Legumes Beans & Peas Fr. Haricots, pois; It. Fagioli Pods with a single row of seeds Fresh &...

Legumes

• Beans & Peas Fr. Haricots, pois; It. Fagioli

• Pods with a single row of seeds

• Fresh & Dried (Pulses)• Edible and Non-Edible

Pods• In French, “Legume” is

an Vegetable

Session FourCHRM 1110

Vegetable, Starch & Protein Basics

Know Your Beans

• High in protein, High in fiber, and the essential amino acid, lysine.

• The fiber and sugar in beans is not easily digested.

• Beans fix nitrogen in the soil…• The “Three-Sisters”

Fresh Beans

• Edible Pods– Aka Green, String,

Runner and Snap Beans

• Tough (Inedible) Pods– Flageolets, Lima, Fava

(broad) Beans

Haricot Verts

• Fr. “Green Bean”• Longer and more

tender than green beans.

• More Complex Flavor

Dried Beans

• Mature beans, dried• Most Need Soaking– Ex. Lentils

• Some are processed into flour or bean curd– Ex. Soybeans

Soaking Dried Beans

• Sort• Rinse• Cover with 3X

COLD Water• Soak Overnight• Discard Water

Quick Soak Method

• Sort & Rinse• Boil for 2

Minutes• Remove from

Heat and Soak for 1 hour

• Drain and discard soaking liquid

Fresh Shelling Peas• Quickly lose flavor• Most are frozen or canned• English or Garden Peas• French “Petit Pois”• Soy Beans (Japanese,

“Edamame”)

Edible Pea Pods

• Snow (Chinese) Peas

• Sugar Snap Peas

• Gumbo• Aids

thickening

GOURDS & SQUASHES

Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics

Merliton or Chayote

• V. Starchy V. Bland

• Can be used Raw• Or, better Cooked

Cucumbers

• 2 Types• Pickling• Slicing

• Seedless, Hothouse or English Cucumber

• Green, Lemon & Pickling

• Waxing to preserve

Squashes

• Winter vs. Summer–Winter Varieties are Cooked– Summer may be eaten Raw

• Squash Blossoms (raw or battered & deep-fried)

Winter Squashes

Summer Squashes

MUSHROOMS & TRUFFLES

Mushrooms

• Fresh, Dried or Canned• Raw and Most Cooking Methods• Store Cool and Dry…in cardboard

box or paper bag!!!• Beware of true Wild Mushrooms,

Purchase from reliable purveyor.

Portabella & Crimini

• Portabella are oversized Criminis

• Portabella…can be used as a meat or “steak” Substitute

Shiitake Mushrooms Stems are inedible Soak Dried in warm

water for 10-20 minutes

Morels

• Should be Cooked (Mild Toxins)• Dirt• S. France Cuisine

Porcini or Cèpe

• Italian Cuisine and Worldwide

• Dried or Fresh• Raw or Cooked

Chanterelles or Black Trumpet

• Same Family• Highly Prized if

French Cuisine

Oyster Mushrooms

• Prized in Asian Cuisine & Medicinally

Hen of the Woods or Maitake

• American and Japanese Cuisine

• Asian Medicine

TRUFFLES

Truffles

• Tubers that grow near Oak Trees• $$$Black (Périgord) & $$$$White

(Piedmontese) Varieties• $100’s to $1,000’s of Dollars per

Pound• Fresh, dried, canned, & processed (in

oil)• Don’t confuse with Chocolate

“Truffles”Session Three

CHRM 1110 Vegetable, Starch & Protein Basics

White Truffle $330,000

Black Truffles, 2 oz. $192

SALADS

Session EightCHRM 1110 Vegetable, Starch & Protein Basics

Salad Greens

• Green, red yellow & brown in color• Leafy Vegetables• Lettuces • Chicory• And Other Greens…

Boston vs. Iceberg

• Softer, buttery • Crisp, holds well

Leaf Lettuce vs. Romaine

• Does not ship well• Red & green types

• Crisp, holds well• Holds up heavy

dressings

Baby Lettuces

• Or “Mesclun” from Fr. “mescla” to mix.

• Immature varieties of various lettuces

• Orig. Provence• Delicate

Micro Greens

• Smaller than Baby Lettuces

• Includes, kale, lettuce , spinach, carrot, etc

• V. Fragile…Expensive• Garnish

Chicory & Bitter Greens

• Most Slightly Bitter• Hearty and can be

cooked, grilled or braise

Belgian Endive

• Shoot of Chicory Root• Also a purple-tipped

var.• Grown shaded• Very Bitter when

Curly Endive (Frisée)

• Also a Chicory

Escarole

• Also a Chicory

Radicchio

• Looks like a small red cabbage

• Braised or grilled• Used in Cold Salads• As a base for cold

salads

Arugula or “Rocket”

• Cabbage Family• Sim. To Dandelion

Greens• Spicy and Peppery• Use small (tender)

leaves

Dandelion Greens

• Yes, the weed• Use fresh or cooked• Use small leaves,

tender and less bitter

Mâche or Lamb’s Lettuce

• V. Tender & Delicate• Slightly nutty flavor• Pair with other

delicate greens and light vinaigrette

Sorrel

• Tart & Lemony• Sim. To Spinach• Salads, soups, sauces

and purées

Spinach• Flat-Leaf and• Curly or “Savoy” for

cooking

Sprouts• Not Salad Greens

but…• Baby alfalfa, mung

bean, daikon or mustard plants

• Daikon and Mustard can be peppery

Edible Flowers• Edible…pesticide free• Edible and for Garnish• Nasturtiums, calendulas,

pansies, cucumber flowers, & Squash blossoms

• Use only “edible” flowers

Fresh Herbs• Basil• Thyme• Tarragon• Oregano• Dill• Cilantro• Marjoram• Mint• Sage• Savory• Rosemary

Nutrition: Greens• No Fat• Low Calorie• High in Vitamins A, C,

Iron & Fiber• Dressings tend to

make most salads high in fat and calories

Purchasing & Storage• Most packed in Cases of 24

heads• Precut & Prewashed also

– More expensive– Saves labor costs

• Store between 34˚F and 38˚F (Other veg at 40˚F-50˚F)

• Do Not Cut or Wash in Advance

• Do Not store with tomatoes, apples or fruits)

To Tear or Cut?

• Tearing looks better and holds better• Cutting saves time (and labor)• Cab use small scissors for small

greens• Remove tough ribs/stems from

romaine, spinach, etc.

Washing

• All Greens should be washed.• Washed Greens should be dried

completely.

Vinaigrette Dressings

• Classic 3:1 Ratio Oil to Vinegar, temporary Emulsion.

• Can Vary with flavored oils or Acid Strength• Juices and replace some or all vinegar• Olive Oil and Red Wine Vine.• Nut Oils with White Wine or Sherry Vine• Neutral Oils, Canola, Grapeseed, corn,

safflower• Use Herbs, Spices, Shallots, Garlic, Mustard,

Sugar and /or Honey

Other Dressings

• Mayonnaise-Based Dressings– Mayo as a base– Nay include buttermilk, sour cream, vinegar,

fruit juice, vegetables, tomato paste, garlic, onions, herbs, cheese, anchovies boiled eggs

• Emulsified Vinaigrettes– A standard vinaigrette with whole eggs as an

emulsifier

Types of Salads

• Green Tossed Salad• Green Composed

Salad• Bound Salads• Vegetable Salads• Fruit Salads• Marinated (á la

grecque)

Parts of a Composed salad.

• Base– Leaves

that line the plate

• Body–Main

• Garnish• Dressing

Today’s MenuEach Group Choose One:

1) French Lentil Stew Spaghetti Squash with Spinach, Feta, Basil & White Beans

2) White Bean & Squash Curry West Indian Black Bean Stew with Squash

Corn Bread

3) New Orleans BBQ Shrimp with Maque Choux and White Rice

& Andouille Corn Pudding

4) Chickpea, Eggplant, and Tomato Tarts, Falafel & Pita Bread

French Lentil Stew, Spaghetti Squash with Spinach, Feta,

Basil & White Beans

White Bean & Squash Curry West Indian Black Bean Stew with

Squash

New Orleans BBQ Shrimp with Maque Choux and White Rice

& Andouille Corn Pudding

Chickpea, Eggplant, and Tomato Tarts

Legumes Beans & Peas Fr. Haricots, pois; It. Fagioli Pods with a single row of seeds Fresh &...

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