Transcript File - Stowers` Foods

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
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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
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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
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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 –