutes.
Spread salsa over half of omelet. Flip unfilled half
over the half with the turner. Cut into two pieces
and slide one piece onto each plate.
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