ENCYCLOPEDIA - ENPAB

ENCYCLOPEDIAFOODSOF

P a r t I I

Part I of this book reviewed the relationship of diet to health and provided recommenda-tions for choosing foods and planning diets that contribute to health. The healthiest

diets are based on a variety of plant foods—whole grains, vegetables, fruits, legumes, andnuts. Animal products and added fats and oils, sugars, and other sweeteners are best consumedin small quantities. The Food Guide Pyramid reviewed earlier in this book graphicallyemphasizes the proportions of these foods in the daily diet. Accordingly, we have arrangedthis section with priority given to grains, fruits, and vegetables—those items that shouldpredominate at every meal and that most people need to consume in greater quantities.Animal products—meat and other high-protein foods and dairy foods—are also discussed.However, these are the foods that should make up relatively smaller parts of our diets.

Part II introduces you to many foods from which you can choose and provides you withknowledge about the nutrients these foods have to offer. In addition, we provide informa-tion about the sources of the foods you purchase and eat—the individual plants and animals,how they are processed to the products that appear on store shelves, and some of the historyof these foods in our diet.

Before we introduce the foods themselves, we want to explain the arrangement andpresentation of food items in these sections. Because this book is written for a North Americanaudience, we have included food products that are available to most North Americans.Within the sections on Fruits and Vegetables, we have listed items by their common namesin alphabetical order; when a food has more than one common name, the index should helpin locating the item. Where there is a difference between the cultural or common use orperception of an item and its botanical nature, we have listed it according to common usageand mentioned the difference in the text. For example, although cucumbers, eggplant,squash, and tomatoes are botanically fruits, they are listed withinthe vegetable section, because most American consumersthink of them as vegetables.

The nutrient compositions of foods are derivedfrom the current version of the U.S. Departmentof Agriculture (USDA) nutrient compositiondatabase. This database is maintained and updatedregularly by USDA laboratories and is the basis ofmost systems for estimating the nutrient content of foods and diets.

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152 Part II: Encyclopedia of Foods

153

Fruits

Our earliest ancestors built their diets entirely of vegetables, fruits, seeds, grains, legumes, andnuts. Throughout history, “fruit” has referred to any plant used as a food. More recently,

“fruit” has come to mean the edible pulp or fleshy layer around a seed. In the 18th century, theword acquired a botanical definition: the organ derived from the ovary and surrounding theseed. At the same time, culinary custom defined fruits by their sweetness (or the balance of sweetto sour) and by how they are used in the meal, primarily as dessert. Thus, even though eggplant,cucumber, squash, and tomatoes are technically fruits, we call them vegetables.

Until recently, the availability of a fruit during the year depended on its growing season. Forexample, strawberries appeared in April and May, melons in August and September, whereassome fruits, such as apples and bananas, were available year-round. Today, reliable transporta-tion brings fruit of every type to our markets year-round, although some imported fruits may bemore costly during the winter than their domestic counterparts are in the summer when theyare in season.

The revised Dietary Guidelines for Americans includes as 1 of its 10 principles the advice toeat a variety of fruits (and vegetables) daily. (For a discussion of the Dietary Guidelines and the5 a Day program, see Chapter 1, page 8.)

To help you to be better informed and better plan your menus, this section provides informationon the origin and nutrient content of many fruits. [(See the Appendix, page 434, for furtherinformation about the nutrient content of fruits.)] Fruit is a valuable source of fiber, vitaminC, some of the B vitamins, vitamin A, and other antioxidants and phytonutrients. (See theAppendix, Phytochemical Contents of Selected Foods, page 484).

The tables of nutrient values in the Fruits section are based on serving sizes specified by theU.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligramsand micrograms tend to be rounded to one decimal point, grams are rounded to whole numbers).Nutrient claim statements listed beneath the common name of each fruit are based on the servingsize specified and the definitions in Chapter 4 (see sidebar: Nutrient Claims, page 92). Forexample, 1 medium apple is considered a good source of vitamin C, because an apple provides 13percent of the Daily Value for vitamin C. A food that is high in a particular nutrient provides 20percent or more of the Daily Value for that nutrient per serving.


Varieties

The Florida Sweet variety, commonlygrown in California, yields large, juicyfruits that have a taste similar to apples.Manoa Sweet, a variety developed inHawaii, has orange-red fruits that are espe-cially sweet. A dwarf variety, which growsto a height of only 2 feet, can tolerate lowertemperatures than the other varieties andis suited for container cultivation.

Origin & botanical facts

The acerola is believed to have originatedin the Yucatán peninsula of Mexico.Since its discovery, the plant has beenintroduced throughout the tropical andsubtropical regions of the world, but it isstill primarily grown in and around theWest Indies.

The acerola is a large, bushy shrub thatcan attain a height of 15 feet. Althoughthe plant grows best in hot tropical low-lands with medium to high rainfall, it isalso very drought-tolerant. Acerolas need

protection against frost and winds becausetheir root system is shallow and they canbe toppled by high winds. The leaves arecovered with hair, are light to dark green,and become glossy when mature. Thesmall, white to pink flowers bloomthroughout the year. Because up to 90percent of the blossoms fall from theplant, only a few of the flowers set fruit.When grown from seed, plants begin tofruit after 2 or 3 years. An 8-year-old treemay yield 30 to 60 pounds of fruit a year.

Uses

Because acerolas deteriorate quickly andundergo rapid fermentation once removedfrom the tree, they should be refrigeratedif not used immediately. Unrefrigeratedfruits can develop mold within 3 to 5days. Acerolas can be eaten raw, madeinto jams and jellies, or puréed into juice.They have been used as a supplementalsource of vitamin C, to make baby food,and as an ingredient in ice cream.

Nutrient composition

Acerolas contain the most concentratedsource of natural vitamin C of any knownfruit, 100 times the vitamin C contentof oranges and 10 times that of the guava.Green (unripe) fruits have twice the vit-amin C content of ripe fruits. They arealso a good source of vitamin A (beta-carotene).

Nutrient Content

Energy (kilocalories) 31Water (%) 91Dietary fiber (grams) 1Fat (grams) 0Carbohydrate (grams) 8Protein (grams) 0

Minerals (mg)Calcium 12Iron 0Zinc 0Manganese –Potassium 143Magnesium 18Phosphorus 11

Vitamins (mg)Vitamin A 75 REVitamin C 1,644Thiamin 0Riboflavin 0.1Niacin 0Vitamin B6 0Folate 14 μgVitamin E 0

Note: A line (–) indicates that the nutrientvalue is not available.

SERVINGSIZE:

1 cup

Acerola

Family MalpighiaceaeScientific name Malpighia punicifolia L.,

Malpighia glabra L.Common name Barbados cherry, West

Indian cherry, cereza

♥ High in vitamin C

♥ A good source of vitamin A (beta-carotene)

Acerolas are round or oval, cherry-like fruits that range from 2 to 4 inches indiameter. When ripe, the skin turns bright red. The soft, juicy flesh is yellowand has a slightly tart flavor.

Nutrient Content


Minerals (mg)Calcium 10Iron 0Zinc 0Manganese 0Potassium 159Magnesium 7Phosphorus 10

Vitamins (mg)Vitamin A 7 REVitamin C 8Thiamin 0Riboflavin 0.1Niacin 0Vitamin B6 0.1Folate 4 μgVitamin E 0

Fruits 155

Varieties

Thousands of varieties of apples are grownworldwide. As a result, apples are avail-able in a seemingly endless array of colors,crispness, texture, size, sweetness, and aroma.Some of the more popular varieties in theU.S. marketplace are the Red and GoldenDelicious, Granny Smith, Fuji, Gala, andRome Beauty.


The apple is native to Asia and easternEurope. The earliest recorded descrip-tion of apples appears in Greek literatureof the 4th century B.C. The first applescultivated in the New World were grownfrom seed brought by the Pilgrims.Today, the leading apple-producingnations are Russia, China, the UnitedStates, Germany, France, and Italy. Inthe United States, nearly half the domesticcrop is grown in Washington, and NewYork, California, Michigan, Pennsylvania,North Carolina, and Virginia produce formuch of the rest of the domestic market.

SERVINGSIZE:

1 medium (138 g)

Applebreakfast cereal. Characteristics of flavorand texture determine the optimal varietiesfor each use. Crisp, crunchy, juicy, sweetor sweet-tart apples such as the GrannySmith, Fuji, Gala, or Red Delicious arebest for eating. In general, firm-fleshed,tart apples such as the Golden Deliciousand Rome Beauty are best for bakingwhole. Tart or slightly sour varieties aregood for pies and applesauce.


A medium-sized fresh apple is a goodsource of vitamin C; however, most ofthe vitamin C is lost when the apple iscooked or made into juice.

Apples are a good source of dietaryfiber in the form of pectin.

Family RosaceaeScientific name Malus pumila,

Malus sylvestris, Pyrus malusCommon name apple

♥ Good source of pectin, a soluble fiberthat helps reduce blood cholesterol

♥ A good source of vitamin C

The apple is a pome, a round fruit that consists of firm, juicy flesh covered by athin, tough, edible skin and surrounding a cartilaginous, seeded core. The skincolor of apples can range from dark green to yellow to bright red, or somecombination of these colors. Apples that are just ripe are crisp and juicy, whereas those that are overripe attain an aromatic flavor and a slightly mealy texture.

Apples can grow virtually anywherewith a moderate climate, although somevarieties are better suited to a particularregion. Because fruit-bearing seasons varyby variety and region, apples are availableall year. Standard-sized trees reach aheight and spread of 25 feet and require5 to 10 years to fruit. Recently, dwarfand semidwarf trees have emerged; theserequire as few as 2 years to bear fruit.

Uses

When selecting apples, choose those withfirm flesh and tight skin that is free ofbruises, soft spots, and holes. Largerapples tend to be more mealy than smallones. To ripen apples, keep them at roomtemperature. Apples store well for longperiods refrigerated or in a cool, dry place.Sliced apples quickly turn brown on expo-sure to air; however, this can be prevent-ed by dipping the fruit into acidulatedwater (dilute lemon juice).

As one of the most popular fruits inthe United States, apples are widespreadin the American cuisine. They are usedin salads, alongside meats, and in pilafs,desserts, preserves, juices, cider, pies,breads, cakes, and alcoholic beverages(such as the liqueur calvados). Driedapples make tasty snacks or additions to


Varieties

Approximately 12 varieties of apricotsexist, with flesh that varies from yellowto deep orange. Some of the betterknown varieties are the Blenheim, theTilton, the Patterson, and the Castlebrite.


The world’s leading producers of apricotsare Turkey, Italy, Russia, and Greece.Ninety percent of the U.S. domesticmarket is supplied by growers inCalifornia; Utah and Washington supplythe rest. During the off-season, apricotsare imported from Chile and NewZealand. Apricot trees grow to about 20feet in height and spread to a width of 30feet. The white or pink flowers appear inearly spring and give way to fruits in latesummer. Because of this early flowering,apricot yield may be limited by late froststhat kill the flowers. The domestic cropis available from mid-May to mid-August,and imports arrive in December andJanuary.

Nutrient Content



Vitamins (mg)Vitamin A 183 REVitamin C 7Thiamin 0Riboflavin 0Niacin 0Vitamin B6 0Folate 6 μgVitamin E 1

SERVINGSIZE:

2, raw (70 g)

Apricot

Family RosaceaeScientific name Prunus armeniacaCommon name apricot

♥ Good source of vitamin C

♥ High in vitamin A (beta-carotene)

The apricot is a round, fleshy fruit that is closely related to the peach, plum,almond, and cherry. It has a single seed enclosed in a stony shell. The edible, pale-orange skin is smooth and velvety. The flesh is drier than that of most other fruits.

Uses

Apricots are best when purchased ripe orslightly underripe and allowed to ripenin a paper bag. Green-tinged fruits willnot ripen properly and should be avoided.Ripe apricots can be stored in the refrig-erator up to a week, but apricots that aresoft and juicy should be eaten within aday or two of purchase. Apricots shouldbe washed just before they are eaten.They are excellent eaten out of hand orused in any recipe that calls for peaches ornectarines. Apricots should not becooked for an extended time because theytend to lose their flavor rather quickly;poaching is an ideal cooking method.Dried apricots are a convenient, nonper-ishable snack.


Fresh apricots are high in vitamin A (beta-carotene) and are a good source of vita-min C. (See the Appendix, page 434, forthe nutrient content of dried apricots.)

Fruits 157

Nutrient Content


Minerals (mg)Calcium 22Iron 2Zinc 1Manganese –Potassium 1,204Magnesium 78Phosphorus 82

Vitamins (mg)Vitamin A 123 REVitamin C 16Thiamin 0.2Riboflavin 0.2Niacin 3.8Vitamin B6 0.5Folate 124 μgVitamin E 3


Avocado

SERVINGSIZE:

1 medium (200 g)

Varieties

The two most commonly sold varietiesof avocados in the United States are theHass and Fuerte, both grown in California.The Guatemalan Hass avocado, the mostpopular variety, has a thick, pebble-tex-tured and purplish skin and usuallyweighs no more than 12 ounces. TheFuerte avocado, a Guatemalan-Mexicanhybrid, has a more pronounced pearshape and is slightly larger than the Hass.It has a shiny, thin, dark-green skin withsmall, raised, pale spots. Florida-grownvarieties, which are Mexican in origin andinclude the Booth, Waldin, and Lula, arelarger, less costly, and more perishablethan California avocados. In addition,they contain less fat and fewer caloriesand lack the rich, creamy flavor of theCalifornia varieties.


The avocado, native to the tropics and sub-tropics of Central America, was first cul-tivated in the United States in the mid-1800s in Florida and California. Ninetypercent of today’s domestic crop of avoca-dos is grown in California. With a har-vest of 168,000 tons, the United States isthe second-largest grower of avocados inthe world, behind Mexico at 718,000 tons.

The avocado tree, a popular shade treein rural and suburban Hawaii, California,and Florida, is a dense evergreen that mayreach a height of 80 feet.

Avocados do not ripen on the tree;ripening is inhibited by hormones pro-duced by the leaves. This delay in ripen-ing is a commercial advantage becausethe fruit may be left unharvested for longperiods (up to 7 months). However, over-ripe avocados may seed internally andbecome moldy.

Uses

Avocados that are unblemished and heavyfor their size are best. Ripe avocados yieldslightly to finger pressure, but if the fingerleaves a dent, the avocado may be over-ripe. Ripening can be hastened by enclos-ing the fruit in a paper bag and leaving atroom temperature. Ripe avocados shouldbe refrigerated and used within 1 to 2 days.

Because cooking destroys the flavorof avocados, it is not recommended.Fresh avocados can be sliced and addedto cooked dishes just before serving. Theycan be diced and mixed into salads,mashed to use in toppings or dips, puréedto use in cold soups and desserts, or

julienned to include in sushi rolls. Whenexposed to air, avocado flesh discolorsquickly. Addition of lemon or lime juiceto mashed or puréed avocados can delaydiscoloration. Placing an avocado pit ina bowl of mashed avocados will notprevent discoloration.


Avocados are known for their high fatcontent; however, most is monounsaturatedfat. They are low in saturated fat and aresodium- and cholesterol-free. Avocados area good source of dietary fiber. They alsocontain lutein, one of the carotenes that is aphytochemical with antioxidant properties.

Family LauraceaeScientific name Persea americana Common name avocado, alligator pear

♥ Rich source of monounsaturated fat

♥ Good source of fiber

The avocado is a pear-shaped fruit with skin that can be thick or thin, green or purplish black, and smooth or bumpy, depending on the variety. The flesh of the avocado is pale yellow-green and has the consistency of firm butter and a faint nut-like flavor.


Varieties

The familiar yellow banana sold in theUnited States is the Cavendish variety,which is 5 to 10 inches in length andavailable all year. Red bananas from LatinAmerica are slightly wider and are heavierand sweeter than yellow bananas. Theirred skin turns purple when ripe. Manzanobananas (also called finger or applebananas) are short and chubby with amild, strawberry-apple flavor. They turnfully black when ripe. Plantains (also calledgreen or cooking bananas), thick-skinnedbananas that range from green to yellowto brown-black, are a staple food in manyparts of the world. When unripe plan-tains are cooked, they have no bananaflavor; however, when cooked ripe, theyhave a sweet banana taste and a slightlychewy texture.


Originating in the Malaysian region about4,000 years ago, the banana was not intro-duced to the Americas until the PhiladelphiaCentennial Exhibition of 1876. Today, thebanana is the leading fresh fruit sold in

Nutrient Content



Vitamins (mg)Vitamin A 9 REVitamin C 11Thiamin 0.1Riboflavin 0.1Niacin 1Vitamin B6 0.7Folate 23 μgVitamin E 0

Banana

SERVINGSIZE:

1 medium, raw (118 g)

The banana is an elongated, curved, tropical fruit with a smooth outer skin that peels off easily when the fruit is ripe. Bananas are harvested while still green but may be ripened under controlled conditions before being delivered to the grocery store. Yellow bananas are fully ripe when the skin has small flecks of brown. The flesh of the ripe banana has a distinct creamy texture and sweet fragrance.

Family MusaceaeScientific name Musa paradisiaca L.Common name banana, plantain

♥ High in vitamin B6

♥ A good source of vitamin C,potassium, and fiber

ripen (as most of the starch converts tosugar) and are most often consumed rawor in desserts such as puddings, pies, andsweet breads. Banana slices should bedipped into acidulated water (dilutelemon juice) to prevent browning.Puréed banana can be added to pancakebatter. Because they are rich in tannins,plantains are bitter and must be cookedto be palatable.


Bananas are high in vitamin B6 and are agood source of vitamin C, potassium, andfiber. Red bananas and plantains are goodsources of vitamin A. (See the Appendix,page 436, for the nutrient content ofplantains.)

the United States and the second leadingfruit crop in the world. The United Statesgrows about 4,000 tons of bananas annu-ally and imports a total of 1.6 million tonsannually from South America. Worldwide,India is the largest banana grower, followedby Africa, where bananas are mostly keptfor local use.

A banana tree is technically not a tree,but rather a tree-like herb that belongs tothe grass family. It can attain a height of10 to 40 feet when fully grown. The bananais actually a berry that has been cultivatedto have no seeds. The non-woody bananastalk develops a flowering stem and sevento nine buds that each sustain one cluster(hand) of 10 to 20 bananas (fingers). Thestalks are cut after producing the fruit, andnew stems grow from buds in the rootstock.

Uses

Ripening of green bananas can be hastenedby putting the fruit into a paper bag. Ripebananas can be stored in the refrigeratorfor up to 2 weeks; although the skin turnsdark brown, the fruit remains edible.Unripe bananas should not be refriger-ated. Bananas become sweeter as they

Berry is a general term for fruits that are usually small, rounded, and pulpy with seeds embedded in a juicy flesh. The term is loosely applied to a range of fruits belonging to vastly diverse botanical families. Aside from the more popular berries such as the blackberry, blueberry, cranberry, currant, raspberry, and strawberry, there are a host of less common species, each with its own distinctive shape, color, fragrance, and taste. Berries were a staple in the diets of our hunting-and-gathering ancestors and still play an important role in the culinary traditions of many peoples around the world. American Indians used various types of berries as food, medicine, dyes, and food preservatives. Early American settlers developed a taste for the many varieties growing wild in woods and fields of North America, and they learned to use the berries for food and medicine.Research has shown that several berries have medicinal properties. (Cranberries and blueberries help prevent urinary tract infections.) Most berries contain generous amounts of vitamin C, and some are a good source of fiber because of the skin and seeds.

Fruits 159

Blackberries are high in vitamin C, area good source of dietary fiber, and containellagic acid, a phytochemical that may helpprevent cancer.

Blueberry

Family EricaceaeScientific name Vaccinium myrtillisCommon name blueberry

the Marion (a tart variety). Boysenberries,loganberries, ollalaberries, sylvanberries,and tayberries are hybrids of blackberriesand raspberries.

Blackberries are found throughoutthe temperate zones of the world, growingwild in meadows and at the edge of forests.The bushes flower in spring and bear fruitthroughout the summer. Borne in looseclusters on stems that grow from thecanes, the berries change from green tored and then to purplish black as theyripen. Blackberry bushes are so vigor-ously invasive that they are considered aweed in some areas.

Plump, deeply colored blackberriesare the most delicious to eat, and immaturered berries are tart. Blackberries are bestused immediately, because they spoilquickly. They can be lightly covered andrefrigerated for 1 to 2 days. Blackberries canbe eaten fresh; used as a topping foryogurt, ice cream, and pancakes; tossedinto a fruit salad; puréed to make a dessertsauce; or made into blackberry pie. About98 percent of commercially producedberries are processed into jams, fillings,juices, wines, and brandies.

Blackberry

Family RosaceaeScientific name Rubus fructicosus

(European), Rubus villosus (American)Common name blackberry, bramble berry,

dewberry, goutberry

Berries

Also called bramble berries because theygrow on thorny bushes (brambles), black-berries range from one-half to an inchlong when mature and are purplish black.Like raspberries, to which they are related,blackberries are oblong and are made upof small edible seeds that are encased injuicy globules adjoining a fleshy base.

The most common varieties of black-berry are the Cherokee (a sweet variety) and

Blueberries, a species native to NorthAmerica, grow in shades varying from lightblue to dark purple. Round to oval, theberries have a smooth skin that is somewhatwaxy and covered with a powdery silver film


Berriesprogresses. The berries are very perishableand easily damaged by improper handlingand extreme temperatures.

Blueberries are one of the most popu-lar berries in the United States, secondonly to strawberries. They can be eatendried or fresh as a snack food; added tocereals, salads, yogurt, or ice cream; usedas an ingredient in pancakes, muffins,pies, breads, or sauces or as cake topping;or puréed to make jam or jelly. Althoughthe blueberry season is short, berries canbe bought in the off-season in frozen,canned, or dried form.

Blueberries are a good source ofvitamin C.

Recent research has shown that blue-berries may help prevent urinary tractinfection by increasing the acidity ofurine, which helps destroy bacteria, andby preventing bacteria from colonizingon the bladder walls.

Cranberry

Family EricaceaeScientific name Vaccinium macrocarpon,

Vaccinium oxycoccusCommon name cranberry, bounceberry,

lingonberry

or “bloom.” Blueberries were once calledstar berries because of the star-shaped calyxon the top of each fruit. Cultivated blue-berries can be as large as 3/4 inch in diame-ter, although the “wild” varieties are only1/4 to 1/2 inch in diameter.

At least 50 species of blueberries, bothcultivated and wild, have been identified.The two types of cultivated blueberries arehighbrush and rabbiteye. Highbrushblueberries, V. corymbosum L., are grownthroughout North America, whereas therabbiteye varieties, V. ashei Reade, are betteradapted to southern regions of the UnitedStates. Lowbush (wild) blueberries, V.angustifolium Ait., grow naturally in Maine,Nova Scotia, and Quebec. These plantsproduce blueberries that are prized for theirintense flavor. The lowbush (wild) blue-berry varieties grow to about 3 feet inheight, whereas the highbush and rabbiteyecultivars can grow to more than 10 feet ifnot pruned. The desirable flavor, color,and texture of today’s cultivars are the resultof nearly 100 years of hybridization.

Blueberries have been used as a sourceof food and folk medicine for thousands ofyears. Early explorers of North America,such as Lewis and Clark, noted thatAmerican Indians smoked the berries to pre-serve them for winter and pounded theberries with beef to make a jerky called pem-mican. Blueberries were also appreciatedby the early American settlers as both a foodand a medicine.

The blueberry plant is a compact,woody shrub that is related to the bilberry,cranberry, and huckleberry. Blueberriesgrow in clusters, but because the berriesripen at different times, they must behandpicked to harvest the best of the earlyfruit. Later, a harvesting machine is usedto gently shake each bush so that only theripe berries fall off. The blueberry sea-son lasts only from mid-April to lateSeptember, beginning in the southernstates and moving north as the season

maroon. About one-third of an inch indiameter and half-inch to an inch long, thecranberry has seeds that are attached to thecenter of the fruit and are surrounded by atart white pulp. Also called bounceberries,because they bounce when ripe, cranberriesbelong to the same family as blueberriesand huckleberries; but unlike these fruits,cranberries are too tart to eat raw.

Cranberries are divided into threetypes. The most common is the largeVaccinium macrocarpon, grown for com-mercial purposes. Vaccinium oxycoccus,commonly called the mossberry or smallcranberry, is found wild in some areas.Vaccinium vitis-idaea, or the lingonberry,grows well in very cold climates and iscurrently being developed as a crop inseveral eastern European countries.

Cranberries grow on a flat, woody,evergreen “vine” that thrives in acidic soil.Cranberry vines are planted in peat bogsprepared in a way that allows the plantsto be covered with water to protect themfrom cold damage. The pink or purplecranberry flowers can be self-pollinated,but crop yield is much greater when beesare used to facilitate pollination. Theberries are borne on short uprights 6 to 8inches in length that rise from a densemass of stems on the soil surface.

Cranberries are extensively cultivatedfor commercial use in the northern states.Massachusetts is the largest producer,followed by Wisconsin, New Jersey,Washington, and Oregon. Cranberrycultivation is also common throughoutCanada. Harvested between Labor Dayand Halloween, cranberries enjoy theirpeak market season from Octoberthrough December.

The Pilgrims dined on cranberrydishes at the first Thanksgiving in 1621.Once only a traditional holiday food,cranberries are now consumed through-out the year as juice drinks, dried snacks,sauces, and relishes. Because of their sour

Cranberries, which are native to NorthAmerica, are small, smooth-skinned, roundberries that are glossy deep red to red-

Fruits 161

leaves resemble those of the maple treein shape, but they are pale green on blackcurrant bushes and dark blue-green onred currant plants. Some varieties areupright, and others spread. The self-fertilizing flowers that give rise to redcurrants are green, and those thatproduce black currants are pink. Plantsare generally pollinated by insects. Theberries, averaging about a fourth of aninch in diameter, hang in clusters fromdelicate, drooping stems called strigs.Currants prefer cold climates, heavy,moist, enriched soil, and full sun or lightshade. Although they can be propagatedby seed in the spring or by cuttings inthe early fall, bushes grown from seedproduce no fruit for 2 to 3 years.Pruning to remove wood that is morethan 3 years old encourages the growthof new shoots.

Black currants are harvested selectivelyas they ripen and before they shrivel andfall from the bush. Red and white cur-rants are pulled by the cluster to avoiddamaging the delicate fruit. If the berriesare going to be used for jams or jellies,they must be picked before they ripenfully because that is when the fruit pectinlevels are highest. Berries grown for eat-ing are allowed to ripen on the bush forseveral weeks after achieving full color.A mature currant bush can produce upto 4 quarts of fruit each year.

Because of their tartness, currants,particularly black currants, are rarely eatenas fresh fruit. Instead, they are made intojams and jellies or used in pies and sauces.Black currants are sometimes soaked inbrandy or made into wine, sometimesmixed with honey and spirits. Black cur-rants are the basis for the French liqueurcrème de cassis. An infusion of the youngleaves of the black currant shrub makesa drink similar to green tea.

Currants are high in vitamin C. Blackcurrants are a good source of potassium.

taste, they must be combined with sweetfoods such as sugar or orange juice tomake them palatable. Only about 10 per-cent of the commercial crop is sold fresh;the rest is processed into juice or cannedcranberry sauce.

Cranberry juice cocktail is consideredeffective for preventing or treating urinarytract infections, in part because of its highacidity and its ability to inhibit bacteriafrom adhering to the lining of the urinarytract.

Fresh cranberries are a good source ofvitamin C. In addition, they contain bio-flavonoids, plant pigments with antioxi-dant properties.

Currant

Family SaxifragaceaeScientific name Ribes rubrum, Ribes

vulgare, Ribes petraeum, Ribes sativum,Ribes nigrum, Ribes ussuriense

Common name currant (red, pink, white,black, and Asian)

Currants are small, spherical berries withthin, translucent skin that can be red, pink,white, or black. They have a soft, juicypulp that contains several edible seeds.The flavor of currants varies from slightlyto exceedingly tart. True currants are notto be confused with the zante currant, avariety of small, dried grape (raisin).

Currants are categorized by theircolor. Common red currants include theRed Lake, a mild-flavored, bright-redberry, and the Perfection, a medium tolarge, flavorful variety. The WhiteImperial, a small, round, white berry thatgrows on a spreading bush, has the lowestacid content of any currant. The mostcommon pink currant is the Gloire desSablons, an ancient French variety withpink flesh and colorless skin. TheBoskoop is a well-flavored black currant,produced on a vigorous, upright bush. TheWilloughby is a mild, black Canadiancurrant that is hardy to cold and sun andresists mildew.

Currants appear to have originated innorthern Europe, northern Africa, Siberia,and in the Western Hemisphere, wherethey were eaten by American Indians wellbefore their first contact with Europeans.American Indians historically have usedcurrants for both food and medicinalpurposes. The Coast Salish Indians ofVancouver Island boiled the fruit and driedit into rectangular cakes for use as a win-ter food. The Woodlands Cree Indiansused currant jam as a condiment for fish,meat, and bread. Before 1550, the Englishcalled this fruit ribes, a name of ancientIndo-European origin. Subsequently, theberries came to be called currants, a wordderived from the berry’s resemblance tothe dried Greek raisins that are made fromsmall seedless grapes. English andEuropean colonists in the Americas foundcurrants growing wild in woods and fieldsand quickly developed a taste for them.Today, currants are commonly cultivatedin Europe, Canada, New Zealand, and theUnited States. Europeans and Canadiansseem to prefer black currants, and the lesstart red and white varieties are more pop-ular among Americans.

Currant plants are fast-growing,deciduous, perennial shrubs that canreach 5 feet in height and width. Their


BerriesElderberry

Family CaprifoliaceaeScientific name Sambucus canadensis,

Sambucus coeruleaCommon name elderberry

The fruit consists of a translucent skintightly surrounding a white pulp thatencloses several small seeds. The berriesrange from a fourth to an inch in diameter.

Most varieties of gooseberry availablein the United States are hybrids of the twomain species, European and American.The fruits of the European variety areabout 1 inch in diameter. The Americanvariety is smaller and rounder and is pinkto purplish-red when mature.

The European gooseberry is nativeto the Caucasus Mountains and northernAfrica, and the American variety is nativeto the northeastern and north centralregions of the United States. Gooseberrieshave been cultivated in Europe since the15th century. The plants are very resis-tant to cold temperatures and grow wellin cool, temperate climates.

Gooseberry plants are small, decidu-ous, woody shrubs, about 4 to 5 feet inheight, with prominent thorns at thenodes. The fruits are produced along thestems singly or in small groups of two tofour. The fruits generally drop from theshrub when they are overripe.

Because of their tartness, gooseberriesare usually cooked with sugar and noteaten fresh. This tart but versatile berrycan be used by itself or blended with otherfruits to make pies, jams, or jellies.Gooseberry sauce prepared from under-ripe berries complements such dishes asroasted goose or duck. Gooseberries arealso made into wine or vinegar. Fordesserts, the larger, thinner-skinned,sweeter types are picked when fully ripe.The European gooseberry is usually pre-ferred to the American type.

Gooseberries are high in vitamin Cand are a good source of fiber andbioflavonoids, plant pigments withantioxidant properties.

feet in height, or as a small tree, up to 20feet in height, with hollow stems thatsupport large compounded leaves. Idealgrowth conditions include rich, sandysoil and direct sunlight or medium shade.The plant can be found growing wild inmeadows or pastures or along roadsides.The plant produces sprays of small, whiteflowers, up to 6 inches in diameter, thatgive way to large clusters of berries, 6 to9 inches wide.

Because of the tartness of the freshfruit and a toxic alkaloid that is containedin the seeds (which is destroyed by heat),the berries are always cooked beforeeating. Alternatively, the berries can beadded to pies or made into jam or wine.

Elderberries are high in vitamin C,fiber, and bioflavonoids, plant pigmentswith antioxidant properties.

Gooseberry

Family SaxifragaceaeScientific name Ribes hirtellum (American

gooseberry), Ribes grossularia (Europeangooseberry)

Common name gooseberry

Elderberries are tiny berries that rangefrom purple-red to blue and purple-black.

The elderberry tree is an Americanversion of the common elder tree that is foundon European, Asian, and northern Africansoils. The eastern elderberry Sambucuscanadensis and the Western Sambucuscoerulea are two common varieties.

The elder tree, which belongs to thehoneysuckle family, has been around forcenturies and may date back to the StoneAge. The Egyptians harvested its flowersand extracted their essence to use asmedicine and to beautify the skin. In theMiddle Ages, it was believed that the eldertree was home to witches and that cut-ting it down would create trouble bydisturbing those residing in the branches.In contrast, the Russians and the Englishbelieved that the elder tree warded off evilspirits. Hence, it was considered goodluck to plant an elder tree near one’shome. The Sicilians believed that sticksof elder wood could kill snakes and driveaway thieves.

The plant is an evergreen that liveseither as a large shrub, no more than 12

Gooseberries are round fruits that varyfrom white to yellow, green, pink, red,purple, and nearly black. The color ofthe fruit is most intense in full sunlight.

Fruits 163

which are the essential food for silkworms.The white mulberry became naturalizedin Europe, and both the trees and the silk-worms were introduced to the UnitedStates in early colonial times in an attemptto start a silk industry.

Mulberries can be eaten raw or used tomake jams, jellies, sorbet, ice cream, frozenmeringue, pudding, and sauces. Slightlyunripe, tart berries are best for making piesand tarts. Mulberries also make aninteresting wine and are excellent as driedfruits. In medieval England, the berrieswere puréed to make murrey, which wasadded to spiced meats or used as a pudding.

Mulberries are high in vitamin C.

Raspberry

Family RosaceaeScientific name Rubus idaeus, Rubus

strigosusCommon name raspberry

from the stem, the core remains behind,leaving a hollow cavity in the fruit.Raspberry varieties are distinguished bycolor. Red berries are the most commonand popular, black raspberries are some-what smaller and less round, and goldenberries, which are available only in limitedquantities, can vary from yellow to orange,amber, and even white. Raspberries arefragrant and sweet, with a slight tartness.The raspberry is sometimes consideredthe most intensely flavored of the berryfamily.

Traces of wild raspberries have beenfound at prehistoric sites in Asia, andAmerican Indians used wild raspberriesmedicinally. Red raspberries have beencultivated in Europe for more than 400years, brought home by Crusaders whofound them growing in the Mount Idaregion in Turkey. During the 18thcentury, the cultivation of raspberriesimproved, and by the 19th century, theywere being grown widely throughoutEurope and North America. By the 1860s,more than 40 varieties were known. Today,about 90 percent of all domestic rasp-berries are grown in Oregon, Washington,and California, with some imported fromCanada and Chile during the off-peakseason.

Raspberries are thorny, perennialbushes that can reach heights of 10 feet.They prefer cool summers, mild winters,and a dry harvest season. Three years isrequired for the bushes to begin produc-ing the delicate white flowers from whichthe berries form on erect stalks or canes.Mature berries must be handled carefullybecause they are fragile and easily damaged.Some are packed in small containers forthe fresh market, but the bulk of the har-vest is processed into frozen, concentrated,or canned forms.

Raspberries are best eaten within 1 to2 days of purchase. If possible, they shouldnot be washed, because they absorb water

Mulberry

Family MoraceaeScientific name Morus speciesCommon name mulberry

Botanically, the mulberry is not a berrybut a collective fruit. After the flowersare pollinated, they and their fleshy basesswell and become succulent and full ofjuice, like the drupes of a blackberry,which the mulberry resembles in size andshape.

There are three principal species, thenames of which refer not to the color ofthe fruit but to the color of the buds. Theblack mulberry (M. nigra) is native towestern Asia and has been grown inEurope and the Middle East since ancienttimes for its fruits. Large, juicy, and bluishblack, the black mulberry is no doubt themost flavorful, with its refreshing com-bination of sweetness and tartness. TheAmerican, or red, mulberry (M. rubra),indigenous to the eastern United States,grows wild from Massachusetts to the GulfCoast. Usually a deep red-purple, the redmulberry is not as tasty as its black cousin.The white mulberry (M. alba) is the leasttasty of the three, with an unpleasantsweetness that lacks the pleasing tartnessof the black mulberry. The plant is nativeto eastern and central China, where thetree has long been cultivated for its leaves,

Raspberries are small aggregate fruits,composed of numerous, small drupelets,each containing a small seed andclustering together around a central core.They range from a half to an inch or morein diameter. When the berry is picked


Berriesand become mushy, but they can be rinsedquickly just before serving. Whole berriescan be frozen for up to 1 year.

Fresh raspberries make a delicious top-ping for cereals, pancakes and waffles,yogurt, puddings, cake, and ice cream; acolorful, sweet addition to fruit or greensalads; and an excellent snack eaten rightout of hand. They can be preserved inbrandy or syrup or added to vinegar to makea delicious salad dressing. Raspberries makewonderful tarts, jams, jellies, compotes,wine, and beer and are an elegant additionto champagne and punch. Cooked rasp-berries, mixed with a touch of lemon ororange juice to enhance their color, makea tasty sauce for chicken and fish dishes.

Raspberries are high in vitamin C andare also a good source of both soluble andinsoluble fiber.

STrawberry

Family RosaceaeScientific name Fragaria vesca, Fragaria

americanaCommon name strawberry

are pollinated. The real fruits are the 200seeds, called achene, that cover the berry’ssurface. The plant itself is a low-grow-ing perennial that produces horizontalrunners, or stolons, that spread out fromthe base and take root to form new plants.

The hundreds of varieties of straw-berries in the United States, which vary insize, color, and taste, are distinguishedprimarily by their locale. Some Californiavarieties include Chandler, Selva,Seascape, and Camaroso. Florida vari-eties include the Florida 90, with large,red, flavorful fruit; the Tioga, a large,vigorous plant with medium-qualityberries; the Florida Belle, a disease-resis-tant variety with red, conical fruit; andthe Sequoia, with high-quality fruit thattends to be soft when ripe.

Strawberries, which are native toEurope and North and South America,thrive in temperate zones throughout theworld and have a history more than 2,000years old. Wild strawberries, which aresmaller but more fragrant and flavorfulthan cultivated varieties, grew in Italy asearly as the 3rd century B.C. AmericanIndians are known to have cultivatedstrawberries by the 17th century to eatfresh and also dried and added to wintersoups. They also used them medicinally,to make dyes, and as preservatives forother food. In the early 18th century, theFrench developed larger strawberries bycrossing two wild varieties. These plantsare believed to be the source of the largecultivated strawberries we enjoy today.

Although the source of the name“strawberry” is unknown, it may derivefrom the practice of placing straw aroundthe plants for protection, from therunners that the plant sends out, or fromthe Anglo-Saxon verb “to strew,” whichcould have led to names such as strea-bergen, streberie, straibery, and, finally,the English strawberry.

Strawberries prefer well-drained,moist, sandy soils, warm days, and cool

nights. The flowers, usually white butsometimes pink, give rise to berries thatripen about a month after the blossomsform. Most varieties of strawberry con-tinue to bloom and produce fruitthroughout the harvest season. The fruitis picked at the peak of its freshness anddoes not ripen after harvesting. Becausestrawberries are easily bruised, they arecarefully hand-picked, sorted, and packedin the field and then rushed to coolingfacilities. They are stored for only 24hours before being shipped in refrigeratedtrucks to markets.

In California, where strawberries havebeen cultivated since the early 1900s, thefruit grows 10 months of the year, fromJanuary through November; the peakseason falls between April and June. Infact, California produces more than 80percent of all domestic strawberries, about1 billion tons per year. In Florida, thesecond-largest producing state, straw-berries are grown in the winter monthsonly, and Oregon cultivates berries mostlyfor frozen products. Although other statesproduce strawberries, they usually areavailable only in the warm summer monthsfor local markets. Some strawberries arealso imported from Mexico and NewZealand.

The freshness and flavor of strawber-ries can be preserved if they are notwashed until just before they are to be eaten.Fresh strawberries are most frequentlyserved sliced over small shortcakes, toppedwith whipped cream; used as a garnishfor appetizer and cheese platters; or addedto fresh fruit tarts. Whole, long-stemmedstrawberries dipped in chocolate make anelegant dessert. Strawberries are alsoadded to rhubarb pies and made into pre-serves. Mixed in a blender with low-fatmilk or yogurt, honey, and other fruits,they make a refreshing, nutritious shake.

Strawberries are high in vitamin C.The sweet, juicy, bright-red strawberryis actually not really a fruit in thebotanical sense but a swelling of theplant’s stalks that occurs after the flowers

Fruits 165

Nutrient ContentBlack- Blue- Cran- Currant Elder- Goose- Mul- Rasp- Straw-berry berry berry (red) berry berry berry berry berry

Energy (kilocalories) 37 41 23 31 53 33 30 30 22Water (%) 86 85 87 84 80 88 88 87 92Dietary fiber (grams) 4 2 2 2 5 3 1 4 2Fat (grams) 0 0 0 0 0 0 0 0 0Carbohydrate (grams) 9 10 6 8 13 8 7 7 5Protein (grams) 1 0 0 1 0 1 1 1 0

Minerals (mg)Calcium 23 4 3 18 28 19 27 14 10Iron 0 0 0 1 1 0 1 0 0Zinc 0 0 0 0 0 0 0 0 0Manganese 1 0 0 0 – 0 – 1 0Potassium 141 65 34 154 203 149 136 93 120Magnesium 14 4 2 7 4 8 13 11 7Phosphorus 15 7 4 25 28 20 27 7 14

Vitamins (mg)Vitamin A (RE) 12 7 2 7 44 22 2 8 2Vitamin C 15 9 6 23 26 21 25 15 41Thiamin 0 0 0 0 0.1 0 0 0 0Riboflavin 0 0 0 0 0 0 0.1 0.1 0Niacin 0 0 0 0 0 0 0 1 0Vitamin B6 0 0 0 0 0.2 0.1 0 0 0Folate (μg) 24 5 1 4 4 5 4 16 13Vitamin E 1 1 0 0 1 0 0 0 0

Note: A line (–) indicates that the nutrient value is not available.

SERVINGSIZE:

1/2 cup


Varieties

On the island of Maui in Hawaii, almost100 varieties of breadfruit, called “ulu,”are grown at Kahanu Gardens of theNational Tropical Botanical Garden.


Native to the Pacific, particularly Polynesiaand southeast Asia, the beautiful, smooth-barked breadfruit tree grows to about 60feet tall, with dark-green, palmate leavesup to 3 feet long. Breadfruit was veryimportant in the lives of early Polynesianpeople, who carried it with them in theircanoes and planted trees wherever theysettled throughout the Pacific Islands. InHawaiian tradition, breadfruit is a symbolof creation and of the creator’s generosityand love. Today, however, the largest pro-ducers of breadfruit are the CaribbeanIslands.

Each breadfruit actually is composedof thousands of small fruit growingtogether around a core. Breadfruit is gen-erally picked while it is firm and before

Nutrient Content



Vitamins (mg)Vitamin A 4 REVitamin C 28Thiamin 0.1Riboflavin 0Niacin 1Vitamin B6 0.1Folate 13 μgVitamin E 1

SERVINGSIZE:

1/4 small (96 g)

Breadfruit

Family Moraceae (fig or mulberry)Scientific name Artocarpus communis,

Artocarpus altilisCommon name breadfruit

♥ High in vitamin C and dietary fiber

♥ A good source of potassium

in a cool area. Like squash or potatoes,breadfruit can be peeled and boiled,steamed, baked, grilled, stir-fried, or madeinto a salad resembling potato salad. Italso can be preserved through fermenta-tion. In Hawaii it is sometimes poundedinto a paste called “ulu poi.” (Hawaiianpoi usually is made from taro root.)Despite its name, it is not used to makebread. In the Pacific, the sap and woodof the breadfruit plant have various non-culinary uses. Breadfruit is sold fresh insome ethnic markets or specialty stores, orit is sometimes available canned.


Breadfruit is high in vitamin C and fiberand is a good source of potassium.

it ripens, becomes overly sweet, and fallsto the ground.

Breadfruit grows in hot, wet, tropicallowlands, tolerating a variety of well-drained soils. The fruit is propagated fromshoots that develop from the tree’s roots,or from root cuttings themselves. Thetree produces an extensive root system,so it must be planted where it will haveroom to grow. It does not transplanteasily. Trees bear fruit 5 to 7 years afterthe shoots are planted, and generally twocrops of fruit mature during the year, oncebetween April and June, and oncebetween October and January.

Breadfruit must be harvested by hand,by climbing the tree and cutting or snap-ping off the stem close to the branch. Ifknocked from the tree, bruises will causerapid softening. Because individual bread-fruits do not develop at the same rate,each tree must be harvested several timesduring the season.

Uses

Breadfruit that is slightly soft with ayellow to tan rind and no bruises shouldbe chosen. The fruit can be stored up to10 days if wrapped in plastic and placed

Breadfruit is a large oblong or round fruit, 8 to 10 inches in diameter and up to10 pounds in weight, with a thin, bumpy skin that turns green-brown to yellowas the fruit ripens. The meat is cream-colored, mealy, and starchy in texture, and it is blandly sweet, similar to the potato. Thus, it is not eaten as a fruit but as a high-carbohydrate vegetable. Mature breadfruit is dark, dull, greenish brown, with stains on the surface from the milky sap that is exuded by the fruit.

Fruits 167

CALAMONDIN

Family RutaceaeScientific name Citrofortunella mitisCommon name calamondin

♥ No nutritional information is available

Origin & Botanical facts

Calamondin is a native of the Philippinesbut has its origin in China. The fruitwas brought to Florida from Panama viaChile in the late 1800s. It is cultivated inFlorida and in California and is mostlyrecognized for its ornamental value.According to ancient Chinese beliefs, aflourishing calamondin tree will bringgood luck to the household. Unlikemany of its cousins in the citrus family, itis able to withstand mild cold tempera-tures. However, it thrives best in filteredsunlight and acidic soil at temperaturesranging between 60° and 85° Fahrenheit.Excess moisture may damage its roots.The dwarf tree produces very decorative,fragrant white flowers about an inch indiameter, and it is valued as an ornamen-tal houseplant whose beauty lasts throughthe year. Its golden fruits can take up to12 months to mature and ripen.

Uses

Aside from its use as a garnish, cala-mondin is appreciated for its distinctiveflavor. The entire fruit, except for theseeds, can be consumed. The fruit is bestused within a week of harvesting when itis still green. Once it reaches deep yellow,it must be kept refrigerated to retain itscrispness and aroma. The fruit can bekept refrigerated up to 2 weeks. This tinyfruit releases a highly acidic (almost causticin taste) juice that works wonderfully asa flavor enhancer in a variety of dishes,from fish to noodles, soups, sauces, anddesserts. It also is used to make preserves.Calamondin juice serves as a base in manybeverages.

Calamondin, also called “acid orange,” is a citrus fruit resembling a miniatureorange. It is a slightly oblong fruit about 1 to 1.5 inches in diameter. The ediblepeel is smooth and tender and varies in color, ranging from yellowish green whenpremature to deep orange when ripe. The flesh is juicy and orange and forms a segmentedcrown around a small semi-hollowaxis. Calamondin contains a small number of seeds with green cotyledons. The fruit is extremely sour but can also be very bitter if picked before maturity.

Varieties

Calamondin is one of several hundredsubspecies of the genus Citrus. It belongsto the family that includes lemons, limes,and kumquats. Cross-breeders believethat it may be a hybrid of lime and man-darin. Others think it resembles a crossbetween the kumquat and the tangerine.It is a close relative to the “kalamansi,”also known as “musk lime,” which is usedextensively in southeast Asian cuisine.


Varieties

Two types of carambola are available: thetart varieties and the sweet. The leadingcommercial variety, the Arkin, is sweetand has a bright-yellow to yellow-orangeskin and flesh. Another common varietyis the Golden Star, a fruit that is slightlylarger than the Arkin and mildly tart.Other varieties include the Fwang Tung,Hoku, Kaiang, Maha, Sri Kembanqan,Wheeler, Thayer, and Newcombe.


The carambola has been cultivated insoutheast Asia for many centuries and isthought to have originated in what is nowSri Lanka or in Malaysia. The carambolawas introduced into Florida around 1887,and later Hawaii. Currently, the majorsuppliers worldwide include Taiwan,Malaysia, Guyana, India, the Philippines,Australia, and Israel.

The carambola tree is a slow-grow-ing, short evergreen (25 to 30 feet highand 20 to 25 feet wide) that can be single-trunked or multitrunked. Carambola

Nutrient Content



Vitamins (mg)Vitamin A 62 REVitamin C 27Thiamin 0Riboflavin 0Niacin 1Vitamin B6 0.1Folate 18 μgVitamin E 0

SERVINGSIZE:

1, raw (127 g)

CARAMBOLA

Family OxalidaceaeScientific name Averrhoa carambolaCommon name starfruit, carambola, star

apple


♥ Good source of vitamin A (beta-carotene) and fiber

leaves are compound structures composedof smaller ovoid to oblong leaflets. Theleaves are spirally arranged on the branchand are sensitive to light and suddenmovements (they fold up during the nightor when the tree is abruptly shaken).Although classified as a subtropical plant,the tree can tolerate short periods of frostwith little damage.

If picked before ripening, greencarambola fruit eventually turns yellow.However, the fruit is sweetest if allowedto ripen on the tree.

Uses

Carambolas are easily damaged, and it isbest to choose fruits that are firm andshiny. The fruit can be refrigerated in amoderately humid area for about 3 weekswithout damage or loss in fruit quality.When transferred to room temperature,fruits that have been picked before fullyripe will turn yellow. The sweet variety isgenerally eaten fresh, either whole or sliced.Juiced, preserved, dried, and canned ver-sions also are available. The tart varietyis used for making jams. Before the fruitis served, the darker edge of the cells (orridges) should be removed and the fruitsliced crosswise. The star-shaped sections

are often used as garnishes for light summerentrées. Rubbing a very small amountof salt onto the exposed flesh will preventthe darkening that is caused by exposureto the air. Other uses for the fruit includepickling, adding it to salsa and salads,puréeing it for chutney, grilling it onskewers with seafood or chicken, using itas a garnish, and adding it to puddings,tarts, stews, and curries. In Hawaii,carambola juice is mixed with gelatin,sugar, lemon juice, and boiling water tomake sherbet.


Carambolas are high in vitamin C andare a good source of vitamin A (beta-carotene). The fruit is also a good sourceof dietary fiber.

The carambola is an oval to elliptical fruit with a thin, shiny, waxy surface and agreenish yellow skin. Its length ranges from 2 to 6 inches with four to six prominent vertical lobes (cells) that result in star-shaped slices when cut crosswise. The flesh is light to dark yellow, crunchy, juicy, and translucent. The flavor resembles a blend of the flavors of manyfruits. Up to 12 small, thin, edible seeds are contained in each fruit, enclosed by a thin gelatinous pocket.

Fruits 169

Varieties

Of the more than 50 varieties of cheri-moya, most were developed in California.The Bays, from Ventura, California, is amedium-sized fruit with a lemony flavor,and the Booth, which tastes like papaya,is one of the hardiest.


As with other members of the Annonaceaefamily (such as atemoya, soursop, andsweetsop), the cherimoya is believed tohave originated in the inter-Andean valleysof Ecuador, Colombia, and Peru. The seedswere brought to California in 1871 andplanted in the area of Carpinteria, southof Santa Barbara. Today, cherimoyas aregrown in many parts of the tropical andsubtropical world, including El Salvador,Mexico, Malaysia, the Philippines, andVietnam. California is the only NorthAmerican producer of the cherimoya, andthe fruit is not exported to other states.

The cherimoya tree is a dense, fast-growing, subtropical or mild-temperateevergreen that can grow to 30 feet tall if

Nutrient Content


Minerals (mg)Calcium 16Iron 0Zinc –Manganese –Potassium –Magnesium –Phosphorus 27

Vitamins (mg)Vitamin A 1 REVitamin C 6Thiamin 0.1Riboflavin 0.1Niacin 1Vitamin B6 –Folate –Vitamin E –


SERVINGSIZE:

1/8 (68 g)

Cherimoya

Family AnnonaceaeScientific name Annona cherimolaCommon name cherimoya, custard apple


♥ Provides some dietary fiber

and should be stored in the refrigeratorfor no more than 1 to 2 days. Careshould be used when handling the fruits,because cherimoyas are very fragile. Thefruit is best served chilled. The ripe fruitis cut in half or quartered and the fleshspooned out, cubed, or sliced and addedto fruit salads. The pulp also can be puréedand used as a topping for puddings andfrozen desserts or made into refreshingsorbets, ice creams, or milk shakes. Thefruit itself also can be served frozen.


The cherimoya is a good source of vita-min C and provides some dietary fiber.not pruned. The large, dark-green leaves

have velvety undersides and prominentveins. Cherimoya trees can grow in a widerange of soil types but seem to grow bestin well-drained, medium soil of moderatefertility. They do not flourish in hot, humidclimates, but prefer sunny exposure, lightcoastal air, and cool nights. The trees cantolerate a light frost and require somechilling to produce well.

Cherimoyas generally are propagatedby seed or grafting. A tree grown fromseed will produce fruit after 5 or 6 years,but grafted trees will produce fruit in 3to 4 years. The greenish brown flowersof the cherimoya tree open first as femaleflowers for 36 hours, and later as maleflowers. However, they usually are hand-pollinated. The fruits are clipped fromthe tree while they are still firm, becausethey usually crack open and decay if leftto ripen on the tree.

Uses

Because the pulp of the cherimoya is theonly edible portion, the peel and seedmust be removed before eating. Unripefruits can be ripened at room tempera-ture. Ripe fruits tend to ferment quickly

The cherimoya is a large compound fruit, about 4 to 8 inches long and weighingup to 6 pounds, with a conical or heart shape. Its relatively thin skin may besmooth with fingerprint-like markings or covered with scale-like overlapping lobes. The fruit can be green or bronze, turning almost black as it ripens.The fragrant, juicy white flesh is strewn with black, almond-shaped seeds, has the texture of firm custard, and has a flavor resembling a mixture of pineapple, papaya, and banana.


Varieties

Cherries are categorized as “sweet” or“sour” according to their flavor. Bing andLambert are popular dark-red, sweetcherries. Rainier and Royal Ann are sweetvarieties that are golden with a slighttouch of red. Sour cherries are smaller,softer, and more globular, and the best-selling varieties are Early Richmond,Montmorency, and Morello.


Named after the Turkish town of Cesaruswhere they were first cultivated, cherriesare believed to have originated in north-eastern Asia. They were mentioned byTheophratus, a Greek philosopher andnaturalist, in the History of Plants, writtenin 400 B.C. Currently, the United Statesproduces about 90,000 tons of cherriesannually, with Washington, Oregon,Idaho, and Utah producing 70 percentof the nation’s crop. Worldwide, Europeis the leading producer.

Cherries are related to other deciduous

Sweet cherries are usually eaten fresh.They can be used to top ice cream,yogurt, or pancakes and waffles, or theycan be tossed into a fruit salad. Pittedsour cherries are used as a pie filling ormade into delicious compotes and jams.Candied cherries are an important ingre-dient in baked items such as fruitcake andBlack Forest cake. Dried cherries are alsoavailable for snacks or to be added todesserts or baked goods.


Sour cherries are higher in vitamin C andvitamin A (carotene) than the sweet varieties.They also contain terpenes, phytochemicalsthat may help prevent cancer. (See theAppendix, page 434, for the nutrient con-tent of sour cherries.)

Nutrient Content




SERVINGSIZE:

1/2 cup sweet cherries (73 g)

Family RosaceaeScientific name Prunus aviumCommon name cherry, sweet cherry

♥ Sour cherries are a good source of vitamin C and vitamin A(carotene)

♥ Contain terpenes, phytochemicalsthat may help prevent cancer

Cherry fruits are round with a depression at the stem. They are a fourth to an inch in diameter and have a smooth, thin skin that adheres to the fleshy pulp. The color of the skin, as well as the pulp, can range from yellow to red to near black, depending on the variety. Each fruit has a hard seed at its center.

flowering fruit trees such as the peach.Until recently, cherry trees were difficultto grow in a home garden because of theirlarge spread and height: a cherry tree canreach 40 feet in height. This problemhas been eliminated by the developmentof new self-fertilizing hybrids that reachno more than 6 to 8 feet in height.Cherry trees provide a spectacular displayof white or pink blossoms in spring, andsome varieties are grown purely for theirornamental value.

Domestically grown cherries are avail-able only from late May through earlyAugust. After August, cherries thatappear in the market often have been keptin cold storage. In addition, small quan-tities are imported from Chile and NewZealand during the off-season.

Uses

When selecting cherries, choose thosethat are firm, bright, and shiny. Soft orshriveled fruits with darkened stems area sign of old age or poor storage condi-tions. After purchase, cherries should becovered and refrigerated if not usedimmediately, because they tend to absorbodors. Fresh cherries can be stored in therefrigerator for up to 1 week or frozen forup to 1 year.

Cherry

Fruits 171

aged coconut in recipes. Grated freshcoconut can be refrigerated tightly sealedup to 4 days or frozen up to 6 months.Coconut milk and cream are made byheating water and shredded fresh or des-iccated coconut. Both coconut milk andcream are used in cooking and in prepar-ing drinks. Dried coconut meat, calledcopra, is pressed to extract coconut oil.


Coconut meat provides some fiber but ishigh in fat, a substantial amount of whichis saturated fat. Coconut oil has thedubious distinction of being one of themost highly saturated of all plant-basedoils and is best consumed in limitedamounts.

Varieties

There are several types of coconut palm,varying from genetically engineered dwarfvarieties to the familiar tall varieties, whichattain heights of 80 to 100 feet.


The coconut palm is found throughoutthe tropics, although experts believe it isa native of the West Pacific and IndianOcean islands. It is cultivated in the hot,wet lowlands of South and CentralAmerica, India, and Hawaii and through-out the Pacific Islands. Because this palmtolerates brackish soils and salt spray, itis typically found along tropical, sandyshorelines. In the United States, thecoconut palm is found in Hawaii, thesouthern tip of Florida, Puerto Rico, andthe Virgin Islands.

The coconut palm is tall and slender,with a cluster of leaves at the top of aslightly curved trunk. The tree has aswollen base and a strong, flexible, ringedtrunk. The yellowish green, pinnate,compound leaves that form the crownare 15 to 17 feet in length, made up oflanceolate leaflets that can reach lengthsof 3 feet. The tree typically begins to bear

Nutrient Content




Coconut

Family Arecaceae or PalmaceaeScientific name Cocos nuciferaCommon name coconut

♥ High in saturated fat

fruit when it is about 7 years old. Thefruits are produced in clusters near thebase of the leaf fronds at the rate of about50 per year. Thus, during its lifetime of70 to 100 years, the coconut palmproduces thousands of fruits. Freshcoconuts are available year-round, withthe peak season from October throughDecember. Coconuts that are availablefor sale in the United States almost alwayshave the two outer layers removed. Uponripening, the flesh of the coconut trans-forms from a translucent yellow gel to afirm, white meat.

Uses

When selecting coconuts, choose thosethat are free from cracks and heavy fortheir size and sound full of liquid whenshaken. The “eyes” should be dry andclean. Unopened coconuts can be storedat room temperature up to 6 months.Thecoconut is opened by piercing two of theeyes. The thin, slightly sweet coconutwater inside the nut can be mixed withlemon or lime juice and used as abeverage. Chunks of ripe coconut meatcan be grated or chopped and eatendirectly or substituted for dried, pack-

The coconut is the fruit of the coconut palm. Roughly oval, the fruit is up to 15inches long and 12 inches wide. Each coconut has several layers: a smooth outercovering; a fibrous husk; a hard, brittle, dark-brown, hairy shell with threeindented “eyes” at one end; a thin brown skin; the edible fleshy white coconut meat inside this skin; and the clear coconut “milk” at the center. The unripe coconut is usually green, although some varieties have a yellowish covering.

SERVINGSIZE: 1 piece, raw

(1 1/4 x 1 in.) (23 g)


Varieties

Fresh dates are classified as “soft,” “semi-soft,” and “dry,” depending on their mois-ture content. The most common type is“semisoft,” a well-known example ofwhich is the large, flavorful Medjool fromMorocco. Other “semisoft” varieties arethe firm-fleshed, amber Deglet Noor andthe small, golden Zahidi. The Barhi,Khadrawy, and Halawy are “soft” dates.“Dry” varieties contain relatively littlemoisture when ripe. Thus, the term “dry”does not mean “dehydrated” or “dried.”


Dates originated somewhere in the desertarea that stretches from India to NorthAfrica. Cultivation seems to have begunat least 8,000 years ago, when settlementbegan along the Jordan River and aroundthe Dead Sea. Archaeological evidenceindicates that cultivation of dates was wellestablished by 3000 B.C. in what is nowIraq.

The northern coastal region of theMiddle East was originally calledPhoenicia, a name that may be the sourceof the early Greek term for the date,phoenix. The word “date” appears tohave been derived from the Greekdaktylos, which is related to part of the

Nutrient Content




SERVINGSIZE:

5, dried (42 g)

Date

Family PalmaceaeScientific name Phoenix dactylifera L.Common name date

♥ A good source of fiber

because fresh dates are rather wrinkled,and both types are usually packaged incellophane. Covered and refrigerated,both types should keep indefinitely.

Fresh dates can be eaten as a snack orchopped and added to dry and cookedcereal, yogurt, puddings, breads andmuffins, cookies, and ice cream. MiddleEastern recipes include dates in stews,poultry stuffing, and pilafs.


One serving of dates provides minimalamounts of vitamins and minerals, butdates are a good source of dietary fiber.

fruit’s scientific name, dactylifera.Dactylifera means “the finger-bearer,” anapt description of the date palm, with itsbrown bunches of finger-like fruit.

Dates were first brought to theAmericas in the 18th century by Spanishmissionaries, who planted date palmsaround their missions. Some of theseoriginal trees still stand in southernCalifornia and in Mexico. Today,although the Middle East supplies three-fourths of the world’s dates, much of theAmerican demand is supplied by datesfrom California and Arizona. Seventy-five percent of California dates are of theDeglet Noor variety, but some Medjoolsare grown along the Colorado River.

The date palm grows to about 100feet in height. The tree itself can thrivein almost any warm climate, but fruitproduction requires a hot, dry environ-ment with an underground water supply.Humidity prevents the fruit from setting,and temperatures below 70° Fahrenheitprevent ripening.

Uses

The dates most often available in storesare either fresh or partly dehydrated.These may be difficult to distinguish,

The date is a small, oblong fruit of the date palm tree that grows in clusters of asmany as 200. The mature date is approximately 2 inches long and 1 inch wideand has a somewhat wrinkled skin and a single, central pit. Dates can be yellow to orange, red, green, or brown.

Fruits 173

Varieties

In Malaysia, more than 100 durian vari-eties have been developed, and they areidentified only by number. The bettervarieties of fruit have a thick, well-flavoredpulp with a creamy custard-like consis-tency. The pulp varies from deep cream,yellow, and orange to a violet-swirledyellow. This swirled variety is noted forits flavor, which alternates between bitterand sweet.


Commercial production of durian is con-centrated in its native Thailand, Malaysia,and Indonesia. Thailand is by far the largestproducer of durian, followed by Malaysiaand Indonesia. However, Malaysia is thelargest exporter of fresh durian. Othersoutheast Asian countries such as thePhilippines also produce durian but ona smaller scale and mostly for domesticmarkets. Fresh durians are usually shippedto nearby countries such as Singapore,

Nutrient Content



Vitamins (mg)Vitamin A 3 REVitamin C 12Thiamin 0Riboflavin 0Niacin 0Vitamin B6 0Folate –Vitamin E –


SERVINGSIZE:

1/4 cup, raw (61 g)

Durian

Family BombacaceaeScientific name Durio zibethinus MurrCommon name durian


sticky is the best indication that the fruitis ripe. Durian is generally eaten fresh ormade into desserts such as milk shakes, icecream, or custard. In Indonesia, fermenteddurian is wrapped in palm leaves andserved as a popular side dish called“tempoya.” The fruit also is mixed withrice and sugar to make a dessert called“lempog.” In addition, durian seeds canbe roasted or cut into slices and fried inspiced coconut oil. They are then eatenwith rice or mixed with sugar to make asweet.


The durian is a good source of vitamin C.Hong Kong, and Taiwan. Nearly all ofthe small quantity of frozen durianexported from Thailand is shipped to theUnited States, Australia, and Canada.

The durian tree can reach a height ofabout 125 feet and may bear fruit twicea year. The crop is heaviest between Juneand August. The fruits take 3 months todevelop. The yield increases with the ageof the tree, beginning with 10 to 40 fruitsduring the 1st year, increasing to about100 fruits during the 6th year, andcommonly reaching a yield of 200 afterthe 10th year. Ripe fruits are usuallyallowed to fall and are collected daily.The fruits also may be harvested directlyfrom the tree, a common practice inThailand. Harvested fruits taste betterand have a shelf life of 9 to 11 days,compared with 2 to 5 days when the fruitis allowed to drop from the tree.

Uses

Durian can be stored at room tempera-ture 2 to 5 days. The ripeness of durianmay be indicated by the emission of astrong, but not sour, smell when a knifeis inserted into the center of the fruit;however, an inserted knife that comes out

The durian varies from olive-green to yellow to brown and can be pendulous,round, or oblong. The fruit ranges in length from 20 to 35 cm and can weigh upto 10 pounds. The semihard shell of the durian is covered with short, pointedspines that make the fruit difficult to open. The hard shell protects the fruit frombruises and damage when the ripe fruit drops from the tree. The fruit itself is a capsule that divides into five lobes, or segments, when ripe. Each segment contains one or more brown seeds that are covered with a thick, creamy, strong-smelling pulp, the edible part of the fruit.


Nutrient Content

Energy (kilocalories) 74Water (%) 87Dietary fiber (grams) –Fat (grams) 1Carbohydrate (grams) 16Protein (grams) 2


Vitamins (mg)Vitamin A 0 REVitamin C 30Thiamin 0Riboflavin 0Niacin 0Vitamin B6 0.1Folate 57 μgVitamin E –


SERVINGSIZE:

3, raw (150 g)

FEIJOA

Family MyrtaceaeScientific name Feijoa sellowiana O.Common name feijoa, pineapple guava


♥ A good source of folate

Uses

Feijoas should be firm and unblemished.They should be eaten within 3 to 4 daysof purchase or refrigerated up to a month.Feijoas should be peeled before eating,because the skin is bitter. Immersing thepeeled fruit in water and fresh lemon juicekeeps it from turning brown. Feijoasusually are eaten fresh as desserts or usedas garnishes or in fruit salads. They canbe stewed or baked in puddings, pies, andpastries or made into jellies and preserves.


Feijoas are high in vitamin C and are agood source of folate.

tree or pruned to form a dense hedge orscreen. Unpruned, it can reach 15 to 20feet in height and in width. Its thick,oval leaves are green on top and silveryunderneath, a feature that makes it anattractive plant when ruffled by a breeze.The flowers of the feijoa, formed singly orin clusters, have white petals with bristly,scarlet stamens.

Feijoas thrive in a variety of soils, butthey do best in well-drained, non-salinesoil. They prefer cool winters and mod-erate summers; the fruit is less flavorfulin warm climates. Propagation is mostsuccessful by cuttings and by layering andgrafting. Trees propagated from seed donot produce fruit until they are 3 to 5years old, and the fruit may be inferiorin quality.

Feijoas mature 4 1/2 to 7 months afterthe flowers bloom, depending on the cli-mate. Fruit that is picked when it is stillfirm will ripen at room temperature, butfeijoas are most flavorful when allowedto remain on the tree until they are readyto drop. Harvesting is accomplished byshaking the tree and letting the fruit fallonto a tarpaulin to prevent bruising.

The feijoa, also called pineapple guava, is an oval fruit that grows up to about 3 inches in length. It has a thin, waxy, blue-green to olive skin that at times has a red or orange blush. The flesh is creamy white and somewhat granular andsurrounds a translucent, jelly-like center that encloses 20 to 40 tiny, edible, oblongseeds. Feijoa has a fairly complex flavor thatis often compared to that of pineapple but also contains hints of strawberry, guava, quince, and mint.

Varieties

Most varieties of feijoa cultivated todayoriginated in Australia, New Zealand, orCalifornia. The Choiceana from Australiais a small to medium-sized fruit with asmooth skin and pleasant flavor. Selectedfrom Choiceana seedlings, the Mammothis a larger variety from New Zealand withthick, wrinkled skin. The most widelycultivated variety in California is theCoolidge, a small to medium-sized fruitwith wrinkled skin and mild flavor.


The feijoa is native to South America,specifically the cool subtropical and trop-ical highland areas of southern Brazil,Uruguay, Paraguay, and Argentina. Theplant was introduced to California in the1890s, and even though the feijoa is notin great demand commercially, 1,000acres in California are dedicated to itscultivation. Some fruit is imported to theUnited States from New Zealand.

The feijoa is a slow-growing evergreenshrub that can be retrained to be a small

Fruits 175

Varieties

Hundreds of varieties of figs existthroughout the world. Although theyvary in shape and color, all have the samefleshy, gelatinous pulp. The most well-known varieties are the greenish Adriaticfig, which has a white flesh; the Smyrna,a familiar pear-shaped Turkish purple-brown fig; the Kadota; the Celeste; theMagnolia or Brunswick; and the Mission.Most domestic figs are grown in theFresno area of California. These varietiesinclude the Calimyrna (a Californianversion of the Smyrna), the Mission, theAdriatic, and the Kadota.


The fig is believed to be as old as human-kind. In the Bible, fig leaves served as thefirst clothing for Adam and Eve in theGarden of Eden. Fig remnants have beenfound in excavation sites dating to 5000B.C., and among the ancient Greeks,Romans, Egyptians, and Muslims, the fighad a symbolic and spiritual significance.

Fig

Nutrient Content




SERVINGSIZE:


able year-round, but the peak season forfresh figs lasts from June to October.

Uses

Fresh figs should be plump and fairly softbut free of bruises. Figs are quite perish-able and should be refrigerated no morethan 7 days. Delicious as a snack, figsalso can be diced and added to salads andother dishes or used for pie fillings andpreserves. Figs also add sweetness andmoisture to baked goods.


Raw figs are a good source of vitamin B6 andare high in dietary fiber. (See the Appendix,page 434, for the nutrient content of driedfigs.)

The fig is a pleasantly sweet fruit that consists of a soft flesh pursed around a largenumber of tiny edible seeds. It can be eaten whole, peeled or unpeeled. Undercertain circumstances, the natural sugars crystallize on the surface of the fruit,making the fruit sweeter. Figs are small, about 1 to 3 inches long.The shape varies from plain round or oval to gourd shaped, and the color ranges from brown to purple-black to almost white.

The fig’s origin has been traced to west-ern Asia and to Egypt, Greece, and Italy.Today, figs are found in all warm, dryclimates, especially sunny areas of theMediterranean. Rainy seasons are notfavorable to the fruit’s development. Excessmoisture can split the skin and acceleratedecay. Figs were brought to the Americasby Spanish conquistadors in the 16thcentury. The fruits arrived in Californiathrough Catholic missions and were plant-ed in areas around San Diego and Sonoma.

The fig is a broad, irregular, picturesquedeciduous tree that generally reaches 10to 30 feet in height but can sometimesreach 50 feet. The leaves are large, bright-green, and hairy on both sides. Fig treesare valued for their shade.

Fig tree blossoms do not appear onthe branches. Instead, the flower growsinside the fruit, which is actually a flowerthat is inverted into itself. The seeds areactually underdeveloped, unfertilizedovaries of the real fruit which impart theresin-like flavor associated with figs.Because figs will not continue to ripenafter harvest, they must be allowed toripen fully on the tree. Because fresh figsare delicate, highly perishable, and verysensitive to cold, 90 percent of all har-vested figs are dried. Dried figs are avail-

Family MoraceaeScientific name Ficus caricaCommon name fig

♥ Raw figs are a good source of vitaminB6 and are high in fiber

♥ Dried figs are high in fiber


Varieties

The varieties of grapefruit are categorizedby the colors of their flesh, which rangefrom white to bright pink or red. Thewhite grapefruit has pale-yellow skin andflesh, whereas the pink or red grapefruithas rose to bright-pink flesh and pink-tinged yellow skin. The flavor varies froma biting, bitter tang to honey-sweet; thewhite is the more bitter. The mostcommon variety of white grapefruit is theWhite Marsh, and the most popular pig-mented varieties are the Flame, the RioRed, and the Star Ruby. Some less familiarvarieties are the Duncan and the Golden.


Citrus fruits have been part of the humandiet since the Stone Age, but the origins ofthe grapefruit are a mystery. Some evidencesuggests that grapefruit may have origi-nated in China 4,000 years ago and itsseeds spread worldwide by insects. Othersbelieve the grapefruit may be a descen-dent of the pomelo, dropped on Jamaican

Nutrient Content




SERVINGSIZE:

1/2 medium, raw (128 g)

Grapefruit

Family RutaceaeScientific name Citrus paradisiCommon name grapefruit


♥ Contains antioxidants that may help prevent certain forms of cancer

Grapefruit sections can be added to fruitor vegetable salads, paired with avocado,or served as a complement to seafoodsalad. Grapefruit skin can be candied orused to make marmalade.


Grapefruit is high in vitamin C. The pinkand red varieties contain vitamin A (beta-carotene) and lycopene, an antioxidant thatmay help prevent cancer.

Grapefruit contains a chemical that canalter intestinal absorption of some med-ications and lead to higher than normalblood levels of some drugs and potentialproblems. Individuals who take prescrip-tion medications and who frequently drinkgrapefruit juice or eat grapefruit shouldnotify their health care practitioners.

land by seagulls traveling from the islandof Barbados, where the fruit was broughtby a captain who worked for one of the EastIndian trading companies. Disagreementeven exists about the origins of the name“grapefruit.” One theory holds that itwas so named because the growing fruitsresemble a cluster of grapes.

The grapefruit tree is a large evergreenwith dark, glossy, green leaves. The grape-fruit prefers warmer climates and there-fore thrives best in the southern states.Today, Florida, Texas, and Californiasupply 90 percent of the world’s grape-fruit. Because the fruits ripen at differenttimes in different areas, the fruits areavailable year-round.

Uses

Fresh grapefruit may be left at room tem-perature in a well-ventilated area for up toa week or kept up to 6 to 8 weeks in thecrisper of a refrigerator. Exposure toethylene gas from other ripening fruitsmay accelerate decay.

Fresh grapefruit halves are refreshingat breakfast, for a snack, or as a first coursebefore dinner. Grapefruit that has beenlightly sprinkled with sugar and broiledmakes a pleasant, old-fashioned dessert.

The grapefruit, one of the largest members of the citrus family, measures up to 5 or6 inches in diameter. It is a plump, imperfectly round fruit with thick, glossy skin that varies from yellow to pink-tinged yellow. Like all citrus fruits, the flesh of the grapefruit is segmented and each segment is tightly wrapped in a semiopaque, thin, fibrous membrane, the albedo. The segments are arranged spherically around a solid axis. The juicy flesh has a refreshing tart taste.

Fruits 177

Nutrient Content




Grapesseedless are served fresh or frozen.Concord grapes are made into preserves,jams, jellies, and juices. Others are driedinto raisins and currants or crushed tomake juice and wine, depending on vari-ety. Red and purple wine or grape juice ismade by including the skins in the pro-cessing of the grapes, whereas the skinsare removed to make white wine and juice.


Some varieties of grapes are good toexcellent sources of vitamin C, whereasothers are not. Moderate consumption ofred wine, which contains the phytochem-ical resveratrol, along with a heart-healthydiet may contribute to the prevention ofheart disease. (See the Appendix, page 436,for the nutrient content of raisins.)

Today, California produces about 97 per-cent of all domestic grapes.

Grapes can grow in almost any climate,but they thrive in temperate regions withaverage annual temperatures above 50°Fahrenheit. Although modern farmmachinery is used, some aspects of grapegrowing, or “viticulture,” are still doneby hand. Grapevines generally are prop-agated from grafts and cuttings ratherthan from seed. Five years is required fora young grapevine to reach optimal pro-duction. The woody vines must be stakedto support the weight of the fruit. Likemost fruit, grapes develop sugar as theyripen, but they do not get sweeter afterthey are picked. Domestic grapes areavailable from May through January orMarch, and imported grapes fill the gapduring late winter and spring.

Uses

When selecting grapes, it is best to choosethose with a powdery-looking coatingcalled “bloom.” Green grapes should havea slight gold cast, and dark grapes shouldbe uniform in color. Grapes can be refrig-erated in a perforated plastic bag for upto 3 days. Table grapes such as Thompson

More grapes are grown than any other fruit in the world. These popular berriesare produced in thousands of varieties, growing in clusters on climbing vines andlow shrubs throughout most of the world’s temperate zones. Grapes have juicy, sweet flesh andsmooth skins that range from paleyellowish green to purplish black.

SERVINGSIZE: European type, raw,

1/2 cup (18 fruits) (80 g)

Family VitaceaeScientific name Vitis speciesCommon name grapes

♥ Contain phytochemicals that may reduce heart disease

Varieties

The thousands of varieties of grapes can bedivided into two basic types: European(Vitis vinifera) and American (Vitis labrusca).Both are grown in the United States, butthe European varieties are the more popular.Most American grapes (such as the Concord)are slip-skin types, meaning that the skinsslide off easily, whereas the skins of mostEuropean grapes cling tightly to the flesh.Grapes are classified by whether they haveseeds or are seedless. They also can be clas-sified by their uses, such as for the makingof wine (such as cabernet), for commercialfoods (such as concord grapes for jelly), orfor eating at the table (such as Thompson).


Grapes are among the oldest cultivatedfruits. Fossil evidence indicates that grapeswere consumed, and possibly cultivated,as early as 8,000 years ago near what isnow northern Iran, between the Blackand Caspian seas.

In precolonial America, native grapes(Vitis girdiana) grew wild along the banksof rivers and streams, but these grapes werevery sour. Spanish missionaries travelingnorth from Mexico in the late 18th centuryare believed to have brought the cultiva-tion of European grapes to California.


Varieties

Guavas differ greatly in flavor, and thepulp can vary from white to pink, yellow,or red depending on the variety. The vari-eties found most often in U.S. marketsare the common, lemon, and strawberryguava. The juice varieties usually havedeep-pink flesh and hard, inedible seeds.


The guava is believed to have originatedin an area extending from southernMexico through parts of Central America.Today, the guava is grown throughoutthe tropics and subtropics and is animportant fruit in many parts of theworld, including Mexico, India, andsoutheast Asia. Domestically, guavas aregrown in Hawaii, Florida, and parts ofsouthern coastal California.

The evergreen guava tree grows to aheight of about 35 feet with spreadingbranches. The leaves are long, leathery,and aromatic when crushed. The fruit,technically a berry, generally matures 90

Nutrient Content




SERVINGSIZE:

1, without seed (90 g)

Guava

Family MyrtaceaeScientific name Psidium guajavaCommon name guava, guyava

♥ High in vitamin C and fiber

♥ A good source of vitamin A(beta-carotene)

Guavas are usually round or oval and approximately 2 to 4 inches in diameter.Embedded in the center of the pulp are numerous (100 to 500) tiny, peach-colored, round edible seeds. The seeds encircle a pulp that is softer, sweeter, and less granular than the outer part of the fruit. The thin skin, green and tart when unripe, can take on shades of yellow, white, pink, or light green when ripe and edible.

to 120 days after flowering. Although itcan survive outside subtropical areas, theguava prefers warm, frost-free climates.Fruits grown in cooler climates tend tobe inferior in flavor.

Uses

The softest, yellowest guavas, free ofblemishes, are best for purchase. Theycan be ripened at room temperature andrefrigerated in a perforated plastic bag.Mature but green guavas can be keptrefrigerated for several weeks and willripen at room temperature in 1 to 5 days.The ripening process can be acceleratedby placing the fruit in a paper bag. Ripefruit that has changed color should beeaten within a couple of days because itwill bruise easily and rot quickly. Thejust-ripened fruit is crisper in taste thanthe fully ripe fruit. Guavas can be frozenfor extended periods of storage. The fleshof the guava can be eaten with a spoonor peeled and sliced. Puréed guava is usedas a marinade or a dessert sauce or tomake smoothies or sorbet. Commercially,guava is often made into juice.


Guavas are a good source of vitamin A(beta-carotene) and are rich in vitaminC, although much of the vitamin C is inthe rind of the fruit. Guavas are also highin dietary fiber and contain lycopene, acarotenoid with antioxidant properties.

Fruits 179

Varieties

A relative of breadfruit, jackfruit comesin two main varieties. One variety has afibrous, soft, sweet flesh with a texturesimilar to that of raw oysters. The other,more commercially important, variety iscrisp and almost crunchy with a flavorthat is not quite as sweet. This lattervariety is more palatable to western tastes.

Origin & Botanical Facts

Believed to be indigenous to the rainforests of India, the jackfruit has spread toother parts of India, southeast Asia, theEast Indies, the Philippines, central andeastern Africa, Brazil, and Suriname.Although adapted to humid tropical andnear-tropical climates where it can reachthe size of a large eastern oak, the maturejackfruit can withstand bouts of frost,unlike its cousin, the breadfruit.

Jackfruits mature 3 to 8 months after

Nutrient Content




SERVINGSIZE:

1/2 cup (83 g)

Jackfruit

flowering, as indicated by a change infruit color from light green to yellow-brown. After ripening, the fruits turnbrown and spoil very quickly.

Uses

Throughout Asia, unripe jackfruit is oftenboiled, fried, or roasted. The ripe fruit,which emits a pleasant smell and has asweet taste, is usually eaten fresh as adessert, or fermented and distilled to pro-duce a liquor. Jackfruit also is preservedby drying or canning. Jackfruit seeds areroasted or boiled and eaten like chestnutsor, in India, used in curries.


The jackfruit is a good source of vitaminC. One serving also provides a moderateamount of vitamin A (beta-carotene).

Family MoraceaeScientific name Artocarpus heterophyllusCommon name jackfruit, jakfruit


♥ Provides a moderate amount of vitamin A (beta-carotene)

The jackfruit is the largest tree-borne fruit in the world, reaching 80 pounds inweight, up to 36 inches in length, and 20 inches in diameter. This oval fruit has apale-green to dark-yellow rind when ripe and is covered with short, sharp, hexago-nal, fleshy spines. The interior consists of large, soft, yellow bulbs that taste like banana. The flesh encloses hundreds of smooth, oval, light-brown seeds.


Varieties

Of the more than 400 jujube types, Li andLang are the two most commonly avail-able. Li, an early ripening variety, yieldsround fruits that are best picked and eatenwhile still green. Lang produces pear-shaped fruits that are most flavorful whenleft to brown and dry on the tree.


The jujube is native to China, where ithas been cultivated for more than 4,000years. Jujube plants were brought toEurope around the year 1 A.D. and sub-sequently became widely cultivatedthroughout the Mediterranean region.From Europe, the jujube was introducedto the United States in the early 19th cen-tury. Although most of the jujube supplyin the United States is imported fromChina, some is grown on the West Coast.

Growing up to 40 feet in height, thedeciduous jujube tree is graceful andornamental with small, shiny green leaves

Nutrient Content

Energy (kilocalories) 79Water (%) 78Dietary fiber (grams) –Fat (grams) 0Carbohydrate (grams) 20Protein (grams) 1


Vitamins (mg)Vitamin A 4 REVitamin C 69Thiamin 0Riboflavin 0Niacin 1Vitamin B6 0.1Folate –Vitamin E –


SERVINGSIZE:

Jujube, fresh (100 g)

Jujube

Family RhamnaceaeScientific name Ziziphus jujubaCommon name jujube, Chinese jujube,

Chinese date, red date, Tsao

♥ Fresh jujube is high in vitamin C


One serving of raw jujube is high in vit-amin C. (See the Appendix, page 436,for the nutrient content of dried jujube.)

and drooping, zigzag-shaped, thornedbranches. The tiny, somewhat fragrant,flowers are produced in large numbers,but only a small number set fruit.Although capable of withstanding a widerange of tropical and subtropical climates,the tree nevertheless requires summer sunand heat to maximize fruit production.

Uses

Jujubes can be used fresh, dried, canned,or preserved. Fresh jujubes should befirm and free of blemishes. Ripe jujubesshould be refrigerated in a perforatedplastic bag. Dried jujubes should beheavy and wrinkled and are usually soakedbefore being used. They can be candied;added to cakes and other desserts, soups,stews, or stuffings; or substituted in recipesthat call for raisins or dates. Poachedjujubes can be added to fruit compotes.

A candy called “jujube,” which ismade from jujube paste, is available inthe United States. Jujubes also can bepressed to make juice or fermented tomake an alcoholic beverage.

The jujube may be round or oblong and about the size of an olive or a date,depending on the variety. As the fruit ripens, maroon spots begin to appear onthe thin, shiny, green skin until the entire fruit is reddish brown or almost black.Shortly after turning color, the crunchy fruit begins to soften and wrinkle. The yellow or green flesh surrounds a single hard stone that contains two seeds.Although not particularly juicy, the flesh is sweet, especially when the fruit has changed color.

Fruits 181

Nutrient Content


Minerals (mg)Calcium 24Iron 0Zinc –Manganese –Potassium 302Magnesium 27Phosphorus 36



Kiwi

Family ActinidiaceaeScientific name Actinidia deliciosaCommon name kiwi, kiwi fruit,

Chinese gooseberry



vines with large, thick leaves. Strong trel-lising is necessary to support the size andweight of the plant when it is heavy withfruit. The plants are dioecious, meaningthat male and female flowers develop ondifferent plants. Thus, both male andfemale plants are needed for pollination.The male plant does not produce fruitbut is sometimes used as a landscape dec-oration because of its attractive flowers.

Kiwi is propagated by seeds, cuttings,and grafting. Plants grown from cuttingsor grafting take 1 year to produce fruit,whereas vines propagated from seeds needmore time to mature and will producefruit only after 2 to 3 years. The plantsrequire a long, frost-free growing season ofabout 220 days for fruit ripening. InCalifornia, the vines leaf in mid to lateMarch and flower in May. Although thefruit may achieve full size in midsummer,it is not sufficiently ripe for picking untillate October or early November. If tem-peratures fall below 29° Fahrenheitbetween leafing and harvesting, the leaves,blossoms, and fruit will be damaged.

Uses

When selecting ripe kiwi, look for thosethat are plump and slightly soft. Unripe

The kiwi is a small fruit (approximately the size and shape of a large hen’s egg)with a brown, hairy skin. Its flesh is bright green, with tiny, black, edible seedsarranged in circular rows. The fruit has a mild, sweet flavor, which has variouslybeen described as resembling citrus, melon, and strawberry, with a hint of pineapple.

kiwi can be ripened in 2 to 3 days by plac-ing in a paper bag with a ripe apple andleaving at room temperature. Kiwi canbe stored in the refrigerator in a plasticbag for up to 2 weeks. Kiwi can be peeledand eaten fresh, cooked, frozen, or canned.Its juice can be consumed alone or in com-bination with other beverages. Kiwi alsocontains enzymes that are similar topapain, an enzyme in the juice of unripepapayas which digests protein and can beused as a meat tenderizer.


Kiwi is high in vitamin C and a goodsource of fiber.

Varieties

The most common variety of kiwi growncommercially is the Hayward, a domesticvariety with little cold tolerance butcomparatively large size, full flavor, andexcellent keeping quality.

The Actinidia arguta and Actinidiakolomikta varieties are more winter hardythan Actinidia deliciosa. However, despitesweeter taste and superior hardiness, thesevarieties have not been commerciallysuccessful because of smaller size, softerconsistency, and shorter shelf life.


Kiwi originated in China’s Yangtze RiverValley, where its vines grow wild on treesand bushes (thus its original English nameof “Chinese gooseberry”). Introduced toNew Zealand in the early 1900s, the fruitgot its common name from its resem-blance to the small, brown, fuzzy-look-ing native bird. The fruit was introducedto the United Kingdom, Europe, and theUnited States about the same time.Widespread planting began in the 1960sin California, where kiwi is now a majorcommercial crop. Kiwi also is suppliedby China and South Africa.

Kiwi grows on woody, deciduous

SERVINGSIZE:

1 large (91 g)


Varieties

The two major varieties of kumquat arethe oval Fortunella margarita and theround Fortunella japonica. A commonoval type is the Negami kumquat, a hardyvariety grown in the United States.


Kumquats are native to China, but theyalso have been cultivated in Japan, south-east Asia, and Java for centuries. Todaythe kumquat tree remains a sacred symbolof the Chinese lunar New Year. The fruitsignifies gold and good fortune. Thecultivation of kumquats has spread toAustralia, Israel, Spain, and the Americas.In the United States, California andFlorida are the leading producers.

Kumquats are resistant to cold butgrow best in mild, temperate climates.The tree is a small, shrub-like evergreen,usually from 6 to 12 feet high, thornless,with glossy, dark-green leaves and whiteflowers that resemble orange blossoms.The tree also can thrive in a pot, but it may

Nutrient Content



Vitamins (mg)Vitamin A 23 REVitamin C 28Thiamin 0.1Riboflavin 0.1Niacin 0Vitamin B6 0Folate 12 μgVitamin E 0

SERVINGSIZE:

4, raw (76 g)

KUMQUAT

Family RutaceaeScientific name Fortunella japonica,

Fortunella margaritaCommon name kumquat

♥ High in vitamin C and dietary fiber

Kumquats also can be pickled and madeinto relish. Kumquat trees often are usedas ornamental plants.


Kumquats are high in vitamin C anddietary fiber.

be sensitive to overwatering. The fruitripens in the fall. One tree can produceas much as 40 pounds of fruit annually.

Although kumquats are not classifiedbotanically as citrus fruits, they are closelyrelated and can hybridize well with citrus.Recently, they have been crossed withlimes and oranges to create limequats andorangequats. The calamondin, anothersmall, orange-like fruit used in Philippinecooking, may be a cross between thekumquat and the mandarin orange.

Uses

Kumquats that are plump, not shriveled,should be chosen. Kumquats are deli-cious eaten fresh and whole. Because theskin is also edible, the fruit should bewashed before eating. The bright-orangefruits, fresh, candied, or preserved insyrup or brandy, also make an attractivedecoration for cakes and other desserts.Kumquats soaked for several months ina mixture of vodka and honey are usedas a garnish or snack. Cooked kumquatscan be made into jams, preserves, andmarmalades; used as garnishes for greensalads and main courses; or substitutedfor oranges in sauces for meat and poultry.

The kumquat is a small fruit, about 1 to 2 inches in diameter, round or oval, thatresembles a small orange in flavor and appearance. Its name is derived from theChinese word “kam kwat,” meaninggold orange. Its thin, bright-orange skin has a sweet, spicy taste, and its slightly dry flesh, which contains numeroussmall white seeds, is quite tart. The kumquat has a distinctive flavor that is both sweet and sour.

Fruits 183

Varieties

Lemons can be acid or sweet, but onlyacidic lemons are grown commercially.The two most common varieties of com-mercially grown lemons are the largeEureka, which has a pitted skin and fewseeds, and the Lisbon, which is smaller andhas a smooth skin and no seeds. Sweetlemon trees are used almost exclusively byhome gardeners as ornamental plants.


Lemons originated in southeast Asia,between south China and India. Theymay have been grown in the Mediterraneanregion as early as the 1st or 2nd century,because they appear in Roman artworkof the period. From there, they werebrought to the rest of Europe about thetime of the Crusades. ChristopherColumbus brought lemon seeds to theAmericas, and by the 17th century,lemons and other citrus fruits were wellestablished in what is now Florida.Throughout the 1800s, however, Floridalemon groves were repeatedly destroyedby frost. California lemon cultivation

Nutrient Content



Vitamins (mg)Vitamin A 3 REVitamin C 83Thiamin 0.1Riboflavin 0Niacin 0Vitamin B6 0.1Folate –Vitamin E –


Lemon

Family RutaceaeScientific name Citrus limoniaCommon name lemon


♥ Contains bioflavonoids (antioxidants)that may help prevent cancer

Although lemons are too tart andacidic to eat as fresh fruit, they are amongthe most versatile and widely used fruits.The juice and grated peel are used toflavor a wide variety of foods and bever-ages. Spread on the surface of cut fruits(such as apples) and vegetables (such aspotatoes), lemon juice prevents brown-ing that results from oxidation. Frozenlemon juice, but not the processed type(labeled as “reconstituted”), is an accept-able substitute for fresh juice.


Lemons are high in vitamin C and fiberand contain bioflavonoids (antioxidants)that may help prevent cancer.

began during the Gold Rush to alleviatethe shortages of fresh fruits and vegeta-bles that led to scurvy, a disease caused byvitamin C deficiency. Today, Californiais the primary source of lemons in theUnited States, and Arizona ranks second.Other countries with significant com-mercial lemon crops are Italy, Mexico,Spain, Brazil, Argentina, Iran, Turkey,India, and Egypt.

Lemon trees are tropical plants andcan grow only in frost-free regions. Theycan be standard or dwarf size, and likeother citrus trees, they have large, dark-green, evergreen leaves and produce veryfragrant white flowers. Although theybloom most abundantly in the spring,they also may flower at other times of theyear, depending on the climate. Onlyabout 2 percent of the blossoms producefruit, but that number still can bring alarge harvest. Lemon and other citrustrees can live and continue to bear fruitfor as long as 100 years.

Uses

When selecting lemons, choose those thatare heavy for their size and bright yellow.Lemons can be kept up to 2 weeks inplastic bags in the refrigerator.

The lemon is a small, oval, bright-yellow citrus fruit that bulges at the blossomend. The flesh is tart and acidic and is not usually eaten out of hand. Lemons areavailable year-round, but production is slightly higher inthe spring and summer.

SERVINGSIZE: 1, raw without seeds

(108 g)


Nutrient Content




Limecan be tightly wrapped in plastic andrefrigerated up to 5 days.

Lime juice is an excellent meat ten-derizer and flavor enhancer, and it is wellknown as an ingredient in the mixeddrink known as the margarita. Lime alsohas many nonculinary uses, including themanufacture of perfumes, suntan prod-ucts, and cattlefeed (lime seeds are believedby some farmers to keep cattle’s coats shinyand to prevent the appearance of parasitessuch as ticks).


Lime juice is high in vitamin C and containssome antioxidants that promote health.to the Americas by the Spaniards and

cultivated in Mexico, the West Indies,some Central American countries, and theFlorida Keys. The lime became popularin the West as a preventive and treatmentfor scurvy among British sailors. For thesame reason, its popularity rose furtherin the United States during the CaliforniaGold Rush of 1849 and the constructionof the transcontinental railroad. Fourdecades later, lime production ceased aftera damaging freeze in the 1890s but under-went a resurgence after World War I.

The lime tree is small and crookedwith thorny branches. Like its cousins inthe citrus family, the tree produces smallwhite flowers that later become the fruits.In the United States, lime trees grow bestin the southern states. Southern Florida isthe source of more than 85 percent ofNorth American limes. Limes are availablethroughout the year, but the supply ismost plentiful from May to October.

Uses

When choosing limes, select those thatare brightly colored and smooth-skinned.Uncut limes can be refrigerated in aplastic bag for up to 10 days. Cut limes

Family RutaceaeScientific name Citrus aurantifoliaCommon name lime


♥ Contains antioxidants that promotehealth

The lime is a small citrus fruit with thin, smooth, dark-green skin, measuring about 1 to 1.5 inches in diameter. The pulp is pale green and is divided into 10 to 12 segments. The fruit has an aromatic taste but is too tart for eating out of hand. Its primary use is to flavor other foods.

Varieties

The many varieties of lime are nearly iden-tical in shape and appearance, but theirdegree of acidity ranges from nearlyneutral to extremely tart. Among thehigh-acidity varieties are the small Mexicanor Key lime, which has a sweet-tart taste.The Tahitian lime comes in two strains, thePersian and Bears, all of unknown originand nearly seedless. These limes are growncommercially in California and the coastalareas of Florida. The Rangpur lime is highlyacidic and is somewhat different in appear-ance from the others, with its pale-yellowpeel, orange-red pulp, and green cotyledons.It is very seedy but has ornamental value.The Palestine “sweet” lime, less acidic thanthe others, also grows in south Florida.


Limes may have originated in Asia, in thevicinity of India, Burma, and Malaysia.The silhouette of the lime can be observedin 2nd- to 3rd-century Roman art, andlimes appear to have been popular inEurope around the time of the Crusades.Limes probably were brought to the NewWorld along with other citrus species byColumbus. The Key lime was brought

SERVINGSIZE: 1 (2” diameter),

raw (67 g)

Fruits 185

Nutrient Content



Vitamins (mg)Vitamin A –Vitamin C 27Thiamin 0Riboflavin 0Niacin 0Vitamin B6 –Folate –Vitamin E –


Varieties

The most popular varieties of longan arethe Blackball, cultivated in China, the EBure, E Dol, and E Haw from Thailand,the Shek Kip from Hong Kong, and theKohala, which was developed in Hawaii.


The longan is native to southern China,where it remains a popular fruit. In 1903,theUnited States Department of Agricultureintroduced the Chinese varieties of thelongan to Florida, and cultivation wasbrought to Bermuda, Cuba, Puerto Rico,and Hawaii. Today the longan is cultivatedthroughout southeast Asia, in CentralAmerica, and in the United States, wherethe leading producers are Hawaii andFlorida.

The longan tree is a tropical to sub-tropical evergreen that can reach heightsof up to 35 feet and widths to 45 feet.Although it prefers warm weather, themature tree can tolerate brief exposure totemperatures slightly below freezing. Thetree’s large leaves, up to a foot long, create

a dense, dark green foliage. The treeblooms once a year with small, greenishyellow flowers. The fruit develops inlarge, drooping clusters over about a 4-month period. Even in the best growingconditions, fruit yield can be erratic.

The tree is propagated easily fromseed, but because the tree must be 6 to 9years old before bearing fruit (and eventhen the quality is not predictable),commercial propagation is usually accom-plished by air layering or grafting.

Uses

The longan is particularly popular inChina and southeast Asia, where it iseaten fresh, dried, and canned. The fruitalso stores well when frozen. Because itis similar to the lychee, the longan can beused as a substitute in a variety of recipes.In addition to providing delicious fruit,the longan tree is an attractive additionto the garden, furnishing significant shadebecause of the length and density of itsfoliage.

LONGAN

Family SapindaceaeScientific name Nephelium

longanaCommon name longan



Longans are high in vitamin C. Fresh lon-gans are significantly higher in vitamin Cthan the dried form. (See the Appendix,page 436, for the nutrient content of driedlongan.)

The longan is a small fruit similar to the lychee. The fruit, which develops in drooping clusters, is about 1 inch in diameter and has a smooth, yellow-brown skin. Inside isa single black seed surrounded by white, translucent flesh that has a sweet, slightly musky flavor.

SERVINGSIZE: About 10,

raw (32 g)


The loquat is a small pear-shaped fruit that grows to about 3 inches in length andhas thin yellow skin that is sometimes covered with a fine down. When the fruitis ripe, the skin peels easily from the flesh. The flesh is juicy, translucent white toorange, and slightly tart, although immature fruits can be quite sour. Each fruit contains about three to five large, smooth, dark-brown seeds.

Varieties

Loquats are available in two varieties:orange-fleshed and white-fleshed. Orange-fleshed varieties include Gold Nugget,Strawberry, and Tanaka; white-fleshedtypes include Advance, Champagne, andVista White. Gold Nugget fruits have aflavor similar to that of an apricot, where-as Strawberry fruits have a flavor similarto that of strawberries. Tanaka varietiesbear long-lasting, very large, firm, orangefruits with an aromatic, sweet flavor. Thetranslucent white-fleshed Advance fruitsare juicy and pleasantly flavored. VistaWhite fruits have pure white flesh and ahigh sugar content.


Although the loquat is indigenous tosoutheastern China, the Japanese havecultivated the plant for more than 1,000years and have considerably improvedand popularized the fruit. Loquats wereintroduced to Europe in the late 18thcentury, where they were grown initiallyfor purely ornamental purposes. It isbelieved that the plants were introducedto Hawaii by the Chinese.

Nutrient Content




SERVINGSIZE:

1/2 cup (75 g)

Loquat

Family RosaceaeScientific name Eriobotrya japonicaCommon name loquat, May apple,

Japanese medlar, Japanese plum

♥ High in vitamin A

Uses

Loquats are available in fresh, dried, andcanned forms in Asian markets. Freshfruits can be stored at room temperatureor, if very ripe, can be refrigerated in aplastic bag. With or without the skin,loquats are refreshing as a snack. Theirtangy flavor livens up poultry dishes.They can be added to fruit salads or pies,made into jams and jellies, candied, ormade into a liqueur.


Loquats are high in vitamin A.

The loquat tree is a large evergreen thatbelongs to the same family as the apple,peach, and plum and can grow up to 30feet in height. Easy to grow, the plant isoften used as an ornamental plant becauseits long, boldly textured, dark-green leavesadd a tropical look to the garden. Smallwhite flowers with a sweet fragrancebloom in fall or early winter, and thefruits appear in clusters in early spring.

The loquat has adapted to subtropicaland mild-temperate climates, but the treewill not bear fruit if the weather is toocool or excessively hot and humid. Thewhite-fleshed varieties are better adaptedto cool coastal areas than are the orange-fleshed types. Today, loquats are grownin China, Japan, India, Central and SouthAmerica, the Mediterranean, the MiddleEast, and the United States, where theleading producers are California andFlorida. Worldwide, Japan is the leadingproducer, followed by Israel and Brazil.Because fresh loquats bruise and perisheasily, they usually are found only in theregions where they are grown. Consequently,they are not as popular or commerciallysuccessful as some other fruits.

Fruits 187


Lychees are high in vitamin C. (See theAppendix, page 436, for the nutrientcontent of dried lychee.)

Nutrient Content




SERVINGSIZE:

10, raw (96 g)

LycheeThe lychee is a small spherical fruit, 1 to 2 inches in diameter, with a rough,inedible, bright-red shell. Inside the shell, the creamy translucent flesh surroundsa single dark, shiny seed. The texture is smooth, chewy, and sweet.

Family SapindaceaeScientific name Litchi chinensis Sonn.Common name lychee, litchi


Varieties

Of the nearly 75 varieties of lycheecommonly grown today, the two mostcommon types in the United States arethe Brewster and the Mauritius, intro-duced from China and South Africa,respectively.


Lychees originated in southern China,where the fruit is considered a symbol oflove.

The lychee tree is a long-lived ever-green that reaches heights of up to 40feet. Its leaves are pale green with tingesof pink when young, and they turn darkgreen and leathery when mature. Inspring, large sprays of yellowish greenflowers cover the trees. For the best flavor,fruits should ripen on the trees approxi-mately 60 to 90 days. The tree requiresmoist, well-drained soil and a climate thatis cool and dry for several months pre-ceding flowering and hot and humid forthe rest of the year. Most of the worldproduction of lychee is concentrated inAsia, with Taiwan being the leading

exporter. Australia, Israel, Mexico, andthe United States also produce lychees.American production is concentrated inFlorida, Hawaii, and California.

Uses

Although lychees are usually eaten freshin tropical countries, the canned versionsare more often found in U.S. markets.Fresh lychees should be brightly coloredand full (not shriveled) with shells thatare intact and free of blemishes and withthe stem still attached. The fruits can beplaced in a plastic bag and stored in therefrigerator for 2 to 3 weeks or in thefreezer for up to 6 months. Lychees canbe eaten on their own, sprinkled withlemon or lime juice, or combined withberries and other fruit in a salad. InHawaii, lychees are often stuffed withlow-fat cream cheese, topped withcrushed nuts, and served as an appetizer.Used in cooking, the sweet, aromaticflavor of the fruit complements entréesmade with ham, chicken, fish, or beef.


Varieties

Mangoes are available in two main types,the Indian and the Indochinese (some-times referred to as the Philippine).Between these two types, more than 100different varieties are grown worldwide.


Mangoes are indigenous to southeast Asiaand India. Around the 5th century B.C.,they were brought from India to otherparts of tropical Asia, from where theircultivation spread to other parts of theworld. The Portuguese may have intro-duced the fruit to the New World whenthey brought seeds and seedlings to Brazil.From there, the mango found its way intoFlorida in the late 18th century.

The mango belongs to the same familyas the cashew and pistachio; it is a medium-sized to large evergreen tree. Classified asa drupe (a fruit with a single seed), mostpopular commercial varieties of the fruithave been cultivated to be less fibrous andmore flavorful than their predecessors.

Nutrient Content





SERVINGSIZE:

1/2, raw (104 g)

Mango

Family AnacardiaceaeScientific name Mangifera indica L.Common name mango, mangot, manga

♥ High in vitamin A (beta-carotene) and vitamin C

Mangoes are as popular in the tropicsas the apple is in the United States. MostU.S. imports come from Mexico, withsmaller numbers from Haiti, Brazil, andPeru. Puerto Rico produces most of theU.S. crop, and Florida and Californiaproduce the rest.

Worldwide, India is the leading pro-ducer and consumer of the fruit. Mexicois second to India in production and isthe leading exporter of mangoes today.Pakistan, Indonesia, Thailand, and Brazilare also major producers.

Uses

Mangoes are picked for shipping whilestill firm and green. The ripe fruit yieldsto slight pressure and has an intense flow-ery fragrance. Partially ripe mangoes willripen at room temperature in about 3 to5 days. Ripe fruit will keep for 2 to 3days in the refrigerator.

Sliced or cubed, mango is oftencombined with papayas, bananas, and

The mango is an oval fruit with a smooth, inedible skin that varies from green toyellow to red. The fruit ranges from 2 to 9 inches long. The yellow to orangeflesh of a mango is soft and very juicy. The flesh encloses one large, fibrous seed.When ripe, the fruit exudesa rich smell and the flavor is both sweetand sour.

coconut to make a tropical fruit salad.Mangoes can be used to top waffles orpancakes and can be blended with yogurtand ice to make smoothies. Puréedmango can be used to make marinade forgrilling meats or a dessert sauce.

Mangoes are generally consumedfresh, but canned and preserved versionsand juices of the fruit also are available.


Mangoes are high in vitamin A (beta-carotene) and vitamin C.

Fruits 189

Nutrient Content




Melons

Family CucurbitaceaeScientific name Cucumis melo (melon),

Cucumis melo L. indorus (honeydewmelon), Cucumis melo var. reticulatus(cantaloupe), Citrullus lanatus (water-melon)

Common name melon, honeydew,cantaloupe (muskmelon), watermelon


Melons are believed to have originated inAfrica, Persia, and India. Egyptian hiero-glyphics that date to 2400 B.C. provideevidence that melons have been cultivatedand enjoyed for thousands of years.Melons were introduced by the SpanishMoors to most of Europe and were laterintroduced to the Americas in the late15th century.

The cantaloupe is thought to benamed either for Cantaloup, a village insouthern France, or Cantaluppi, a papalsummer residence near Rome, Italy. Thetrue cantaloupe is a European melon thatis not exported to the United States, andAmerican “cantaloupes” are actually atype of muskmelon.

Melons, sweet-flavored members of the family that includes squash, cucumber,and gourds, come in an array of shapes, colors, sizes, and textures. They range indiameter from 3 inches to more than 3 feet. The skin may be white, green,yellow, orange, tan, or even black andhas a surface texture that is smooth, ribbed, grooved, or netted. Inside the thick rind, the flesh may be pink, red, orange, yellow, green, or white and usually contains numerous seeds.

rind is chartreuse-yellow with longitudinalwrinkles, and the flesh is smooth, palegreen, and subtly sweet.

The netted melons are generally ovaland range from 5 to 8 inches in diameter.When ripe, the fruits have a raised “net-ting” on a smooth, grayish beige skin.The juicy, fragrant flesh is pale to brightorange and contains numerous whiteseeds.

Watermelons (Citrullus lanatus) aver-age 15 to 35 pounds and may be roundor oval. The rind may be two-toned greenor gray-green and variegated or striped,and the sweet, juicy flesh (usually red,but also occasionally orange, yellow, orwhite) contains rows of shiny, black seeds,although some newer varieties are seed-less. Over 200 varieties of watermelonexist, with some 50 varieties grown in theUnited States. Varieties tend to be local-ized to specific regions. Smaller varietiesare referred to as Icebox or apartment-size melons.

Varieties

Sweet melons are generally divided intotwo broad categories, dessert melons andwatermelon. Dessert melons are furthersubdivided into smooth (or winter)melons, a group that includes the hon-eydew and casaba and the lesser knowncanary, Crenshaw, and Santa Claus; net-ted melons, including cantaloupe (alsoknown as muskmelon) and Persianmelon; and the much less familiar tropicalmelons, including Haogen and Galia.Popular melons include cantaloupe,honeydew, casaba, and watermelon.

Honeydew melons (Cucumis melo L.indorus) weigh 4 to 8 pounds and arecharacterized by a slightly oval shape andsmooth, creamy-yellow rind. Two typesof honeydew are available, those withgreen flesh and those with orange flesh.The orange-fleshed varieties are similarto cantaloupe in flavor and texture.Casaba melon (Cucumis melo var.) isglobular with a pointed stem end andusually weighs 4 to 7 pounds. Casaba

SERVINGSIZE: watermelon,

1/2 cup, diced (76 g)


The watermelon appears to be nativeto Africa, where in ancient times the fruitwas valued as a source of portable water.Like the other melons, cultivation spreadto India, China, and Egypt, where 5,000-year-old pictures of watermelon adornancient tombs. By the 1600s, watermelonswere cultivated in England, Spain, andbeyond. Watermelons also may be nativeto North America, because early Frenchexplorers found American Indians culti-vating the plants in the Mississippi Valley.Thomas Jefferson grew watermelons atMonticello, and during the Civil War theConfederate army boiled down water-melons to produce sugar and molasses.

Melons grow on annual vine plantsthat creep along the ground, attaininglengths of 6 to 10 feet. Their leaves form

soups. Watermelon is always eaten freshor puréed to make a refreshing drink. Therind is pickled to make a condiment, andin Asia the roasted seeds are eaten as asnack similar to sunflower seeds.


Honeydew melon is high in vitamin Cand is a good source of potassium. Water-melon is high in vitamin C. Cantaloupeis high in vitamin C and is a good sourceof vitamin B6 and vitamin A. Water-melon is a source of lycopene, an antiox-idant that may help protect against cancer.

a canopy over the fruits. Although melonscan thrive in many kinds of soil, the high-est yields and the best melons are pro-duced with fertile, well-drained, slightlyacidic sandy or silt loam. A long, frost-free season with ample sunlight, warmtemperatures, and low humidity is idealfor melons. With such climatic require-ments, it should not be surprising that inthe United States, all but a few varietiesare grown only in the south. Florida,Texas, Georgia, and California are theleading domestic producers.

Melons are ready to harvest about 70to 120 days after seeds are sown. Theripeness of honeydew melons is deter-mined solely by rind color. A change incolor from predominantly green to pre-dominantly white indicates the melonsare ready for harvest. The maturity ofcantaloupe is indicated by a thick, raisednetting on the surface. In contrast, theripeness of watermelons is difficult tojudge; however, mature melons tend tohave a hollow ring, the spot on the melonthat touches the ground turns from whiteto yellow, and the leaves closest to thefruit dry and turn brown.

Uses

Unripe melons can be ripened in a paperbag at room temperature. Because somemelons readily absorb the odor of otherfoods even when uncut, they should bewrapped with plastic if kept in the refrig-erator for more than a day. Melons keepwell in the refrigerator up to 1 week.

Most melons can be used inter-changeably in a variety of ways. They canbe sliced and, if desired, the flavor can beenhanced with lemon or lime juice. Theflesh can be cubed or scooped out andmixed with other fruits to make a salad.Puréed melons also make toppings for icecream and can be used as a base for cold

Nutrient Content




Nutrient Content





SERVINGSIZE: 1/4 medium

cantaloupe (138 g)SERVINGSIZE: 1/8 honeydew

melon (125 g)

Fruits 191

Varieties

Of the more than 150 varieties ofnectarines, the most popular are Fantasia,Summer Grand, Royal Giant, and MayGrand. Early nectarine varieties weresmall and white-fleshed, and the skinswere uniformly green, red, or yellow.Today’s modern cross-breeding techniques(in which nectarine varieties are cross-bred with one another and with peaches)have yielded larger, more peach-likenectarines with a gold and crimson skinand yellow flesh.


The nectarine is indigenous to Asia, fromwhere it made its way to Europe and finallyto the Americas. The name “nectarine”is thought to be a derivative of the nameof the Greek god Nektar, and the juiceof the fruit has been referred to as the“drink of the gods.” The nectarine is amember of the rose (Rosaceae) family.About 98 percent of the domestic cropis grown in California, where cultivation

Nutrient Content



Vitamins (mg)Vitamin A 101 REVitamin C 7Thiamin 0Riboflavin 0.1Niacin 1Vitamin B6 0Folate 5 μgVitamin E 1

SERVINGSIZE: 1 medium,

raw (136 g)

NectarineBaked nectarine halves can be served withbaked chicken or ham, and they make adelicious dessert.


Nectarines are high in vitamin A (beta-carotene) and are a good source of vitaminC. The pit of the nectarine containsamygdalin, a compound that is convertedto cyanide in the stomach. Although notlikely, swallowing an occasional pit acci-dentally is not harmful.

began just over 130 years ago. These nec-tarines are available throughout the sum-mer, reaching their peak in July andAugust. Smaller quantities are importedfrom South America or the Middle Eastin winter and early spring.

Uses

Slightly underripe nectarines can beripened at room temperature in a paperbag. Ripe fruit should be refrigerated andused within 5 days. Nectarines can beeaten out of hand or used in salads, in avariety of fresh and cooked desserts, andas a garnish for many hot and cold dishes.At breakfast, they can be eaten sliced andtopped with yogurt and crunchy cereal, orused as a topping for waffles, pancakes,or French toast. Because cooking softensthe fruit and enhances its sweetness, nec-tarines are sometimes used in recipes thatrequire baking, grilling, broiling, orpoaching. Nectarines can be substitutedin any dish that calls for peaches or apricots.

Nectarines, often called “peaches without the fuzz,” are generally the same size,shape, and color as their counterparts. However, nectarines tend to be sweeter,and because their flesh is firmer than that of peaches, nectarines are less juicy.The skin of a ripe nectarine is a brilliant, golden yellow with generous blushes of red. Because they contain a pit, or “stone,” nectarines are classified as drupes.

Family RosaceaeScientific name Prunus persica var.

nectarinaCommon name nectarine

♥ High in vitamin A (beta-carotene)


♥ Contains phytochemicals thatpromote health


Although considered more of a condiment, the olive is an oblong fruit, slightlypointed at one end, one-half to an inch in length. The edible skin is thin andsmooth in unprocessed fruits but can be smooth or wrinkled in processed fruits and varies from the yellow-green of unripe olives to dull green, red, yellow, tan, rosy brown, and black, depending on variety, ripeness, and method of processing. The skin covers flesh of the same color, enclosing a hard pit. The flavor of fresh olives is always bitter, but the final flavor depends on both variety and method of processing.

Varieties

Olive varieties are usually divided by useinto table olives and those that are pressedfor oil. The oil varieties significantly out-number the table varieties.

Table olive varieties grown in Greeceinclude the slender, oval, purple to blackKalamata, the dark-green, crackednaphlion, and the reddish Royal (Greekblack and oil-cured olives are the resultof alternative methods of processing).Italy grows the brownish black Gaeta, thetartly flavored Sicilian Green, the tanCalabrese, the firm black Lugano, andthe piquant brown-black Liguria. Franceproduces the tiny brown Nicoise. Tableolives grown in the United States includethe Manzanilla, Sevillano, and Mission.


The olive is one of the oldest known cul-tivated fruits; cultivation of what hadbeen wild olive trees predates recordedhistory and probably began on the Greekpeninsula of Attica. In the early 18thcentury, Spanish explorers brought olivecuttings to Peru, from where they werecarried to Mexico by Franciscan monks,

Nutrient Content

Energy (kilocalories) 51Water (%) 80Dietary fiber (grams) 1Fat (grams) 5Carbohydrate (grams) 3Protein (grams) 0Minerals (mg)

Calcium 39Iron 1Zinc 0Manganese 0Potassium 4Magnesium 2Phosphorus 1Sodium 380


SERVINGSIZE: 10 large ripe olives,

1/3 cup (44 g)

Olives

Family OleaceaeScientific name Olea europaeaCommon name olive

♥ A source of monounsaturated fat

and flesh. The fourth method, developedand practiced solely in the United States,is the rapid soaking of ripe olives in lye,followed by boiling in iron (for color preser-vation) and canning, to produce thefamiliar bland, soft black olive.

Unopened cans or jars of olives can bestored at room temperature for up to 2years. Loose olives and opened cans shouldbe loosely covered with plastic wrap andrefrigerated for no more than 2 weeks.


Although olives are among the fruits withthe highest fat content, it is mostlymonounsaturated. (See the Appendix,page 436, for other nutrients found inolives.)

who later brought them to California.The cultivated olive tree is a long-lived

evergreen that requires a mild climate withwarm summers and relatively cold winters.Its relative drought resistance has enabledit to thrive in the Mediterranean climateand in California. Olive trees bloom inMay, producing delicate cream-coloredflowers, and the fruit is harvested fromearly autumn to winter. The Mediterraneancountries account for 95 percent of theworld’s olive cultivation.

Uses

Fresh olives contain tannins that renderthem inedible; hence, all olives areprocessed or cured. Table olives areprocessed by four methods. With theSpanish method, unripe olives are fer-mented in brine for up to 7 months. Thebrine-soaking method is used on Italianand Greek olives such as Kalamatas, oftenadded to Greek salads. Brief soaking (1to 2 weeks) produces crunchy olives, andprolonged soaking (a month or more)results in chewier, sweeter olives. A thirdmethod, typically used in Greece, involvespacking and aging olives in salt or oil,which produces olives with shriveled skins

Fruits 193

The orange is a reddish yellow, round fruit of the citrus family with a rich, juicypulp that varies in flavor from very sweet to sour. The pulp of the orange is asegmented ball, each segment wrapped tightly in a thin semi-opaque membranecalled the albedo. The flesh is encased in a sturdy, glossy skin composed of two layers. The outer layer, called the zest, has a pungent but pleasant fragrance, and the inner layer, called the pith, is white, spongy, and bitter. Although some varieties are seedless, most have seeds.

Varieties

There are two common types of oranges:the sweet orange, which is the morecommon, and the sour orange. The sourorange has a thick skin and is used pre-dominantly in making marmalades andliqueurs. The sweet varieties are prizedboth for eating and for their juice. Thetwo most common varieties of sweetorange are the navel and the Valencia.The navel orange has a thick, easy-to-peelskin, is seedless, and has a mild flavor.Valencia oranges are more commonlyknown as juice oranges because of theirabundant juice content and thinner skin,which makes them easy to squeeze. Othersweet oranges include the blood orange,with its red pulp, and the Jaffa, importedfrom Israel.


The name orange, “naranga” in Sanskrit,comes from the Tamil “naru” and means

good guide to quality because someoranges are artificially colored to preserveshelf life and to enhance appeal andmarketability.

The fruit is a great snack, althoughmost Americans consume oranges in theform of juice. Oranges are a versatilecooking ingredient. The skin is usedcommercially in candy and is the base forvarious liqueurs and cordials.


Oranges are high in vitamin C and are agood source of folate. Oranges (but nottheir juice) are good sources of fiber. Bothcontain antioxidants that promote health.

Nutrient Content




SERVINGSIZE: 1 medium,

raw (131 g)

Orange

Family RutaceaeScientific name Citrus aurantium L.,

Citrus sinensis L.Common name orange, sweet orange,

sour orange


♥ A good source of folate and fiber

♥ Contains antioxidants that promotehealth

“fragrant.” The orange is a native ofSoutheast Asia. The seeds and seedlingsof this golden fruit were brought to theNew World by European conquerorsaround 1520. By the 1820s, the orangewas a flourishing crop in Florida.Oranges survived the severe freeze dur-ing the winter of 1894-1895 to becomethe most popular fruit in the UnitedStates after apples and bananas.

Oranges grow best in areas that havea subtropical to semitropical climate. Theorange tree is a lush evergreen that thrivesin warm climates and can simultaneouslyproduce flowers, fruit, and foliage. Forthis reason, it is nicknamed the “fertilitytree.” When in full bloom, the tree has afragrant smell.

Uses

Oranges may keep up to 7 days in therefrigerator or in cool room temperaturesin ventilated areas. Skin color is not a


Varieties

Of the two types of papayas, Hawaiianand Mexican, the Hawaiian is the smaller,pear-shaped type that is generally foundin supermarkets. A whole Hawaiian papayaweighs about a pound. The Mexicanpapaya is usually larger and more elon-gated, often weighing up to 10 pounds.This variety usually has darker flesh and,although the flavor is less intense thanthat of its Hawaiian counterpart, it is stillquite juicy and delicious. Mexicanvarieties include Mexican Yellow andMexican Red, named for the flesh color.The most common Hawaiian variety iscalled the Solo.


Although the papaya is native to southernMexico and Central America, it is nowgrown in every tropical and subtropicalcountry. Brazil is the leading producer ofpapayas in the world, dominating exportsto Europe. Mexico is the largest supplierof papayas to the United States andCanada. The United States crop is con-centrated in Hawaii and is used to supplypapayas to Japan and Canada.

Technically an herb, the papaya treecan grow to 10 or 12 feet in height.Mexican varieties are usually taller. A

Nutrient Content

Energy (kilocalories) 30Water (%) 89Dietary fiber (grams) 2Fat (grams) 0Carbohydrate (grams) 8Protein (grams) 0.5



SERVINGSIZE:

1/4 medium (76 g)

Papaya

Family CaricaceaeScientific name Carica papayaCommon name papaya, tree melon


temperature permanently halts the ripen-ing process, unripe fruits should not berefrigerated.

Papaya is usually eaten raw. Its cool,bland flavor complements spicy foods.Green papayas contain latex and shouldnot be eaten raw, but they can be cookedand used in salsa or added to stews andsoups. Papayas cannot be used in gelatindesserts because an enzyme in the fruitprevents the gelatin from solidifying.


Papayas are high in vitamin C and containbeta-cryptoxanthin, a phytochemical thatpromotes health.

thin, cylindrical, non-woody trunk istopped off by spiraling leaves that containfive to nine main segments each. All partsof the plant contain large amounts oflatex. The fruits, which hang from short,thick peduncles at the base of the leaves,are usually harvested at color break (whena streak of yellow appears in the green)and should still exhibit some green in thesupermarket.

Papaya plants exist in one of three sextypes: male, female, and hermaphrodite.Male plants have tubular flowers but bearno fruit. Female plants have round flowersand bear round fruits. Hermaphroditeplants have characteristics of both maleand female flowers and produce the pear-shaped fruit that is preferred by consumers.Some plants produce flowers of more thanone sex type, depending on climatic factors.High temperatures seem to favor maleflowers. Papaya seeds can remain viable foryears if storage conditions are dry and cool.

Uses

Papayas ripen in 3 to 5 days at room tem-perature, and ripe fruit can be stored inthe refrigerator for a week. Because cold

Papayas are round to oval fruits that have a smooth, thin skin. When ripe, papayas have yellow skin and firm, sweet flesh that ranges from yellow-orange to salmon pink. Numerous tiny black seeds are clustered in the center of the fruit.

Fruits 195

Nutrient Content





SERVINGSIZE: 4 fruits, raw (72 g)

(pulp only)

Passion Fruitfruits can be refrigerated up to 1 week.

The fruit’s pulp can be eaten plain orspooned over ice cream, cakes, and otherdesserts. Passion fruit also makes deliciousjams and jellies, to which the seeds adda crunchy texture. The fruit also can bepressed to extract a highly fragrant juicethat adds a pleasant flavor to beveragessuch as iced tea, punch, and cocktails.


Passion fruit is high in vitamin C anddietary fiber if the seeds are consumedalong with the pulp. In addition, it is agood source of vitamin A (beta-carotene).

free climates. In addition to SouthAmerica, New Zealand, Africa, the WestIndies, Malaysia, and the United Statesalso grow passion fruit. California andFlorida account for the majority ofdomestic production of the purple vari-eties, whereas Hawaii produces mainlythe yellow varieties. As a commercial item,fresh passion fruit is currently considereda specialty, low-volume item in the UnitedStates. The fruit is more commonly usedas an ingredient in commercial food anddrink products.

The plant is a vigorous, climbing vinethat can grow 15 to 20 feet a year onceestablished. Each fruit develops from asingle fragrant flower that is 2 to 3 incheswide with green and white petals. Thefruits quickly turn from green to purple(or yellow) when ripe and fall to theground within a few days. They can bepicked from the vine when ripe orharvested off the ground.

Uses

When ripe, passion fruits are heavy withwrinkled skin. Fruits that are heavy andfirm should be chosen. Unripe fruits canbe left at room temperature to ripen. Ripe

Shaped like an egg, the passion fruit ranges from 2 to 8 inches long. As the fruitripens, the inedible leathery skin, which can be purple or yellow, darkens,wrinkles, and becomes brittle. The yellow pulp has a jelly-like consistency andcontains many edible grape-sized, flesh-covered, black seeds that are somewhat like those of a pomegranate. The pulp’s flavor is sweet-tart and lemony, and it is highly fragrant.

Varieties

With more than 400 varieties, about 30of which are edible, passion fruits aredivided into three main categories: pur-ple passion fruit (Passiflora edulis Sims),yellow passion fruit (P. edulis f. flavicarpaDeg.), and giant granadilla (P. quadrang-ularis L.). The purple varieties bear darkpurple to black fruits that are about 2inches long. The yellow varieties bearslightly longer (about 2 1/2 inches) deep-yellow fruits. Less commonly found arefruits of the giant granadilla varieties,which can reach 8 inches in length.


Passion fruit is native to the SouthAmerican tropics. Spanish missionaries,upon discovering the plant in SouthAmerica, are said to have given the fruitits name, because its flowers resembledinstruments of the Passion and crucifix-ion of Christ, such as the crown of thorns,hammers, and nails.

Being a tropical to subtropical fruit,the passion fruit is best grown in frost-

Family PassifloraceaeScientific name Passiflora edulisCommon name passion fruit, granadilla


♥ A good source of vitamin A (beta-carotene)

♥ High in fiber


Peaches are round to oblong with a slight tip. Because of the hard seed, or“stone,” at their core, they are known as a “stone fruit,” or drupe. The fuzzy skinof peaches is the only characteristic that distinguishes them in appearance fromthe smooth-skinned nectarine. Ripe peaches can assume a range of colors fromcreamy-white to light-pink, yellow, orange, and red. The flesh also can range from a pinkish white to an intense yellow-gold. The firmness and juiciness of a peach depend largely on variety and on thedegree of ripeness.

Varieties

Peaches are generally classified into oneof two categories: “freestone” or “cling-stone,” although some are also considered“semi-freestone.” Freestone peaches, theones more commonly available, are thosewhose pits are easily removed, whereasthe pit of clingstones is enmeshed withinthe flesh. Both freestone and clingstonepeaches have numerous varieties thatdiffer in skin color, flesh color, firmness,and juiciness. Two of the most popularvarieties of yellow-fleshed freestonepeaches are Elegant Lady and O-Henry.Other varieties include the Hale, Rio OsoGem, and Elberta.


A native of China, where they have beengrown for more than 2,500 years, peacheswere once revered as a symbol of longevityand immortality. The fruit made its wayto Europe by way of Persia. Spanish

Nutrient Content




SERVINGSIZE: 1 medium peeled,

raw (98 g)

Peach

Family RosaceaeScientific name Prunus persicaCommon name peach

♥ A good source of vitamin A(beta-carotene) and vitamin C

Uses

Peaches that are slightly soft to firm whenpressed and are free of blemishes or softspots should be chosen. To hasten theripening process, underripe peaches canbe left in a loosely closed paper bag atroom temperature for 2 to 3 days. Onceripe, they can be kept at room tempera-ture for about 3 to 4 days or slightlylonger in the refrigerator.

For cooking purposes, the skin of apeach can be easily peeled by blanchingfor 30 seconds.


Peaches are a good source of vitamin A(beta-carotene) and vitamin C.

explorers brought the plant to the NewWorld, where Spanish missionariesplanted the trees in California. Since theearly 1800s, peaches have been growncommercially in the United States, whichnow produces one-fourth of the world’smarket crop. Other major producers ofpeaches include Italy, Greece, and China.Georgia was once the largest producer ofpeaches in the United States, earning itthe nickname “Peach State.” Today, thefruit is grown in more than 30 states, andCalifornia is the largest producer. Peachesare related to other deciduous floweringfruit trees, including plum, cherry,apricot, and almond. Although origi-nally grown only in moderate climates,the many new varieties make it possiblefor peaches to be grown throughoutmuch of the United States.

Standard trees may grow as high as 30feet and can live up to 40 years. Somedwarf varieties may reach no more than 3feet. Beautiful flowers, ranging from palepink to red, appear in the spring and giveway to fruits that usually ripen in mid-summer. An 8- to 10-year-old tree canproduce up to 6 bushels of fruit annually.

Fruits 197

Varieties

Hundreds of pear varieties, varying inshape, size, color, texture, flavor, aroma,and time of ripening, grow throughout theworld. In the United States, the four mainvarieties are the Bartlett, Anjou, Bosc, andComice. The Bartlett, the most popularsummer pear, is the principal variety usedfor canning and the only variety sold dried.Bartletts are large, juicy, fragrant, and sweetand turn from dark-green to golden-yellowwhen ripe. A red-skinned strain called theRed Bartlett is also available. Blander intaste are Anjou pears, which are oval withsmooth yellow-green skin and a creamyflesh. The Anjou is the most abundantwinter pear. Bosc pears have dull, reddishbrown skin and very firm flesh. Reputedlythe most flavorful and sweetest variety isthe Comice, which is squat in shape withdull-green skin. A variety that is growingin popularity is the Asian pear (also knownas the Oriental pear, Chinese pear, orJapanese pear). Asian pears are crunchierthan the common pears, round, and goldenbrown to yellow-green.

Nutrient Content



Vitamins (mg)Vitamin A 3 REVitamin C 7Thiamin 0Riboflavin 0.1Niacin 0Vitamin B6 –Folate 12 μgVitamin E 1


SERVINGSIZE: 1 medium, raw,

with skin (166 g)

Pear

Family RosaceaeScientific name Pyrus communis

(common or European pear),Pyrus pyrifolia (Asian pear)

Common name pear, common pear,European pear, Asian pear, sand pear

♥ A good source of dietary fiber andvitamin C

Uses

Firm pears, such as the Bosc, are best forbaking and poaching. Because pears arepicked while still green, they should beripened at room temperature until thestem end yields slightly to pressure. Onceripe, pears should be refrigerated. Slicedpears should be sprinkled with lemon juiceto prevent browning.


Raw pears (with the skin on) are a goodsource of vitamin C and dietary fiber.


Native to the northern regions of centralAsia, pears have been cultivated for morethan 3,000 years. Pear trees were intro-duced to North America by the earlycolonists, who brought cuttings fromEuropean stock. The largest producers ofpears today are China, Italy, Russia, andthe United States. California, Oregon,and Washington account for 98 percent ofthe United States pear crop. Pears areclosely related to apples in that both arepome fruits (fruits with a distinct seed-containing core) and members of the rosefamily. However, pear trees tend to bemore upright than apple trees (commer-cially grown trees are usually pruned toabout 20 feet high). Ideal growing con-ditions require a combination of warmdays, cool nights, rich volcanic soil, andample water. Between 100 and 170 daysare required from bloom to harvest. Likebananas and avocados, pears are usuallypicked before they are fully ripe, becausethey do not ripen well on the tree.

Pears are bell-shaped fruits, wide and round at the bottom, narrowing toward thestem; however, some varieties are nearly round. Pears range in size from less than1 inch to 3 inches in diameter. They have a smooth, thin skin that may be green,yellow, brown, or red when ripe. The juicy, sweet flesh is usually white with atinge of yellow. The flesh of some pears is sandy in texture. Enclosed within the flesh is a cartilaginous core that contains as many as 10 seeds.


Varieties

Persimmons are divided into two types,based on flavor and texture. The astringenttype is inedible until it ripens andbecomes soft, and the non-astringent typecan be eaten while it is underripe andcrisp. The astringent varieties are har-vested while still firm and allowed to ripenfully and soften. Astringent persimmonscan ripen off the tree when stored at roomtemperature. Non-astringent varietiesare harvested when they are fully coloredand ripe. Persimmons are also dividedinto two classes by their origin: Japaneseand American. Although Japanese per-simmons exist in both astringent andnon-astringent varieties, they tend to beless astringent than American. The mostcommon variety of persimmon availablein the United States is the Hachiya, anastringent Japanese persimmon that islarge and acorn-shaped. A popular non-astringent Japanese variety is the Fuyu,which is smaller than the Hachiya andshaped like a tomato.

Nutrient Content




SERVINGSIZE: 1/2 persimmon,

raw (84 g)

Persimmon

Family EbenaceaeScientific name Diospyros kaki (Oriental

persimmon), Diospyros virginiana(native persimmon)

Common name persimmon, Oriental persimmon, Japanese persimmon, kaki

♥ High in vitamin A (carotenes)

♥ A good source of vitamin C and fiber

Uses

Unripe fruit will ripen in a few days atroom temperature. Ripe fruit can berefrigerated 2 to 3 days. Freezing astrin-gent persimmons and thawing them thenext day also may help remove some ofthe astringency.

Persimmons can be added to cakes,cookies, rolls, and breads. Persimmonpulp is used to make preserves, beer, andbrandy. Puréed persimmon can be usedas a sauce for poultry or dessert.


Japanese persimmons are an excellentsource of vitamin A (carotenes) and area good source of vitamin C and fiber.


The Oriental persimmon, cultivated forcenturies in China and later brought toJapan and Korea, was introduced toCalifornia in the 1870s. The U.S.Department of Agriculture importedpersimmon trees to Florida and Georgia.In contrast, native persimmons haveflourished over much of what is now thecontinental United States for centuries.American Indians dried the fruit to eatthroughout the winter.

The Oriental persimmon is a droop-leafed deciduous tree that can attain aheight and width of about 25 feet.Because the tree is relatively cold-sensitive,it is grown only in the Deep South. Thenative persimmon can reach heights of 30to 40 feet and is more tolerant of poorsoils and cold than the Oriental type.

Oriental persimmon trees are self-pollinating and also can produce seedlessfruits from unfertilized flowers. The incon-spicuous flowers are cream-colored or pink.The fruit is in season from October toFebruary. Native persimmons are not self-pollinating. Their flowers range fromwhite to yellow and appear in May. Thefruit appears in September, but it does notripen until the weather cools. Orientaland native varieties cannot cross-pollinate.

The persimmon, sometimes called the “apple of the Orient,” is a spherical oracorn-like, smooth-skinned fruit that ranges from a light yellow-orange to a brilliant orange-red. Persimmons vary from 1 to more than 3 inches in diameter. Except for theseeds, the entire fruit is edible.

Fruits 199

Nutrient Content




Family BromeliaceaeScientific name Ananas comosusCommon name pineapple


cannot be added to gelatin, yogurt, orcottage cheese because the fruit containsa digestive enzyme called bromelain thatcan break down the protein in milk, meat,and gelatin and makes these foods watery.However, bromelain is degraded by heat,so canned or boiled pineapple can be usedinstead. Because of this enzyme activity,fresh pineapples are often used in mari-nades to tenderize meats and poultry,although meat that is allowed to sit in thepineapple marinade for too long can turnmushy.


Pineapple is high in vitamin C and containsphytochemicals that promote health.

with large, waxy, pointed leaves. Eachplant bears one fruit in the center, and eachpineapple is actually the result of thefusion of many individual fruits. Unlikemost other fruits (with the exception ofsome melons), pineapples do not have areserve of starch that converts to sugar afterharvest. Instead, the starch is stored in thestem of the plant and enters the fruit assugar just before it ripens completely. Asa result, the fruit will not become anysweeter after harvest, so growers mustallow the pineapple to ripen on the plantto maximize the sugar and juice contentof the fruit.

Uses

When selecting a pineapple, choose onewith fresh, green leaves and no obvioussoft or brown spots, especially at the base.When ripe, the rind can be dark green,yellow, or reddish yellow; however, mostpineapples on the market are already ripe,regardless of their color, and should berefrigerated in a plastic bag after purchase.Freshly cut pineapple may be kept, sealedairtight, in the refrigerator for up to a week.

Pineapples are consumed fresh andcanned and as juice. Fresh pineapple

The pineapple is a cylindrical fruit that is approximately 4 to 8 inches in diameter and can reach a length of 12 inches, weighing up to 10 pounds. It has a waxy, tough rind covering a juicy flesh that surrounds a fibrous core. The flesh and core range from nearly white to yellow, and the flavor is a combination of apples, strawberries, and peaches.

Pineapple

Varieties

Three varieties of fresh pineapple are avail-able in the United States. The popularSmooth Cayenne, from Hawaii, weighs 3to 5 pounds, and its flesh ranges from paleyellow to yellow. The Red Spanish is nearlysquare and has a tougher shell that makesit well suited to shipping. Its flesh is paleyellow and has a pleasant aroma. Weighingup to 10 pounds, the Sugar Loaf is thelargest of the three varieties. Its white fleshlacks the woodiness often found in the coreof other varieties.


The pineapple is indigenous to southernBrazil and Paraguay. Columbus encoun-tered the pineapple on his 1493 journeyto the Caribbean and took it back toEurope, from where it spread to manyother parts of the world on ships thatcarried it as protection against scurvy, adisease caused by a deficiency of vitaminC. The name is derived from piña, aname given by the Spanish, who thoughtthat the fruit resembled a pinecone.

Pineapples do not grow on trees. Theygrow on a plant that is technically an herb,

SERVINGSIZE:

1/2 cup, diced, raw (78 g)

Varieties

Of the more than 1,000 varieties of plumsin Europe and 140 in North America,about 20 dominate the commercial supplyof plums in the United States, most ofwhich are Japanese or European varieties.The Japanese types have juicy yellow orreddish flesh and skin colors that rangefrom crimson to black-red. The SantaRosa and Red Beaut are two of the morepopular Japanese varieties. Europeanplums, or Prunus domestica, are smaller,denser, and less juicy than their Japanesecounterparts. Their skin color is alwaysblue or purple, and their pits are usuallyfreestone, which means that they separateeasily from the flesh. Among the better-known varieties are Italian, President,Empress, Stanley, and Tragedy. In theUnited States, the bulk of Europeanplums are grown in the Pacific Northwest,but some varieties are successfully culti-vated in the eastern states. With its firmerflesh and higher sugar and acid contents,the European variety is best suited forprunes (also called dried plums). Themost common variety of plum used forprunes is the California French, also knownas d’Agen. A few varieties of prune plums

are sold fresh and are called fresh prunesor purple plums.


Although plums are native to several tem-perate regions around the world, includingNorth America, early colonists broughtEuropean varieties with them that sup-planted native American plums. In thelate 19th century, dozens of varieties fromEurope and Asia were cultivated in theUnited States, primarily in California.One of the most influential plum breederswas the famed horticulturist LutherBurbank, who in 1907 developed theSanta Rosa variety, which now accountsfor about a third of the total domesticcrop. The California French plum is adescendant of the first prune plumsbrought to California from France byLouis Pellier in the 1850s. The domesticplum season extends from May toOctober, beginning with the Japanese vari-eties and ending with the European types.Today, about 70 percent of the world’sprune supply and nearly 100 percent ofdomestic prunes come from California.

Uses

The majority of plums are eaten fresh.Plums are a nutritious, low-calorie foodthat can be eaten out of hand or addedto fruit salads, baked goods, compotes,and meat dishes. Plums also can be madeinto jams, purées, or sauces. A famousfood prepared from plums is the Chineseplum sauce, also known as duck sauce.Puréed prunes make a good substitute forbutter and other fat in baked goods.Prunes are also made into juice.

Nutrient Composition

Plums are a good source of vitamin C.Prunes are a good source of vitamin A(carotenes) and fiber. (See the Appendix,page 436, for the nutrient content of prunes[dried plums].)

Nutrient Content




SERVINGSIZE:


PlumThe plum is a drupe, a fruit with a single pit that is related to the peach, nec-tarine, and apricot. However, whereas only two or three varieties of those exist,plums are available in a wide variety of shapes, sizes, and colors. Plums grow inclusters and have smooth, richly colored skins. The thousands of varieties identifiedworldwide range from 1 to 3 inches in diameter, in flavor from sweet to tart, andin skin color from yellow to green, red, purple, and indigo blue.


Family RosaceaeScientific name Prunus domestica,

Prunus salicinaCommon name plum

♥ Plums are a good source of vitamin C

♥ Prunes (dried plums) are a good sourceof vitamin A (carotenes) and fiberand contain isatin, a natural laxative

Fruits 201

Varieties

There are three kinds of pomegranates:one that is very sour and two that aresweet. The sour type is used in place ofunripe grapes to make juice, and the sweettypes are eaten as a dessert. In addition,some nonfruiting varieties are grownpurely for their double flowers, and adwarf variety has been developed thatgrows only 2 to 3 feet tall and makes adecorative container plant.


The pomegranate is a fruit with a color-ful history. The name is derived from theOld French terms “pome,” for “apple,”and “grenate,” for “many-seeded.” Nativeto southeastern Europe and Asia, pome-granates have long been celebrated in artand literature. The seeds have been aHebrew symbol of fertility since biblicaltimes, and the fruit once formed part ofthe decoration on the pillars of KingSolomon’s temple. In the 16th century,Spanish missionaries brought the plantto the New World. Currently, the pome-

Nutrient Content



Vitamins (mg)Vitamin A 0 REVitamin C 9Thiamin 0Riboflavin 0Niacin 1Vitamin B6 0.2Folate 9 μgPantothenic acid 1Vitamin E 1


SERVINGSIZE:

1 fruit (154 g)

POMEGRANATE

Family PunicaceaeScientific name Punica granatumCommon name pomegranate,

grenadier, granada, Chinese apple

♥ A good source of potassium and vitamins C and B6

be substituted for raisins in cakes.Grenadine, a light syrup made frompomegranates, is used as a flavoring incocktails, soft drinks, and confections.Pomegranate molasses is a popular ingre-dient in Mediterranean and MiddleEastern cooking. Aside from the fruit’sculinary uses, crushed pomegranateflowers produce a brilliant red dye. Thebark is used in tanning and is the sourceof the yellow hue of Moroccan leather.


Pomegranates are a good source of potas-sium and vitamins C and B6.

granate is a crop of minor commercialimportance.

The pomegranate plant is a dense,deciduous shrub that can grow up to 12feet in height. Crimson flowers are borneon slender, somewhat thorny branchesthat have glossy, dark-green leaves aboutan inch long. The plant grows best insubtropical climates but can tolerate sub-freezing temperatures. If grown from seed,plants begin to fruit after 3 to 4 years.

Uses

Pomegranates are available in the UnitedStates only from October to December.Fruits should be heavy for their size andplump, as if bursting, with a slightly softcrown and shiny skin. The fruit can berefrigerated for up to 2 months or storedin a cool, dark place for about a month.

The pomegranate is rather labor-inten-sive to eat. After the skin has been peeled,the seeds can be removed individually, orthe fruit can be cut in half and the seedsscooped away from the membrane witha spoon. The seeds also can be used as agarnish for desserts and in salads or pressedto make a refreshing drink. Used as a spicein northern India, dried pomegranate can

The pomegranate is a round fruit the size of a large orange with a protrudingcrown and smooth, leathery skin that can range from red to yellowish pink. Eachfruit contains hundreds of ruby-colored seeds that are individually encased in a translucent, red, juicy pulp that is sweet to tart. The seeds are packed into compartments that are separated by cream-colored, bitter-tasting membranes. Both the seeds and pulp are edible.


Varieties

The genus Opuntia contains as many as1,000 species, most of which bear ediblefruits. Commonly cultivated as a sourceof food are varieties of the speciesOpuntia ficus-indica. Other species areplanted for purely ornamental purposes.


Species of the genus Opuntia are believedto have originated in central Mexico andthe Caribbean. Since pre-Columbiandays, American Indians have collectedthe ripe fruits and tender stems, or “pads,”for use as a food source and the older padsfor livestock feed. Spanish explorers intro-duced the plants to Spain, from wherethey were brought to North Africa by theMoors. Today, the plant is grown world-wide in areas with a moderate climate.Prickly pear is the national fruit of Israel,where it is called Sharon’s fruit.

The prickly pear plant is a perennialof the cactus family that prefers a hot, dryenvironment and, like other cacti, canwithstand long periods of drought.

Nutrient Content





SERVINGSIZE:

1 fruit, raw (103 g)

Prickly Pear

Family CactaceaeScientific name Opuntia ficus-indicaCommon name prickly pear, Indian fig,

nopal, nopalitos, Sharon’s fruit

♥ High in vitamin C and magnesium


ripe, the fruits yield when gently pressed.Ripe fruits can be stored in a perforatedplastic bag in the refrigerator up to 2 days.

Prickly pears are refreshing wheneaten with a sprinkle of lime or lemonjuice. They can be diced and used to topice cream, sorbet, yogurt, and variousdesserts, or they can be puréed to makemarmalade and dessert sauces. The pads(nopales), which are served as a vegetable,can be cut into pieces, steamed or stewed,and added to omelets, salads, and soups.


Prickly pears are high in magnesium andvitamin C and are a good source of fiber.Growing up to 15 feet high, the plant has

no real leaves; the segmented, flat, oval-shaped pads serve as both leaves andwater-storage organs. These pads arecovered with sharp spines. In midsum-mer, brilliant flowers bloom along theedges of the pads, from which fleshy fruitsdevelop. The plants are easily propagatedby detaching the pads and planting themin soil. Roots form quickly, and newplants soon become established. Someprickly pears harbor an interesting para-site, the cochineal, a red insect less thanan eighth-inch long that is the source ofa brilliant red dye. Along with the cactusthat harbors the insect, the technique ofisolating the dye was brought back toEurope by the conquistadors.

Uses

Although commercially sold prickly pearshave already had their spines removed,caution should still be used when han-dling the fruit. If the spines have notbeen removed, they should be scraped offcarefully with a knife or rubbed off witha towel. The skin should be peeled beforeconsumption. Immature fruits can beleft at room temperature to ripen. When

Two to 4 inches long and shaped like an egg, the prickly pear has a coarse, thickskin that can be yellow, orange, pink, magenta, or red, depending on the variety.The inedible skin is dotted with tubercles that have small, almost invisible spines capable of pricking the skin.The prickly pear’s flesh is mildly sweet, juicy, and fragrant and contains numerous edible, small, crunchy seeds. Like the skin, the flesh can range from yellow to dark red.

Fruits 203

Varieties

Among the common varieties of pum-melo available in the United States arethe Chandler, Ichang, Red Shaddock,Reinking, Tresca, and Webber.


A native of Malaysia, the pummelo is apopular fruit in east, southeast, and southAsia. It is believed to have been intro-duced to the West Indies by an Englishsea captain named Shaddock, by whosename this fruit is sometimes called.Pummelo trees are strictly tropical andgrow only in frost-free regions. Theyachieve heights of 15 to 30 feet, and thecrown of the tree is round. Like othercitrus trees, they bear fruit for manydecades. Although the pummelo is notgrown commercially in the United States,

Nutrient Content



Vitamins (mg)Vitamin A 0 REVitamin C 58Thiamin 0Riboflavin 0Niacin 0Vitamin B6 0Folate –Vitamin E –


Pummelo

Family RutaceaeScientific name Citrus grandisCommon name pummelo, pomelo,

pommelo, Chinese grapefruit, Shaddock


imported fruits are available at the marketfrom November through March.

Uses

Pummelos can be used in the same way asgrapefruits. By themselves, they can beeaten as a breakfast fruit or a refreshingsnack, or they can be added to fruit salads.The thick rind and pith should be peeledbefore use and the fruit sectioned like agrapefruit or pulled into pieces. The skinand white pith of the pummelo arecandied to make a traditional Chinesetreat. The fruit can be stored at roomtemperature for up to a week or up to 2weeks in the refrigerator.


Like most citrus fruits, the pummelo ishigh in vitamin C.

The pummelo is a pear-shaped citrus fruit that comes in a variety of sizes andcolors and is believed to be the ancestor of the grapefruit. Normally between 4and 7 inches in diameter (about the size of a cantaloupe), the pummelo can growto the size of a large watermelon and weigh up to 20 pounds. The fruit is coveredby a soft, easily peeled rind that may be half an inch or more in thickness andranges from yellow to pink. Thick membranes separate the inner segments of this fruit. The flesh of the pummelo also varies from a light yellow to a dark pink. Although tart, the pummelo is sweeter (but firmer and less juicy) than grapefruit.

SERVINGSIZE:

1/2 cup sections, raw (95 g)


Quince

Family RosaceaeScientific name Cydonia oblongaCommon name quince


temperature. Ripe quince, which is fra-grant, can be kept in a perforated plasticbag in the refrigerator up to 2 weeks.Because of the quince’s dry, hard textureand its astringent flavor, it is betterconsumed cooked than raw. Before beingcooked, quince must be peeled, cored (theseeds contain a cyanide compound), andplaced in a mixture of water and lemonjuice to prevent discoloration. Whencooked, the hard pulp of the fruit softens,turns pink, and takes on the texture of apear. The flavor becomes more mellowand sweeter.


Quince is high in vitamin C.by the goddess Venus. The quincebecame a symbol of love and happiness,a symbolism that lasted into the MiddleAges. Quince was eaten at weddings,shared by brides and grooms as a token oftheir love. Medieval English manuscriptscontain recipes mentioning “char deQuynce,” the old name for quince mar-malade. In fact, the word “marmalade”is derived from the Portuguese word forquince, “marmelo.” Today the quince iscultivated throughout the Mediterranean,in South America, and in the UnitedStates, where California is the leadingproducer.

Quince grows as a many-brancheddeciduous shrub or small tree, no morethan 10 to 12 feet tall, and produces large,fragrant white, pink, or red flowers beforethe leaves appear. The plants are propa-gated by seeds, shoots, cuttings, or layer-ing. The flowering quince is popularlygrown as an ornamental plant.

Uses

Quince is available only in the autumn.Unripe fruits can be ripened at room

The quince is a member of the same family as apples and pears. The mature fruitranges in size and shape from that of a small plum to that of a large pear, depend-ing on variety. In cool, temperate climates, the quince’s rough, woolly rinddevelops a golden color when ripe. Its firm, white flesh has a strong fragrance, but the fruit is hard and sour and is generally inedible unless cooked.

Varieties

The two most common varieties ofAmerican quince are the pineapple quinceand the perfumed quince. The pineapplequince is round and has a yellow skin andwhite flesh that is somewhat dry. Theflavor is similar to that of pineapple. Theperfumed quince is the shape of a smallfootball and has a tart flesh. Great Britainproduces the Portugal, the apple-shaped,and the pear-shaped quince. The Japanesequince has a slightly more acidic flavor.Several small varieties are often used forbonsai plants.


Known throughout Asia and theMediterranean region for about 4,000years, the quince originated somewherein the Middle East (possibly Iran), whereit still grows wild. The ancient Greekscultivated a common variety of quincebut grafted onto it a better variety fromCydon, a town in Crete, from which theword “quince” is derived.

The ancient Romans believed thequince had medicinal and mysticalpowers because it had been held sacred

Nutrient Content





SERVINGSIZE:

1 fruit, raw (92 g)

Fruits 205

Varieties

Several varieties of rambutan are availableat tropical markets. They vary in shapefrom round to slightly ellipsoid and incolor from green to yellow, orange, andred. The Thai green rambutan has athinner rind and a more delicate flavorthan the others.


Rambutan is indigenous to Malaysia andIndonesia and is distributed throughoutthe tropical regions of southeast Asia.Internationally, Malaysia, Thailand, andIndonesia are the leaders in rambutanexport, and Singapore consumes morethan 60 percent of the fruit. Because ofthe short shelf life of the fruit, the marketfor fresh rambutan is concentrated inAsia. Domestically, rambutans are grownin Hawaii; however, restrictions onimports to the continental United Stateslimit the market for fresh Hawaiianrambutans.

The rambutan tree, which reachesheights of 8 to 15 feet, is slightly shorter

Nutrient Content


Minerals (mg)Calcium 17Iron 0Zinc 0.1Manganese 0.5Potassium 32Magnesium 5Phosphorus 7

Vitamins (mg)Vitamin A 0 REVitamin C 4Thiamin 0Riboflavin 0Niacin 1Vitamin B6 0Folate 6 μgVitamin E –


SERVINGSIZE: 1/2 cup canned

in syrup, drained (75 g)

RAMBUTAN

Family SapindaceaeScientific name Nephelium lappaceumCommon name rambutan


The fresh fruit has not been analyzed fornutrient content. Canned rambutanprovides a small amount of vitamin C.

The rambutan is a rubbery red fruit about the size and shape of a golf ball. Short,flexible, curved spines give the fruit its name, which means “hairy” in Malay.Underneath the spiny shell is a sweet, juicy, translucent flesh similar to that of the lychee fruit. Another similarity to lychees is the oneshiny seed in the center of the flesh of the rambutan.

than the lychee tree but bears considerableresemblance to its well-known cousin.The rambutan flowers in terminal clustersthat give rise to “bouquets” of fruits.These flowers are used decoratively infloral arrangements. However, unlike thelychee tree, the rambutan is strictly trop-ical and requires well-irrigated soil toflourish.

Uses

The numerous spines of rambutansprovide a large surface area for dehydra-tion. To prevent this moisture loss (whichresults in darkening of the color), the fruitshould be refrigerated in sealed plasticbags. Under these conditions, rambutanscan maintain their bright color for up to12 days. To eat the fruit, it is necessaryto cut around the middle of the spinyshell with a knife and peel the shell awayto reveal the pale, juicy flesh. The seedsshould not be ingested. Canned rambu-tans, which retain the flavor and textureof the fresh fruit, are available in specialtyfood stores.


Varieties

Rhubarb is available in two main types,each of which includes many species anddozens of varieties. Hothouse-grownrhubarb has pink or light red stalks andyellow leaves, and field-grown rhubarbhas dark-red stalks and green leaves. Thehothouse variety has a milder flavor andis less stringy.


Much of the history of cultivation ofrhubarb is related to its use as a medicinalplant. The earliest recorded use of rhubarbfor medicinal purposes appeared in 2700B.C. Marco Polo was the first to introducerhubarb to Europe. Although rhubarbstalks were eaten in eastern Turkey as earlyas the 13th century, it was not until the18th century that Europeans began touse rhubarb as a food. By 1830, rhubarbhad become a popular winter vegetablein the London markets. In the late 18thor early 19th century, seeds and rootstockof rhubarb were brought to New England,

Nutrient Content




SERVINGSIZE:

1/2 cup, raw (61 g)

RHUBARB

Family PolygonaceaeScientific name Rheum officinale, Rheum

palmatum, Rheum rhaponticumCommon name rhubarb, rheum

♥ Contains some vitamin C

sweet fruits such as strawberries decreasesthe amount of sweetener needed andhence the number of calories. Cookingcauses rhubarb to turn brown, but thiscan be prevented by the addition of acooked beet to the pot. Aluminum orcast iron saucepans should not be usedto cook rhubarb because the acid in thevegetable will blacken the pot and therhubarb.


Raw rhubarb contains some vitamin C.

where it was cultivated and began toappear in Massachusetts produce marketsby the 1820s.

Rhubarb is a large, leafy perennial thatcan grow to 10 feet. It sends out thick,brown, branching roots. The field-grownvariety grows to only 3 feet and has redroots. Rhubarb is a heat-intolerant, cool-season crop that is grown in fields andhothouses throughout Washington,Oregon, and Michigan.

Uses

Rhubarb is available frozen, canned, orfresh, sold as loose stalks or bagged. Mostcooks prefer to use the fresh stalks. Theleaves should be cut off before storing thestalks in plastic bags. They will stay freshin the refrigerator for about a week.

Rhubarb is too tart to eat raw. Instead,the stalks are sliced thinly or diced, bakedor stewed, and then sweetened. Becauserhubarb becomes slightly sweeter whencooked, sweeteners should be added aftercooking. Cooked rhubarb may besweetened with sugar, honey, maple syrup,orange or pineapple juice, or berrypreserves. Combining rhubarb with

Although rhubarb is botanically a vegetable, it is used as a fruit, sometimes evenreferred to as “pie plant” because of its frequent use as pie filling. Except for itspink color, rhubarb is similar in appearance to celery. The acidity and intensity of flavor vary, and young stalks are more tender than older stalks. The roots andleaves of rhubarb are not eaten because they contain significant amounts of oxalic acid and are highly poisonous.

Fruits 207

Varieties

The extensive cultivation of the sapodillain India has resulted in numerous varieties.Brown Sugar produces fragrant, juicyfruits whose flesh is pale brown and richlysweet. The flesh of the Prolific variety islight pinkish tan, mildly fragrant, smooth-textured, and sweet. Russel bears largefruits that are rich and sweet, but it is nota prolific producer. A new selection,Tikal, yields fruits that have an excellentflavor but are smaller.


The sapodilla plant is believed to haveoriginated in the Yucatán peninsula ofMexico, northern Belize, and northeastGuatemala. The plant was highly prizedby the Aztecs, who called the fruit“tzapotl,” from which the Spanish derivedthe name sapodilla. The plant is nowgrown in almost all the tropical and sub-tropical regions of Africa, Asia, the EastIndies, and the Americas. The mainproducers are the Central American coun-tries, Australia, India, Indonesia, and, inthe United States, California and Florida.

Equally at home in humid and rela-tively dry environments, the sapodilla treeis a slow-growing evergreen that can reach

Nutrient Content





SAPODILLA

Family SapotaceaeScientific name Manilkara zapotaCommon name sapodilla



Sapodilla is high in vitamin C and indietary fiber.

up to 100 feet in height. The tree bearssmall, ball-shaped white flowers borneon slender stalks at the leaf bases. Aresinous sap called “chicle” was oncecollected from sapodilla tree trunks formaking chewing gum. This practice haslargely been replaced by the use of syn-thetic ingredients. The mature sapodillatree can yield from 2,000 to 3,000 fruitsin a single year. Because the fruits areeasily perishable and fragile, they do notship well and therefore are relativelyunknown outside their areas of origin.

Uses

Because the high tannin and latex contentsof unripe fruits make them astringent andunpalatable, sapodillas should be eatenonly when ripe. Unripe sapodilla fruitsshould be left to ripen at room tempera-ture and refrigerated after ripening. Thesapodilla is best eaten raw and chilled, bycutting in half and spooning the pulp outof the skin. It can be added to salads ordesserts such as ice cream and sorbet. InMalaysia, the fruit is stewed with limejuice or fried with ginger. In India, it iseaten as a dried fruit.

The sapodilla is nearly round and about 2 to 4 inches in diameter. Its thin,brownish skin is easy to peel when the fruit is ripe. The translucent flesh has a sweet flavor reminiscent of honey and apricots and a “melt in the mouth” texture. The center of the fruit contains about 3 to 12 hard, shiny black seeds.

SERVINGSIZE:

1 fruit, raw (170 g)


Varieties

The size and flavor of tamarinds aredetermined by their variety. Indianvarieties have long pods with 6 to 12 seeds,and the West Indian and Americanvarieties have shorter pods containingonly 3 to 6 seeds. Sweeter pulp is foundin selected varieties such as the MakhamWaan from Thailand and the ManilaSweet from the United States Departmentof Agriculture’s subtropical horticultureresearch unit in Miami.


The tamarind, also known as “Indiandate,” is one of the few fruits native toAfrica that is enjoyed in the cuisines ofmany other continents. In China, it iscalled Asam koh; in Vietnam, it is calledMe; in France, Tamarin; in Cambodia,Ampil khui or tum; in Thailand, Makkham; and in Italy and Spain, Tamarindo.Although the tamarind is native to tropicalAfrica and grows wild throughout theSudan, the fruit has been cultivated inIndia for centuries. During the 16thcentury, the fruit was brought to theAmericas, and it is now widely grown in

Nutrient Content



Vitamins (mg)Vitamin A 1 REVitamin C 1Thiamin 0.1Riboflavin 0Niacin 0Vitamin B6 0Folate 3 μgVitamin E 0


SERVINGSIZE:

10 fruits (20 g)

TAMARIND

Family LeguminosaeScientific name Tamarindus indicaCommon name tamarind, Indian date

a flavoring in East Indian and MiddleEastern dishes, in much the same waylemon juice is used in Western cuisine.Tamarind’s sweet-sour flavor combineswell with the spicy flavor of chili in theThai and Vietnamese cuisines, whereunripe pods are used in soups and stews.In Indian cooking, tamarind is used as aseasoning in lentil and bean dishes and inthe dish called “vindaloo.” Tamarindsyrup, which can be found in Dutch,Indonesian, and East Indian markets, isused to flavor soft drinks.


In the amounts customarily eaten,tamarind is not a significant source ofnutrients.

Mexico and Central and South America.Belize, Brazil, Guatemala, and India arethe major commercial producers oftamarind worldwide. The tree is a slow-growing, long-lived evergreen with supplebranches and bright-green leaves thatappear in pairs, 1 to 2-1/2 inches inlength, and fold up at night. Under favor-able conditions, the tree may grow up to80 feet tall and 20 to 35 feet wide. Insevere drought, the leaves often drop offthe tree. A young tree bears fruit within4 years and continues to fruit for up to60 years. Tamarind fruits may be left onthe tree for up to 6 months after maturitywithout loss of moisture.

Uses

Tamarind is available in Indian and Asianmarkets as a fresh fruit, as a concentratedpulp with seeds, as a paste, as whole podsdried into “bricks,” and as a powder.Tamarind has a variety of uses in cooking.The immature fruit can be roasted andserved as a “vegetable,” or it can be usedto season rice, fish, or meat. Ripe tamarindis eaten fresh or made into sauces, chutneys,or curry dishes. It is also one of the manyingredients in Worcestershire sauce.Tamarind pulp concentrate is often used as

The tamarind is a brown, flat, irregularly curved pod about 3 to 8 inches longwith a sour, fruity taste. The pod may have as many as 12 large, flat, glossy seedsembedded in a brown, edible pulp. As the pod matures, it fills out somewhat andthe juicy, acerbic pulp turns brown or reddish brown. The sweet, tart taste of thepulp is the result of its high content of both acid and sugar; however, the pulp becomes extremely sour when dried. The shells become brittle and crack readily when the fruit is fully ripe.

Fruits 209

Tangerine

Nutrient Content




SERVINGSIZE: 1 medium, raw

(84 g)

is a refreshing thirst quencher, either aloneor combined in a blender with other freshfruits. Tangerines can be substituted fororanges in various dishes. Meat, fish, andpoultry can be marinated in tangerinejuice before grilling, and tangerine juicepoured over freshly sliced fruit helps keepthe fruit from turning brown and adds adistinctive flavor. Tangerines also makean excellent marmalade.


Although tangerines have about 43 percentless vitamin C than oranges, they are stillan excellent source for this vitamin.Tangerines also contain more vitamin A(carotenes).

The tangerine is a citrus fruit, usually round and about 2 1/2 inches in diameter, smaller than the orange. Its rough, fragrant rind is generally orange or red-orange,thin, and loose on the fruit, so that it peels very easily. Inside, numerous fibers loosely hold the 8 to 15 easily separated segments, or carpels, that contain the juice sacs and white seeds. The center is hollow. Although the terms “tangerine” and “mandarin orange” are sometimes used interchangeably, tangerines actually are a subgroup of the mandarin.

were crossed with other citrus fruits, pro-ducing numerous hybrids such as thetangelo (a cross between a tangerine anda grapefruit) and the tangor (a hybrid ofa tangerine and an orange).

The tangerine tree is an evergreen thatgrows to a height of about 10 feet. Thefive-petaled tangerine blossoms are whiteand fragrant. It takes 6 to 10 monthsfrom the time the blooms appear untilthe fruit is ready for harvest. Tangerinesgrow year-round in warmer climates, andthey are a traditional Christmas or NewYear treat in some parts of the world.

Uses

Tangerines are always picked when theyare ripe, so they are ready for immediateconsumption. Fruits should be heavy fortheir size and free of bruises. Color is nota reliable indicator of the quality of tan-gerines. The fruit is most often eaten as asnack or dessert or used in green salad orfruit salad. Tangerine slices also make anattractive garnish for cakes and otherdesserts. Freshly squeezed tangerine juice

Varieties

The most popular variety of tangerine inthe United States is the Dancy, a verysweet fruit with a red-orange color and amellow flavor. Honey tangerines, withtheir slightly green-tinged peel, are true totheir name. They have a high sugarcontent and a rich taste. The Fallglo is alarge tangerine with dark-orange rind andflesh. Two smaller sized varieties are theClementine, also called the Algerian tan-gerine, and the Sunburst, which has athin skin and deep-orange flesh.


Tangerines are native to China, but todaythey are grown all over the world. In theUnited States, the leading producers areCalifornia, Arizona, and Florida.

The name “tangerine” is derived fromthe ancient, walled Moorish town ofTangier in northern Morocco, where thefruit grows in abundance. As the culti-vation of tangerines was carried aroundthe globe, the original mandarin oranges

Family RutaceaeScientific name Citrus reticulataCommon name tangerine


♥ A good source of vitamin A (carotenes)

211

Vegetables

Vegetables and other foods of plant origin were the primary source of sustenance for early humans.The plant foods that we call vegetables came under cultivation later than the grains and legumes.

Less protein- and carbohydrate-dense than the grains and legumes, vegetables have always served moreas accompaniments or accessory ingredients than as staples. Some fragrant, highly flavored vegetables,such as scallions, garlic, ginger, parsley, basil, oregano, fenugreek, and dill, are really used as herbsand spices in sparing amounts as flavorings for other foods. Only a few of these “vegetables” aredescribed in this section. Other herbs and spices are discussed on pages 363 to 375.

Some plant foods that we consider vegetables are, botanically, fruits (for example, avocado,squash, cucumber, olives, tomatoes, and eggplant), that is, edible flesh surrounding seeds. Nevertheless,the term “vegetable” has come to denote plant foods eaten as side dishes or used in the preparationof any part of the meal except dessert. Vegetables tend to be less sweet than foods considered fruits.In addition, some foods that are served as vegetables are really grains (corn), legumes (green beans,lima beans, peas), or fungi (mushrooms, truffles). So what is a vegetable, really? A vegetable is essen-tially any edible part of the plant (leaves, roots or tubers, and stalks) except, in most cases, the fruit.Multiple parts of some plants are eaten as separate vegetables with very different nutrient contents.The most common example is beet roots and their greens.

Vegetables contribute significant amounts of vitamins, minerals, soluble and insoluble fiber,and other phytonutrients to our diets. The Dietary Guidelines for Americans advise us to eat awide variety of vegetables and fruits every day, because the nutrient content varies considerablyfrom one to another. (For a discussion of the Dietary Guidelines and the 5 a Day program, seeChapter 1, page 8.) With the exception of olives and avocados, which are really fruits, few vegetables,by themselves, provide significant amounts of fat. The fat provided by olives and avocados is highin monounsaturated fatty acids, which may help prevent heart disease (see Chapters 2 and 3).

To assist you in menu planning, the following section provides information regarding the nutrientcontent of many vegetables.

The tables of nutrient values are based on serving sizes specified by the U.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligrams and microgramstend to be rounded to one decimal point, grams are rounded to whole numbers). Nutrientclaim statements listed beneath the common name of each vegetable are based on theserving size specified and the definitions in Chapter 4 (see sidebar:Nutrient Claims, page 92). For example, asparagus is consid-ered a good source of vitamin C, because it provides about 18percent of the Daily Value for vitamin C. A food that is highin a particular nutrient provides 20 percent or more of theDaily Value for that nutrient per serving.

See the Appendix, Nutrients in Foods, page 434, andPhytochemical Contents of Selected Foods, page 484, for amore complete listing of nutrient and phytonutrient contentsof selected vegetables.


Nutrient Content

Energy (kilocalories) 14Water (%) 92Dietary fiber (grams) -Fat (grams) 0Carbohydrate (grams) 3Protein (grams) 1


Vitamins (mg)Vitamin A 183 REVitamin C 27Thiamin 0Riboflavin 0.1Niacin 0Vitamin B6 0.1Folate 37 μgVitamin E –


SERVINGSIZE:

1/2 cup leaves, cooked (66 g)

AMARANTH


Amaranth is a nutrient-dense food. One-half cup of cooked leaves is high invitamin A and vitamin C and is a goodsource of calcium.

Amaranth is cultivated as both a vegetable and a cereal grain. The uprightherbaceous plant usually reaches 6 to 7 feet in height but may grow to 13 feet in favorable environments. The foliage varies in shape and color, although the leaves of most varieties are large, broad, and dark green with deep purplish veins. The flowers are small, green, and clover-like. The leaves from most varieties are edible and are delicious when cooked. The tiny grain is very nutritious. (See Grains, page 272, for a discussion of the grain.)

Amaranths are hot weather plants thatthrive best in well-fertilized, well-irrigatedraised beds in sunny areas. Amaranthgreens are harvested 4 to 6 weeks after theplanting season. They are transported tothe market packed in ice and are sold inbunches. Once considered a weed in theUnited States, amaranth is now consumedas a vegetable green.

Uses

Young amaranth leaves are preferred forcooking. The leaves wilt easily and havea very short shelf life. They must berefrigerated or kept in ice water to retaintheir freshness and crispness. Amaranthleaves can be boiled, steamed, or stir-friedas a side dish to accompany meats, fish,or other vegetables. As a grain, amaranthis mostly ground into flour and used tomake breads, pasta, pastries, and cereals.The flour is also available commercially.

Varieties

The genus Amaranthus includes a numberof amaranth species. The common typesinclude tampala, hon-moi-toi, bush greens,pigweed, Chinese spinach, and wildamaranth, some of which are edible andsome not. Amaranth gangeticus, one of theedible varieties, is available in the UnitedStates as the green-leafed tampala. Thered-leafed amaranth, known as Amaranthtricolor L., is also available, as is anotherfamiliar type called Joseph’s Coat.


Reports of the existence of amaranth dateback to the 2nd century A.D. The grainwas a staple of the Aztec diet and was usedin religious ceremonies until its cultivationwas outlawed by the Spanish conquerors.Amaranth was brought to Asia after the15th century and was cultivated in Chinaand India. Today, China and CentralAmerica are the world’s leading suppliers.

Family AmaranthaceaeScientific name Amaranthus dubiusCommon name amaranth

♥ Cooked amaranth leaves are high in vitamin A, vitamin C, and potassium

♥ Amaranth leaves are a good source of calcium

Nutrient Content




SERVINGSIZE:

1 artichoke (120 g)

ARTICHOKEVegetables 213

The artichoke plant is a member of the thistle or sunflower family. The cones, or spherically shaped buds, are enclosed by overlapping outer scales (bracts) andare edible at the base. At the center of the bud is an inedible thistle (choke). The edible “heart” of an artichoke is the round, tender, firm base of the bud that is revealed after pulling off the petals. Commercially sold artichoke hearts are the tender central portions of small artichokes that have almost no choke. Their flavor is delicately nutty and slightly bitter.

outdoor farmers’ markets and can bedried for use in flower arrangements. Thesize of an artichoke bud is determined bythe stalk on which it grows and is notindicative of quality. Thick stalks, whichare usually concentrated around the centerof the plant, produce large artichokes, andthe thinner side stalks produce smallerartichokes.

Uses

Artichokes picked in the fall or wintermonths may have bronze-tipped leavesor a slightly gray tint, which is a sign ofexposure to frost. However, this shouldnot affect the flavor of the artichoke.Squeezing the artichoke slightly shouldelicit a squeak if the leaves are still plumpand crisp. Although the artichoke lookstough and hardy, it should be kept in therefrigerator for no more than 4 or 5 days.A sprinkle of water in a plastic bag willhelp maintain the moisture of the arti-choke, but it should not be trimmed, cut,or washed before storing. Artichokes aremost often boiled or steamed and can be

Varieties

The most popular variety of artichoke isthe Green Globe, which is usually solidgreen. Other varieties, rarely seen in theU.S. marketplace, include the Violettaand the Purple Roscoff, which have hintsof purple either on the scales or the chokeitself.


The artichoke is native to the easternMediterranean region. Its use was docu-mented by the ancient Greeks andRomans thousands of years ago. Today,most of the European supply of artichokesis still grown by the countries surround-ing the Mediterranean Sea. Artichokeswere introduced to the United States inthe 19th century by European immi-grants and soon found their way to themidcoast region of California, where mostof the domestic crop is cultivated today.

An artichoke is an immature bud that,if left to bloom, boasts a bright-purple,thistle-like flower that can be found at

Family CompositaeScientific name Cynara scolymusCommon name globe artichoke


♥ A good source of folate

eaten hot or cold. Each petal is pulledoff and the base is dipped into meltedbutter or lemon juice. Only the tenderportion at the base of the petal is edible.Underneath the rough outer petals, thethinner rose-colored petals can be bittenoff or removed to find the choke. Afterremoving the choke, the heart can beeaten whole. The hearts also can beadded to pasta sauces or green salads andused to top pizzas. Whole steamed arti-chokes can be filled with well-seasonedstuffing and served as is or baked.


The artichoke is high in vitamin C anddietary fiber and is a good source of folate.


Nutrient Content




SERVINGSIZE:

1 cup, raw (20 g)

ARUGULA

Varieties

The arugula can be divided into smooth-edged or serrated-leafed varieties. Somearugula varieties are wild, although mostare cultivated. The flavor varies depend-ing on variety.


Arugula belongs to the Cruciferae familyand is a close relative of the mustard.Ancient Egyptians and Romans consideredarugula leaves in salads to be an aphrodisiac.It is a minor crop in the southeastern UnitedStates, grown to a limited extent commer-cially and in home vegetable gardens.Seeds often are listed in seed catalogs as"roquette" under the category of herbs.A cool season vegetable best grown inFlorida during the fall, winter, and spring,it matures from seed in 2 to 3 months.Periods of very warm temperatures causeit to bolt (go to seed) rather quickly. Fewpests attack the arugula.

Uses

The freshest, crispest leaves free of brownspots should be chosen. Arugula should beused as soon as possible after purchasing.If necessary, after removing any wiltedleaves, the remaining unwashed leavescan be refrigerated for no more than 2 daysin a plastic bag. The zesty leaves can beused raw in salads by themselves or tossedwith other greens. Arugula also can beadded to soups or lightly cooked andserved as a side dish. The arugula is widelyconsumed in the Middle East as a garnishon meats and sandwiches. Tiny arugulablossoms also can be added to salads.


Arugula provides some vitamin A.

Arugula is an annual that grows 8 to 24 inches high. It has dull- or shiny-green, deeply cut, compound leaves that are edible and have a distinctivespicy, pungent flavor resembling horseradish. The vegetable was formerlycalled roquette (the French word for rocket), but the term "arugula" is now becoming more common.

Family CruciferaeScientific name Eruca vesicaria sativaCommon name arugula, Italian cress,

rocket, roquette, tira, white pepper,garden rocket

♥ Provides some vitamin A

Varieties

Two basic varieties of asparagus, white andgreen, are cultivated. The green variety isthe only one grown on a commercial scalein the United States, whereas the white ispreferred in Europe. White asparagus isproduced by banking soil against the plantto keep out sunlight, which otherwisewould turn the stalks green. Also available,although not common, is a violet variety,with pinkish purple shoots and tips.


Asparagus was first cultivated in Greeceabout 2,500 years ago. In fact, the nameasparagus is Greek for “stalk” or “shoot.”The ancient Greeks believed that asparagushad medicinal qualities and could curetoothaches and bee stings. The cultiva-tion of asparagus was adopted by theRomans, who carried it throughoutEurope and Great Britain. From there,its popularity spread to the rest of theworld. Traditionally, asparagus was aNorthern Hemisphere crop, but today itis cultivated worldwide. The UnitedStates is the world’s largest supplier ofasparagus, with most cultivation con-centrated in California.

The asparagus plant is a perennial but

requires three seasons to mature. In itsfirst season, a crown forms with 6 inchesof root. In its second season, the crowndevelops into a fern. Asparagus can beharvested in its third season, but the plantdoes not reach its prime until 6 to 8 yearsof age. At peak age, an asparagus fieldcan yield up to 2 tons per acre. Becauseits growing season is short and it must beharvested by hand, asparagus can be expen-sive. Asparagus appears in Americanmarkets as early as February, when thefirst California crops are harvested, butthe peak season in the West is from lateApril to late May and, elsewhere in theUnited States, from May through July.Throughout the rest of the year, freshasparagus may be available from Mexicoand South America.

Uses

Asparagus stalks of similar width withtightly closed tips should be selected.Young asparagus is thinner and generallymore tender. Fresh asparagus should bestored in the refrigerator with the cut endsimmersed in water and should be usedwithin a day or two.

Fresh asparagus is best steamed ormicrowaved until just crisp-tender.Steaming should be done quickly, withthe spears in an upright position to heatthe stalks evenly. The spears also can be

AsparagusVegetables 215

Nutrient Content

6 spears, 4 spears, cooked

raw (1/2 cup)(64 g) (72 g)

Energy (kilocalories) 14 22Water (%) 92 92Dietary fiber (grams) 1 1Fat (grams) 0 0Carbohydrate (grams) 3 4Protein (grams) 1 2

Minerals (mg)Calcium 13 18Iron 1 1Zinc 0 0Manganese 0 0Potassium 175 144Magnesium 11 9Phosphorus 36 49

Vitamins (mg)Vitamin A 37 RE 49 REVitamin C 8 10Thiamin 0.1 0.1Riboflavin 0.1 0.1Niacin 1 1Vitamin B6 0.1 0Folate 82 μg 131 μgVitamin E 1 0

Family LiliaceaeScientific name Asparagus officinalisCommon name asparagus

♥ High in folate


♥ Contains glutathione, an antioxidantthat promotes health

roasted briefly in the oven with a littleolive oil. Cooked asparagus is best servedimmediately and simply, without richsauces. Asparagus spears also can be cutinto diagonal pieces and stir-fried.

Asparagus is also available canned orfrozen. Frozen spears are closer to freshspears in flavor and nutrition. The cannedvariety is less nutritious.


Asparagus is a good source of vitamin Cand is an excellent source of folate. It alsocontains glutathione, an antioxidant thatpromotes health.

Asparagus is a member of the lily family and is related to onions, leeks, and garlic.It is cultivated for its edible young shoots, which are long and unbranched withcompact, pointed tips made of tiny leaves.

plastic and refrigerated up to a week. Theshoots also can be blanched and frozenfor up to a year. Fresh shoots should beboiled in one or two changes of plain orslightly salted water until tender, thenhusked and sliced lengthwise. Cannedor frozen bamboo shoots should berinsed, heated, and served as is or stir-fried with meats and other vegetables.The tender parts also can be used in salads.


Cooked bamboo shoots are a source ofpotassium.


Although the bamboo is often thought to be a tree, it is actually a type of ever-green perennial grass that is woody when mature but whose young shoots areedible. The mature stalks are characterized by green internodes ribbed withcream-colored, brown-speckled sheaths and hanging leaves up to 8 inches longand 3/4 inch wide. Fresh bamboo shoots are light yellow or brown, purple at theroot end, and white at the stalk end. The cooked young shoots are crisp, fragrant,and mild in flavor.

Varieties

The dozens of varieties of bamboo can beclassified in several ways. All bamboo canbe divided into those that grow uncon-trollably (the invasive type) and those thattend to clump. Bamboo also can be dividedinto those that are cold-hardy and thosethat are tropical and sub-tropical. Finally,within each of the above categories, thenumerous species can be classified by theirmature size (giant, large, medium, anddwarf ). Bamboo grown in the UnitedStates is almost exclusively the cold-hardyPhyllostachys species, most of which areinvasive.


Bamboo is native to China, Japan, southeastAsia, India, Africa, South America, andparts of Mexico. Although bamboo shootshave been an important vegetable in Asiandiets for thousands of years, Asian-grownbamboo is mostly consumed locally, withonly small quantities processed for export.Bamboo is still a rare vegetable in Westerncountries, used exclusively in Orientaldishes. However, Europe and the UnitedStates are beginning to develop bamboocrops.

Bamboo grows by sending out newrhizomes (underground, horizontal stems)from which new shoots emerge. The con-stant appearance of new shoots and leavesgives the plant its evergreen appearance.The nutrients made by the leaves are storedin the rhizomes and then converted intothe following year’s new growth. Becauselarge crops occur in alternate years, growersmaintain plants of various ages. To keepthe shoots white, soil is sometimes piledagainst new growth areas to prevent themfrom developing chlorophyll.

Nations that export bamboo shootsmay harvest cultivated plantations or nativeforests. Unfortunately, lack of regulationhas allowed excessive harvesting, whichhas led to a decline in some native forests.In contrast, because many hardy bamboospecies spread uncontrollably, U.S. homegardeners who want to grow bambooshould construct an underground barrierwall to prevent its spread.

Uses

The tenderest shoots are those about 6inches or less in height. Fresh shootsshould be stored in cold water for nomore than 2 days, or wrapped tightly in

Nutrient Content





SERVINGSIZE:

1/2 cup, cooked (60 g)

Bamboo

Family GraminaceaeScientific name Phyllostachys

species, Bambusa speciesCommon name bamboo

♥ A source of potassium

Vegetables 217

Beets

Nutrient Content

1/2 cupsliced 1/2 cup beets, greens,

cooked cooked(85 g) (72 g)



Vitamins (mg)Vitamin A 3 RE 367 REVitamin C 3 18Thiamin 0 0.1Riboflavin 0 0.2Niacin 0 0Vitamin B6 0 0.1Folate 68 μg 10 μgVitamin E 0 0

Family ChenopodiaceaeScientific name Beta vulgarisCommon name beet

♥ Beets are a good source of folate

♥ Cooked beet greens are high in vitaminA (beta-carotene) and vitamin C andare a good source of riboflavin andmagnesium

Beets are round, firm root vegetables with edible, leafy green tops. Although themost common root color is bright red, colors may vary from deep red to yellow or white, and one variety displays concentric rings of red and white. When cooked, they have a tender-crisp texture and a sweet flavor.

of stem should be left on. Beets also keeptheir color better if an acid ingredient suchas vinegar or lemon juice is added duringcooking. Canned beets are available, butfresh beets are crisper and more flavorful.Beets are used to make the traditionalRussian soup borscht, which is coloredred by the beet juice.


Cooked beets are a good source of folate.Cooked beet greens are high in vitamin A(beta-carotene) and vitamin C. They arealso a good source of riboflavin and mag-nesium.Colorado, New Jersey, Ohio, and Texas.

The beet is a cool-weather biennial that iscultivated as an annual. Beets are grownfrom seeds sown in early spring and areready to harvest 60 to 80 days after plant-ing. Beets are not harmed by frost, buthot weather can toughen the roots. Thus,in regions with hotter summers, they areplanted in early fall for winter and springharvest. Consequently, fresh beets areavailable all year.

Uses

When buying beets with the leavesattached, those with the youngest, freshestlooking leaves should be selected.Otherwise, avoid beets that are dried,cracked, or shriveled. Large beets maybe tough, and small ones are the mosttender and flavorful. Leaves should becrisp and should be rinsed well beforeusing. Beets should be stored separatelyfrom the leaves in perforated plastic bagsin the refrigerator vegetable crisper.

Beets can be grated and eaten raw insalads, boiled, steamed, stewed, baked,sautéed, or pickled. To preserve theircolor and nutrients, it is best not to peelbeets before cooking. They should bescrubbed gently and at least a half inch

Varieties

The garden or table beet is the type mostcommonly grown for human consump-tion. Three common varieties are theLutz salad leaf beet, the Detroit dark redbeet, and the Chioggia beet, an Italianfavorite with alternate red and white con-centric rings. Another type of beet is thespinach or leaf beet, grown not for its rootbut for its leaves, which are better knownas Swiss chard. A third type of beet, thesugar beet, is not grown as a vegetable.This beet contains twice the sugar of tablebeets and provides about a third of theworld’s sugar supply. This type of beetalso is used as fodder.


Modern varieties of beets are derived fromthe sea beet, an inedible plant that growswild along the coasts of Europe, NorthAfrica, and Asia. The garden beet has beencultivated for thousands of years. In ancientGreece, beets were so highly valued that,according to myth, a beet was offered ona silver platter to Apollo at Delphi.

Today, beets are grown in many regionsof the world. The leading beet-producingregions of the United States are California,


Family CucurbitaceaeScientific name Momordica charantiaCommon name bitter melon, balsam pear,

bitter cucumber, bitter gourd


Nutrient Content




SERVINGSIZE: pods, 1/2 cup,

cooked (62 g)

BITTER MELON (BALSAM PEAR)About 4 to 10 inches long, bitter melons are shaped like cucumbers and havewrinkled, bumpy skin. The vegetable’s name is derived from its distinctive bittertaste, the result of a high quinine content. The bitterness increases as the melonmatures; young, green melons have a delicate, sour flavor, whereas older (yellow) ones are very bitter and acrid. When fully mature, the melon’s rind dries and splits lengthwise into three sections, revealing the bright-red arils that enclose the seeds. Bitter melons are normally eaten as immature fruits, but some people prefer the bitter-tasting, more mature fruits.

Varieties

The bitter melon is a variety of squash.A closely related variety, the balsam apple(Momordica balsamita), bears fruits similarto bitter melons except that they are egg-shaped and smaller, with smoother skin.Balsam apples, which have a taste similarto that of the bitter melon, are also cul-tivated, harvested, and prepared like thebitter melon.


Bitter melons originated in tropical Indiaand have been cultivated for centuriesthroughout Asia.

The bitter melon is an annual thatgrows in tropical and subtropical areas.Reaching up to 30 feet in length, theplant grows as a vine with tendrils thatattach to plants or other objects for sup-port. Although highly popular as a food

crop in India, China, and southeast Asia,bitter melons have been introduced onlyrecently as a food item in U.S. markets.In this country, bitter melons are oftengrown on trellises and fences as decora-tive plants.

Uses

Bitter melons are available fresh from Aprilthrough September in Asian markets andalso are sold canned or dried. They canbe refrigerated in a plastic bag for up to aweek. When buying bitter melons, choosegreen ones if a less bitter taste is desiredor yellow ones for a stronger, more bitterflavor. Before it is cooked, the fruit shouldbe cut lengthwise to remove the seeds andthe surrounding white fibers. The skincan be either left intact or removed. Bittermelons are always cooked before eating.In India, bitter melons are combined withpotatoes or lentils and seasoned withcumin and turmeric. In China, they aresteamed or used as an ingredient in soup.They can be thinly sliced and stir-friedwith eggs, meats, or other vegetables.

Stuffed with meat, shrimp, wood ears, andthin rice noodles, bitter melons can bebraised in a light broth to make a bitter-sweet soup. The young leaves of the plantcan be boiled and stir-fried like greens orused fresh in salads.


Bitter melons are high in vitamin C. Theyalso contain many phytochemicals, includ-ing elasterol, lutein, and lycopene. Theleafy tips are a good source of vitamin A.

Vegetables 219

The broccoli plant is a dark-green vegetable with a firm stalk and branching armsthat end in florets. The name comes from the Latin word brachium, meaning“arm” or “branch,” or the Italian word broccolo, for “cabbage sprout.” The edible portions are the florets and 6 to 8 inches of the supporting stem. Broccoli is closely related to cauliflower, cabbage, and Brussels sprouts.

Varieties

The most common type of broccoli in theUnited States today is the sprouting, orItalian, green broccoli. The light-greenstalks are topped by umbrella-shaped clus-ters of dark-green florets. This variety isalso called the Calabrese, named after theItalian province in which it was first grown.Broccoli rabe, a distinct but related type,has smaller florets and a stronger flavor.


Broccoli dates back to the time of theRoman Empire, when it was cultivatedfrom wild cabbage native to coastal Europe.It was brought to the United States in theearly 1900s by Italian immigrants tonorthern California. Currently, 90 percentof the domestic commercial market issupplied by California producers.Although it is not a popular vegetableworldwide, broccoli began gaining pop-ularity in the 1970s, when consumptionper person increased from about a halfpound per year to the current 4 1/2pounds. Today, broccoli ranks 11thamong leading U.S. vegetable crops.

The broccoli plant is an uprightannual, able to reach a height of 3 feet,with large spreading leaves. Usuallygrown from seed, broccoli is harvested80 to 120 days after planting. The con-sumed portion of broccoli is actually agroup of buds that are almost ready toflower. Overmature broccoli is tough andwoody because the plant sugar is con-verted to lignin, a type of fiber that is notsoftened by cooking.

Uses

Broccoli with the tiniest buds and thedarkest blue-green color should beselected. Avoid those with a yellowishcast. Broccoli should be stored unwashedin an open bag in the refrigerator, becauseexcess moisture encourages the growth ofmold. Before use, broccoli should be rinsedthoroughly under cold running water toremove any dirt. Broccoli can be con-sumed raw as an appetizer with dip or insalads, or it can be cooked in a variety ofways. Well-cooked broccoli should betender enough to yield to a fork, yet remaincrisp and bright. Because the florets tend

Broccolito cook faster than the stalks, stalks shouldbe split to expose more surface area, whichensures even cooking. The florets alsomay be cut from the stalks and addedafter the stalks have been cooking for 2to 3 minutes. Broccoli can be boiled,steamed, microwaved, stir-fried, or puréedand added to soups.


Broccoli is high in vitamin A (beta-carotene) and vitamin C. The vitamin Aand various phytochemicals, such as isoth-iocyanates, indoles, and bioflavonoids, inbroccoli may help prevent cancer.

Nutrient Content1/2 cup, cooked

1/2 cup, (about 2raw spears)

(44 g) (78 g)



Vitamins (mg)Vitamin A 68 RE 108 REVitamin C 41 58Thiamin 0 0Riboflavin 0.1 0.1Niacin 0 0Vitamin B6 0.1 0.1Folate 31 μg 39 μgVitamin E 1 1

Family CruciferaeScientific name Brassica oleraceaCommon name broccoli

♥ High in vitamin A (beta-carotene) and vitamin C

♥ A cruciferous vegetablethat contains phytochemicalsthat may help prevent cancer


Brussels sprouts look like miniature dark-green cabbages and are, in fact, relatedto the cabbage. The sprouts range from 1 to 1 1/2 inches in diameter. As manyas a hundred of these ball-like sprouts may grow in bunches from a single, longplant stalk that is usually between 2 and 4 feet in height. Brussels sprouts aresimilar to the cabbage in flavor but are milder and have a denser texture.

Varieties

Among the common varieties of Brusselssprouts are the Noisette and BedfordFillbasket. The Rubine is a red-leafedvariety; the Mallard, Captain Marvel,Prince Marvel, Montgomery, and JadeCross are all hybrids. The Early Half Talis another variety.


Brussels sprouts, named after the capitalof Belgium, are one of the few vegetablesthat originated in northern Europe. Theywere first cultivated in Belgium in the16th century, introduced to France andEngland in the 19th century, and probablybrought to North America by Frenchsettlers, who grew them in Louisiana. Inthe United States, they are grown pri-marily along the east and west coastswhere summer daytime temperaturesaverage 65 degrees or less. Brussels sproutsare grown from seed, and the first sproutsare ready to pick about 4 months afterthe seeds are sown. The plant continues

to produce sprouts for approximately 6weeks. Brussels sprouts are very resistantto cold, and the tastiest sprouts are oftenthose that mature after the first fall frost.They are usually available throughout theyear. The peak season is from late Augustthrough March. California is the majorsupplier of Brussels sprouts in the UnitedStates.

Uses

Brussels sprouts are usually selected onthe basis of size and appearance. Small,compact, fresh sprouts that are brightgreen will have the freshest flavor and thecrispiest texture. They may be stored ina loosely closed plastic bag in the refrig-erator for up to 5 days. Any wilted oryellow outer leaves should be removedand the stems of the sprouts trimmed,although not flush with the bottoms,before cooking. Cutting an “X” in thebase of the sprouts helps the heat pene-trate the solid core and allows the sproutsto cook evenly. Brussels sprouts can becooked in a variety of ways, although care

Nutrient Content




Brussels Sprouts

Family CruciferaeScientific name Brassica oleracea var.

gemmiferaCommon name Brussels sprouts


♥ A good source of folate andvitamin A (beta-carotene)

♥ A cruciferous vegetable that con-tains phytochemicals that mayhelp prevent cancer

must be taken to avoid overcooking,which turns the stems mushy. Sproutsmay be boiled, braised, steamed, ormicrowaved and can be seasoned withmustard, dill, caraway, poppy seeds, orsage leaves. Brussels sprouts are a goodaccompaniment to strong-flavored meatsand cheeses.


Brussels sprouts are high in vitamin C andare a good source of folate and vitamin A(beta-carotene). They are cruciferousvegetables and contain phytochemicalsthat may help prevent cancer.

SERVINGSIZE:

1/2 cup, cooked (about 4 medium) (78 g)

Vegetables 221

Cabbage

Nutrient Content

1 cup 1/2 cupshredded, shredded,raw (70 g) boiled (75 g)



Vitamins (mg)Vitamin A 9 RE 10 REVitamin C 23 15Thiamin 0 0Riboflavin 0 0Niacin 0 0Vitamin B6 0.1 0.1Folate 30 μg 15 μgVitamin E 0 0

Family CruciferaeScientific name Brassica oleracea L.Common name cabbage


♥ A cruciferous vegetable thatcontains phytochemicalscalled indoles that may helpprevent cancer

Cabbage is a leafy vegetable that grows in heads close to the ground.The leaves may be loosely or tightly compacted and range from pale-green to dark purple-red, depending on the variety.

developed by northern European farmersduring the Middle Ages. Because this typethrived through cold winters, it becamealmost as much a staple in the Europeandiet as potatoes and corn. Cabbage is aninexpensive vegetable that is easy to growand stores well. It is particularly popularin Germany, Austria, Poland, and Russia.In the United States, the primary regionsof cultivation are California, Florida,Georgia, New York, and Texas.

Cabbage is propagated from seedsown first in a seedbed and then trans-planted after 1 to 2 months. Tall varietiesmust be staked to prevent damage fromwind or heavy rain. Cabbage is a rela-tively slow-growing crop. Some varietiestake up to 200 days to mature. Othervegetables that develop more quickly, suchas lettuce or green beans, may be sownbetween rows of cabbage plants.

Uses

Uncut cabbage can be stored for monthsin perforated vegetable bags in the refrig-erator crisper.

Raw cabbage can be shredded forsalads and cole slaw. Cooked cabbage hasa strong flavor and mushy consistencywhen overcooked, but it can be prepared

Varieties

Of the hundreds of types of cabbage,three are grown and sold in the UnitedStates: green, red, and savoy. Green cabbagehas smooth, green outer leaves and paleinterior leaves. The three most commonlygrown varieties of green cabbage areDanish, with very compact, round or ovalheads, produced for sale in the late fall;Domestic, with looser heads of curledleaves; and Pointed, grown primarily inthe Southwest for the spring market, withsmall, conical heads and smooth leaves.Red cabbage has dark-red to purple leaveswith white veins. Red cabbage has atougher texture and a flavor that is similarto but slightly sweeter than that of thegreen variety. Savoy cabbage has pale,yellow-green, crinkled leaves forming aless compact, more oblong head. Its flavortends to be milder than that of red orgreen cabbage.


The oldest accounts of cultivated cabbageappear in Greek literature and date fromabout 600 B.C. However, the cabbageeaten by the early Greeks and Romansappears to have been a loose-leaved, non-heading type. Modern compact-headedvarieties with overlapping leaves were

so that its mild taste and crisp texture areretained. Cabbage can be microwaved,steamed, stir-fried, or added to soups andstews. Individual cabbage leaves can beseparated and used to wrap a variety ofstuffings, such as meats and rice or othergrains. Seasonings that work well withboth raw and cooked cabbage includecaraway, dill, mustard, and curry.


Cabbage is high in vitamin C. As acruciferous vegetable, it contains signifi-cant amounts of nitrogen compoundscalled indoles, which are phytochemicalsthat may help prevent some types ofcancer.


Nutrient Content

1 medium, 1/2 cup,raw cooked

(61 g) (78 g)



Vitamins (mg)Vitamin A 1,716 RE 1,915 REVitamin C 6 2Thiamin 0.1 0Riboflavin 0 0Niacin 1 0Vitamin B6 0.1 0.2Folate 9 μg 11 μgVitamin E 0 0

CarrotNutrient composition

A medium-sized raw carrot is an excellentsource of beta-carotene, which is con-verted into vitamin A. Carrots are a rel-atively good source of fiber. In additionto beta-carotene, carrots contain twoother carotenoids: alpha-carotene andlutein. The carotenoids, which are respon-sible for the bright-orange color of car-rots, have antioxidant properties and mayhelp prevent cancer and heart disease.Lutein also has been looked at for its rolein protecting the eye from free-radicaldamage and maintaining vision. Cookingcarrots makes them more digestible andappears to increase the amount of vita-min A available for use in the body.However, the vitamin A content of freshor frozen carrots is twice that of cannedversions.

Family UmbelliferaeScientific name Daucus carotaCommon name carrot

♥ High in vitamin A (carotenes)

♥ Good sourceof fiber

♥ Contains phytochem-icals that may help preventcancer and heart disease

Varieties

Many varieties of carrots are grownthroughout the world. Colors range fromwhite to yellow to crimson. A carrot maybe as short as 3 to 6 inches and as long asseveral feet. However, most carrots on theU.S. market today are orange and 7 to 9inches long. Mini-peeled carrots are cutfrom the smaller, sweeter “caropak” carrots,which have been grown tightly togetherespecially for this purpose. Despite pack-aging and labeling claims, mini-peeledcarrots are not baby carrots. True babycarrots are carrots harvested earlier thanusual and do, in fact, look like miniaturecarrots. They are often sold with their greentops still on them in specialty food stores.


The first carrots, which were white, purple,and yellow, were cultivated in Afghanistanand then brought to the Mediterraneanarea. Today's orange carrots descend fromDutch-bred carrots and have been grownin the United States since colonial times.Domestically, California produces about60 percent of the United States crop, 25

percent of which goes into the productionof mini-peeled carrots.

Uses

Carrots should be firm and brightly col-ored from top to bottom. Near the leafycrown of the root, there may be a green-ish tinge, but dark or black coloring is anindication of age. Keeping carrots refrig-erated in moisture-retaining packagingwill preserve them for up to a month.The green leaves should be twisted offbefore storage, because they wilt quick-ly and draw moisture from the carrots.Fruits that produce ethylene gas as theyripen, such as apples or pears, should notbe stored in the same bag with carrots.

With the exception of beets, carrotscontain more sugar than any other veg-etable. They are a satisfying snack wheneaten raw and are a tasty addition to avariety of mixed dishes. Grated rawcarrots may be added to fruit or vegetablesalads, mixed with peanut butter as asandwich filling, or used in baking cakes,muffins, or breads. Cooked carrotsenhance the flavor of casseroles, soups,and stews. Puréed carrots may be usedin cookies, puddings, and soufflés.

The carrot plant is a member of the parsley family, characterized by light, featheryleaves. Other members of this family include fennel, dill, and celery. The edible root of the plant is usually orange and shaped like a long cylindrical cone. A fibrous channel or core runs the length of the vegetable; usually, the smaller the core, the younger and sweeter the vegetable.

Vegetables 223

Nutrient Content

Energy (kilocalories) 83Dietary fiber (grams) 1Fat (grams) 0Carbohydrate (grams) 20Protein (grams) 1



Cassavaor stews. West Indians cook bitter cassavawith brown sugar and spices to make acondiment called cassareep, available inCaribbean markets. In addition to itsvaried uses in the human diet, cassava isused as animal feed and in many indus-trial applications.


Cassava is composed mostly of carbohy-drate and is a major source of calories inThird-World countries.

The cassava is a root 2 to 3 inches in diameter and 6 to 12 inches long, coveredwith a coarse, inedible brown skin. To help preserve the root, the skin is oftencoated with a shiny film of wax. The flesh of the tuber is white with thin veinsrunning through it and is potato-like in texture.

Family EuphorbiaceaeScientific names Manihot esculenta Crantz

(Manihot ultissima Phol [sweet];Manihot aipi Phol [bitter])

Common name yuca, tapioca, manioc,apple

temperatures fall below 50° Fahrenheit).Most cassava roots are harvested by hand,although Brazil has developed mechanicalharvesters. Because the roots are extremelysensitive to physical damage, harvestingmust be done carefully.

To increase the short shelf life of thecassava further, the leaves are removed 2weeks before harvest. In addition todipping the roots into wax, storing thenewly harvested roots in plastic bagsextends the shelf life by 3 to 4 weeks.

Uses

Cassava should be refrigerated no morethan 4 days. The peeled cassava can beboiled and mashed, baked, or sliced andfried, identical to the cooking of potatoes.Alternatively, the peeled root can begrated and the starch extracted to makebreads, crackers, pasta, and tapioca pearls(a commercial product used to makepudding). In Africa, the roots arefermented in water, after which they aremade into an alcoholic beverage; sun-dried for storage; or grated, formed intoa dough, and cooked alone or in soups

Varieties

Until recently, the many varieties of cassavawere divided into two main categories:bitter and sweet. Because the bitter rootcontains substances that are converted totoxic cyanide compounds when the rootis cut, it must not be eaten raw; cookingdestroys these substances. Although sweetcassava is believed to have low amounts ofthese potential toxins, taste is not a reliablepredictor of toxin content, and expertsrecommend that all cassava be cooked.


The cassava originated in Brazil, Paraguay,and the Caribbean Islands, from whereit was introduced to Africa and the FarEast. Africa is now the leading producer,and cassava is an important dietary staplethroughout the continent. In the UnitedStates, cassava is grown in Florida and isimported from Mexico, Central America,South America, and the Antilles.

Cassava is propagated from stem cut-tings. Ideal growing conditions includetemperatures between 77° and 86°Fahrenheit (the plants cease to grow if

SERVINGSIZE:

1/4 cup, raw (51g)


Family CruciferaeScientific name Brassica oleracea L.

(botrytis)Common name cauliflower


♥ A cruciferous vegetable that containsphytochemicals that may help preventcancer

As their names imply, cauliflower and broccoflower are actually flowers. The partof the plant that is eaten is the head of underdeveloped, tender flower stems andbuds. While growing, the head is surrounded by heavy green leaves that protect it from sunlight and discoloration. Many of the leaves are trimmed off during preparation for shipment and sale. Cauliflower has a strong odor when cooked and a rich, cabbage-like flavor. Broccoflower is a hybrid of broccoli and cauliflower.

Cauliflower

Nutrient Content1/2 cup, 1/2 cup,

raw (50 g) boiled (62 g)




tures and rich, fertile soil with good mois-ture. It is usually planted as an annual,but milder climates can support wintervarieties, so it is available year-round, withpeak seasons in spring and fall. Caulifloweris propagated from seed, usually sownfirst in beds and then transplanted to thefield after 4 or 5 weeks. The flower budforms on a single stalk and is surroundedby large, heavy green leaves that protect itfrom the discoloring effect of sunlight.Heads are ready for harvest between 80and 110 days after transplantation. In thefield, many of the leaves are trimmed off,and the heads, which bruise easily, arepacked gently for shipping, usually inplastic wrap that has been perforated toallow the escape of carbon dioxide, whichcan discolor the head and cause anunpleasant taste.

Uses

A cauliflower head should be unbruised,firm, and uniformly cream-colored withouta trace of black, and it should be heavyfor its size. It can be stored in perforatedplastic vegetable bags in the refrigeratorcrisper for several days.

The raw florets are tasty in salads, as acrunchy appetizer with dips, or pickled.Cauliflower can be boiled, steamed,microwaved, or baked. It is a flavorfuladdition to soups and stews or to othervegetables such as carrots, tomatoes, peas,bell pepper, or broccoli. Cauliflower alsoworks well on its own, seasoned withnutmeg, dillweed, chives, or almonds.Cauliflower is available fresh and frozen,but the processing required for freezingdestroys some nutrients and can turn theflorets watery in flavor and appearance.


Cauliflower is high in vitamin C. As acruciferous vegetable, cauliflower containsphytochemicals that may help preventcancer.

Varieties

Cauliflower falls into three types. Themost commonly grown and sold is thewhite cauliflower, which has creamy curdsand bright-green leaves. The green varietyis actually the hybrid broccoflowerdeveloped about 10 years ago, which hasbright lime-green curds. Less commonlyknown is the purple-headed cauliflower.


Cauliflower is native to the Mediterraneanregion and Asia Minor, where it wascultivated more than 2,000 years ago. Bythe 16th century, its cultivation hadspread throughout western Europe. Inthe United States, cauliflower did notbecome an important vegetable until theearly part of the 20th century. Today itis grown in numerous states. Californiaand New York are the leading producers,and it is also grown in Arizona, Michigan,Oregon, Florida, Washington, and Texas.

Cauliflower requires cool tempera-

Vegetables 225

CeleriacClosely related to celery, celeriac (alsocalled celery root or celery knob) is aknobby, bulb-shaped root about the sizeof a baseball. It has a rough brown skinand rootlets. It has a crisp texture and anutty flavor that resembles that of strongcelery or parsley.

Varieties

Celeriac is available in three varieties:Iram, a medium-sized, globe-shaped rootwith few side shoots; Marble Ball, around, white root; and Tellus, a quick-growing, round root with brownish redleaf stems.


A native of the Mediterranean region,celeriac is a popular vegetable in Europe,particularly in France and Italy, but it isless well known in the United States.

Celeriac is propagated from seed,usually sown in pots or greenhouses inearly spring, and then transplanted to thefield in May. It requires a fertile soil thatis rich in organic matter. For a large corm(underground stem base) to develop, along growing season and plenty of waterare required. Thus, celeriac thrives inmoist, temperate climates. In midsum-mer, the outer leaves are removed, andthe plant is mulched or fertilized to assistgrowth and moisture retention. Lateralshoots also are removed to create a single

cooked whole and then peeled, diced, orpuréed and added to soups, stews, andstir-fries or eaten alone with a bit of butteror margarine and fresh herbs. In Europe,celeriac is often added to mashed potatoesand served with butter or cream sauce.Like celery, the celeriac root as well as thestalks are often used as a seasoning.


Raw celeriac is a good source of vitaminC and provides some potassium andphosphorus.

Family UmbelliferaeScientific name Apium graveolensCommon name celeriac

♥ Raw celeriac is a good source ofvitamin C and provides somepotassium and phosphorus

Nutrient Content1/2 cup, raw 1/2 cup,

(78 g) cooked (77 g)



Vitamins (mg)Vitamin A 0 RE 0 REVitamin C 6 3Thiamin 0 0Riboflavin 0 0Niacin 1 0Vitamin B6 0.1 0.1Folate 6 μg 3 μgVitamin E 0 –


growing point. Celeriac is hardier thancelery and keeps well in winter if storedin a cool place. Thus, it is available year-round, with a peak season lasting fromNovember through April.

Uses

Small to medium-sized celeriac roots thatare heavy for their size and free of cuts,bruises, and soft spots are the best. Theroots should be stored with their stalksintact in perforated plastic bags in therefrigerator crisper.

Celeriac can be consumed either rawor cooked. Regardless of how it is to beused, the root must be rinsed well andpeeled. After it is peeled, the piecesshould be dropped into a bowl of acidu-lated water (water to which a few drops oflemon juice or vinegar have been added)to prevent the discoloration that occursfrom exposure to the air. The raw rootcan be cut into sticks for dipping, or itcan be grated or julienned for salads.Celeriac can be boiled, braised, baked, orsteamed until it is tender. It can be


Nutrient Content




CElery

SERVINGSIZE:

2 stalks (80 g)

Celery is a vegetable that is enjoyed for its crisp texture and distinctive flavor. Abunch of celery is actually a single stalk consisting of separate ribs, and the mosttender, inner ribs are called the hearts. The crispness of celery comes from the rigidity of its cell walls and its high water content. In fact, celery is mostly water, which makes it low in calories and an ideal snack food.

Varieties

Although celery is available in many colors,most of the celery grown in the UnitedStates belongs to the green varieties, whichrange in shade from pale to dark and arereferred to as Pascal. One common greenvariety is the American Green, also knownas the Tall Utah or Greensnap, which doesnot require blanching (the banking of soilagainst the plant to keep it from turningdark green upon exposure to sunlight).Other varieties of celery include the GiantPink, with pink or red stems and dark-green leaves; the Golden Self-Blanching,with pale, golden-yellow leaves and goldenstems; and the Ivory Tower, a fast-matur-ing, self-blanching variety with pale leaves.


Wild celery is a biennial or annual herbnative to southern Europe, Asia, and Africa,growing in marshes along the muddy banksof tidal rivers or in other saltwater areas.Although it resembles domestic celery, itis smaller, with a stronger, more pungentodor and flavor. Before the familiar milder,thick-stalked forms were cultivated, celery

probably was used solely as a seasoning andmedicinal herb. Leafy cultivated varietiesmay date back 2,000 years or more, butstalk celery seems to have been grown firstin Italy in the 16th century. In the 1690s,John Evelyn, an English diarist, describedcelery as a new vegetable. Today, celery isgrown in Great Britain, India, the UnitedStates, and Canada.

Celery requires a moist, rich soil forgood growth. It is especially successfulin low-lying, alkaline areas such as theeastern regions of Florida and GreatBritain. Because of its high water content,celery requires large amounts of mois-ture; otherwise, the stalks become stringyand tough. Celery is propagated fromseeds so tiny that it takes more than a mil-lion of them to add up to a pound. Mostcommercially grown celery is planted inMarch or April, in greenhouses orseedbeds with controlled watering.

About 2 months after sowing, whenthe seedlings are 4 to 6 inches tall, they aretransplanted to fields. Varieties that requireblanching usually are planted in trenchesto facilitate the banking of the soil againstthe plants. Three to 4 months after fieldplanting, celery is ready for harvesting.

Uses

Celery that is light in color and shiny hasthe best flavor. Celery should be storedby the bunch in perforated plastic veg-etable bags in the refrigerator crisper.

Celery is a versatile vegetable. Rawcelery adds crunch to chicken, seafood,egg, potato, and green salads. It is anexcellent snack food or appetizer. Celeryalso can be microwaved, stir-fried, braised,or steamed to serve as a main vegetable,but it usually is combined with other veg-etables or is included in stuffings forpoultry and fish. Celery even has beenmade into a uniquely flavored soft drink,Dr. Brown’s Cel-Ray tonic.


Celery is a good source of vitamin C.

Family UmbelliferaeScientific name Apium graveolens L.Common name celery


Vegetables 227

CHAYOTE

Nutrient Content


Minerals (mg)Calcium 10Iron 0Zinc 0.2Manganese 0Potassium 138Magnesium 10Phosphorus 23



SERVINGSIZE: 1/2 cup pieces,

cooked (80 g)

The chayote, a tropical member of the cucumber and squash family, is actually afruit. It resembles a summer squash or avocado in shape and appearance but hasdeep, lengthwise ridges and a single, flat, nut-like seed. The fruit can be variable in size, color, texture, and flavor. The skin of the fruit can be smooth, deeply fissured, or even wrinkled and prickly. Colors range from light-green to almost white. The opaque flesh has a cucumber-like texture and varies in color. Once heated, the flesh becomes somewhat translucent. Except for the seed, the entire fruit is edible.

Family CucurbitaceaeScientific name Sechium eduleCommon name chayote


Varieties

Although definite strains of chayote-pro-ducing plants exist, distinctive varietiesof the fruit are yet to be identified.However, the fruit is identified by avariety of names. In many places, it isrecognized as mango squash, chocho,christophine, and choke. In Louisiana,it is called mirliton, and in Florida it iscalled a vegetable pear.


Chayote is native to Mexico, CentralAmerica, and the West Indies. The fruitis believed to have been cultivated bythe Aztecs and Mayans long beforeColumbus arrived. The name chayote isderived from the Mayan word “chayotli.”The plant is now grown in SouthAmerica, North Africa, and in subtropicalparts of southern Florida. The fruit growsabundantly from a fast-growing tropical

climbing vine that may reach up to 100feet in a single season and is covered withlarge, heart-shaped, lobed leaves thatmeasure 4 to 6 inches. Ideal growingconditions include full sunlight, highmoisture levels, and rich, well-drained soil.Under the proper conditions, some plantscan produce up to 100 fruits in a singleseason. The fruits must be harvestedyoung or they will become tough. Chayoteis available year-round, but the peakseason is late summer through early fall.

Uses

A firm, unblemished, clear-green chayoteis the best choice. The chayote keeps upto 1 month stored uncovered in a cool,dry, dark place, or it can be stored in aperforated plastic bag in a refrigeratorvegetable crisper for up to a week.

The chayote is most easily preparedby peeling the fruit and microwaving orsteaming it for a few minutes. Althoughvery young fruit can be prepared with theskin left on, more mature fruit should bepeeled under running water to preventbeing irritated by the sticky sap under theskin. Cooked chayote can be seasoned totaste and eaten as is; sliced or diced andadded to other dishes such as salads in placeof cucumbers; or prepared like french

fries. Chayote halves that are stuffed andbaked make a filling main dish. Thechayote can be substituted for many otherfruits and vegetables in recipes. A fullymature fruit may be used in place of pota-toes in soups and purées. The grated fruitalso is useful as a substitute for carrotsand zucchini in breads and pastries.Cooked, mashed, and seasoned withsweet spices, it resembles applesauce andcan be served as a light snack or dessert.The leaves and stems of the chayote plantare used as a low-cost animal feed andcan also be spun into cord.

Nutritional Facts

Chayote is a good source of vitamin C.


Nutrient Content




Chicory

SERVINGSIZE:

1 cup greens, raw (180 g)

Varieties

The two basic types of chicory, forcingand nonforcing, are distinguished by theirmethod of cultivation. The forcingchicories are initially sown outdoors, butbecause exposure to light tends to createa bitter taste, the plants are transferred toa dark area (a process called blanching)for the latter half of their growth. As aresult, forcing chicories have a milder fla-vor. The most common forcing varietiesare the Witloof chicory, sometimes calledBelgian endive, and the red-leaf radic-chio, an Italian chicory that is becomingincreasingly popular in the United States.

Nonforcing chicories do not requireblanching. These varieties are grown likelettuce, without forcing. The Italianradichetta, more common in NorthAmerica than in Europe, has narrow leavesthat grow on wide stalks and are cookedlike asparagus.


Chicory is native to Europe and westernAsia. Evidence suggests that it was grown

Family CompositaeScientific name Chichorium intybusCommon name chicory, Belgian endive,

radicchio

♥ Leaves are high in folate, vitamin A,vitamin C, potassium, and fiber

♥ A good source of calcium, magne-sium, riboflavin, and vitamin B6

in ancient Egypt, where, along withendive and escarole, it was believed tohave been one of the bitter herbsconsumed during the Jewish Passover.Works by Horace, Aristophanes, andPliny attest to the use of chicory by theearly Greeks and Romans. Later, it wasbrought to North America, where it nowgrows wild and in cultivated form.

Chicory can be grown in a variety ofsoil types. Seeds generally are sown directlyinto open ground. Because most typesof chicory thrive in cool temperatures,planting is done in early spring or latefall. Chicory plants have shallow roots,so frequent irrigation is necessary. Theplants grow with a scruffy appearance andwith multiple stick-like stems that are 2to 3 feet tall. Bright, almost iridescent,blue flowers appear on the stems in thesecond year.

Forcing varieties are dug up in late fall,the leaves and roots are cut back, and theplants are laid horizontally in pots of moistpeat in a dark, warm place. After 3 or 4weeks, the heads are ready to be cut.Nonforcing varieties of chicory are plant-ed in the spring and picked like lettuce inthe fall. They can be used immediatelyor stored in a cool place for later use.Leading domestic producers of chicory,particularly the newly popular radicchio,

are California and New Jersey. Somechicory is also grown in Mexico and Italy.

Uses

Chicory, Belgian endive, and radicchioshould be selected and stored in a mannersimilar to arugula and lettuce. Chicoryleaves most often are used raw in salads.The roots of some varieties of chicory areroasted and ground to make a coffee sub-stitute or flavoring popular in Louisiana.


Chicory is high in folate, vitamin A,vitamin C, potassium, and fiber. It is alsoa good source of calcium, magnesium,riboflavin, and vitamin B6.

Chicory is a perennial that forms long, stick-like stems and ragged, widely spaced bunches of leaves, sometimes in tight heads or in loose formations.The outer leaves may be green, white, or red, depending on variety, and have a strong, slightly bitter taste. The inner leaves are usually paler in color and milder in flavor.

Vegetables 229

CHINESE CABBAGE (Bok Choy & Napa)

Nutrient Content1 cup 1/2 cup napa,

bok choy, raw, cookedshredded (70 g) (55 g)

Energy (kilocalories) 9 7Water (%) 95 96Dietary fiber (grams) 1 –Fat (grams) 0 0Carbohydrate (grams) 2 1Protein (grams) 1 1


Vitamins (mg)Vitamin A 210 RE 5 REVitamin C 32 2Thiamin 0 0Riboflavin 0 0Niacin 0 0Vitamin B6 0.1 0Folate 46 μg 23 μgVitamin E 0 –

Note: A line (–) indicates that the nutrient value isnot available.

Bok choy and napa are two varieties of Chinese cabbage, a member of the same family as broccoli and Brussels sprouts. Resembling a cross between celery and Swiss chard, bok choy has white, celery-like stalks with dark-green, long, rounded leaves. Napa cabbage is similar in shape and size to romaine lettuce and has white, crisp stalks.

Family CruciferaeScientific name Brassica campestris L.Common name bok choy, napa cabbage

♥ Raw bok choy is high in vitamin A andvitamin C

♥ Raw bok choy is a good source of folate

♥ Napa cabbage is a good source of zinc

United States by Chinese immigrants inthe late 19th century, Chinese cabbage isnow grown in California, New Jersey,Hawaii, and Florida.

Uses

Both bok choy and napa are availablethroughout the year. Bok choy shouldhave bright, white stalks and fresh greenleaves and should show no signs ofwilting. Napa heads should be tightlyclosed and have unblemished leaves.Uncut, unwashed cabbage can be refrig-erated in a plastic bag for up to 3 days.Mild-flavored and versatile, both bokchoy and napa cabbage can be preparedin the same ways as regular cabbage. Theycan be used raw in salads or steamed,boiled, braised, stuffed, or stir-fried.Cooking softens the flavor of the leavesand sweetens the flavor of the stalks.Before cooking, the stalks must be slicedcrosswise or on the diagonal, and theleaves cut into thick shreds. When stir-frying bok choy, the stems should becooked a few minutes before adding the

more tender leaves. Bok choy and napacabbage are delicious cooked alone orwith meat, poultry, and other vegetables.A mild-flavored soup can be prepared byadding the leaves and stalks to either achicken or miso broth with scallions andcubes of chicken or tofu. In Korea, kim-chee, a spicy dish made from pickledChinese cabbage, is served at most meals.


Raw bok choy is high in vitamin A andvitamin C. One serving of cooked napacabbage is a good source of zinc.

Varieties

As many as 33 varieties of Chinesecabbage exist, each with a different name.The two most common varieties are bokchoy (var. chinensis) and napa cabbage(var. pekinensis). Bok choy also is knownas pak-choi, qing cai, taisai, chongee, andChinese mustard cabbage. Baby bok choyis a variety that grows to a fraction of thesize of regular bok choy and is consumedwhole. Among its other names, napacabbage is sometimes called Chinesecabbage, which adds to the confusionamong varieties.


Native to China and eastern Asia, Chinesecabbages are annual plants that grow bestin cool, moist environments. Both bokchoy and napa cabbage have beencultivated in China for thousands of yearsand are popular in that country and inKorea and Japan. Introduced to the


Collards

Nutrient Content




SERVINGSIZE:

1/2 cup, boiled (95 g)

Varieties

Collard varieties include the Plant Vates,Carolina Improved Heading (or Morris),Georgia Southern, Blue Max, and HeaviCrop.


Collards, one of the oldest members ofthe cabbage family, are similar to the wild,nonheading forms of cabbage that wereamong the first foods eaten by prehistoricpeople. They are native to the easternMediterranean region and Asia Minorand were cultivated by the ancient Greeksand Romans. Collards were introducedto Britain and France around 400 B.C. byeither the Romans or the Celts. Althoughcollards were first mentioned in theAmerican colonies in 1669, they mayhave been present here before that time.

Collards are a cool-season crop thatthrives in temperate climates. They growwell in warm weather but can toleratecold temperatures in late fall, and theirflavor is enhanced by light autumn frost.Because they can survive cold tempera-

Family CruciferaeScientific name Brassica oleracea var.

acephalaCommon name collards

♥ High in vitamin A (beta-carotene),vitamin C, and folate

♥ A good source of fiber and calcium

♥ A cruciferous vegetable that containsphytochemicals that may helpprevent cancer

Collards are plain-leafed, nonheading members of the cabbage family, closelyrelated to kale. In flavor, they resemble a cross between cabbage and kale and are considered one of the milder greens.

tures, the cultivation of collards has spreadnorth from the southeastern United States,where they have long been a popularvegetable. Collard seeds can be sowndirectly into fields, or they can be plantedin protected beds and the seedlings trans-planted 6 or 8 weeks later into the fields.The plants mature in about 60 days.Collards can grow in a variety of soils andare tolerant of poor soil.

Collard greens can be harvested inthese ways: the tender, young leaves canbe removed from mature plants (whichencourages new growth), or the entireplant can be cut when it is very young,half-grown, or fully mature. Maximalyield occurs when the leaves are removedfrom the bottom of the plant before theyage. The peak season for collards isJanuary through April, but they generallyare available in markets year-round.

Uses

Crisp bunches of intact leaves with noyellowing are best. Collards can be storedin perforated plastic bags in the refriger-ator crisper.

All green parts of the collard plant areedible. The southern style of cooking

fresh collards is to boil them with a chunkof bacon or salt pork, but they can beprepared similarly to cabbage, spinach,or other greens. They can be steamed ormicrowaved and added to soups and stewsor casseroles. Cooked collards make atasty salad served chilled with olive oiland lemon juice. Collard leaves also areavailable frozen and canned.


One-half cup of cooked collards is a goodsource of fiber and calcium and is highin vitamin A (beta-carotene), vitamin C,and folate. As a cruciferous vegetable,collards contain phytochemicals that mayhelp prevent cancer.

Vegetables 231

Because corn is a member of the grass family, it is not strictly a vegetable but agrain (see Grains, page 269). However, one type, sweet corn, is prepared andserved as a fresh vegetable. The seeds, or kernels, which are the edible part of the plant, form in spikelets on a woody axis called an ear. They are covered with a green husk. Ears of corn vary in size, and the kernels range from white to yellow, orange, red, brown, blue, purple, and black, although sweet corn is always white or butter-yellow.

Variety

Of the many types of corn, sweet corn isthe only variety that is eaten fresh as avegetable. Sweet corn is available inseveral varieties divided by kernel color.Some sweet corn is pure yellow; some,like Silver Queen, is white; and some, likeButter and Sugar, is bicolored, that is, ithas both yellow and white kernels.Popping corn, baby corn, and the whitecorn known as hominy are different typesof eating corn.


Corn is native to the Americas, probablyhaving originated in Mexico orGuatemala, where historians believe itevolved from a wild grain called teosintethat still grows in the Mexican highlands.The corn plant, which can attain heightsof 20 feet, has a hard, jointed stalk. Maleflowers develop in the tassel at the top ofthe stalk, and the female flower is a clusterat the joint of the stalk. Corn is polli-nated by the wind. The corn silk hang-ing from the husk of each ear is the pollenreceptor; each thread must receive a grainof pollen for the kernels to develop. Corn

grows best during long, hot summers. Itrequires rich soil and regular fertilizing,particularly with nitrogen. Because theflowers are wind-pollinated, plants shouldbe spaced closely together. The ears donot ripen well in cold weather, so theseeds must be planted in plenty of timefor the kernels to develop before the firstautumn frost. Although each ear of cornproduces many kernels, the plant has nonatural mechanism for dispersing itsseeds. To ensure that it will be tender andsucculent for eating, sweet corn is pickedbefore it reaches maturity.

Uses

Sweet corn is a popular vegetable in theUnited States. The average American eatsabout 25 pounds of corn every year, mostof it frozen or canned, but in summer,corn is preferred fresh on the cob.Because the sugars in the kernels of sweetcorn begin to convert to starch as soonas the ear is picked, corn should be eatenas soon after harvest as possible.

While still on the cob and after thehusks are removed, corn can be boiled,

steamed, or microwaved, but the secretto retaining the flavor is to cook it nomore than a few minutes. For grillingears of corn in their husks, the ears shouldbe soaked in water for about 20 minutesand then cooked on a grill rack or in theoven for 10 to 15 minutes. Grilling orroasting husked corn (for 5 to 7 minutes)produces a stronger flavor.


Corn provides some fiber, vitamin C, andfolate.

Corn

Family Gramineae (Poaceae)Scientific name Zea mays L.Common names corn, sweet corn

♥ Moderately good source of fiber,vitamin C, and folate

Nutrient Content1/2 cup (about 1 ear) yellow 1 cup corn, boiled popcorn, air-

(82 g) popped (8 g)



Vitamins (mg)Vitamin A 18 RE 2 REVitamin C 5 0Thiamin 0.2 0Riboflavin 0.1 0Niacin 1 0Vitamin B6 0 0Folate 38 μg 2 μgVitamin E 0 0

Nutrient Content





Varieties

The most common variety of cress iswatercress, which grows in flooded soilbeds and has small, heart-shaped leavesand a slightly bitter taste. Watercress isdifficult to grow in home gardens. Aneasily grown, hardy alternative is wintercress, with dark-green, strongly flavoredleaves that form rosettes. Other varietiesinclude broad-leaved cress, with ovalleaves; peppergrass, or curly cress, withan attractive, ornamental appearance;extra curled, a compact plant with shortstalks and fine leaves; and garden cress, atall, cool-season annual.


Cress grows wild in many parts of theworld, including Asia, the Middle East,Europe, North America, and NewZealand. Watercress is native to Europe,and garden cress originated in Persia, laterspreading to India, Syria, Greece, andEgypt. Watercress has been cultivatedsince ancient Roman times. Commercialcultivation was first recorded in Germanyin 1750 and later in Great Britain in1808. Today, watercress is grown in GreatBritain and in the United States, mainly

in California, Florida, and Virginia.Winter cress is cultivated as a substitutefor watercress when flowing water is notavailable for planting. It is producedmostly in the United States, favored bygrowers because of its hardiness.

Cress is propagated from seeds or stemcuttings and generally prefers the coolgrowing conditions of early spring andlate fall. The growth of watercressrequires a special environment withflooded soil beds containing absolutelypure water, because any water-borne con-taminants could be deposited on theplant. The leafy stems are generallyharvested about 180 days after planting.Requirements for other varieties vary.Garden cress, which can grow up to 18inches tall, prefers sun or light shade andwell-drained soil. Seeds can be sown atintervals from early spring through thesummer in order to furnish a constantsupply of young leaves. The whole plantsare harvested about 60 days after planting.Hardy winter cress is not planted untilJuly or August and can be harvested fromlate fall through the winter, until theplants begin to flower in spring. Theleaves of most cresses are picked when theyare 3 to 5 inches long, or the entire plantcan be harvested before seed stalks form.

SERVINGSIZE:

1 cup, raw (34 g)

Cress (watercress)

Uses

The raw, young leaves of the cress plantare sold in bunches. When selectingwatercress, choose crisp leaves with deepcolor, and avoid those with yellow leaves.Watercress can be refrigerated up to 5days in a plastic bag or with the stem endsin a glass of water and the leaves coveredwith a plastic bag. The leaves andtrimmed stems may be added to salads,sandwiches, and soups and used as agarnish for a variety of dishes.


Watercress is high in vitamin A andvitamin C. As a cruciferous vegetable, itcontains phytochemicals that may helpprevent cancer.

Cress is a member of the mustard family, a cruciferous vegetable whose small,dark-green leaves add a slight crunch and a tangy, peppery flavor to dishes.

Family CruciferaeScientific name Lepidium sativum

(garden cress)Common name cress, garden cress,

watercress


♥ A good source of folate and vitamin A

♥ A cruciferous vegetable that containsphytochemicals that may help preventcancer

Vegetables 233

Nutrient Content




The cucumber is a member of the same family as gourds, melons, and squash.Although the cucumber is botanically a fruit, it is more commonly thought of andused as a vegetable. It is usually oblong and 1 to 8 inches long. It has glossy,dark-green skin and tapering ends. Its interior is generally pale green to white,with rows of tender, edible seeds down the center. Cucumbers are largely water. They are moist but crisp, and their flavor is sweet and mild.

Varieties

Cucumbers grow in a variety of shapesand sizes, from tiny gherkins to green-house types that are up to 20 inches long.All have a similar flavor. Those grownprimarily for eating fresh are called slic-ing varieties and include both field-grownand greenhouse cucumbers. The green-house varieties, sometimes called Englishcucumbers, tend to be longer and nar-rower, milder, and seedless. One type ofEnglish cucumber is sometimes referredto as “burpless.” Other varieties are cul-tivated for pickling. These are usuallysmaller than slicing cucumbers and havebumpy, lighter-colored skins. Thesmallest is the gherkin, which is only 1 or2 inches long. One of the picklingvarieties, the Kirby, is often sold fresh andis enjoyed for its thin skin, crispness, andvery small seeds.


The cucumber is believed to have origi-nated in wild form in the mountains ofnorthern India, where a similar wild

SERVINGSIZE:

1/2 cup, sliced (52 g)

CucumberUses

Whole cucumbers can be refrigerated ina crisper up to 1 week, tightly wrappedin plastic.

With its high water content, thecucumber is especially refreshing in warmweather, chilled and eaten fresh, pickledand eaten alone, or added to green saladsor sandwiches. In the Mediterraneanregion, cucumber often is grated intoyogurt, to which spices and raisins or nutsare added to make a cooling condimentfor spicy dishes.


Cucumbers are composed mostly of waterand contain only small amounts of nutrients.

Family CucurbitaceaeScientific name Cucumis sativusCommon name cucumber

species still grows. It was also in Indiathat the cucumber was first cultivated,about 3,000 years ago. From there it wasbrought to Greece and then to WesternEurope. Columbus transported thecucumber to the Americas, where it even-tually was cultivated by American Indiansand European colonists in eastern NorthAmerica and as far north as Canada.Today, the leading producers of cucum-bers in the United States are Florida,North Carolina, Texas, Georgia, andSouth Carolina.

Cucumbers require warm tempera-tures and should not be planted until alldanger of frost has passed. Distinct maleand female flowers develop on onecucumber plant, and pollen is carried byinsects; 10 to 20 bee visits per flower perday are required to produce long, straightfruit. In contrast, greenhouse cucumbersare not pollinated, so they form withoutseeds. Both field and greenhouse typesare picked as soon as they are of ediblesize so that the plants will continue toproduce flowers and fruit.

should be left intact until just beforecooking. Peeling is recommended forolder eggplant, because the skin toughenswith age. Because a carbon steel bladewill blacken the flesh, a stainless steel knifeis preferred for cutting eggplant.

Eggplant can be stuffed and baked,broiled, roasted, fried, stir-fried, or stewed.Because they are very porous, eggplantssoak up oil easily during frying. Oilabsorption can be minimized by salting todraw out the moisture and compact theflesh. This process also eliminates thenatural bitter taste. Using a nonstick panalso can help cut down on fat absorption.


Eggplant is composed mostly of water andcontains only small amounts of nutrients.


Nutrient Content




Although often thought of as a vegetable, the eggplant is botanically a fruit. It is amember of the nightshade family, which includes the tomato, potato, and pepper.In addition to the purple eggplant, there are many other types of eggplant, varying from white to green-yellow and purple-black. Eggplants also vary in shape and may be oblong, round, tear-dropped, or lobed. Eggplants range in length from 2 to 12 inches.

Varieties

The eggplant is available in many varieties.In the United States, the most commoneggplant is the large, cylindrical or pear-shaped variety with a smooth, glossy, dark-purple skin. Another popular variety isthe Japanese or Asian eggplant, whichranges from solid purple to striated shadesand has tender, slightly sweet flesh. TheItalian, or baby, eggplant looks like a minia-ture version of the larger common variety.The egg-shaped White Egg has tougherskin and firmer, smoother flesh.


First cultivated more than 4,000 yearsago, the eggplant is believed to be nativeto India, from where it was subsequent-ly brought to China. In the Middle Ages,Arab traders brought it to Spain andnorthern Africa. By the 18th century,both the French and the Italians culti-vated eggplant, which they calledaubergine. Thomas Jefferson introducedthe eggplant to the United States.

However, it was not until the 20th centurythat Americans began to use the eggplantas a food. Previously, it was used as a tabledecoration. Today, the eggplant is mostpopular in the cuisines of southern Italyand the Middle East.

The eggplant is a frost-intolerantperennial grown as an annual. It will sus-tain damage if the temperature falls below65° Fahrenheit. Eggplant is availablethroughout the year. The peak season isfrom July to October. Florida and NorthCarolina produce half the domestic crop.In the winter months, California andMexico are also major suppliers.

Uses

Eggplant is very perishable and shouldbe stored in a cool, dry place. It can berefrigerated in a plastic bag for 3 to 4 days.Because it contains a heat-sensitive toxinthat can induce diarrhea and vomiting,eggplant must be cooked before eating.To prevent the discoloration that occurswhen the flesh is exposed to air, eggplant

SERVINGSIZE: 1/2 cup cubes,

cooked (50 g)

Eggplant

Family SolanaceaeScientific name Solanum melogena

esculentumCommon name eggplant, aubergine

Vegetables 235

Nutrient Content



Vitamins (mg)Vitamin A 6 REVitamin C 5Thiamin 0Riboflavin 0Niacin 0Vitamin B6 0Folate 12 μgVitamin E –


Fennel is an aromatic herb similar in appearance to dill. It has pale yellowish-green, hollow stems and bright-green, feathery leaves. The clear yellow flowers of fennel produce seed structures that resemble umbrellas. Both the root and the leaves have a mild licorice flavor. Theseeds have a pungent, aromatic scent.

Variety

The two basic types of fennel, commonfennel and Florence fennel, bear a closeresemblance to one another but are useddifferently. The shoots, leaves, and seeds(called “fruit”) of the common fennel areused primarily as flavoring agents forfood. Several varieties of common fennelhave seeds that differ in length, width,and taste. These include the sweet variety,also known as French or Roman fennel,characterized by long, yellowish greenfruit with a sweet flavor; Indian fennel,which is brownish, smaller, and lessrounded; and the pale-green Persian andJapanese varieties, which are the smallestand have a stronger anise flavor and odor.

Florence fennel, also called finocchio,is somewhat smaller than common fenneland is grown mainly for its broad, bulbousleaf base, which is eaten as a vegetable.


Fennel is native to the Mediterraneanregion and was well known to the ancientGreeks and Romans. The Romansenjoyed the young shoots as both aflavoring and, according to their belief,an aid to controlling obesity. The Greekscalled it “marathon,” a name derived from“maraino,” meaning “to grow thin.”

From the Mediterranean, fennel wascarried east to India and also north toEurope and England, especially to Romancolonies. Spanish settlers are believed tohave brought fennel to the WesternHemisphere more than 200 years ago. In1824, the American consul at Liverpoolgave Thomas Jefferson fennel seeds forhis garden at Monticello.

Fennel is a long-lived plant thatthrives almost anywhere. Fennel plantsusually grow to 3 or 4 feet but have beenknown to reach 7 feet. Young plants forma bulbous, thick root the first year andflower the following summer. By mid-summer, the clusters of small yellowblossoms begin to droop with the weightof the heavy seeds. Leaves can be pickedat any time, and seeds should be harvestedwhen they begin to turn brown. A singleplant produces about 1/4 cup of seedsand 1 cup of leaves.

Uses

Fennel can be refrigerated unwashed ina plastic bag up to 1 week.

Fennel

Family UmbelliferaeScientific name Foeniculum vulgare (dulce)Common name fennel, sweet anise

All parts of the fennel plant are edible.The mildly licorice-flavored leaves areused as a seasoning for fish. They alsocan be chopped for salads, dressings, dips,and cream sauces. The seeds have a morepungent flavor and are used either wholeor ground as an ingredient in curries, pies,breads, and sausages and in a variety ofsoups and stews. The bulb can be slicedand eaten raw in salads, cooked in stews,added to pasta dishes, sautéed in oil, orbaked and served with grated cheese andbreadcrumbs.


Fennel is not a significant source of nutrients.

SERVINGSIZE: fennel bulb, 1/2 cup,

sliced, raw (87 g)


Family AmaryllidaceaeScientific name Allium sativum L.Common name garlic, stinking rose

♥ Contains phytochemicals thatmay promote health

Garlic is a member of the Allium genus, as are the onion, leek, and scallion.Covered in a loose, thin outer skin, the garlic bulb consists of small sections called cloves that are individually wrapped by a more tight-fitting, paper-like sheath.

result of staggered harvests and a longshelf life. The California harvest beginsin June, and garlic is shipped to marketsfrom July through December. When theCalifornia supply is depleted, it is replacedby imported garlic from Mexico and SouthAmerica.

Uses

Garlic’s strength varies with the seasonand variety, a factor to keep in mind whencooking with garlic. Because garlic thathas sprouted is less pungent than youngergarlic, sprouting should be prevented bykeeping the bulbs in a cool, dark place.Garlic is the basic flavoring in mostChinese dishes and in much of the cook-ing of southern and central Europe.Garlic is potent when raw, milder whensautéed, and sweetly delicate when boiledor baked, because heat destroys some ofthe flavor- and odor-producing com-pounds. However, when garlic is sautéed,care must be taken not to burn the garlic,because it will turn bitter. Slow bakingproduces garlic that is sweet and nuttywith a buttery consistency. Baked garliccan be spread on bread to make an appe-tizer. Rubbing a salad bowl with a cut

Nutrient Content




SERVINGSIZE:

1 tsp., raw (3 g)

Garlicgarlic clove before adding the ingredientswill give the salad a mild and fresh garlicflavor. Garlic juice also can be used tomake salad dressing. Slivers of garlic canbe inserted into slits made in roast beef,veal, or lamb before cooking. In addi-tion, whole garlic can be baked or roast-ed with meat or poultry.


Garlic contains the phytochemicalsallicin, ajoene, saponins, and phenoliccompounds that may have antioxidantand immune-promoting functions. Varieties

Some 300 varieties of garlic are grownaround the world. In the United Statesonly two main types, “early” and “late,”are grown. About 90 percent of the garlicis grown in California. The early varietyis harvested in mid-summer, and the latevariety is harvested a few weeks later. Thelate variety is slightly denser and has alonger shelf life than the early variety.Other, rare varieties of garlic are the Chilenoand Elephant garlic, which is actually aform of leek and has a milder flavor.


Garlic is native to central Asia, where ithas been cultivated for more than 5,000years. Garlic was known to the Egyptiansas early as 3200 B.C. When taking solemnoaths, the ancient Egyptians swore ongarlic in much the same way people swearon the Bible today. Today, garlic is amongthe leading vegetable crops of the world.Some 2.3 million metric tons are pro-duced worldwide annually. Some of theleading garlic-producing countries areChina, South Korea, India, Spain, theUnited States, Thailand, Egypt, Turkey,and Brazil.

Garlic is available year-round as a

Vegetables 237

Family ZingiberaceaeScientific name Zingiber officinaleCommon name Jamaican ginger,

African ginger, Cochin or Asianginger

Nutrient Content




Ginger is a tropical Asian herb grown for its pungent and spicy aromatic roots. Gingerroot is peppery and slightly sweet. Its light-brown skin covers a firm flesh that ranges from greenish yellow to ivory.

Varieties

Several hundred varieties of ginger exist.In addition, fresh gingerroot may beyoung or mature. Spring ginger, as youngginger is sometimes called, has a pale, thinskin that does not require peeling. Youngginger is delicate and milder than matureginger.


Ginger is believed to be native to SouthChina or India, where it has been culti-vated since ancient times. The earliestrecorded mention of ginger appears inChinese writings. According to the PenTsao Ching (Classics of Herbs), written byShen Nung around 3000 B.C., ginger“eliminates body odor and puts a personin touch with the spiritual realm.” Inancient India, ginger was believed tocleanse the body spiritually. Ginger alsowas used to preserve food and treat diges-tive problems. As in India, the ancientGreeks used ginger for digestive problemsby eating ginger wrapped in bread afterlarge meals. Eventually, ginger was addedto the bread dough, and the product becameknown as gingerbread. The Romans alsoused ginger as a digestive aid. Arab traders

introduced ginger to the Mediterraneanarea, and in the 16th century, Francisco deMendoza of Spain brought it to the WestIndies. In England and Colonial America,ginger was made into ginger beer, a popu-lar home remedy for diarrhea, nausea,and vomiting and a precursor to today’sginger ale.

Ginger thrives in the tropics and inwarmer regions of the temperate zone.Currently, the herb is grown in severalregions of West Africa and the WestIndies, and in India and China. The plantreaches maturity in the late summer whenthe foliage begins to turn yellow.However, the root can be harvested at anystage simply by digging it up. The finestquality ginger comes from Jamaica, whereproduction is most abundant. In theUnited States, ginger is grown in Florida,Hawaii, and along the east coast of Texas.

Uses

Ginger is a popular ingredient in Asiancooking, for which it has been used forcenturies in both its fresh and driedforms. Fresh ginger can be shredded,grated, finely minced, or sliced and usedin curries and stir-fried dishes. Whenbuying fresh ginger, choose roots that

SERVINGSIZE:

5 slices ginger, raw (11 g)

Gingerhave a firm, smooth skin with a fresh,spicy smell. Fresh unpeeled ginger canbe tightly wrapped in a paper towel andplastic wrap or placed in a sealed plasticbag and refrigerated up to 2 weeks orfrozen for 6 months. Powdered, driedginger, which has a more spicy, intenseflavor, is used for making gingerbread,gingersnaps, and other spice cookies.Ginger also is available in crystallized orcandied form, preserved, and pickled.Dried powdered ginger should not besubstituted for fresh or crystallized gingerin recipes, because it will not provide thesame flavor.


Ginger is not a significant source of nutrients.


Horseradish is a root crop belonging to the botanical family that includes cabbage,mustard, and radish. Only the long, fleshy roots of this vegetable are used,because the leaves contain a slightly poisonous compound and have no culinaryvalue. Rough and cream-colored, the parsnip-like root can grow to 20 inches in length and 1 to 3 inches in diameter. A sulfur-containing compound known as allyl isothiocyanate is responsible for the root’s strong, pungent odor and hot, biting flavor, which is reminiscent of mustard and results from a chemical reaction that occurs only when the root is bruised or cut.


The horseradish is native to EasternEurope and has been used as an herb sinceancient times. It was grown in Greecemore than 3,000 years ago. Mentionedin the Bible, it is one of the bitter herbsserved during the Jewish Passover festival.In medieval Europe, the root was believedto be a cure-all. Initially used only for itsmedicinal properties, by the 1600s horse-radish had become a common condimentfor fish and meat in Europe. The word“horse” in horseradish, often used toimply coarseness, as in horse-mint or horsechestnut, is used similarly in this case todistinguish the plant from the edibleradish (Raphanus sativus).

The perennial horseradish plant growsworldwide and is often found growingwild along roadsides throughout Europeand North America. From the long mainroot, stems sprout that grow to about 3feet in height and give rise to large, jagged,wavy leaves. Once established, horse-radish can tolerate any amount of neglectand can easily become a weed. Most ofthe fresh horseradish sold in the UnitedStates is grown in California.

Nutrient Content




SERVINGSIZE:

1 tsp., prepared (5 g)

Horseradishvinegar or in beet juice, which gives it areddish hue. Horseradish also is availablein a dried form that must be reconstitutedwith water before using. Wasabi, a pun-gent green condiment sometimes referredto as “Japanese horseradish,” is tradition-ally made from the root of a semiaquaticAsian plant, Wasabia japonica, from thesame family of cruciferous vegetables.However, some inexpensive commercialwasabi powder and paste may containdomestic horseradish instead of wasabi.


One serving of prepared horseradishprovides small amounts of nutrients.

Uses

Roots that are firm and free of blemishesshould be selected. The root can be refrig-erated in a plastic bag for up to a week.Usually grated and used raw, the rootmust be washed, scrubbed, and peeledbefore grating by hand or with a foodprocessor. Vinegar or lemon juice can beadded to the grated horseradish to retardthe enzyme process that produces thedistinctive bite. For a mild sauce, 2 to 3tablespoons of lemon juice or vinegar canbe added to a cup of horseradish alongwith a half teaspoon of salt immediatelyafter grating. For a hot sauce, the gratedhorseradish should be allowed to stand afew minutes before the lemon juice orvinegar is added. Because heat causes theroot to release a pungent smell, horse-radish should never be cooked. Gratedhorseradish is used as a condiment onfish, beef, chicken, and sausages. It isusually combined with oil and vinegar orwith cream to make sauces for beef,smoked fish, or asparagus. Horseradishis the ingredient that provides the fresh,pungent flavor to seafood cocktail sauce.Blending horseradish with yogurt orapplesauce makes a traditional Austrianaccompaniment to meat. Preserved,grated horseradish is available bottled in

Family CruciferaeScientific name Armoracia rusticanaCommon name horseradish, mountain

radish, great raifort, red cole

Vegetables 239

Nutrient Content




Paradoxically, the Jerusalem artichoke is neither an artichoke nor from Jerusalem.This vegetable is the thick, brown-skinned root of a variety of sunflower. Themature tubers or roots, most of which are 3 to 4 inches long and about half asthick, resemble small, lumpy Irish potatoes. The white flesh of the Jerusalem artichoke is usually described as nutty, sweet, and crunchy.

Varieties

Jerusalem artichokes exist in both red-and white-skinned varieties. SmoothGarnet and Brazilian Red are red-skinnedvarieties. White-skinned varieties suchas the New White Mammoth andBrazilian White have a clean, white skinand are also more rounded than the red-tinted ones. Other varieties include theGolden Nugget, which has carrot-liketubers; Stampede, a quick-maturingvariety with large tubers; and DwarfSunray, which is a small variety. Modernvarieties produce less knobby tubers thatare easier to peel.


One of the few vegetables that is nativeto the North American plains, theJerusalem artichoke is indigenous to thelake regions of Canada. In the UnitedStates, it grows as far south as Arkansasand Georgia. Reportedly cultivated by

American Indians before the 16th century,the tuber prefers to grow in damp placeswith good soil. It is a hardy perennialthat tolerates frost and can be left in theground all year. The plants have stiffstems that may grow to a height of 10feet, and some varieties produce smallsunflowers late in the summer. Severaltubers are produced at the base of eachflower stalk.

Uses

Jerusalem artichokes may be stored in asealed plastic bag in the refrigerator forup to a week. After that, they lose mois-ture and become withered. Jerusalemartichokes can be eaten raw in salads orserved with a dip. Although they shouldbe washed thoroughly, they need not bepeeled. If peeled, the vegetable shouldbe immersed in acidulated water (dilutelemon juice) to prevent discoloration.The tuber also can be cooked in a variety

SERVINGSIZE:

1/2 cup sliced, raw (75 g)

Jerusalem Artichokeof ways, including baking, boiling,mashing, or frying. It can also be preparedin combination with other vegetables.Added to soups, Jerusalem artichokesimpart a sweet, nutty flavor.


The Jerusalem artichoke is a good sourceof thiamin and iron.

Family CompositaeScientific name Helianthus tuberosusCommon name Jerusalem artichoke,

sunflower artichoke, sunchoke,topinambour

♥ A good source of thiamin and iron


Family LeguminosaeScientific name Pachyrhizus erosusCommon name Xiquima, Mexican turnip,

Mexican potato, yam bean



Jicama (pronounced hi-ca-ma) is a large, edible, tuberous root that can weigh upto 50 pounds. It has a slightly squat shape, a thin brown skin, and ivory flesh thatis crunchy (resembling a raw potato), very juicy, and slightly sweet.

Varieties

The two most popular cultivated forms ofjicama are jicama de agua and jicama deleche. The former, which produces atranslucent juice, is usually preferred, whilejicama de leche, which has elongated rootsand a milky juice, is less familiar.


A legume native to Central America andMexico, jicama is a perennial vine thatgrows to a length of 20 feet or more andhas compound leaves with pointed edges.The vine bears beautiful sprays of mauve,white, or blue flowers and poisonous seedsin pods 6 to 8 inches long. Because thetuber requires a very long and warmgrowing season, most of the jicama avail-able in U.S. supermarkets is importedfrom Mexico and South America,although the plant is also grown in partsof east and southeast Asia.

Uses

Jicama is ready to be eaten at any stageof growth. Tubers should be firm,smooth-skinned, heavy, and free ofbruises, wrinkles, and cracks. Jicama canbe stored in the refrigerator for up to 2weeks. If it is stored for longer periods,its starch content converts to sugar. Ideallythe tuber should be stored in a cool, dryplace, because too much moisture cancause mold to form. The peeled tubercan be eaten raw or cooked. The sliced orjulienned root retains its crispness evenafter sautéing or stir-frying and can beadded to soups or stews. Raw jicama canbe served as part of a vegetable platter oradded to salads. It serves as a substitutefor water chestnut.


The jicama is high in vitamin C and is agood source of fiber.

Nutrient Content




SERVINGSIZE:


Jicama

Vegetables 241

Nutrient Content


Minerals (mg)Calcium 17Iron 0Zinc 0Manganese 0Potassium 9Magnesium 12Phosphorus 4Sodium 23


Kelp is a type of seaweed that grows up to 200 feet in length in the waters offJapan, Europe, and North America. Like other seaweed, it is a large form ofalgae. Fresh seaweed and other sea vegetables are similar in texture to some dry-land greens, but they have a strong, salty, seawater flavor.

Varieties

The thousands of varieties of algae growin a broad spectrum of colors, shapes, andsizes, ranging from the small freshwateralgae to the long-stemmed kelp that flour-ishes in the oceans. Also called seaweed,agar-agar, carrageenan, and dulse, algaeare generally classified by their color,which varies from brown to red, green,or blue-green. Kelp is one of the brownalgae. Some of the varieties of kelpavailable in Japan include Wakame,Arame, Kombu, and Hijiki.


The word “seaweed” generally refers tothe large red or brown varieties of algae.Brown algae grow in cold waters, and redalgae thrive in tropical seas. Algae com-pose two-thirds of the plant material onearth and are among the very few plantsthat have not changed for centuries. Inancient times, sailors harvested the kelpbeds that thrived off the coasts of Englandand France and burned the plants for fuel.They also wrapped fish in the fronds andbaked them. Unlike the Japanese,Europeans have never made significant useof kelp as a food. However, 18th-century

European physicians noted that enlargedthyroid gland (goiter) rarely developedin people who lived along the coast. In18th-century England, a physician success-fully used charred kelp to treat a patientwho had goiter. It was not until the 19thcentury, however, that scientists discoveredthat goiter is caused by iodine deficiencyand that kelp is rich in iodine. For severaldecades after this discovery, Europeansand Americans harvested kelp from under-sea rocks to use as a source of iodine.

Uses

Today, seaweed is a staple in the diets ofsome people. In Japan, seaweed consti-tutes approximately 25 percent of thediet. Kombu and Wakame, two populartypes of kelp, are used extensively.Kombu is used to make a tasty broth, andWakame is used as an ingredient in soupsand stir-fries. Sheets of Wakame are usedto prepare sushi. Powdered kelp can serveas a salt substitute, helping to flavor soups,salads, and tomato juice. In the UnitedStates, dried sheets of seaweed can befound in Asian groceries and in somesupermarkets.

SERVINGSIZE:

1/8 cup, raw (10 g)

KelpNutrient composition

The nutritional value of seaweed dependson the type, but most provide calcium,iodine, folate, and magnesium. Driedkelp contains so much iodine that con-sumption of large quantities can be harm-ful. Some varieties, such as Kombu andWakame, are also high in sodium.

Family LaminariaceaeScientific name LaminariaCommon name kelp


The kohlrabi is a member of the cabbage family, grown for the swollen, globe-shaped portion of the stem, which rests on the surface of the ground. The best kohlrabi bulbs are between 2 and 3 inches in diameter. The vegetable can be white, purple, or green and has a creamy-white interior that is somewhat sweet and similar in texture to a turnip.

Varieties

Kohlrabi varieties are distinguished bycolor. Among the popular varieties are theGrand Duke, Kolibri F1, Purple Danube,Purple Vienna, and White Vienna.


The kohlrabi, which literally means“cabbage turnip,” is descended from boththe wild cabbage and the wild turnip.Although the origin of this vegetable isuncertain, a vegetable answering to thesame description was mentioned by theRoman botanist Pliny in the 1st centuryA.D. No such vegetable was againdescribed until after the Middle Ages.Today, the kohlrabi is mainly eaten incentral and eastern Europe.

Unlike other cruciferous vegetables,the part of kohlrabi that is eaten is a swollenpart of the stem. Kohlrabi has so declinedin popularity in the last century that itcan be difficult to purchase. The reasonfor this decline is not known but may beits increased toughness with larger sizes.

Kohlrabi leaves are similar to collard greensor kale in flavor. The succulent, tenderleaves of young kohlrabi plants can becooked like spinach or mustard greens.


Kohlrabi is high in vitamin C. Rawkohlrabi is a good source of fiber. Bothraw and cooked forms also containantioxidants and bioflavonoids.Family Cruciferae

Scientific name Brassica oleracea var.caulorapo

Common name kohlrabi, stem turnip,colinabo, cabbage turnip

♥ Kohlrabi is high in vitamin C

♥ Raw kohlrabi is a good source of fiber


raw (70g) cooked (83 g)


Minerals (mg)Calcium 17 21Iron 0 0Zinc – 0Manganese 0 0Potassium 245 281Magnesium 32 16Phosphorus 13 37

Vitamins (mg)Vitamin A 3 RE 3 REVitamin C 43 45Thiamin – 0Riboflavin – 0Niacin 0 0Vitamin B6 0 0.1Folate 11 μg 10 μgVitamin E 0 1


KOHLRABI

Kohlrabi bulbs should be harvested whenthey reach no more than 2 to 3 inches indiameter. Kohlrabi cultivation in theUnited States is quite limited.

Uses

Kohlrabi bulbs that are plum-size orsmaller, firm, and unblemished and haveleaves that are still attached are best. Afterthe leaf stems are removed, the bulbs ofkohlrabi can be stored in the refrigeratorfor several weeks (longer if placed in sealedplastic bags). The kohlrabi bulb may beeaten raw or cooked. Although small,tender bulbs generally do not require peel-ing, the skin of medium and large onesshould be removed before use. The crispflesh can be served raw in salads or madeinto a relish. The bulb also can be cubed,sliced, or julienned and steamed untiltender. The practice in many centralEuropean countries is to hollow out thevegetable and stuff it with meat or othervegetables before baking or steaming.

Vegetables 243

The leek is related to garlic, scallions, and onions and resembles a large scallion.Unlike the onion, however, it does not form a real bulb but grows as a thick, fleshy stalk with flattened leaves. The leaves are green to blue-green or purple and wrap tightly around each other like rolled paper. The white leaf base—the part that is most commonly eaten—has a flavor and fragrance similar to but milder than onions.

Varieties

The many varieties of leeks differ mostlyin the color of their leaves, their generalcold hardiness, and the degree of bulbingat the stem base. Those with blue orpurple leaves tend to be the hardiest. Anold French variety called Bleu Solaise,which is known to be resistant to cold,has blue-green leaves.


Leeks are native to southern Europe andthe Mediterranean region, where theystill grow wild. Both wild and cultivatedleeks have been consumed for thousandsof years. In ancient Rome, EmperorNero consumed large quantities of leeksin the belief that they would improve hissinging voice. In the 6th century, Walesadopted the leek as its national symbolin the belief that leeks worn on thehelmets of Welsh soldiers, to distinguishthem from enemy troops, helped themachieve victory. Today, France, Belgium,and the Netherlands lead the world inleek production. Although not as popular

in the United States, the leek is cultivatedin California, Michigan, New Jersey, andVirginia. Leeks can be grown from seedor transplants, but transplanting is thepreferred method, for which plants arebegun in containers between Decemberand April. Leeks prefer a cool to moderateclimate, rich but well-drained soil, anduniform watering. The base is blanchedby tilling the soil up around each plantwhen it is about the size of a pencil.Blanching makes the edible portionlonger and whiter. Leek plants produceflowering stems more than 6 feet inheight, with white, pink, or dark-redflowers. On most leek varieties, numer-ous bulbils, or secondary bulbs, formaround the base of the plant, and thesecan be used to start new plants.

Uses

Before being used, leeks should be washedthoroughly to remove any soil or grittrapped between the leaves, and therootlets and leaf ends should be trimmedoff. Like onions and garlic, leeks are usedprimarily to add flavor to a variety of

Leekdishes. Raw leeks can be sliced thin andadded to salads of all types. Sliced orpuréed, they add zest to quiches, stews,casseroles, mixed vegetable dishes, andsoups. They are one of the key ingredi-ents in French vichyssoise, a classic coldpotato and leek soup. They also may bebaked, braised in broth or wine, broiled,sautéed, or microwaved. Leeks shouldbe cooked only until barely tender.


Leeks contain only small amounts ofnutrients.

Nutrient Content1/2 cup

1/2 cup chopped,chopped, cookedraw (45 g) (52 g)



Vitamins (mg)Vitamin A 4 RE 3 REVitamin C 5 2Thiamin 0 0Riboflavin 0 0Niacin 0 0Vitamin B6 0.1 0.1Folate 29 μg 13 μgVitamin E 0 –

Note: A line (–) indicates that the nutrient valueis not available.

Family AmaryllidaceaeScientific name Allium ampeloprasumCommon name leek


Family AsteraceaeScientific name Lactuca sativaCommon name lettuce

♥ Depending on the variety,lettuce can be a good source of folate and a good to excellent source of vitamin C

Lettuce is a salad green that grows in forms ranging from tightly compacted headsto loose leaves, depending on the variety. The leaves are pale to dark green orgreen with red edges, crisp, and mild to pungent.

Varieties

Four basic types of lettuce are grown: headlettuce, loose leaf, butterhead, andromaine. The most common, popularvariety is iceberg, a compact head lettucethat is pale green and has a delicate flavor.Loose leaf lettuce forms rosettes of crisp,curly leaves 8 to 12 inches long andincludes the red-edged varieties. The mildbutterhead lettuce, including the Bostonand Bibb varieties, has a softly compressedhead, 8 to 12 inches across, of grass-greenleaves that fade to a lighter yellowish greenin the interior. Romaine lettuce forms adark-green, tightly compressed head ofleaves about 10 inches long and has astronger, more pungent flavor than theother varieties.


The cultivation of lettuce dates back morethan 2,500 years. From early Rome,where many varieties were developed, itspopularity spread throughout Europe andAsia. In 1885, an American agriculturalreport listed 87 varieties, considerablymore than the 4 commonly available intoday’s markets. In the United States,lettuce ranks a close second to potatoes

as the most popular fresh vegetable. Thefour leading American producers areCalifornia, Arizona, Florida, and Colorado.

Lettuce is cultivated by direct seed-ing into fields or by seedling transplan-tation into raised beds. Loose leaf lettucematures about 6 weeks after seeds aresown; other types take longer to mature.Romaine takes the longest (up to 12 weeks).Head lettuce is harvested when the headsreach about 2 pounds. Because lettuceis very perishable, harvesting is done byhand, and the crop is packed directly intoboxes in the field. Head lettuce, which isthe hardiest, can be shipped long distanceswithout damage, but leaf lettuce is morefragile and usually is grown for local andregional markets.

Uses

Lettuce should be used as soon after pur-chase as possible, but if it must be stored,leaves that are wilting should be removed.Unwashed lettuce can be kept 3 to 4 daysat most in a perforated plastic bag in thevegetable crisper of the refrigerator.Lettuce is most often eaten raw in saladsand sandwiches. Iceberg, leaf, or romaine

Lettuceworks well in Greek salad; romaine is oftenused for Caesar salad. Combinations oflettuce varieties make for tastier and morenutritious salads. A salad spinner improvesthe quality of salads by drying the greensquickly and completely. In addition tobeing used in salads, lettuce leaves can beused to hold cooked vegetables, sandwichfillings, and condiments.


Romaine and loose leaf lettuce containfive to six times the vitamin C and fiveto ten times the vitamin A of iceberg.Romaine and butterhead lettuce are goodsources of folate.

Nutrient Content

Romaine Loose leaf(56 g) (56 g)



Vitamins (mg)Vitamin A 146 RE 106 REVitamin C 13 10Thiamin 0.1 0Riboflavin 0.1 0Niacin 0 0Vitamin B6 0 0Folate 76 μg 28 μgVitamin E 0 0

SERVINGSIZE:

1 cup, shredded

Vegetables 245

Nutrient Content1/2 cup 7 medium,pieces, cooked

raw (35 g) (84 g)



Vitamins (mg)Vitamin A 0 RE 0 REVitamin C 1 3Thiamin 0 0.1Riboflavin 0.1 0.3Niacin 1 4Vitamin B6 0 0.1Folate 4 μg 15 μgVitamin E 0 0

Mushrooms are fleshy fungi, only some of which are edible. They usually havethick stems and rounded caps with radiating gills on the underside. The caps can be smooth or bumpy, honeycombed or ruffled, ranging in size from less than 1/2 inch in diameter to 12 inches and in color from snowy white to black, with a broad spectrum of colors in between. They can be soft or crunchy, and they range in flavor from bland to nutty and earthy.

Varieties

Mushrooms come in literally thousandsof varieties. The most popular is the simple,cultivated white mushroom, the Agaricus,which is relatively small and has a mild,earthy flavor. Young fungi of this varietyare called button mushrooms. Variationson the white mushroom are the Crimini,which is dark brown, more firm, and hasa fuller flavor, and the larger Portabella, arelative of the Crimini. Shiitake mush-rooms, up to 10 inches across, are a dark,umbrella-shaped variety native to Japanand Korea and have a pungent, woody fla-vor. Enoki mushrooms are fragile andflower-like, with tiny white caps, long,slender stems, and a mild flavor. Oystermushrooms are mild flavored and velvetytextured with large, fluted grayish caps onshort stems. Chanterelles are golden toyellow-orange and have a rich, slightlyalmond flavor. Porcini mushrooms arethick-stemmed and nutty in flavor, withlarge white or reddish brown caps. Lesswell-known varieties, which grow mainlyin the wild, include the black trumpetmushroom, which is thin, brittle, and

Mushroom

Family FungiScientific name Agaricus bisporusCommon name mushroom

♥ Cooked mushrooms are an excellentsource of niacin and a good source of riboflavin

no more than 2 to 3 days and only wipedclean with a damp paper towel just beforeuse. Mushrooms can be eaten raw orcooked. White and Enoki mushroomscan be added raw to fresh green salads.Porcini mushrooms can be cooked withpork or chicken or combined withvegetables, rice, or pasta. Shiitakes aretraditionally added to stir-fries and otherAsian dishes. Portabella mushrooms oftenare sliced, grilled, and served as an appe-tizer, added to sandwiches, or stuffed withany number of ingredients and baked.Some mushroom varieties are also avail-able canned or dried.


Cooked mushrooms are an excellent sourceof niacin and a good source of riboflavin.

trumpet-shaped. Because many species ofpoisonous mushrooms can be commonlymistaken for edible ones, no one exceptexperienced mushroom hunters shouldattempt to gather wild mushrooms.


Archaeological evidence indicates thathumans have been eating mushrooms forthousands of years. The first cultivatorsof mushrooms appear to have been theGreeks and Romans. Today, mushroomsare cultivated on every continent.

Mushroom cultivation does not requiredarkness, as was once believed. Mostimportant to mushrooms are a constanttemperature, protection from drafts, goodcompost, and proper sanitation. However,in the United States, most mushrooms aregrown in caves or climate-controlled,windowless buildings, because outdoorconditions are less suitable for mushroomcultivation.

Uses

Mushrooms should be stored unwashedin a loosely closed paper sack or in theiroriginal packaging on a refrigerator shelf

Nutrient Content





Family MalvaceaeScientific name Hibiscus esculentusCommon name okra, lady’s finger,

gumbo, bindi, bamia


♥ A good source of magnesium

The okra is the immature seedpod of the okra plant. The slightly curved, taperingpods range from 2 to 7 inches in length and have green, fuzzy skin. Numeroussoft white seeds are clustered along the length of the pod’s interior. When cooked,the pods exude a juice that thickens any liquid to which it is added and can givethe vegetable a slimy texture.

Varieties

The many varieties of okra differ in shadeof green, shape (plump or slender), andsurface (ribbed or smooth). The ClemsonSpineless variety has medium-green,angular pods, whereas the Emerald varietyis dark green and has smooth, roundpods. Other varieties include Lee, AnnieOakley, and Prelude.


The okra plant originated in the NearEast and was brought to North Africaand the Middle East before being broughtto the Americas in the early 1700s. Thename “okra” is derived from the Twi(from the Gold Coast of Africa) word“nkruman.” In other parts of the world,this vegetable is referred to by the Africanname “gumbo” and by other regionalnames. Whether West African slaves orFrench colonists of Louisiana brought theplant to the United States is unclear, butits widespread popularity in the Southsuggests that this region was the first inthe United States to be introduced tothe vegetable. Texas, Georgia, Florida,

SERVINGSIZE:


Okraunless okra is added to soup or stew, itshould never be cut before cooking,because cutting releases the fluid that actsas a thickener and gives okra the slimytexture with which it is associated. Thesecret to tender but crisp okra is to sautéthe whole pods for no more than 5 min-utes. In the United States, okra is mostpopularly known as an ingredient ingumbo, a stew-like dish that is a specialtyof New Orleans Creole cuisine. Okra isalso available in frozen and canned forms.


Okra is high in vitamin C and is a goodsource of magnesium.

Alabama, and California are the leadingproducers in the United States.

The okra plant is a tropical perennialbelonging to the cotton family. Theplants begin to produce flowers about 60days after germination and can grow 3 to5 feet in height. The maroon-centered,pale-yellow flowers develop into slenderseedpods that are harvested a few daysafter the flower petals have fallen. Okra,the vegetable, should not be confusedwith Chinese okra, which is also knownas dishcloth gourd, sponge gourd, orloofah.

Uses

Because very young or fully developedokra pods tend to be flavorless and stringy,pods that are 1 to 3 inches should beselected. Fresh okra is very perishableand should be used as soon as possible.It can be stored in a plastic bag in therefrigerator for a couple of days. Freshokra should be washed and thoroughlydried before cooking, because moisturecauses the pods to become slimy. Also,

Vegetables 247

The onion is a round or oval bulb that grows in multiple layers underground and is covered by a dry, papery skin at maturity. Its flavor can range from mild and sweet to sharp and pungent.

Varieties

The two main varieties of onion are freshonions and dry onions. Scallions (alsocalled green onions), the most commontype of fresh onion, are pulled up beforethe bulb forms. Sweet onions, anothertype of fresh onion, grown in warmerclimates, are harvested and sold duringthe spring and summer. They are char-acterized by a light-colored, thin skin anda high water and sugar content, whichgives them a mild, sweet flavor. The mostpopular sweet onions are the mild Mauifrom Hawaii, the juicy Vidalia fromGeorgia, and the round, golden Walla-Walla from Washington State.

Dry onions, also called storage onions,are grown in cooler northern states andare available year-round. They have adarker, thicker skin, a firmer texture, anda stronger, more pungent flavor. Theyrange from white to yellow and red.Smaller varieties of dry onions includethe marble-sized pearl onions and theslightly larger boiling onions. Althoughred onions tend to be sweeter than yellowor white onions, the flavor of dry onionsis influenced more by variety and originthan by color.


Onions were grown by the ancientEgyptians, who regarded them as sacred.From Egypt, onions were brought toRome, where they acquired their currentname, derived from the Latin unio, mean-ing “large pearl.” Christopher Columbusbrought the onion from Europe to theAmericas. Today, onions are among theworld’s leading vegetable crops.

Onion plants are propagated fromseeds or from seedlings and are plantedon raised beds, in fertile, well-balancedsoil. They are hardy plants, able towithstand temperatures as low as 20°Fahrenheit, and are generally planted inearly spring, 4 to 6 weeks before the lastspring freeze. When first planted, youngonions concentrate their growth on newroots and green leaves or tops. Bulb for-mation does not begin until the rightcombination of daylight, darkness, andtemperature is achieved.

Uses

Fresh onions should be refrigerated andused soon after purchase, but dry (storage)onions can be kept in a cool, dry placefor weeks, or even months, without losingtheir nutrients. The onion’s flavor andodor result primarily from sulfuric com-pounds. When the onion is peeled and

sliced, these are released as vapors, causingthe eyes to tear. Chilling the onion beforeuse or peeling it under cold water canalleviate this problem. Onions can beserved raw or cooked and can be added tonumerous other foods as a flavoring.Cooking onions tends to soften them andremoves any sharpness from the flavor.However, because heat makes onionsbitter, they should be cooked over low tomedium heat. Onions can be boiled,steamed, baked, sautéed, scalloped, orgrilled.


Raw onions contain phytochemicals thatinclude antioxidants, which promotehealth.

Nutrient Content

1/2 cup raw,chopped, or 1medium (80 g)




Family AmaryllidaceaeScientific name Allium cepaCommon name onion

♥ Contains phytochemicals thatpromote health

Onion


Nutrient Content


Minerals (mg)Calcium 5Iron 0Zinc –Manganese –Potassium 21Magnesium 2Phosphorus 2



Parsley is a bright-green, multibranched biennial herb withcrisp leaves and greenish yellow flowers. It is most often used as a seasoning or garnish and has a fresh, slightly peppery flavor.

Varieties

Although more than 30 varieties ofparsley exist, the most commonly usedin the United States are the curly-leavedand the Italian, or flat-leaved, varieties.Among the curled parsleys are MossCurled, Green Velvet, and ParamountImperial. The flat-leaved variety, mostcommonly used in southeastern Europeand in Asia, has a more vibrant flavorthan the curled types.


Parsley is believed to have originated insouthern Europe, around the Mediterranean,and has been cultivated since about 320B.C. In ancient times, parsley wreathswere believed to ward off drunkenness.According to Greek mythology, parsleysprang from the blood of Opheltes, theinfant son of King Lycurgus of Nemea,who was killed by a serpent while hisnurse directed some thirsty soldiers towater. Thus, Greek soldiers associatedparsley with death and avoided contactwith it before battle. A completely dif-ferent meaning is imparted to the herbin the Jewish Seder, the ritual Passovermeal. Because parsley is one of the firstherbs to appear in the spring, it is usedin the Seder to symbolize new beginnings.The ancient Romans ate parsley after

meals to freshen their breath, and theRoman physician Galen prescribed it forepilepsy and as a diuretic. In Europe dur-ing the Middle Ages, parsley was regard-ed as the devil’s herb and was believed tobring disaster on anyone who grew itunless it was planted on Good Friday.Nevertheless, medieval abbess andherbalist Hildegard of Bingen and the17th-century herbalist Nicholas Culpeperprescribed it in various forms for heartand chest pain and for arthritis. Duringthe late 19th and early 20th centuries,parsley was prescribed for a variety ofmedical conditions. However, none ofthese uses is recognized in modern med-icine. Today, parsley is used primarily asa flavoring agent and a garnish.

Parsley is a hardy plant that can begrown easily in almost any soil. It can beplanted in the spring for summer use andin late summer for winter growth andspring harvesting. Soaking the seedsovernight before planting helps germi-nation. Flat-leaved parsley is cultivatedmore easily than the curly-leaved types.

Uses

When selecting parsley, bunches that lookfreshly picked, not wilted or yellow,

SERVINGSIZE: 1 Tblsp. chopped,

raw (4 g)

Parsleyshould be chosen. Fresh parsley can bewrapped in damp paper towels and storedin an open plastic bag in the refrigeratorfor up to 1 week.

The curly-leaved varieties of parsleyare used as a flavoring, a salad ingredient,and a garnish. Flat-leaved parsley, withits stronger flavor, is frequently used as aseasoning in Italian cooking. Driedparsley may be substituted for the freshherb by using one-third of the amountof the fresh herb specified by the recipe.


A serving of parsley contains somevitamin C.

Family ApiaceaeScientific name Petroselinum

crispumCommon name parsley

♥ Contains some vitamin C

Vegetables 249

Varieties

Unlike their cousins the carrots, parsnipsare not bred for variety of color or shape,and the number of varieties is small.Modern varieties are bred to grow a fat,wedge-shaped root. The most disease-resistant types are the Gladiator, a sweet,early-maturing parsnip, the Avonresister,and the Andover, a new American variety.The most popular parsnip is the AllAmerican, which has broad “shoulders,”white flesh, and a tender core.


Wild parsnips were eaten by the ancientGreeks and Romans. The word pastinaca,part of the modern scientific name forparsnips, was used by Pliny in the 1stcentury A.D., but it may have referred toeither parsnips or carrots, or both.According to Pliny, the parsnip was so val-ued by the Emperor Tiberius that he hadit imported to Rome from the banks ofthe Rhine. Sixteenth-century Germansexploited the parsnip’s high sugar contentto make wine, jam, and sweet flour forcakes. During the season of Lent, parsnipswere eaten with salt fish. Today, parsnipsare cultivated throughout Europe,Canada, and the northern United States.

Northern California and Michigan arethe leading domestic growers.

Although it is a biennial, the parsnipis usually grown as an annual, harvestedbefore the second year’s leaves begin toappear. Parsnips are propagated fromseeds and planted in deep, loamy, finesoil that has not been fertilized recently.In cold climates, parsnips are planted inearly spring, but in areas where temper-atures rarely fall below 25 degrees, seedscan be sown in early fall for a springharvest. The roots take from 100 to 120days to mature from seeds. The greenstalks grow above ground, anywhere from9 inches to 2 feet in height, with smooth,oblong leaflets about 4 or 5 inches long.The flowers, when permitted to develop,are deep yellow. Chilling the parsniproots, either before or after harvesting,results in a sweeter flavor.

Uses

The best parsnips are those that are smallto medium in size, crisp, and plump.They should be stored in a perforated plas-tic bag in the refrigerator crisper. Becauseparsnips have a tough, fibrous core, theyare usually cooked before serving. They

Parsnip

Nutrient Content1/2 cup

1/2 cup sliced,sliced, cooked

raw (67 g) (78g)



Vitamins (mg)Vitamin A 0 RE 0 REVitamin C 11 10Thiamin 0.1 0.1Riboflavin 0 0Niacin 0 1Vitamin B6 0 0.1Folate 44 μg 45 μgVitamin E – 1


can be peeled before or after cooking.Fresh parsnips that are not too tough canbe grated or shredded and dressed likecoleslaw or sliced very thin for a rawvegetable tray. They can be baked,microwaved, parboiled, or steamed untiljust tender and then puréed and servedin place of mashed potatoes. Whenadding parsnips to soups, stews, andcasseroles, they should be added about 15minutes before serving time, because over-cooking can turn them soft and tasteless.


Parsnips are a good source of folate, vitaminC, and dietary fiber.

Like the carrot and celery, the parsnip is a member of the Umbelliferae family, so-named for the umbrella-like shape of their flower clusters. It is a cold-weather,starchy root vegetable that resembles the carrot in shape but is pale yellow orivory. It has a mild, celery-like fragrance and a sweet, but slightly peppery, flavor. The parsnip root grows up to 18 inches in length and up to 3 to 4 inchesacross at the top.

Family UmbelliferaeScientific name Pastinaca sativa L.Common name parsnip

♥ A good source of folate, vitamin C, and fiber


Varieties

Peppers generally are divided into twoflavor categories: sweet and hot. Eachtype includes numerous varieties. Themost common variety of sweet peppersis the round bell pepper, which is sold bycolor. Although all bell peppers are greenwhen immature, most turn red whencompletely ripe, and some turn yellow,orange, purple, or brown. Ripe, coloredbell peppers are usually sweeter than theirimmature, green counterparts. Othervarieties of sweet pepper include bananapeppers, a mild variety that is the shapeand color of bananas; Cubanelle, atapered, light-green or yellow variety thatis more flavorful than bell peppers; andpimientos, thick-fleshed, heart-shapedpeppers that are ideal for roasting.

Hot peppers, also called chilis, varygreatly in size, shape, and spiciness, and,like sweet peppers, they are green whenimmature. Cherry peppers are small,round, and red and have a mild to mediumheat. Anaheims are long, tapered, and

Peppers

Family SolanaceaeScientific name Capsicum annuum,

Capsicum frutescensCommon name pepper


♥ Sweet and hot red peppers are a goodsource of vitamin A

Peppers are thick-fleshed fruits with a smooth, waxy skin and a crunchy texture.They can be small and round, large and oblong, or almost any shape and size inbetween. The skin and flesh of peppers range from golden to green, bright red, orange, purple, and brown. Although all peppers are crunchy, their flavors range from sweet to extremely hot.

green and can be mildly pungent to hot,depending on growing conditions. Thesmall Habañero peppers, which may be red,green, or orange and either bell-shapedor teardrop-shaped, are extremely hot.Jalapeños, the most widely available chilis,are stubby and pointed, varying fromgreen to red and from mild to hot. Driedjalapeños are known as chipotles.Poblaños are long and pointed and havea dark-green skin and a mild to mediumheat. Dried poblaños are called Anchosand are dark-purple to brown with a sweetflavor. Serraños, either green or red, aresmall and tapered and very hot.


Peppers are native to Asia and the WesternHemisphere, where they have been aculinary staple for thousands of years, butthey were unknown in Europe untilColumbus brought them home from hisfirst voyage to the Americas. In theUnited States, sweet peppers constitute

more than 60 percent of the pepper crop.The leading domestic growers of peppersare California and Florida. Many pep-pers also are imported from LatinAmerica and Asia.

Both sweet and hot peppers are peren-nial shrubs that thrive in tropical areasbut have been adapted as annuals in cold-er regions. Plants grow to about 2 feettall and equally wide. Proper floweringand fruit development require humidi-ty. Sweet bell peppers are usually har-vested when they are 3 to 4 inches indiameter and are still green and crisp.The size of hot peppers at harvest dependson the variety. Peppers are harvested byhand because they must be cut, ratherthan pulled, from the brittle stems.

Uses

Good-quality fresh peppers should befirm and brightly colored. Sweet pepperscan be stored unwashed in plastic bagsin the refrigerator for up to 1 week.

Vegetables 251

Nutrient Content

Green Red




SERVINGSIZE: hot peppers:

1 pepper (45 g)

Most varieties of peppers can be eateneither raw or cooked. Sweet peppersfrequently are julienned or chopped andadded raw to salads or cooked in soups,stews, and stir-fries. They also can beroasted (which makes it easy to removethe skin and adds smoky flavor) and mar-inated, or they may be stuffed and bakedor microwaved. Hot peppers are used ina wide variety of Latin American andAsian recipes. Raw hot peppers can bechopped and added to salsas, relishes, andsalad dressings. The internal veins andseeds, which can be bitter or hot, can be

Peppersremoved before the pepper is used. Somemilder types are used whole, stuffed withcheese or meat, and baked to make dish-es such as chilis relleños. Hot peppersalso can be pickled or dried, and mosttypes of hot pepper are commerciallyavailable in their dried form.


Both sweet and hot peppers are high invitamin C. Sweet and hot red peppers area good source of vitamin A (beta-carotene).

Red peppers contain the phytochemicalcapsaicin, which has been approved by theFood and Drug Administration for use asa topical analgesic.

Nutrient Content

Yellow Red Green

Energy (kilocalories) 20 20 20Water (%) 92 92 92Dietary fiber (grams) 1 1 1Fat (grams) 0 0 0Carbohydrate (grams) 5 5 5Protein (grams) 1 1 1

Minerals (mg)Calcium 8 7 7Iron 0 0 0Zinc 0 0 0Manganese 0 0 0Potassium 159 132 131Magnesium 9 7 7Phosphorus 18 14 14

Vitamins (mg)Vitamin A 18 RE 425 RE 47 REVitamin C 138 142 66Thiamin 0 0 0Riboflavin 0 0 0Niacin 1 0 0Vitamin B6 0.1 0.2 0.2Folate 20 μg 16 μg 16 μgVitamin E – 1 1

Note: A line (–) indicates that the nutrient value is not available.

SERVINGSIZE:

sweet peppers: 1/2 cup, chopped (75 g)


Potatoes are tubers, fleshy underground stems that bear minute leaves, each ofwhich develops a bud capable of producing a new plant. Potatoes are cultivatedin a variety of sizes, shapes, and colors. Their weight can range from 1 ounce tomore than a pound. The skin can be smooth or rough, and tan, white, red, or any of a variety of less common colors. The flesh is usually white butcan be yellow to deep orange andhas a smooth to mealy texture. In flavor, they range from bland to buttery sweet.

Varieties

Potatoes are categorized by flesh color,use, or age. The white potatoes includeseveral varieties. The Russet has a thick,netted, brown skin and a somewhat dry,mealy texture. The Round White and theLong White have a more moist, waxy tex-ture and smooth, tan skins. The RoundRed potato has a smooth, reddish skinand creamy white, firm flesh. Yellow, orsweet, potatoes such as the Yukon Gold(not to be confused with the sweet potato)have a thicker brown skin, golden flesh,and a sweet, buttery flavor. Specialty vari-eties, including blue and purple potatoes,are nutty in flavor and difficult to find inmost markets. White potatoes can besubdivided by use into boiling potatoesand baking potatoes. Finally, potatoescan be subdivided into new and storagetypes. All new potatoes are boilers byvirtue of their low starch content and theirsmooth skins.


The potato, a member of the nightshadeplants, originated in the Andes Mountains

Nutrient Content




SERVINGSIZE:

1/2 cup, baked (61 g)

Potatocan be stored unwashed and unwrappedin a cool, dry, dark, well-ventilated areafor weeks. The potato is a versatilevegetable that can be baked, boiled, fried,or microwaved. Potatoes can be cookedalone or in combination with meats orother vegetables. Russet potatoes are themost common variety used for baking.Russet, Round White, and Yellow potatoesare often mashed. Long White potatoeswork well in potato salads, soups, andstews. Red potatoes are the type usuallyused in German potato salad.


Potatoes are a good source of vitamins Cand B6 and are a source of potassium.

of Peru, where more than 800 varieties ofpotatoes were once cultivated by the Incas onterraced farmland. The Spanish conquestof South America spread the cultivation ofpotatoes worldwide. Eventually, potatoesbecame a dietary staple throughout Europe.Today, potatoes are one of the most impor-tant food crops in the world. In the UnitedStates, annual potato consumption reaches125 pounds per person. Some of the lead-ing potato-producing states are California,Colorado, Idaho, and Maine. Potatoes canbe propagated from true seeds or from piecesof tubers that contain two or more buds andsome potato flesh to nourish the develop-ing sprouts. Because exposure to sunlightcan turn growing potatoes green and bitter,tuber pieces and seeds are planted deeply,and often the soil is protected from sunlightwith straw mulch. Potato plants grow toabout 18 inches tall and 4 feet wide. Somedevelop flowers and small toxic green fruitsresembling green tomatoes. Potatoes areharvested about 4 months after planting bycarefully prying them out of the ground toavoid puncturing or bruising them.

Uses

Potatoes should be heavy for their size andfree of sprouts or any greenish cast. They

Family SolanaceaeScientific name Solanum tuberosum L.Common name potato

♥ A good source of vitamins C and B6and a source of potassium

Vegetables 253

Nutrient Content




The radish is a root vegetable of the mustard family, resembling beets and turnipsbut with a unique, peppery flavor that can range from mild to very sharp. Thename comes from the Latin radix, meaning “root.” Radishes can be round, oval,or elongated, and they range from less than 1 inch to 2 feet long. Although skincolor varies from white to yellow, red, purple, and black, the interior flesh is usually white.

Varieties

Radishes are divided into spring- andwinter-harvested types, with additionalvariations in shape and color in eachcategory. Spring radishes, which arepulled before they reach 1 inch in diameter,include the round, red Cherry Belle; theWhite Icicle, which is oblong, about 6inches long, and mild in flavor; andRainbow Mix and Easter Egg varieties,which include purple-skinned roots.Winter radishes have a stronger, morepungent flavor and a coarser texture.They are larger than spring radishes,about the weight of a turnip, and rangefrom white to black. White varietiesinclude the Japanese daikon, a long, carrot-shaped, sharp-flavored radish.


Radishes are an ancient vegetable, first cul-tivated thousands of years ago either in theeastern Mediterranean region or in the FarEast and quickly spread throughout the

world. The earliest radishes to be culti-vated were the black varieties. Long, taper-ing white radishes were first mentioned in16th-century European literature, andabout 200 years later, round radishes firstappeared, along with the red-skinned types.In the United States today, California andFlorida are the leading radish growers.

From the top of the root, the leaves ofthe radish plant form a rosette that can growto 1 foot in height. The radish is a cool-weather annual, one of the easiest vegeta-bles to grow. Propagation is by direct seedinginto a sandy soil with consistent moisture.Spring radishes can be planted as soon asthe ground is soft. The fastest-growingvarieties mature in about 3 weeks. Winterradishes are planted in late summer so theycan mature in the cool temperatures ofautumn. These larger radishes take at least55 days to reach a reasonable size.

Uses

Radishes that are firm with bright, crispgreens are the best. The leaves should be

Radish

SERVINGSIZE: 1/2 cup raw, sliced

(13 medium) (58 g)

removed from the roots before storing ina perforated plastic bag in the refrigeratorvegetable crisper. The roots can be storedfor several weeks to a month.

In Western cuisines, radishes are eatenraw in salads or used as a colorful gar-nish. However, in Chinese and Japanesecuisines, radishes are a staple consumedraw, preserved, or cooked. The Japanesechop or grate daikon and use it as a condi-ment for sushi, sashimi, and many otherdishes.


Radishes are high in vitamin C and con-tain bioflavonoids and indoles that mayhelp prevent cancer.

Family CruciferaeScientific name Raphanus sativus L.Common name radish


♥ A source of phytochemicals that may help prevent cancer



raw cooked(70 g) (85 g)



Vitamins (mg)Vitamin A 41 RE 48 REVitamin C 18 16Thiamin 0.1 0.1Riboflavin 0 0Niacin 0 0.1Vitamin B6 0.1 0.1Folate 15 μg 13 μgVitamin E 0 0

The rutabaga, a member of the cabbage family, is a root vegetable similar to theturnip, but it is rounder, larger, denser, and sweeter and has a yellow flesh.Rutabagas have a thin, pale-yellow skin and smooth, waxy leaves. The root has a crisp texture and a sweet, peppery flavor.

Varieties

The differences among varieties of rutabagaare primarily in the color and shape ofthe root. Most types have yellow flesh.The American Purple Top is purple abovethe ground and light yellow below, withyellow flesh. The Laurentian has a dark-purple top, a pale, smooth root, and yellowflesh. The Magre has an attractive, roundroot shape, and the Merrick is one of therare white-fleshed rutabaga varieties.


The rutabaga originated from a chancehybridization between cabbage and turnipplants. A relatively new vegetable com-pared with those that have been aroundfor thousands of years, it probablyemerged in medieval gardens whereturnips and cabbage were grown side byside. The first mention of rutabagasoccurred in European botanical literatureof the 17th century. Rutabagas becamevery popular in Scandinavia (the Swedishword rotabagge means “round root”), fromwhere they were brought to England inthe late 18th century, acquiring the name“swede.” Their cultivation in NorthAmerica began early in the 19th century.Today they are grown in the northern

states and Canada, because hot weathercan damage the crop. Most domesticrutabagas are imported from Canada.

Rutabagas are biennials that thrive incool temperatures and are best producedas a fall crop. Because they require a longgrowing season, rutabagas should beplanted in the early spring in light butrich soil with good drainage. Seeds aresown directly into fields, and the plantsmust be irrigated regularly to produce asweet, tender crop. The roots are readyfor consumption about 3 months aftersowing, when they are 4 to 5 inches indiameter. Harvesting should occur whenthe ground is dry so that very little soiladheres to the roots. Because they areresistant to fall frost and light winterfreezes, rutabagas can be mulched, left inthe ground, and harvested throughoutthe fall and winter. If they are pulledimmediately, they can be refrigerated orstored in cool, underground cellars.Rutabagas are available year-round.

Uses

Rutabagas that are smooth-skinned, firm,and heavy for their size should be chosen.They can be refrigerated in a plastic bag

Rutabagaup to 2 weeks. Rutabagas should bewashed, trimmed, and peeled beforecooking. They can be cubed or slicedand boiled, steamed, or baked, thenmashed or puréed and tossed with otheringredients. Rutabagas also make a tastyaddition to soups and stews. Their heartyflavor serves as a complement to other strongflavors, such as pork, duck, and spicy dishes.The flavor of rutabagas is enhanced byherbs such as basil, dill, rosemary, savory,and thyme; spices such as ginger andcloves; and orange or lemon juice.


Rutabagas are high in vitamin C and area source of potassium.

Family CruciferaeScientific name Brassica napus L.Common name rutabaga

♥ High in vitamin C and a source ofpotassium

Vegetables 255

Nutrient Content




Varieties

Salsify can be divided into three types:the most familiar white salsify, blacksalsify, and Spanish salsify. They are allsimilar in shape, flavor, flesh color, and size.However, black salsify, as its name implies,is black on the surface, and Spanish salsifyis slightly wider in diameter than the othervarieties. The most popular variety forthe home garden is the MammothSandwich Island, a subspecies of the whitesalsify which has French blue flowers.The Black Giant Russian is the mostcommon of the Spanish salsify.


In its wild form, salsify is believed to havebeen a part of the diet of the ancientGreeks, although the vegetable was nota popular culinary item until the mid-17th century. Salsify appeared in NorthAmerica and in England during the 18thcentury. The salsify plant is also knownas “vegetable oyster” or “oyster plant”because its mild, sweet flavor is reminis-cent of that of the oyster, although someprefer to call it the “goatsbeard plant”

because its grass-like leaves are bunchedin a manner resembling a “goatee.”

The plant is a biennial, alternatingyearly between purple and rose-coloredflowers that resemble dandelions and areclosely related to lettuce and chicory. Theroots grow best in rich, slightly alkaline,fine-textured, loose sand and after expo-sure to the cold. It is an easy vegetableto grow and is available year-round,although the peak season in the UnitedStates is from June through February.Salsify is a more popular vegetable inEurope, which may explain its greateravailability in markets specializing inGreek and Italian foods. During harvest,care must be taken not to damage thebrittle roots because bruised salsify losesmuch of its flavor. After harvest, the rootsmust be kept in cold storage at 90 to 98percent humidity to retain their fresh-ness, because dehydrated roots shrivel andalso lose their flavor.

Uses

A firm, well-formed, medium-size rootthat is heavy for its size is the best choice.Oversized roots are tough and woody and

SERVINGSIZE: 1/2 cup sliced,

cooked (68 g)

Salsifyshould be avoided. Salsify oxidizes veryquickly when peeled and must be placedin cold lemon water to prevent darkening.If salsify is stored with the tops removedin a sealed plastic bag in a cold, moiststorage area, it may keep up to 4 months.

Salsify can be baked, steamed, fried,served in soups, or cut into cubes andstewed. If roots are to be steamed, theyshould be scrubbed and peeled beforecooking. The sliced root can be addedto savory vegetable pies. In addition,young shoots and flower buds can be usedas a substitute for asparagus or added rawto salads.


Salsify is not a significant source of nutrients.

Salsify is a white-fleshed vegetable root that could easily be mistaken for a yellow-ish gray carrot or parsnip. The salsify plant, which is 10 to 12 inches in lengthand has a diameter of about 2 1/2 inches, is cultivated primarily for its slenderedible roots, althoughthe young tender leaves, often called “chards,” are commonly used in salads.

Family AsteraceaeScientific name Tragopogon

porrifoliusCommon name salsify, vegetable

oyster, oyster plant


Nutrient Content




Varieties

Scallion varieties may be classified by daylength (the number of hours of daylightthat optimizes their growth), market use,and bulb color. Sweet Spanish is anexample of a long-day variety (one thatdevelops best in areas with more hours ofdaylight and in midsummer). SouthportWhite Globe onions are grown as scallionsin areas with short days, where the short-er day length prevents bulb formation.Crossing onions with a variety called theJapanese bunching onion (Allium fistu-losum), an onion that resembles a scallionbut is more bitter, results in hybrids thatcan be grown as scallions in the summerand in areas with long days.


Scallions are propagated from seedsplanted in raised beds of fertile, well-pre-pared, well-balanced soil with good mois-ture retention. They are hardy plants,capable of withstanding temperatures aslow as 20° Fahrenheit. However, minimaltemperatures of 55° are necessary for theplants to emerge from the soil, and optimal

growth occurs when the temperatureranges between 68° and 77° Fahrenheit.Growth of scallions also depends on daylength. Scallions are planted in fall,spring, and summer and are ready forharvest 2 to 4 months later. Hand harvestis required, usually accomplished byundercutting the base of the plant.Scallions are available year-round, but thesupply peaks from July through October.California is the leading domestic supplierof scallions. Illinois, Ohio, and NewJersey contribute a small proportion of thecrop. During the winter and spring,scallions are imported from Mexico.

Uses

Scallions with slender bases tend to bemilder and sweeter. Those with the crispiestleaves, shiny bright-green stalks, and noyellowing or tears are the best. Scallionsshould be stored in a plastic bag in therefrigerator crisper.

Scallions can be consumed both rawand cooked. Like mature onions, theyare used primarily to enhance the flavorof other dishes. Before use, they shouldbe rinsed well, and the roots and any wiltedleaves should be removed. The entireplant can be sliced or chopped and added

SERVINGSIZE:

1/2 cup, chopped (50 g)

Scallionraw to salads and dips. Mixed withcottage cheese or cream cheese, they makea tasty spread for bread or a dip for rawvegetables. Scallions are a flavorful addi-tion to soups, stews, stir-fries, casseroles,cooked rice, tomato sauces, and omelets.They also can be grilled, braised, or stir-fried alone, or seasoned with ginger andgarlic, to make a tasty vegetable dish toserve with rice and grilled meats. TheIrish include scallions in a traditional dishcalled “champ,” which is composed ofpotatoes and cooked scallions mashedtogether to produce a savory, green side dish.


Scallions are a good source of vitamin C.

The scallion, with its long, straight, narrow green top and white base, is a truebut very immature onion. Often called a green onion, in reality it is picked at an even earlier stage than true green onions, usually before it can begin to form a bulb. The scallion is crunchy and has a peppery, fresh flavor that is similar to, but milder than, that of the onion.

Family AmaryllidaceaeScientific name Allium cepa var. aggregatumCommon name scallion, eschalot, cebollin


Vegetables 257

Nutrient Content

Yellow Green (wax)



Vitamins (mg)Vitamin A 42 RE 5 REVitamin C 6 6Thiamin 0 0Riboflavin 0.1 0.1Niacin 0 0Vitamin B6 0 0Folate 21 μg 21 μgVitamin E 0 0

Snap, green, or string beans are the beans most frequently consumed in theUnited States. Although they are members of the legume family, the long, slendergreen, yellow, or purple pods of snap beans are harvested while the seeds are still immature, and both pod and seeds are eaten as a vegetable. “Snap” refers to the sound the fresh pod makes when broken into pieces.

Varieties

The “string” in “string beans” refers to astring-like fiber that, until the late 19thcentury, characterized all fresh beans andhad to be removed before the beans wereeaten. Today, modern hybrid varieties nolonger have the “string” and are referredto as snap beans. Many varieties of greensnap beans are grown throughout theUnited States. Variants include pods thatare pale yellow, called wax beans. Theterm “French green bean” is sometimesused to refer to small, young green beansthat are cooked and eaten whole (alsocalled haricots or haricots vertes) or tomature green beans that have been cutinto diagonal strips. Purple snap beans,available in limited supply, turn greenwhen cooked. Romano beans, also calledItalian or Scarlet Runner beans, are sim-ilar to but flatter than snap beans.


Snap beans, like kidney beans, whitebeans, pinto beans, and cranberry beans,are members of the common bean species,all of which trace their origins to theWestern Hemisphere. Although remains

Snap Beans

Family LeguminosaeScientific name Phaseolus vulgarisCommon name green beans, string beans,

snap beans, wax beans, yellow snapbeans, romano beans, haricots

♥ Yellow and green snap beans are agood source of vitamin C

the refrigerator for up to 5 days. Thebeans also are available frozen and canned,both whole and prechopped. Fresh snapbeans can be steamed or simmered untilthe pods are tender. Steaming is thepreferred method of cooking because itpreserves nutrients. Chopped into 1- or2-inch sections, snap beans can be tossedin salads, stir-fried, included in soups andstews, or served as a side dish.


Yellow and green snap beans are a goodsource of vitamin C.

SERVINGSIZE:

1/2 cup, cooked (67 g)

of common beans from Central Americansites have been carbon dated to 7000 B.C.,the original subspecies have not beenidentified. Indigenous peoples of Southand Central America and AmericanIndians crossed the beans to create manysubspecies and varieties. Common beans,including the snap bean, were broughtto Europe by Columbus and other 15th-and 16th-century explorers. Today, manyvarieties of snap beans are grown through-out the world.

The growth habit of snap beans isused to divide them into two varieties:bush beans and pole beans (which mustbe trained to a pole or trellis). Both arewarm-weather vegetables that must beplanted after the danger of frost haspassed. The beans are harvested whenthey are rapidly growing, about 8 to 10days after flowering. At this stage, thecolor is bright and the pod is fleshy withsmall, green seeds. Leaving the pods onthe plants too long decreases plant yieldand results in tough, dull-colored pods.

Uses

Snap beans are available year-round. Thepeak season in North America spans fromMay to October. They can be stored in


Varieties

Spinach comes in two basic types: savoy(curly leaf ) and flat (smooth leaf ). Savoyhas crinkly dark-green leaves. Flat-leafspinach has unwrinkled, spade-shapedleaves and a slightly milder taste thansavoy. A third type that is increasing inpopularity is the semi-savoy, whose slightlycurly leaves provide some of the texture ofsavoy but are easier to clean. All varietieshave the same appearance when cooked.


Spinach probably originated in southwestAsia or the western Himalayas, but wildvarieties also grow in North Africa andIran. The leafy vegetable was first culti-vated by the Persians. Its cultivationreached China in the 7th century A.D. andEurope in the 9th century, when it wasintroduced to Spain by the Arabs, whonamed it. Today, spinach is grown andenjoyed in many parts of the world.

Spinach is an annual plant thatrequires cool, damp weather and rich,

moist soil. Spinach seed can be plantedin early spring or in autumn, dependingon the variety. Hardier types will survivethe winter in well-drained soils and can beharvested until spring. More tender vari-eties are planted in spring, as early asFebruary, for summer harvest. Spinachis ready to be harvested about 6 weeksafter planting, when the largest leaves are6 to 8 inches long.

Uses

Spinach leaves that are crisp and brightto dark green are best. The leaves can berefrigerated in a plastic bag for 3 days.

Spinach can be served raw or cooked.The flat-leaf variety, with its slightlymilder flavor, is generally preferred as araw salad green. Spinach should becooked very quickly, either by steaming orby sautéing with a minimum of liquid,just until the leaves wilt. The leaves alsocan be added to soups, casseroles, andstews. A variety of seasonings, such aslemon juice, soy sauce, horseradish,tomato sauce, or nutmeg, add flavor to

spinach dishes. Chopped, seasonedspinach also makes a flavorful stuffing formushroom caps or a filling for savorypastries.


Raw spinach is high in vitamin A (beta-carotene) and a good source of vitaminC and folate. Cooked spinach is high invitamin A (beta-carotene) and folate andis a good source of vitamin C, riboflavin,vitamin B6, calcium, iron, and magnesium.Although spinach is a good source of ironand calcium, oxalic acid (a chemical thatis present in the leaves) inhibits the body’sabsorption of these nutrients. Absorptionof iron can be increased by eating spinachwith a fruit or vegetable that containsvitamin C.

Spinach

Family ChenopodiaceaeScientific name Spinacia oleracea L.Common name spinach

♥ Raw spinach is high in vitamin A (beta-carotene) and a goodsource of vitamin C and folate

♥ Cooked spinach is high in vitaminA and folate and is a good sourceof vitamin C, riboflavin, vitaminB6, calcium, iron, and magnesium

Nutrient Content

1 cup, 1/2 cup,raw (30 g) cooked (90 g)



Vitamins (mg)Vitamin A 202 RE 737 REVitamin C 8 9Thiamin 0 0.1Riboflavin 0.1 0.2Niacin 0 0Vitamin B6 0.1 0.2Folate 58 μg 131 μgVitamin E 1 1

Spinach is a leafy vegetable that grows in a dark-green rosette about 8 to 10 inchesacross. The leaves may be flat or curly, depending on the variety. Cooked spinachhas a pungent, earthy flavor and can have a mushy texture; raw spinach is milder and crisp.

Vegetables 259

Nutrient Content1/2 cup 1/2 cup

summer, winter,cooked cooked(90 g) (103 g)



Vitamins (mg)Vitamin A 26 RE 365 REVitamin C 5 10Thiamin 0 0.1Riboflavin 0 0Niacin 0 1Vitamin B6 0.1 0.1Folate 18 μg 29 μgVitamin E 0 0

Although thought of and eaten as a vegetable, squash is a fleshy, edible fruitrelated to melons and cucumbers. Numerous varieties of squash are available in awide assortment of colors, shapes, and sizes. They can range from the patty pan(scallop) variety, which weighs only a couple of ounces, to the pumpkin, which can attain weights of up to 200 pounds. The rind can be smooth, ridged, or bumpy and can range from white or cream-colored to yellow, orange, green, and even light blue. Squash can be cylindrical, bell- orclub-shaped, and simply round or oblong. Although wild squash is bitter, cultivated varieties are generally sweeter or bland and have a soft to crunchy texture when cooked.

Varieties

Squash is generally divided into two basictypes, summer and winter, althoughseasonal distinction is no longer accuratebecause both types are now available year-round. Winter, or hard-shell, squash isallowed to mature on the plant and hasa thick rind; large, tough seeds; and dark-yellow to orange flesh. Summer, or soft-shell, squash, which is harvested beforeit matures completely, has a more tenderrind and lighter-colored flesh.

Winter squash types include acornsquash, shaped something like an acornthat tapers at one end, with a dark-green,ridged rind; banana squash, a large,cylinder-shaped squash with a thick, pale

skin and finely textured flesh; buttercupsquash, a squat, dark-green vegetable withlighter stripes and rather dry flesh; but-ternut squash, shaped like a long bell witha tan rind and mild flavor; and spaghettisquash, an oval, yellow variety whosemild, pale-yellow flesh forms crisp-tex-tured spaghetti-like strands when cooked.

Among the summer squash varieties,zucchini, with its mild flavor and cucumber-like appearance, is the most popular inthe United States. Although zucchini usuallyhas a smooth, green skin, one variant, thegolden zucchini, has deep-yellow skinand a sweeter flavor. Other summersquashes include the chayote, a pale-green,pear-shaped fruit with a large central seedand a fairly thick, ridged skin; the pattypan, a disk-shaped variety with a scal-loped edge, white to pale-green skin, andwhite, succulent flesh; and yellow crook-neck and yellow straightneck, which havelemon-colored skin and bulbous blossomends, tapering to narrow stem ends thatare either curved or straight. Within someof these types are further variations.

Squash

Family CucurbitaceaeScientific name Cucurbita pepo, Cucurbita

maxima, Cucurbita moschataCommon name squash

♥ Winter squash is high in vitamin A(beta-carotene) and is a good sourceof potassium, fiber, and vitamin C


The squash probably originated inMexico or Central America. Althoughedible wild types are no longer known,related species with small, very bitter fruitsare still found in this region. Squash wasfirst gathered by indigenous peoplearound 8000 B.C., but apparently onlythe seeds were eaten, because the fruitswere unappealing. Cultivation of squashmay have begun around Tehuacan, southof Mexico City, around 3400 B.C. Fromthere, peoples throughout North andSouth America adopted squash cultiva-tion. By the time squash was introducedto Europe in the 16th century, most ofthe modern types were already developed.Squash quickly became a staple in the


diets of European colonists in America.New England settlers adapted the word“squash” from several Indian names forthe vegetable, all of which meant “some-thing eaten raw.” Both George Washingtonand Thomas Jefferson cultivated zucchiniand other types of summer squash ontheir Virginia estates. By the 19th century,North American merchant seamen werebringing home new varieties of squashfrom all over Central and South America.Today, squash, gourds, and pumpkins aregrown in many parts of the world andrank 11th among the leading vegetablesof the world. Although the United Statesdoes not produce a large volume of squashcommercially, many people cultivate itin home gardens. California and Floridaare the primary U.S. producers, andMexico and Costa Rica contribute sub-stantially to the U.S. supply.

Squash is a hardy, warm-weatherannual that grows on vines or small busheswith trailing tendrils. Seeds can be sownin seedbeds early in spring or directly intofields later in the season, after danger offrost has passed, in hills of warm, well-fertilized soil. Vines must be trellised toprovide support for the heavy fruit.Although most types of squash prefer fullsun, winter varieties can tolerate lightshade. For ideal growth, the plantsrequire considerable moisture, especial-ly after flowering. Most squash blossomsare yellow or orange, and both male andfemale flowers form on the same plant.Because the female blooms open for only1 day, and only from dawn until mid-morning, pollination at the right timeand place is critical. In addition, thenumber of seeds and the size and shape ofthe fruits are determined by the amountof pollen deposited. Inadequate pollina-tion of summer squash results in small,

misshapen fruit or none at all. The firstcrop of summer squash is ready to har-vest about 50 days after planting, and allof the fruits must be harvested at this stagein order for more to grow. If the fruitsare allowed to mature, the plants stopproducing. In contrast, winter squash isleft on the plant until it matures, a processthat takes 95 to 115 days, depending onvariety. All are picked after the leaveshave turned brown.

Uses

When selecting winter squash, it isimportant to choose one that is heavy forits size and has a thick, hard shell. Ifstored in a cool, dry place, whole wintersquash can keep well for several months.Cut pieces should be tightly wrapped andrefrigerated. Winter squash is alwayscooked before eating, usually after thefruit has been cut open and the seeds andfibers scooped out. (The seeds of mostwinter squash varieties can be dried orroasted and consumed as a snack.) Aheavy chef ’s knife or cleaver may benecessary to cut the hard shell. Halvescan be baked and served plain or stuffedwith cheese, meats, or other vegetables.Baking conserves the nutrients in the fleshand enhances its sweetness. Some espe-cially tough-shelled varieties can be bakedor steamed whole (after piercing the flesh)and then cut up. Squash pieces alsocan be boiled or steamed in broth,microwaved, or sautéed in oil. Baked orsteamed winter squash is deliciousmashed or puréed and seasoned withspices such as fresh ginger, curry, cinna-mon, cloves, or allspice or with sweeten-ers such as brown sugar, maple syrup, orhoney. Squash also can be mixed with

onions, garlic, and herbs or with othervegetables such as corn, tomatoes, andbell peppers. Chunks of squash can beadded to soups, stews, and casseroles.Any type of mashed or puréed wintersquash can be used in place of cannedpumpkin in soups, pies, cookies, or quickbreads. Spaghetti squash is often servedas a substitute for pasta, topped withtomato sauce, pesto, or other sauces.Cooked squash also can be frozen for lateruse. To prevent squash from becomingwatery during cooking, lightly salt theraw flesh, place it on absorbent paper todraw out the moisture, and rinse.

When purchasing summer squash,small, firm, shiny squash that are heavyfor their size should be selected. Squashcan be stored in perforated plastic bagsin the refrigerator crisper. Summer squashcan be eaten raw or cooked, and the tenderskin is always left on. Raw summersquash can be sliced and added to greensalads or julienned to use with dips.Grated zucchini is used to make moistbreads and cakes. Quick steaming,grilling, and stir-frying are the best cook-ing methods for conserving nutrients.Several varieties cooked together make acolorful and tasty combination seasonedwith herbs such as dill, basil, thyme, mint,tarragon, marjoram, or oregano. Themild flavor of summer squash comple-ments soups, stews, casseroles, and mixedvegetables. Immature summer squash isused as an attractive edible garnish or sidedish. In addition, the flowers are edible.


Winter squash is high in vitamin A (beta-carotene) and is a good source of potas-sium, fiber, and vitamin C.

Vegetables 261

The sweet potato, a smooth-skinned, oblong or elongated tropical tuber, is notrelated to the white potato. Instead, it is a member of the morning glory family.Nor is the sweet potato a yam, which actually is a completely different vegetable.The sweet potato’s smooth skin may vary from pale yellow to vivid orange to deep purple, depending on the variety. The sweet flesh may be light yellow, pink, red, or deep orange.

Varieties

Sweet potatoes are categorized into twobasic types. The orange-fleshed varieties,with tan to brownish red or purple skin,a plump shape, and sweet flavor, are the mostcommon. The yellow-fleshed potatoes tendto be firmer, dryer, and less sweet andhave a slightly mealy texture and yellow-ish tan to fawn-colored skins. Currentvarieties of sweet potato include theBeauregard, the Garnet, the Hernandez,and the Jewel.


The sweet potato, a native of the tropicalregions of the Americas, was importantin the diet of the Aztec people of Mexicoand the Incas of Peru. Remains of sweetpotatoes that are 10,000 to 20,000 yearsold have been found in Peruvian caves.Sweet potatoes were introduced to Europeby Columbus, later brought to Asia byother explorers, and widely cultivated inthe American colonies, where theybecame a dietary staple for early settlersand Revolutionary War soldiers. Today,sweet potatoes are cultivated in manyparts of the world. Major suppliers

Nutrient Content



Vitamins (mg)Vitamin A 3,273 REVitamin C 37Thiamin 0.1Riboflavin 0.2Niacin 1Vitamin B6 0Folate 34 μgVitamin E 0

SERVINGSIZE:


Sweet Potatomicrowaved. Although cooked potatoesare naturally sweet, apple cider, lemonjuice, orange peel, orange juice, pineapple,nutmeg, allspice, cinnamon, and gingerenhance their sweetness. They are a tastyingredient in casseroles and stews,especially with apple or other fruit slicesadded. They also can be substituted forpuréed pumpkin in baked breads, cakes,cookies, custards, pies, and muffins.


Fresh sweet potatoes are high in vitaminA (beta-carotene) and vitamin C. Theyare a good source of vitamin B6, potassium,and fiber. Canned and frozen potatoesare considerably less nutritious.

Family ConvolvulaceaeScientific name Ipomoea batatasCommon name sweet potato

♥ High in vitamin A (beta-carotene)and vitamin C

♥ A good source of vitamin B6,potassium, and fiber

include China, Indonesia, Vietnam, andUganda. In the United States, sweet potatoesrank 10th among vegetables grown.North Carolina, Louisiana, California,and Georgia are the major suppliers.Although their peak season is the autumnand early winter, they are sold year-round.Sweet potato tubers can be harvested bymachine, but they must be handled care-fully, because their thin skin bruises easily,which can lead to rapid spoilage. Afterharvest, sweet potatoes can be stored forabout 10 days at 85° Fahrenheit and 85percent humidity to heal any smallwounds and increase sweetness.

Uses

Sweet potatoes that are firm with skinthat is of uniform, bright color should bechosen. Sweet potatoes should be storedin a cool, dark, dry, well-ventilated placebut not in the refrigerator, because tem-peratures less than 50° Fahrenheit producea hard texture and unpleasant taste. Theyshould be scrubbed well in cold water justbefore use and cooked in their skins topreserve nutrients and prevent the fleshfrom darkening. After cooking, the skincan be removed easily. Both types ofsweet potato can be baked, boiled, or


Taro is a barrel-shaped tuber or corm with thick, brown, shaggy skin and fibrous,gray-white to lilac flesh. Its length ranges from about 5 inches to a foot or more,and it can be several inches wide. Its starchy, rather dry flesh is acrid and actuallytoxic when raw, but after cooking it is safe to consume and has a somewhat nutty flavor, similar to that of potatoes or water chestnuts.

Varieties

More than 300 varieties of taro are cul-tivated around the world, both in waterand in soil, and vary considerably in colorand taste. The two varieties of taro thatare most important for food productionare the globulifera, also called dasheen,which produces a large number of crisp,easily cut tubers (or corms), and theantiquorum, whose corms are tougherand more spongy.


Because taro is an important part of manyAsian diets and rituals, the tuber mayhave originated somewhere on that con-tinent. Whatever its geographic origins,it is most likely one of the oldest foodplants. As early as 2000 B.C., taro wasbrought from southeast Asia to the Pacificrim and northern Asia. Taro is believedto have been brought to Hawaii between400 and 500 A.D. by the first Marquesanand Tahitian settlers. According toHawaiian tradition, taro is the staff of

life. Taro also was carried westward toArabia and was an important crop in theNile Valley by 500 B.C. Today, taro is astaple in the diets of the people of WestAfrica, the Caribbean, and the PolynesianIslands. It is grown throughout tropicaland subtropical Asia and the Pacific andin parts of Africa and the Americas.

Taro is a succulent perennial plantthat ranges in height from about 20 inch-es to 6 feet. Young corms develop as off-shoots of the main corm and can producenew plants. Although taro is generallyregarded as a bog plant, it can grow in avariety of environments from dry groundto wetlands and can tolerate lightingconditions ranging from deep shade tobright sunlight. Because taro seeds andseedlings do not survive well and theplants rarely flower, propagation is doneprimarily by planting side corms or bycutting off and planting the top of a largetuber with its shoot.

Uses

Taro roots must be cooked thoroughlyto neutralize the toxic calcium oxalate

Taro

Family AraceaeScientific name Colocasia esculenta L.

SchottCommon name taro

♥ Cooked taro root is a good source of vitamin B6 and fiber

♥ Cooked taro leaves are high in vitaminA and vitamin C

Nutrient Content1/2 cup root, 1/2 cup

cooked leaves,(66 g) cooked (72 g)



Vitamins (mg)Vitamin A 0 RE 307 REVitamin C 3 26Thiamin 0.1 0.1Riboflavin 0 0.3Niacin 0 1Vitamin B6 0.2 0.1Folate 13 μg 35 μgVitamin E 0 –

Note: A line (–) indicates that the nutrient valueis not available.

crystals they contain. The most well-known use of taro is from Polynesia andHawaii, where it is boiled, pounded intoa paste, strained, and left to ferment intoa potent brew called poi. Taro also canbe peeled and cooked like potatoes. Theyoung, unopened leaves of the taro plantare also edible and can be cooked andeaten like mustard or turnip greens.


One serving of cooked taro root is a goodsource of vitamin B6 and fiber. Cookedleaves are high in vitamin A and vitamin C.

Vegetables 263

Family SolanaceaeScientific name Physalis ixocarpaCommon name tomatillo, jamberry,

strawberry tomato, Mexican greentomato, tomate verde


The tomatillo resembles a small green, leaf-covered tomato. Indeed, the name“tomatillo” means “little tomato” in Spanish. Like the tomato, it belongs to thenightshade family and is actually a fruit. Globular in shape and between 1 1/2 and 2 inches in diameter, the slightly flattened, shiny fruits are enclosed in light-brown or green, easily removed, parchment-like coverings. The tomatillo has a tangy lemony flavor that is difficult to describe. It has a firmer texture than the tomato, and its flesh is pale green or yellow, depending on the degree of ripeness.

Varieties

Tomatillos come in two varieties: thesweet and the sharp (or acidic), both ofwhich are available in the United States.The more acidic variety is also known asTomatilla de Milpa.


The tomatillo is a native of Mexico,although it also grows wild in California.Plants reach heights and widths of 3 to4 feet and have an unusual zigzag shape.The leaves are long and heart-shaped, andthe flowers are bell-shaped. Tomatillosare best adapted to warm and dry climates.However, they can be grown as far northas the central midwestern United States.In North America, fruit productionbegins about 70 days after the plant hassprouted. Tomatillos are available year-round.

Uses

The tomatillo is almost always used whileit is still unripe, because the tangy lemonyflavor is lost when the fruit ripens. Firmfruits that just fill the husks are best. Thefruit can be stored in the refrigeratorunwashed or in a paper or plastic bag for3 weeks or longer. Before use, the fruitshould be husked and washed to removethe sticky film that covers it. The tomatillois popular in Mexican and Southwestcuisine. Although it can be used raw insalads, the tomatillo is usually cookedeven when added to dishes such as salsacruda (salsa made from raw vegetables),because cooking enhances the tomatillo’sflavor and softens its skin. Salsa verde,also made from tomatillos, is a popularcooked sauce with a sharp flavor that isexcellent for poultry and grilled meat orenchiladas. Canned tomatillos also areavailable in markets and can be used inrecipes that require the cooked fruit.


Tomatillos are a good source of vitamin C.

Tomatillo

Nutrient Content




SERVINGSIZE: 1/2 cup chopped,

raw (66 g)


Nutrient Content




Tomatoes are members of the nightshade family, related to potatoes, bell peppers,and eggplant. They can be red, pink, orange, or yellow, round to oblong, andfrom 1 to 6 inches in diameter. The flavor ranges from sweet to bland to tart, depending on variety.

Varieties

Tomatoes are available in three basictypes: small, round cherry tomatoes;plump, oblong plum, or Roma, tomatoes;and round or globe-shaped slicingtomatoes, probably the sweetest andjuiciest type. Within each type arenumerous varieties, totaling about 4,000.


Although the tomato is botanically a fruit,it is prepared and consumed as a vegetable.In fact, because of a tariff dispute, the U.S.Supreme Court officially declared it a veg-etable in 1893. The word “tomato” isderived from the Mexican Nahuatl Indianword “tomatl.” The wild form of the plant,which still flourishes in Mexico andCentral and South America, is similar tothe domestic cherry tomato. Spanishexplorers to Mexico brought tomatoes backto Europe in the 10th century. The firstofficial mention of the fruit appeared in1544, in the work of Italian botanistMatthiolus, who described a yellow-fruit-ed variety he called pomodoro, meaning“golden apple.” Europeans initially regardedtomatoes with suspicion, because most

SERVINGSIZE:


TomatoTomatoes also are available in a variety

of processed forms, including cannedwhole, diced, and puréed. Canned tomatopaste is a concentrated form of the fruit’spulp. Processed tomato sauce in cans orjars is similar to purée, but with seasoningsand sometimes fat added.


Tomatoes are a good source of vitamin A(carotenes) and are high in vitamin C.Red tomatoes also contain substantialamounts of lycopene, an antioxidant thatmay help protect against cancer. Thelycopene in cooked or processed toma-toes is more easily absorbed than that infresh tomatoes.

plants of the nightshade family wereknown to be poisonous. The tomato wasnot widely accepted as a food until theearly 19th century, although even thentomatoes would be cooked for hours toneutralize the toxins they were thought tocontain. Raw tomatoes were not consumeduntil the late 19th century. Today, tomatoesare one of the most popular vegetables inthe United States.

To increase durability and shelf life,tomatoes are usually picked when theyare at the “mature green” stage. In responseto year-round demand, growers havedeveloped thicker-skinned, hardy varietiesof tomatoes that can withstand long-distance shipping.

Uses

Unripe tomatoes can be ripened in a paperbag at room temperature. Tomatoesshould be stored at room temperature.Ripe tomatoes can be kept up to 2 days.The most popular way to eat fresh tomatoesis to slice them raw and eat them in saladsor sandwiches.

Family SolanaceaeScientific name Lycopersicon

esculentumCommon name tomato


♥ A good source of vitamin A (carotenes)

♥ Contains the antioxidant lycopene

Vegetables 265

The turnip is a fleshy root vegetable related to broccoli, brussels sprouts, cabbage,and the mustards. Depending on age and variety, turnips can be round or shapedlike a top, range in diameter from 2 inches to over a foot, and weigh up to 50pounds. Their smooth skin can be white, yellow, green, or purple. The white or yellow flesh of the turnip has a slightly sweet, peppery flavor and a crisp texture.

Varieties

Numerous varieties of turnips are grownfor harvest throughout the year. ThePurple Top Milan, with flat white rootsand purple markings, matures early andis good for winter production, as are theManchester Market and the yellow-fleshed Golden Ball. The Purple TopWhite Globe is an old variety with roundor flat roots that are reddish purple aboveground and white below. The Snowballis a fast-maturing white turnip thatgenerally is sown in spring, while theTokyo Cross is an all-year crop. TheJapanese cultivate long, carrot-shapedturnips called Hinona Kabu.


Turnips are native to Europe and centralAsia, where they still grow wild on openground or next to streams. However, theywere first cultivated in the Middle Eastabout 4,000 years ago. Turnips wereconsumed by the ancient Romans and byEuropeans during the Middle Ages.English and French settlers broughtturnips to America. Today, turnips aregrown in many parts of the world, includ-ing Canada and the United States, wherethe leading suppliers are California andNew Jersey.

Turnips are economical and easy togrow. They thrive in almost any type ofsoil and store well after harvest. Seedsgenerally are sown in early spring as soonas the soil can be worked, and additionalplantings are done every 2 weeks untilabout 5 weeks before the temperature isexpected to increase to more than 80°Fahrenheit. In late summer, whentemperatures begin to cool, successiveplantings can be started again until 3months before night temperaturesnormally decrease to less than 20°Fahrenheit. Turnips are ready for harvestabout 70 days after planting or when theroots are 2 inches in diameter.

Uses

Firm, unblemished turnips that are smallbut heavy for their size are the best andsweetest. They can be stored in perfo-rated plastic bags in the refrigeratorcrisper. Although turnips can be eatenraw, the larger ones may have a strongflavor, which can be reduced by blanch-ing in boiling water for about 5 minutes.Although the root usually is peeled beforeuse, fresh, young turnips can be used withthe skins intact. Sliced or cubed rawturnip adds a crunchy texture and a sweet,

peppery flavor to green salads. Turnipscan be boiled, baked, steamed, pickled,braised in broth, microwaved, stir-friedwith other vegetables, or roasted along-side meat or poultry. Cooked turnips canbe mashed and served like potatoes or cutup and included in soups, casseroles, andstews. Overcooking should be avoided,because it brings out the vegetable’s strongflavor. Also, turnips should not be cookedin aluminum or iron pots because theflesh can darken.

In Great Britain, turnips are carvedinto jack-o’-lanterns for Halloween.


Turnips are a good source of vitamin C.

Turnip

Family CruciferaeScientific name Brassica rapaCommon name turnip



raw (65g) cooked (78g)




266 Encyclopedia of Foods


cooked (70 g) raw (62 g)



Vitamins (mg)Vitamin A 0 RE 0 REVitamin C 1 2Thiamin 0 0.1Riboflavin 0 0.1Niacin 0 1Vitamin B6 0.1 0.2Folate 4 μg 10 μgVitamin E 0 1

The Chinese water chestnut is not a chestnut or even a nut, but the edible tuberof an aquatic plant. The walnut-sized tuber is rounded with a pointed top andconsists of a tough but papery brown skin covering crisp, white meat. Whether raw or cooked, the meat has a crunchy texture, similar to that of raw potato, and a subtle, almost sweet flavor.

Varieties

Numerous varieties of Chinese waterchestnut exist, but only a small numberare cultivated. A Chinese variety, HonMati, is known for its size and sweetness.A Florida variety, derived from theChinese variety, is larger, but the flavor ismore bland. Another type of edible waterchestnut is the fruit of the aquatic herbTrapa natans, unrelated to the Chinesewater chestnut. Trapa grows so abun-dantly in the waterways of the northeastthat attempts are under way to eradicate it.


The Chinese water chestnut is native tothe Far East and grows in many parts ofIndia, southeast Asia, New Guinea,northern Australia, and Polynesia,although it is cultivated mainly in Chinaand Japan as a food and folk medicine.Attempts have been made to establishcrops in the state of Florida, but at this

Water Chestnut

Family CyperaceaeScientific name Eleocharis dulcis

or Eleocharis tuberosa Common name water chestnut, Chinese

water chestnut, Ma Ti, Ma-Tai, Chee-Chang

♥ Raw water chestnuts are a good sourceof potassium and vitamin B6

diately. Canned water chestnuts can bedrained and stored in fresh water in asealed container up to a month if thewater is changed daily. Freshwater chest-nuts can be eaten raw or cooked. Theycan be added to stir-fries, soups,casseroles, or vegetable dishes, where theywill retain their crisp texture even afterheating. For use in salads and other colddishes, they can be added raw or boiled 5minutes, drained, and chilled.


Raw water chestnuts are a good source ofpotassium and vitamin B6.

time no commercial growth occurs in theUnited States. The plant is a sedge,similar in appearance but unrelated tograss, that grows in freshwater swamps orin shallow ponds. The rush- or reed-likeleaves are bright-green hollow stems thatgrow to 3 feet in height. The plant, whichis best grown in rich, fertile, pulverizedsoil covered with 6 inches of water, isplanted in spring and propagates by pro-ducing spreading rhizomes throughoutthe summer months. One rhizome canpropagate to 3 square feet. During thelate autumn, the leaves yellow and chest-nuts form at the ends of the rhizomes.Within 3 to 4 weeks, the leaves die back,and the corms can be harvested, althoughexposure to cold winter air is thought bysome growers to improve the flavor.Chinese chestnuts are harvested by handor scooped from the bottoms of pondswith forks to avoid bruising the skins.

Uses

Freshwater chestnuts should be firm.They can be refrigerated in a paper bagfor up to 2 weeks and should be washedand peeled just before use. To preventdiscoloration from exposure to air, thepeeled whole or sliced water chestnutscan be dropped into acidulated water(dilute lemon juice) if not cooked imme-

Vegetables 267

Nutrient Content




The yam is a thick, starchy tuber that is similar in appearance to the sweet potatobut is not related to it. Yams can range in length from a few inches to 7 1/2 feetand can weigh more than 100 pounds. The rough skin is pale tan to dark brown,whereas the flesh can range from off-white to yellow to purple or pink.Depending on the variety, the texture is moist and tender or dry and mealy. The flavor is rather bland, more similar to white potatoes than to sweet potatoes.

Varieties

Hundreds of species of yams, all of themclimbing vines, are cultivated through-out the world. The most widely growntype is the Dioscorea alata, also called thewinged yam, greater yam, or white Manilayam, whose tubers can grow to 30 to 40pounds in weight. Also popular is the D.batatas, or Chinese yam, a smaller tuberweighing 5 to 10 pounds, with a flattenedor fan-like shape.


Yams derive their name from the Senegaleseword nyami, which means “to eat.” Theyare native to Africa, where they have beencultivated for 11,000 years, and to south-east Asia, where their cultivation extendsback 10,000 years. Along with taro, theymay have been the first plants to be cul-tivated. The slave trade brought yams toCentral America and the Caribbean,where they became an important staple

crop. Nevertheless, western Africa stillproduces about half of the almost 30 mil-lion metric tons of yams currently grownin the world annually. The rest are grownin Asia and Central and South America.Very small amounts are cultivated andconsumed in the United States. Most ofthe vegetables that are called yams in theUnited States are actually sweet potatoes.True yams thrive in frost-free, preferablytropical or subtropical climates whoserainfall totals at least 40 inches duringthe 8-month growing season. The idealsoil is rich, fertile, and moist but welldrained. Like potatoes, yams are easilypropagated from the tubers themselves,which are cut into wedges containing twoor three buds each and allowed to dry fora day before planting. Plants can begrown in pots or planted directly intohills of compost mixed with sandy soil.Because the tubers do not store well, it isbest to leave them in the ground as longas possible before harvest in fall or latewinter.

Uses

Yams can be found in Latin Americanand Asian specialty markets, usually soldin chunks. Yams should be stored in a

SERVINGSIZE:


Yam

Family DioscoreaceaeScientific name Dioscorea alataCommon name yam

♥ A good source of vitamin C, fiber, andpotassium

cool, dry, dark place but should not berefrigerated. Because they grow under-ground, they should be scrubbed well toremove any clinging soil. Yams must becooked before eating. Like potatoes, theycan be baked, boiled, fried, or micro-waved. They can be substituted for sweetpotatoes, cut into chunks or mashed andseasoned with apple juice, orange peel,or sweet spices. They also are a flavorfuladdition to soups, casseroles, and stewsand can take the place of mashed pumpkinin pies, cakes, and pastries.


Yams are a good source of vitamin C anddietary fiber and are high in potassium.

GrainsIncludes: Bread, Cereals, Flour, and Pasta

269

BasicsGrains are the seeds of plants. Although thegrains eaten by humans belong to a wide rangeof botanical families, they have the samebasic structure (see the illustration on page20, Chapter 2) and contain these compo-nents, from which plants begin to grow:

Bran — This is the outer layer of thegrain seed. It’s full of B vitamins, traceminerals, and, especially, fiber.

Endosperm — Sometimes referred to asthe kernel, the endosperm contains themajority of the material within the seedand is meant to nourish a seedling. Theendosperm is where most of the protein,carbohydrates, and small amounts of vita-mins are located. It is composed mainly of

starch, and often it is the only part of thegrain that is eaten.

Germ — The germ is the part of theseed from which the new plant sprouts. Asthe embryo within the seed, it has the high-est concentration of nutrients, including Bvitamins, trace minerals, and some pro-teins. It also contains fat, which increasesits perishability.

Grains are usually milled before theyare used as food. Milling usually meansthat the bran and any husk surroundingthe grain seed (along with the nutrientsthey contain) are removed. Then the seedsare ground in a process that converts thegrain into flour or other products. Theproduct’s use and name often depend on

how much of the bran is left. Wheat, forexample, can be milled into whole-grainflours that contain all parts of the seed.Refined flours, which are used most oftenby Western nations, contain only theendosperm: the bran and germ are removed(along with much of the grain’s nutrition).

Nearly any grain can be milled andmade into products such as bread, cereal,or pasta—food staples worldwide—withvarying degrees of success depending onthe chemistry of the grain. History hastaught us which grains work best and inwhat combinations.

Gluten, which is found in grain protein,gives bread its springy texture. It becomesstretchy and thickens when liquid is added

Cereal grains are the fruit of plants belonging to the grass family (Gramineae). Ten thousand years ago, wheatunderwent spontaneous mutations causing this grass to hang onto its seed rather than scatter it to the

wind. Although this change was not in the interests of the wheat from the standpoint of its own reproduction,it enabled humans to store seed for the winter. The calorie density of grains prevented starvation and soplayed an important role in human history worldwide. In China, rice was domesticated about6,500 years ago, and in the New World corn was domesticated about 3,500 years ago.

Until the past century, most grains were consumed as “whole” grains. Inother words, the grain kernels were intact — not stripped of theirvitamins, minerals, and fiber. Whole grains provide fiber, protein,complex carbohydrates, lignans, phytates, other phytochemicals,vitamins, and minerals. Fat-soluble vitamins are found in the germof the grain, and B vitamins and phytochemicals are found in thehusk or bran. Grain and grain products are also naturally low in fat.

Whole grains can be consumed plain as hot cereals, used in pilafs,added to baked goods, and eaten in dozens of other ways. Hundreds of products are made from grain. Two of the main ones —bread and pasta — are diet staples in nearly every culture on every continent, from couscous in North Africa to soba (buckwheatnoodles) in Japan. Grains and grain products literally feed theworld, providing most of the calories and much of the protein consumed by the world’s population.


to the flour and the combination is kneaded.The resulting gas from the fermentation ofthe carbohydrate in the flour is trapped bythe dough, causing the gluten to stretchand, thus, the bread to rise. Because wheatand rye contain the highest quantities ofgluten, flour made from these grains hasproved best suited for making bread. Othergrains, such as corn, have less gluten, andproducts made from them are more crumbly.

In most countries, the highest propor-tion of cultivated land is devoted to grains.Crops such as wheat, rice, corn, barley, oats,and millet remain critical components inthe diets of people worldwide. Wheat is

amino acids (the building blocks of protein)that your body needs. However, grains alsodo not have the twin disadvantages ofanimal-based protein—saturated fat andcholesterol, both of which are linked tocardiovascular disease. Grains can be eatenin combination with other foods—such aslegumes, small servings of meat or poultry,and dairy foods—to provide the completebalance of amino acids.

Important minerals found in whole grainsare iron, phosphorus, magnesium, and zinc.Whole grains are also a source of B vitamins(niacin, thiamin, riboflavin) and antioxidants,such as vitamin E and selenium. Scientists

the most widely grown grain. But, becausemultiple crops of rice can be grown in ayear in tropical areas, a nearly equal amountof rice and wheat are grown each year.

NutritionThe mix of nutrients supplied by grainsvaries. But because grain seeds are com-posed mostly of starch, between 65 and 90percent of the calories supplied by grainsare carbohydrates. Between 8 percent and15 percent of calories come from protein,and fat contributes the remainder of thecalories. Because grains are plant-basedproteins, they do not supply all of the

are just beginning to explore the health roleof substances called “phytochemicals,”which are also found in whole grains.

Grains are rich in dietary fiber, bothinsoluble fiber (which helps bowel functionand may reduce the risk of some kinds ofcancer) and soluble fiber (which may havea role in lowering blood cholesterol levels).

The refining and processing of grainsremove many of the nutrients grains natu-rally provide. The bran and the nutrientsit contains are often removed during themilling process. Refined wheat flour hasboth the bran and the germ removed.Many grain products are enriched (seeChapter 4, “Fortified” and “Enriched,” page92), meaning nutrients originally found inthe grain are added back to the productduring processing. But not all the nutrientsare returned. Insoluble fiber is milled awaywhen the bran is removed, and antioxidantsusually are not added back into refinedflours. Phytochemicals also may be missingin refined products.

The bottom line is that even thoughrefined grains are a good source of manynutrients, whole grains are better. You cantell whether a product is made from wholegrain by checking the ingredient listing ofthe label. Look for the words “whole grain,”indicating that the product contains theendosperm, bran, and germ, and all thebenefits they bring.

SelectionGrains, even those that have been processedor lightly cooked, contain some of theirnatural oils. Over time, they may go rancid,which is why ensuring freshness whenbuying them is key. Look for grains thatare in sealed packages. This protects themfrom air, moisture, and spoilage. Some mayhave freshness or “best if used by” dates tohelp ensure quality. If you are buying in

Grains 271

Cooking times vary depending on thekind of grain used, how it has beenprocessed, and whether it has been pre-cooked (bulgur and kasha are often lightlycooked, then dried before they are sold instores). Most cooks recommend cookingwhole grains as you would pasta. Simplycook them until tender—a time that mayrange from 8 minutes for “instant” types ofwhite rice to more than an hour for wholewheat or other unmilled grains.

Some grains that are particularlytough—such as wheat or rye—may beeasier to cook if they are first soaked.Rinsing whole grains before cooking alsois advised to remove debris or other residues.

The text that follows provides moredetailed information about specific grainsand the foods made from them. Thechapter is organized into two sections:

• Grains• Grain Products

bulk, check whether the store has a rapidturnover of that particular product. Theremay not be a great demand for bulgur insupermarkets, for example, and so the prod-uct may have been on the shelf for sometime. In contrast, specialty food marketsor those specializing in natural foods mayhave greater demand for the product, sellmore of it, and therefore have a fresherproduct. Grains also should smell freshand appear clean and free of debris.

StorageBecause grains may attract insects or maybecome moldy if they become moist, keepthem in tightly closed, moisture-proofcontainers. Grains can be stored at roomtemperature, but they will remain freshlonger if stored in the refrigerator, wherethey will keep for several months. Mostgrains can be kept much longer if stored inthe freezer. They do not need to be thawedbefore cooking. Cooked grain may bestored in the refrigerator for several daysand then reheated.

PreparationWhole grains are hard and dry. Thus, cook-ing involves not only heating them but alsorehydrating them. For that reason, wholegrains, with few exceptions, are cooked inliquid. Here’s a traditional method fordoing so:

• Bring water (or other liquid, such as astock) to a boil. Many cooks use a ratio oftwo to three parts water to one part grain.• Add grains and other seasonings.• Cover mixture and reduce to a simmer.• Simmer until most of the liquid isabsorbed.• Remove mixture from heat and drainexcess liquid if necessary. Let sit for approx-imately 5 minutes, then fluff with a fork.

BEYOND THE BASICS

Innovative uses of grains include theproduction of modified starches, caloricsweeteners, and fat substitutes. Beta-glucan, a fat-like gel made from enzyme-treated oat bran, is sold as a cholesterol-lowering fat replacement, although moretesting is needed to determine its effec-tiveness. Several food enzymes are pro-duced by fermentation based on grain.Wheat gluten may be used to produceflavor enhancers such as glutamate ordiet supplements such as glutamine.There is also a vast range of industrialapplications. None of these, however,are likely to overtake in importance therole of grains in feeding the world.

Grains

AmaranthAmaranth was one of the main food sourcesfor the Aztecs, who also used it in religiousrituals. Cultivation ended almost com-pletely after Spanish conquistadors madegrowing the plant a punishable offense.Today, both farmers and anyone interestedin nutrition are showing increasing interestin the plant because it has more protein (15percent to 18 percent of calories) than mostother grains (8 to 15 percent of calories).It also contains more lysine and methionine,amino acids not provided by many com-mon grains. Combined with other grains,it can provide a complete balance of aminoacids. Amaranth is also a source of calciumand magnesium and contains more ironthan almost any other grain.

The amaranth plant has long clustersof red flowers and grows to a height of 1 to3 feet. It produces tiny seeds—up to500,000 per plant. These seeds can becooked and eaten as a grain or popped,sprouted, or ground into flour that has astrong, nutty flavor. Amaranth flour canrange from a light yellow to dark violet,although most amaranth flour sold in storesis buff-colored.

Pasta can be made from amaranth flour,and amaranth oil is obtained from theplant’s seeds. The green leaves and stalk ofamaranth (also called pigweed) can becooked and eaten. The leaves have a tastesimilar to that of spinach.

Preparation TipsAmaranth flour does not contain gluten,which means baked goods containing it willnot rise as desired and will be crumbly. Itcan be used in baked goods, but it should becombined with wheat flour (which containsgluten) in recipes for muffins, bread, cookies,


taste, its banishment from many nations’kitchens is something to reconsider.Barley has a tough husk surrounding thegrain seed which must be removed beforeit is edible. Barley is a source of solublefiber, niacin, phosphorus, magnesium,and iron.

Barley grains are usually off-white, butthe color may range from black to purple.How the grain is milled determines itsnutritional content. Nutrients are mostconcentrated near the bran. Therefore, themore milling the barley undergoes, the lessnutritious it is.

Types of barley sold in stores include:Flaked barley—As its name suggests,

barley flakes are grains that have been flat-tened. They resemble rolled oats.

Pot barley or Scotch barley—This typeof barley is coarsely ground, but it losesmost of its nutrients because almost theentire husk is removed.

Pearled barley—So-named becauseprocessed barley grains are the same size aspearls and ivory-colored, pearled barley isprocessed multiple times to scour or polishoff the outer husk and the bran. The resultis a barley that cooks much more quicklythan other types of barley.

Hulled barley—Hulled barley has onlythe outer husk removed and still containsmost of its bran. This makes it one of themost nutritious types of barley available.

Barley flour—Barley flour is simplybarley grains ground very fine. It is darkerthan refined white flour and has a delicate,nutty flavor.

Supermarkets typically do not carry awide variety of barley products, althoughpearled barley and prepared barley soupsare easy to find. Health food stores orspecialty food markets are more likely tocarry less refined barley products.

or pastries. Because it has a nutty, assertiveflavor, you may want to experiment some-what with how much amaranth flour to addto recipes. Amaranth’s nutritional advan-tages, however, make adding it to bakedgoods worthwhile.

Amaranth seeds also can be cooked (seePreparation Tips, page 273) and eaten as acereal. Or, they can be popped by addingthem a tablespoon at a time to a hot,ungreased skillet. They take just a few min-utes to pop.

Serving SuggestionsIn addition to using amaranth in bakedgoods as described above, amaranth canbe substituted for flour in pancake or wafflerecipes. Cinnamon particularly comple-ments its flavor in both of these breakfastfavorites. Amaranth leaves can be substi-tuted for spinach in salads or cookeddishes. Popped amaranth seeds can be usedas a garnish or topping or in breadingrecipes.

BarleyBarley, an annual plant that grows to a heightof 1 to 4 feet, is hardy enough to withstandvarious growing conditions. For this reason,throughout history it has been cultivatedas a food crop and remains a staple in manynations, particularly in North Africa, theMiddle East, and Asia. Today, however, muchof the barley produced in Western nationsis fed to animals or used in the productionof beer or distilled liquor. An enzyme inmalt made from barley transforms thestarch in beer or liquor mashes into sugarsthat alcohol-producing yeast can feed onand, therefore, ferment, a process that leadsto the production of alcohol.

Given the health benefits of barley, itsversatility, and its pleasing, lightly nutty

Preparation TipsLess refined barley should be soaked severalhours before cooking. Generally, thesetypes of barley are cooked for about an hourover low heat in 3 or 4 cups of water foreach cup of barley. Refined types of barley,such as pearled barley, do not need to besoaked and can be cooked in about a halfhour. Barley flour has a low gluten content.It must be combined with higher-glutenflours (such as wheat) in baked goods orthey will not rise as desired.

Serving SuggestionsBarley can be substituted for rice in manyrecipes or combined with beans andvegetables to provide a high-protein mealwithout meat. Barley readily absorbs theflavors of the liquid it is cooked in, and thusit is an excellent addition to soups andstews, where it also acts as a thickeningagent. Barley also can be served on its ownas a hot cereal—it is excellent topped offby plain yogurt and fruit. Barley makes anexcellent base for an entrée at lunch ordinner when cooked in chicken, beef, orvegetable stock and then mixed withsteamed vegetables.

Grains 273

is added to other cereal flours to improvenutritional quality, and it is often an ingre-dient in snack foods. Recent studies havelinked various phytochemicals in buck-wheat with potential health benefits. Rutin,a flavonoid found in buckwheat bran, isbeing studied for a possible role in manag-ing blood cholesterol levels. Fagopyritolsfound in buckwheat may have a favorableeffect on blood glucose levels in people withtype 2 diabetes. Regular consumption ofbuckwheat also has been shown to lowerblood pressure. However, further researchis necessary to confirm these benefits.

Preparation TipsBecause buckwheat flour is gluten-free, itmust be mixed with flours that containgluten, such as wheat flour, in baked goods.Otherwise, the foods will not rise as desired.To prepare kasha, add 1 cup of buckwheatgroats to a heated skillet and add to it abeaten egg white. The egg separates thekernels as they cook, which prevents thegroats from sticking together. This ensuresthat kasha will have a consistency that issimilar to that of rice. Stir the kasha andegg mixture until each grain is separate anddry. Then, add 2 cups of boiling liquid—either stock or water—and a dash of salt.Simmer the mixture for 30 minutes or untilthe liquid is absorbed.

Serving SuggestionsTraditionally, buckwheat has been usedmainly as a flour in pancake mixes. Waysto enjoy buckwheat are in the forms of soba,which is a Japanese noodle, and cookedbuckwheat groats as a salad or pilaf.

Corn (Maize)Although considered by many to be avegetable, corn is actually one of the few

BuckwheatFrom a botanical standpoint, buckwheat isa fruit and is in the same plant family asrhubarb. However, it is processed, prepared,and consumed like cereal grains such aswheat, rye, and oats.

Buckwheat products have a strong,nutlike flavor and include the following:

Buckwheat flours—As the namesuggests, these are flours ground from thebuckwheat seed. Supreme buckwheat flouris milled from whole buckwheat. Fancybuckwheat flour is milled from hulled buck-wheat seeds. Buckwheat flour is commonlyused to make pancakes, but it has a varietyof other uses.

Farinetta—This is simply a productmade from the bran of buckwheat seeds.

Buckwheat groats—Groats are hulledbuckwheat kernels that have been crushed.Groats that are roasted are known as kasha,a name given to this product in EasternEuropean countries, where it has been astaple for centuries.

Nutritionally, buckwheat has uniquecharacteristics. The protein quality of buck-wheat is higher than that of wheat, soy, oats,or brown rice. For this reason, buckwheat

GRAIN GLOSSARY

Whole grains—The least processed grains. The outer husk is removed (hulled)

Pearled or polished grains—Grains that have had the brown bran outer coating of thekernel wholly or partially removed

Steel-cut or cracked grains—Grains that are cut into small pieces, from fine to verycoarse

Flakes or rolled—Grain kernels that are sliced and then flattened between rollers

Meal—Grain that is coarsely ground to a gritty consistency

Bran or polishings—The coarsely ground or finely shredded outer husk

Germ—A coarse meal made from the sprout, or embryo, found inside the kernel

Flour—Grain ground into a powder


Essentially, the advances in breeding havemade corn sweeter by converting its starchto sugar.

Corn can be eaten in several ways. Itcan be served fresh and still on the cob.Canning or freezing can preserve freshkernels. Dried kernels can be roasted orpopped.

Corn can be ground into coarse mealor flour that is made into cornbread,tortillas, pancakes, or waffles. Oil derivedfrom corn is used widely for cooking.Starch derived from corn is often used as athickening agent in gravies, soups, andother dishes. Tiny baby corn is popular inAsian dishes and is sold in cans or jars.Corn is also fermented and is the basis forbourbon and whiskey.

The ever-popular cornflake cereal wasinvented by the Kellogg brothers of cerealfame in 1894. According to legend, theydiscovered the process of making cornflakesby accident when they passed corn kernelsthat had been left too long in cooking waterthrough rollers, resulting in flakes.

Although corn is the fundamental foodplant of the United States, most of the cropis used for feeding animals or for manu-facturing purposes. Corn grown for thosepurposes is often referred to as “field” corn.

grains native to the Western Hemisphere,where it has been cultivated for centuries.In Europe, the word “corn” is the commonterm used to describe many cereal grains.However, after coming to the New World,Europeans began to use the word “maize”to refer to corn itself. The word “maize” isderived from the American Indian word“mahiz.” To this day, Europeans call corn“maize,” and Americans call it “corn.”

Corn plants grow to a height of 6 to 10feet. The tall plants, with their long, droop-ing leaves, are a common sight throughoutthe U.S. Midwest, where most of theworld’s supply is grown. The plant pro-duces ears of corn that measure 6 to 12inches, and each ear has numerous long,slender threads called silk. Corn kernelscan be white, orange, red, purple, blue,black, or brown, according to the variety.Most of the corn grown today is a goldenyellow.

Corn has a wide range of uses and,although less nutritious than many grains,it is extremely versatile and still a goodfood choice. Nutritionally speaking forhumans, corn provides a good source offiber, phosphorus, vitamin C, and thiamin.Numerous hybrid varieties of corn havebecome available in the past decades.

Preparation Tips The key to serving corn on the cob is tobuy the freshest possible. When the ear isplucked from the stalk, the natural sugarin it begins a gradual conversion to starch,which makes the corn less sweet and, there-fore, less tasty. Look for husks around theear of corn that are green, plump, tightlywrapped, and free of any obvious insectinfestation. Before buying corn, peel backthe husk slightly to check for plump, pale,and moist-looking kernels. At home, thegreen husk and silk are usually removedbefore cooking. Traditionally, corn on thecob is cooked by placing ears in a pot ofboiling water for 4 to 7 minutes or in avegetable steamer for 4 to 6 minutes. Cornon the cob also can be cooked in amicrowave oven. To do so, wrap eachhusked ear in waxed paper and place on apaper towel. Cook on the highest powersetting for 3 to 5 minutes for one ear, 5 to7 minutes for two ears, and 9 to 12 min-utes for four ears. Corn on the cob can beroasted in its husk on the grill or in theoven. (The silk must first be removed, how-ever, and the husk replaced after this isdone.) Before roasting, soak the ear in waterfor about 5 minutes. Then place the cornon the grill or in the oven. Cooking timesvary but range from 10 to 15 minutes on ahot grill or 20 to 30 minutes in an oven setat 350° Fahrenheit.

Avoid corn that is sold in displaysexposed to direct sunlight or high temper-atures because heat speeds up the processof converting sugar to starch.

Serving SuggestionsInstead of flavoring corn with butter or salt,try other seasonings. Pepper, herbs, orlemon juice complement corn’s flavorwithout adding unnecessary sodium, fat,or calories. Corn also mixes well with other

vegetables. Popped corn (see sidebar:Putting the “Pop” in Popcorn, this page)makes an excellent snack as long as it is notdrenched in butter and salt.

FlaxFlax is an ancient crop. Native to Eurasia,its first recorded use was in Babylon about3000 B.C. There, it was cultivated for food,and its seeds were usually ground into flouror meal. The plant also was used to makefabric for clothing. (These days, linencomes from flax.) Hippocrates, the ancientGreek physician, wrote of using flaxseedfor the relief of abdominal pain. Thegreatest of all medieval kings, Charlemagne,considered flax so healthful that he passedlaws requiring its consumption.

Nutrition researchers have identifiedseveral substances in flaxseed that appearto have health benefits: lignans, fiber, andomega-3 fatty acids. Lignans are phyto-estrogens that are thought to bind to estro-gen receptors in the body. Phytoestrogensmay have a role in preventing hormonallyrelated cancers of the breast, endometrium(lining of the uterus), and prostate.Populations with higher intakes of phyto-estrogens appear to have a lower incidenceof and mortality from these cancers.Although lignans are found in most unre-fined grains, soybeans, and some vegeta-bles (broccoli, carrots, cauliflower, andspinach), flaxseed is the richest source oflignans. Flaxseed also contains both solubleand insoluble fiber (about 3.3 grams of totalfiber in 1 tablespoon of flaxseed). Aboutone-third of the fiber is soluble. Studieshave found that the soluble fiber in flaxseed,like that found in oat bran and fruit pectin,can help lower cholesterol levels. Solublefiber also has been found to help regulateblood sugar levels. The remaining two-

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Preparation TipsIncorporating flaxseed into a diet is sim-ple and can add a tasty twist to routinefoods and dishes. Whole (or ground)flaxseed can replace some of the flour inbread, muffin, pancake, and cookierecipes. Because of its high fat content, italso can be used to replace part or all ofthe fat in baked goods recipes. (One cupof flaxseed may replace 1/3 cup fat.) Timein the oven should be adjusted to allowfor more rapid browning when flaxseed isused in baked goods. Flaxseed oil also isreadily available and may be substitutedfor other oils.

Serving SuggestionsWhole flaxseeds have a nutty taste and canbe sprinkled over salads, soups, yogurt, orcereals. Flaxseed meal particularly com-plements the flavor of bran muffins.

thirds of the fiber in flaxseed is insoluble,which aids in digestion and waste elimina-tion.

Flaxseed is rich in alpha-linolenic acid,which is both an essential fatty acid and anomega-3 fatty acid. Researchers are inter-ested in omega-3 fatty acids for their rolesin proper infant growth and development,in reducing risk factors for heart diseaseand stroke (regulation of cholesterol, triglyc-erides, blood pressure, blood clotting), andin immune and inflammatory disorders.

Ground flaxseed is usually available inmost large supermarkets and in specialtymarkets. The small, reddish brown wholeseeds have a nutty taste. Look for flaxseedor flaxseed meal in tight packaging thatdoes not allow light to pass through.Protecting flaxseed from light helps keepthe product fresh and preserves the omega-3 fatty acids and polyunsaturated fats.

PUTTING THE “POP” IN POPCORN

Popcorn is a special hard variety of dried corn that pops open and puffs when it isheated. The kernel has enough internal moisture to become steam, and the kernelexplodes because the steam has nowhere to go. Different types of popcorn can bedifferent colors. Once popped, though, they’re all white or yellow.

Popcorn is an excellent snack food. It is high in complex carbohydrates, asource of some fiber, and, depending on how it isserved, low in fat and calories. When pur-chasing microwave popcorn, checklabels for saturated fat content.Try to buy reduced-fat or “lite”varieties. Try popping yourown and seasoning it with apinch of salt instead ofadding unnecessary fat andcalories by drizzling butter overthe popcorn. Alternative season-ings include onion or garlic powders or reduced-fat grated cheese.


cuisine. In the United States, sorghummolasses is used as syrup at the table andin baked goods. Teff was grown almostexclusively in Ethiopia until the past decade,when it was introduced in Western markets.Often thought of as a “famine food,” teffis also grown and distributed by humani-tarian agencies to relieve world hunger.

Millet has a strong, nutty flavor thatmay take some time to appreciate. Finelyground millet is used by Ethiopians to makefermented, spongy flat bread, by Indiansto make crepe-like roti, and by the Masai inAfrica to make beer. Nutritionally, milletis a good source of niacin, thiamin, phos-phorus, and zinc and provides a fair amountof iron. It also is easy to digest.

Preparation TipsMillet’s preparation is similar to that ofrice—it is boiled in water. Ground milletis used as flour to make puddings, breads,and cakes. Because millet produces no

gluten, it cannot be used on its own tomake raised breads.

Serving SuggestionsMillet can be used as a substitute for manyother grains. It can be served as a hot cerealand in dishes such as pilaf. Like barley, milletcan be added to soups and stews.

OatsOats grow best in cool, moist climates andthrive in poor soils. Given these advantages,it is understandable why oats have been afood source for both humans and animalsfor centuries. There are several hundredvarieties of oats, which are divided intotwo classes: winter and summer oats.Whole oat grains are usually “hairy” andcan vary from white and yellow to gray,red, or black. The grains, which are smalland shaped like a thin, elongated football,are cleaned, dried, and roasted, and thehull (the tough outer covering) is removed.The bran and the germ, however, are leftintact, which means that they keep mostof their original nutrients. Oats areespecially rich in the soluble fiber beta-glucan, which may play a role in reducingblood cholesterol, blood pressure, andblood sugar levels. Oats are also a source ofantioxidants.

Different types of processed oats andoat products include the following:

Oat groats—whole oats that have beenhulled and roasted. Groats take about 30to 40 minutes to cook.

Steel-cut oats—Whole oats that havebeen roasted and then cut into bits. Thisreduces cooking time to about 15 minutes.They are sometimes known as Scottish orIrish oats or pinhead oats.

Old-fashioned rolled oats—These areoat kernels that are steamed and then

DID YOU EVER ASK YOURSELF…

What Is Hominy?Hominy is the starchy endosperm of maize (corn) kernels. It can be thought of

as the “naked” kernels that remain after the tough hull (pericarp) and oily germhave been removed.

The hull is removed by soaking corn kernels in water mixed with lime, lye, or woodashes. This process not only loosens the hulls but also unbinds the vitamin niacinand makes it absorbable in the digestive tract. In its dry form, hominy is sold eithercracked (samp) or ground (grits). Hominy also is sold canned and ready to eat.

In Mexico, a form of corn similar to hominy is used to make tortillas. Annual consumption of corn in Mexico is about 400 pounds per person (about 1 poundper day), and it provides up to 70 percent of a person’s daily calorie intake.

In the United States, the most common form of hominy is called grits. Grits are cooked with water or milk until thick and mushy. Often eaten as porridge or a side dish or in a casserole, grits are served hot or chilled and sometimes cutinto squares and fried.

Hominy is a good source of complex carbohydrates and soluble fiber.

MilletMillet is the oldest of grains. And althoughit is often used in the United States as birdfeed, millet is one of the main food sourcesfor many developing nations.

There are many different species ofmillet, which is tiny, has an oblong-sphericalshape, and ranges from pale yellow to reddishorange. Unlike most grains, which formears, most varieties of millet form panicles,or berry-shaped heads. Millet berries aresmall and range from white, gray, or yellowto red or reddish brown. Common milletis grown worldwide and is used mainly forhuman consumption and animal feed.Foxtail millet is also grown in a variety ofareas and is often used for birdseed or, inRussia, to make beer. Pearl millet is grownprimarily in India.

Varieties that are more familiar to NorthAmericans include sorghum and teff.Sorghum is widely grown in the AmericanSouth and included there in regional

flattened into flakes to allow them to becooked more quickly.

Quick-cooking oats—These are flat-tened oats cut more finely to reduce cook-ing time.

Instant oatmeal—Cooked merely byadding boiling water, these oats of conve-nience are pre-cooked in the manufacturingprocess and rolled very thin to make cook-ing even quicker. A trade-off may be thatthese oats are less flavorful. In addition,flavorings, salt, and sugar are often added toinstant oatmeal.

Oat flour—Flour made from oats is alsoavailable and can be combined with wheatflour in breads and other leavened foods.

Oat bran—This is a fine meal madefrom the outer layers of the grain. It can bepurchased and used separately, but it maybe a part of other oat products.

Preparation TipsOld-fashioned oats and quick-cooking oatsusually can be interchanged in recipes.Instant oats, however, are not interchange-able because the additional processing theyundergo softens the oats so much that,when combined with liquid, they can makebaked goods mushy or gooey. Most typesof processed oats are cooked by simmeringthem in water (steel-cut oats require twoparts water for one part oats; for all othertypes of oats, use one part water for one partoats ) until they are softened and cooked.Oat flour contains minimal gluten andmust be mixed with other types of flour sothat baked goods will rise as desired. Usingoat flour results in baked goods that areoften more dense than similar productsmade with other flours.

Serving SuggestionsAll types of processed oats make a terrifichot cereal. Oats are also one of the main

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grains in granola (and many snack foods).Unfortunately, granola and many snackfoods are high in fat, particularly saturatedfats, the type linked to cardiovascular disease.This can offset the health benefits of oats.Oats can be added to muffins, cookies, andbread for a different texture. Some typesof European soup and stew recipes call foroats as thickening agents. Steel-cut oatscan be added to some scone recipes for addi-tional crunch and a nutty flavor.

QuinoaIt is hailed as the super grain of the future,but the accolades are a little misleading.Quinoa (a name supposedly derived fromthe Spanish word for “fantastic”) is not reallya grain. It is the fruit of a plant that belongsto the same botanical family as beets. Thequinoa plant reaches a height of 3 to 10feet and produces flat, pointed seeds thatrange from buff to russet to black.

So why all the praise for quinoa?Quinoa is relatively easy to cultivate andwithstands poor soil conditions and alti-tude. It also packs a nutritional punch inits tiny seeds. It contains more protein thanmost grains and offers a more evenly bal-anced array of amino acids, the buildingblocks of protein. It is higher in minerals,such as calcium, phosphorus, magnesium,potassium, copper, zinc, and iron, thanmany grains.

Quinoa seeds can be cooked or groundinto flour. Several types of pasta are madefrom quinoa flour. The leaves of the plantalso are edible, and the seeds can be sproutedand eaten.

Preparation TipsQuinoa is cooked in the same way as rice,although it cooks in about half the time.Its flavor is delicate, and some describe it

as hazelnut-like. Before cooking, it isimportant to rinse quinoa seeds until thewater runs clear. They are covered with abitter, powdery resin that can result inan unpleasant taste if it is not removed.Quinoa flour has a low gluten content. Itcannot be used alone in baked goodsbecause they will not rise properly.

Serving SuggestionsQuinoa is cooked like rice and makes anexcellent substitute for it. “Toasting” thequinoa grains in a hot skillet before boil-ing gives it a roasted flavor. Adding cookedvegetables and fresh herbs also complementsits delicate flavor. Quinoa flour can be usedin many baked goods. Quinoa also makesan excellent hot cereal and can be added tosoups and stews. Quinoa pasta is cookedand used like traditional types of pasta.

RiceMost typically viewed as a side dish in Westernnations, rice is the main entrée when therest of the world sits down to eat, providingup to half the calories in a typical daily dietin many Asian countries. Rice is also astaple in Africa.

Most of the world’s rice is grown inAsia. The plant, which grows from 8 to 12feet in height, can withstand a wide rangeof climate conditions, but it grows best inhot, humid areas. Branching stems fromthe plant produce flowers, which form therice grains when fertilized. There are morethan 8,000 varieties of rice.

Rice is commercially classified by itsgrain size:

Short-grain (round-grain) rice—Short-grain rice is round or oval and less than 1/5inch long. It has a higher starch contentthat results in this rice being sticky aftercooking. This kind of rice is also called


Italian dishes, and aromatic rices. Generally,aromatic rices—sometimes referred to asperfumed rices—are long-grain types ofrice and have a distinct flavor typically com-pared to that of popcorn or nuts. Basmatirice has a nut-like aroma and a rich, butteryflavor. It is widely used in Indian andPakistani cuisine. Jasmine rice is cultivatedprimarily in Southeast Asia and has a softtexture. Glutenous, or sweet, rice has ahigh starch content and is used in Asiancooking to thicken sauces and makedumplings and for some types of desserts.Rice also can be milled into fine, powderyflour, which can be used in baked goods.

Store rice in an airtight container. Brownrice, which naturally contains oil, keeps forabout 6 months, but it is subject to rancidity.Its shelf life can be extended, however, bystoring it in the refrigerator in an airtightcontainer. White rice can keep for up to ayear. Cooked rice can be stored in the refrig-erator for several days, but it will last for 6 to8 months when kept in the freezer.

Preparation Tips Preparation varies according to the type ofrice used. In general, however, rice is

have been partially cooked and then dried,are available.

White rice is the most popular form ofrice. One reason is that the milling process,which removes the husk, bran, and germ,makes the rice cook more rapidly and extendsits shelf life. Unfortunately, it’s also the leastnutritious form of rice. In Western nations,rice is enriched, meaning nutrients such asiron, niacin, riboflavin, and thiamin arereturned to the rice before it is sold to con-sumers. Parboiled rice has been processed topreserve some of the nutrients during milling.

Instant rice is white rice that has beenmilled, cooked, and then dehydrated. Ittakes about 5 minutes to cook, and itsnutritional content is generally equivalentto that of white rice because most instantrice is enriched.

Specialty types of rice include arboriorice, which is round white rice used in

pearl or glutenous rice (although there isno gluten in it).

Medium-grain rice—Medium-grainrice is up to 1/4 inch in length. It remainsfirm and light when cooked and retainsmore moisture than long-grain rice.

Long-grain rice—This rice is more than1/4 inch in length. The grains are muchlonger than they are wide. They tend toremain separate when cooked and are drierthan shorter-grain rice. Most rice grownin the United States is long-grain rice.

Each type of rice comes in both brownand white forms. Brown rice has only thetough, fibrous hull removed from the ricegrain during processing. Because of this,it retains most of its nutrients, whichinclude fiber (bran), potassium, phosphorus,and trace minerals. It also is chewier, has astronger flavor, and takes longer to cook.Quick-cooking forms of brown rice, which

The delicate flavor of quinoamixes well with cooked vegetablesand fresh herbs.

INFUSING RICE WITH FLAVOR

Extra flavor can easily be added torice as it cooks. One way is to takethe desired spice or herb, mix it witha small amount of cooking oil(about a teaspoon or less), and add itto the water just before adding therice. Spices and herbs also can beadded to rice after it is cooked.Spices and herbs that pair well withrice include cumin, caraway, basil,cilantro, mint, and parsley.

cooked by adding it to liquid (two parts waterto one part rice) and then simmering it untilthe liquid is absorbed. Both brown riceand parboiled rice may require longer cook-ing times; brown rice may need to simmerfor up to 40 minutes, for example.

Cooks differ about whether rice shouldbe rinsed before cooking. Some believethat rinsing rice prevents stickiness.However, rinsing domestic rice can washoff nutrients added during processing. Aquick tip: to prevent stickiness, don’t stirthe rice while you are cooking it. Cookingrice in a vegetable, beef, or chicken stockis a low-fat, low-calorie way to add flavorto rice before serving. Rice flour is gluten-free. It must be combined with higher-gluten flours (such as wheat) in baked goodsor they will not rise as desired.

Serving SuggestionsFew grains are as versatile or well loved asrice. It can be served as a pilaf, which canbe jazzed up by adding cut-up vegetablesand seasonings. Rice can be added to soups,stuffings, and salads. In particular, it makesan excellent replacement for potatoes. Ricealso serves as the base for vegetarian dishes.Used as the foundation for stir-fry dishes,it offers the perfect opportunity to make agrain the centerpiece of a meal, instead ofhaving the usual—and less healthful—focuson meat, poultry, or seafood. Rice flourcan be used to thicken sauces.

A note about prepared rice mixes:although popular, they’re often more expen-sive than plain rice and typically contain asignificant amount of sodium. Rice is easyto cook on its own. Try adding yourfavorite herbs and seasonings; you canchoose how much (if any) salt you use. Itwill likely taste just as good as or better thanthe boxed rice dishes, and it will almostalways be healthier.

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may be used whole, cracked, or rolled likeoats, but they are generally ground into flour.

Rye flour comes in several differentvarieties. Light rye flour has most of thebran removed. Dark rye flour retains mostof the bran and germ and is a source ofmagnesium, trace minerals, folic acid,thiamin, and niacin.

Dark rye flour is traditionally used tomake the dark, strongly flavored Germanbread called pumpernickel. Rye also is usedin many alcoholic beverages, includingwhiskey and some types of vodka.

RyeRye belongs to the same botanical family aswheat and barley. The plant is indigenousto Europe and Asia. The plant itself is oftenbushy at the base and stands 5 to 8 feet high.Rye grows well in areas where the soil is toopoor and the climate too cool for wheat.

Rye grains have the same elongatedshape as wheat grains. The color rangesfrom buff to gray. The husks are removedduring milling, but usually much of thegerm and bran remain, which enhances thenutritional value of rye products. The grains

Varieties of rice (clockwisefrom the top): jasmine,basmati, arborio, white,and brown (center).


work for almost all baked goods and pasta.Wheat also is used in the manufacture ofbeer and whiskey.

The three major types of wheat are:Hard—Hard wheat is high in protein

(10 to 14 percent). It is also high in glutencontent, which gives the flour elasticity andmakes it particularly suitable for yeastbreads.

Soft—The low-protein (6 to 10 percent)flour is lower in gluten. It’s often used tomake “softer” baked goods, such as cakes.

Durum—This is the hardest wheatgrown and is highest in gluten. Despitethat, it is not used in baked goods. Instead,it is used to make semolina (see sidebar:What Is Semolina? page 287), the mainingredient of pasta.

WheatWheat is among the oldest of grain crops.Major wheat-producing areas include theUnited States, whose Great Plains are con-sidered the “breadbasket of the world,”Canada, China, western Europe, Ukraine,Kazakhstan, Russia, India, Pakistan, andAustralia.

Wheat is an annual plant that growsbetween 2 and 4 feet high, depending onthe variety of wheat grown and growingconditions. The grains are contained in abearded spike developed by the plant.Unlike many other grains, it can be difficultto cultivate. Nevertheless, it is easily oneof the most common grains grown aroundthe world. Only rice rivals it in production.

Most of the wheat grown in the worldis eaten by humans—often in the form ofbread. Wheat’s high gluten content makesit particularly well adapted for this use.Because of this, wheat flour is the frame-

Like most grain products, rye should bestored in airtight containers to retard spoilage.

Preparation TipsWhole rye grains are often cooked in thesame way as rice, that is, simmered in wateruntil they are tender. However, rye grainsshould be pre-soaked in water several hoursto speed up cooking. Rye flour has littlegluten, and therefore breads in which it isthe main flour are denser because they donot rise as well. However, rye containsseveral long-chained 5-carbon sugars (pen-tosans), which have a high water-bindingcapacity. This trait helps rye bread retainmoisture better than wheat bread.

Serving Suggestions Use dark rye flour to make your ownpumpernickel bread. Also, substitute darkrye flour in place of some of the other flourin baked goods to add a nutty flavor.

Traditional methods for growingrice include the manual tasks ofsowing the seeds, transplanting,and harvesting by hand.

THE RYE AND ERGOT

CONNECTION

The poor soil and moist climate inwhich rye grows are also favorableconditions for the growth of afungus called ergot, which can growon moisture-laden rye kernels.Ergot has long been known to havemedicinal properties, and today it isused in medications given duringchildbirth to promote contractionsof the uterus and control bleeding.It also is used in some migraineheadache medications. Ingesting toomuch of it, however, may lead tohallucinogenic effects. A derivativeof ergot is lysergic acid diethylamide(LSD). Modern milling processesclean rye grains and remove any thatmay be contaminated with ergot.

Wheat also is classified according tothe time of year it is planted. Spring wheat,as its name suggests, is sown in the spring.Winter wheat is grown in areas with moremoderate winters and is sown in the latefall.

Literally thousands of products aremade from wheat—flour, bread, and pastaare just the fundamental items. Whole-wheat products, however, are the mostnutritious because they have not beenmilled as extensively as more refinedproducts. Whole-wheat products includethe following:

Cracked wheat—As the name implies,this is wheat seed that has been broken intosmall pieces. It can be finely or coarselycracked.

Bulgur—A popular ingredient in manyMiddle East dishes, bulgur is a type ofcracked wheat that has been steam-cookedand dried. Because of this, it does notrequire as much cooking time as otherwhole-wheat products. Bulgur is used formaking tabbouleh (a well-known MiddleEast cuisine favorite), cereal, and pilaf. Itis available in a variety of grinds, from fineto coarse.

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is added to bread for extra crunch andnutrition. Wheat flakes make excellent addi-tions to hot cereals or baked goods. Wheatgroats have a strong, nut-like flavor. Theyare used in bread doughs or soups or areserved on their own as a pilaf, for example.Wheat groats also can be eaten sprouted.

Farina—A breakfast favorite, farina isperhaps better known as Cream of Wheat.It is made from the endosperm of the wheatseed, which is then milled very finely.Farina can be used in dumplings, maindishes, or desserts, particularly in Indianand Greek cuisine.

Wheat flakes—Also known as rolledwheat, these are wheat seeds that have beenflattened. They look like rolled oats,although they are slightly larger and thicker.Although it might be easy to picture theseas the main component of many cold break-fast cereals, wheat flakes are not the productused in these cereals.

Groats or wheat berries—These areother names for wheat seeds sold whole.Because they have undergone very littlemilling, these are among the most nutri-tious of wheat products.

Preparation Tips If buying whole-wheat kernels in bulk, washthe product before use to remove debris.Those that are packaged typically do notneed to be rinsed.

The various forms of whole wheat thatare used in hot cereals or served as sidedishes are generally cooked by adding waterto them and simmering until the water isgone. Cooking time varies, although ageneral rule is that cracked wheat requiresless cooking time than whole wheat. Mostwhole-wheat products have cookinginstructions on their labels. Because thewheat germ contains fat, whole-wheat grainand products made from it should be refrig-erated to prevent spoiling.

Serving SuggestionsWhole-wheat products can be served ontheir own as a hot cereal or pilaf. They alsocan be added to other dishes for extra nutri-tion and taste. Cracked wheat, for example,

ANATOMY OF A WHEAT SEED

The wheat seed, sometimes referredto as a wheat berry, is comprised ofthree parts:

Wheat germ—This is the sprout,or embryo, found inside the wheatseed. It is oily and is a highly con-centrated source of nutrients.Products made from wheat germ (an excellent source of vitamin E)include wheat germ oil and toastedwheat germ.

Wheat bran—The wheat bran isthe tough outer covering of thewheat seed. The bran is typicallyremoved during milling. Thisprocessing is unfortunate becausethe bran is an excellent source ofinsoluble fiber. Cooks often use it toadd taste and nutrition to meat loaf,casseroles, and baked goods.

Endosperm—The endospermconstitutes the majority of the materialwithin the wheat seed and is meantto nourish a seedling. Most of theprotein and carbohydrates and smallamounts of vitamins are in theendosperm. It is composed mainlyof starch and is the main ingredientin wheat flour and other wheatproducts.

WHAT IS TRITICALE?

Triticale is a 20th-century hybridthat is a cross between wheat andrye. It combines the nutritionalbenefits of both: the high proteincontent of wheat and the high lysinecontent of rye. Several varieties areunder cultivation. Researchers arestudying ways to improve the yieldand adaptability of this unique crop.

Wild RiceNot really a rice, although closely relatedto it genetically, wild rice is actually anaquatic grain. It is the seed of a marsh grassthat grows in the northern Great Lakes areaof the United States. It is known for itshazelnut-like flavor, dark-brown color, andchewy texture. American Indians, whoonce waged wars over areas where wild ricegrew abundantly, have harvested it forcenturies. These indigenous peoples calledwild rice “mahnomen,” meaning “preciousgift from the gods.”

First domesticated successfully in the1950s after many attempts to mimic themoist, murky conditions where the wildrice-producing grass grows best, wild riceis now grown commercially in the UpperMidwest and in California. The crop isnow worth more than $20 million annually.Most wild rice is eaten whole, but it alsocan be ground into flour.


Grain Products

BreadBread is such a fundamental food that theword “bread” itself is often equivalent to“food” or “money” in many parts of theworld. Although it is a simple food, breadrequires the conversion of grain into flour,leavening ingredients, and a means ofbaking. Bread also plays a role in manycustomary rituals, such as the breaking andblessing of bread in religious rites.

Although there are hundreds of differ-ent types of bread, the main types areleavened (meaning raised) and unleavenedbreads. There are also quick breads, inwhich baking powder or baking soda is usedas a leavening agent.

The main ingredients in most breadsare the following:

Flour—The powdery material fromground grain, flour is the main ingredientin bread. Because of its high gluten content,wheat flour lends itself best to breadmaking. The gluten, when mixed withwater, gives the bread dough elasticity. Thisallows the dough to expand when the yeastferments, yet it is strong enough to containit. The result is light and airy bread. Anygrain can be used to make bread. In coun-tries where wheat is less readily available,grains that are used include millet, barley,rye, and oats.

Liquid—Water is the most commonliquid in bread making, but beer, milk, andfruit juice also can be used. Liquid isneeded in raised bread to allow the glutenin flour to do its work. The type of liquidused can result in the bread having differentproperties. Water, for example, will resultin a thick crust.

Yeast—Yeast is a one-celled organismthat is used to leaven bread. Unleavenedbreads and quick breads do not contain

Preparation TipsWash wild rice before cooking. The basicpreparation recipe for wild rice is to place1 cup of wild rice in a saucepan with 4 cupsof water (chicken or beef stock can beadded for flavor). Bring the mixture to aboil and then reduce the heat. Simmer therice covered for 40 to 50 minutes until itis tender and most of the grains have splitevenly.

Serving SuggestionsWild rice is mixed into a multitude ofdishes, from everyday cooking to gourmetcreations. Use cooked wild rice in place ofpasta products in casseroles or salads. Itcan be used in place of bulgur in tabboulehsalads or as the base for stir-fry dishesinstead of white rice. Mixed with vegetablesor small amounts of meat, poultry, or fish,wild rice provides the base for an excellententrée.

yeast. When yeast ferments the substancesnaturally present in flour, it produces a gascalled carbon dioxide. Bread rises as thegluten in the dough traps this gas. Yeast isalso responsible for bread’s delicious aromaand gives it its flavor.

Salt—Bread can be made without thisstaple, but salt does several things when itis added to dough. It adds flavor, helpsstrengthen the gluten, and helps regulateyeast production.

Optional ingredients—Two ingredientsthat do not have to be added to bread butoften are include sugar and fat. Sugar pro-vides a ready food source for the multiply-ing yeast, adds flavor to bread, and helps itstay moist. Fat is often used in commercialbread making. It adds flavor and tender-ness. In addition, it gives the dough moreelastic qualities, allowing it to expand more.

The most common type of bread eatenin the United States is made from refinedwhite flour. Although enriched duringprocessing and baking, not all of thenutrients lost when the flour is refined arereturned to it. A more nutritious choice iswhole-wheat bread. Whole-wheat bread ismade from flour ground from whole-wheatgrains—meaning the bran and the germalso are used. Make sure the label indicatesthat only whole-wheat flour was used.Otherwise, whole wheat or cracked wheatmay have been added to white flour.

Common types of breads are as follows:Bagels—Once only an ethnic delicacy,

bagels have gone mainstream and are nowenjoyed by just about everyone as a break-fast main course, the foundation for a sand-wich, or a nutritious snack. These donut-shaped rolls are made from flour, yeast,and salt. Tradition calls for them to beboiled before they’re baked—a process thatgives them a characteristic shiny appearance

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Flat breads—Named for their shape,flat breads are rolled out and allowed to riseonly minimally. They are baked only untilthey are soft. Pita bread (sometimes referredto as pocket bread) is a common type offlat bread. Other types include crackersand tortillas, which are commonly madefrom corn.

and chewy texture. Bagels can be flavoredin many ways, although favorites includeonions or raisins. A word of caution: gen-erally a nutritious food choice, bagels canbe high in calories depending on their size,ingredients, and choice of topping. Checkthe label or ask the deli for nutrition infor-mation so you know what you are getting.


French bread—Sometimes referred toas baguettes because of the traditional elon-gated shape of the loaf, French bread has athick, shiny crust and a chewy texture.Coating the dough with egg whites beforebaking gives the crust its characteristic prop-erties. The bread is traditionally made with-out preservatives.

Pumpernickel—Rye flour gives thisbread its hearty flavor and its dense, chewytexture. Rye flour does not contain as muchgluten as wheat flour and, therefore, thebread does not rise as much as bread made

with wheat flour. Caramel or molasses givesit its dark color.

Rye bread—Rye bread also is madewith rye flour, but the flour is usually mixedwith wheat flour during preparation. Lookat labels to determine how much rye floura bread contains. As little as 3 percent isall that is needed to call it rye bread.

Sourdough—Bread aficionados knowthis bread for its characteristic tangy tasteand smell. The leavening for sourdoughbreads is a type of bacterium, such asLactobacilli, that produces carbon dioxide

(to leaven the bread) and lactic acid (for asour taste). Sometimes both bacteria andyeast are in the bread starter, in which casetwo types of fermentation occur. This isthe type of starter used for San Franciscosourdough breads.

Always buy the freshest bread possible.Look at expiration dates on packages, andcheck to ensure there is no mold growthon the bread. Check labels to find out howmuch fat or salt has been added. If pur-chasing whole-grain or so-called multi-grainbread, check labels to find out how much

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whole-grain flour has been used. Often, itis mixed with more refined types of flour.

Preparation TipsExperimenting with different flours is anexcellent idea, allowing you to add bothtaste and nutrition to regular recipes. Keepin mind the gluten content of the flour youare working with, however. Otherwise, theresult may not be as desired. It may take afew tries to find out how much rye flour,or wheat bran, you should add. Loaves ofbread should be stored wrapped to keepthem from drying out. Sliced bread willkeep for up to a week at room temperatureand for about 2 months in the freezer.

A quick note about nutrition: toastingbread can reduce the amount of some keynutrients by as much as 20 percent.

Serving SuggestionsBread can be used as slices, cubes, or crumbs.Hollowed-out loaves of bread make simple,edible containers for soups or dips. Breadcut into small pieces was the most commonthickening agent in early European cooking,particularly poultry stuffing. Bread crumbsare often used to add body to foods, such assteamed pudding, sausages, and meat loaf.Bread croutons, or “little crusts,” are addedto soups and salads for texture and taste.Try using different breads—such as pitabreads—to give sandwiches a different twist.

CerealsAlthough cereal has traditionally been asynonym for grain, most people think of ittoday as the food that comes packaged in abright box and is poured into a bowl ofmilk in the morning for breakfast.

Hundreds of cereals are available in justabout any American supermarket today.Dr. John Harvey Kellogg, inventor of a

flattened, toasted wheat flake in the late1800s, would probably be surprised at theenthusiasm for his invention and the deriv-atives of it.

For several decades after Kellogg’s wheatflake was introduced (followed closely bycorn flakes and shredded wheat), marketerstouted the cereals as the key to both healthand vitality. Today, corn, wheat, oats, andeven some lesser-known grains such asamaranth and quinoa are puffed, popped,baked, shredded, or processed into “Os,”letters of the alphabet, and even in the shapeof popular cartoon characters.

Unfortunately, cereal’s reputation as ahealthful food has suffered. Many cereals are

a wise breakfast choice, but too many of them(particularly children’s cereals) also have sugarand artificial flavorings and colors added tothem. Granola-based cereals and many thatpurport to be rich in oat bran or fiber alsomay be high in fat. Checking the labels tosee what you are getting is always a good idea.One ingredient to look for in particular ishydrogenated fat, which contains a type offat called trans fatty acids. Trans fatty acidshave been linked to an increased risk of car-diovascular disease.

Preparation TipsConsider the nutrition of the other mainingredient in a bowl of cereal: milk. Thetype you choose can have a major effect onthe nutrition of a meal based on a bowl ofcereal. Choose skim milk. Skim milkreduces calories and saturated fat signifi-cantly yet provides the same nutrients aswhole milk.

Whole grains for hot cereal can bepurchased at specialty stores and in thenatural food aisle of many supermarkets.Follow label instructions for cooking.

PALMITATE IN CEREALS

Many people, particularly those who are watching fat intake closely, wonderwhether palmitate, a common ingredient in cereals, is the same as palm oil. Palmoil is high in saturated fat—the type of fat linked most closely with cardiovasculardisease. Palmitate is a form of palmitic acid, one of the saturated fatty acids foundin palm oil. Vegetable fats, such as soybean oil, also contain palmitic acid. However, cerealmanufacturers add a very small amountof palmitate to stabilize vitamin Aand maintain the nutrient'spotency. You will often see theingredient listed as “vitamin Apalmitate.” There is no need toworry about the tiny amounts of palmitate added to cereals.

Serving SuggestionsTry adding cold cereal to reduced-fat ornonfat yogurt for a crunchy, creamy treat.Or, top off cold cereal with sliced fruit ofyour own choosing. Fruit added to cerealsby manufacturers is often high in sodiumand sugar, and usually there is not a lot ofit in the box. Add nutrition to a bowl ofhot or cold cereal by sprinkling wheat branor germ over it.

FlourFlour is the powdery substance made fromgrinding grains. Flour has been used bynearly every culture in the world for makingfoods—usually breads—that are staples inthe diet. Wheat is usually used, but flour

286 Part II Encyclopedia of Foods

The characteristics of flour depend onthe type of material used to make it. Becausemost flour is used to make bread and otherbaked goods, most flour is ground fromwheat. The high gluten content of wheatworks well in leavened bread, leading to alight and airy finished product. Most wheatflour contains a combination of flour fromhard and soft wheat. Hard wheats containmore protein and gluten, and soft wheatflours make for a more delicate texture.

Types of flour include the following:All-purpose flour—This is what is typ-

ically on the shelf at the supermarket. Ablend of hard and soft wheat flour, all-pur-pose flour has a wide range of uses andworks well in breads or pastries. Look at

can be ground from almost any grain andsometimes is ground from potatoes,peanuts, chickpeas, lentils, and edible rootsof plants.

Flour was traditionally ground by handor by stone, but today’s flour undergoes anextensive process in which grain seeds arepulverized by steel rollers. More refined flourhas the bran and the germ—and thus, thenutrition—removed from the seed. Flouris mostly composed of the seed’s starchyendosperm. However, the germ and branare returned to the flour at the end of themilling process in whole-grain flours. Forother types of flour, nutrients are returnedat the end of the process, although not allof them are returned. Check the label to seewhether the flour has been enriched.

Imagine what it would be like if eating pizza, pasta, mostbreads, cookies, cakes, candy bars, canned soup, or luncheonmeats or drinking a beer left you with cramps, diarrhea,anemia, and even osteoporosis. For many people with celiacdisease, that is a reality.

Celiac disease, also called celiac sprue, is a hereditarydisease that occurs when a protein called gluten found inwheat, barley, rye, and possibly oats generates an immunereaction in the small intestine of genetically susceptiblepeople. As a result, tiny hair-like projections in the smallintestine, called villi, shrink and sometimes disappear. Thevilli then are not able to absorb nutrients from food, and theresult is abnormally colored, foul-smelling stools and weightloss. This malabsorption also can deprive the brain, nervoussystem, bones, liver, and other organs of nourishment andcause vitamin and mineral deficiencies that may lead to other medical problems.

About 1 in 500 people in the United States has celiacdisease—about 500,000 Americans. Some speculate thatceliac disease has affected humans since they first switchedfrom a foraging diet of meat and nuts to a cultivated diet thatincluded high-protein grasses such as wheat. Physicians havegained an understanding of the disease and how to treat it in

only the past 50 years. Today, people with celiac disease areable to lead nearly normal, healthy lives.

A gluten-free diet—a lifelong and complete avoidance ofwheat, rye, barley, and oats and any foods that contain them—is the only way to treat this disease. Following such a diet isnot as easy as it seems because many processed foods andmedications contain gluten.

Once gluten is removed from the diet, the digestive tractbegins healing within several days. Significant healing andregrowth of the villi may take several months in youngpeople and as long as 2 to 3 years in older persons.

Foods allowed in a gluten-free diet include fresh meats,fish, poultry, milk and unprocessed cheeses, dried beans,plain fresh or frozen fruits and vegetables, and gluten-freegrains such as corn and rice.

Identifying gluten-free foods can be difficult. People withceliac disease should discuss their food selections with theirphysician and a registered dietitian. A dietitian also canadvise how best to improve the nutritional quality of a diet.Food manufacturers can be contacted to find out whether aproduct contains gluten. Celiac disease support groups andInternet sites also may have information on the ingredientsfound in food products.

CELIAC DISEASE

the label to see whether the flour has beenbleached. Manufacturers often bleach it towhiten it. One result is that the flour mayhave more gluten. Unbleached flours, how-ever, may have more flavor.

Bread flour—A specialty flour used forbread making, this flour has a higher glutencontent.

Cake flour—Made exclusively of softwheat, this very refined flour gives cakes alight, soft texture. Because it is so refined,it has a low gluten content and cannot beused to make raised breads. Pastry flour isa less refined version of cake flour.

Durum flour—Made from hard wheat,durum flour is often used in pasta becauseit is high in gluten.

Gluten flour—This flour undergoes amanufacturing process so that its glutenhas about twice the strength of regular flour.It is useful for adding to recipes to balanceflours that are low in gluten.

Self-rising flour—This flour containssalt and a leavening agent, such as bakingsoda. It should not be used in yeast breads.In addition, leavening agents in this flourcan lose strength with age.

Whole-wheat or whole-grain flour—This is flour that has the wheat germ andbran (or the bran and germ from the grainbeing used) that were removed duringmilling added back before it is packagedfor consumers. Sometimes this is calledgraham flour. This type of flour is higherin nutrients.

Preparation TipsProper storage of flour is essential becauseflour can spoil—sometimes quickly underthe right conditions. The result is an objec-tionable odor and inferior baked products.

How to store flour depends on the typebeing used. It is best to store whole-grainflours in airtight containers in the freezer.

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only semolina, which does not absorb asmuch water and is pleasantly firm whencooked al dente (slightly firm).

Pasta also may include other ingredi-ents. Some doughs have a little egg added.Other ingredients may include soybean andmung bean flour, vegetables (spinach, toma-toes, beets, carrots), gluten, whey, herbs,spices, and flavorings. Color can be pro-vided by vegetable purées or food coloring.

Pasta comes in literally hundreds ofshapes, sizes, thicknesses, and colors. TheU.S. Food and Drug Administration(FDA), however, groups it all into two maincategories:

Macaroni—This includes just aboutevery pasta shape and size. The FDA requiresthat macaroni be made from durum wheatflour or semolina. Ingredients such as salt,eggs, and flavorings also may be added.

Noodles—Noodles are generally madewith softer durum wheat flours thansemolina and contain egg. In addition, theamount of egg they can contain is limitedto 5 1/2 percent of weight or less.

The shape and choice of the pasta youchoose depend on what you like and howit will be served. A general rule is thatthinner pastas are best in soups and stews.

Whole-grain flours will stay fresh for up toa year this way. Whole-grain flours includethe germ of the grain, which containspolyunsaturated fat. This fat is susceptibleto oxidation and rancidity the longer it isexposed to air.

Refined flours have only the starchyendosperm of the grain. Such flours can bestored at room temperature up to a year orin the freezer for up to 2 years. Airtight con-tainers will keep refined flours tasting fresh.

Because flour can spoil, it may be wiseto purchase flours in small quantities soyou use them up more quickly.

Serving SuggestionsFlour is the basis for most baked goods.Although wheat flour is typically used, othertypes of flour can be used to boost flavor andnutrition. Flour also typically is used as athickening agent in soups, stews, and creams.

PastaThe origins of this popular and versatilefood are lost in the mists of history; severalcountries (China, Japan, and Italy, just toname a few) claim credit for pasta. Nearlyevery country, however, has some pastavariation to claim as its own.

The term “pasta” is used broadly andgenerically to describe a wide variety ofnoodles made from dough. The word“pasta” itself is thought to be derived fromthe Italian word for paste.

The main ingredients in pasta doughare flour—which is usually made fromdurum wheat and is called semolina—anda liquid. The dough is rolled out, cut orpressed into the desired shape, and readiedfor sale. Pasta is sold fresh, frozen, or dried.Imported dried pasta is considered superi-or to American-made products, mainlybecause the imported pasta is made with

WHAT IS SEMOLINA?

Semolina is a yellow, granular flourthat is ground from durum wheat.The word is derived from the Latin“simila,” which means fine whiteflour. Semolina is made from theendosperm of the durum wheat seed. It has a high protein content.Although it can be used in a varietyof baked goods, semolina mainly isused to make pasta.


PASTA COOKING TIMES

Type

Dried FreshPasta (in minutes) (in minutes)

Cannelloni 8 1/2-2Shells 10 3Farfalle (bowties) 7-10 2-3Fettuccine 8-9 1 1/2-3Lasagna 10 2-4Linguine 5-7 1 1/2-2Macaroni 9-10 Not availableRavioli Not available 7-9Spaghetti 7-9 2-3Tortellini 9-11 7-9

Pasta that is curved or tubular is thoughtto soak up creams and sauces better.

The color and crispness of dried pastadetermine quality. White pasta should beslightly golden and translucent, not grayishor cloudy. Spaghetti should have thespringiness of fresh twigs. A good-qualityflat noodle will fracture in a jagged linewhen broken and not look starchy. Checkfresh pasta for expiration dates.

Dried pasta should be stored airtightin a cool, dry place and can be kept almostindefinitely. Fresh pasta should have apleasant aroma. It is highly perishable andwill keep for several days in the refrigeratorand for up to a month in the freezer.Cooked pasta will keep in the refrigeratorfor up to 5 days.

Preparation TipsPasta is cooked by adding it to boiling water.If desired, add a pinch of salt for flavor anda small amount of oil to the water. The oilwill help prevent the pasta from becomingsticky. Then, cook the pasta until it is done.Doneness is mostly a matter of taste—howfirm or soft do you like it? Many cooks usethe term “al dente” in reference to pastadoneness. Al dente simply means cookingthe pasta until it is firm to the bite.

Cooking time varies, however, depend-ing on whether the pasta is fresh or dried.It also depends on whether the pasta ismade from soft or hard flour. Generally,pasta made from hard wheat flour is cookedlonger than pasta made from soft wheatflour. Fresh pasta cooks much faster thandried pasta.

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Asian noodles come in varying lengthsand widths. Chinese wheat noodles areusually made from wheat, water, and salt,and eggs are sometimes added. In Japan,wheat noodles are classified by size: thinnoodles are called somen, and thick noodlesare called udon. Other types of noodlesare the following:

Buckwheat noodles—Called soba bythe Japanese, these noodles can be pur-chased fresh or dried.

Mung bean noodles—These noodlesare transparent and sometimes referred toas cellophane noodles. They are added tovarious dishes, including many soups.

Rice noodles—Made from rice flourand water, rice noodles vary widely in sizeand texture.

Preparation TipsNoodles should be soft and look fresh. Yourbest bet for fresh noodles is to buy themfrom an Asian specialty food store.Cooking methods vary, as do cookingtimes. Most noodles, however, are cookedinitially by adding them to boiling water.Some noodles may need to be soaked beforecooking. Follow package instructions.

Serving SuggestionsAlthough fried Asian noodles are added tovarious dishes, healthier alternatives includeserving chilled buckwheat noodles withlow-sodium soy sauce or adding variousAsian noodles to soups and stews. Asiannoodles can also be added to stir-fry dishesor mixed in salads with cooked vegetablesand strips of cooked chicken or beef.

If desired, rinse pasta with cold waterafter removing it from heat. Some pastasused in baked dishes—such as lasagna,manicotti, and cannelloni—do not requireprecooking, but they usually require agreater amount of sauce, which is absorbedby the pasta as it cooks. Pasta that is cookedfor a long time loses slightly more of itswater-soluble B vitamins than pasta cookedal dente.

Serving SuggestionsPasta itself is low in calories and fat, butsauces that are heavy and fatty, as well as otheradditions, can negate pasta’s nutritionaladvantages. Fortunately, healthy optionsabound. Supermarkets offer a wide varietyof reduced-fat pasta sauces or those that arevegetable- and herb-based. Tomato-basedsauces are also easy—and quick—to makefrom scratch. Simply use several cans ofwhole, peeled tomatoes, crush them, andthen simmer them in a skillet until theyturn “saucy.” Add desired seasonings (garlic,pepper, and salt work well) and a smallamount of olive oil to the cooking mixture.Top with reduced-fat cheeses. Pasta is alsoexcellent served cold when tossed with alittle oil, vinegar, garlic, and fresh herbs.

Asian NoodlesNoodles have been part of Asian cuisine forcenturies and continue to play a central rolein many well-loved dishes. They are servedin ways most Westerners are familiar with:either chilled or hot, covered with a sauceor dressing, or added to soups or stews.

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Nutritionists have long recognized thatAmericans generally eat too many animal-based proteins. That’s one of the reasons the“meat group” makes up just a small segmentof the U.S. Department of Agriculture’s(USDA) Food Guide Pyramid. It’s also whythe Food Guide Pyramid no longer refers toproteins as “meat” alone.

Although most people associate proteinwith only meat, there are many other waysto add this critical nutrient to the diet. Thischapter covers the traditional animal sourcesof protein in the diet. It also introducesyou to alternative plant-based sources andprovides tips on incorporating a variety ofthese foods into a healthful diet.

Because of the wide variety of high-pro-tein foods, this chapter has been organizedinto the following sections to make it easierto learn about them:

Compared with other populations, Americans have always found plentiful sources of proteinsfrom both animal and plant sources. Ever since the 1800s, fueled by a growing American

cattle industry and refrigerated railroad cars, meat has been viewed as the key component to ameal. If you doubt that statement, think of the last time you were asked, “What’s for dinner?”Even if the menu included a balanced meal of green salad, glazed carrots, brown rice, and a smalllean steak, many people would respond, “We’re having steak.”

So important is the idea of meat — or protein of any kind — that it’s considered a meal inand of itself.

Protein is an important nutrient in the diet. That’s undisputed. The trouble is that mostAmericans consume too much of it, particularly animal-based proteins, which are high insaturated fat and cholesterol, both of which are linked to cardiovascular disease.

Most people need just 5 to 6 ounces a day of high-protein foods. That may sound like a lot, but it isn’t. A 2- to 3-ounce serving of meat is about the size of a deck of cards. Now think of the giant portions of meat and other high-protein foods often served at restaurants. Eating two to three times as much protein as you need in a day can easily be accomplished in just one restaurant meal.

• Poultry • Shellfish

• Eggs • Legumes

• Meat • Nuts and Seeds

• Fish

Poultry

When nomadic hunters and gatherers firstbecame farmers, they realized the impor-tance of raising birds. The egg could beeaten, the feathers were used for beddingand clothing, and the flesh made a fineroast. It also was economical to keeppoultry; cattle needed miles of grazing land,but a chicken could peck around a yard andkeep itself fed. Until mass production tech-niques, poultry meat was fairly expensive;

new technology has made poultry moreaffordable through breeding and produc-tion techniques.

Today, poultry is defined as any domes-tic bird used as food. There are manydomesticated varieties of poultry, includ-ing chicken, turkey, duck, goose, RockCornish hen, guinea fowl, and pheasant.Generally, all types of birds are sold fresh,frozen, or cooked. They can be purchasedwhole, halved, or in pieces, such as bonelessbreasts, strips, or medallions. Buying awhole bird is typically least expensivebecause additional processing adds cost.

Poultry is a versatile addition to anymeal and can be prepared with just aboutany cooking method. A recommendedserving, no matter how it is prepared, is stillabout 2 to 3 ounces ready to eat, withoutbone or skin.

High-Protein Foods Includes: Poultry, Eggs, Meat, Fish, Shellfish, Legumes, Nuts & Seeds


or more, after handling raw poultry. Inaddition, disinfect any surface or utensilthat came in contact with the raw bird.

Thorough cooking destroys any disease-causing organisms (pathogens) in meat.Use a meat thermometer and cook poultryuntil the internal temperature reaches 180°Fahrenheit. The center of the chickenshould be white with no sign of pink.

The following pages provide an overviewof the main types of poultry: chicken, duck,game birds, goose, and turkey.

ChickenThanks in large part to chicken’s low price,low fat, and high versatility, the amount ofchicken consumed in the United States hasincreased exponentially.

That wasn’t always the case. Eventhough chicken is one of the oldest livingspecies of animal, it was a rarity on thedinner table. King Henri IV of Francestated in his coronation speech that hehoped each peasant in his realm would have“a chicken in his pot every Sunday.” At onetime, only the rich (and chicken farmers)could manage the proverbial Sundaychicken. Today, thanks to modern pro-duction methods, almost anyone can affordchicken. In fact, adjusted for inflation,chicken is only a third the price it was 40years ago.

Chicken consumption also hasincreased because of increasing awarenessof the need to reduce fat in the diet.Chicken, as long as the skin is not eaten, isgenerally lower in fat than most other typesof meat. At least half of the fat in a chick-en is in the skin.

The government grades chicken qualitywith USDA classifications A, B, and C,which are based on meatiness, appearance,and how intact the skin and bones are.

StorageAlways keep poultry refrigerated at 40°Fahrenheit. Poultry can be stored in itsoriginal wrapping. If freezing, over-wrapwith airtight foil or freezer bags to preventfreezer burn. Frozen poultry can be storedfor up to 12 months if it is purchased wholeand 6 to 9 months if it is purchased aspoultry parts. Frozen poultry should alwaysbe defrosted in the refrigerator and cookedin less than 24 hours after thawing.Refrigerated poultry should be cooked within2 to 3 days.

Safety IssuesPoultry is a particular concern when itcomes to food-borne disease. The gas-trointestinal systems of poultry frequentlyharbor harmful microorganisms. Massslaughtering processes offer ample oppor-tunity for these organisms to contaminatethe meat. Outbreaks of Salmonella, a bac-terium that causes vomiting and diarrhea,are often associated with eating contami-nated poultry. Another microorganismfound on chicken is Campylobacter, a bac-

terium that can cause severe diar-rhea and stomach cramping.

At the store, avoid cross-contamination by puttingpoultry in plastic bags toprevent leakage ontoother foods. At home,prevent raw poultryfrom coming into con-tact with other foods by

using separate cuttingboards and utensils during

meal preparation. Alwaysquickly disinfect any surface orutensil that has come in contact

with any raw poultry. In addi-tion, wash hands with hot water

and soap, lathering for 20 seconds

NutritionAll poultry, which is defined as any domes-tic bird used as food, is a nutritional star.Classified as a complete protein, poultrymeat is a good source of phosphorus andzinc and an excellent source of niacin.

The fat content of poultry depends onthe bird. Goose and duck are the fattiesttypes of poultry. (See the Appendix:Dietary Reference Intakes, page 460.)However, poultry generally contains lessfat than meat from other animals. To elim-inate significant fat, do not eat the skin.Cooking the meat with or without the skinmakes little difference in fat content. Themeat will be more moist if the skin is left onduring cooking.

SelectionWhen buying fresh poultry, look for meatthat is supple and moist and has no dry ordiscolored patches. Another importantcriterion is odor. Avoid birds that have anobjectionable smell. Do not buy frozenpoultry that is dried out or is covered withfrost. A sure sign that a bird has beenfrozen, thawed, and refrozen is thepresence of pinkish ice on the carcass.

Grade A chickens, the highest grade, are usu-ally found in markets. Grade B chickens areless meaty, and grade C birds are scrawnieryet. B- and C-graded chickens often areused for processed and packaged foods. Thegrade stamp can be found within a shieldon the package wrapping, or sometimes ona tag attached to the bird's wing. Manyungraded chickens find their way to storesbecause grading is not mandatory.

Chickens called “broilers” are butcheredat about 7 weeks of age, when they weighbetween 2 and 4 pounds. The term “fryer”is often given to larger birds from this agerange. “Roasting chickens” generally weighmore than 4 pounds and are slaughteredwhen they reach 10 weeks. “Stewingchickens” — also known as hens or boil-ing fowl — range in age from 10 to 18months. They can weigh between 3 and 6pounds. Generally, they are used for stewsand soups because their meat is tougher.

Shoppers may also encounter other termsto describe chicken. A Rock Cornish hen(or game hen) is a chicken hybrid that weighsabout 2 pounds when butchered. Becausethere is relatively little meat on the carcass,each hen is typically considered 1 serving.

Another type of chicken in stores is calledfree-range chicken. According to the USDA,this term means that the chicken was allowedto roam outdoors. Depending on the man-ufacturer, the chicken may or may not havebeen fed a vegetarian diet free of hormones,growth enhancers, and antibiotics. Somebelieve that this special treatment results ina fuller-flavored chicken. One thing certainis that it adds to the expense. Most free-range chickens are far more expensive perpound than regular chicken.

A tip for shoppers: larger chickens area better buy because there is more flesh onthe bones. With smaller chickens, you donot get as much meat and you pay for bones.

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Serving SuggestionsChicken is extremely versatile. Because ofits popularity, entire cookbooks have beenwritten focusing on only this bird. It seemsalmost every ethnicity has its own way touse chicken — Indian curry chicken,Chinese stir-fry, Mexican chicken enchi-ladas, Spanish paella, and Italian chickenparmesan. Chicken’s flavor is enhanced byalmost any herb, spice, or condiment.

Frying is also a popular way to servechicken. However, this cooking methodadds extra fat and calories, detracting fromthe health benefits of eating chicken. Ifeating at a fast-food restaurant, choosegrilled chicken instead of chicken that hasbeen breaded and deep-fried.

Preparation TipsKeep chicken refrigerated until you are readyto use it, or freeze it and then thaw it in therefrigerator. Cut away any excess fat, butkeep the skin on while cooking to provideflavor, then remove the skin for a healthierentrée. Chicken lends itself to a variety ofcooking preparations, including baking,broiling, boiling, roasting, frying, braising,barbecuing, stir-frying, and stewing.Boneless chicken requires less cooking time.However, this type of chicken will taste morebland because the bones and the skin addthat real “chickeny” flavor. Yet, bonelesschicken picks up the flavors of other foods,herbs, and spices it is cooked with, such astarragon, ginger, garlic, and vegetables.

Roasted chicken

DuckDuck, or duckling, includes any of the 80different species of wild or domestic birdswith webbed feet. Today, several majorbreeds of duck are raised for their meat.These domesticated ducks may be threetimes larger than their wilderness-rearedrelatives.

Duck is very popular in Europe andChina, where more duck is eaten each yearthan chicken. In the United States, how-ever, duck is usually perceived as a specialholiday dish, if eaten at all, becauseAmericans annually eat less than a poundof duck per person. In contrast, Americanseat close to 50 pounds of chicken per year.

The consumption level may be lowerbecause Americans consider ducks to befatty and scrawny. The perception of ducksas fatty rings true, because ducks are one

weigh between 3 and 7 1/2 pounds. Olderducks are generally larger. Almost all duckssold in stores are frozen so that they areavailable year-round.

Preparation TipsFresh duck should have a broad, fairly plumpbreast; the skin should be elastic, not saggy.For frozen birds, the packaging should betight and unbroken. Frozen duck should bethawed in the refrigerator, a process that takesfrom 24 to 36 hours, depending on the sizeof the bird. Duck should not be refrozenonce it has been thawed.

Before cooking, all visible fat should beremoved. Also, prick the skin with a forkto help the fat melt and drip away from thebird during roasting. Some cooks alsoremove the skin and underlying fat. Cookwhole birds to 180° Fahrenheit, breasts to170° Fahrenheit, and legs, thighs, and wingsto 180° Fahrenheit.

Serving SuggestionsDuck can be prepared in a variety of ways,including roasting, braising, and broiling.Ducklings are best roasted in the oven ona rack so that as much fat as possible candrip away from the bird. A citrus saucenicely complements a duck’s flavor; accord-ingly, the dish called duck à l’orange is oneof the most popular ways to eat this bird.

Allow about 1 to 1 1/2 pounds of rawbone-in duck per person. This will yield 3to 4 ounces of fully cooked duck. (Onepound of boneless raw meat, when cooked,will serve 3 people.)

Game BirdsGame birds is a broad category that includesany wild bird hunted and eaten as food.These birds include the following:


of the highest-fat types of poultry. The fat(mainly found within and beneath the skin)helps keep the duck buoyant. Duck is alsorich in protein. It is an excellent source ofriboflavin, niacin, and phosphorus and isa good source of iron, zinc, and thiamin.Duck’s reputation as scrawny may be unde-served, however. They do have a largeskeleton and thus a relatively high propor-tion of bone. But specialty breeds, such asMuscovy ducks, have increased breast sizefor more meat. The USDA grades duckquality with classifications A, B, and C,similar to other poultry.

The majority of ducks are really duck-lings, 6 to 8 weeks old. Broilers and fryersare less than 8 weeks old. Roasters are birdsthat are slaughtered when they are no morethan 16 weeks old. Domestic ducks can

Peking duck — a Chinese delicacy in which the duck is roasteduntil the skin is very crisp. Small slices are served with

mandarin pancakes, scallions, and hoisin sauce.


Goose is federally inspected for whole-someness. Grading is similar to that ofother poultry. One pound of bonelessgoose will serve 3 people. Each serving isabout 3 to 4 ounces.

During the holidays, it may be possibleto find fresh goose in stores. At other timesof the year, it is usually sold after it has beenfrozen.

Because geese have so much fat, theyare best roasted. Piercing the skin whileroasting will allow fat to escape, reducingthe fat content of the bird that is eaten.Monitor the bird closely, however. Thelarge amount of fat that cooks from a goosecan smoke and catch fire. Larger, olderbirds are tougher and should be cooked(after the skin and fat are removed) with amoist-heat method, such as braising.

Serving SuggestionsLike duck, cooked goose benefits frombeing served with a tart fruit sauce, whichhelps offset any fatty taste. Roast goose isoften served surrounded by sweet potatoes.A salad featuring sliced oranges and onionscomplements the flavor of the goose andthe sweet potatoes nicely.

kraut. Small birds maybe stuffed with a fewgreen olives and garlic.

GooseGeese, those graceful,large birds with theirlong necks, large beaks,and signature cry, havelong been a favorite tar-get for hunters. Onereason is that the birds,which often weighabout 25 pounds, provide a lot of meat. Inaddition, their flesh is tender and flavor-ful. Goose has long been a traditional hol-iday dish and remains a popular dinner inEngland and northern and central Europe.

Geese have not achieved the same pop-ularity in the United States. This may actu-ally be an advantage because geese are oneof the fattiest types of poultry. Up to halfthe calories in a serving of goose are derivedfrom fat. There are about 13 grams of fatin a skinless 3 1/2-ounce serving and up to22 grams for a serving with the skin on.

Geese are often advertised at holidays inthe United States, but they are typically avail-able frozen all year. Popular products madefrom goose include smoked goose breast,goose liver pâté, and goose liver sausage.

Preparation TipsA goose should be plump and have a goodfatty layer, skin that is clean and unblem-ished, and pinkish or light-red flesh. Afrozen bird’s packaging should be tight andunbroken. The goose should be thawed inthe refrigerator, a process that can take upto 2 days, depending on the size of the bird.The goose should not be refrozen once ithas been thawed, a general rule with allfrozen products.

• Large birds such as wild turkey andgoose• Medium-sized birds, including pheas-ant, guinea fowl, and wild duck• Small birds, such as grouse, hazel hen,lark, mud hen, partridge, pigeon, and quail

Game birds that have domestic coun-terparts, such as turkey and duck, canprovide an overwhelming taste if you havegrown used to the supermarket variety.However, these birds are usually leaner thanmass-market birds and even leaner thanfarm-raised “wild” game. If you are fortu-nate to have a hunter in the family, you mayhave good access to game birds. For mostpeople, however, finding game birds will bedifficult, although specialty stores may be ofhelp. Sometimes, game birds are sold frozen,and smaller birds may be sold canned.

Preparation TipsWhen buying game birds, avoid those withan “off” odor. If you are preparing birds youhave hunted yourself, check with a local hunt-ing organization or gaming officer, becausepreparation tips differ from region to regionaccording to weather conditions. Becausewild birds can be the leanest of any poultry,they may benefit from marinating. Theyusually are also basted during roasting. Olderbirds are best cooked with slow, moist heatsuch as braising or used in soups or stews.

Do not overcook game birds. Test fordoneness by plunging a fork into the fleshi-est part of the thigh and by using a meatthermometer. For light-fleshed birds, thejuices should run clear. For dark-fleshedbirds, the juices should be light pink.

Serving SuggestionsGame birds can be used in place of tradi-tional poultry in many dishes. In mealswith game birds as the main course, atraditional side dish is potatoes or sauer-

Domestic geese


Roasted turkey

TurkeyOnce, turkey was for Thanksgiving andChristmas only. In fact, 90 percent of allturkeys were sold during November andDecember. It all started when wild turkeywas served as part of a feast of thanksgiv-ing in 1621, and the tradition of turkey onthe Thanksgiving table endures.

Americans now embrace the turkey formore than just special-occasion dining.Today, turkey is sold in supermarkets inparts, just like chicken, for ease of use.Breeders also have created smaller versionsof turkey. Served whole, these new birdscan weigh in at 5 to 8 pounds instead ofthe standard sizes, which can be 20 or sopounds at holiday time.

Turkey is very similar to chicken inmany regards, both nutritionally and withrespect to USDA grading and storagerequirements. The meat is high in protein,niacin, and vitamin B6. It also provides agood source of phosphorus and zinc. Likechicken, turkey is a low-fat poultry choice,containing about 5 grams of fat per serv-ing after roasting and removing the skin.

Turkeys are available in supermarketsyear-round. The skin on fresh turkeyshould be off-white to cream-colored and

the meat should be pink. Self-bastingturkeys have butter or vegetable oil injectedunder their skin to increase their flavor andmoistness, cutting down on the possibilityof an overly dry dinner. Turkeys also areavailable smoked — as whole or breast only— or canned.

Preparation TipsIf you are buying a frozen turkey, make sureit is rock-hard and free of any cuts or tearsin the protective wrapping. Then, defrostit using the same methods and precautionsas recommended for chicken.

If you are buying a fresh turkey or freshturkey parts, rinse the flesh with cold waterand pat it with paper towels before cooking.For thawing, which is always done in therefrigerator, allow about 1 day for every 5pounds of turkey.

Check to make sure you have removedthe giblets, heart, or other organs, whichmay be packaged in the breast cavity. Keepand cook the giblets separate from theturkey. Regardless of when you cook theturkey, the giblets should be cooked orfrozen within 24 hours.

Serving SuggestionsAlthough turkey is traditionally stuffedand roasted, it can be cooked in severalways. Parts such as breasts, legs, and cutletscan be prepared in the same way as a favoritechicken recipe. Cooked and smokedturkey also goes well in cold salads andsandwiches.

If you are preparing the traditionalturkey meal, estimate 3 hours for anunstuffed turkey of 8 to 12 pounds and 41/2 hours for an unstuffed turkey of 18 to24 pounds. Use a food thermometer.Turkey breasts should be cooked to 170°Fahrenheit, and drumsticks, thighs, andwings to 180° Fahrenheit. To ensureuniform cooking and safety, cook stuffingoutside the bird. If it is cooked inside theturkey, the center of the stuffing must reach165° Fahrenheit.

Eggs

In addition to being a popular breakfastfood, eggs are a symbol of beginnings.Primitive humans recognized the egg as the

beginning of life, and it became a symbol ofspring and fertility.

Eggs have four main parts:Shell — As the name suggests, this is

the fragile and porous outer covering. Theshell is made mostly of minerals — calciumcarbonate, magnesium carbonate, andcalcium phosphate.

Shell membranes — These are layersof protein fibers that stick to the shell. Theyprovide additional protection for the egg’sinsides, preventing mold and bacteria fromgetting in, for example.

Albumen — This is the white of theegg. It is almost all protein and water.

Yolk — The yellow bull’s eye of the egg,the yolk is made of a substance called“vitellus.” It can be a pale yellow or darkyellow. About 30 percent of the yolk is fat,and about 16 percent is protein. Theremainder is made up of solids.

There is no nutritional differencebetween brown and white eggs.

EGG PRODUCTS

Table-ready pasteurized liquid eggsare found in the refrigerated sectionof the supermarket. The white andyolk of the eggs are mixed, thenpasteurized at a temperature highenough to kill any bacteria withoutcooking the eggs. They can berefrigerated unopened for up to 12weeks from the pack date. They canbe used like eggs already scrambled.Pasteurized eggs in their shells arealso now available.

Egg substitutes are a blend of eggwhites and other ingredients such asfood starch, corn oil, skim-milkpowder, tofu, artificial coloring, andvarious additives. Because they arealmost all protein, egg substitutescan become rubbery if overcooked.


Eggs provide an inexpensive source ofhigh-quality protein, vitamins, and min-erals, including vitamins A and B12, folicacid, and phosphorus. They are an excel-lent source of riboflavin. The egg is alsosaid to be a complete protein, because itcontains a complete count of essentialamino acids. The white supplies more thanhalf the protein in an egg. The yolk sup-plies the fat, along with the remainingprotein, and most of the calories.

Eggs are also graded and are classified byboth size and quality. The best are gradeAA or A, both of which are related to thelevel of freshness and the quality of the shellat marking. Most recipes are based on largeeggs. Nutritionally, there’s no differencebetween brown eggs and white eggs.Different colored eggs come from differentvarieties of hens.

The most common egg used for foodtoday is the chicken’s egg, although eggsfrom other fowl can be bought in specialtystores.

Preparation TipsWhen selecting eggs, check the containerfor any cracked or broken eggs and elimi-

nate them from the carton. Place the cartonin the refrigerator for up to 5 weeks. Donot place eggs in the designated egg holdersin the door of older refrigerators. It is toowarm for the eggs there because they get ablast of hot air each time the door isopened. The egg carton helps keep eggsfrom absorbing odors from other foods andhelps keep the eggs fresh.

When adding eggs to a mixing bowl,break the egg in a separate dish to makesure the egg is not rotten.

Serving SuggestionsEggs serve many purposes in cooking andpreparing food, including a leavening agentin baked goods, a base for mayonnaise, anda thickener in sauces and custards.

Served alone, eggs can be poached,boiled (soft or hard), fried, scrambled, ormade into an omelet. From a safety stand-point, it is recommended that both theyolk and the white be cooked until firm.Because they are made mostly of water andprotein, eggs are best cooked over low heat.

Meat

Meat is the general term for any musclefrom any animal. However, most peoplethink of meat as meaning “red meat.” Thissection describes red meats, including thecommon American staples of beef, pork,lamb, and veal. Also included are ostrich,rabbit, buffalo, and game meats. Rabbit,buffalo, and game meats were once com-mon to the American menu but are noweaten much less often. The same is true ofso-called variety meats — brain, heart,kidney, liver, tripe, and tongue. WhereasAmericans once needed to make use ofevery part of a slaughtered animal, theabundance of food, along with changingtastes and attitudes, has made variety meatsonly rare additions to meals.

Meat is composed of three basic mate-rials: water, protein, and fat. On average,lean muscle tissue is about 75 percent water,18 percent protein, and 3 percent fat. Theeventual texture and taste of the cookedmeat depend on the amount of fat andwater in the tissue and on the kinds of


proteins. In general, the most tender cutsof meat have more fat and less fibrousmuscle. Tougher tissue from older animalsoften has more flavor. Both limitations canbe overcome by using the proper cookingmethods.

Roughly 50 percent of the protein inmeat comes from fibers that contract themuscle and 30 percent from oxygen-storingpigments called myoglobin and variousenzymes. The remaining 20 percent comesfrom connective tissues that hold the musclestogether.

NutritionFrom a nutritional point of view, becausethe composition of most animals is similarto that of humans, animal tissues supplyus with complete proteins. More simply,the protein from animals is similar to thatproduced in our own bodies. Thus, itcontains the full count of essential aminoacids. (See Chapter 2, Dietary Protein andBody Protein, page 24.)

Red meat is an important source of min-erals, including iron, phosphorus, zinc, and

copper, and vitamins, including B vitaminsand vitamin A (see the Appendix: DietaryReference Intakes, page 454). However,there are some nutritional trade-offs to bemade. Red meat can be the main source offat — particularly saturated fat — andcholesterol in the American diet. Both havebeen linked by numerous studies to cardio-vascular disease. Too much fat and choles-terol can contribute to the buildup of plaquein arteries, which in turn increases the risk ofheart attack and stroke. In addition, dietshigh in fat have been linked to some types ofcancer, particularly colon cancer.

Americans have traditionally enjoyed anabundance of meat in their diets comparedwith other populations, and tastes in meatcontinue to evolve. As more people havebecome aware of the risks of eating too muchred meat, consumption of beef has declined.Recently, it has started to increase again andremains top on the consumption list. Animportant reason is that as health concernshave grown, both the meat industry andgrocers have responded by introducing leanercuts of meat and lower-fat options, such aslean hamburger. Poultry consumption hasgrown significantly since the 1970s.

SelectionMany factors influence how tender andtasty meat will be after cooking. Thesefactors include:• The type of muscle (or cut)• The amount of fat and connective tissuein the meat• The age of the cut• The manner of preparation

Cuts from more exercised muscles (leg,hip, and shoulder) are tougher than thosefrom the center of the animal — the rib,loin, or breast.

Fresher meats are generally tougher thanaged meats. Aging causes meats to go

BEEF CUTS:WHERE THEY COME FROM

Section Names of cuts

Rib: Rib roast, rib steak, rib eye, back ribs

Short Loin*: Tip loin, T-bone, porterhouse, tenderloin

Sirloin*: Top sirloin, sirloin, Boston sirloin

Round*: Round steak, top round, bottom round, eye of round, tip steak,rump roast

Flank*: Flank steak

Plate: Skirt steak

Chuck: Chuck roast, arm pot roast, shoulder pot roast, short ribs

*Cuts that are lower in fat.

through “rigor.” With time, the musclesrelax and increase in acidity — a naturalway to tenderize meat — and muscle pro-teins increase their water-holding ability,which enhances juiciness.

Aging is a process that relaxes the tissues,making the beef easier to chew and enjoy.The original process of aging, now calleddry-aging, demanded that a carcass hang ina cooler for 3 weeks or more. The surfacewould dry out and be thrown away. Theremaining beef made excellent but expen-sive steaks. This process is now reserved forsteaks bound for only the best steakhouses.

Less fatty cuts are preferred from a nutri-tional standpoint. However, they are lesstender than those with fat marbled throughthe muscle fibers. “Choice” and “select”grades have less fat and marbling and canbe tougher than the “prime” grade unlessthey are prepared to maximize tenderness.


illness. In recent years, Escherichia coli (E.coli), a potentially deadly bacterium thatcan cause severe, bloody diarrhea, hasbecome a concern with red meat, particu-larly ground beef.

Fortunately, proper cooking kills allmicroorganisms in meat. Preventing meatfrom contaminating other foods before cook-ing is important. Good meat-handling prac-tices include thawing meat in the refrigera-tor, making sure juices from raw meat donot get on other food, and disinfecting cook-ing and preparation surfaces after handlingraw meat. For more information aboutcooking meat and other protein foods prop-erly, see Chapter 5, Cooking It Safe, page149, and Food Safety, page 148.

The following pages contain morespecific information on different typesof meat and how to include them in ahealthful diet.

BeefBeef comes from the adult bovine, includ-ing cows (females that have had a calf ),steers (males castrated when very young),heifers (females that have not been bred),and bulls younger than 2 years. Beef from

StorageMeat is perishable, but there are ways tomaximize its shelf life. To do so, minimizeits exposure to light, oxygen, enzymes, andmicroorganisms. All of these can hastenthe breakdown of muscle tissue and thedecay process.

Keep meat securely wrapped — preferablywith opaque butcher’s paper, available at gro-cery stores — and refrigerated at less than 40°Fahrenheit in a dark place. Bacteria and moldsthrive in higher temperatures and humidity.Refrigerating meat inhibits the growth of thesemicroorganisms, and freezing meat at 0°Fahrenheit or below actually halts their growth.Meat wrapped in butcher’s paper can be storedin the freezer for up to 12 months.

Safety IssuesAny kind of meat can harbor harmfulmicroorganisms that can cause food-borne

QUICK TIP

Freezer burn (the discoloration andchange in flavor that meat canacquire after it has been frozen) canbe minimized by wrapping meat astightly as possible with waterproofpackaging. According to the USDA’sFood Safety and Inspection Service,overwrap the supermarket wrappingwith heavy-duty foil, plastic wrap, aplastic bag, or freezer paper to ensurethat air is kept out.

IRRADIATED HAMBURGER

Consumers in a growing number of states can now purchase irradiated hamburgerat the supermarket. So what does “irradiated” mean, and should you buy the meat?

Irradiation is simply the name given to a process that uses radiation or electricityto kill disease-causing organisms (pathogens) in food. Food is passed briefly througheither type of energy. It does not become radioactive. Instead, the energy killsmost of the pathogens in food. The food still looks and tastes the same. By law,food that is irradiated must have a label that clearly states it has undergone thisprocess. The symbol is called the radura. (See Chapter 4, What About IrradiatedFoods? page 91.)

Irradiation has been used for decades to kill pathogens in spices and other foodsand also to sterilize medical materials. In February 1999, the U.S. governmentcleared the way for irradiated red meat to be made available in stores. Because redmeat, and beef in particular, can harbor several pathogens, including the potentiallydeadly E. coli bacterium, scientists and experts in food-borne disease have longadvocated irradiation as an important step in making this food group safer.

Irradiation has its critics, who say that the method needs to be researched more.However, it is endorsed by nearly every major medical organization in the world,including the World Health Organization, the U.S. Centers for Disease Controland Prevention, and the American Medical Association.

an animal slaughtered after age 2 years isgenerally classified as “well-matured beef.”Meat from these animals begins to toughenand becomes more of a purplish red. Babybeef, in contrast, is from a 7- to 10-month-old calf.

Of all the animals domesticated forfood, cattle reign supreme. This animal,once only a beast of burden, became a sourceof meat and milk only after feed fromimproved agricultural practices becameplentiful.

Even though cattle were first introducedto the New World in the 1500s, beef didnot become popular in the United Statesuntil the Civil War, when other meats andpoultry were in short supply.

After the Civil War, the abundance ofgrazing land and emerging transportationsystems in the United States made it easy


have hit the shelves. The result is that beef is27 percent leaner than it was 20 years ago.

When eaten in moderation and pre-pared with low-fat cooking methods, beefremains a nutritious addition to meals.

Preparation TipsWhen shopping, pick a cut of beef whosetenderness and level of flavor appropriatelyfit the recipe you are using. In general, themore expensive the cut of meat (rib, loin,breast, filet, sirloin), the greater the flavorand tenderness. Cheaper cuts (leg, hip,shoulder) may be less tender but are just asflavorful. They are best prepared with slow,moist-heat cooking, such as boiling, poach-ing, stewing, steaming, or braising. Any ofthese moist-cooking methods are also bestfor any leaner, tougher cut of beef (leg, hip,shoulder), and slow cooking provides thebest results.

Using a tenderizer also makes toughcuts more palatable. Acid ingredients suchas vinegar, yogurt, cider wine, citrus juice,and tomatoes often are used in marinadesbecause they tenderize the meat. Naturalenzymes such as papaya, figs, and pineapplealso can be used for the same purpose.Cover meat with the marinade and placeit in a non-metallic container in the refrig-erator for 6 to 24 hours.

Aged beef that you might find at yourlocal supermarket probably has undergonewet-aging. The carcass is vacuum-packedin plastic bags and then placed in coolersfor a week to a month. This process ten-derizes the beef, but it does not have thedramatic improvement in flavor that occurswith dry-aging.

Ground beef contains enough fat (about15 to 20 percent) to give it flavor and makeit juicy without excess shrinkage. The mostflavorful hamburgers are made with groundchuck, but that is not the only kind of

to move large amounts of beef throughoutthe country. For years, Americans have beenone of the world’s top consumers of beef.But in response to concerns about red meat’slink to cardiovascular disease and cancer,consumption has declined significantly.Since 1978, beef consumption has dropped28 percent, whereas poultry and pork con-sumption has grown rapidly. Beef producershave launched several programs to provideleaner beef products. The industry hasdeveloped leaner beef breeds, let the animalsforage from grasslands instead of grain lots,and developed economic incentives for pro-ducing leaner cattle.

Retailers also have reduced the averagethickness of fat around the edge of steaks androasts from 3/4 inch to 1/10 inch, and some-times no external fat is present at all. In addi-tion, low-fat ground beef and other meats

All meat sold in the United Statesmust be inspected for wholesomenessby the government, usually by theUSDA nationwide team of meatinspectors. Many people are familiarwith this agency’s stamp of inspection,which is placed on the outside of the carcass.

The USDA also grades meat,although this is a voluntary process.Grading meat essentially means usingcategories to give consumers anestimation of quality. Beef cuts are judged by the palatabilitycharacteristics of the meat. Inspectorslook at the marbling (flecks of fat in the meat that give it flavor) and the firmness. The USDA grades for beef, from best quality to lowestquality, are as follows:

• Prime• Choice• Select• Standard• Commercial• Utility• Cutter• Canner

The cuts given the highest gradealso have the most marbling. To helpmake leaner, more healthful cutsappealing to consumers, the USDAcame up with the term “select” forgood quality cuts of meat that werelower in fat. Previously, the agencyhad used the term “good.”

Most consumers will not find thefive lowest-quality grades of beef instores. These generally are used only forsausages and in cured and canned meats.

MAKING THE GRADE

hamburger available. The leanest (around11 percent fat) and most expensive of theground meats are ground round and groundsirloin. New processing of ground meat isnow making available even leaner choices(around 5 percent fat). The leaner choicesare ideal for calorie and fat watchers, butthey have to be cooked carefully to avoidtheir becoming too dry.

For more flavorful cuts of meat, dry-heat cooking — roasting, baking, broiling,or grilling — is more common. Try thesemethods with steaks, tenderloins, and filets.To reduce the fat content of beef sauces orsoups, refrigerate them and gently spoonoff the fat layer that forms on the surface.

Serving SuggestionsAlthough beef can be part of a healthfuldiet, the key is to think of it as a side dishand not the main entrée. Dishes such assirloin kabobs fulfill the craving for beefwithout the need to eat a lot of it. Stir-fry-ing, in which thin strips or chunks of beefare combined with large quantities of veg-etables, is also an excellent way to have beefplay a supporting role at mealtime. Stewsand casseroles with vegetable-based saucesalso offer this advantage.

Another simple option is to cut downon the amount of ground beef called for ina recipe. Reducing the amount of groundbeef by half cuts the calories, fat, and cho-lesterol by half.

BuffaloBison, the shaggy, humped member of thecattle family, is the scientific name for whatwe generally refer to as American buffalo.Buffalo once roamed the West in greatherds. Westward expansion and the intro-duction of cattle contributed to the declineof the roaming herds, but a new popula-


GROUND BEEF SUBSTITUTES, AND HOW THEY STACK UP

Three ounces Calories Fat (grams) Saturated fat Cholesterolready-to-eat (grams) (milligrams)

Hamburger 245 20 7 75

Extra-lean 215 15 5 70ground beef

Ground turkey 200 11 3 87(meat and skin)

Ground turkey 120 1 Trace 70(breast only)

Textured soy 95 Trace Trace 0protein

Tofu, firm 52 2 Trace 0

Tempeh 170 9 3 0

WHAT IS BEEFALO?

Beefalo is what its name suggests: a cross between buffalo and cattle.The result is a dark red meat that isvery lean and has a flavor that isslightly stronger than that of beef.Most grocery stores do not carrybeefalo. It is available in somespecialty markets. Although intro-duced some years ago, beefalo hasbeen slow to gain popularity. At thesame time, demand for ranch-raisedbuffalo is increasing.

tion of ranch-raised buffalo is bringingbison meat back to the American table.

Buffalo is lower in fat than most cuts ofbeef and chicken — as well as some fish. Italso tastes like lean beef and has no gameyflavor. Because of these characteristics, it isviewed by some food experts as the “gourmetfood of the future.” Although many ranch-ers and farmers have begun raising buffalo,so far the demand for it is outstripping supply.

Preparation TipsTrim any excess fat before cooking. Becausebuffalo meat is so lean, it should be cookedslowly at a low heat. Otherwise, the meatwill be chewy and flavorless.

Serving SuggestionsGrill buffalo steaks at least 6 inches fromthe heat source, basting often. Cuts ofbuffalo are similar to cuts of beef and canbe substituted in most beef recipes, as longas the meat is not cooked past medium-rare. Remember, however, that buffalocooks more rapidly than beef because it hasless marbled fat.

LambSpanish padres and English pioneers broughtthe first sheep to the United States. Usingsheep for meat and clothing, the padresexpanded their missions for the next 3 cen-turies. Today, lamb is produced in every statein the United States, even though the averagecitizen eats only 1 to 2 pounds of lamb a year.

In other countries, lamb is prized forits hearty flavor. The American aversion


Preparation TipsMany cuts of lamb are sold with the fatalready trimmed, but on some cuts, suchas the leg or shoulder, thick external fatremains. Have your butcher remove thislayer, or do it yourself before you are readyto cook the lamb. Leaving the fat in placewill cause the amount of saturated fat toskyrocket, and the lamb will take on astronger taste that many Americans, unac-customed to lamb, might find displeasing.Lamb fat burns at a much lower tempera-ture than other animal fat, and the lamb isleft with a smoky, fatty aftertaste.

You also need to remove the fell, a mem-brane that encases the surface fat. The fellis left on some larger cuts to help trap thenatural juices. The fell is inedible, and neitherheat nor seasonings can penetrate it.

The cuts you most often find at yourgrocery store — leg of lamb, rack of lamb,chops, and loin — can be cooked by roast-ing, broiling, sautéing, or grilling. But ifyou are planning to serve the lamb rare ormedium-rare, which is recommended, ribchops surpass shoulder chops. A quick-read thermometer inserted in the thickestportion of the meat should read 145°Fahrenheit (medium-rare). Chops cut fromthe shoulder are best slowly braised.

The size of a rack of lamb depends onthe kind of sheep. An American-raisedsheep will have a rack with seven to eightribs, weighing approximately 2 pounds andfeeding three or four people. A rack froma New Zealand sheep may weigh only 1pound and feed two people.

Serving SuggestionsLeg of lamb is a traditional dish at Easter,and lamb and mutton are common ingre-dients in Middle Eastern couscous dishes.Lamb also makes a wonderful meat forkabobs, the best cut being leg meat cut into

difficult to buy in the United States. Mostlamb available at your local supermarket willbe the more tender spring lamb. Lamb isleaner, too, because of selective breedingpractices and because the meat is trimmed ofmore excess fat before packaging.

There are five USDA grades for lamb,based on the proportion of lean meat tofat: prime, choice, select, utility, and cull.Most of the lamb sold today is choice.

Use color as a guide to purchase lamb.A general rule is that the color gets darkeras the animal gets older. For example, babylamb is pale pink, and regular lamb is pink-ish red.

You also can use the weight of a leg oflamb to judge its age. The more a leg weighs,the older the animal was at slaughter. Alarge leg, nearing 10 pounds, then, will havestrong flavor and tougher flesh. Muttonlegs are around 12 pounds.

to the meat may be because sheep were orig-inally bred for wool first and then con-sumed for meat. The older lamb resultedin a stringy, tough piece of meat. Today,animals are bred for only one purpose, andthe meat has a finer consistency and a betterflavor.

To qualify as a lamb, a sheep must beyounger than a year. However, most lambsare sent to market at 6 months or younger.Baby lamb and spring lamb are both milk-fed and slaughtered before they are weaned.Regular lamb is slaughtered before it reaches12 months of age. Lambs between 12 and24 months are yearlings.

Mutton, the meat of sheep more than 2years old, has a much stronger flavor andless tender flesh. Mutton has gained a rep-utation among Americans as inedible, butwith proper slow-cooking methods, that rep-utation is unwarranted. Even so, mutton is

A serving of meat is about 3 ounces — about the size of one lamb chop.


Serving SuggestionsRub olive oil on ostrich before grilling, thenseason with herbs or a touch of salt andpepper. Substitute ostrich in any recipecalling for lean beef or venison.

PorkPork was popular early in American historybecause pigs offered large litters of offspringand meat that could be preserved by smok-ing and pickling for long winter months.Pigs also would eat anything available. Atypical farmer owned four or five hogs. Anearly governor of Virginia was one of thefirst to introduce swine to the New World.The state is famous for the quality of hamsand other pork products produced there.

Although pork generally refers to swineyounger than 1 year, most pork today isslaughtered at a younger age (6 to 9 months)to produce meat that is more tender and mild-flavored. The diet of a hog before slaughterhas changed. What the colonists oncethought was a positive — that a pig wouldeat anything — caused trichinosis, a food-borne disease that was once acquired almostexclusively from undercooked pork. Today’shogs are fed a diet of grain, proteins, vitamins,and minerals, and trichinosis is thus rare.

1-inch cubes. Complementary seasoningsinclude garlic, mustard, basil, mint, rose-mary, and sage.

Lamb fat solidifies once the meat cools,so the meat should be served on warmplates. Lamb stew meat usually is cut fromthe shoulder, neck, breast, or leg (this mightalso be called a lamb shank). Use it in placeof beef, pork, or veal in any slow-cookedstew or braised meat recipe. Use groundlamb as you would use ground beef.

The less tender cuts of lamb (shoulder,breast, shank) are best marinated.

OstrichWith origins in Africa and parts of south-west Asia, the ostrich is a huge, flightlessbird that can weigh up to 250 pounds andreach up to 7 feet in height. For centuriesits meat and eggs were sought, but nowostrich can be raised like other forms oflivestock.

Although still more exotic than a ribeye steak, ostrich meat is showing up onmore and more restaurant menus, a directcorrelation to the hundreds of ostrich ranchesnow in the United States. Some specialtymeat markets may carry, or will specialorder, ostrich meat. The meat is deep redand looks like very lean beef. Ostrich is lowin saturated fat and has very little choles-terol. Because ostrich is a bird, it technicallyis classified as poultry, but it tastes morelike venison and is similar to lean beef inits color and texture.

Preparation TipsThe best ways to cook ostrich are bysautéing (pan frying or cooking) and quickgrilling. Because it is such a lean meat, iteasily becomes dry if overcooked. The bestcuts of ostrich are the fan fillet, inside strip,tenderloin, and oyster.

Until recently, pigs were bred to be heftyand fat, but pork has been gradually trans-formed by concerted breeding efforts toproduce leaner meat. In general, today’shogs provide meat that is lower in caloriesand higher in protein than just 10 yearsago. On average, pork is 31 percent lowerin fat and 14 percent lower in calories thanit was in 1983. However, not all pork cutsare lean, depending on the part of the pigused. For example, bacon still has 14 gramsof fat per ounce (about 4 slices), but extra-lean cured ham may have less than 2 gramsof fat per ounce.

Pork is an extraordinarily versatile meat.Pork comes to market in two basic forms:fresh and smoked. Only about a third of allpork is sold as fresh pork. The majority iscured, smoked, or processed into items suchas bologna and hot dogs. The rump and hindlegs of the pig are usually cured and smokedas hams. The same is true of the belly, or whatbecomes bacon after curing and smoking.

Most fresh pork comes from the porkloin and the shoulder, an area of the animalthat is also known as “Boston butt.” This iscut into chops, steaks, roasts, cubes, andstrips. The loin section has been so popular,hogs have been bred with one more rib(compared with lamb, beef, or veal) to

PORK CUTS: WHERE THEY COME FROM

Section Names of cuts

Shoulder butt: Cubed steak, blade steak, boneless and bone-in blade (Boston)roast, ground pork

Loin: Sirloin, rib chop, loin chop, country-style ribs, back ribs, tenderloin, Canadian bacon, center rib roast

Leg: Center ham slice, boneless ham, ham shank, leg cutlets

Side (belly): Spareribs, slab bacon, sliced bacon

Picnic shoulder: Arm picnic, arm roast, arm steak, ground pork, pork hocks


Serving SuggestionsMarinades made from citrus fruits add anice accompanying flavor to pork. Theacid from the fruit also helps tenderize themeat. Pork holds up under some strongsauces, such as barbecue sauce. Pork canbe sliced into medallions and added to stir-fry dishes or served with steamed vegetablesfor an elegant entrée. Sweeter foods, suchas applesauce or sweet-and-sour sauces, alsocomplement the flavor of fresh pork.

HamHam comes from the rump and hind legsections of the hog and is available in eitherfresh or cured forms. Fresh ham commonlyis roasted, but cured ham, which is oftenready-to-eat, can be quickly baked, pan-fried, or microwaved.

The meat is usually cured in one of threeways: dry salt curing, brine curing, or brineinjection curing. For dry curing, the surfaceof the ham is heavily salted, and then theham is stored to allow the salt to saturate themeat. In brine curing, the ham is immersedin a sweet, seasoned brine. If sugar is addedto the curing mix, the ham may be labeledsugar-cured. Most mass producers of hamuse the injection-curing method, in whichthe brine is injected directly into the ham,shortening the curing process.

After curing, a ham may be smoked toadd flavor and aging capability. Gourmethams are heavily smoked for a month or more.A wide selection of specially cured hams arealso imported from many European coun-tries, including German Westphalian ham,which is smoked with juniper berry andbeechwood. Other specialty hams includeEnglish York ham and French Bayonne.

The smoked flavor will vary depend-ing on the type of wood used (usually hick-ory or maple) and the addition of unusualingredients such as juniper berries and sage.

Preparation TipsFresh pork was once cooked to an internaltemperature of 170° to 185° Fahrenheit toavoid trichinosis. But with the new lean-er pork, such a temperature is no longernecessary, nor is it advised. Cooking meatto this temperature will dry out the pork,making it chewy and hard to cut. Someolder cookbooks on your shelf still mayadvise this higher temperature as a guide,but a better internal temperature is 160°to 170° Fahrenheit, which will producejuicy, tender meat. At this temperature,the inside of a fresh pork cut may still bepinkish. This tinge of color is nothing toworry about as long as the internal tem-perature has reached at least 160°. Thattemperature destroys any organisms thatcould cause trichinosis.

Fresh cuts of pork can be prepared withdry-heat cooking methods of grilling, broil-ing, and roasting, but marinating or bastingmay be necessary to keep the meat tender.

Fresh pork cooked to an internaltemperature of 160° Fahrenheitwill be juicy, tender — and safe.

increase the loin’s length (see sidebar: PorkCuts: Where They Come From, page 303).

Pork is a good source of thiamin, a Bvitamin humans need to convert carbohy-drates into energy. It is also a good sourceof zinc. The following pages provide anoverview of the different types of pork.

Fresh Pork Some of the more popular fresh pork cutsare pork chops, pork loin, and pork ribs.There are three types of pork ribs. Spareribsare from the breast and rib sections andprovide little meat. Back ribs, or baby-backribs, are cut from the loin, so they havemore meat. Country-style ribs, from theshoulder end of the loin, have the mostmeat, but not necessarily the most flavor.

When purchasing fresh pork, look formeat that is pale-pink with a small amountof marbling and white (not yellow) fat. Thedarker the pink flesh, the older the animal.

away. Microwaving is another option forreducing the fat in bacon. Put paper towelsunder and over the bacon to absorb the fatas the bacon is cooked.

Serving SuggestionsBacon is too fatty and high in salt for every-day use. On occasions when it is eaten,reduce the amount of bacon strips used inthe food. Or, add flavor without using a lotof bacon by using bacon bits. Even better,try imitation bacon bits, which are notmade from bacon at all but from a vegetableprotein. The result is bacon flavor with-out bacon’s nutritional drawbacks.

Rabbit and HareRabbit meat is often compared to chicken,but it has a sweeter, milder taste. Rabbit isalso a little leaner than chicken. Three ouncesof roasted rabbit has 7 grams of fat, whereasthe dark meat of a roasted chicken has 8 gramsand the white meat 3 grams, skin removed.

Rabbit meat for the table can be fromeither wild or domesticated animals. Farm-bred rabbits are somewhat fatter and blanderin flavor than their free-roaming counter-parts. They also have a fine-textured fleshthat is almost all white meat, unlike theirwilder counterparts. A mature rabbitweighs between 3 and 5 pounds, an amountthat will serve four people.

More than double the size of its rabbitrelative, the hare can weigh as much as 12 to 14pounds. Hares have longer ears than rabbits,a notched lip, and powerful hind legs.Whether wild or domesticated, hares have adarker flesh and heartier flavor than rabbits.

Preparation TipsFresh and frozen rabbit is available dressedeither whole or cut into pieces. Young rabbitsweigh around 2 pounds and should have a

Once curing and smoking are completed,gourmet hams are usually aged to developflavors further, sometimes for up to 2 years.

Hams are sold in several forms, includ-ing boneless (with the hip, thigh, and shankbones removed), partially boned (with thehip or shank bones removed), and bone-in. Most producers of gourmet ham leavesome bone in to enhance the flavor duringcooking. Canned hams may be a wholepiece of boneless meat or they may becreated from bits and pieces of meat andheld together with a gelatin mixture.

Preparation TipsA fresh or cured ham should look firm andhave a white layer of fat and pink to rose-colored flesh. Country-style hams (dry-cured hams) such as Smithfield hams arecoated with salt, so they should be scrubbedwith a stiff brush, soaked in cold water for48 hours, and then scrubbed again.

Labels on hams should be checked forcooking and serving instructions, becausehams are available fully cooked, partiallycooked, or uncooked. Fully cooked hams,sometimes labeled “heat-and-serve”or“ready-to-eat,” do not require additionalcooking.

Serving SuggestionsKeep in mind that the curing process forham makes it high in sodium. Personsfollowing a low-sodium diet may want tosave ham for special occasions and mini-mize how much is eaten. Those whose dietscan tolerate a high-sodium food can addlean or extra-lean ham to a wide variety ofdishes. Ham goes particularly well withpasta and rice dishes and in combinationwith vegetables. Ham can be baked, grilled,sautéed, broiled, or simmered. Try addinglean or extra-lean ham to make a heartysalad that serves as the centerpiece of a meal.


BaconBacon is meat from the side of a hog —the pork belly — that is cured and smoked.Fat imparts the crispness and flavor tobacon and is usually half to two-thirds ofthe total weight, making it more of a fatselection than a meat selection. Bacon isalso high in sodium and contains nitratesand nitrites, which are chemical preserva-tives that have been shown to cause cancerin animals. The amount in bacon is notgreat, and therefore it is not clear that theyare harmful in the amounts normally con-sumed. For all of these reasons, the regularinclusion of bacon at breakfast should bereconsidered.

Compared with American bacon,Canadian bacon is more like ham, becauseit comes from the tender eye of the porkloin. It is more expensive than regular bacon,but it is leaner and precooked (less shrink-age), providing more servings per pound.

Sliced bacon comes in thin slices (about35 strips per pound), regular slices (16 to 20strips per pound), or thick slices (12 to 16strips per pound). Canned bacon is popularwith campers because it is precooked andneeds no refrigeration.

Bacon bits are crisp pieces of bacon thatare preserved and dried. They should bestored in the refrigerator. (A popular imi-tation made from vegetable protein may bekept at room temperature.) Bacon grease,the fat rendered from cooked bacon, issometimes used as a cooking fat in regionaldishes, as are salt pork (salt-cured cuts fromthe sides and belly of the pig) and fatback(fat from the pig’s back, that can be saltedand made into “cracklings” or unsalted andmade into lard).

Preparation TipsYou can reduce the fat in bacon by broil-ing it on a rack, allowing excess fat to drip

light-colored flesh. They are consideredthe most tender. When cooking aged orwild rabbit, use moist heat to cook it (suchas stewing, braising, or marinating) to ten-derize and whiten the meat. Wild hare,also called jackrabbit and snowshoe rabbit,generally needs marinating to tenderize itbefore cooking. This process also whitensthe meat. Young animals (1 year or less)can usually be roasted, but older animalsare best cooked with moist-heat methods,such as slow cooking in a casserole or stew.

Serving SuggestionsIn general, recipes for rabbit, especially youngrabbit, are similar to those for chicken.French and Italian recipes use rabbit withexcellent results. Rabbit is traditionallyserved in sauces to minimize a flavor thatcan be intense.


Preparation TipsAlthough veal is supposed to be leaner andmore tender than beef, not all veal is madeequally, and not all cuts carry the same levelof quality.

If you are interested in preparing veal,your first step should be to locate a super-market or butcher who carries veal on a reg-ular basis. Because Americans tend to eatveal in restaurants, the retail market is muchsmaller than beef ’s beefy share. You mayneed to order the cut of veal you want andthe amount you need in advance.

The best cuts are from the rib and theloin of the calf. They are the most tenderand the most expensive and can be boughtas ribs, chops, or scallops.

Veal scallops have many names —scallopini, cutlets, schnitzel. However, allthese words describe thinly cut veal slices.The best scallops come from the top round,cut against the muscle fibers. Cuttingagainst the grain ensures the thin scallopswill not buckle when they hit the heatedpan.

If you are buying scallops, look for asmooth surface, which indicates they havebeen cut properly. Storage of veal is similarto that of beef.

Serving SuggestionsVeal scallops can be used to make veal scal-lopini. Scallops are dredged in flour andlightly cooked in oil or butter for 1 to 2minutes. Veal roast can be cooked witheither low or high heat, but high heat worksbetter with more expensive cuts of meat.For cuts from the shoulder, breast, or leg,roasting at a lower heat with rubbing ofadded fat creates a more tender entrée.

Tougher cuts of veal from the lower legand shoulder can be braised for the Italiandish osso buco. The name means “bonewith a hole.” The bone is a marrow-filled

VealCredit the American love of Italian andFrench food to the increase in veal appre-ciation. Dishes such as veal scallopini andgrilled veal chops introduced the meat topalates that were much more aware of theheavier, heartier taste of beef.

The name veal is derived from the Latinvitellus, which means calf. The meat isgarnered from a young calf, usually 1 to 3months old, that has been fed only milk.

Milk-fed veal comes from calves up to12 weeks old that have not been weaned fromtheir mother’s milk, but veal of this quality israre in today’s supermarket. Shoppers aremore likely to find veal fed a nutritionallybalanced milk or soy-based diet that is for-tified with essential nutrients. Color is themost important criterion when choosing agood cut of veal. The flesh should be acreamy white to ivory tone — barely tingedwith grayish pink — and the fat should bewhite and creamy. The pinker the meat, theolder the animal was at slaughter, and themeat is tougher and stronger-flavored.

If the meat is a reddish tone but stillmarked as veal, it may be a calf between 6and 12 months and should more appro-priately be called baby beef. Or, the calfmay have been allowed to eat grains orgrasses, which also darken the meat.

Animals were once confined to limittheir movement; hence, the meat would bemore tender and pale. For that reason, theconsumption of veal was a source of con-troversy. In recent years, veal producershave attempted to make their modes of pro-duction more humane.

The USDA can grade veal in five differentcategories, but it usually does not. If the vealhas been categorized, it will carry marks of(from highest quality to lowest) prime, choice,good, standard, and utility. The last threegrades are rarely sold in retail outlets.

JUGGED HARE

You might have heard of this classicEnglish dish. The main ingredient is a hare that has been soaked in amarinade of red wine and juniperberries for a day or more. Themarinated meat is browned and thenmade into a casserole that includesvegetables, seasonings, and stock forbaking. Juices from this mixture arepoured off after cooking and com-bined with cream, blood from thehare that was set aside at butchering,and the hare’s liver, which has beenpulverized. The strained sauce isserved over the meat and vegetables.Because the dish was historicallyserved in a crock or jug, the dish hasbeen referred to as “jugged hare.”

usually feeds two people. Brain also may beadded to salads or stuffing or served in soups.

HeartWhen the Indians of America hunted bison,the heart went to the warrior who broughthome the beast because this organ wasthought to contain the essence and there-fore the power of the slain animal.

Because heart consists almost entirelyof a hard-working muscle, it tends to betough. In general, hearts from younganimals are more tender. Your supermarketmay stock veal, lamb, and pork hearts, butbeef heart is more commonly available. Theheart is an excellent source of protein, iron,zinc, riboflavin, folic acid, and vitamin B12and a good source of niacin. It has morecholesterol than regular types of meat.However, it has less cholesterol than kidney,liver, or brain.

round in the center of the cut that addsflavor and is considered a velvety treat.

Veal chops and medallions are best pre-pared by pan frying or grilling. Chopsshould be at least an inch thick, and medal-lions should be about 3/4-inch thick.Otherwise, the veal will dry out.

Because veal is such a lean meat, manyrecipes may call for adding fat of some sort:from a health standpoint, a small amountof olive oil is best. Watch closely, becauseveal cooks quickly and it is very easy to over-cook it.

Variety MeatsVariety meats is a category that includesbrain, heart, kidney, liver, and various othermeats. Because they are the most perish-able parts of the animal, they were tradi-tionally eaten first. And often, these meatswere the centerpiece of some great feast.

Many variety meats are too high in fatand cholesterol for more than an occasionalindulgence, although they are a goodsource of iron and, often, vitamin A andfolic acid. However, some variety meats,such as calf ’s tongue and heart, may beunfairly neglected. They are a good low-fat source of protein, vitamins, and min-erals. They also can be very economical,yet they are scarce in your local market.You may need to order variety meats froma butcher or ethnic food store. The fol-lowing is an overview of the main kinds ofvariety meats.

BrainBrain is very soft and porous and is consid-ered a delicacy in many parts of the world.Although eaten far less often in Westernnations, beef, calf, pork, and lamb brains areavailable in many supermarkets. Calf brain


usually is recommended most often for usein dishes because of its flavor and texture.

Brain should be a bright pinkish white,plump, firm, and absolutely fresh. Brainthat is shriveled and dry should be avoided.It is perishable and should be used the dayof purchase.

Preparation TipsBrain should be washed well, then blanched.Although they differ in flavor and texture,brains and sweetbreads (see below) are usedinterchangeably in most recipes.

Serving SuggestionsBrain can be poached, fried, baked, orbroiled, and is sometimes served as “beurrenoir.” This is a sauce that has a clarifiedbutter base that is heated until dark brown.Brain also can be combined with scrambledeggs for a Southern delicacy. One brain

Veal picatta

When purchasing this organ, choose aproduct that appears fresh, and avoid thosethat have begun to turn gray. Lamb andbeef hearts should be reddish brown. Pigand chicken hearts should be bright red,and calf heart should be light red.

Preparation TipsTrim fat from the heart and remove veinsand membranes. Rinse and clean the heartthoroughly. The heart can be cooked andserved whole or sliced. Cooking times varydepending on the method used. Sliced heartis fried for 5 to 7 minutes. When braisingthis meat, hearts of young animals shouldbe cooked 2 to 3 hours. Larger hearts mayneed to be braised for 4 to 6 hours.

Serving SuggestionsHearts make excellent additions to stews andcasseroles. Small hearts, such as those fromyoung lambs and pigs, are often stuffed andsautéed. They also can be roasted. Typically,small hearts are served one per person.

KidneyKidneys typically used for cooking are beef,veal, lamb, and pork. The shape of thekidney depends on its source. Beef and vealkidneys are multilobed and elongated. Incontrast, lamb and pork kidneys have justone lobe that resembles a giant bean.Kidneys from young animals tend to havea more tender texture and more delicateflavor. In addition, young animals’ kidneysare usually pale. Those from older animalsare a deep reddish brown.

In selecting kidneys, look for thosethat are firm and have a glossy, even colorwithout dry spots. Kidneys should beused the day they are purchased, or storedloosely wrapped in the refrigerator for upto 1 day.

Preparation TipsRemove the white membrane around thekidney by using a pair of scissors to snipthe membrane from the core. Then, peelthe membrane back with your fingersand remove any excess fat. Kidneys maybe soaked in vinegar or lemon water toreduce the strong odor. Pork and large beefkidneys should be soaked in milk or coldsalted water for 2 hours to minimize theirstrong taste.

Serving SuggestionsKidneys are eaten braised, broiled, simmered,or cooked in casseroles, stews, and dishessuch as the well-known British dish beef-steak and kidney pie. This dish is also com-monly served in areas along the Canadianborder in the United States. Nearly everycomprehensive cookbook has a recipe forthis meat pastry. One calf kidney or twolamb kidneys is considered a serving.

LiverAfter beef and calf liver, the most commonanimal livers eaten are lamb, pork, poultry,and goose. Goose and duck livers are usedmainly to produce the famous pâté de foiegras. Fresh American foie gras must comefrom ducks, but imported foie gras can comefrom either goose or duck. These birds arespecifically bred with enlarged livers.

An important note is that the liverprocesses most substances that enter thebody. This includes any chemicals that ananimal might be fed or given as a medica-tion. The older the animal, the more likelyit is that there may be accumulations ofunwanted residues in this organ. For thisreason, liver from younger animals is gen-erally preferred.

Fresh liver should have a bright color, amoist but not slick surface, and a cleansmell. Loosely wrap it and refrigerate it


immediately. Liver does not keep for morethan a day.

Preparation TipsLiver is encased in a thin membrane, whichtoughens in the cooking process and shouldbe peeled off before cooking. Be careful notto overcook liver because it toughens quick-ly when overcooked. One popular solutionis to sauté liver. Leave the liver a little pinkin the center when you use this method andlet the residual heat finish the job.

Serving SuggestionsAlthough liver typically is not considered apopular food, this organ meat can be tasty.It is commonly served with gravy made fromit and onions. For a more elegant meal,broil or pan cook cubed liver and serve withmustard and boiled new potatoes. Liveralso can be roasted (at 325° Fahrenheit forabout 15 minutes per pound) and alsoserved with boiled new potatoes. Soakingthe liver in cognac for several hours beforecooking adds a rich flavor to roasted liver.

SausageBorn of economic necessity, sausage mak-ing has now become an art. When farmersslaughtered their own animals, they wantedto make sure that they used every part of theanimal. So, the lesser quality cuts and scrapswere ground up and made into sausages.Sausage essentially is any kind of choppedor ground meat that is stuffed into a casing.Most often, pork is the main ingredient insausage, but poultry or fish can be used.

After countless decades of experimen-tation in ingredients — which include meat,spices, and fillers — sausages are often nowconsidered a delicacy. They can be differ-ent in taste from one to the next. Sausagesare fresh (made of raw ground meat andspices), precooked (such as hot dogs or


Liver pâté

However, farm-raised animals may havemore fat and be more tender than their wildcounterparts.

Game animals are categorized as largegame and small game. Large game animalsinclude deer, elk, moose, caribou, and ante-lope. Other popular large game animalsinclude wild boar and bear. Other varietieseaten around the world include camel,elephant, kangaroo, zebra, and wild sheep.The most common small game animal iswild rabbit. Squirrel is also popular. Beaver,muskrat, opossum, raccoon, armadillo, andeven porcupine are also eaten.

Preparation TipsAny game meat found in commercialmarkets is federally inspected. The skinof a hunted animal should be removedand specific steps for butchering shouldbe followed. The animal also can be taken

to a butcher who specializes in gamepreparation.

For maximum tenderness, most gamemeat should be cooked slowly and notoverdone. Cooking can be done with moistheat by braising or with dry heat by roasting.

Meat from older animals can be ten-derized in a marinade that contains an acidsuch as vinegar to break down tough fibers,oil to add succulence, and wine, herbs, andspices to permeate the meat with flavor toreduce the “gamey” taste. Meat shouldalways be marinated in the refrigeratorbecause it takes quite long to mellow theflavor and tenderize (3 to 5 days).

Serving SuggestionsRoasts and steaks may be served for specialoccasions. When ground, they may substi-tute for more traditional patties, meat loafs,or casseroles. Small pieces may be stewed.

bologna), or partially dried and fully cured(such as salami or dried pepperoni).

Preparation Tips How you use the sausage depends on the typeyou buy. Fresh sausages need to be cooked,often by pan frying. Precooked sausages mayneed no preparation at all, or they can begrilled, broiled, or poached in hot water.

Fresh sausage can be kept for only about2 days in the refrigerator. Dried or semi-dried will last 2 to 3 weeks. Cooked sausagecan be kept for about a week.

Serving SuggestionsPartially dried and fully cured sausages may beused in sandwiches or cut up for pizza or paella.One thing to keep in mind is that sausages areladen with sodium, calories, and fat. Reducethe amount of fat in the sausage you eat bydraining the excess fat during cooking or byselecting the reduced-fat and reduced-sodiumvarieties of sausages now available in stores.

Minimize the amount of sausage youeat by using it as a flavoring in meals insteadof a main course.

Game MeatsGame meat was once classified as wildanimals hunted for human consumption.However, because many “wild” animals arenow being raised as livestock on farms orhunted in protected environments, thedefinition has changed slightly to includeanimals once hunted in the wild for meat.

The graying of the term also has madenutritional generalizations difficult. Becausethe diets and activity levels of domesticatedgame animals are different from those oftheir roaming counterparts, their meat hasa different flavor and is often described ashaving a milder, less gamey taste. Meatfrom wild animals also may be lower in fatthan meat from farm-raised animals.

Fish

Health-conscious Americans are figuringout what much of the world already knows.When prepared well, seafood tastes good,and it is good for you. Fish consumptionincreased 3.5 percent in 1998 and 3.7percent in 1999.

The variety and convenience of fish maybe causing the increase, because marketsacross the country — even those in thelandlocked states — are stocking live shell-fish and fresh fillets from both coasts. Whatonce seemed intimidating to meat-eatingAmericans can now be cooked with thesame ease as a pork chop or pot roast.

NutritionSeafood is a good source of high-qualityprotein, usually with a low number ofcalories. One 3-ounce serving of most fishor shellfish provides an excellent source ofprotein, at often fewer than 100 to 150


scallops, crab, and lobster, actually haveamounts comparable to those of most fish.Shellfish are also low in fat. Most fish havelevels of cholesterol comparable to that ofthe white meat of poultry and of lean, well-trimmed red meat.

Fish also contain important vitaminsand minerals, especially some of the Bvitamins, iron, potassium, magnesium, andphosphorus. Saltwater fish supply iodine.Canned salmon, sardines, and herring, withtheir soft bones, which are mostly edible,are also a good source of calcium.

In general, fish are low in sodium, sim-ilar to the amount in red meat and poultry.Persons following low-sodium diets shouldlimit their intake of processed salted or driedfish, pickled herring, smoked fish andshellfish, sardines, surimi products, andanchovies.

SelectionWhat to look for depends on the type offish being purchased:

Whole, fresh fish — The criteria forbuying this type of fish boil down to this:look for the fish that appears to have beenpulled from the water most recently. Scalesshould be shiny and stuck firmly to theskin. The flesh should feel firm and shouldnot pull away easily from the bone. Gillsshould be moist and red, and the eyesshould be shiny and not sunken. As always,the odor is a telltale sign of fish freshness.The fish should have a mild, fresh smell.The more fishy a fish smells, the less likelyit is fresh.

Fresh fillets and steaks — These, too,must pass the smell test. In addition, checkthe flesh to make sure it does not pull awayfrom the bones. Don’t buy fish that appearsto be discolored or dried out.

Frozen fish — Avoid dried-out fish.Packaging should be intact and free of frost.

calories for many lean fish and most shell-fish. Even oil-rich fish, such as salmon,tuna, and mackerel, generally have fewerthan 225 calories in a 3-ounce portion,comparable to the calories of lean meats.

The fat in fish is mainly polyunsatu-rated and monounsaturated rather than sat-urated, as in meat. Furthermore, fish havea unique polyunsaturated fatty acid calledomega-3 that is believed to have a beneficialeffect in reducing blood clots, loweringblood cholesterol levels, and minimizingheart disease (see Chapter 3, CoronaryArtery Disease, page 61). The fish that areparticularly good sources of omega-3 fattyacids are sardines, herring, mackerel,Atlantic bluefish, tuna, salmon, pilchard,butterfish, and pompano.

Most shellfish were once consideredhigh in cholesterol. However, new researchhas shown that although shrimp and squidhave high levels of cholesterol, other shell-fish, including clams, mussels, oysters,

Commercial fishing allows consumers who are land-locked to enjoy fresh fish.

Salted and smoked fish — Avoid fishwith an “off ” odor.

StorageWhether the fish you buy is fresh or frozen,make it the last thing you purchase beforeheading home. If you will be delayed, havethe market pack fresh fish on ice.Immediately refrigerate fresh fish in thecoldest part of your refrigerator (usually thelowest shelf at the back or in the meatkeeper), and use it within a day or two.Freeze your fish quickly to keep cell wallsintact, but thaw the fish gradually so thatfewer juices leak out of cells. The best wayto defrost fish is overnight in the refrigera-tor. If you must thaw fish quickly, seal itin a plastic bag and immerse it in cold water,allowing 1 hour to thaw a 1-pound package.You can also microwave frozen fish on the“defrost” setting, stopping when the fish isstill icy but pliable. Most fish will keep inthe freezer for about 6 months. Neverrefreeze fish.

Canned fish, such as tuna, salmon, andsardines, will keep for about a year or less.However, because you cannot be sure aboutthe conditions in which canned goods havebeen stored in the warehouse, it is best tobuy only what will be used within a fewmonths.

PreparationMoist-heat cooking methods (poaching,steaming, or stewing) are best-suited forlean fish such as cod, flounder, or sole. Dry-heat cooking methods such as baking, broil-ing, and grilling are best suited for moderate-to high-fat fish, such as bluefish, butter-fish, catfish, or salmon. En papillote, theFrench technique of cooking fish enclosedin parchment paper or foil, is an elegantway to keep fish moist. To determinewhether fish is done, evaluate the color and


Safety IssuesAlthough most seafood that reaches the con-sumer is safe, fish spoilage and contaminationdo occur. Bacteria, viruses, and other microor-ganisms can contaminate fish. Without care-ful handling, these can spread to humansthrough undercooked fish or cross-contami-nation, which occurs when surfaces used toprepare fish are not disinfected.

Like all living organisms, fish can occa-sionally carry various parasites. Theseparasites are easily destroyed by normal cook-ing procedures. In pickled products, suchas pickled herring, the acidity of the vinegarused in pickling, often in combination withsalt, preserves products and destroys para-sites and harmful bacteria.

To prevent food-borne illness, theUSDA advises avoiding raw seafood orlightly marinated raw seafood of any kind.

flakiness of the flesh. Slip a knife into thefish and pull the flesh aside. The edges ofthe flesh should be opaque and the centersomewhat translucent. The flesh shouldjust barely flake. For large fish, a meat ther-mometer can be used to determine whetherthe fish is cooked thoroughly. The fleshshould reach 145° Fahrenheit to be con-sidered done. Fish continue to cook afterthey are removed from heat. For thatreason, it is often recommended that youstop cooking fish just before it appears to bedone. Overcooked fish looks dry, falls aparteasily, and does not have many of its naturaljuices left over.

Marinades are an excellent way to addflavor with little fat to fish. Make sure thatyou marinate the fish in the refrigerator toprevent harmful microorganisms, if pres-ent, from multiplying.

Fish steak, fillet, andbutterfly fillet


is a medium-sized fish. It is usually caughtat weights between 4 and 9 pounds andmeasures between 15 and 52 inches. It hasa firm, white flesh.

Preparation TipsCod is a versatile fish and is available freshor canned. It can be cooked in a variety ofways. If you poach it, make sure that itdoes not boil. Instead, simmer it for 8minutes in a bouillon or add it to an alreadyboiling liquid and then remove the panfrom the heat immediately. Set it aside untilthe fish is cooked (about 15 minutes). Theroe, or eggs, of the cod are eaten fresh,smoked, or salted. The oil extracted fromcod livers is an important source of vitaminsA and D.

Serving SuggestionsGarlic and dill are two seasonings that com-plement this light, flaky fish. Another populardish is cod cakes, which are simply a varia-tion on the widely available recipe for crabcakes. Cod also can be cured in lye to makelutefisk, a Scandinavian delicacy popular inthe Midwest for which one acquires a taste.

ROUND AND FLAT FISH

The term “fish” includes thousands of different species. For preparation purposes,it is necessary to know only that they are generally divided into two main groups:round fish and flat fish.

Round fish. As the name suggests, round fish have a plump shape. Their eyesare on either side of their head. Here is the critical part: their backbone runs downthe center. Because thick fillets lie on either side, round fish are usually used asfillets or steaks. Examples include salmon, red snapper, and striped bass.

Flat fish. This group’s name also gives away its anatomy. This fish swimshorizontally and is shaped like a flat, thin disk. Its eyes are on the top of the head.The backbone is located in the center of the fish. Fillets do not come from eitherside, as they do in round fish, but from the top and bottom. Fillets are typicallycut from flat fish, but larger fish may be cut into steaks. Examples of flatfishinclude flounder, halibut, and sole.

ARE THERE HARMFUL CHEMICALS IN FISH?

Because of pollution in oceans, lakes, and rivers, fish may contain harmful chemi-cals such as mercury or polychlorinated biphenyls (PCBs). This may be a particularproblem in areas where there are manufacturing plants that burn fossils fuels or, inthe past, have dumped mercury-containing waste into nearby streams and lakes.Fish at the top of the food chain (generally, the bigger types such as shark or sword-fish) may contain higher amounts of mercury or other harmful chemicals becausethey feed on lesser fish and cumulate these substances in their fat and flesh. Somespecies such as large tuna (typically sold as fresh steaks or sushi) can also containhigher amounts. Various health agencies have issued advisories on how much fishis safe to eat, particularly for pregnant or nursing women and children. The Foodand Drug Administration recommends that if you are pregnant or may becomepregnant, you should avoid shark, swordfish, king mackerel, and tilefish. If you are considering having a child or are pregnant or nursing, check with yourphysician if your diet includes a lot of fish.

This advice includes sushi. It is particularlyimportant for people in high-risk groups,which include older people, pregnantwomen, infants, and persons with liver dis-ease, diabetes, immune disorders, or gas-trointestinal conditions.

Fish are generally a low-fat source ofprotein. Not all fish have equal amountsof fat, however. Instead, fish are groupedinto three main categories according to theirfat content: lean, moderate-fat, and high-fat. The next section introduces you to thetypes of fish in each group.

Lean Fish Lean fish have less than 2 1/2 percent fat.The flesh of these fish is lightly colored andhas a mild taste. Commonly availablevarieties of lean fish include cod, flounder,halibut, and perch.

CodThe cod is a popular saltwater fish thatcomes from the cold, deep waters of the

North Atlantic and the North Pacificoceans. The cod has been one of the mostintensely fished species because it is easy topreserve for transport and storage. It is partof the larger Gadidae family that alsoincludes the haddock, the silver hake, thewhiting, the black pollock, and the tomcod.“Scrod” is a term used to describe small cod(1 to 2 pounds), haddock, or pollock. Cod

FlounderThis very common flat fish is found in thewaters off nearly every part of the Americancoastline. Flounder is actually a large familyof fish. Sometimes flounder is referred toas sole or turbot, which are members of theflounder family.

Preparation TipsFlounder can be purchased whole orfilleted and fresh or frozen. Nearly anytype of cooking method can be used withsuccess.

Serving SuggestionsSautéeing flounder in a skillet with a littlesesame oil, ginger, and garlic is a quick andtasty way to cook this versatile fish. Or,braise the fish with shallots, fish broth, andwhite wine.

HalibutOne of the largest saltwater flat fish, thehalibut is found in the cold waters of theNorth Atlantic and Pacific oceans. The fishusually weighs between 10 and 155 pounds.However, some halibut hauled in byfishermen have weighed more than 600pounds. Halibut is usually available infillets or steaks. When cooked, it has a firm,white flesh and a mild flavor.

Preparation TipsHalibut can be grilled, poached, baked,broiled, or sautéed. The Atlantic halibut,which is usually sold as steaks, is a bit moreflavorful than the Pacific halibut, which ismore often available as fillets.

Serving SuggestionsLight marinades, particularly those madefrom red or white wine, enhance halibut’sflavor without adding fat.


Moderate-Fat FishModerate-fat fish contain about 6 percentfat. Their flesh ranges in color from whiteto beige and their taste from mild to muddy.Common kinds of moderate-fat fish includestriped bass, catfish, swordfish, and tuna.

Striped BassThe striped bass was once abundant onboth the East and West coasts. But it hasbecome less common because of overfish-ing and pollution. Fish farms have becomeone of the primary suppliers of this type offish.

Preparation TipsStriped bass has a pleasantly sweet flavor.Its sturdy fillets also lend themselves to avariety of cooking methods. It can bebaked, broiled, or steamed.

PerchPerch is a freshwater fish, although some-times the rockfish, a saltwater fish, isreferred to by this name. Common typesof perch include the yellow perch and thewalleye, which is usually found in lakes,streams, and rivers of the Great Lakes states.

Preparation TipsAnother versatile fish, perch responds wellto most traditional cooking methods.Sautéed, steamed, baked, broiled, or fried,perch’s light, flaky, mild-tasting fleshresponds well. One caveat: perch in gen-eral are very bony fish.

Serving SuggestionsIn some regions of the United States, a wall-eye sandwich is considered a delicacy.Marinades also enhance perch’s flavor. Andperch is excellent served baked or steamed.

An assortment of seafood

Serving SuggestionsAn increasingly popular and healthfulmethod to cook this fish is to drizzle a filletwith a little olive oil, rub it with garlic, andthen grill until done.

CatfishLong a Southern delicacy, this fish hasbecome popular in all regions of thecountry. Because of that, it is now oftenraised on farms instead of being gatheredout of only rivers and lakes.

Preparation TipsThe fish has a tough skin that must beremoved. To do this, use a sharp knife andcut the skin just behind the gills. Pull offthe skin with the fingers or a tweezers.Catfish can often be bought at stores cleanedand dressed.


moving through the water at up to 60 milesan hour, it is known for its power and mus-cular, scaleless body. It usually weighsbetween 200 and 500 pounds and measuresbetween 6 and 10 feet.

Preparation TipsSwordfish is a rich-flavored fish with firm,meaty flesh. It is commonly purchased asfresh steaks and fillets, but it also can be foundsmoked, frozen, or canned. Because the fleshof swordfish is so firm, it can be prepared inalmost any manner, including sautéeing,grilling, broiling, baking, and poaching.

Serving SuggestionsThe rich flavor of swordfish stands up tosauces with pronounced flavor, such astomato-caper or basil-garlic. Swordfish isalso a good fish for grilled kabobs, anotherlow-fat, healthful way to serve fish.

TunaThe tuna is a migratory fish found in the temperate marine waters of theMediterranean Sea, the Atlantic Ocean, andthe Indian Ocean. The most commonspecies include the bluefin, the albacore, thebonito, and the yellowfin tuna. The tunais a powerful fish that is very agile and a fastswimmer. The larger bluefin tuna usuallyweighs between 200 and 400 pounds andmeasures between 3 and 7 feet. The smallerbonito tuna rarely is more than 20 incheslong and weighs less than 5 pounds.

Tuna is also the most popular cannedfish, in large part because of its low costand versatility. Several varieties are cannedand packed in oil, but the fish packed inwater provides the same protein withoutthe extra fat and calories. Canned tuna issold as white tuna (albacore) and light tuna(bluefin and yellowfin). The bonito is

Serving SuggestionsCatfish is often served breaded or rolled incornmeal or flour before it is fried. It canbe deep fried in fat — not necessarily thehealthiest way to cook a fish already con-sidered higher in fat — until it is brown onboth sides.

A healthier alternative is to poach cat-fish fillets in a chicken stock, white wine,and ginger. This cooking method resultsin a pleasing dish that is lower in fat thanthe traditional frying.

SwordfishThere is only one species of swordfish,named for its unusually long and slenderupper jaw. It is found in temperate watersthroughout the world and is common inthe Atlantic Ocean, North Sea, Baltic Sea,and the Mediterranean Sea. Capable of

Tuna salad sandwiches can be an elegant luncheon.

labeled skipjack. Tuna comes in threegrades, the best being solid or fancy (largepieces), followed by chunk (smaller pieces)and flaked or grated (pieces).

Tuna is sold fresh and frozen as steaks,fillets, or pieces. It is also available canned inoil or in water and either salted or unsalted.

Preparation TipsAll tuna has a distinctively rich-flavored fleshthat is firmly textured yet flaky and tender.Tuna flesh tends to be soft before cooking,but it has a firm texture when cooked. Tunalends itself to several cooking methods, includ-ing poaching, braising, grilling, or baking.

Serving SuggestionsFresh tuna is especially good with spicy andaromatic seasonings. Marinate it in teriyakisauce or in lemon juice with cracked blackpepper, then grill it. Mixed with reduced-fat mayonnaise and seasonings, canned,water-packed tuna makes an excellent fill-ing for sandwiches.

Higher-Fat Fish Up to 60 percent of calories of higher-fatfish may be derived from fat. On average,though, fish in this group have only about43 percent of calories from fat. The goodnews is that much of the fat that these fishcontain is omega-3 fatty acids, which manystudies suggest play a role in protectingagainst cardiovascular disease and enhanc-ing brain function. Flesh from these fishis darker and firmer and often has a strongerflavor. Common types of higher-fat fishinclude mackerel, salmon, smelt, and trout.

MackerelThis oily fish is related to the tuna and isan excellent source of omega-3 fatty acid.


Tuna — Make sure the edges are opaque and the center slightly translucent withflakes just beginning to separate. Let stand 3 to 4 minutes to finish cooking.

Most mackerel caught is canned. It is alsosalted or smoked.

Persons who live near the coasts, how-ever, may be able to purchase it fresh fromfish markets. If purchasing it fresh, look forfish that are firm and stiff. Limpness is a keyindicator that the fish is not fresh. The fishshould be cooked and eaten as soon as pos-sible because it spoils quickly. A bitter tasteis a key sign that the fish has begun to spoil.Freezing the fish is not an option becausethis seems to drain the flavor from this fish.

Preparation TipsRemove the bones if filleting the fish.Because of mackerel’s high fat content, try touse methods that do not add fat. Mackerelcan be baked, broiled, or poached.

Serving SuggestionsTraditionally, mackerel is served with goose-berries. Other methods include using acitrus marinade. Mackerel can be used asa substitute for canned tuna in many recipes.It is also available smoked.

SalmonSalmon can range from moderate- to high-fat, depending on the species. There areseveral species of salmon in the Pacific(chinook, sockeye, coho, pink, chum) andone in the Atlantic. It has even beenacclimated to freshwater. A once threat-ened species, it has survived thanks tosalmon farms and species management.Salmon are “anadromous,” meaning theymigrate from their saltwater habitat tospawn in fresh water. The females of somespecies can lay up to 13,000 eggs. The largerchinook salmon (also called king salmon)weighs between 30 and 40 pounds and mea-sures between 34 and 36 inches. The small-er freshwater, or landlocked, salmon is short-er, between 8 and 24 inches, and it rarelyweighs more than 13 pounds.

Salmon is sold in many forms, includingfresh, frozen, smoked, salted, dried, andcanned. Fresh and frozen salmon can bepurchased whole or as steaks, pieces, orfillets. Whole salmon is usually soldcleaned, with the head on or removed.


Preparation TipsSmelt is sold in a variety of ways, includ-ing fresh, frozen, smoked, or dried. Smeltis also commonly sold without the head orinnards. Some people eat the bones, butit is easy to remove bones from this fish —either before eating it or while you are doingso, as you would a sardine. The whole fishcan be consumed, however.

Serving SuggestionsA common method of cooking is to coatsmelt with breading and then fry it in askillet until cooked (about 2 to 3 minutes).Smelt also can be grilled.

TroutThe trout is also part of the salmon family.It is found mainly in the cold, fresh watersof lakes and rivers, but it also can make itshome in saltwater. Like the salmon, troutthat live in the sea (the steelhead trout)return to freshwater to spawn. A favorite ofsports anglers, the trout was the first fishto be raised in captivity to forestall itsextinction. The most common speciesinclude the brown trout, the rainbow trout,the lake trout, the brook trout, the arcticchar, and the common grayling. The troutis a smaller fish and ranges in weight from1 1/2 to 13 pounds in the market and mea-sures up to 20 inches.

Preparation TipsTrout has thin skin and minute scales, soscaling or skinning is not necessary. It isavailable whole or in fillets, fresh or frozen.Trout is also smoked, and a very smallquantity is canned. In general, trout hastender, flaky flesh with a mild flavor. Itsdelicate flavor varies slightly from onespecies to another, as does its color, whichcan be white, pink, or reddish.

onions, or it is added as a final touch tosandwiches, omelets, salads, and even dipsand spreads. Salmon roe is becoming morepopular as “red caviar,” but real caviarcomes from sturgeon roe. There are goodsalmon cuts for almost every cookingmethod. Fillets are delicious when grilledand served with a wedge of lemon. Salmonis good served hot or cold with a varietyof sauces.

SmeltA relative of the salmon, this small, thinfish can be both a freshwater and a salt-water fish. Some species are found in thePacific and Atlantic oceans, and othersinhabit freshwater sources. The main typesof smelt are American smelt, Europeansmelt, and capelin. All three types grow toabout 7 to 8 inches long.

Smoked salmon is usually sealed in plasticor frozen. Salmon’s moist flesh is flaky andtender, and the flavor varies by species fromdelicate and mild to rich and distinctive.Salmon spoils quickly because the flesh isfatty. The chinook is the fattiest salmon,and the pink and chum are leaner.

Preparation TipsThe bones often included in canned salmonare edible and serve as a good source of cal-cium. Make sure to crush the bones well.To remove the small bones (called pinbones) from fresh fillets or steaks, use atweezers or pry them out of the flesh fromthe side.

Serving SuggestionsSmoked salmon (also called lox) is oftenserved on bagels with cream cheese (choosereduced-fat or fat-free cheeses), capers, and

Salmon is an excellent source ofheart-healthy omega-3 fatty acids.

Serving SuggestionsAlthough it is often served fried, trout alsocan be poached, baked, steamed, grilled,and broiled. Whole trout is sometimesstuffed before being cooked. Any season-ings should be kept mild so as not to masktrout’s delicate flavor.

Shellfish

The shellfish family is divided into twobasic categories: crustaceans and mollusks.Crustaceans have elongated bodies andjointed shells. These include crab, lobster,and shrimp. Mollusks are divided into threegroups:

Gastropods (or univalves) — Thesehave a single shell and single muscle. Anexample is the abalone.

Bivalves — Like the clam and oyster,bivalves have two shells hinged together bya strong muscle.

Cephalopods — Examples include theoctopus and the squid, which have tentaclesand ink sacs.

NutritionLike fish, shellfish are rich in protein yetlow in fat and calories. Compared withother types of meat, however, the amountof cholesterol in most shellfish is aboutequivalent to that of a lean piece of beef ora chicken breast with the skin removed.Shrimp, squid, and crayfish, however, arevery high in cholesterol. They have abouttwice as much as lean beef, making themsomething to savor on occasion.

SelectionWhen selecting shellfish, remember thatfresh is best. The best way to guaranteefreshness is to buy live. If your geographiclocation limits your opportunities for live


StorageOnce you leave the market, it is importantto keep shellfish cool and refrigerate it assoon as possible. At home, shellfish shouldbe rinsed under cool, running water, placedin a container, and covered with wet papertowels. Use shellfish the day of purchase,if possible, or the next day.

Do not seal live oysters, clams, or musselsin a plastic bag. They need to breathe, sostore them covered with wet paper towels.Use them as soon as possible after purchase.Shucked oysters that are refrigerated in theoriginal container should stay fresh for aweek. Plan to use commercially packagedfrozen seafood stored in your freezer within2 months for best flavor.

shellfish, check out the freezer case for quick-frozen items, which can be almost as good.

Just as in picking out fish, use your nose toselect shellfish. Shucked oysters and clamsshould be plump and free of any sour aroma.Fresh scallops should have a slightly sweetaroma and, when packaged, be practically freeof liquid. Fresh shrimp are firm and have amild, faintly sweet smell. Crab or lobstershould move and not have any noticeable odor.

Next, view the shellfish’s appearance.The liquid packed with oysters should beclear, not pink or opaque. Scallops, lobster,and shrimp flesh should be free of any blackspots. When you buy frozen shrimp, crab,or lobster tail, make sure any exposed meatis white, not yellow, and not dried out.

FISH AND SHELLFISH ALLERGIES

Seafood is a common source of food allergies. About 250,000 Americansexperience allergic reactions to fish and shellfish each year.

People with seafood allergies can have symptoms that range from mild to life-threatening. Even tiny amounts of fish substances can trigger a reaction in somepeople. What’s more, these allergies are rarely outgrown.

Examples of shellfish that are common causes of allergic reactions includeshrimp, crab, lobster, oyster, clam, scallop, mussel, and squid. Fish that can trigger allergic reactions include cod, salmon, trout, herring, sardine, bass, tuna,and orange roughy.

Symptoms of an allergic reaction include nasal congestion, hives, itching,swelling, wheezing or shortness of breath, nausea, upset stomach, cramps, heart-burn, gas or diarrhea, light-headedness, or fainting.

If you suspect that you have any food allergies, see an allergist for a carefulevaluation. This generally includes a medical history, physical examination,and skin or blood testing. If you are found to have a fish or shellfish allergy,the best advice is to avoid fish or shellfish altogether. That may be harder than it sounds. You may not be aware that seafood is an ingredient in a dishthat you are eating. Be sure to check the labels of any product you buy. In addition, make sure that persons close to you are aware of the potential forthis kind of allergic reaction. Many people with a food allergy wear medicalalert bracelets.

Cherrystone clams. AmericanIndians called them “quahog.”

Safety IssuesPersons who eat shellfish raw should beware.Raw shellfish may contain the organismsthat cause hepatitis and other diseases.Cooking will kill any microorganisms inshellfish. In addition, because shellfish filterlarge amounts of water each day, they maycontain residual amounts of any pollutantsin the water near them. Concerns aboutpotentially harmful chemicals are also aconcern about shellfish. Women who arepregnant or thinking about having a childshould check with their physician abouthow much shellfish they should eat.

Another important safety note is thatshellfish are a common trigger of allergicreactions in some people (see sidebar: Fishand Shellfish Allergies, page 317).

AbaloneAbalone is actually a large snail that livesin the sea. It has a single shell and a tough,muscular “foot” with which it clings tena-ciously to rocks as it grazes on seaweed.The edible portion is this foot.

Abalone is found primarily along thecoastlines of California, Mexico, and Japan.Four of California’s seven species constitutemost of the commercial catch. From largestto smallest are red, pink, green, and blackabalone, with red reaching a legal market sizeat 7 3/4 inches and black at 5 3/4 inches.Black abalone is the most affordable wildspecies today. Its meat is tougher and requiresmore pounding than the other species, butit has an excellent sweet flavor. It is an excel-lent source of protein and a good source ofiron, magnesium, and phosphorus.

Abalone is known by many names:“ormer” in the English Channel, “awabi”in Japan, “muttonfish” in Australia, and“paua” in New Zealand. Its iridescent shellis a source of mother-of-pearl.


The quahog (pronounced CO-hog) isa hard-shell species from the East Coastand is the largest of Eastern clams (1 1/2 to6 inches across). Quahog is also a familyname for hard-shell clams that can includecherrystones (less than 3 inches) and lit-tlenecks (2 to 2 1/2 inches). Also popularin the East are soft-shell clams called steam-ers. As the name indicates, they are greatfor steaming. On the West Coast, soft-shell Pacific geoducks (pronounced GOO-ey-ducks) weigh between 2 and 4 pounds,although they can be 3 feet long and upto 5 pounds. They have an enormoussiphon that extends from the shell; this isoften sliced for sushi because it is also quitesweet.

As with all filter feeders, clams some-times ingest toxic levels of planktonicmicroorganisms during a condition called

PreparationLike all fresh shellfish, abalone should bealive when purchased — it will move whenit is touched — and smell sweet, not fishy.Choose those that are relatively small forbest flavor. Refrigerate abalone immedi-ately and cook within a day. Abalone isalso sold canned (once opened, refrigerate,covered with water in a sealed container,for up to 5 days), dried (store tightlywrapped in a cool, dry place indefinitely),and frozen (store for up to 3 months).

Widely used in Chinese and Japanesecooking, abalone must be washed first toremove sand that may be caught in the flesh.Abalone must be pounded before cookingto make it tender, because the edible portionis a muscle. Use a mallet to flatten the meatto 1/8- to 1/4-inch thickness. Overcookingabalone can toughen it. Sauté abalonebriefly, for not more than 20 to 30 secondsper side. Prevent abalone from curling dur-ing cooking by scoring the meat at 1/2-inchintervals with a sharp knife.

Serving SuggestionsAbalone is an excellent addition to appe-tizers and salads. Tough or overcookedabalone can be added to chowders or soups.

ClamClams are double-hinged mollusks that fallinto two broad categories — hard shell andsoft shell. The parts eaten are the musclesclams use to close their shells, although thesiphon (the valve used to intake water) andthe foot (which nudges this creature alongon the ocean’s floor) are also edible. Clamsgenerally are chewy and have a mild, evensweet, flavor. Taste and characteristics varyby the type of clam and its size. All are alean seafood choice and an excellent sourceof vitamin B12 and iron.

red tide and also can become contaminatedfrom pollution.

When buying hard-shell clams such asthe littleneck or cherrystone (other vari-eties include chowder, pismo, or butterclams), make sure the shells are tightlyclosed. If a shell is slightly open, tap it light-ly. If it does not snap shut, the clam is deadand should be discarded. The shells shouldbe whole, not broken or cracked. To testa soft-shell clam, such as geoducks or steam-ers (another popular variety is razor clams),lightly touch the neck; if it moves, it is alive.

Store live clams in an open containercovered with a moist cloth for up to 2 daysin the refrigerator. Shucked clams shouldbe plump and the liquor (liquid) sur-rounding them clear. Store shucked clamsin their liquor in the refrigerator for up to3 days and in the freezer for up to 3months. If there is not enough liquor tocover the shucked clams, make your ownby dissolving 1/2 teaspoon salt in 1 cupwater.

Preparation TipsGet rid of sand by soaking live clams incold, salted water (use 1/3 cup salt pergallon water) for an hour. Sand also canbe removed by covering the clams withwater, then sprinkling liberally with corn-meal and letting stand for about 3 hours.Any clams that are floating after these twomethods should be discarded.

Live clams should be well scrubbedunder cold, running water. Clams aremuch easier to open if they are put intothe freezer in a single layer for 30 to 45minutes. A quicker method for relaxingclams so that they are easier to open is todrop a few at a time into boiling water.Retrieve with a slotted spoon after 15seconds and open. Clams also can bemicrowaved until they open.


plentiful. Soft-shell crabs are not a distinctvariety of crabs. Rather, they are crabs thathave shed their hard outer shell. Beforegrowing a new shell, these crabs (usually avariety called blue crabs) have a 6-hourwindow during which they have a soft shell.This window can be extended if the crus-taceans are removed from water. Thebenefit of a soft-shell crab is that it can beeaten whole without bothering with a pesky,rigid exterior. Alaskan king crab is anoth-er term crab buyers may encounter. Meatfrom this large crab species is frozen soonafter the catch. Then, the sweet, meatyflesh is frozen so it can be shipped to far-flung locations.

Crab is a lean source of protein and anexcellent source of vitamin B12.

Preparation TipsCrab is sold whole, cooked or alive. Chooselive crabs that are active and heavy for theirsize. Hard-shell varieties should not havesoftening shells. Refrigerate live crabscovered with a damp towel until just before

Serving SuggestionsClams should be cooked at low heat toprevent toughening. Clams cooked in theirshells are done just when their shells open.Soft-shell clams are best for this method.Use only fresh or frozen clams for soups andstews, because the texture of canned clams istoo soft for long-cooking dishes. Clams areoften added to soups and stews. A famousdish in which they are featured is clamchowder. When adding clams to this type ofdish, do so at the last minute so they do notlose their texture. Clams are also excellentadditions to dips, salads, and quiches.

CrabThere are dozens of different crabs on themarket today, varying widely in size andshape. Therefore, it is important to knowwhat kind of crab you are buying beforebringing it home.

Crabs have 10 legs, the front 2 of whichhave pincers. There are freshwater and salt-water crabs. Saltwater crabs are the most

Crab, lobster, and the tiny crayfishare all excellent steamed.

cooking. Live crabs should be used the daythey are purchased.

Cooked whole crabs and crabmeatshould have a fresh, sweet smell. Cookedcrab is available in whole pieces (lump whitemeat from the body) or in smaller pieces(flaked light and dark meat from the bodyand legs).

For ease of use, consider using cannedcrabmeat. Or, if you prefer, choose pas-teurized crabmeat, which has been heatedin cans but has not been subjected to thehigher temperatures of the canning process.For this reason, pasteurized crabmeat shouldbe stored unopened in the refrigerator nolonger than 6 months. Use it quickly afteropening. Always use your fingers to pickover crabmeat, fresh or canned, to makesure there are not tiny pieces of hidden shell.Refrigerate leftover cooked crabmeat, tight-ly covered, for not more than 2 days.

Serving SuggestionsCrabmeat has a tender, flaky texture and adelicate, sweet flavor. For the best possibleflavor, choose live crabs. If only cooked crabis available, add it to hot dishes during the lastminutes of cooking and cook just until hot.

Crabs can be cooked in a variety of low-fat ways, including steaming and broiling orin broth-based soups and gumbos. Crabcakes, traditionally held together with may-onnaise and bread crumbs, are leaving theconfines of New England for the rest of thestates. A lower-fat version uses egg whitesin place of mayonnaise. Instead of floatingcrabs in a pan filled with oil, try dustingthem with flour and reducing the amountof oil you use.

LobsterOne of the largest crustaceans, lobster hasa jointed body and limbs covered with a


Lobsters can be prepared in a variety ofways, including steaming, broiling, andgrilling. Another common preparationmethod is boiling. A general rule for cook-ing lobster with any method is to allow 12minutes per pound. The lobster is done assoon as its shell becomes red or the meat turnsopaque. A sign that a lobster has been over-cooked is that its meat is stringy and tough.

Serving SuggestionsThe firm flesh and pleasant flavor of lobstermake it a versatile seafood. It can be eatenplain, seasoned with lemon juice, garlic, anda drizzle of butter, or added to pâtés, salads,or sauces. Lobster bisque, essentially a cream-based lobster stew, is a classic lobster dishenjoyed by diners the world over. Because it is high in calories and fat, it should besavored on special occasions. Lobster meatalso can be mixed with curry sauce. It is alsoan elegant, tasteful addition when added tosalad greens and sprinkled with lemon juiceor a spicy lower-fat vinaigrette.

MusselsPerhaps it is the dark shell that accountsfor its foreboding reputation. Perhaps it isthe name, which makes it sound too muchlike a stringy, tough muscle. Whatever thecase, mussels do not have the audience inthe United States that other forms ofseafood do, even though people throughoutthe world have been eating them for morethan 20,000 years.

Although there are dozens of musselspecies, only two reach American marketswith any regularity. The blue mussel (whichis actually dark blue to black) and the blue-green mussel can be used in recipes inter-changeably, but the blue-green type fromNew Zealand is larger and more expensive.The blue mussel is most abundant, found

hard shell. The coveted edible portion ofthe lobster is generally the sweet flesh insideits tail, and sometimes in its claws. Its liver(tomalley) and eggs (coral) also can beeaten. Lobsters are prized by diners fortheir firm flesh and flavorful, yet not over-powering, taste.

Lobsters can be divided into twogroups: large, clawed (American) lobstersand spiny (rock) lobsters. American lob-sters hail from around Maine, whereas rocklobsters can be caught in the waters off thesoutheastern United States and in thePacific. American lobsters boast claws withyet more meat, but only the tails of spinylobsters are eaten. These tails are often soldfrozen throughout the United States. Themeat is more dense and fibrous than thatof the American lobster. It lacks some ofthat characteristic sweetness, but the tailsare far more inexpensive than buying awhole American lobster.

Lobster is an excellent source of zinc.

Preparation TipsWhen selecting a live lobster, look for anactive one whose tail curls under its bodywhen lifted. If lobsters have been storedon ice, they may be sluggish. Bacteria formquickly in a dead lobster, so it is importantthat you purchase it live. Live lobsters willdie quickly, so they must be kept in sea-water, wrapped in a wet cloth, or wrappedin several sheets of wet newspapers. Usethese methods for only a few hours (24 hoursat most), then cook the lobster. It is bestto cook lobster the same day you buy it.

Whole, cooked lobsters should have theirtails curled tightly under their bodies, a signthey were alive when cooked. Cooked lobstermeat should be sweet-smelling and snow-white. Frozen tails should be in an untornpackage with no sign of frost; the visible meatshould be free of dry-looking spots.


along the Mediterranean, Atlantic, andPacific coasts. It is usually 2 to 3 inches inlength.

Many mussels are being cultivatedinstead of harvested because of the dangersposed by microscopic organisms (of red tidenotoriety) that make mussels unsafe to eatduring the spring and summer months.

When choosing mussels, make sure theyare still alive by tapping on their shells. Ifthey slam shut, they are still alive. Thosewith tightly closed shells also are a goodchoice. In general, smaller mussels are moretender. Cultivated mussels are usuallysmaller, and they also lack some of the sandand grit of harvested mussels. Chooseshucked mussels that are plump and havea clear liquor (liquid). Or, opt for plainand smoked mussels packed in oil.

Store live mussels in a single layer on atray in the refrigerator covered only with adamp towel or wet newspapers for up to 2days. Store shucked mussels in the refrig-erator up to 3 days. They should be coveredcompletely with their liquor (liquid). Ifyou need more liquor, combine 1 cup waterwith 1/2 teaspoon salt and pour this brineover the mussels to cover.

Preparation TipsBefore cooking, use a stiff brush to scrubmussels under cold, running water. Pullout the dark threads (beard) that protrudefrom the shell. Mussels die when debeard-ed, the term given for removal of thesethreads, so do not remove the dark threadsuntil just before cooking. Get rid of sandby soaking mussels in cold, salted water(use 1/3 cup salt per gallon of water) for 1hour. Like all shellfish, mussels should becooked gently to prevent toughening.Mussels cooked in their shells are donewhen their shells pop open. Discard anywith unopened shells.

Fresh octopus already dressed and readyfor dishes can be found in many supermar-kets and specialty fish markets. Frozen,smoked, and canned octopus is also avail-able. Shop for octopus the same way youshop for fish, using your nose as a guide.Octopus should smell fresh, not fishy, and ifit has eyes, they should be bright, not cloudy.As with most aquatic species, octupus thatis smaller is younger and more tender. Boththe body and all of the tentacles are edible.The ink sac contains an edible black liquidthat can be used to color and flavor foodssuch as pasta, soups, and stews.

Preparation TipsAlways rinse octopus well before cooking.Although many cooks believe that an octo-pus must be tenderized before cooking (suchas by beating it with a mallet or even hurl-ing it against a hard surface), octopus cansimply be cooked until it is tender. Cookingtime varies by size. Generally, an octopusthat weighs more than 4 pounds should

Serving SuggestionsAn elegant way to serve them is simple: boilthem. Add garlic, onion, a splash of oliveoil, and white wine to the water while cook-ing — generally, about 8 to 10 minutes.Saffron also provides an excellent flavor.Serve with French bread. This can be brokeninto pieces to be used to soak up theflavorful broth you created while cookingthe mussels. A general rule: about 1 poundof mussels per person is needed.

OctopusAlthough popular in Japan andMediterranean countries, the octopus inNorth America is more likely to be a villainof “scary” movies than the star of a seafoodmeal. But octopus is relatively inexpensiveand versatile, and it provides highly flavor-ful, meaty (albeit sometimes chewy) chunks.Most octopuses weigh only about 3 poundsand reach a size of only 1 to 2 feet beforebeing caught for food.

Mussels steamed withwhite wine and onion


simmer for about 45 minutes. This seafoodcan be cooked in a variety of ways, includ-ing grilling, frying, steaming, and poaching.

Serving SuggestionsOctopus is an excellent addition to seafoodstews and soups, adding an unusual textureto the dish. Its flavor is enhanced by garlic,tomatoes, red wine, and soy sauce.

OystersOysters have many different names, whichare clues to where they come from and theirvaried taste and appearance. The marineplants they feed on account for these differ-ences. The hard, rough, gray shell containsmeat that can vary in color from creamybeige to pale gray, in flavor from salty tobland, and in texture from tender to firm.

Oysters are rich in zinc, iron, copper,and vitamin B12. Interestingly, it is oysters’relatively high zinc content that gave themtheir reputation as an aphrodisiac wheneaten raw.

Purchase the freshest oysters you canfind. Gauge freshness by tapping on theoyster shells with your fingernail. If theysnap shut quickly or are already shut tightly,they are fresh. In general, smaller oysterswill be more tender than larger ones. Buyshucked oysters of uniform size and colorencased in a clear liquor (liquid).

You may store oysters for up to 3 daysin the refrigerator using the same method asfor mussels, but the sooner you use them,the better. If any shells open during stor-age, tap them. If they do not close, throwthem out. Store shucked oysters, coveredby their liquor, for up to 2 days in the refrig-erator and up to 3 months in the freezer. Ifthere is not enough liquor to cover theshucked oysters, make your own by dis-solving 1/2 teaspoon of salt in 1 cup of water.

Preparation TipsScrub live oysters under cold, running waterbefore opening. Oyster knives speciallydesigned for removing the flesh from theshells — which can be a tricky operation —are available at cooking supply stores. Oystersand other bivalves will open more easily ifthey are heated briefly — such as by steam-ing them for several seconds or microwav-ing them for a minute.

Serving SuggestionsWhen fresh and safely available, raw oystersare a unique treat. “Raw bars” serve the tra-ditional “shooter,” a New Orleans-inspiredhot sauce covering a raw oyster. If you servethem raw, keep them chilled (and preventthe growth of microorganisms) by puttingthem on a bed of ice.

Oysters in the shell also can be cookedin numerous ways: baked, steamed, orgrilled. Oysters Rockefeller, a hot horsd’oeuvre that is baked and broiled with aspinach topping, is a traditional, elegantfavorite. Use shucked oysters in dressingsor poultry stuffings. Oyster stew is oftenmade with only heavy cream, oysters, andbutter, but a healthier alternative can becreated with evaporated milk and addedvegetables, such as potatoes, pearl onions,carrots, or mushrooms.

ScallopsLike clams and oysters, scallops are bivalves(two-shelled mollusks). Scallops propel them-selves along the ocean floor by clapping theirshells together using a well-developed musclecalled the eye, the part of the scallop that is eaten.

If you avoid fish and other types ofshellfish, you may still like scallops becauseits eye is firmer than most shellfish meatand its flavor is mild yet sweet. Scallopsare rich in vitamin B12 and potassium.

Scallops are classified in two broadgroups: bay scallops and sea scallops. Bayscallops, with meat about 1/2 inch in diam-eter, are sweeter, more succulent, and moreexpensive. Sea scallops, with meat about1 1/2 inches in diameter, are more widelyavailable. A third type is the calico scallop,a small sea scallop from Florida, but it isoften sold as bay scallops. These scallopshave to be steamed to be opened, so theyare partially cooked when sold. They arethe cheapest of the scallops.

Because scallops cannot close their shellstightly, they spoil quickly out of water, andthey are usually shucked at sea. The muscleis iced and the rest discarded. Sometimesthe coral-colored roe is left attached to beeaten with the muscle as a delicacy.

Look for scallops with a sweet smell anda fresh, moist sheen. Avoid any with astrong sulfur odor. Scallops can range incolor from pale beige to creamy to orange.Avoid those that are stark white, a sign thatthey have been soaked in water as a marketingploy to increase the weight. Refrigerateshucked scallops immediately after purchaseand use within 1 to 2 days.

Preparation TipsScallops must be opened like oysters if pur-chased unshucked. Some sea scallops stillhave a small piece of tough connective tis-sue attached to one side, which should bepulled off and discarded. Scallops needonly brief cooking. Overcooking or reheat-ing cooked scallops will toughen them. Theroe, if attached, can be cooked right alongwith the muscle. Large scallops should besliced into smaller pieces.

Serving SuggestionsScallops are suitable for a variety of prepa-ration methods, including sautéeing, grilling,broiling, and poaching. They also are used


in soups, stews, and salads. Scallops cookvery quickly — about 1 to 3 minutes —and no scallop needs to cook longer than 6to 8 minutes, no matter how large.

ShrimpShrimp is the most widely consumedseafood worldwide, and it is the secondmost popular in the United States, aftertuna. The harvest of both wild and farmedshrimp is increasing rapidly to keep pacewith the soaring demand for this crustacean.It has become popular internationallybecause its sweet, mild, and yet distinctflavor is similar to that of lobster, but it iseasier to cook and costs half as much.

Although hundreds of species arecaught, shrimp generally can be classifiedby origin — either warm water or coldwater. Cold-water varieties — such as thewell-known small, pink, peeled shrimp —tend to be sweeter than the larger shrimp,which typically develop in warmer waters.These larger varieties are often solduncooked and unpeeled under the name“prawns,” but the name can be used forshrimp of any size.

The names of shrimp can be confus-ing. Many varieties of shrimp are namedafter a color (white, pink, brown), but whiteshrimp are not necessarily white. They maylook pink, brown, or gray. Confoundingthe problem, most shrimp shells changecolor when cooked.

Shrimp are marketed according to size(number per pound), but market terms varygreatly. Because shrimp freeze well, most,even those classified as “fresh” in the super-market, have been frozen at some point.Neither taste nor texture suffers much.

Shrimp is sold shelled or unshelled, rawor cooked, and fresh or frozen. Shrimp alsocan be bought breaded or stuffed or as a

cold or even frozen. Shrimp are also usuallydeveined, although this is not necessarybefore eating small to medium-sizedshrimp. To devein a shrimp, cut into theshrimp lengthwise with a sharp knife. Thenuse the knife to remove the dark vein —which is actually the intestine that runsdown its back.

Although there are slight differences intexture and flavor, shrimp of various sizes(except the miniatures) can usually be sub-stituted for each other.

As with all shellfish, shrimp should becooked briefly or it becomes tough andrubbery. Cook only until the flesh turnsopaque. To test, cut a shrimp in half, andcheck whether the flesh has turned fromtranslucent to opaque. Whole shrimpshould just begin to curl. If the shells areon, they should turn pink.

spread for crackers or bread. Dried shrimpand shrimp paste can be found in Asiangrocery stores.

Preparation TipsChoose raw, shelled shrimp that are firm,moist, and translucent. Avoid any shrimpthat smells like ammonia. Unshelled shrimpshould have shiny, firm shells. Avoid thosewith black spots and those with yellow orgritty shells, which result from a bleachingprocess to remove the spots.

Before storing fresh, uncooked shrimp,rinse them well under cold, running waterand drain thoroughly. Refrigerate, tightlycovered, for up to 2 days.

Shrimp are usually shelled before theyare eaten, which is easily accomplished bypeeling back the head first, then the rest ofthe shell. Shelling is easier when shrimp are

For a tasty and healthful change, grill scallops and serve with avariety of vegetables (grilled zucchini, white beans, and scallions).


where they can soften in less than an hour.Soaking shortens cooking time by 30minutes to up to an hour. It also has theadvantage of reducing flatulence (intestinalgas) by making them more digestible.

Legumes that are sold as “quick-cook-ing” have been presoaked and redried beforepackaging and thus do not need to be soaked.

When several types of legumes arerequired for a dish, it is best to cook eachtype separately because it is difficult to cookthem uniformly together.

NutritionLegumes are great sources of nutritionbecause they carry the embryonic necessi-ties for starting a new plant. They are highin protein, folic acid, potassium, iron, mag-nesium, and phytochemicals (see theAppendix: Phytochemical Contents ofSelected Foods, page 484). Legumes arenot complete proteins like meats (soybeansare an exception), but they can be pairedwith complementary foods, such as grains,to ensure a meal provides a complete sourceof amino acids for building proteins. Andunlike meat, they are low in fat, high infiber, and inexpensive.

Because of their low cost, legumes wereonce considered “poor man’s meat.” Butwith the increased popularity of ethniccuisines (such as Mexican, Chinese, andMediterranean), the growing popularity ofvegetarianism, and the recognized healthbenefits of legumes, they have shed thisoutdated perception.

SelectionThere are expensive “designer beans,” butmost legumes are widely available at grocerystores and are an inexpensive addition tomeals. Look for a uniform appearance tothe product you are buying. Legumes shouldalso have a deep, almost glossy color. Avoid

Most legumes are annual plants that cangrow as vines or bushes. The shape, size, andcolor of the stems, leaves, and flowers differaccording to species. After fertilization ofthe flowers, pods develop. These containseeds of varying sizes, shapes, and colors.

The plants of the legume family sharetwo main features. First, they produce sin-gle-chambered, flattened seedpods withseeds inside. Either the pod or the seedsinside (or both) are eaten.

A second common feature is thatlegumes are capable of an important bio-logical process called nitrogen fixation,which actually enriches or naturally fertil-izes the soil in which the plants grow.Accordingly, legumes (such as soybeans andalfalfa) are grown in rotation with othercrops (such as corn) that only take nutri-ents from the soil.

Legumes are sold in many forms. Theyare available as whole fresh pods, such asgreen beans, and in dried pods, such as thetamarind. Lima beans are examples oflegumes available as fresh seeds, and driedseeds include black-eyed peas. There arealso seed sprouts, such as alfalfa sprouts andsoybean sprouts. Although technically con-sidered legumes, tamarind and jicama aretreated as a fruit and vegetable, respectively.

Legumes are generally easy to prepareand can be either the main entrée or theside dish. Generally, dried legumes are rehy-drated before cooking, which is done by

soaking them in water for about 6 to8 hours. An alternative and

shorter method is to putthem in a pressure

cooker or to simmerthem in a pan

Serving SuggestionsOne reason for the popularity of shrimp isits versatility. Name a cooking technique,and you probably will be able to find ashrimp recipe for it. Shrimp is served coldin shrimp cocktail. It can be grilled, boiled,broiled, roasted, curried, or stir-fried. Itgoes well with pasta and rice. It is also anexcellent ingredient in soups and can beused interchangeably with other shellfishin recipes. Garlic is a seasoning that par-ticularly complements shrimp’s flavor. Thetwo are used together in well-known dishessuch as shrimp scampi.

Legumes

Legumes have historically been part ofmeals throughout the world. There isabundant evidence that the peanut and limabean have been used for centuries in SouthAmerica. Soybeans and mung beans,among others, have been a key part of Asiandishes throughout history. The MiddleEast is the origin of broad beans, chickpeas,and lentils. Because of this, cooking withlegumes can provide an education and anintroduction to international cuisine.


buying products that are cracked, broken,dry-looking, or faded. These are most likelyto have been on the shelf for a while.

StorageDried legumes are easily stored. Puttingthem in a covered container or closed plasticbag can help maintain their freshness andextend their shelf life.

Legumes that are commonly used aredescribed on the following pages.

AlfalfaAlso known as lucerne, alfalfa is the commonname of a legume that once was thought ofonly as animal feed. The plant is believed tohave originated in southwestern Asia aroundthe area of Asia Minor and the CaucasusMountains. Spanish explorers brought theplant to the Americas, where, in the UnitedStates, it was first established as a crop inCalifornia in the 1850s.

Alfalfa grows up to 5 feet in height andbears spiral-shaped pods containing six toeight small brown or yellow seeds. Becausethe roots are capable of extending as muchas 30 feet into the soil, the alfalfa plant canreach stores of water and nutrients thatallow it to survive periods of extremedrought.

Alfalfa became part of the human dieton a wide scale in the 1970s, when manypeople began to enjoy alfalfa sprouts. Today,alfalfa sprouts are sold in most grocery stores.

Preparation TipsAlfalfa sprouts should be washed thoroughlybefore they are eaten. Buy sprouts that lookhealthy and green. Avoid those that areoff-color, smell moldy, or look soggy. Theycan be kept for about a week in the refrig-erator (see sidebar: Is It Safe to Eat RawSprouts? this page).

removed by blanching (plunging the beansinto boiling water briefly, then running themunder cold water). This process loosens theskin, which can then be easily removed.Buying beans that are split and dried willhelp the beans cook faster and eliminate theneed to get rid of the tough outer skin.

Serving SuggestionsUsually used raw, alfalfa sprouts can beadded to salads, sandwiches, omelets, tacos,and hors d’oeuvres. They also can be usedto garnish soups and stews. In parts ofChina and Russia, the plant’s tender, youngleaves are eaten as a vegetable.

Broad Beans (Fava Beans)Commonly called fava beans in the UnitedStates, broad beans are also known as haba,English, Windsor, tick, cold, horse, or fieldbeans. Broad beans get their name fromthe seeds, which are large and flat and looklike very large lima beans. The seeds rangein length from about a half inch to 2 inches.They can also vary in color from white,green, buff, brown, and purple to black.

Broad beans are an excellent source ofnutrition. They are rich in fiber, folic acid,potassium, magnesium, and thiamin, toname just a few nutrients.

Preparation TipsBroad beans are commonly available driedor precooked in cans, although they cansometimes be found fresh in the pod. Thebeans have a very tough skin that can be

Sprouting at home

IS IT SAFE TO EAT RAW SPROUTS?

All plant sprouts that are eaten rawmay pose a health risk. The reason,according to the U.S. Food andDrug Administration, is that theycould be contaminated with food-borne pathogens such as theSalmonella bacterium or anotherharmful bacterium, Escherichia (E.)coli. Pregnant women, children, theelderly, and persons with compromisedimmune systems (such as peoplewith cancer) may be harmed byingesting sprouts.

If you are one of the people inthese groups, avoiding sprouts wheneating out is advised. However, eventhe seeds that are used for sprouts thatare grown at home can be contaminated.


Serving SuggestionsBroad beans are starchy and strong-flavoredand are great puréed or mashed and in salads.In Italy, broad beans are combined with otherstrong-flavored ingredients, and in Francethey are considered a good cocktail food.

A simple but elegant serving suggestionis to add a little butter to the cooked beansand a sprinkle of salt and pepper to taste andthen serve topped with chopped parsley.

Chickpeas (Garbanzo Beans)Botanical and archeological evidence revealsthat chickpea plants were first domesticat-ed in the Middle East in ancient times.Today, however, India supplies 80 to 90percent of the world’s supply of chickpeas.

The many names that chickpeas go byare a nod to the many regions of the worldwhere they are now grown and eaten. InIndia, they are referred to as Bengal gram.In Spanish-speaking countries, they are gar-banzo. The Arab world refers to them ashamaz (or hummus), and in Ethiopia theyare called shimbra.

The plants grow in tropical to temperateregions and reach about 2 feet in height.Plants bear inflated inch-long pods enclos-ing one or two irregularly shaped seeds.

Middle East, they are mashed and used as themain ingredient in hummus, a thick saucemade with lemon juice, olive oil, and sesameseed paste. Hummus is becoming a populardish in the United States. Falafel, a MiddleEastern croquette, is another dish that drawson the chickpea as its main ingredient. In theMediterranean region, chickpeas are addedto Spanish stews and Italian minestrone soups.

Common BeansBeans provide a good source of dietary fiber.Beans or peas, eaten together or at separatemeals, form a high-quality protein essen-tially equivalent to that from animal sources.(For more information on green beans, alsoknown as snap or string beans, see page 257.)

Common beans originated in CentralAmerica, where archaeological remains ofthese beans, found in association with theremains of maize and squash, have beencarbon dated to more than 7,000 years ofexistence. Columbus and subsequentSpanish and Portuguese explorers carriedbeans back to Europe and eventually intro-duced them throughout Asia and Africa.

A few of the most familiar beans aredescribed here.

Black BeansMany people have become acquainted withblack beans after eating at Mexican restau-rants, where they are served boiled or refried.Also known as turtle beans, black beans area common part of the cuisine throughoutCentral and South America, the Caribbean,and the southern United States. As their nameindicates, they have a completely black skin.They have a mild, somewhat sweet taste.

Black beans are an excellent source offolate and a good source of iron, magnesium,phosphorus, potassium, and thiamin.

The seeds are about one-quarter to one-halfan inch in diameter and can be buff-col-ored, yellow, brown, black, or green. Theplant’s young, green pods and sprouts canalso be eaten.

Like many legumes, chickpeas are anexcellent source of fiber. In addition, theyare a good source of magnesium.

Preparation TipsChickpeas are available at most grocery storesboth canned and dried. They can be eatenfresh, fried, roasted, or boiled. Generally,chickpeas should be soaked overnight beforecooking, which is usually done by boilingthem. Dried chickpeas may take as long as2 hours before they are soft and ready to eat.A pressure cooker is also an option and canreduce cooking time by half.

Serving SuggestionsChickpeas have a mild, slightly nutty flavorand a firm texture. They can be used in appe-tizers, salads, soups, or main dishes. Flourmade from ground chickpeas can be madeinto breads or used as batter for deep-fat fry-ing. They also can be combined with pastaor simply served by themselves. Sometimesthey are served roasted and salted like peanuts.They are part of cuisine worldwide. In the

Broad beans (fava beans) Chickpeas (garbanzo beans)


Preparation TipsPresoak beans. Black beans are relativelythin-skinned and cook quickly (about 30minutes) if you want to keep them some-what firm. For soups and stews, they mayneed to be boiled for 1 1/2 hours or longer.

Serving SuggestionsBlack beans are a delicious dish all by them-selves, served with a dollop of low-fat sourcream and bits of diced avocado or guacamole.They are also often stewed, accompanied byrice. They are the key ingredient in frijoles,refritos, or refried beans (but go easy on thefat), and they are the star of black bean soup.

Cranberry BeansCranberry beans are about a half-inch longand are brownish with pink splotches thatdisappear when cooked. Cranberry beanshave a nutty flavor. Their creamy, red-streaked flesh has a smooth texture.

Nutritionally speaking, cranberry beansare an excellent source of folate and a goodsource of iron, magnesium, phosphorus,potassium, and copper.

Preparation TipsPresoak beans. Cranberry beans can be sub-stituted in any recipe that calls for red beansor white beans, and they can be preparedlike pinto beans (simmering in water, cov-ered, for 50 to 60 minutes).

Serving SuggestionsCranberry beans can be added to pasta dishesand salads. In Europe, they often are used instews.

Kidney Beans As their name suggests, kidney beans arekidney-shaped. They are available in anassortment of colors. Chili lovers will read-ily recognize the most common kidney

WHY DO BEANS CAUSE GASSINESS?

Beans do cause flatulence in many persons who eat them. The gassiness is theresult of fermentation of the seeds’ complex sugars, or oligosaccharides, by bacteriain the large intestine. Persons who eat beans frequently find that they do notdevelop gas as much.

To reduce the flatulence effect, try these strategies:• The flatulence-producing effect of beans can be further reduced by changingthe water several times during soaking and during cooking and by simmering thebeans slowly until they are tender. • If a recipe calls for salt, lemon juice, vinegar, or tomatoes, these ingredientsshould be added near the end of cooking because acidic ingredients stop theprocess by which legumes absorb liquid and soften.• Use commercially available products that can be added to dishes beforeserving. These products contain an enzyme that breaks down the complex sugars before they start causing problems.

bean: the red kidney bean, which has adeep-red color and a full flavor.

Another type of kidney bean is the flag-eolet; its seeds are small, thin, and pale-green.Mainly available dried, canned, or frozen inthe United States, flageolets are more pop-ular in Europe. The cannellini bean isanother type of kidney bean. It is large andwhite and has a more delicate flavor thanthe red kidney bean.

Kidney beans are an excellent source offolic acid and a good source of iron, mag-nesium, phosphorus, potassium, copper,and thiamin.

Preparation TipsKidney beans commonly are canned. Ifyou choose to use fresh beans instead ofcanned, prepare red kidney beans by pre-soaking and then simmering them in water,covered, for 1 1/2 hours. Flageolets andcannellini beans can be cooked with thesame method for 25 to 30 minutes.

Serving SuggestionsConsider red kidney beans an all-purposebean. They make good additions to chili

and can be baked, puréed, or refried.Cannellini beans can be added to salads orsoups. Flageolets are often served in awhite sauce seasoned with shallots, thyme,bay leaf, and clove. In this way, they aresaid to be served “French style.” In France,they also may be served with a roast leg oflamb.

Pinto BeansPinto means “painted” in Spanish. It is anapt word to describe this bean because theyare pink or beige with reddish brown spotsand streaks. Pinto beans are popular in theAmerican Southwest and in Mexico, wherethey are an essential part of everyday cuisine.

From a nutrition perspective, pinto beansare an excellent source of folate and a goodsource of iron, magnesium, phosphorus,potassium, copper, and thiamin.

Preparation TipsPinto beans usually are sold dried but arealso available cooked and canned. Presoakdried beans and simmer them, covered, for50 to 60 minutes.


Serving SuggestionsPinto beans are great served with rice, asrefried beans, puréed, or in chili.

White Beans White bean is a term given to varieties ofbeans that have light-colored seeds. Thereare several varieties of white beans:

Marrow beans — The largest androundest of white beans, marrow beans areoften grown in the eastern United States.They are creamy but firm after cooking andusually are available as a dried bean.

Great Northern beans — GreatNorthern beans are smaller than marrowbeans and have a more delicate flavor. Theyare typically grown in the Midwest. Theystand up well to baking.

Navy beans — Most people know theseas the beans found in canned pork and bean

products. Navy beans require lengthy, slowcooking, which makes them excellent addi-tions to soups and baked dishes.

White beans are an excellent source ofiron and folate and a good source of magne-sium, phosphorus, potassium, and copper.

Preparation TipsPresoak beans. Cook them in water, cov-ered for marrow beans, 35 to 45 minutes;for Great Northern, 1 to 1 1/2 hours; andfor navy beans, 1 1/2 to 2 hours.

Serving SuggestionsMild-flavored white beans can be puréed,baked, added to soups and stews, or com-bined with other vegetables and served withpasta. Navy bean soup is a hearty dish madefrom the navy bean. Baked beans, usuallymade of navy beans, are enjoyed cold or hot.

A SEAFARING BEAN?

Navy beans are so-named becausethey have been a common dish servedto sailors in the U.S. Navy since themid 1800s. Sometimes they are alsoreferred to as “Yankee beans.”

Slow cooking with molasses gives “white” navy beans their color.

Dolichos BeansDerived from the Greek word dolikhos,meaning long or elongated, the general term“dolichos beans” is used to refer to legumesof the genus Vigna and the lablab bean.Common beans considered dolichos beansinclude the adzuki bean, the black-eyedpea, the lablab bean, and the mung bean.

Adzuki Beans (Azuki Beans)Adzuki beans have been cultivated andenjoyed for many centuries in Asia. TheChinese have attributed mystical power tothese beans and believe that they bring goodluck. This is one reason they are a part ofmany foods used at celebrations.

The bean has a rich, somewhat sweetflavor. It has a reddish color. The plant thatbears adzuki beans has 5-inch-long cylin-drical pods that contain 4 to 12 oblong seedswith flat ends. Adzuki beans are usuallysold dried, but they also may be sold asyoung pods that are eaten like green beans.

Adzuki beans are an excellent source offolate and a good source of iron, magnesium,phosphorus, potassium, zinc, and copper.

Preparation TipsPresoak dried beans. Simmer in water,covered, for 30 to 40 minutes.

Serving SuggestionsAdzuki beans have a mild, delicate flavorand grainy texture. Sometimes they areeaten with rice. However, they are often

made into a flour or paste, which is usedin desserts or candies. Combined withsugar, water, starch, plant gums, and otheringredients, adzuki beans are used as a fillingfor bread, steamed cakes, and dumplings.In addition, they can be puffed like cornor sprouted. Adzuki beans may be roastedto make a substitute for coffee.

Black-Eyed Peas The black-eyed pea has many names, includ-ing the cowpea, callivance, cherry bean, frijol,China pea, and Indian pea. It gets its namefrom the circular black hilum, or “eye,” onthe seed’s inner curve, where it is attachedto the pod. The hilum may also be brown,red, or yellow. The seeds can be wrinkledor smooth and range in shape from roundto kidney-shaped. The plant that bearsblack-eyed peas is grown in warm regions ofthe world and can grow to 3 feet in height.

Black-eyed peas are an excellent sourceof folate and a good source of magnesiumand potassium.

Preparation TipsBecause black-eyed peas have thin skins,presoaking is optional. Soaked or unsoakedversions of fresh and dried black-eyed peascook in about 30 to 60 minutes, covered,over low heat. Black-eyed peas are alsoavailable frozen and canned.

Serving SuggestionsBlack-eyed peas can be used to make soups,salads, fritters, and casseroles and are oftenserved with meat. They are the key ingre-dient in the Southern dish called “Hoppin’John,” which consists of black-eyed peascooked with salt pork and seasonings andserved with rice. According to southern U.S.tradition, eating black-eyed peas on NewYear’s Day brings good luck for the year.


Mung BeanAlthough its name suggests Chinese orAsian cuisine, the mung bean has beengrown in India for centuries. India is stillone of the leading producers of this legume.

Mung beans are also grown in the UnitedStates, where they are sometimes referred toas a “chickasaw pea.” Sometimes this beanis also known as green gram, golden gram,and chop suey bean (mung bean sprouts arean important ingredient in this dish).

Mung bean seeds can be green (themost common), yellow, brown, or mottledblack. The seeds themselves are tiny —about one-eighth inch in diameter.

Nutritionally speaking, the mung beanseed is an excellent source of folic acid anda good source of magnesium, phosphorus,and thiamin.

Preparation TipsMung beans are available as dried beans or assprouts. Wash sprouts thoroughly before use.

Lablab (Hyacinth Bean)Although grown in the United States mainlyas an ornamental plant, the lablab is a pop-ular food in Africa, Asia, and Central andSouth America. Seeds are less than a half-inch long. Their color ranges from whiteto brown, red, and black. The plant itselfgrows as a vine, with large broad leaves.

Lablab is an excellent source of iron andmagnesium and a good source of phos-phorus, zinc, copper, and thiamin.

Preparation TipsLablab pods can be eaten fresh. Driedbeans can be prepared in the same way asother legumes.

Serving SuggestionsLablab sprouts can be eaten. Often, how-ever, lablab seeds are ground into flour andused to make bread or an oatmeal-like dish.In India, lablab seeds are dried, split, andthen cooked.

Dolichos bean varieties

Adzuki Lablab

Mung Black-eyed peas


Lima beans are a good source of iron,magnesium, phosphorus, and potassium.

Preparation TipsFordhook and baby lima beans are sometimesavailable fresh in their pods. Immaturelima beans can be eaten fresh with or with-out the pods. Although mature pods aretoo tough to be edible, the seeds are avail-able year-round in frozen, canned, anddried forms that are usually labeled accord-ing to size rather than botanical variety.Presoak dried beans, then simmer in water,covered, for 60 to 90 minutes.

Unlike many other types of beans, limabeans can be easily overcooked; they quicklybecome mushy if cooked longer than nec-essary to make them soft.

Serving SuggestionsThe taste of cooked lima beans is starchy butdelicate. They can be boiled and served wholeor mashed, or they can be added to soups andsalads. In succotash, a traditional Southerndish that includes peppers, tomatoes, andcorn, lima beans are the main ingredient.

PeanutsDespite their name, peanuts are not nutsat all, but the seeds of a legume. They arecommonly thought of as nuts because of

Beans do not need to be soaked before cook-ing. Whole beans cook in about an hour.

Serving SuggestionsMung bean sprouts can be used fresh in sal-ads or stir-fried with vegetables, noodles,and meat, poultry, seafood, or tofu.

Beans can be ground into flour to makenoodles (called bean threads or cellophanenoodles because of their thinness and trans-parent appearance) or candy. Puréed mungbeans may be used to fill breads and pas-tries. They are also used to make moog dal,an Indian spread eaten with rice or bread.

LentilThe lentil was probably one of the earliestlegumes to be domesticated. Now culti-vated in many parts of the world, the lentilis known as ads in Arabic, merimek inTurkey, messer in Ethiopia, heramame inJapan, and masoor, dal, or gram in India,which is now the leading producer.

This bushy plant reaches a maximumof 2 feet in height. The pods are short, flat,and oblong. Seeds can be red, orange,yellow, brown, or green. The seeds areclassified as large (macrospermae) or small(microspermae), with each type contain-ing dozens of varieties.

Lentils, like many legumes, are an excel-lent source of folate and a good source ofpotassium, iron, and phosphorus.

Preparation TipsLentils are available in a variety of forms.They can be purchased whole, husked, andsplit like peas. They cook quickly and, thus,dried lentils do not need to be soaked beforepreparation. Different varieties call for dif-ferent cooking times — from 5 minutes foryellow lentils to 30 minutes for brown orgreen lentils. Lentils should always be

Lentils

Lima beans

washed before cooking to remove dirt, dust,and, possibly, tiny stones.

Serving SuggestionsBecause lentils do not hold their shape well,they are popularly used to make soups andstews. They also can be added to salads ormixed with grains to make breads and cakes.Lentils are particularly popular in India,where they are frequently made into a spicydish called dal. Dal is made with lentils,tomatoes, onions, and other seasonings. Dalalso can be made from many other legumes.

Lima BeansLima beans were originally cultivated inSouth America, from where they werebrought to Europe, Asia, and Africa byEuropean explorers. In the southern UnitedStates, lima beans are called butter beans,and the mottled purple varieties are calledcalico or speckled butter beans. Lima beansalso may be referred to as Madagascar beans.

Lima bean plants bear flat, oblong podsabout 2 to 4 inches in length that containtwo to four smooth, kidney-shaped seeds.There are numerous varieties of lima beans,and their seeds vary in size and color. Thecommonly sold seeds are pale green, butpurple, red, brown, black, and mottled onesare also available. The two most commonvarieties are the Fordhook and the baby lima,which is smaller and milder.

how they are used and because of their nut-like shells. The “shells,” however, are actu-ally the fibrous seed pods of a legume,encasing one to three seeds wrapped in anedible, papery thin seed coat. These seedpods are easy to crack and range from lessthan an inch to about 2 inches long andhave the same contours as the round seedsunderneath.

Peanut plants are separated into eitherbunch or runner types. The bunch typebears seed pods close to the base of theplant, whereas the runner type has seedpods scattered along the branches. Runnertypes were introduced in the 1970s and arenow more popular than bunch types, prob-ably because runner peanuts are primarilyused to make peanut butter, for which halfof all peanuts are produced.

Spanish peanuts — a bunch-typepeanut with small, round seeds covered bya reddish brown skin — are usually roasted,salted, and vacuum-packed. Virginiapeanuts, which can be a runner or a bunchplant, are larger and more oval and are usuallysold roasted in the shell.

Peanuts contain quite a bit of fat, but thefat in them is primarily monounsaturatedfat. Peanuts are an excellent source of mag-nesium, phosphorus, zinc, copper, niacin,and folate and a good source of iron.

George Washington Carver, an African-American botanist who worked in the late19th century, is well known as the “Fatherof the Peanut Industry” for having inge-niously developed more than 300 uses forthe peanut, including as an ingredient inshoe polish, soap, bleach, medicine, ink,paint, and ice cream. In 1890, an Americanphysician invented what we now know aspeanut butter to provide an easily digestible,nutritious food for his elderly patients.However, long before this, other culturesmade similar edible paste from peanuts.


a vegetable in African, Indian, SouthAmerican, and Asian cooking. Peanuts canbe cooked with fish, meat, and poultry andused to flavor sauces, soups, salads, anddesserts. Peanut soup, a southern U.S.favorite, is a creamy, spicy-hot dish.

Preparation TipsPeanuts are available in a variety of forms,including raw, dry-roasted or honey-roasted, salted or unsalted, shelled orunshelled, peeled or unpeeled, whole orchopped, and as peanut butter. Theyoung pods, leaves, and plant tips can becooked and eaten in the same manner asa green vegetable. Unshelled peanuts canbe refrigerated in an airtight container forup to 6 months, and shelled peanuts forup to 3 months. Peanuts also can becooked, a process that generally takesabout 30 minutes.

Serving SuggestionsAlthough peanuts are usually consumed asa snack, turned into peanut butter, or usedto make candy or baked goods in theUnited States, they are frequently used as

Peanut butter — not just for sandwiches

Peanuts


beans are an excellent source of a variety ofnutrients, including iron, vitamin B6, andphosphorus, and a good source of potassi-um and calcium. Also, they are rich in thephytochemicals called isoflavones.

Soybeans are usually processed intoother products. For example, soy oil is usedto make ink for newspapers. Soybean prod-ucts are added to a variety of foods duringprocessing. Many foods, though, are madealmost entirely from soy (see sidebar: “Soy”Many Products to Choose From, page 333).

For cultures in which soy is the mainsource of protein, rates of cardiovasculardisease and some kinds of cancers are rela-tively low. Researchers are also looking intowhether soy plays a role in preventing osteo-porosis and easing hot flashes associatedwith menopause. Some studies suggestthere may be a link (see Chapter 2 sidebar:Soy What? page 34).

Although it may be too early to makespecific health claims for soy, there isevidence that adding soy to your diet makesgood nutritional sense. And, you may justdiscover a whole new range of healthfulfood products to enjoy.

Preparation TipsGenerally, the soybeans now being incorpo-rated into food are already processed, such asthe soybean oil in margarines and salad dress-ings and the soy protein in baby formula andmeat substitutes. Or, they may already beincorporated into food products, such as tofu.Dried soybeans are often available at healthfood stores. They need to be soaked beforecooking to soften them. They are usuallysimmered, sometimes up to 9 hours, beforethey are softened enough to eat. Fresh andfrozen soybeans are now appearing in markets.Many cooks recommend cooking soybeanswith full-flavored items because they are ratherflavorless by themselves.

way as green beans. Many Asian dishes callfor them as a key ingredient.

To shell fresh peas (usually green peasor English peas), use the same stringing tech-nique on only one side of the pod, then useyour thumb to push out the peas. Rinsethoroughly. When buying fresh peas, lookfor bright-green, smooth, uniform pods thatare free of spots, dryness, or other blight.

Serving SuggestionsPeas can be added to meals in a variety ofways. They can be braised, boiled, steamed,or stir-fried and added to pasta dishes andcasseroles. Pea pods can be substituted inany recipe that calls for green beans.

Raw, fresh peas, although difficult tofind, are tasty additions to salads. So aresnow peas and sugar snap peas. Fresh andfrozen peas should be cooked only brieflyto preserve their color and flavor.

SoybeansIf the only soy in your diet comes from thesoy sauce you sprinkle on chow mein, youmay be missing out on more than just atasty and versatile food. Soy is an inex-pensive way to add protein to your diet andmay also help reduce fat when substitutedfor meat in traditional dishes.

Soy products come from the soybean, alegume native to northern China. TheUnited States now produces much of theworld’s soybeans. There are more than1,000 varieties of soybeans. They range insize from a pea to a cherry. Colors includered, yellow, green, brown, and black. Theprotein in soy is a “complete” protein —the most complete you can get from veg-etable sources — and just as good nutri-tionally as animal protein. In fact, there ismore protein in 1 cup of soybeans than in3 ounces of cooked meat. In addition, soy-

PeasLike peanuts, peas may not be immedi-ately recognizable as a legume, because theyare marketed and consumed as a vegetable.But appearances are deceiving because, likeother legumes, peas are an excellent sourceof protein. A serving of peas (about 3/4of a cup) contains as much protein as atablespoon of peanut butter, but with farless fat.

The pea is an annual plant that growsfrom 1 to 5 feet high. It requires a cool,relatively humid climate. There are morethan 1,000 different types of peas. Differentplants produce smooth-seeded peas, wrin-kled-seeded peas, field peas, snow peas, andsugar snap peas.

Smooth-seeded peas are commonlysold frozen, whereas wrinkled-seeded peasare used for canning because they aresweeter. Field peas are grown mainly fordrying. Snow peas and sugar snap peasare grown for their edible crisp, sweet pods.

Peas are a good source of iron.

Preparation TipsPeas are available fresh, canned, frozen, ordried. Dried peas, which can be yellow orgreen, are sold whole. Or, they may be split.Whole dried peas need to be soaked beforecooking and may take up to 1 to 2 hours tobecome soft. Split dried peas do not needto be soaked; however, they do not holdtheir shape during cooking and so are gen-erally used for sauces and soups. A familiardish made of split peas is, of course, splitpea soup. Snow peas and sugar snap peasare usually sold fresh. Before eating, rinsethem off and then cut the top from a snowpea pod. Remove the string from both sidesof a sugar snap pea’s seams by pulling theattached fibrous string upward from thebottom. Although they are delicious raw,pea pods also can be cooked in the same

Serving SuggestionsAlthough Americans generally eat soy as partof other products, soybeans can be eatenfresh, roasted, ground into flour, or pressedinto oil. The Chinese first invented soysauce, then the Japanese borrowed theprocess to make their own sweeter version.Dark and light varieties are available. Servedark soy sauce with red meat and light soysauce with chicken or seafood. Because of itshigh sodium level, it should be used spar-ingly if you are watching your salt intake.

Tofu, made from coagulating soy milkuntil it forms curds, is available in soft, firm,and extra-firm consistencies, depending onhow much liquid was left in the pressedcurds. Tofu can be used in salads, soups,and stir-fried dishes.

Nuts and Seeds

Nuts are high in fat and calories, but takenin moderation they can be part of a health-ful diet. Nuts are not only flavorful, but,ounce for ounce, also full of nutrients.

Most nuts are seeds or the dried fruitfrom trees. Peanuts, which are commonlythought of as nuts, are actually legumes. Theybelong to the same family as peas and beans.

The word “nut” can be confusing. Theterm originally referred to an edible kernelsurrounded by a hard shell. In its mostscientific definition, the term now refers toa single-seed fruit with the seed surroundedby a dry, tough fruit. This definition worksfor hazelnuts, beechnuts, and chestnuts,but it does not “fit” almonds and walnuts(because their surrounding fruits aretheoretically edible) or peanuts (which arelegumes). Adding to the confusion, Brazilnuts and pine nuts are not nuts, either.They are actually seeds, and sunflower seedsare actually fruits.


“SOY” MANY PRODUCTS TO CHOOSE FROM

Soybean-based products take many forms. Besides oil that is pressed from soy-beans, soy food products include the following:

Miso — Miso is a salty, strong-flavored paste made by fermenting soybeanmeal and a grain, such as rice or wheat. It is used as a flavor enhancer and thicken-ing agent in many Asian dishes. Colors range from light yellow to dark orange,depending on the type of soybean used to make the miso.

Soy flour — Many prepared foods include soy flour, which can be made fromwhole soybeans or soybean meal.

Soy nuts — Roasted soybeans, commonly eaten as a snack.Soy sauce — Another product made from fermented soybeans, soy sauce is an

essential condiment and cooking ingredient in Asian cuisine. To make soy sauce,soybeans or soy meal is mixed with ground wheat. Fermentation may take 1 to 3months.

Soybean sprouts — As the name suggests, these are germinated soybeans.They are used in salads and as a garnish.

Soybean milk — Soybean milk is made from soybeans that are soaked, ground,heated, and then filtered. Soy milk is a part of many baby formulas for infants whoare lactose-intolerant. Soy milk can be drunk as a beverage. Dried soy milk issometimes added to products such as ice cream.

Tempeh — An essential component in Indonesian cooking, tempeh is a meatsubstitute that is made from soybeans that are soaked, dehulled, cooked, and thenfermented. Tempeh can be formed or made into patties. Tempeh is available inthe United States in health food stores.

Tofu — Made by coagulating the protein from soy beans, tofu is a high-proteincurd that is used in many Asian dishes. Tofu is sold in blocks and is often used inplace of meat. It generally has a spongy texture. It can be cooked in a variety ofways to make dressings, dips, and shakes. It picks up the flavor of marinades andthus will taste like meat in many dishes.

Yuba — A product made of the protein-rich skin that forms on the top of soybean milk when heated just to boiling, yuba has a stringy, chewy texture. It is made of protein and oil and is often used to produce imitationmeat products.

Common soybeanproducts, such assoy milk, tofu, andfresh soybeans

Nuts are a versatile food. They can beeaten fresh, cooked, and, sometimes, withtheir shell. They are available whole orchopped, salted and unsalted. In addition,products made from them include butters,oils, and spreads.

NutritionThe protein in nuts and seeds lacks anessential amino acid called lysine, whichcan be gained from legumes and animalproducts. Although nuts are high in calo-ries for their size, they are also considereda “nutrient-dense” food. They contain alot of nutrients in relation to their calories.

Nuts are also rich in different plant com-pounds. Flavonoids, for instance, are foundin all nuts. These antioxidants help reducethe formation of free radicals in the body thatmay contribute to cancer and cardiovascu-lar disease. Relative to their size, nuts are alsoamong the best plant sources for protein.

Nuts are generally high in fat. In mostcases, more than 75 percent of their caloriescomes from fat (the exception being chest-nuts — only 8 percent of the calories arefrom fat). But, on the plus side, it is the“right kind” of fat. Most of the fat in nutsis monounsaturated and polyunsaturated,with the exception of the coconut and palmkernel. Unlike saturated fats (typicallyfound in red meats and dairy products),these fats do not appear to increase bloodcholesterol levels. In small amounts,monounsaturated and polyunsaturated fatsmay actually lower cholesterol levels.

Watch the salt, however. Nuts do notcome by that naturally — it is an added fea-ture. If you need to limit your salt intake,look for products with no added salt.

SelectionPurchase nuts with a clean, uniform appear-ance. When buying nuts in the shell, look


century, cross-breeding among sweetalmonds created new varieties that includethe California, Mission, Price, Carmel, andthe Nonpareil (the most popular varietytoday). Since then, approximately 30 addi-tional varieties have been developed andare grown commercially.

Nutritionally, almonds have morecalcium than any other nut and are an excel-lent source of iron, riboflavin, and vitaminE. More than 60% of the fat comes frommonounsaturated fat.

Preparation TipsAlmonds are available whole (both shelledand unshelled), sliced, slivered, diced, andchopped. If you buy whole almonds thatare not already blanched, you need toblanch them yourself by pouring boilingwater on them, draining them after aminute, and then pouring cold water onthem, draining again after a minute. Afterblanching, rub off the skins. Toastingalmonds before adding them to dishesenhances their flavor and texture.

Serving SuggestionsThe mild flavor of almonds makes them apopular addition to a wide variety of dishes.They are popular as fillings and as ingredi-ents in pastries and other baked goods. Butalmonds also can be used in sauces, stuffing,and pasta dishes. A well-known vegetable

for whole, unbroken shells. To ensure max-imal freshness, look for nuts that are vacuum-sealed in bags, jars, or other containers.

StorageBecause of their high fat content, nuts andseeds should be stored in dark, cool, dryconditions in closed glass or plastic con-tainers to prevent rancidity. Unshelled nutskeep better than shelled nuts, which canbecome rancid in a few weeks unless frozen.Most unshelled nuts will keep 2 months toa year in the refrigerator or a year or morein the freezer.

Safety IssuesAllergies to nuts are one of the most com-mon kinds of food allergies. Symptoms ofan allergic reaction include nasal conges-tion, hives, itching, swelling, wheezing orshortness of breath, nausea, upset stomach,cramps, heartburn, gas or diarrhea, light-headedness, or fainting. If you suspect thatyou have any food allergies, see an allergistfor a careful evaluation.

The following pages are an overview ofnuts and seeds available, along with tips toinclude them in your meals.

AlmondAlthough almonds are native to the warmerregions of western Asia and northern Africa,they grow well in California, where 99 per-cent of domestic almonds are grown.

The almond fruit is the edible seed ofsweet almond trees. Almonds are teardrop-shaped and surrounded by a shell and anouter fleshy hull. They can be either sweetor bitter. The sweet types have a delicateyet distinctive flavor, but the bitter almondis inedible in its raw form because it con-tains traces of the poison prussic acid, acyanide compound. During the late 19th Almonds

A variety of nutsand seeds

dish is green beans amandine, which essen-tially is green beans topped with sliveredalmonds. Marzipan, a German candy, ismade from sweetened almond paste.Almond oil may be added to salads, andalmond extract or essence may be used as aflavoring in baked goods and drinks.

BeechnutBeech trees grow in the temperate forestsof Europe, North America, Asia, and NorthAfrica and can be up to 120 feet tall.Beechnuts are simply the seeds (or nuts)enclosed in prickly burrs that fall to theground in the autumn. Beechnuts looklike small chestnuts and taste like hazel-nuts. More than 10 species of beech treesproduce nuts.

Beechnuts are an excellent source of thi-amin and riboflavin and a good source ofiron. Monounsaturated and polyunsatu-rated fats provide more than 80% of thefat content.

Preparation TipsThe thin coat surrounding each cream-col-ored nut must be removed before it is eaten.


rich, creamy, and sweet and is a good sourceof phosphorus and thiamin and containssome calcium. This nut also has a high fatcontent, although most of it is unsaturated.

Only after the fruits have fallen to theground are they harvested and choppedopen to obtain the nuts. Because the treesgrow wild in the heart of the Amazon jun-gle, the nuts can be shipped only during therainy season, when streams and rivers arenavigable. Although the nuts are obtainedonly in Brazil, most are exported, and nativeBrazilians rarely eat Brazil nuts.

The Brazil nut is also known as the paranut, butternut, cream nut, and castanea.Oil from the nut is used to make soap oras an industrial lubricant.

Preparation TipsBrazil nuts are available as raw, unshellednuts or shelled and roasted or dry-roasted.Because of their high fat content, both

Although beechnuts were once used as feedfor farm animals, they were also common-ly eaten during famines.

Serving SuggestionsBeechnuts taste best roasted, a process thatmellows the flavor of these nuts. Groundbeechnuts also may be used as a coffee sub-stitute. In Europe, oil is made from beech-nuts and is used for cooking.

Brazil NutThe Brazil nut grows on an evergreen tree,mainly along the Amazon, Orinoco, andRio Negro rivers of South America. About6 inches in diameter and resembling acoconut, the fruit of the Brazil nut tree has18 to 20 nuts within its hard shell. Inside,the triangular nuts are arranged like thewedges of an orange. It is the white kernelinside this shell that is eaten. This kernel is

shelled and unshelled nuts should be refrig-erated or frozen to maintain freshness. Buyonly vacuum-packed nuts to maintain theirfreshness.

Serving SuggestionsBrazil nuts add a crunchy texture to cakesand breads. Because of their sweetness, theyare also used in ice cream, cookies, andcandies. Brazil nuts can be difficult to shell.Keep a nutcracker handy if planning toserve them whole and in the shell, often atradition in many families at holidays.

Cashew NutIndia is the world’s leading producer ofcashew nuts, although other important pro-ducers include Mozambique, Tanzania,Kenya, and Brazil.

Cashew trees produce a fruit-like stalkcalled the cashew apple (even though it isthe shape of a pear). Attached to the endof the cashew apple is the cashew nut,which has a smooth, ash-colored outer shell.The edible kernel of the nut varies betweenthree-quarters of an inch and an inch inlength. Its generic name, Anacardium, refersto a heart shape, but cashews have more ofa kidney shape.

It is impossible to buy cashews in theshell because the edible kernel is coveredwith an inner shell, and the space betweenthe inner and outer shells is filled with athick, caustic, toxic oil (related to poisonivy). Unshelled, unroasted cashew nuts will


burn the mouth and lips and raise blisterson the skin.

Nutritionally, cashews are an excellentsource of iron, phosphorus, and zinc anda good source of riboflavin, thiamin, andpotassium. The primary source of fat incashews is monounsaturated fat.

Preparation TipsCashew nuts have a sweet, buttery flavorthat is further enhanced by roasting.Cashews are bought ready to use. Look forcashews sold in vacuum-packed cans toguarantee maximal freshness.

Serving SuggestionsAlthough Americans view the cashew as anut for baking or dipped in chocolate for atreat, it also can be added to stir-fry dishesand salads. Cashews also can be made intoa delicious nut butter.

ChestnutChestnut trees are found in Asia, Europe,and North America, and their fruit has beenmade popular in the lyrics of a Christmascarol. The trees that bear chestnuts werefirst cultivated in China about 5,000 yearsago. Mount Olympus, home to the gods ofancient Greece, was said to have had anabundance of chestnut trees.

Brazil nuts

Cashew nuts

Chestnut trees are also long-lived.Some trees that were grafted more than 500years ago are still alive. The trees are alsoadaptable to poor land. The nuts are har-vested by hand once they have fallen fromthe burr, the name for the spiny outer cov-ering. Trees typically start bearing nuts afterabout 25 years.

Chestnuts can range in size from a halfinch to more than an inch, depending onthe variety. They have one rounded sideand one flat side and one rounded end andone pointed end. The roasted kernel is soft,meaty, and sweet.

The common American chestnut,native to the eastern United States, oncedominated the forests of Maine to Georgia.But this tree is now nearly extinct becauseof a tree blight caused by a fungus. Today,only a small number of trees survive.

Preparation TipsThe most traditional use of chestnuts is toroast them whole, with shell and skin, andto peel and eat them while they are still warm.Before roasting, cut an “x” into the flat sideof the nuts to prevent them from exploding.Chestnuts also can be boiled or steamed.

Serving SuggestionsUse chestnuts as an ingredient in stuffing,casseroles, and baked goods. A glazed typeof candy (marrons glacés) is made from sug-ared chestnuts. Ground chestnuts also canbe used as a coffee and chocolate substitute.

Ginkgo NutThe ginkgo nut grows on what is consideredthe oldest known living species of tree. It hasremained virtually unchanged for 250 millionyears and is considered a living fossil.

The ginkgo nut is the seed of an ined-ible, apricot-like fruit that is well known

for its strong, some might say offensive,odor. Nuts borne from female trees havehard, buff-colored shells that are pointedon either end. The meat inside has thesame shape and color, is soft, and has adelicate, sweet taste. Although the ginkgotree is commonly grown in U.S. citiesbecause it is resistant to air pollution, manypeople are unaware that it bears nuts andthat they can be eaten.

In Asia, ginkgo nuts and the fan-shaped leaves from the tree (Ginkgo bilobais the scientific name) have been used intraditional medicine for thousands ofyears. Extracts and powders derived fromginkgo leaves are among the top-sellingherbal supplements sold in the UnitedStates, where they are promoted as beinga memory aid.

Scientists in the United States are study-ing the efficacy of ginkgo extracts, butresults so far have been inconclusive.Additionally, because scientists do not knowhow the extract works or its potential sideeffects, they are not recommending gink-go extracts be used for medicinal purposesat this time.


Hazelnuts

Roasted chestnuts

From a nutrition standpoint, ginkgonuts are an excellent source of phospho-rus, potassium, copper, thiamin, and niacin.

Preparation TipsBefore ginkgo nuts can be consumed orcooked, the hard shells must be removed.The kernels must then be soaked in hotwater to loosen the thin skins. Fresh, dried,or canned ginkgo nuts are widely availablein Asian grocery stores.

Serving SuggestionsGinkgo nuts can be eaten as a snack afterthey are roasted. They are used in manyAsian main dishes and desserts. Ginkgonuts are a key ingredient in an egg-custard-like dish called chawanmushi.

HazelnutThe United States produces about 9,000tons of unshelled hazelnuts, and Oregonand Washington account for 5 percent ofthe entire world’s production. The grape-sized nuts have a thick, woody, brownish

red shell that readily separates from the ker-nel. Nuts grow from leafy husks that openas the nut ripens. The nuts begin to dropfrom the trees in August. In September orOctober, they are swept up, washed, andthen dried. They are sorted for size andthen sold for processing. Hazelnuts arereferred to by a variety of names, includ-ing filbert or cobnut.

There are 10 major species of hazelnuttrees. The most commonly grown are theEuropean, the American, and the Turkishhazelnut. Various hybrids are based onthese types. These hybrids include theWinkler, Duchilly, and the Barcelona,which is thought by many hazelnut fanciersto produce the finest nuts.

Nutritionally speaking, hazelnuts arean excellent source of iron, magnesium,phosphorus, potassium, and thiamin anda good source of niacin. Monounsaturatedfat is the primary source of fat in hazelnuts.

Preparation TipsThe hazelnut kernel is sweet. It is wrappedin a thin, slightly bitter-tasting, brown skin.This skin must be removed before the nutsare used. Heat the shelled nuts in a 350°Fahrenheit oven for 10 to 15 minutes untilthe skin begins to flake. Then, wrap the

warm nuts in a tea towel and rub them withthe towel after about 5 minutes to removethe skin.

Serving SuggestionsHazelnuts can be eaten raw or they can beroasted. Chopped hazelnuts add crunchto salads, soups, sauces, breads, cakes, andcookies. Finely ground nuts can be usedas a replacement for flour. Hazelnut paste,made by grinding the nuts to a fine butterand mixing with sugar, is used for bakeryfillings and toppings.

A fragrant oil made from pressed hazel-nuts adds a nutty flavor to dressings, sauces,pastries, and coffee.

Lotus SeedThe lotus plant and especially its flowershave been used as a motif in the arts ofthe ancient cultures of India, China, andEgypt for centuries. Although many peo-ple know it is grown for its ornamentalflowers, the lotus plant also has edibleroots and seeds. The creamy seeds add amild flavor to cuisine in many Asiancountries.

In addition to the seeds, the roots ofthe lotus plant can be eaten. When slicedand cooked, the light brown, starchy rootshave a crisp texture. They are commonlyused as a vegetable in Asian dishes. Eventhe leaves of the plant may be eaten. Youngleaves can be eaten raw. Mature leaves maybe used to wrap rice, meat, and fruit dishesbefore they are steamed.

Lotus seeds are referred to by a varietyof names. Common ones include Indianlotus, hasu, and nelumbium.

Preparation TipsYou can most readily find lotus seeds inAsian supermarkets, where they are sold


fresh, dried, and canned. Fresh seeds aresold with the seed coat attached or removed,but both types spoil quickly. The seed coatsmust be removed before the nut can beeaten.

Serving SuggestionsLotus seeds can be eaten raw. However,most commonly, they are used in cooking.Or, they are candied and eaten as a snack oradded to pastries as a filling. In Asian cook-ing, they may be stewed with poultry, addedto stir-fry meals, or cooked in water to makea dessert.

Macadamia NutNative to Australia, the macadamia tree wasnamed for the naturalist Dr. JohnMacAdam. According to legend, he wasthe first to find the nuts edible.

The macadamia nut is enclosed in avery hard, brownish shell, and the kernelis off-white in color. Each nut is about halfan inch to an inch in diameter and isenclosed in a thin, fleshy husk. This huskopens as the nut matures. The slightly

Macadamia nuts

sweet, creamy, rich flavor of the nutmeathas acquired a “gourmet” reputation and ahefty asking price.

Macadamia nuts have the highest fatand calorie content of any nut, but they arean excellent source of magnesium, copper,and thiamin and a good source of iron andniacin. The fat in the macadamia nut isprimarily monounsaturated fat.

The tree that bears macadamia nuts wasintroduced to some regions of the UnitedStates in the 1880s. It was not until the1930s, however, that a real consumer audi-ence made the macadamia industry possi-ble. Historically, Hawaii has supplied 90percent of the world’s macadamia nuts.Growers in California and Florida also havebegun contributing to domestic produc-tion. Macadamia nuts are also grown inBrazil, Costa Rica, Guatemala, Venezuela,Jamaica, South Africa, and Samoa.

Preparation TipsBecause of their extremely hard shell (whichtakes up to 300 pounds of pressure to crack)and high oil content, macadamia nuts areusually sold shelled in vacuum-packed con-tainers. The nuts can become rancid quick-ly because of their high oil content.Refrigerating them, however, can extendtheir shelf life up to 2 months.

Serving SuggestionsMacadamia nuts may be bought raw orroasted, plain, chocolate-covered, or salted,and whole or chopped. They are great bythemselves as a snack. Choppedmacadamia nuts add a nice texture andflavor to salads, rice dishes, curries, cookies,cakes, candies, and ice cream. The nutsalso can be ground into a creamy butterand used as a spread. Oil made from thenuts can be added to salads or used forcooking.


Pecan NutBelonging to the same family as walnuts,pecan trees can be found growing wild fromIllinois to Texas and Maryland to Florida.In fact, more than 100 varieties of pecansare cultivated in the United States.Commercial cultivation of pecans, however,is limited to warm states. Georgia producesmore than a third of the total U.S. pro-duction, which totals about 200,000 tonsof unshelled pecans annually.

Pecans are one of the most widelycultivated nuts in the world. The nut itselfis elongated and wrinkled, resembling awalnut, and has a buttery flavor. The shellsurrounding pecans is shiny, brown, andeasily cracked. Most of the fat in pecans isunsaturated. In addition, pecans are anexcellent source of many nutrients, includ-ing phosphorus, thiamin, copper, and zinc,and a good source of iron and potassium.More than half of the fat in pecans ismonounsaturated fat.

Preparation TipsUnshelled pecans are most widely availableduring the autumn months, although pack-aged, shelled nuts can be found in grocerystores year-round. Tightly wrapped, unshellednuts can be stored in a cool, dry place for upto 6 months; shelled nuts can be kept in an air-tight container in a freezer for up to 2 years.

Serving SuggestionsMost people know and love pecan pie, asugary treat popular in the South. Pecanscan be eaten raw or roasted as a snack. Theyadd a rich flavor to breads, muffins, cakes,and other baked goods or can be sprinkledon cereal or many other types of food. Acandy with Southern roots is pecan praline,made from sugared pecans. Oil pressedfrom pecans may be used for cooking orfor salads, but it is expensive.

Pecan nuts

Pecan pie

Pistachio NutPistachio nuts grow in clusters on the pis-tachio tree, which grows wild throughoutcentral and western Asia and is cultivated inwarmer areas of the world.

The nuts are enclosed in fleshy husks.The nut itself has a hard, thin, tan shell thatpartially splits open when the nut is ripe.The shells may be dyed red or blanchedwhite by distributors to hide imperfections.Inside the shell is a smooth, pale-green ker-

nel wrapped in a fine brownish skin. Thiskernel has a delicate and sweet flavor, whichlends itself to desserts.

Shelled and unshelled nuts should bekept in an airtight container in the refrig-erator, where they will keep for 3 months.Pistachios are available year-round.

From a nutrition perspective, pistachiosare an excellent source of iron, magnesium,phosphorus, potassium, and thiamin. Themain source of fat in pistachios is monoun-saturated fat.

Preparation TipsPistachios with fully closed shells are imma-ture and should be avoided. The nuts canbe eaten as a snack either raw or roasted.In addition, they can be added to puddings,cakes, candies, and luncheon meats. Or,chopped nuts can be added to stuffing,pâtés, and sauces.

Pistachio nuts

Sesame seeds


kled over the tops of buns. They are alsoused on bread, rolls, and crackers. Sesameseeds are mainly a condiment in the UnitedStates, but they can be added to stews for adelicate, nutlike flavor. In cuisine of MiddleEastern countries, sesame seeds are the mainingredient, along with honey and almonds,in a confection called halvah. Groundsesame seeds are also made into butter. Inthe Middle East, this is called tahini and isa popular addition to sauces and maindishes. Chickpeas and tahini can be com-bined to make hummus, a popular part ofMiddle Eastern cuisine.

Squash SeedCultivated worldwide, squash probably wasfirst gathered by indigenous people around8000 B.C., primarily for its seeds. Europeansettlers arriving in North America found itwas a common crop grown by AmericanIndians.

Although most people are familiar witheating the flesh of squash, the seeds ofsquash by themselves are both tasty andnutritious. The most popular squash seedeaten in the United States is the pumpkinseed, which is flat with one rounded endand one end that tapers to a point. Theseeds are off-white and approximatelythree-quarters of an inch long. Theyenclose a green kernel that is delicatelynutty in flavor. In Mexico, pumpkin seedsare known as pepitas and are popular inmany dishes.

The seeds of winter squash are alsocommonly eaten. The plants are harvestedwhen the fruits and, hence, the seeds arefully ripe. Summer squash, in contrast, iseaten before it and its seeds are fully ripe.Seeds from acorn squash, buttercup squash,and butternut squash are also edible. Theseeds are a healthful addition to your diet,

Serving SuggestionsIn Asian and Mediterranean cuisine, it iscommon to find pistachios in meat andpoultry dishes as well as in pastries. Baklava,the popular Middle Eastern dessert madewith the thin pastry called filo, containspistachios as a main ingredient, along withhoney and walnuts.

Safflower SeedThe safflower plant has been cultivated inIndia, China, Persia, and Egypt for centuriesand it was only introduced in the UnitedStates in 1925. India still remains thelargest producer of safflower seed.

Common names for safflower seedsinclude safflower, false saffron, and saffronthistle. Safflower seeds are about a quarterof an inch long and elongated.

They are an excellent source of iron,magnesium, thiamin, and riboflavin and agood source of potassium and niacin.

Preparation TipsSafflower seeds are enclosed in a fibrousseed coat that must be removed before theycan be eaten or pressed for oil. Up to 40percent of the weight of the seeds is oil.

Serving SuggestionsThe seeds of the safflower are eaten friedor roasted. They are one of the primaryingredients in an Indian dish called chutney.The plant’s shoots are also edible and ofteneaten as salad greens.

Sesame SeedSesame seeds are small, oval, and flat andhave a paper-thin, edible hull. They may bewhite, yellow, brown, red, or black.Lighter-colored seeds are considered prefer-able to dark seeds.

Sesame seeds are 40 to 60 percent oilby weight. They are an excellent sourceof iron, thiamin, riboflavin, and phos-phorus and a good source of potassium.Polyunsaturated fat is the primary sourceof fat.

Preparation TipsAvailable hulled, unhulled, or ground,sesame seeds have a rich, nutlike flavorwhen roasted. Hulled seeds should be storedin the refrigerator because they quickly turnrancid.

Serving SuggestionsAs anyone who has eaten a hamburgerknows, sesame seeds are commonly sprin-

Sunflower seeds

Roasted seeds fromsquash are also edible.


being an excellent source of iron, phos-phorus, and potassium and a good sourceof thiamin and riboflavin. A little less thanhalf the fat comes from polyunsaturated fat.

Preparation TipsSquash and pumpkin seeds are sold plainor salted, dried or roasted, unhulled orhulled. You also can make your own snackwhen hollowing out your Halloween jack-o’-lantern or cooking your winter squash.Scoop out the seeds, rinse them, dry them,and then toast them in the oven until theyare golden brown. Soaking them in saltwater before baking adds flavor.

Serving SuggestionsSeeds can be added to salads, sauces, andpasta dishes to add a crunchy texture or tosoups for additional texture.

Sunflower SeedWith more than a hundred species, the sun-flower genus is thought to be native toeither western North America or SouthAmerica, although it now grows worldwide.The United States and the former coun-tries of the Soviet Union are among thelargest producers of sunflower seeds.

Sunflower seeds are about a quarter ofan inch long, angular, and grayish green,tan, or black. They are enclosed in thinshells. Often, these shells are striped inblack and white. Two main varieties of sun-flower are cultivated commercially. TheRussian variety is grown mainly for oilbecause the seeds contain more than 40percent oil by weight. The North Americanvariety has larger seeds and is grown forhuman consumption and for bird food.

Although high in calories and fat, sun-flower seeds contain mostly unsaturatedfat. In addition, they are a rich source of

Serving SuggestionsSunflower seeds can be eaten raw, roasted,and salted or unsalted and are terrific snacksby themselves. They also are excellent addi-tions to salads, stuffing, or yogurt. Groundseeds can be combined with flour to makebreads, as is done in Portugal and Russia.The seeds also can be roasted to make acoffee-like drink. A note to cooks: theseeds may turn green when cooked.

WalnutWalnut is the common name for about 20species of deciduous trees that include thehickory and pecan tree. The two mostcommon species are the black walnut and theEnglish, also known as the Persian, walnut.

The fleshy green fruit of the blackwalnut encapsulates the nut and cushionsit when it falls from the tree. Effort isrequired to pry the edible kernel from thenut’s thick, woody shell. The inside of thefruit may stain your hands.

nutrients, including folic acid, niacin, potas-sium, and zinc. They are also high in fiber.Sunflower seeds are best kept in a cool, dryplace. If shelled, they should be stored inthe refrigerator to prevent rancidity.

Preparation TipsSunflower seeds usually are shelled beforethey are added to dishes. Shelling by handcan be difficult, although soaking helps.Most people simply buy commerciallyshelled sunflower seeds.


be difficult, but commercially shelledwalnuts are readily available. Toasting wal-nuts enhances their flavor, helps maintaincrispness, and makes them easier to chop.

Serving SuggestionsWalnuts are a versatile cooking ingredientthat can be added to salads, pilafs, cookies,muffins, breads, cakes, and ice cream.Whole young nuts can be pickled in vine-gar. Walnuts also can be pressed to make anoil that is typically used in salads.

Walnuts also have a variety of nonculi-nary uses. The shells are used as an anti-skid agent for tires and as blasting grit.Ground nutshells are sometimes added tocommercial spices as a filler.

be plump, meaty, and crisp. Unshelledwalnuts can be stored in a cool, dry place forup to 3 months. Shelled kernels can berefrigerated in a tightly covered containerfor up to 6 months. Shelling walnuts can

Walnuts

The traditional Waldorf salad ismade with walnuts.

The kernel of the English walnut,however, is more easily removed from itsshell, which is generally thinner and easierto crack. In addition, the husks of Englishwalnuts separate when the fruit is mature,allowing the nut to drop out. Partly forthese reasons, the English walnut is themore commercially cultivated species.

Nutritionally, walnuts are an excel-lent source of phosphorus, zinc, copper,and thiamin and a good source of ironand potassium. More than 70 percent ofthe fat comes from polyunsaturated fat.

Preparation TipsWalnuts purchased in the shell should befree of cracks or holes. Shelled nuts should

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345

Dairy FoodsIncludes: Milk, Yogurt, and Cheese

Some people do not include enoughdairy foods in their diets. One reason isthe mistaken belief that all dairy productsare high in fat. Some are, but there is anabundance of low-fat and nonfat dairyproducts, from milk to yogurt to cheese.

Other people do not consume dairyfoods because of intolerance to milk sugaror allergy to milk proteins. However, thosewith intolerance to milk often do not needto follow a diet that is completely milk-free(see sidebar: Lactose Intolerance, page 347).People with allergy to milk must avoid dairyfoods and may want to get help with adjust-ing their diets to ensure nutritional ade-quacy (see sidebar: Milk Allergy: HiddenIngredients, page 349).

Milk is a bundle of nutrients, all contained in a nondescript white liquid.Although milk’s presence as a beverage at meals may not be as popular

as it used to be, milk is used in many products that are consumed through-out the day.

On the Food Guide Pyramid, milk and dairy products are placednear the top because, although they are part of a healthful diet, theyshould be consumed in moderation. Adults should consume 2 serv-ings of low-fat or nonfat dairy products daily; 1 serving equals 1 cup of milk or yogurt or 1 1/2 ounces of cheese. Children andpregnant or lactating women shouldadd an extra serving each day. Milkand other dairy foods are rich in calcium, a mineral important for developing strong bones and teeth and fornerve transmission. They are also an importantsource of many vitamins and minerals. Large quan-tities of these foods, however, are not needed to ensure thatyou are getting adequate amounts of these nutrients. Just three8-ounce glasses of skim milk, for example, provide nearly all of thecalcium you need each day.

Another reason people do not consumedairy products is the growing consumptionof soda pop. The average American drinksabout a half gallon of milk a week but, incomparison, about 11 cans — or a gallon— of soda pop a week. Taking calcium sup-plements or eating calcium-enriched foodcan help you obtain needed calcium, but dairyfoods are an easy way to get the calcium andother essential nutrients you need.

BasicsMilk can be consumed in its fluid form, ina more solid form (such as yogurt), as cheese,or as a major ingredient that is added toother foods. Dairy cases now abound withmilk-based products and their reduced-fat

and nonfat versions. The cornucopia ofdairy products includes the following:

Fluid milk — Although cow’s milk isgenerally consumed in the United States,other cultures use milk from goats, camels,llamas, reindeer, sheep, and water buffalo.Milk is a staple in diets worldwide.

Dried and concentrated milk —These products include powdered milk,evaporated milk, and condensed milk.

Cheese — Cheese is made by coagu-lating and draining milk or cream or a com-bination of both.

Yogurt — Yogurt is made by addingbacteria to milk to ferment it.

Ice cream and other dairy desserts —Ice cream and other frozen desserts are


NutritionMilk and dairy products provide many ofthe key nutrients needed daily, particularlycalcium (for more specific information, referto milk in the nutrient table on page 472).

Milk and dairy products also supplyhigh-quality protein. Because of its animalsource, milk protein is complete — mean-ing it provides a sufficient amount of thenine essential amino acids (see Chapter 2,Protein, page 23).

Dairy products are also naturally richin B vitamins and most of the minerals con-sidered to be essential in the diet, includ-ing calcium, magnesium, phosphorus, zinc,iodine, and selenium. In addition, milkalso contains several vitamins and mineralsthat have been added to meet the require-ments of the Food and Drug Administration.Low-fat and nonfat milk may be fortifiedwith vitamin A because this fat-solublevitamin is lost when the milk fat is removed.Vitamin D is added to all milk to help thebody better use calcium.

Milk also is a good source of carbohy-drates. With the exception of cheeses andbutter, milk products are higher in carbo-hydrates than protein or fat. Milk’s carbo-hydrate is lactose, a sugar unique to milkthat is actually two sugars (glucose andgalactose) linked together. Food scientistscall this type of sugar a “disaccharide.”

Lactose is not as sweet as other sugars.It helps the body absorb calcium and phos-phorus and may even help in the growthof friendly bacteria needed in the intestines.In addition, galactose, one of the sugars inlactose, is a vital part of brain and nervetissue. It is released when the body digestslactose. Lactose is a bit of a paradox, how-ever. Although it has these beneficialproperties, many people have difficultydigesting milk (see sidebar: LactoseIntolerance, page 347).

Pasteurization kills bacteria that havebeen responsible for major plagues such astuberculosis, polio, scarlet fever, and typhoidfever. It is also advantageous because itdestroys many of the bacteria that causespoilage and many of the enzymes that pro-mote rancidity. Pasteurization, therefore,increases both shelf life and safety of milk.

A common term that consumers seewhen purchasing milk is “homogenized.”Homogenization is a process introduced inthe 1950s in which fat globules in the milkare broken down so they are evenly dis-persed throughout the milk. Most milk atthe supermarket is homogenized.

During homogenization, milk is forcedthrough a small opening at high pressure.The product has a smoother, richer textureand a whiter color than nonhomogenizedmilk.

simply milk or cream to which sugar, fla-vorings, and, often, eggs have been added.

Cream and sour cream — Cream is thefat that rises to the top of the surface inunprocessed milk. Sour cream is simply creamthat has been fermented or thickened. Thecream is usually “soured” by adding bacteria toit, much in the way that yogurt is created.

Butter — This yellowish substance isessentially fat that has been separated fromcream. For that reason, it is discussed inFats, Oils, & Sweeteners, page 389.

Processing of Milk and Milk ProductsVirtually all milk and milk used in dairyproducts is pasteurized. Pasteurization isa process invented by French chemist LouisPasteur. It uses heat to destroy harmfulbacteria in milk, but it retains the nutri-tional value of milk.

The processing of milk begins at the farm.

Despite all the nutrients in milk, thenutritional advantages of dairy productsmust be weighed against the potentialhealth drawbacks of two key components inmilk: sodium and fat. Whole milk, cream,and cheeses contain substantial amounts offat, especially saturated fat. These fats addcalories and have been tied to higher cho-lesterol levels and cardiovascular disease (seeChapter 3, Coronary Artery Disease, page61). However, it is important to note thatlow-fat and nonfat milk varieties are avail-able and are significantly lower in fat thanwhole milk. In addition, depending onhow much is consumed, milk or productsmade from milk may be a major source ofsodium — a special concern for anyonefollowing a low-sodium diet.

Dairy Foods 347

wrapped, these foods will pick up smells inthe refrigerator, possibly leaving them withan undesirable taste.

Cheeses such as cottage cheese, ricotta,and cream cheese will keep for 1 week afterthe sell-by date. Soft cheeses — such asBrie, Camembert, Muenster, and mozzarella— and blue-vein cheeses can keep from 1to 3 weeks. Semi-firm and hard cheeses,such as cheddar and Monterey Jack, willkeep as long or longer. Generally, theharder the cheese, the longer it will remainfresh when carefully stored.

Shredded cheese will not keep as longbecause it has more surface exposed to theair. Soft cheese that has mold on it shouldbe discarded. Firm cheese that has mold cansometimes be used as long as 1/2 inch to 1

SelectionUnless dried or canned, milk and dairy prod-ucts are perishable. For that reason, mosthave an expiration date printed on the pack-aging. The date often states, “Sell by . . .”and is a good indicator of freshness. Look forthe date before buying and before consum-ing a product. Usually, dairy products willkeep about a week beyond that date.

StorageKeep milk in the coldest part of your refrig-erator. Avoid storing milk in the refriger-ator door unless it has a special compart-ment designed to keep the milk colder thanin the rest of the refrigerator.

Keep yogurt and fresh cheeses in air-tight containers in the refrigerator. Loosely

LACTOSE INTOLERANCE

As many as 50 million Americans are estimated to have lactoseintolerance — an inability to adequately digest ordinaryamounts of dairy products such as milk and ice cream.

Worldwide, nearly 70 percent of the adult population isthought to be lactose intolerant, and the condition is verycommon among American Indians and those of Asian,African, Hispanic, and Mediterranean descent.

Lactose is the sugar that is naturally present in milk andmilk products. It must be broken down by lactase (an enzymefound in the intestine) before the body can use it. If there isnot enough lactase, undigested milk sugar remains in theintestine. Bacteria in the colon then ferment this sugar. Gas, cramping, and diarrhea can follow.

Most of us begin to lose intestinal lactase as we age.However, this occurs to varying degrees. Thus, people withlactase deficiency vary in their ability to comfortably digestmilk and milk products.

As obvious as the symptoms of lactose intolerance may be,it is not easily diagnosed from the symptoms alone. Manyother conditions, including stomach flu and irritable bowelsyndrome, can cause similar symptoms.

See your physician to determine whether you are lactoseintolerant. Measurement of the hydrogen in your breathafter you have taken in lactose is a useful test because largeamounts of hydrogen indicate that lactose is not being fullydigested and that you are probably intolerant.

Persons with milk allergies should avoid milk, but thosewith lactose intolerance often do not need to follow a diet thatis completely lactose-free. The following suggestions may help:• Avoid eating or drinking large servings of dairy productsat one time. (Several smaller servings over the course of afew hours are much easier to digest.)• Drink milk or eat dairy products with a meal.• Choose hard or aged cheeses, such as Swiss or cheddar,over fresh varieties. Hard cheeses have smaller amounts of lactose and are more likely to be tolerated.• Take lactase tablets or drops, such as Lactaid or DairyEase. These types of products contain the enzyme that breaksdown lactose, reducing the amount that your body mustdigest on its own.

For help with meal planning, you may want to see aregistered dietitian.

inch of cheese near the molded spot has beencut away and discarded. If any milk or milkproduct has a strange odor, throw it out.

Safety IssuesSome small markets or independent farm-ers still sell raw milk. Because it has notbeen pasteurized, this milk may containgerms that make you ill. For that reason,the sale of raw milk is often prohibited bylaw, depending on location.

For some people, proteins in cow’s milkmay trigger allergic reactions. Whey pro-teins (beta-lactoglobulin and beta-lact-albumin) and casein are the primary pro-teins that trigger allergic reactions.Symptoms of a milk allergy may includenasal congestion, hives, itching, swelling,wheezing, shortness of breath, nausea, upset

Reduced-fat milk — Often referred toas two percent, this type of milk has hadsome milk fat removed from it. Two per-cent reflects the amount of fat in the milk byweight. It does not refer to the percentageof calories from fat. One cup of 2 percentmilk has 130 calories and 5 grams of fat.

Low-fat milk — Also known as 1 per-cent milk, this type of milk contains about100 calories and 2.6 grams of fat in 1 cup.

Nonfat or skim milk — Skim milk,which contains less than 0.5 percent milkfat, is now more often labeled nonfat milk.It contains the same amount of nutrients,such as calcium, as its higher fat counter-parts, but it has no fat and just 90 calories.

Buttermilk — Buttermilk was once theresidue left from churning butter, buttoday’s version is made from adding a lacticacid culture to milk. The result is far lessrich than the original “natural” buttermilk,but it still retains the thick texture andacidic tang of old. Some manufacturersadd flecks of butter for an authentic lookor stabilizers to prevent separation. Becauseof its name, buttermilk may sound highin fat. Yet, in most instances it is not.Buttermilk derives its fat content from themilk used to make it, and in the UnitedStates low-fat or nonfat milk is used mostoften. Calories and fat in buttermilkdepend on what type of milk was used tomake it. Check the label for fat content.

Acidophilus milk — Normally killedduring pasteurization, the healthy bacteriaculture Lactobacillus acidophilus is reintro-duced into whole, low-fat, or nonfat milkto create sweet acidophilus milk. In a/Bmilk, both acidophilus and bifidobacteriacultures are added. Acidophilus occursnaturally in the body and is found mainlyin the small intestine. Many factors canalter the level of this intestinal bacterium,including diet, alcohol consumption, illness,


stomach, cramps, heartburn, gas or diarrhea,light-headedness, and fainting.

It is easy to confuse a milk allergy withanother common health concern related todairy foods — lactose intolerance. Lactoseintolerance (see page 347) also can lead tonausea, vomiting, cramping, and diarrhea.However, if you have lactose intolerance,you usually can eat small amounts of dairyfood without problems. In contrast, a tinyamount of a food to which you are allergiccan trigger a reaction.

If you suspect that you have any foodallergies, see your physician. You may thenbe referred to an allergist for a careful eval-uation. This generally includes a medicalhistory, physical examination, and skin orblood testing. If the diagnosis is a milk aller-gy, it is essential to eliminate milk and foodsmade with milk from your diet (see sidebar:Milk Allergy: Hidden Ingredients, page 349).

Milk

Milk has a wide variety of uses and thus isone of the most basic items found inkitchens worldwide. It is consumed as abeverage, poured on cereals, and used inmany different ways in cooking. In responseto consumers with different nutritionaldemands, modern food science has mademany different types of fluid milk available.

Although milk can be less inviting topeople who are concerned with their weightbecause of its high fat content, some typesof milk contain no fat at all.

Whole milk — Containing 3 1/2 per-cent milk fat, this type of milk is often sim-ply labeled “milk” or “vitamin D milk” ifthat particular vitamin has been added. Ofall types of milk, whole milk is among thehighest in fat and calories. One cup has 150calories and approximately 8 grams of fat.

and medications. Alterations in levels cansometimes lead to poor digestion, diarrhea,and bloating. Drinking acidophilus milkproducts may reduce intestinal infectionand diarrhea and improve milk digestionand tolerance. Studies are under way toevaluate whether these bacteria can helpregulate blood cholesterol levels and preventcancer. Calories and fat in acidophilus milkdepend on what type of milk was culturedwith the acidophilus bacterium. If wholemilk was used, for example, acidophilus-treated milk contains the same amount offat and calories as whole milk.

Lactose-reduced and lactose-free milk —These products are tailored to people whohave trouble digesting lactose, a sugarfound in milk. An enzyme called lactaseis added during the processing of this milk.The result is that lactose in the milk isreduced by at least 70 percent (lactose-reduced) or up to 99.9 percent (lactose-free).Calories and fat in lactose-reduced and lac-tose-free milk depend on what type of milkwas cultured.

Dairy Foods 349

Flavored milks are higher in calories thantheir unflavored counterparts. Calories andfat in flavored milk range from 150 caloriesand no fat for 1 cup of chocolate milk madefrom skim milk to more than 210 caloriesand 8 grams of fat for 1 cup of wholechocolate milk. When purchasing flavoredmilks, look for products that are made fromskim or reduced-fat milk. Avoid thoselabeled “premium.” They often are madefrom whole milk, which is high in fat.

Preparation TipsIt is easy to overcook milk when heating it.When milk is heated to a temperature thatis too high, its proteins clump together andcurds appear in the milk. When heatingmilk, always use low heat and stir frequently.Using a double boiler when heating milkalso helps prevent overheating.

Anyone who has ever had homemadehot cocoa knows that heated milk candevelop a “skin” (a thickened surface). Aneasy way to prevent this is to mix a littlecornstarch into the milk before heating it.

Ultrapasteurized milk (UHT) — Thismilk has been popular in Europe for manyyears, but it has only recently appeared inU.S. supermarkets. The “ultra-heat treat-ment” (UHT) sterilizes milk by quicklyheating it, sometimes as high as 300 degreesFahrenheit, and then quickly cooling itbefore packaging it in vacuum-packed, asep-tic containers. UHT milk can be storedfor 2 to 3 months without refrigeration,until opened. Once opened, UHT milkshould be refrigerated and quickly con-sumed. It can spoil, but unlike other milk,it does not curdle as a warning sign ofspoilage. The ultra-heat process makes themilk taste slightly scalded, but it is thoughtthat the treatment does not substantiallyaffect the nutrient value. The amount offat and calories in UHT milk depends onthe type of milk from which it was made.

Flavored milk — Flavorings, sugar, orother sweeteners are added to fluid milk.Although some milk is flavored with straw-berry, vanilla, and even peanut butterflavorings, chocolate is used most commonly.

If you are allergic to milk, it is impor-tant to check the labels of the foodsyou eat. Milk or components of milkare common ingredients in many dif-ferent foods, some of which you mightnot be aware of.

Foods that likely contain milkinclude the following:• Butter, including artificial butterflavor, butter fat, ghee, buttermilk • Chocolate, caramel, nougat• Cheese, including cream cheese,cottage cheese, and cheese curds• Simplesse (a fat substitute)

• Luncheon meats, hot dogs, andsausages• Cream, including half-and-half,nondairy creamers (containing casein)• Margarine• Yogurt• So-called nondairy items, includingcoffee lighteners, whipped toppings,imitation cheeses, and frozen or soft-serve dessert items. These may containcasein, a milk protein.

Ingredients on the label that indi-cate milk or a dairy product is in theproduct include the following:

• Lactalbumin• Lactoglobulin• Rennet casein• Lactose• Casein• Hydrolysates (casein hydrolysates,milk protein hydrolysates, proteinhydrolysates, whey or whey proteinhydrolysates)• Evaporated, dry, or milk solids• Whey• So-called natural flavorings (checkwith manufacturer for more informa-tion)

MILK ALLERGY: HIDDEN INGREDIENTS


milk forms of powdered milk are good forup to 6 months. Reseal opened packagesand store in a cool, dark, and dry place toprevent the product from absorbingmoisture in the air. All opened packages

and skim milk, and eventually only skimmilk. If you dislike skim milk, 1 percentor 2 percent milk is a reasonable option,especially if it keeps you drinking milk.

Buttermilk can be substituted for creamin many recipes: a half cup of buttermilkhas 1 gram of fat, but the same serving oflight cream has 31 grams.

Whenever possible, lower the amountof fat in a recipe by substituting a lower-fat milk. A cream soup made with low-fatmilk is just as rich tasting, especially if youthicken the soup with a bit of flour. A cupof cocoa made with skim milk providesmore nutrients and fewer calories than theaverage chocolate dessert, and it is just aseffective for satisfying a sweet tooth.

Dried & ConcentratedMilks

Dried and concentrated milks offer conve-nience and increased shelf life. Such prod-ucts also can be used in numerous recipesto give the taste of milk without all the watervolume of fluid milk. Dried and concen-trated milk products include the following:

Powdered milk — As its name sug-gests, powdered milk is milk that has hadnearly all the water removed from it.Mixing it with water (follow package direc-tions) results in fluid milk. Powdered milkis usually made from skim milk becausehaving less fat helps the product resist ran-cidity. Recipes sometimes call for powderedmilk to thicken sauces or to add calciumand protein to foods. Powdered milk doesnot taste like fresh milk. However, itsstability and portability make it a frequentingredient in convenience foods orprepared mixes. These qualities also makeit an excellent choice for travelers. Openedpackages of low-fat, nonfat, and butter-

Serving SuggestionsNonfat milk has the least amount of fat andcalories but still provides all of milk’s nutri-ents. Many people prefer its lighter textureand taste to the heaviness of whole milk.Even the staunchest fan of whole milk caneasily be converted to using this healthieralternative. Make the change gradually.Start by mixing equal parts of whole milkwith 2 percent milk. Then, in stepwise pro-gression, use just 2 percent, next a combi-nation of 2 percent and 1 percent, then just1 percent, then a combination of 1 percent

SELECTING MILK FOR

CHILDREN

Milk recommendations for childrenolder than 1 year are a practicalconcern for parents. Can everyonein the family drink the same milk, or should you buy certain milk foronly the youngest members?

Breast milk, of course, is recom-mended during the first year of life.If the infant is weaned during thefirst year, the best alternative is to useiron-fortified formula. Formula-fedinfants should remain on iron-forti-fied formula until 1 year of age.After age 1, the American Academyof Pediatrics recommends usingwhole milk if the use of breast milkor formula is discontinued. Untilage 2, fat should not be limited in an infant’s diet.

After age 2 years, children canbegin to consume fat in moderation,just as the rest of the family does.However, whether to use low-fatmilk will vary for each child. If achild has had poor growth or achronic medical condition, discussthe appropriate fat content of milk— and diet in general — with thechild’s physician. For otherwisehealthy children older than 2 years,low-fat milk (skim, 1 percent, or 2 percent) is fine — and it meansyou have to buy only one type ofmilk for the entire family.

SOY AND RICE “MILK”

Nondairy beverages made from soy-beans and rice are available forpersons who have milk allergies, arelactose-intolerant, or prefer not toeat animal products. Both soy milkand rice milk are similar in look andtaste to milk and can be used formany of the same purposes, such as pouring on cereal or makingsmoothies and other dairy-basedbeverages.

Soymilk is made from water,soybeans, malted corn and barleyextract, seaweed (used for thickeningpurposes), salt, and, depending onthe brand, a fat or oil. Rice milk ismade from water, brown rice, salt,and, depending on the brand, saf-flower oil and various vitamins andminerals. Soy and rice milks havefewer calories and less fat than wholemilk, but they have more of boththan skim milk. One cup of soymilkhas about 135 calories and 5 gramsof fat. One cup of rice milk hasabout 120 calories and 2 grams of fat.

of dried milk keep better in the refrigeratorbecause temperature and humidity arebetter controlled.

Evaporated milk — Packaged in sealedcans, evaporated milk is milk from whichabout 60 percent of water has been evapo-rated. The milk is homogenized and packedin heat-sterilized cans that help extend shelflife. Unopened cans can be stored at roomtemperature for up to 6 months but shouldbe refrigerated and used within 5 days afterbeing opened. Evaporated milk has aslightly darker color than regular milkbecause it was heated during the evapora-tion process.

Sweetened condensed milk — Thickand sold in sealed cans, condensed milk isoften used to make desserts because it isusually sweetened. Like evaporated milk,more than half of the water in sweetenedcondensed milk is removed by heating it.Up to 40 to 45 percent of this product byweight is sugar. In its undiluted form,sweetened condensed milk contains nearly13 tablespoons of sugar and 1,000 caloriesper cup. For that reason, it is best to eatsmall servings of desserts and dishes madewith this ingredient.

Preparation TipsDry milk can be reconstituted accordingto package directions, or it can be mixedwith cool water in a blender for a morepleasing consistency. When using sweet-ened condensed milk, cut down on theamount of other sugar you use in the recipeto save on calories.

Serving SuggestionsNonfat dry milk can add a boost of calciumto recipes for meatloaf, hot cereal, gravy, orcanned cream soups. A tablespoon contains

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cially made cream. Many types of creamare sold:

Heavy cream and light whipping cream —Heavy cream has between 36 and 40 per-cent milk fat by weight. The thickest ofthe “sweet creams,” heavy cream is usedmainly for whipping cream and for desserts.A lower-fat version, with 30 to 36 percentmilk fat, is called light whipping cream.For this cream to whip properly, emulsi-fiers and stabilizers are added to the cream.Both products double in volume whenwhipped. For this reason, whipping creamis also called double cream.

Light cream — Light cream contains18 to 30 percent milk fat by weight andcannot be whipped. Instead of doublingin size, it remains the same volume. Hence,it is called single cream. Other names for

94 milligrams of calcium but adds only 27calories. Many brands are fortified withvitamins A and D for a nutrient bonus.

Evaporated milk often is used in soupsand sauces for a smooth, creamy texture.Well chilled, it also can be whipped andused as a dessert topping with only a tenthof the calories of heavy whipped cream.

Cream and Sour Cream

Cream is made from milk fat. It is extremelyhigh in fat and calories, but it creates thecreamy, rich, indulgent taste in desserts andsauces.

A century ago, cream was skimmedfrom the top of milk that was set in a coolplace. Today, machines separate commer-

light cream include table cream or coffeecream, because it is often the cream usedto fill coffee creamers.

Half-and-half — This is a mixture ofequal parts of whole milk and light cream,homogenized to prevent separation. It con-tains from 10 to 12 percent milk fat byweight and can be substituted in manyrecipes calling for cream. The product cutscalories and fat, but it lacks some of thevelvety qualities of heavy or light cream.Half-and-half commonly is added tocoffee, although a far healthier alternativeis skim milk.

Sour cream — Real sour cream con-tains 18 to 20 percent milk fat by weight.It is created commercially by introducinga bacterial culture to cream that convertsthe milk’s sugar, lactose, into lactic acid.The acid gives sour cream its distinctive,tangy flavor. Stabilizers such as sodiumalginate, carrageenan, locust bean gum, or


gelatin are sometimes added to make sourcream thick and smooth, and rennet andnonfat milk solids are added to give it morebody. Low-fat and light sour creams areboth made with half-and-half according tothe same process to create a similar productwith 60 percent less fat than regular sour

cream. Fat-free sour cream substitute ismade with the same process, and skim milkis used as the base.

Nondairy creamers and toppings —These imitation dairy products sometimescontain coconut oil, palm kernel oil, orother highly saturated and hydrogenatedvegetable oils mixed with casein (a milkprotein) and lactose (a milk sugar). Theseingredients create a high level of saturatedfat without providing any of the vitaminsand minerals found in milk or cream. Fat-free and sugar-free versions of regular coffeecreamers, lighteners, and nondairy whippedtoppings have various amounts of sugarsand fats. Pressurized whipped cream,packed in cans under pressure, uses gas toexpand the cream. Aerosol dessert toppingsdo not contain any milk or cream.

Preparation TipsBecause cream is highly perishable, it shouldbe stored in the coolest part of the refrig-erator and used quickly. To whip cream,chill the cream thoroughly and place thebeaters and bowl in the freezer for 10 min-utes before whipping. Whip at mediumspeed until the cream thickens.

WHAT GOES INTO YOUR COFFEE COUNTS

What goes into the brew you purchase at your local espresso bar matters. For example,here’s how your choice of milk affects two popular espresso-based beverages:

Latte (12 ounces) Calories Fat (grams) Carbohydrates (grams)Made with whole milk 190 11 14Made with skim milk 95 0 14

Cappuccino (12 ounces)Made with whole milk 155 9 11Made with skim milk 55 0 9

Serving SuggestionsAlthough air is added to whipped cream,a dollop atop a special treat adds extra fat(mostly saturated): about 3 grams for 1/4cup. Cream sauces served over pasta arealso high in fat. Instead, try a vegetable-rich marinara sauce. Substitute a lower-fatversion of cream in recipes when possible,or use milk or yogurt. For recipes calling forsour cream, try buttermilk or yogurt.

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African camel’s milk, or the Middle Easternewe’s milk is unknown and still debated.But the results, after thousands of years,remain the same: the earliest coagulatingcurds of milk carried in a shepherd’s pouchhave become a tempting treat, with manydifferent types from which to choose.

Cheese can be made from various milks.Milk from cows is typically used in theUnited States, but milk from sheep, goats,camels, and other animals is used worldwide.In fact, some of the world’s finest gourmetcheeses are made from sheep’s milk.

No matter what type of milk is used, theprocess is essentially the same. The first stepis to curdle the milk, essentially causing pro-teins in the milk to clump. Bacterial cul-tures or certain enzymes are used to curdlethe milk. Next, the liquid surrounding thecurds, which is called the whey, is drained.

If substitutions leave you yearning forthe real thing, or if you eat more of thelower-fat item than you would have eatenof the higher-fat ingredient, you may wantto stick to the recipe and eat a smaller serv-ing as an occasional indulgence.

Cheese

Despite the high fat content of most formsof cheese, cheese remains an Americanfavorite. Dairy cases are filled with differentvarieties of cheeses, and classic foods suchas pizza, cheeseburgers, and tacos, all ofwhich use some form of cheese, guaranteegenerations of cheese lovers.

The first cheese was said to have devel-oped by accident, when milk was allowedto ferment. Whether the first cheese wasformed from Mongolian yak’s milk, the

CREAM GLOSSARY

Chantilly cream — Named forthe place in France where it isbelieved to have originated, chantillycream is made simply by addingsugar and vanilla to whipped cream.

Clotted cream (also calledDevonshire cream) — A sour creamthat originated in Devonshire,England, clotted cream is thickerthan regular sour cream. After beingheated and cooled, the cream isskimmed and then eaten on sconeswith jam.

Crème fraîche — A product thatfalls between fresh cream and sourcream, crème fraîche is used often inFrench cooking, in which it is servedlightly whipped and sweetened. It ismade by adding a small amount ofbuttermilk to cream and heating themixture. It is then stored in a warmplace until it thickens. This usuallytakes between 12 and 36 hours. Themixture is then refrigerated and canbe kept up to a week.

Smetana — A dense Russian sourcream, smetana is traditionally servedon borscht and salads. It is alsoknown by the names smitane,smatana, or sliuki.

Then the curds are pressed into shapes.Salt may be added at this point. The freshlymade cheese is then allowed to age, aprocess that develops its flavor. Other ingre-dients also may be added at this point. Ingeneral, 11 pounds of milk are needed tomake 1 pound of cheese. Knowing that, itis easy to see why cheese is dense in bothcalories and fat.

Like any dairy product, cheese is per-ishable. A general rule is that the harderthe cheese, the longer it keeps. Categoriesof cheese are determined by the methodused to make it, the type of milk used, thetexture, or even the appearance of the rind.This classification system groups cheeseswith common characteristics.


steps from milk. It is essentially the sepa-ration of milk into curds and whey. Thecurds are partially drained before cottagecheese is packaged and sold.

Cream cheese — The mild white spreadoften used for bagels, cream cheese is abetter choice than butter, but it still has a lotof fat. Up to 90 percent of the calories incream cheese are from fat. One tablespoonhas about 50 calories and about 5 grams offat. Even reduced-fat cream cheese is highin fat, with up to 75 percent of caloriesfrom fat. From a calorie and fat standpoint,fat-free cream cheeses are the best choice.

Farmer’s cheese — Often used in bak-ing, farmer’s cheese is essentially cottagecheese that has had most of the liquid

Fresh CheesesThese cheeses were once made on the farmfrom surplus cream and quickly served.Today these cheeses are made with pas-teurized milk, but they still have a shortshelf life and must be consumed quickly.Fresh cheeses are not allowed to ripen orferment very long, so they have a high mois-ture content, a mild flavor, and a smooth,creamy texture. They generally keep for 1week after purchase or the “use by” date.

Common types of fresh cheeses includethe following:

Cottage cheese — Usually thought of asa “diet” food, cottage cheese is a healthfulfood choice when it is made from skim orlow-fat milk. Cottage cheese is only a few

Fresh mozzarella cheese, tomato,and basil on crackers.

pressed out of it. It is usually sold formedas a loaf and is relatively low in fat.

Mozzarella — The pizza topping ofchoice, mozzarella is a soft, bland cheese.Unlike other fresh cheeses, mozzarella hasundergone a heating and kneading process.Whole-fat, skim, low-moisture, and fat-free versions of mozzarella cheese are avail-able. Fresh mozzarella, sold in specialtyand ethnic stores, is usually made fromwhole milk and, therefore, is higher in fatthan other types.

Ricotta — A common ingredient inItalian dishes, ricotta is similar to cottagecheese but has a finer texture. Ricotta wasonce made from whey left over from mak-ing other cheeses. Today, it is made fromwhey and milk.

Semisoft Cheeses Semisoft cheeses are firm on the outside yetsoft and moist on the inside. Because theyare aged for just a few weeks, they have asoft, moist texture and mild flavor.

Semisoft cheeses are used widely incooking because they melt smoothly andeasily. They are also easy to slice and so areexcellent for hors d’oeuvres or for moreordinary uses, such as sandwich toppings.

Because these cheeses are soft, they areoften coated with wax or another materialto keep them intact. Some types of semi-soft cheeses are aged. Others are “washed”in brine, which causes them to develop arind on the outside. These processes alsointensify the cheese’s flavor and, in someinstances, sodium content.

Some common types of semisoft cheesesinclude:

Brick — The shape of this cheese is theorigin of its name. When aged, it has anassertive flavor, like cheddar cheese. Whenit is young, it is mild.

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ily sliced and can add a different twist to ordi-nary foods, such as sandwiches.

Provolone — The taste of this cheesedepends on its age and how it is processed.Young provolone has a mild taste and ivorycolor. With age, its flavor becomes stronger,its texture drier, and its color darker. Thecheese is sometimes smoked or has had asmoke flavoring added to it. Provolone isoften sold in loaves.

Semisoft cheeses are generally higher incalories and fat than soft cheeses. For exam-ple, 1 1/2 ounces of Edam or provolonecheese has about 150 calories and about 12grams of fat. In contrast, the same amountof cottage cheese (made with 2 percentmilk) contains about 40 calories and 1 gram

Edam — A Dutch specialty, this cheesehas a mild, buttery taste. It is often sold inballs or blocks coated with red wax. It isalso available smoked.

Gouda — Another Dutch cheese,Gouda is sold in wedges and wheels usual-ly covered in red wax. Like other semisoftcheeses, it has a mild flavor that becomessharper as it ages. Gouda can be purchasedas a smoked cheese.

Jarlsberg — A Norwegian specialty, thischeese is often compared to Swiss cheese.It is softer, however, and milder. Jarlsbergis also typically sold in wedges.

Limburger — Famed for its character-istic aroma, Limburger is one of the strongest-flavored semisoft cheeses. Limburger is eas-

GOAT CHEESES

Goat’s milk has a little morecalcium than cow’s milk but itis deficient in vitamin B12 andfolate. Goat’s milk has smallerfat globules than cow’s milk,so it does not need to behomogenized. However, itdoes need to be pasteurized forthe same reasons cow’s milkshould — to kill any germsthat might be harmful to humans.

Goat’s milk is not an acceptable alternative for persons who are lactose-intoler-ant, because it contains lactose in the same percentage as cow’s milk. Nor is goat’smilk or goat cheese a lower-fat alternative. Some people prefer the taste andtexture of goat cheese, but 1 1/2 ounces of hard goat cheese has 13 grams of fat —about the same as cheese made from whole cow's milk, such as cheddar.

Soft goat cheeses such as Montrachet and some types of feta — a salty, whitecheese originating in Greece which can be made with goat or sheep’s milk — contain more moisture and are comparable to cheeses made from part-skim cow’smilk. One and one-half ounces of feta cheese has 9 grams of fat, about the sameamount as in an equal amount of mozzarella or Neufchâtel cheese.


Hard and Firm CheesesThis category is what most people think ofwhen it comes to cheese. So-named becausethey become hardened with age, hard andfirm cheeses include the well-known cheddarand Parmesan varieties. They have a strongflavor and are widely used in cooking. Theyare also richer in calcium than softer cheesesbecause more milk is used in their produc-tion. However, this also means they arehigher in fat and calories and so should beused in moderation in a healthful diet.

Hard and firm cheeses are divided intothese categories:

Hard grating cheeses — Hard gratingcheeses include Parmesan and Romano. Asthe name suggests, they are often gratedbefore use, but they can be served aschunks. Both cheeses originated in Italy.Parmesan cheese takes its name from theParma region, where this cheese may beaged up to 4 years. Romano cheese prob-ably originated in Rome. Italian versionsare made from sheep’s milk; American ver-sions, in contrast, are made from cow’s milk.Both types are common toppings for Italianfavorites such as spaghetti. In general, thesecheeses have a tangy flavor and pleasingaroma. During production, they are heat-ed to set the curd and reduce moisture.Aging enhances their flavor and results intheir texture becoming more crumbly.

Cheddar-type cheeses — Cheddarcheese originated in the English village ofCheddar and has since been adopted bycheese lovers all over the world. Cheddar’sdistinct bite can range from mild to sharp,and the cheese is often seasoned with wineor spices. Cheddar cheese’s characteristiccolor is orange — the result of adding anatural vegetable coloring called annattoduring production. Other cheddar-typecheeses include Cantal, Cheshire, Gloucester,Wensleydale, and Leicester.

tain a soft, butter-like consistency at matu-rity. These cheeses garner their characteris-tic flavor from bacteria that grow on the out-side and move inward. The result is a rich,creamy texture and full flavor. These cheesesoften have fewer calories than hard cheeses.

Soft, white-rind cheeses include:Brie — A cheese originating in northern

France, Brie is often sold in wedges and hasa tangy, buttery flavor.

Camembert — Also originating innorthern France, Camembert has a velvetytexture and a soft, light-yellow interior.Camembert is often wrapped in foil andsold in wooden boxes.

Blue or Blue-Veined CheesesBlue-veined cheeses are created by the intro-duction of a blue mold into the milk beforeit thickens. The blue color, however, wouldnot appear as the characteristic blue-greenveins in cheeses without exposure to air.Therefore, the cheese is pierced with steelrods to let air circulate.

Most blue cheeses are made in the styleof classic European blue cheeses. They canbe firm or creamy and any color fromchalk-white to golden-yellow. The flavorof these cheeses grows stronger with age.Although these cheeses are high in fat, onlya small amount is typically used because oftheir strong flavor. Blue cheeses keep for1 to 4 weeks after purchase.

Classic or blue-veined cheeses include:Gorgonzola — Sold in wheels,

Gorgonzola is an Italian specialty. Theinterior of the cheese is white with veinsthat are usually more green than blue.

Roquefort — Named for the area inFrance where the cheese is said to haveoriginated, Roquefort has a crumbly tex-ture and a sharp flavor. It is made fromsheep’s milk.

of fat. However, semisoft cheeses general-ly contain less fat and calories than hardcheeses because less milk is used to makesemisoft cheeses than hard cheeses.

Soft, White-Rind CheesesSoft, white-rind cheeses are descendents ofnatural-rind cheeses, in which gray, green,and even red molds are allowed to grow onthe surface of the cheese as it ripens. MostNorth American cheese consumers are putoff by the colored mold growth, so thecolorful natural-rind cheeses are nearlyimpossible to obtain outside of France.

Soft, white-rind cheeses are readily avail-able, however. Instead of allowing naturalmold growth, these cheeses are sprayed withwhite mold spores that seal the outside whileallowing the interior of the cheese to main-

REDUCED-FAT AND IMITATION

CHEESES

Reduced-fat cheese usually is madefrom nonfat milk, but additives areneeded to create the creamy textureof full-fat versions. Imitation cheesedoes not necessarily mean theproduct contains no milk: it may use casein (a milk protein) and emulsifiers, enzymes, and artificialflavorings and colors. Other imita-tion cheeses are made from soybeanderivatives. Both reduced-fat andimitation cheeses can be used as youwould use regular cheese if you donot plan to cook the cheese. Bothreduced-fat and imitation cheesestend to have a denser, more rubberytexture when heated and may not meltin the way traditional cheese does.

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Colby — A blander, more moist cheesethan cheddar, Colby was developed inWisconsin a century ago.

Gruyère-type cheeses — Carbon diox-ide gases trapped inside the cheese while itis ripening create the characteristic “eyes”of this type of cheese. The cheese usuallyis a straw-yellow color and has a mild torich, full flavor.

Monterey Jack — A mild, light-coloredcheese, Monterey Jack also may be spicedup with bits of jalapeno peppers, pepper-oni, or herbs and spices.

Swiss cheese — Known for the holesin it, Swiss cheese is a golden-yellow cheeseand has a tangy flavor. The holes in it arecaused by pockets of gas that develop whenthe cheese is made.

Processed CheesesProcessed cheese is the most common typeof cheese eaten in the United States, whereit was originally developed. In processedcheese, one or more types of cheese areheated (which stops the aging process) andmelted. An emulsifier is then added as abinding agent. Additional dairy ingredi-ents may be added, such as cream, wholeor skim milk, buttermilk, or dried milk.Depending on the process, other thick-eners or emulsifiers may be added forfirmness and smoothness. A commontype of processed cheese is Americancheese, which is usually derived fromcheddar cheese.

Processed cheeses have a mild flavor andmelt easily and smoothly. They have anumber of uses, from spreads to pasta top-pings to dips. However, there are nutri-tional trade-offs. Processed cheeses are oftenhigher in sodium than traditional cheesesand are somewhat lower in protein andother nutrients.

The U.S. Food and Drug Administration(FDA) closely regulates the composition ofprocessed cheese. Label terms that indi-cate you are using a processed cheeseinclude pasteurized process cheese, cheesefood, and cheese spread.

Preparation TipsTo get the most flavor from your cheese, itshould be allowed to warm to room tem-perature. Therefore, take cheese out of therefrigerator an hour in advance of whenyou plan to serve it. Keep the wrapperintact so the cheese does not dry out.

The opposite is true if you plan to gratecheese. It grates better when it is cold, and10 minutes in the freezer speeds the process.

When melting cheese, use a gradual,medium heat, because it can turn rubberywhen heated at a high temperature.

Serving SuggestionsBecause most cheese is high in fat — about40 percent of which is saturated — itshould accompany other foods rather thanbe the centerpiece of a meal. Also, mostcheeses are high in sodium because of thesalt used for curing and flavoring.

That said, the flavor and texture of cheesemean that large quantities are not needed toenjoy it. Cheese is excellent as a garnish forsoups and salads. Or, crumble bits of realblue cheese on your salad instead of pour-ing on fat-filled blue cheese dressing. The

Migraines, also called vascularheadaches, are thought to involveblood vessels in the brain, although the exact cause is unknown. Somecheeses contain a naturally occurringcompound called tyramine, which, insusceptible people, can cause anincrease in blood pressure, an increasein the size of blood vessels in the brain,and headache pain. For people whotake drugs called monoamine oxidaseinhibitors (MAOIs), avoidance of allfoods containing tyramine — includ-ing aged cheeses — is essential.

Tyramine is found naturally infood. It is formed from the breakdownof protein as foods age. Few studieshave measured tyramine content incheese. However, the research that hasbeen done indicates that the longer acheese has aged, the greater its tyra-mine content. Compared with other

foods, aged cheeses have the highesttyramine content. The amount oftyramine in cheeses differs greatlybecause of the variations in processing,fermenting, aging, degradation, or even bacterial contamination. Thefollowing types of cheeses are aged or have been reported to be high intyramine and should be avoided if youare susceptible to migraines or if youtake MAOIs:

• Blue cheeses • Brie • Cheddar • English Stilton • Feta• Gorgonzola • Mozzarella • Muenster • Parmesan • Swiss

MIGRAINES AND CHEESE

result is a more authentic blue cheese tastewith less fat and fewer calories. Top pastawith a small serving of grated cheese, suchas Romano or Parmesan, but lean heavilyon a vegetable-based sauce. Use a single sliceof cheese atop a veggie-filled sandwich, ortrade the cheese for a lean slice of turkey.

When making nachos, sprinkle bakedtortilla pieces lightly with sharp cheddarcheese and then top the chips with plentyof healthier options: vegetables, beans, andsalsa. If you have a craving for pizza, makeyour own. Take-out pizzas, especially ifordered with extra cheese, can supply theentire day’s fat supply with one piece.

Yogurt

Yogurt is the result of milk that has been fer-mented and coagulated. Its inception, prob-ably by accident, was thought to be around4,000 years ago when nomadic Balkan tribesstumbled on the process as a way of pre-serving milk. In this age-old process, milkis left at 110 degrees Fahrenheit for severalhours to be invaded by friendly bacteria.


“living yogurt cultures” on the label.Other types of yogurt are pasteurized againafter the cultures have sufficientlyfermented the yogurt. This type is labeled“heat-treated.”

Active yogurt cultures help to digestcasein, a protein found in milk. There isalso some evidence that active yogurtcultures replenish the “friendly” bacteria inour intestines after the supply dwindles.This decrease in bacteria happens becauseof normal aging, illness, or use of somemedications.

Yogurt did not attract Americans’ atten-tion until the health-food movement of the1960s. Even now, Europeans still consume5 times as much yogurt as North Americans.Consumption in America is growing withthe increased marketing of yogurt that hasadditional flavors added. One caution:added flavors can add calories and fat.

Preparation TipsPlain yogurt can be used in place of creamor mayonnaise in recipes, but the result willbe less creamy and more tart. Cooking with

Today’s yogurt, however, is created ina much more sophisticated manner. Theprocess starts with the milk. The type ofmilk used defines the fat, calories, and, con-sequently, the richness of the yogurt. Forexample, nonfat yogurt comes from nonfatmilk, and low-fat yogurt is derived fromlow-fat milk.

The milk is then pasteurized. One ofthe two milk proteins — the whey — iscoagulated to create yogurt’s characteristicglutinous consistency, and the substance isthen homogenized and cooled.

The true yogurt-making process thenbegins with the introduction of the starterbacteria cultures. In North America, thetwo most common bacteria strains used areStreptococcus thermophilus and Lactobacillusbulgaricus. These two types of friendly bac-teria change the milk’s sugar (called lactose)into lactic acid. The lactic acid is respon-sible for the tangy, acidic taste of yogurt.The more bacterial strains used, the strongerthe acidic flavor.

Some of the bacterial cultures survivethe yogurt-making process. This type ofyogurt will list “active yogurt cultures” or

TRANSLATING AT THE CHEESE

COUNTER

Cheese is a staple and a specialty inmany cultures, almost all of whichimport cheese from one another.Below is a guide for determining theorigin of the milk used for variouscheeses.

Animal French Italian SpanishCow Vache Vacca VacaSheep Brebis Pecora OvejaGoat Chèvre Capra Cabra

yogurt can be a challenge because it curdlesso easily. Make sure to allow yogurt towarm to room temperature before slowlyheating it.

Low-fat and nonfat versions of plainyogurt can be used in many recipes that callfor sour cream. The acidity from the lacticacid creates a taste similar to that of sourcream, but the texture is a bit compromised.However, a half cup of sour cream has 214calories and 21 grams of fat, and the sameamount of low-fat yogurt has 63 caloriesand 2 grams of fat. From a health stand-point, therefore, the texture becomes sec-ondary. Another option would to be to usehalf sour cream and half yogurt.

Because yogurt contains an acid thatcan work as a tenderizer, it makes a won-derful marinade for meats. Tandoorichicken, an Indian dish, is probably themost well-known yogurt-marinaded meal.The basic marinade consists of lemon juiceand plain yogurt.

Yogurt can be used for fruit and veg-etable dips, atop baked potatoes or coldcereals, or in stroganoff recipes. It can evenreplace the sour cream used with nachos orbe added to guacamole to reduce the fat.

Serving SuggestionsYogurt is the ultimate convenience food.Most supermarkets stock single-servingcontainers tailor-made for lunch boxes orquick snacks. Some producers have takenthis idea a step further, presenting yogurtin push-from-the-bottom tubes that can beeaten without a spoon.

Honey, fruit, and granola are popularadditions to yogurt, but yogurt can stand upto bolder additions such as chili.

Yogurt also offers two great dessertopportunities: frozen yogurt and smoothies.Frozen yogurt can be found in the super-

Dairy Foods 359

However, it was not until 1926 that refrig-eration allowed the mass production of icecream. With subsequent decades came bet-ter freezers and an increase in ice cream con-sumption. Today, the average American eatsmore than 15 quarts of ice cream in a year.

Part of ice cream’s popularity can beattributed to its smooth, creamy texture.The process of homogenization helps createits unique taste by breaking down the sizeof the fat globules in the milk, making asmoother product.

Adding air also makes ice creamsmoother. After flavors and colors have

market freezer section or you can make yourown by adding ingredients to yogurt andthen freezing it. Smoothies can be madewith low-fat yogurt and fruit or fruit juiceand then whipped in a blender as a healthieralternative to malts and shakes.

Ice Cream and DairyDesserts

Early versions of the frozen confection weknow as ice cream probably used snow andsweeteners to please the palates in ancientChina and the Roman Empire. The dessertmade its pilgrimage to North America in1774, when caterer Phillip Lenzi told a NewYork newspaper that he would be selling adessert he had discovered in London called“ice cream.”

NONDAIRY DESSERTS

Many items available in the “icecream” section of your local super-market are not derived from dairyproducts. Referred to as nondairyfrozen desserts, these ice cream sub-stitutes are derived from either soy-beans or rice.

Soymilk and tofu are the base of soybean-based products. Water,fructose or other sweeteners, veg-etable oil, and flavorings are added.Rice-based desserts are treated with aspecial process that enhances therice’s sweetness while breaking downthe proteins and starches. This basealso needs sweeteners and additives.

These ice cream substitutescontain no milk or lactose, so theyprovide an alternative for personswho have milk allergies or who arelactose-intolerant. They also containno cholesterol. But some types,especially the items made from tofu,can have just as many calories as ice cream.

been added, but before any mix-ins suchas fruit or candy pieces are added, the mix-ture is whipped to increase its volume by150 percent. Without this added air, thedensity of ice cream would resemble thatof an ice cube. Too much air, though,creates an ice cream that is too mushy andunsatisfying in texture to serve. Air doesnot determine the difference between soft-serve and hard ice creams, however. Soft-serve ice cream is not allowed to freeze fully,so it maintains its “soft” consistency andcan easily be manipulated by machine intocones or containers. Hard ice cream isallowed to freeze so it can be scooped orspooned out of containers.

Ice cream can be made at home withan ice-cream maker, milk, cream, sugar,and flavors. Many recipes also call for eggs.


percent milk fat. (Regular ice cream hasaround 10 percent milk fat, and premiumvarieties can be as high as 16 percent.) Mostvarieties of ice milk also have fewer caloriesoverall, but some brands add more sweet-ener and flavoring to compensate for theless creamy texture.

Sherbet or sorbet — Sherbet’s mainingredients are frozen, sweetened fruit juiceand water, but it also can contain milk andegg whites. Therefore, sherbet is not a safealternative to ice cream for persons withmilk or egg allergies. Sorbets and ices maybe better choices, because they are supposedto be prepared without these ingredients.Their names are not regulated, so alwayscheck the label before purchasing. Both con-tain a liquid base (usually fruit juice), sweet-ener, and water, but sorbets are less creamy

Homemade ice cream does not contain thestabilizers used in commercial ice cream toincrease body and stave off melting. Nordoes it contain artificial flavorings, as manycommercial products do. The result is atexture and taste that are very different fromthose of commercial ice cream.

Most commercial ice cream has around10 percent milk fat and added sweetenersand so a high calorie count. The countincreases with the number of high-caloriemix-ins: pieces of fruits, nuts, candy, andcookies with flavored syrups in ribbons,swirls, and ripples. Many of these ingre-dients have added fat.

Types of frozen dairy desserts include:Ice milk — Ice milk has fewer calories

from fat because it is prepared in the samemanner as ice cream but with only 3 to 5

than sherbets, and ices are even less creamythan sorbets, usually with a granular texture.

Frozen yogurt — Frozen yogurt is madefrom fermented milk treated with a lacticacid culture (see Yogurt, page 358). It issold in either soft-serve or hard forms. Itusually contains less fat than ice cream. Italso provides the vitamins and mineralscommonly found in dairy products, unlikenondairy items. However, frozen yogurtdoes not contain the same friendly bacteria

Dairy Foods 361

that some forms of unfrozen yogurt do.The freezing process kills the bacteria thataid in digestion.

Preparation TipsIt is fun to make ice cream at home, andseveral new makers on the market need little,if any, manual cranking. Just gather theingredients, mix, and follow the manufac-turer’s directions. Because homemade icecream does not contain the stabilizers andpreservatives of its commercial counter-parts, it lasts only a few days in the freezerbefore it starts to form ice crystals and pickup the ambient smells. Therefore, it is bestto make ice cream when the amount madewill be quickly consumed.

For the occasional snacker, commerciallyavailable desserts provide no real preparationtime: allow the container to soften slightly

FAVORITE FLAVOR

What is the most popular ice creamflavor in North America? Vanilla, of course. It is the flavor of almost30 percent of all ice cream produced.Next on the list are chocolate andNeapolitan.

on the counter (perhaps only a minute ortwo), and then scoop out a 1.5-cup serving.

Serving SuggestionsIce cream is delicious, but it should be anoccasional indulgence, given the amountof calories and fat in it. When it is time tosplurge, limit the amount of ice cream orother dessert treat to a small serving insteadof filling a bowl. In addition, choose afrozen dessert that has less than 3 grams offat per half cup, and use it as a foundationto enhance other, healthier foods. Forexample, add fruit — such as strawberriesor bananas — to ice cream in equal ratiosinstead of pouring on the chocolate syrup.

To lower your fat intake, choose sorbetsand fruit ices or low-fat ice cream and icecream substitutes. Watch your serving size,however, so calories do not become a concern.

363

Herbs & Spices

BasicsAlthough many people think herbs andspices are one and the same, they are not.

The definition of herbs has variedthroughout the ages. Generally, herbs arenow considered to be the aromatic leavesof plants that grow in a variety of climates.The leaves are used fresh, dried, chopped,or crushed to add a subtle taste to foods oroils. Sometimes they are steeped in waterfor teas and other beverages. Herbs are usu-ally added at the end of the cooking processbecause long cooking times can erode theirflavor.

Spices have many of the same uses asherbs. They are usually grown in tropicalareas. Often, they have a more intense fla-vor and are derived from a wider range ofplant parts: the fruit, seed, roots, flower

bud, or bark. Spices are usually added atthe beginning of the cooking process.

Both herbs and spices can be crushedfor nonculinary uses: for medicinal pur-poses (see Chapter 2, sidebar: HerbalProducts, page 37) or for use as fragrancesin perfumes or lotions.

NutritionHerbs generally contain less fat and carbo-hydrates than spices. Both do contain somenutrients. For example, basil and clovescontain calcium and potassium. The smallamounts of herbs and spices used in cook-ing, however, minimize the nutritional con-tributions they might make in this way.

Herbs and spices add only a negligiblenumber of calories to the foods to whichthey are added. As a result, they are an

excellent replacement for both fat and saltwhen it comes to flavoring food. Creativeuse of herbs and spices can make it far easierto enjoy your meals while maintaining ahealthful diet.

SelectionFresh herbs and spices deliver the mostpleasing flavor. For that reason, many seriouscooks buy spices whole (such as the wholeseed or stem) and grow their own. In addi-tion, many cooks have their own herbgardens to have fresh herbs on hand. Herbsare both easy to grow and attractive. Theyare almost always perennial plants, so theycome back year after year.

Fortunately, for those without a greenthumb, fresh herbs and spices are increas-ingly available at the supermarket. When

Herbs and spices have been added to foods throughout history for preservation andflavor. Although they are plentiful and inexpensive today, herbs, spices, and

other flavorings were considered as valuable as gold or jewels for many centuries.Quests for them helped shape human history, influencing explorers to set out for theNew World in the 15th century and also leading to the establishment of trade routesbetween Europe, Asia, and Africa.

If you think about it, it is easy to understand why people long ago placed such anemphasis on flavorings for their food. Easy refrigeration of food has been only a recentdevelopment. Before its development, food perished rapidly and thus had a bad taste wheneaten. Some food was preserved with large quantities of salt. In addition, the wide variety of foods—particularly fresh fruits and vegetables—that we enjoy today was not available. As a result, the daily diet of people throughout much of history was bland and unexciting. It is no wonder that herbs and spices were valued.

Today, modern technology, agriculture, and transportation systems make our diets full of abundance and variety. Herbs and spices, although no longer worth their weight in gold, nevertheless still play a crucial role in shaping cuisine and adding interest to foods. They may also play a role in health, offering an opportunity to add flavor without adding the health drawbacks of excess fat or salt.


and change the water every few days. Freshherbs stored in this manner will keep forabout a week.

Common Herbs

BasilBasil is a member of the mint family. Mosttypes have shiny, light-green leaves and apungent, slightly sweet aroma. There aremany types of basil, each slightly differentin aroma and taste. One of the most widelyused herbs for seasoning tomatoes andtomato sauces, basil plays a key role inMediterranean, Asian, and Middle Easterncuisine. Basil particularly complements theflavor of garlic and olives. It is also pleasingcombined with lemon.

Bay LeafThe green, pointed leaves, usually sold dried,are grown on a small tree belonging to the

the product probably has lost most of itsflavor and should be replaced. Make sure todate each container when you put it in yourpantry. A rule of thumb is to keep driedherbs no longer than 6 months. It is idealto refrigerate dried herbs after 3 months.

Fresh herbs are highly perishable andmay last only a few days in the refrigerator.Maximize their shelf life by managing theirmoisture. They need some to avoid wilting.However, too much can cause them to rot.A solution is to pack fresh herbs in a per-forated plastic bag in the refrigerator crisper,which will help keep the air around theproduct humid. Pat excess moisture off theleaves with a paper towel before putting thebag in the crisper.

This storage method works for mostherbs, but there is a better one for basil,cilantro, sage, mint, parsley, and other leafyherbs. They are best stored like a flowerbouquet. Tie the leaves together, stemsdown, and put them in a container filledwith cold water. Store in the refrigerator

buying them, look for products that appearthe freshest — those whose appearance andaroma indicate that the time since they wereharvested has been minimal. Avoid productsthat have mold on them or are discolored.

Dried herbs and spices are also widelyavailable. A general rule is that 1/4 teaspoonground leaves or 1 teaspoon dried leavesshould be used for each tablespoon of freshproduct.

StorageBoth herbs and spices can lose their poten-cy over time, which is why proper storageis critical. How this is done depends onthe type of product purchased.

Whole spice seeds keep longer thanground spices. Both should be kept in tight-ly closed containers in a cool, dry place.Dried herbs should be stored in the sameway. Exposure to light and heat can causeleaves to deteriorate. A rule for determin-ing whether the product is still good is totest its aroma. If there is not much aroma,

Both herbs and spices have been used throughout history asmedicines. In fact, some of the earliest medical manuscriptshighlight the theoretical healing properties of these plants. The best known of these ancient compilations are Inquiry IntoPlants and Growth of Plants, written around 320 B.C. byTheophrastus, a Greek philosopher who studied with Aristotle.Another herbal medicine tome, De Materia Medica, writtenaround 60 A.D., includes descriptions of more than 600 herbs.It is said to have influenced medicine for more than 1,500 years.

With the growing interest in alternative medicine, manyphysicians and scientists have begun studying the therapeuticpotential of these plants. In some cases, they have found thatsome plants or extracts made from them have promise infighting disease or maintaining health. However, some of themost promising plants — such as saw palmetto for prostateenlargement — typically are not found in kitchens. Nor is it

likely that the small amounts of herbs and spices used in cookingdeliver any medical benefits.

More study is needed to establish the role of these plants inhealth. Until research is complete, it is best to avoid relying onthem for medical purposes or, at the very least, you should see aqualified medical practitioner before you use them. Using themin place of traditional medicines may have harmful effects. Sideeffects can result from improperly using just about any so-callednatural product. Or, these products may interact dangerouslywith a medication you are already taking.

One other caution is that regulation of the manufacturingand marketing of herbal supplements in the United States is farless strict than that of prescription medications. There are noguarantees that the herbal supplement contains the amount of active ingredient the label claims. In fact, testing of theseproducts has found wide variation among supplement brands.

MEDICINAL USES OF HERBS AND SPICES

laurel family. They add a pungent, almostevergreen, flavor to foods, and the wholeleaf must be removed before the food isserved. Bay leaves are used to season a vari-ety of foods. Their use is especially calledfor in simmered dishes, soups, stews, sauces,and tomato dishes. Bay leaves can easily over-whelm a food, so use them with caution. Thelonger they cook, the more flavor they add.

ChervilA member of the parsley family, chervil hasdark-green curling leaves. Its delicate flavoris similar to that of parsley, with a hint ofanise and lemon. Considered essential inFrench cooking, it is excellent in salads,soups, and vinaigrettes and with seafood.Chervil can be used to replace parsley. Itshould be used fresh, when its flavor is best.A caution: chervil can lose flavor when itis overcooked.

ChivesA member of the onion family, chives havelong, slender, hollow green stems and areusually sold in bundles. The mellow, delicateonion flavor of chives is useful for sauces,soups, baked potatoes, salads, omelets, pasta,seafood, and meat. They are also commonlyused as a garnish. In addition, their light-purple flowers are edible. Use fresh chiveswhen possible because dried chives have littleflavor. Chives can lose flavor when cookedtoo long.

CilantroCilantro is also related to the parsley family.Its lacy green leaves have a pungent, juniper-like spicy flavor. A popular seasoning usedworldwide, cilantro particularly comple-ments spicy foods. It is commonly used inMediterranean, Latin American, andMiddle Eastern cuisines. Cilantro is oftenfound in salsa. It can overpower a dish.

Herbs & Spices 365

brown seeds. Both are used for seasoning.The leaves have a pungent, tangy taste, andthe seeds have a bitter flavor with carawayovertones. Dried leaves are sold as dill weed.Dill complements the flavor of fish, chick-en, eggs, salads, and a variety of vegetables.It is also used as a pickle flavoring. Usefresh dill leaves whenever possible; drying

Use it judiciously, adding a little at first.Cilantro may be referred to as “fresh corian-der” because its seeds are ground into thespice coriander.

Dill Another member of the parsley family, dillhas feathery leaves and flat, oval-shaped

causes them to lose their flavor. The leavesalso make a lacy garnish. Dill weed shouldbe used at the end of cooking so it will keepits flavor. Alternatively, heat intensifies theflavor of dill seed.

FennelFennel has long, green, feathery leaves on cel-ery-like stems. Both stem and leaves have adelicate, anise-like flavor and may be eaten asa vegetable. Flowers produce seeds that mayalso be used as a flavoring. Raw fennel stems

also can add a subtle and different flavorto custard and ice cream.

Lemon BalmA member of the mint family, lemon balmimparts a strong lemony flavor to foods.Use it in fruit or vegetable salads, to gar-nish fish, or to freshen drinks. Lemon balmcan stand in for lemon peel in most recipes.In ancient times it was used to “balm”(comfort) wounds and to flavor alcoholicbeverages such as claret and mead. It even


and leaves may be added to salads. Fennelalso can be used to flavor cheese, sauces, may-onnaise, and bread. Fennel is a traditionalseasoning for fish. Use fresh fennel whenev-er possible to maximize flavor. Overcookingcan cause fennel to lose its flavor.

LavenderSpikes of pungently aromatic purple flowersand gray-green leaves make identification ofthis herb easy. It is a traditional flavoringfor teas, candies, and desserts. Lavender

lemon grass

flat parsleybay leaf

thyme basil

fennel

lavender

lemon balm

tarragoncurly parsley

served as one of the first “air fresheners” —during the Middle Ages it was strewn ontofloors and when walked on would releaseits lemon scent.

Lemon GrassAlso known as citronella grass, lemon grasshas long, green stalks and serrated leaves.The stalks have a lemony aroma and flavortinged with ginger. Only the lower 4 to 6inches of the stalk is used. Lemon grass iscommon in Thai and southeast Asian cook-

Herbs & Spices 367

used in many tomato-based dishes, but ithas a flavor that complements just aboutany food. It is used widely in Mediterraneancooking and makes an excellent flavoringfor oil and vinegar. This herb can be usedinterchangeably with oregano. Buy it freshwhen possible.

MintMint’s cool, aromatic menthol taste andsmell are instantly recognizable. There arehundreds of varieties of mints: peppermint

ing. It enhances the flavor of curries, stews,soups, chicken, and seafood. Make sure toremove the lemon grass before serving.Fresh lemon peel and grated ginger can beused in place of lemon grass.

MarjoramMarjoram is made from the short, pale-green leaves of a shrub cultivated through-out Europe for centuries. Closely relatedto oregano, marjoram has a flavor resem-bling that of mint and basil. Marjoram is

cilantrorosemary

dill

mint

oregano

chives

chervil

marjoramsage

sorrel


herb, sage enhances poultry stuffing, sausage,veal, and tomato sauces. Excellent for fla-voring oils and vinegar, sage goes well withthyme and oregano.

SorrelThe slender, arrow-shaped leaves of sorrelimpart a sharp or acidic flavor to creamedsoups, meats, omelets, vegetables, or breads.Its flavor is due to oxalic acid, which shouldbe avoided by people with a history ofoxalate kidney stones. Young tender leavesare mildest in flavor and may be cookedand served as a vegetable.

TarragonNative to Siberia, this herb has narrow andpointed, highly aromatic dark-green leaves.It has a delicate anise flavor with under-tones of sage. A staple in French sauces,tarragon is also widely used in chicken, fish,and vegetable dishes. It may be used as aflavoring for wine vinegar. There are twotypes of tarragon: French and Russian. TheFrench variety has a delicate flavor, where-as the Russian tarragon has a stronger,slightly bitter taste.

ThymeThere are several varieties of this herb, whichhas small, gray-green leaves and tiny purpleflowers. Garden thyme is the most widelyused for cooking. It has a strong, some-what bitter flavor. Thyme is often used inherb butters, stuffing, soups, and disheswith potatoes or beans as the main ingre-dient. It is excellent in pasta sauces and isconsidered an important culinary herb inEurope, particularly in France. Lemonthyme is best suited for fish and egg dishes.Lemon thyme also can be used to makeherbal tea.

has a more intense, peppery flavor. A pop-ular garnish, parsley also can be added tosoups, marinades, and salads. Both typesare often used to bring out the flavor ofother herbs. The flat-leaf variety is typi-cally used for cooking because of its moreintense flavor. The flavor of both types isstronger in the stalks.

RosemaryRosemary has needle-shaped evergreenleaves and a piney, lemon flavor. Rosemaryis used to season a variety of dishes, par-ticularly in Mediterranean cuisine. It maybe sprinkled on another of this region’s spe-cialties: focaccia bread. Rosemary branch-es can be burned under grilled meat or fishfor a more subtle flavor. Use rosemary judi-ciously. It can be overpowering.

SageThe soft, somewhat furry gray-green leavesof this herb have a pungent and camphor-like taste and aroma. A strongly flavored

and spearmint are the most popular. Oftenused as a dessert or candy flavoring, mintalso adds an interesting flavor to sauces, meatdishes, salads, and iced tea. Lamb is tradi-tionally served with mint jelly. Herbs thatmix well with mint include cilantro, basil,and marjoram.

OreganoClosely related to marjoram, oregano hasa woody stalk with small green leaves.Considered less sweet than marjoram, it isthought to have a stronger, more pepperyflavor. A ubiquitous pizza sauce flavoring,oregano is also widely used in Mediterraneancuisine (mainly Italian and Greek) and inmeat and poultry dishes. Oregano retainsits flavor when dried.

ParsleyParsley has long, slender stalks and featheryleaves. It has a tangy, fresh, sometimeslemony flavor. There are two main types:curly leaf and flat leaf. The flat-leaf type

Herb focaccia bread

Common Spices

AllspiceAlso known as Jamaican pepper, allspice isground from the hard brown berries of theallspice tree, which grows in Mexico andthroughout the Caribbean. Allspice is sonamed because it imparts the flavor ofnutmeg, cloves, and cinnamon. An excel-lent addition to marinades, allspice is alsoused to flavor cured and jerked meat,desserts, and sauces. It is also an ingredientin gingerbread. The finest allspice trees arethought to be grown in Jamaica. Use thespice sparingly to avoid overpowering otheringredients.

Anise SeedsThe tiny gray-green anise seeds come froma plant belonging to the parsley family.They have a licorice flavor (anise is used tomake licorice), but one that also imparts afeeling of warmth when the seeds are eaten.Used to flavor breads, candies, and alco-holic drinks, anise seeds also can be addedto cabbage or braised beef. Anise seed is acommon ingredient in Indian vegetableand fish curries. Anise complements theflavor of cinnamon and nutmeg in bakedgoods. Anise leaves can be used to makeherbal tea or added to salads.

Caraway SeedsThese small, crescent-shaped brown seedshave a nutty, peppery flavor. Caraway isoften used whole in rye bread or sprinkledover the top of baked goods, particularlyin Germany and many northern Europeancountries. It can also be added to potatosalad or meat loaf or sprinkled over pasta.Ground caraway seed can have a very strongflavor. Use sparingly. Caraway also is usedto flavor aquavit, a Scandinavian liquor.

Herbs & Spices 369

Cayenne (Crushed Red Pepper)Made from ground dried hot chili peppers,cayenne adds warmth to whatever foods itis added. Capsaicin found in the chili’sseeds and membranes gives this pepper itsfire. It is popular in Mexican, Caribbean,Chinese, and Indian cuisines. It is alsowidely used in barbecue sauces. Cayenneis the main ingredient in chili powder. Goeasy on the use of cayenne if you are notaccustomed to hot foods.

Celery Seed Celery seeds are the small brown seeds ofthe celery plant. They give a strong celeryflavoring to foods. The seeds may be some-what bitter in taste. Added to casseroles,fish, poultry, and sauces, celery seed is alsogood in potato dishes and stuffing. Celerysalt is called for in many recipes. Instead,you can use a small amount of plain celeryseed along with some lemon zest.

CardamomCardamom is made from the seedpods of aperennial plant that is part of the gingerfamily. The seeds have a warm, sweet,slightly peppery flavor and an aroma thatcombines ginger, coriander, and nutmeg.A popular ingredient in Asian cuisine,cardamom also is used in Scandinaviancooking as a flavoring for fruit compotes,gingerbread, and meatballs. It goes wellwith sweet potatoes and squash. Green car-damom pods are the most flavorful andneed to be ground before use. Pods maybe bleached or lightened, however, and thisprocessing may affect the flavor. The light-ened pods are preferred over the groundseeds, which lose their flavor quickly.Ground cardamom can be mixed withother spices and therefore have a bluntedflavor. Cardamom can be expensive.However, a little goes a long way. Less cost-ly versions may have less flavor.

Tandoori chicken

Chili Powder A blend of dried chili peppers, chili powdervaries in intensity, flavor, and color. It istypically rusty red. The powder also maycontain cumin, garlic, oregano, or salt. Thisspice is used to flavor Southwestern cui-sine. It is a common ingredient in chiliwith beans and in chili con carne. It addsheat to dishes with a dash of flavor. Becausechili powder ranges in flavor, many peoplelike to grind their own powder from thechili pepper they prefer. Add the powder


is excellent with sweet vegetables. Groundcinnamon has more flavor than cinnamonsticks. Its flavor deteriorates more quickly,however. Depending on the type, cinna-mon may range from strong and spicy tosweet and mellow.

ClovesCloves are the oily unopened buds of theclove tree. They have a pungent flavor andaroma. Cloves add flavoring to roastedmeat and can be used in pies and baked

sparingly while cooking until the flavor andheat you desire are achieved. The best chilipowders are ground from only chili peppers.

Cinnamon Cinnamon is ground from the curled barkof the evergreen cinnamon and cassia treesthroughout Asia, India, and Sri Lanka.Cinnamon is sold ground or in sticks. Apopular flavoring for cookies, pies, desserts,candies, and coffees, cinnamon can be usedto season meats, pasta, and marinades. It

licorice root cinnamon

salt

gingerrootsesame

cloves

Szechuan peppercorn

saffron

celery

poppy seed

caraway

anise

fruit dishes, cakes, cookies, and gingerbread.Cloves complement the flavor of nutmegand cinnamon. Ground cloves lose theirflavor quickly.

CuminThe dried seeds of a plant belonging tothe parsley family, cumin has an earthy,nutty flavor and smell. Used in manycultures, cumin is a seasoning for chick-peas, the background flavor for chili, oradded to couscous, vegetable dishes, or

Herbs & Spices 371

yogurt. Cumin is often mistaken for car-away. If you grind your own cumin, toastcumin seeds in a dry skillet first to inten-sify its flavor.

CurryCurry powder is a mixture of spices thatmay contain coriander, cumin, pepper, chilipeppers, ginger, fenugreek, onion, cinna-mon, paprika, saffron, cilantro, or turmer-ic. Ingredients may depend on the area ofthe world in which the curry was mixed.

Curry is a staple of Indian and southeastAsian cuisine. It is used to flavor manymeat-based dishes and soups. Curry pow-der adds a sweet, distinctive, and sometimeshot flavor to foods. A common use is instews. Curry also complements the flavorof lamb. Because the flavor of curry mayvary, many cooks prefer to grind their own.Beware of store-bought curry powders,which may contain mostly turmeric. Thisgives dishes a yellow color, and the flavormay be bitter.

star aniseallspice

vanilla juniper

turmeric root

mace

nutmeg

cardamomfenugreek

cumin


Fenugreek SeedsGround from the seeds of a plant belongingto the pea family, fenugreek has a bitter-sweet flavor but leaves a caramel or maple-like aftertaste. A component in manyIndian dishes, fenugreek also can be addedto curry powders. Or, it may be used toflavor artificial maple syrups. Use sparingly;the flavor of fenugreek can be overpowering.

Ginger (Gingerroot)In fresh form, the knobby gingerroot’s peelis discarded and its flavorful flesh is sliced,chopped, or minced and added to dishesfor its peppery, sweet, and pungent flavor.The dried form is ground from the gingerroot. This brownish gold spice has a warm,slightly sweet, slightly citrus flavor. Fresh

Juniper berries give gin its flavor. Berriesshould be crushed before they are used.

Licorice RootFrom this woody plant licorice flavor isextracted and used in candy and medica-tions. The extract also may be used to colorand thicken stout or porter beers. Thesweet taste of natural licorice extract comesfrom glycyrrhizia, a naturally occurringchemical that, if ingested in large quantities,has adverse effects on blood pressure. Forthis reason, in the United States, mostlicorice candy is flavored with anise or isartificially flavored (check labels).

Mace and NutmegBoth come from the same tree. Nutmeg isground from the seed. Mace is from theseed’s covering. Both have a sweet, warmflavor. Mace is somewhat more pungent.Favorites in baked goods and fruit dishes,mace and nutmeg can also enhance theflavor of stewed beef or poultry or can beadded to baked vegetables. Nutmeg is akey spice in a holiday classic, eggnog. Bothare excellent toppings for the foamed milkon espresso coffee drinks.

MustardMustard seeds can be used in pickling foods.Ground seeds can be added to sauces or toadd zip to salad dressings. The condimentcan be eaten on meat and fish and added tosalad dressings or mayonnaise. Keep preparedmustard in the refrigerator to preserve itsflavor. For a different flavor, look for mustardvarieties made with wine or vinegar.

PaprikaBright russet-orange in color, paprika ismade from ground sweet red peppers.Depending on the variety, paprika mayadd either a mild, sweet flavor or hot

ginger is popular in Asian and Indian cui-sine. Ground ginger also is used in manybaked goods and desserts. Ginger is thebasis for ginger beer and ginger ale. Pickledginger root is an Asian delicacy and is oftenserved with sushi.

Gingerroot is sold at many supermar-kets, and it is easy to add fresh, grated gin-ger to dishes. Although fresh ginger canbe substituted for the dried form, do notsubstitute dried in place of fresh becausethe flavors are quite different.

Juniper BerryThe hard purple berries of an evergreenbush, juniper berries have a turpentine-likeflavor. Juniper berries add a spicy, pungentflavor to game, red cabbage, or meat stews.

Herbs & Spices 373

warmth to food. Widely used in Hungarianand Spanish dishes, paprika adds flavorand color to potatoes, soups, baked fish,and salad dressings. Hungarian paprika isconsidered the finest and can be purchasedin specialty shops. A note of caution: itmay be hotter in flavor than other types ofpaprika.

PepperPepper is one of the world’s most commonspices and one of its most versatile. Used innearly every culture, pepper is a condiment

Green pepper — Typically soldcanned, green peppercorns are green pep-per berries that are harvested before theymature. They are mild in flavor.

Black pepper — These peppercornsare pepper berries harvested just as they areabout ready to turn red. Black pepper isthe most flavorful of all pepper varieties.It is often sold ground, although many con-noisseurs prefer to grind their own with apepper mill.

White pepper—This milder pepper ismade from peppercorns that have turned

found on tables worldwide. Ground orwhole, it can add a kick to nearly any dish,adding warmth and texture with just theright amount of subtlety. It is a popularaddition to soups, stews, cheeses, marinades,and luncheon meats.

Pepper is actually the fruit of the pep-per plant, which is a vine indigenous toIndia. Small white flowers on the plantproduce peppercorns. They turn variouscolors — green, red, then brown — as theymature and can be harvested and used atany time during their ripening stage.

Vinegar is used in almost every culture as a condiment. It canbe made from a wide range of foodstuffs — from grains, fruits,wine, or even ethyl alcohol. Essentially, the process to turn anyof these into vinegar is the same. Bacteria is added to an alcoholsolution to convert the alcohol in acetic acid. The liquid isthen processed and pasteurized to kill any organisms in it thatmight be harmful to humans. It also may be distilled before itis bottled for consumer use.

Vinegar's tart, acidic flavor makes it a versatile ingredient.It is often used to make vinaigrette dressings, mustards, ormarinades, as a condiment for seafood, or to flavor dishes inwhich beans are the primary ingredient. In addition, it can be used to pickle and preserve foods.

How vinegar is used depends on what type it is:Balsamic vinegar — Considered the finest of all vinegars,

balsamic vinegar is added to salads, pasta, and cooked vegetables.It has a dark color and rich flavor with herbal and wine under-tones. Balsamic vinegar is traditionally made in northern Italyin the provinces of Modena and Reggio. Look for the word“tradizionale” on the label. This indicates that the vinegar hasbeen aged at least 12 years. Balsamic vinegar from Modena thatuses the term “vecchio” on the label means the vinegar has beenaged 12 years or more. “Extra vecchio” is vinegar that is 25years old or more. The vinegars from Reggio are color-codedaccording to quality: red label (highest), silver, and gold. These“real” balsamic vinegars are expensive. Commercial balsamicvinegars are not regulated and are quite different. Some chefsenhance the flavor of the vinegar by adding brown sugar or byboiling it to intensify its flavor.

Cider vinegar — As the name suggests, this vinegar isderived from fruit juices — usually apple. It retains an appleflavor and is often used for pickling.

Malt vinegar — This type of vinegar is made from maltedbarley. Malt vinegar is typically colorless. However, browncoloring is often added. It has a strong, sour flavor and isfrequently used as a condiment for fish and chips.

Rice vinegar — Made from sake, a Japanese rice wine, ricevinegar is used in many sweet-and-sour recipes for Asian cuisine.

Wine vinegar — This type of vinegar can be made fromvarious red or white wines. It is thought to have the most“bite” of any vinegar. Wine vinegar is most often used as aningredient in cooking, particularly soups and stews.

Flavored vinegars are popular in gourmet shops. But it iseasy to make your own. Choose your herbs, preferably freshones, blanch them, and pat dry. Transfer the herbs to a foodprocessor and then add 1/2 to 2/3 cup of vinegar, one with aless intense flavor. Process until you have achieved the desiredconsistency. Transfer the mixture back into the bottle of vinegar.Let the mixture sit overnight, and then strain the vinegar beforeputting it back into the original container. A sprig of yourchosen herb can be added to the bottle for decoration. Althoughvinegar is acidic and is pasteurized, introducing herbs doescontaminate it. The risk for illness is not high. Make flavoredvinegar in small amounts, refrigerate it, and use it within a week to maintain freshness. Or, better yet, purchase one ofmany commercial varieties, which have been heat-treated.

VINEGAR

red and therefore are ripe. The dark outershell of the berries is removed before thepepper is processed. White pepper is alsotypically sold ground.

Other types of pepper you may find aregray pepper and pink pepper. Gray peppercan be a mix of white and black pepper,although it can be a black pepper that hasbeen minimally processed. It typically hasa mild flavor. Pink pepper is not made fromthe berries of the pepper plant. Instead, itis derived from a South American shrubthat is a member of the ragweed family. Itsflavor is more subtle than that of pepper.

For maximal flavor, buy peppercornswhole and grind them yourself. Groundpepper may have undesirable additives. Anadvantage to buying whole peppercorns isthat they can be kept for months at roomtemperature. In contrast, ground pepperkeeps its kick for 3 months or less.

SaffronOne of the most expensive spices, this goldenred spice is made from the powdery stigma


than table salt and may contain other chem-icals — such as magnesium and calcium— found naturally in sea water.

Kosher salt — This coarse-grained saltis often sprinkled over baked goods or sal-ads. It contains no additives, and many sayit tastes less salty than table salt (althoughit has the same amount of sodium as tablesalt). It is made and processed in compli-ance with guidelines set forth by the Jewishreligion.

Rock salt — This salt is mined fromnatural deposits in the earth’s surface. Tablesalt is typically refined from rock salt.

Seasoned salt — Spices, herbs, or otheragents may be mixed with salt to make aseasoned, salty product. Most of theseproducts are made up primarily of salt.

Salt plays a key role in many differentfunctions of the human body. However, toomuch of it can be harmful to your health.

Eating salt in moderation can be difficult.Many foods contain some salt naturally.Prepared foods often contain high amountsof sodium, in some cases a thousand

of a purple-flowered crocus. Saffron is usedfor soups, seafood, poultry, and rice dishes.It is a popular seasoning in Indian, Italian,and Spanish cuisine. It also can be addedto baked goods. Saffron needs to be dis-solved in a teaspoon or so of warm waterbefore use. Powdered saffron may haveother ingredients added to it, and thesereduce its flavor.

SaltSalt is made of crystallized sodium and chlo-ride and has been used for centuries to addflavor to food and to preserve it. Today,this condiment can be found on virtuallyevery table in Western nations.

Various salts are available today:Table salt — Often supplemented with

iodine, table salt consists of fine-grainedsalt crystals that may be treated to help itflow freely out of salt shakers.

Sea salt — Available in both fine andcoarse grains, sea salt is made by evaporat-ing sea water. It can be used at the table orfor cooking. It has a bit more of a tang

QUICK TIP

Grinding your own spices is easy, andthe taste makes the effort well worthit. After buying fresh whole seeds,simply put them into a coffee grinderor pepper mill. You can intensify theflavor by first lightly toasting the seedsin a skillet. Another advantage ofgrinding your own spices is that wholeseeds keep longer than ground spices.In addition, you can be sure that nounwanted preservatives or other ingre-dients have been added. Be sure toclean the coffee grinder or pepper millafter use. Otherwise, residues may beleft that will affect the taste of otherspices ground in it.

milligrams of sodium or more. Foods highin salt include condiments, pickled foods,canned vegetables, convenience foods, andcured meats. Always look at the label toensure you know how much salt you aregetting.

One simple but important step to cutback on salt is to taste your food first beforeadding salt to it. Too often, salting is areflex, not a necessity. A better strategy forreducing salt in your diet is to cut backgradually and reduce or eliminate preparedfoods altogether.

Sesame Seeds The tiny flat seeds of a plant native to India,sesame seeds have a nutty, slightly sweettaste. Sesame seeds are used as a toppingfor bread and crackers. A paste made fromthe seeds (tahini) is combined with chick-

Herbs & Spices 375

turmeric is added to potatoes and light-colored vegetables for both taste and itsyellowish orange color. Turmeric can besubstituted for saffron.

VanillaA spice usually sold in liquid form, vanillais extracted from the dried seed pods (beans)of a tropical plant belonging to the orchidfamily. It has a sweet, rich scent and flavor.Added to cookies, cakes, and other bakedgoods, vanilla is a widely used flavoring forice cream, desserts, and coffees. Check thelabel to make sure you are getting real vanil-la extract. Real vanilla extract, which hasfar more flavor than synthetic vanilla fla-vorings, is also much more expensive.“Vanilla” brought back from tropical areasmay contain coumarin, a harmful substancethat can cause kidney and liver damage.

peas to make hummus. Toast seeds beforeusing them to enhance their flavor.

Szechuan PeppercornsDespite the name, these dried berries arenot related to traditional black peppercorns.They come from a type of ash tree and havea peppery, somewhat citrus taste. Popularin Chinese cuisine, Szechuan peppercornsoften are mixed with salt or used as a fla-voring for cooking oils. This flavored oilalso can be used as a salad dressing.Although growing in popularity, Szechuanpeppercorns may be available only at storesspecializing in Asian foods.

TurmericDeep yellow in color, this spice is madefrom a root related to ginger. It has a sharp,woodsy taste. Widely used in Indian cuisine,

377

Beverages

BasicsIn the world of science, water is referred toas the universal solvent. This label is clearin practical terms in any kitchen or restau-rant. Served by itself or as part of some-thing else, water is a basic ingredient in allbeverages.

Throughout history, water has beenheated, chilled, brewed, carbonated, hadherbs and other flavorings steeped in it, orbeen added to other ingredients and fer-mented. The result is a rich array of bev-erages to choose from:

Coffee—Brewed from the roasted beansof the semitropical coffee plant, coffee isenjoyed around the world, and each cul-ture offers a different variation on this basicbeverage.

Tea—Another beverage that crosses cul-tural lines, tea is water that is heated withdried leaves from the evergreen shrubCamellia sinensis. A variation is herbal tea,in which herbs such as chamomile are used.

Juice—The liquid squeezed from fruitsand vegetables has been enjoyed as a bev-erage throughout history.

Soda pop—A beverage of the modernage, this highly sweetened carbonated drinkis popular despite its nutritional drawbacks.It’s high in sugar and calories and has noappreciable nutrients in it.

Wine—At its most basic, wine is sim-ply fermented grape juice, which of courseis made up mainly of water. There are thou-sands of variations of this ancient alcoholicdrink.

Beer—Another international beverage,beer is water brewed with yeast, hops, andother ingredients to yield a carbonated, alco-holic drink with a distinctive taste and yeastysmell that is enjoyed around the globe.

Of course, water itself should not beoverlooked as a beverage. Served through-out history to quench thirst and comple-ment meals, water is now available in a myr-iad of forms, from bottled to carbonated tostraight from the tap. The numerous vari-eties of water sold commercially make it easyto enjoy this clear, colorless, calorie-free, andmost ancient of all beverages.

NutritionThe calories and nutritional content of bev-erages depend on what has been added to

Beverages are used to quench thirst in everyday settings. At meals, they make a flavorful complement for foods. Special occasions are marked by toasts of

a favorite beverage. Drinking coffee, tea, soda pop, juice, or water is often used todesignate breaks during an ordinary workday. Beverages are as diverse as the culturallandscape worldwide.

Like the food choices we make, the choosing of beverages plays a crucial role inour health. Drinking enough water, for example, is critical for many different bodyprocesses and thus is vital for good health. In contrast, beverages high in calories, fat, or sugar can contribute to obesity, tooth decay, and other health problems.Those high in caffeine, a chemical stimulant, can have other health drawbacks if consumed in excess. Beverages high in alcohol can affect our judgment and coordination and may even be addictive.

Perhaps at no other point in time has there ever been such a wide variety of beverages available. To help you make the most healthful choice, the following sections contain information about many of the mostwidely used beverages (information about milk is contained inDairy Foods, page 345).


introduced in the late 1700s and is con-sidered the forerunner of soda pop.

Soda water—A carbonated water thatcontains sodium bicarbonate.

Club soda—The same as soda waterexcept that mineral salts have been added.

Tonic water—Tonic water has beencarbonated and flavored with fruit extracts,sugar, or quinine.

Most water sold commercially comesin handy storage containers—usually cansor tightly sealed bottles. Water in thesecontainers can be kept indefinitely, chilledor in the pantry. Be sure not to let con-tainers freeze, particularly carbonated typesof water. Unlike other substances, water’svolume expands when it freezes. The result-ing ice will break the container.

Water

Concerns about the safety of tap water haveresulted in a burgeoning market for bottledwater, making it one of the most widelysold commercial beverages. Within the cat-egory of bottled water, there is a vast arrayof water types from which to choose. TheU.S. Food and Drug Administration(FDA), which regulates bottled water,classifies them in this way:

Artesian water—This type of water isdrawn from a confined aquifer (a rock for-mation containing water that stands abovethe natural water table).

Distilled water—This is water that hasbeen evaporated and then condensed, leav-ing it free of dissolved minerals.

Purified water—Purified water hasbeen demineralized. It is produced bydeionization (passing it through resins) orby reverse osmosis (passing it throughfilters to remove dissolved minerals).Distilled water is also considered purifiedwater.

Mineral water—Water that containsno less than 250 parts per million (ppm)of totally dissolved, naturally occurringsolids or minerals. Mineral water can belabeled “low mineral content” (less than500 ppm) or “high mineral content” (morethan 1,500 ppm).

Spring water—Spring water isobtained from an underground formationfrom which water flows naturally to thesurface. It also can be collected through abore drilled into the spring.

Sparkling water—Another name forcarbonated water, sparkling water containscarbon dioxide gas that is in it naturally orhas been added to it.

Seltzer water—A type of sparklingwater. The name comes from the town ofNieder Selters in Germany. Seltzer was

the water that is their basic ingredient orthe process that the water has been through.For example, drinks high in sugar are alsohigh in calories. Alcoholic drinks are alsohigh in calories.

The most important nutritional infor-mation to remember about beverages, how-ever, is how vital water is to your healthand that most people do not drink enoughwater. The recommended daily amount iseight 8-ounce glasses of water.

To understand why water is so impor-tant, consider that your body is one-halfto four-fifths water. Every system in yourbody depends on water. Water regulatesyour body temperature, removes wastes,carries nutrients and oxygen to your cells,cushions your joints, helps prevent consti-pation, aids kidney function, and helps dis-solve vitamins, minerals, and other nutri-ents to make them accessible to your body.

Lack of water can lead to dehydration.Even slight dehydration can sap yourenergy, contribute to headaches, and makeyou feel lethargic. Dehydration poses aparticular health risk for the very youngand very old.

You lose about 10 cups of fluid a daythrough sweating, exhaling, urinating, andbowel movements. Exercising or engagingin any activity that causes you to perspireincreases your daily water requirement, asdoes hot, humid, or cold weather and highaltitudes. Some beverages, such as thosewith caffeine and alcohol, are dehydrating,so if you drink them, you need even morewater to compensate.

Storage and SelectionStorage and selection of beverages dependon what it is you plan to drink. The follow-ing sections provide this information andmore for some of the most common andwidely used beverages.

Preparation TipsMost tap water in the United States is safeto drink. Try serving tap water with ice anda slice of lemon or lime, which gives thewater a pleasing taste. Prices for bottledwater range a great deal. Generally, howev-er, less expensive types of bottled water com-pare favorably with more expensive versions.

Serving SuggestionsWater is an excellent beverage for any occa-sion. Try serving sparkling water for specialoccasions, putting it in a champagne fluteor wine goblet for added visual appeal. Foreveryday occasions, make water the defaultbeverage you choose. Soda pop and otherbeverages should be chosen far less frequently.Drink a glass of water when you get up, onewith each meal, and another when you goto bed. Keep a bottle with you during theday or take regular water breaks.

Beverages 379

used commercially are one of two mainspecies: Coffea arabica and Coffea robusta.Most of the beans used around the worldare arabica beans, which are grown at a highaltitude, require plenty of rainfall, and areconsidered somewhat difficult to cultivate.Robusta beans flourish at lower altitudeswith less intense care.

Arabica beans, however, are thought toproduce the finest flavor. They are also themost expensive coffee beans. For this rea-son, supermarket coffees contain mostlyrobusta beans, although some arabica beansmay be mixed in for a richer flavor. Despitethe less intense flavor of robusta beans, theyhave about twice the caffeine content ofarabica beans (see sidebar: DecaffeinatingCoffee Beans, page 380).

Coffee beans can be roasted, ground,mixed, brewed, and flavored in various ways.

Coffee

Coffee beans are actually the seeds of a cherry-like fruit of the semitropical coffee plant,which is grown in Brazil, Colombia,Indonesia, and parts of Africa and CentralAmerica. The seeds are separated from thecoffee fruit and then roasted. During roast-ing they acquire the rich, dark-brown color(a result of caramelization, melting, andsubsequent browning of sugars in the beans)most people associate with coffee beans.Roasting time affects both the flavor andthe color of coffee beans. Generally, thedarker the beans, the longer they have beenroasted. Longer roasted beans also typi-cally have the most intense flavor.

There are dozens of varieties of coffees,many of them named after their countryor port of origin. However, all coffee beans

SAFETY OF TAP WATER

Many Americans are concerned aboutthe safety of their tap water, which has led to a dramatic increase in salesof water filtration systems and bottledwater.

Most tap water, however, is fine.It is regulated by the EnvironmentalProtection Agency (EPA) for safetyand purity and chlorinated to destroymost organisms that can spreaddisease. However, small amounts of microbiological and chemical contaminants are allowed within EPA limits of safety or when watertreatment equipment breaks down.

The EPA requires public suppliersto notify consumers if water frompublic supplies does not meet safetystandards.

Common coffee drinks: café latte, perked coffee, espresso

The result? Numerous specialty coffee drinksfor coffee connoisseurs to choose from:

Espresso—This dark, strong, and con-centrated coffee is made by forcing hotwater through coffee that is very finelyground, darkly roasted, and specially blend-ed. It is so rich that when served unadorned,only a small quantity is needed. Thus,espresso usually is served in a tiny cup, oftenreferred to as a demitasse. Espresso alsomay be the foundation of other specialtycoffee drinks.

A welcome consequence is that excellentcoffee can be made at home. The outcomeof home brewing, although somewhatdependent on the equipment you own, isaffected mainly by the type of coffee youbuy. Perhaps the best thing you can do toensure a good cup of coffee is to buy fresh,whole beans, grinding them just beforebrewing. Follow grinding instructions onyour grinder carefully, paying particularattention to recommended grind times.

Avoid beans or preground coffee packedin the large, traditional round canisters.This packing method almost always allowssome oxygen into the container, which cancause the coffee to become stale. Instead,look for coffee sold in vacuum-packed bags,which have a mechanism that allows gas inthe container to escape but does not let any in.


Café au lait—From the French for“coffee with milk,” café au lait is made withequal parts of regular coffee and scaldedmilk. In France and Quebec, café au laitis considered a morning tradition.

Café latte—Very similar to café au lait,this coffee beverage is equal parts of foamysteamed milk and espresso.

Café mocha—More dessert than bev-erage, café mocha is made with espresso,chocolate syrup, and foamy, steamed milk.The chocolate syrup adds considerable calo-ries to this coffee drink.

Cappuccino—This is espresso toppedwith the creamy foam from steamed milk.Some of this milk may be added to theespresso. Sometimes sweetened cinnamon,cocoa, or vanilla powder is sprinkled overthe foamed milk.

Turkish coffee—An intensely flavoredcoffee beverage, Turkish coffee is made bybringing finely ground coffee to a boilseveral times. Sugar, water, and spices suchas cinnamon or cardamom can be added.The flavor of Turkish coffee is so rich thatonly a small quantity is served.

The growing interest in specialty coffeeshas spurred an interest in the types of coffeebeans used at home for the regular brew.Once, only gourmands bought whole beansand ground them at home. Now, coffeegrinders are considered routine kitchenaccessories. Specialty coffee makers are alsobecoming more commonplace.

DECAFFEINATING COFFEE BEANS

Virtually all coffee beans naturallycontain caffeine, a chemical stimulantthat can increase heart rate and bloodpressure and act as a diuretic and mayhave some addictive properties.

There are several ways to removethe caffeine from coffee beans. Onemethod uses a solvent to removecaffeine chemically. The beans arewashed afterward to remove thesolvent. Roasting also removes anytraces. A second method is the Swisswater process, in which steam is usedto heat the beans. Then, the outerlayer of the beans, which containsmost of the caffeine, is scraped off.The Sanka brand of coffee, introducedin the early part of the 20th century,was the first caffeine-free coffee devel-oped in the United States. Its namecomes from the French term “sanscaféine,” which means without caffeine.

WHAT IS INSTANT COFFEE?

Instant coffee (almost always madefrom robusta beans) is simply freshlybrewed liquid coffee that has beendehydrated into a powder. Addingwater to this powder rehydrates thecoffee, thus resulting in a quick, ifperhaps less flavorful, cup of coffee.Powder particles are processed to lookmore like traditional coffee grounds.

Some instant coffee brands arefreeze-dried. This means that thecoffee solution was frozen to extractthe water from it. The resultingproduct looks more like traditionalcoffee grounds and has a richer flavor.

French press coffee maker

French press coffee: mix fresh groundcoffee and hot water; steep for 3 to 4minutes. The lid has a screen thatpushes the grounds to the bottom.

At home, store coffee at room temper-ature and try to use it as soon as possible. Ifyou use coffee from a can and it will beopen for more than 2 weeks, place it in anairtight container in the refrigerator. If thecan will be open for more than 1 month,place the coffee in an airtight container inthe freezer. Return the coffee to the refrig-erator or freezer immediately after mea-suring the amount you will use.

Preparation TipsIn addition to using fresh beans and grind-ing them just before brewing, other waysto improve the flavor of home-brewedcoffee are the following:

Start off with clean equipment—Oilresidues from previous batches of coffeecan cling to equipment and affect flavor—particularly if flavored coffee was used.

Use fresh, cold water—Using hotwater will result in flatter-tasting coffee.Also, make sure the water is free of miner-als or other chemicals. If you don’t like thetaste of your tap water, consider using fil-tered or bottled water.

Use the right amount of coffee—Fortraditional coffee-brewing machines,1 tablespoon of coffee grounds is recom-mended for each 6 ounces of water. Adjustthe amount of coffee grounds to yourpreference.

Don’t steep coffee grounds in thecoffee too long—This extracts bitter sub-stances from the grounds that affect thetaste of the coffee.

Consider the filter—Paper filters mayaffect the texture of the coffee. Considerusing a metal filter in your coffee makerinstead. Metal filters are available for mosttypes of machines.

Avoid flavored coffees—Many of thesecoffees are made with lower-quality beans.

Beverages 381

Tea

Tea is said to be the universal beverage.Made from the leaves of an evergreen plant(related to the camellia flower) steeped inhot water, this beverage is a part of dailylife from Great Britain to Morocco toChina, where tea is thought to have origi-nated. Most of the leaves grown for theworld’s tea are still grown in Asia, althoughsome is produced in the United States.

All types of teas are made from theleaves of the same plant, Camellia sinensis.Typically, finer teas use only the top leafand bud; stronger, coarser brews use theleaves farther down on a branch. Tea leavesare typically dried after they are picked andthen are broken into fragments, which bringforth the oils that give tea its flavor. Climate,soil, and processing give tea different tastesand characteristics.

Instead of buying them, grind your ownbeans and add coffee flavorings of yourown. Most coffee shops sell essences andflavorings just for this purpose.

Serving SuggestionsCoffee complements various foods and canbe served by itself or mixed with other fla-vorings throughout the day. Coffees withcream or milk are typically consideredmorning coffees, and espresso is considereda beverage for later in the day. If you are afrequent coffee drinker, keep in mind thatcoffee is high in caffeine (up to 105 mil-ligrams per 6-ounce cup). In addition,specialty coffees can be high in calories orfat if made with cream or whole milk orflavorings such as chocolate. Use skim milkinstead of whole milk in coffee drinkswhenever possible.

Tea field


been blended with spices and flavorings toenhance tea flavor and aroma. Thousandsof blended teas are available worldwide.Popular blended teas include English break-fast and Earl Grey.

Herbal teas—Not made from tea leaves,herbal tea is a tea-like drink made by steep-ing herbs, flowers, and spices in heatedwater. Herbal tea has been made through-out history, often for medicinal purposes orsimply to make water taste better. Popularherbal teas are made from chamomile, rosehips, and mint, to name just a few. InFrance, herbal teas are referred to as “tisanes.”Herbal teas typically contain no caffeine.

Instant tea—Popular in the UnitedStates since the 1950s, instant tea is tea thathas been dehydrated and granulated so thatit dissolves rapidly in water. Often, it alsocontains sugar and other flavorings.

Store tea away from heat in a sealed con-tainer. Tea keeps for about 6 months. Afterthat, it loses its flavor and should be discarded.

Preparation TipsThe best tea is made using whole or largefragments of tea leaves, available in manyspecialty tea shops. Many of these shops alsosell implements, such as mesh containers,which allow tea leaves to infuse their flavorinto water without leaving the leaves behind.

To make a good cup or pot of tea, startby using cold, fresh, and filtered water (if

Oolong teas—Oolong tea has charac-teristics of both black and green teas. Itsleaves are fermented for about half the timeof black tea. Oolong tea originated in theFukien province of China, where much ofthe world’s production of oolong tea takesplace. Formosan tea, named for the for-mer name of Taiwan, is considered by manyto be the finest oolong tea.

Blended teas—Often referred to asEnglish teas, these are black teas that have

The main types of tea include: Green tea—A favorite in Asia, green

tea is so named because the leaves are driedand fragmented soon after picking. Teamade from these leaves is mild and fresherin taste than other types of tea. Because ofthis, green tea usually is not served withmilk or sugar. Types of green tea includegunpowder, Tencha, and Gyokuro, aJapanese tea also known as pearl dew tea.

Black tea—Actually a dark reddishbrown tea when it is brewed, the stronglyflavored black tea is popular in Westernnations. It is the most processed andstrongest flavored tea. After the leaves arepicked, they are allowed to ferment in theopen sun before being dried. The size of thetea leaves determines the grading of blacktea. Common black tea varieties includeCeylon, Assam, and Darjeeling, consideredby many to be the finest black tea.

COMPARING CAFFEINE CONTENT

Brewed beverage Caffeine content (6-ounce cup) (in milligrams)

Green tea 25Black tea 35Coffee 105

FAST FACT

Although the English are known fortheir love of tea, ingenious Americansinvented the tea bag and began thepractice of drinking iced tea in theearly 1900s.

you don’t like the taste of your tap water).Heat the water to a simmer—do not boil—remove from heat, and add the tea. Steepingguidelines are generally 1 teaspoon of teaper cup of water, but the amount may varyaccording to the type of tea used. Green teasusually need to be steeped in water for 1 to2 minutes, and black teas may require 3 to4 minutes. Avoid oversteeping. More than5 minutes can make all types of tea bitter.

Serving SuggestionsTea is an excellent beverage at any time ofthe day. Black teas are typically served atbreakfast, often with milk and sweeteners.Herbal teas typically do not contain thestimulant caffeine and thus are excellentchoices in the evening. One note of caution:tea itself contains no calories. However,lighteners or sweeteners added to it can add

Beverages 383

resulting concentrated liquid is frozen, andthen rehydrated. It may be considered 100percent juice if the amount of water addedback to the concentrate does not exceedFDA guidelines for 100 percent juice.

Not from concentrate—The mostexpensive kind of juice in the supermarket,this is juice that does not have added wateror sweeteners. Nor has it been reduceddown to a concentrate and then rehydrated.

Other terms to look for on labelsinclude cocktail, punch, drink, or bever-age—These may signify that only a smallpercentage of actual juice was used. It alsousually indicates that sweeteners were added.

Preparation TipsNumerous juicing machines are availableon the market, many of them relativelyinexpensive. Try making your own juiceat home with one of these machines. Notonly do you guarantee that you are gettinga pure product but also you can experimentwith different combinations of fruits.Orange and pineapple, for example, makea tasty, tangy fruit juice. Carrot juice canbe blended with juice from vegetables orfruits for an extra-nutritious drink. Whenchoosing fruits at the supermarket, choosethose that are sold during their peak sea-son and are properly ripened.

Serving SuggestionsJuice makes an excellent addition to anymeal. To reduce the amount of caffeineyou consume, try substituting juice forcoffee at coffee breaks. If you don’t wantto make your own juice at home, numerousjuice combinations are available at thesupermarket. Check the label to make sureyou are getting fruit juice and not sweet-ened water, however.

a significant amount of calories and fat.Minimize fat and calories by using skimmilk. In addition, afternoon tea, an oldbut widespread tradition, often includesbaked sweets such as scones or cookies.Keep your tea break healthful by limitingthese sweets. Serve fruit or slices of whole-grain bread instead.

Juice

Compared with the numerous beveragesavailable today, juice remains a nutritiouschoice. It retains most of the nutrients (vit-amins, minerals, and phytochemicals) inthe original fruit or vegetable, although itmay also be higher in calories and sugarthan many suspect. There are 175 caloriesin 12 ounces of apple juice, for example,and 230 calories in grape juice. Apple juicehas 45 grams of fructose, a naturally occur-ring form of sugar, and grape juice has 57grams of this sugar. Tomato juice contains62 calories in a 12-ounce serving; however,it also contains 1,314 milligrams of sodium.If you are monitoring your sodium intake,always check labels of vegetable-based juices.

In addition, be aware that not all juicessold today are all juice. Some may be 100percent fruit juice, but other brands mayhave juice mixed with water or simply bewater with added sugar and flavoring. TheU.S. Food and Drug Administration reg-ulates the terms used on juice labels andrequires manufacturers to state the per-centage of pure juice used in the product.

Terms consumers may encounterinclude:

100 percent juice—These juices donot contain added water.

From concentrate—This juice hasundergone processing to remove most ofthe water from the original fruit juice. The

TEAS AND POSSIBLE HEALTH

BENEFITS

Tea has been consumed throughouthistory for its supposed curativepowers, and medical research nowsuggests that there are health benefitsfrom drinking green and black teas.

Several studies show an associationbetween consumption of green teaand reduction in the risk for cancerand heart disease. Green tea naturallycontains chemical compounds calledpolyphenols. Within this family ofcompounds are chemicals that appearto play a role in cell growth and pro-grammed cell death, which could beimportant in preventing and control-ling cancer. Polyphenols also areantioxidants that can help prevent cell damage and may help prevent formation of plaque in the arteries.

Soda Pop

Once soda pop was the exception ratherthan the rule when it came to choosing abeverage. Now, it is virtually the defaultbeverage for adults and children alike. Infact, some studies indicate that soda popmay provide up to 20 percent of teens’calories each day. In addition, up to 20percent of toddlers drink soda pop.

This increased consumption is unfortu-nate because soda pop is devoid of nutrition.Instead, it is high in calories and, typically,sugar. One can of regular, nondiet soda pophas between 150 and 200 calories. It alsohas between 9 and 11 teaspoons of sugarand 30 to 70 milligrams of caffeine. Thesevalues are only part of the issue, however.

By choosing soda pop, adults andchildren alike are missing out on thenutrients provided by beverages such as juiceand milk. In fact, many physicians andnutritionists are concerned that today’s teensmay be placing themselves at high risk ofosteoporosis—a bone-thinning disease—as


they grow older because they are not get-ting enough calcium during their adoles-cent and early adult years. Phosphates insoda pop may cause the body to eliminatecalcium during urination. There are alsoconcerns about soda pop’s effect on toothdecay because of its high sugar content andsome of the acidic chemicals within it.

Preparation Tips and ServingSuggestionsSoda pop has little if any role in a healthfuldiet. If you do decide to drink it, limit itas much as possible. Selecting caffeine-freeand diet soda pop can eliminate some ofthe nutritional hazards of these beverages,but not all of them. When eating out,encourage children to order milk. At home,make sure there’s a selection of beveragesavailable—including chilled water—thatwill help family members make morehealthful choices.

Wine

Wine is the naturally fermented juice ofgrapes or other fruit, vegetables, or grains.It has been a beverage used at meals andcelebrations for thousands of years. Today,there are vineyards and wineries throughoutthe world.

General types of wine include thefollowing:

Red wines—Typically dry and full-bodied, common red wines are made froma variety of grapes, including cabernet sauvig-non, merlot, pinot noir, syrah, and sangiovese.

White wines—White wines rangewidely in flavor, from dry and tart to sweetand fruity. They also are made from variousgrapes, including chardonnay, sauvignonblanc, chenin blanc, and riesling.

Rosé or blush wines—These winesalso vary in flavor from sweet to tart. Thesewines are made with red-skinned grapesbut are processed in such a way that thejuice’s contact with grape skins is limited.

Sparkling wine—Sparkling is simplyanother way to say bubbly. Perhaps thebest-known sparkling wine is champagne,although there are numerous other types.

SPORTS DRINKS

So-called sports drinks offer anotherbeverage alternative, albeit onemarketed mainly at athletes. Thedrinks contain mostly sugar, water,sodium, potassium, and flavorings.Whether they provide any additionalbenefit to athletes is debatable. Forhigh-performance athletes, there maybe some benefit from using thesedrinks because they replace sugar andsodium lost during extended periodsof exercise. Water is still the preferredbeverage for the average person andathlete. Plus, it has no calories orsugar, which most sports drinks do.

WINE STORAGE

It is not necessary to have a speciallybuilt wine cellar to store wine.Anywhere with a temperature from45° to 65° Fahrenheit is acceptable, as long as the temperature does notfluctuate. The warmer the tempera-ture, the faster the wine will age.Cork-sealed wines should be stored on their sides to prevent the cork from drying.

The flavor of sparkling wines ranges fromslightly sweet to dry. They usually have alighter flavor than traditional wines.

Fortified wines—Brandy or otherliquors may be added to sherry, port, orother dessert wines to increase alcohol inthem.

Aromatic wines—So-named becausethey are flavored with herbs or spices.Vermouth is an example of a flavored wine.

Rice wine—Rice wine is a sweet, gold-en wine and usually has a low alcohol con-tent. It is produced by fermenting steamedrice. Sake and mirin are two well-knownrice wines. Rice wine is a frequent part ofAsian cuisine.

Access to and varieties of wine haveincreased as vineyards and the art of wine-making have spread throughout the world.Whereas only a few regions of the worldwere thought to produce excellent winedecades ago, consumers now have an arrayof wines—not to mention prices—fromwhich to choose. Wines from the tradi-tional winemaking areas of France remainexcellent, of course, but they now havecompetition from wines produced inGermany, Italy, Spain, the United States,and Australia. Less traditional winemak-ing areas such as South America and SouthAfrica also offer enjoyable wines.

A wine myth that should be dispensedwith is that wines automatically improvewith age. Wines do need about a year to

Beverages 385

be served at a temperature between 50° and55° Fahrenheit. Use caution when chill-ing white wine. Refrigerating it for morethan 2 hours before serving can lower itstemperature too much and blunt its flavorand aroma.

Serving SuggestionsAnother wine myth is that only certaintypes of wine are served with particularfoods. This is true in that certain types ofwine complement the flavors of certainfoods. Red wine, for example, is excellentwith hearty or spicy meals or with a steak.White wines complement fish or poultry,and dry, tart wines are excellent withdesserts. However, the vast majority ofdinners are casual enough that it is notnecessary to observe these guidelines.

age after their production. But after that,it is recommended that most white wines bedrunk within 5 to 6 years. Many red winesimprove with age. However, the extent ofimprovement depends largely on the qualityof the wine. For less expensive varieties,age is not always a good thing.

Wine does complement the flavor of avariety of foods. However, it also can behigh in calories. A 5-ounce glass of winehas 100 to 226 calories. Some studies showthat phytochemicals in wine may have somehealth benefits (see sidebar: Alcohol andHealth, page 387). However, moderation inwine consumption is still recommended.

Preparation TipsMost red wines should be served at roomtemperature. White wine generally should

FAST FACT

One of the sources for cream of tartar,an ingredient used in baking andcandy making, comes from tartaricacid in wine that crystallizes on theinside of wine barrels.

Vineyard

Beer

Beer is another alcoholic beverage that hasbeen enjoyed through the ages. In fact, his-torians believe that brewing began shortlyafter humans started to cultivate grains.Over the centuries, brewing has evolvedinto a highly scientific process.

Beer today generally contains about 5percent alcohol and is brewed from maltedbarley and grains such as corn or rye andflavored with hops. Yeast also is used forfermentation. The quality of the waterstrongly influences beer’s flavor and char-acter because 90 percent of beer’s volumeis water.

The many varieties of beer include thefollowing:


Fruit beer—Fruit beers are mild beerswith concentrated fruit juice added. Apopular fruit beer in the United States ismade with cranberries.

Lager—This clear, golden brew is anAmerican favorite. It is stored in casks untilsediment and residues left from the brew-ing process settle out. The residue is thenremoved.

Malt liquor—Despite the name, maltliquor is a beer, one that has a higher per-centage of alcohol (up to 9 percent) thanother types of beer. In comparison, mostbeers have an alcohol content, by weight,from 5 to 8 percent.

Pilsner, or pilsener—This is a pale,light lager beer that was originally brewedin Pilsen in the Czech Republic. The termis now used to describe most pale, mild-flavored lager beer.

Porter—The addition of roasted maltgives this beer its dark color and strongflavor. Porters may have a higher alcoholcontent than regular beer.

Stout—Another favorite of the pubs inEngland and Ireland, stout has a strong,bittersweet flavor and a dark-brown color.Roasted barley helps give this beer itscharacter. Guinness is a well-known formof stout.

Wheat beer—Sometimes known as“weitzen,” which is German for wheat beer,this type of beer has a pale-gold color anda mild flavor similar to that of a lager. It ismade from malted wheat, which is why itis named wheat beer.

Light beer—Largely an Americancreation, light beer has fewer calories thanregular beer and less alcohol. Nonalcoholicforms of beer also are available.

Unlike wine, beer is best soon after itis produced. Beer connoisseurs believe thatbeer older than 2 months should not beserved. Beer manufacturers in the United

Ale—Usually strongly flavored with abitter taste, ale is popular in the pubs ofEngland and Ireland. Its color ranges fromlight gold to amber.

Bock beer—A full-bodied beer witha dark color and somewhat sweet taste, bockbeer is traditionally brewed in Germanyin the fall and then drunk in spring cele-brations.

WHAT ARE HOPS?

Hops are plants that produce cone-likeflowers. These flowers are dried andthen used in brewing beer to give it abitter but pleasant flavor. Hop shootsalso can be cooked like asparagus andeaten.

Bock beer

Pilsner beer

Fruit beer

States recently have begun stamping cansor bottles with production dates to helpconsumers ensure they are getting freshbeer. Typically, beer is stored in a cool, darkplace and then chilled before serving. Beerthat is chilled, warmed, and then chilledagain may lose its flavor.

Beer is relatively high in calories(between 120 and 150 calories for 12

Beverages 387

beer varies according to its type. Stouts andales are often served at room temperature,and lagers typically are chilled. The mostimportant consideration, however, is thepersonal preference of the person who isdrinking it. Beer is often a beverage reservedfor snacks and lighter meals, although insome European countries it is a staple atdinner.

ounces)—one reason it should be drunk inmoderation. Other reasons for doing soinclude alcohol’s other health hazards (seesidebar: Alcohol and Health, above).

Preparation Tips and Serving SuggestionsBeer is traditionally served in chilled glasssteins or mugs. The temperature of the

Heavy drinking always carries risks. But increasingly, studies are showing that light drinking (defined as 1 drink or less aday for women and 2 drinks or less a day for men) may havesome health benefits.

Perhaps the most significant benefit is in cardiovascularhealth. Alcohol may help increase levels of high-densitylipoprotein (“good”) cholesterol and may help reduce theclotting that can lead to a heart attack or stroke. Red winealso is thought to contain phytochemicals (compoundsoccurring in plants) that also may help protect againstcardiovascular disease.

Other studies suggest that light drinking may help protectagainst Alzheimer’s disease, senility, and macular degeneration,an eye condition that is the leading cause of blindness inpeople age 65 years or older.

These benefits, however, are far from proved, and morestudy is needed to determine the role of light drinking in ahealthful lifestyle. In addition, the potential benefits comewith some substantial risks.

Any alcohol is hazardous for a pregnant woman and herdeveloping fetus. In addition, it is risky for anyone with afamily history of alcohol addiction to use alcohol.

Alcohol use has health risks for everyone else. Alcoholslows brain activity, which in turn affects alertness and coordi-nation, increasing the risk of falls and accidents while driving.It also can affect sleep and sexual function, increase bloodpressure, and play a role in heartburn. There is also thehazard of drug interaction, for both over-the-counter andprescription drugs. In addition, heavy, chronic drinking hasbeen linked with an increased risk of obesity, high bloodpressure, osteoporosis, and cancer of the throat, stomach,colon, and breast. Addiction is also a risk for anyone whouses alcohol.

For all of these reasons, moderation remains a key part of a healthful lifestyle. If you don’t drink, there’s no healthreason to start doing so. If you already drink, there’s noreason to stop. Just continue to enjoy wine, beer, or otherspirits in moderation.

Type of Alcohol One Drink Equals:Wine 5 ouncesBeer 12 ounces

80-proof liquor 1.5 ounces

ALCOHOL AND HEALTH

Fats, oils, and sweeteners can enhance the flavor of the food you eat.

However, virtually all health experts agree that intake of these foods should

be limited, and certain types (saturated and partially hydrogenated)

should be avoided. This chapter provides information on the various types

of fats, oils, and sweeteners and the foods that contain them.

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Fats, Oils, & Sweeteners

Fats & Oils

BasicsFats, no matter what their source, play animportant role in the food we eat. For cen-turies, every culture has taken advantage ofthe unique chemical properties of fats —for example, fats easily absorb other flavors.Fats also are used to cook foods, add a pleas-ing texture, impart tenderness to bakedgoods, and, in societies where food is scarce,increase the calorie content of a food. Fats,therefore, are a basic ingredient in cooking.

The term “fats,” however, is broad,encompassing many different substances— from butter to lard to vegetable oil. Alloils, for example, are fats. But not all fats

If there is any food group that we have a love-hate relationship with, it’s fats, oils, andsweeteners.On the one hand, these foods play a vital role in our enjoyment of what we eat. Fats

and oils give a creaminess, richness, crispiness, or pleasing mouth-feel to foods. Sweetenersalso satisfy a universal and natural craving. On the other hand, the pleasure that fats, oils, andsweeteners bring can come at a cost. These foods generally are high in calories, makingit difficult for someone who eats a lot of them to maintain a healthful weight.They also have other health disadvantages. Too much of the wrong kindsof fats and oils can increase the blood cholesterol level, which in turncan increase risk for cardiovascular disease. Sugar and highly sweet-ened foods also are typically high in calories and provide fewnutrients. For that reason, “empty calories” is a term often usedto describe sweeteners or foods rich in them. Sugar and toothdecay are linked when sugar is eaten in excess and dental hygiene is poor.

The Food Guide Pyramid recognizes both the advantages andthe disadvantages of these foods. It does not eliminate them. But it does place them at the verytip of the pyramid. It’s okay to use these foods as long as they are eaten sparingly. Making sure fats,oils, and sweeteners play the proper role in your diet involves knowing more about them, their role inthe diet, and what foods are rich in them. To help you do this, this chapter provides more detailedinformation on the types of fats, oils, and sweeteners you are likely to consume.

are oils. Although definitions vary, forcooking purposes fats are generally charac-terized as follows:

Fats — Generally defined as substancesthat are solid at room temperature, fatsinclude butter, cocoa butter, lard, margarine,suet, and vegetable shortening.

Oils — Oils remain liquid at room tem-perature. Oils can be made from variousplants and seeds: vegetables, olives, rapeseed(from which canola oil is made), sunflowerseeds, corn, peanuts, soybeans, walnuts,almonds, hazelnuts, safflower seeds, grape-seed, sesame seed, mustard seed, and coconutsare among the most commonly used.

No matter what form they take, fats aremade up of fatty acids, which are the

molecular building blocks of fats in thesame way that amino acids combine to formprotein. At their most basic, fatty acids aremolecular chains of hydrogen, carbon, andoxygen atoms. The differences in thechemical structure of fats make some betterfor you than others (see Chapter 2, SortingOut the Fats, page 26).

Sometimes a process called hydrogena-tion is used to make liquid oils solid at roomtemperature. This also converts unsatu-rated fat into trans fat. Trans fats are usedin many processed and fast foods, such asdoughnuts, crackers, chips, and french fries.Trans fats also give margarine its butter-likeconsistency. Trans fats tend to increase yourcholesterol level and therefore should be


unrefined oils, you will likely appreciatethe difference between these oils and theirmore highly processed counterparts.

StorageThe method of storage depends on whethera fat or oil is being stored. However, bothbecome rancid given enough exposure toair, sunlight, and heat.

Fats such as butter, margarine, and lardshould be tightly wrapped and refrigerated.They usually can be stored this way for upto 2 weeks. Extra butter or margarine canbe stored in the freezer for up to 2 years.Hydrogenated vegetable shortening can bestored, tightly covered, at room tempera-ture for as long as 3 months.

Oils require a slightly different strategy.They should be stored in airtight containersthat are opaque to prevent light from pen-etrating. Refrigeration is also generallyrecommended for oils. Unopened oils canbe kept this way for up to a year, althoughthey should be used within a few monthsafter they are opened.

Cooler temperatures may cause oil tolook cloudy or congeal. Removing the oilfrom the refrigerator and allowing it to reachroom temperature should resolve this prob-lem. An important guideline for evaluatingthe freshness of oil is to trust your nose. Ifthe oil smells fishy or musty, discard it.

The following sections provide moreinformation on specific fats and oils.

they add up to obesity, you are at increasedrisk for health problems.

SelectionBe discriminating in the type of fat you con-sume. Limit animal fat (saturated) and transfats (hydrogenated oils). Instead, use small,sensible amounts of plant-based (monoun-saturated and polyunsaturated) fats.

When purchasing products, alwayscheck the expiration dates. Rancidity is aconcern with any type of fat.

Purchasing oils, of which there aredozens of varieties, involves a close readingof the package label. Most cooks prefer tobuy “cold pressed” oils, which means thatminimal heat and pressure are used toextract the oil from the original plant orseed. This type of processing is consideredimportant because it allows oil to maintainmore of the plant’s natural flavors and tex-tures. With the exception of extra-virginolive oil, however, it is difficult to find cold-pressed oils.

A good alternative is to use so-calledunrefined oils. Unrefined oils are extractedwith heat. Unlike other oils, unrefined oilsundergo minimal processing after thispoint. The result is a more flavorful oiland, sometimes, a more darkly colored oil.Unrefined oils generally include virgin oliveoil and corn, nut, soybean, canola, andsesame oils. Unrefined oils break down eas-ily under heat and thus should not be usedfor deep-frying. Because deep-fried foodsare not typically part of a healthful diet,you should not have to trade a flavorful oilfor one with more cooking versatility.

Most oils in your supermarket, however,are not only extracted with heat but alsoundergo much more processing, includingusing chemicals to de-gum, refine, bleach,and deodorize the oil. The result? Less flavor.After experimenting with cold-pressed or

eaten in only limited amounts (see Chapter3, Limit Trans Fat, page 66).

NutritionFat is an essential nutrient. Our bodiesrequire small amounts of several fatty acidsto build cell membranes and to supportlife-sustaining functions (see Chapter 2,Fat as a Nutrient, page 26). That said, theold adage about “too much of a good thing”is appropriate in discussing fat. Virtually allhealth experts agree that fat intake shouldbe limited. The federal government, theAmerican Heart Association, and otherorganizations recommend that fat intakefor a healthy individual should be less than30 percent of total daily calories. They alsorecommend that less than 8 to 10 percentof total calories come from saturated fat.

Although various kinds of fat have dif-ferent effects on your blood cholesterol, allfoods that are high in fat are high incalories. High-fat foods can easily increaseyour calories, making it difficult to main-tain a healthful weight. Fat packs morecalorie punch than any other type of nutri-ent group. Per gram, fat has 9 calories(about 100 calories per tablespoon, or 250calories per ounce). In contrast, proteinand carbohydrates have just 4 calories pergram. Because of this, you do not need toeat very much fat before reaching the 30percent threshold.

If a low-fat diet is good, is an evenlower-fat diet better? Not necessarily.Upper limits of fat intake have been estab-lished, but the same is not true for lowerlimits. Talk with your health care providerabout the recommended fat intake that isbest for you. Even a low-fat diet can leadto weight gain if you cut back on fat buttake in excess calories by ignoring the restof what you eat. Too many calories fromany source result in added pounds. And if

FAST FACT

If you are trying to reduce the fat inyour diet, you are not alone. Foodconsumption surveys report thatabout two-thirds of American adultseat low-fat or reduced-fat foods andbeverages.

Fats

ButterButter is made from the fat that comes frommilk from cows, sheep, goats, horses, andother mammals. Most commercially pro-duced butter in the United States is madefrom cow’s milk.

Butter making occurs in several stages.Cream that separates from milk is pasteur-ized (heated at a high temperature) to killany organisms that might be harmful tohuman health. Then the cream is placed ina ripening tank for 12 to 15 hours. There,it goes through another series of heat treat-ments that give butter a crystalline struc-ture when it cools, helping it to solidify.

The next step is to churn the butter.This process breaks down the fat globulesin the cream. The result is that the fat iscoagulated into butter grains. The mixtureis then separated, the remaining butter pasteis worked until it is smooth, and, depend-ing on the producer, it may be salted.Further variations in processing influenceits characteristics, including aroma, taste,color, appearance, and quality.

There are numerous butter variations.Those you find in gourmet markets includea French butter known as beurre (butter)de Charentes. Beurre de Charentes has anivory color and tastes very rich. AnotherEuropean-style butter growing in popular-ity in the United States is ripened butter,traditionally made in Denmark and theNetherlands, which is softer than regularbutter. It also has a slightly tangy tastebecause lactic acid is added to the creamfrom which it is made.

More common variations include thefollowing:

Whipped butter — Whipped butter’sname is self-explanatory. It has air beaten

Fats, Oils, & Sweeteners 391

type in supermarkets, many serious cooksprefer to use unsalted butter in cooking andbaking. Unsalted butter is thought to havea sweeter flavor. In addition, many cooksprefer to control the salt they add to a dishor baked food.

Both light butter and whipped butterwork well for toppings, but neither can besubstituted for regular butter in recipes forbaked goods because of the air or water theycontain.

Serving SuggestionsButter is one of the most versatile cookingingredients and the foundation of numerousgourmet foods, sauces in particular. Its tastecan be enhanced by mixing it with herbs andspices and then refrigerating it again. Onepopular flavored butter is garlic butter, whichcan be made by creaming the desired amountof butter and mashed garlic cloves to taste.Oregano, marjoram, basil, or parsley also canbe added. Numerous recipes for flavoredbutter are available in cookbooks.

Butter’s health drawbacks are wellknown, however, and thus it should be usedselectively. If that special dish simply cannotbe made without butter, don’t try to sub-

into it. The result is that it is slightly lowerin fat and calories than regular butter. It isvery soft and spreadable.

Light butter — Light butter usually hasabout half the calories of regular butter. Italso generally has less fat and less saltbecause water is usually added to it.

Unsalted butter — This is butter towhich no salt has been added.

Clarified butter — An ingredient insome recipes, clarified butter is butter thathas the milk solids removed from it. Theadvantage is that it has a higher smoke pointthan regular butter, which increases itscooking versatility. It also keeps longer thanbutter and is thought to have a more pureflavor. Clarified butter is similar to a typeof butter called ghee that is used in India.

Butter should be refrigerated and storedin opaque packaging that prevents light fromentering. In addition, the packaging shouldseal in moisture to prevent the butter frombecoming dehydrated, a process that inten-sifies its color and detracts from its flavor.

Preparation TipsShould you use salted butter or unsalted?Although salted butter is the most common

WHAT IS AN OIL’S SMOKE POINT, AND WHY DOES IT MATTER?

An oil’s smoke point is simply the point at which fat, when heated, starts to smoke,smell acrid, and, as a result, give an unpleasant flavor to food.

Each type of oil has a different smoke point. It is dependent on the free fattyacids that make up the oil. The higher the oil’s smoke point, the higher the tem-perature it can withstand. Safflower and canola oils have the highest smoke pointand are the most ideal for frying or sautéing (435° to 450° Fahrenheit). Olive oilhas a lower smoke point and is best used in salad dressings (extra virgin, 250°Fahrenheit) or in baking (regular olive oil, 410° Fahrenheit).

Beyond the bad flavor imparted to foods, there are health reasons to avoidusing an oil that has reached its smoke point. High temperatures can cause the oilsto decompose, and this process, in turn, can irritate the lungs and cause gastroin-testinal upset.

HOW TO “CLARIFY” BUTTER

To make clarified butter, start bycutting unsalted butter into smallpieces. Melt the butter over lowheat for 10 to 15 minutes. Thisallows the fat to separate from themilk solids. Then gently pour orspoon off the clarified butter fat anddiscard the solids. After the fatcools, it may appear to have a grainytexture. Clarified butter keepslonger than regular butter becausethe milk solids have been removed.It generally is used only for cookingbecause it has the advantage ofhaving a higher smoke point thanregular butter. Thus, it can beheated to higher temperatures, without burning, making it a goodchoice for frying or sautéing.

healthier choice than harder “stick” mar-garines because the hydrogenation processused to make margarine hard adds transfats to the product. When buying mar-garine, check the label and avoid productswhose labels include these terms: “partiallyhydrogenated” or “hydrogenated.” Instead,look for margarines whose main ingredientterms include “liquid” oils.

Preparation TipsGenerally, only regular margarine shouldbe used for cooking and baking. Liquid,whipped, or reduced-fat versions of thisproduct burn easily or contain too muchwater or air for these purposes. Margarineshould be stored in the refrigerator and canbe frozen for several months.

Serving SuggestionsHard or stick margarine is a good choicefor pastries, helping to make crusts lightand flaky. It can be used to replace butterin most recipes, although its flavor may notbe as rich as that of butter. Like butter, thistype of margarine has health drawbacks —it is high in calories and trans fats that arelinked with heart disease — and should beused in moderation.

LardLard is simply a name for pure animal fatthat has been processed, including filter-ing, bleaching, hydrogenation, and emul-sification. Lard used in cooking is typicallyrendered from pork fat. Lard rendered fromthe fat around the pig’s kidney is consideredthe best lard to use.

Lard is used worldwide in cooking,although it fell out of favor in the UnitedStates during the past several decadesbecause of the amount of saturated fatin it.


Reduced-fat or nonfat margarine —These products contain 25 to 65 percent lessfat than regular margarine. To reduce fat lev-els, modified margarines and spreads are cre-ated with varying amounts of water andthickening agents, such as gelatin, rice starch,and guar gum. Some margarines even makehealth claims (see Chapter 3, sidebar:Cholesterol-Lowering Margarine? page 66).

Butter-margarine blends — Designedto add butter flavor, these products areusually 40 percent butter and 60 percentmargarine.

Soft margarine — These margarines areusually made from only vegetable oil andhave been processed to stay soft and spread-able when cold.

Whipped margarine — This has hadair beaten into it, making it fluffy and easyto spread.

Liquid margarine — Liquid margarinecomes in squeezable bottles, making it con-venient for picnics and other events awayfrom home. It is specially blended so that itdoes not become too thick to squeeze out ofthe bottle. It is also handy for basting andfor foods such as corn on the cob and waffles.

Like butter, regular margarine is about80 percent fat (actually, law requires thispercentage of fat for the product to belabeled margarine) and has the same num-ber of calories. One tablespoon containsabout 100 calories and 11 grams of fat.

For years, margarine was thought to bea much healthier choice than butter becauseit contains less saturated fat than butter andno cholesterol (because it is not made fromanimal fat). Although that’s true, margarineis high in trans fats, which also are linkedto cardiovascular disease. In addition, mar-garine is high in calories. Therefore, itshould be used in moderation.

Softer margarines, such as those thatare liquid or sold in tubs, are considered a

stitute something else. Instead, save thedish for special occasions.

MargarineHydrogenation, the process used to makeliquid oils solid at room temperature, madepossible a shift from animal fat to vegetablefat as a substitute for butter. The resultingproduct — which may be blended with othermilk products or animal fats (such as lardor tallow) and salt for taste — is margarine.It has been used as a butter substitute sincethe late 19th century. Sometimes it isreferred to as oleomargarine or oleo. Oleomeans oil and refers to the vegetable oilbase of margarine.

In addition to regular margarine, thedairy case may contain these variations:

Salted or unsalted margarine — As thename suggests, salt has been added forflavoring or left out.

Lard is usually sold at the supermarketin the dairy case or near the refrigeratedmeat section. When purchasing lard, makesure it is tightly wrapped to prevent theproduct from absorbing other flavors. Lookat the label to determine whether it shouldbe stored at room temperature or in therefrigerator. Lard also can be frozen if it istightly wrapped.

Preparation TipsBecause lard is softer and oilier than butterand contains less water, some cooks believeit is the best choice for making pie crust.The reduced water content in lard helpsmake the crust especially light, flaky, andcrumbly.

Serving SuggestionsBecause lard is so high in saturated fat, itshould be used sparingly at best.

Vegetable ShorteningVegetable shortening, usually sold in coffee-can-sized canisters, is a solid fat made fromvegetable oils. It gets its name from aproperty all fats have in common: they“shorten” gluten strands in flour-basedproducts, which results in baked goods thathave a tender texture.

Although the base of shortening is oil,it has undergone a process known as hydro-genation to make the shortening solid atroom temperature. Trans fatty acids arecreated by hydrogenation. This type of fatis associated with increased risk for coronaryartery disease.

Preparation TipsPlain and butter-flavored vegetable short-enings are sold in supermarkets. Plain short-ening has little taste. Both types can be usedin place of other fats in baking and cooking.


Foods that contain trans fat.

saturated fat. (See Chapter 2, A Comparisonof Fats, page 27.) Another positive aspectis that canola oil contains omega-3 fattyacids, which are thought to play a role inreducing cardiovascular disease.

Preparation TipsBecause canola oil is relatively bland, somecooks combine it with olive oil to add addi-tional flavor.

Serving SuggestionsCanola oil is suitable both for cooking andfor salad dressings. It is also used as aningredient in spreads that can be substi-tuted for butter or margarine.

Coconut OilPressed from the boiled nut meats of freshor dried coconut, coconut oil is one of thefew non-animal highly saturated fats.

Serving SuggestionsShortening results in baked goods that arelight and fluffy. Because of the health draw-backs of hydrogenation, however, shorten-ing should be used sparingly.

Oils

Cooking Oils

Canola OilCanola oil is a bland-tasting oil made fromrapeseed. Its health advantages over otheroils has made it a popular choice in theUnited States, although it is also usedaround the world. Elsewhere, it may bereferred to as lear oil or low erucic acid rape-seed oil.

Canola oil is the lowest in saturated fatsof all oils. Only olive oil has more monoun-


Preparation TipsIn the United States, flaxseed oil generally isnot used for cooking purposes. Instead, thegrassy-tasting oil is often sold at health storesas a supplement. The oil is more commonlyused elsewhere in the world for cooking,particularly Eastern Europe. Flaxseed oil’slow saturated fat content means that it ismore prone to rancidity than oils with highersaturated fat content. Therefore, it shouldalways be stored in the refrigerator.

Serving SuggestionsBaking with flaxseed meal is one way toincorporate this healthful oil into your diet.Flaxseed meal is available in the health foodssection of most supermarkets.

Olive OilIf there is one oil that gourmands and nutri-tionists agree on, it is olive oil. Low insaturated fat and rich in heart-healthymonounsaturated fats and flavor, olive oilis an excellent addition to any kitchen andmeal. Sometimes it is even referred to asthe “king of oils.”

sautéing and frying — two cooking meth-ods that should be used in moderation.Many cooks believe corn oil helps makesautéed foods and fried foods crispier.

Serving SuggestionsCorn oil can have a strong flavor, which iswhy it is probably best used for cookinginstead of serving “cold,” such as in a saladdressing. Corn oil’s stronger flavor workswell in margarines, but many people preferthe taste of reduced-fat or light margarinesmade with corn oil.

Cottonseed OilWidely used at the turn of the century,cottonseed oil often is considered the orig-inal vegetable oil of the United States. Itsfat is mostly polyunsaturated.

Preparation TipsCottonseed oil is used mainly as salad oilor in cooking. It is often used in processedfoods because it is inexpensive.

Serving SuggestionsThis oil has a neutral, clean taste that doesnot mask other flavors. It is used mainly byfood manufacturers and is not common inhome use.

Flaxseed (Linseed) OilThe tall stems of the flax plant have manyuses: they contain fibers that can be madeinto linen and high-grade paper. Oil alsocan be pressed from its shiny brown, oval-shaped seeds. Flaxseed is also sometimesknown as linseed oil and is a commoningredient in paints, varnishes, and inks.This oil is low in saturated fat and high inomega-3 fatty acids, which may help protectagainst cardiovascular disease.

Nearly 90 percent of coconut oil is satu-rated fat, topping even butter and lard insaturated fat content.

Although its high saturated fat contentmakes coconut oil an unhealthful fat choice,it helps coconut oil resist rancidity. Coconutoil is a common ingredient in commercialbaked goods, ice cream, and salad dressings.It is particularly common in non-dairy cof-fee creamers and whipped toppings. Thewhiff of coconut that arises from an openbottle of suntan lotion should also tell youthat coconut oil has nonfood uses.

Preparation TipsCoconut oil is popular in cuisine fromSoutheast Asia, the Pacific, and the WestIndies. For these cuisines, cooks often cansubstitute a more healthful oil or mix coconutoil with another oil to reduce saturated fatin a dish. Be aware that there is coconut oilin coconut cream and coconut milk.

Serving SuggestionsBecause of its saturated fat content, coconutoil should be used sparingly.

Corn OilCorn oil is one of the most widely used cook-ing oils. It is pressed from the inside (endosperm)of corn kernels. It is more strongly flavored thanother oils. Corn oil that has undergone less pro-cessing, known as unrefined corn oil, can befound in specialty stores. It is more dense thanrefined corn oil and has a darker gold color anda hint of popcorn flavor. Corn oil has a highlevel of the essential fatty acid linoleic acid andless saturated fat than many other oils. This isone reason it is used to make margarine.

Preparation TipsBecause of its high smoke point (410°Fahrenheit), corn oil is commonly used for

One of the first oils to be made byhumans, olive oil is pressed from olives thatare picked when their color turns to pur-plish black and their skin develops an oilysheen. The rich flavor of olive oil variesaccording to where the olives are grown andthe type of tree that produces them. Forexample, Spanish olive oil has a strong,some would say overwhelming, flavor. Oilsproduced from California olive trees aresaid to have a mild, almost sweet flavor.Olive oil from Italy, however, is usually con-sidered the best.

U.S. consumers can find a wide rangeof olive oils in supermarkets and specialtyshops. Unrefined olive oil, which is lessprocessed, is considered the most flavorfuland has a greenish cast. Fresh, refined oliveoil should have a sweet, somewhat nuttyflavor and a golden color. A rule of thumbis that the more deeply colored the oil, themore flavorful it will be.

Olive oil is also graded by theInternational Olive Oil Council in theseways:

Extra virgin — Considered the finestolive oil, extra virgin is made without heator solvents, from the first pressing of theolives. It is the most flavorful and the mostexpensive, and so it is most often used forseasoning.

Virgin — Also made without heator solvents, virgin olive oil also comesfrom the first pressing of the olives. Itis more acidic but has a less intense flavorthan extra virgin. It is widely used incooking.

Regular or pure — More subdued inflavor than virgin olive oil, regular (pure)olive oil is extracted with heat or solventand may be made from pressed olives thathave been washed and treated to extractmore oil from them. This type of oil isoften blended with virgin olive oil.


Italian and Mediterranean cuisines take fulladvantage of olive oil’s robust flavor andhealth benefits.

Palm Oil and Palm Kernel OilOften thought to be the same thing, palmoil and palm kernel oil are actually two sep-arate oils. Palm oil, which is reddish brown,is extracted from the pulp of the fruit of thepalm. Palm kernel oil, which is yellowishwhite and has a mild flavor, is extracted fromthe nut or kernel of the palm. Both, how-ever, have this in common: they are amongthe highest of all oils in saturated fat.

Palm oil is often used in margarine andin commercially prepared gravies and soups.

Light — Don’t be misled by the title— light olive oil has the same amount ofcalories and fat as regular olive oil. “Light”refers simply to color, fragrance, and flavor.Light olive oil also may be referred to as“mild.” Generally, this type of olive oil isdismissed by serious cooks. It does havethe advantage of having the highest smokepoint of all oils (468° Fahrenheit).

Preparation TipsGenerally, pressing and process-ing are done after the olives arecollected in autumn.Shipments of freshlypressed olive oil beginarriving in specialtystores in the spring.Because most types ofolive oil have a lowsmoke point, olive oilis not suited for deep-frying or sautéing. Thebest-tasting olive oil isthe freshest.

Serving SuggestionsOlive oil is best used in sauces,salad dressings, and marinades, whereits flavor can be put to full advantage.

Olives, avocados,peanuts, and theoils made fromthem are a sourceof monounsatu-rated fat.

It is also commonly used as a medium tofry potato chips. Palm kernel oil has varioususes, including in nondairy creamers, dress-ings, whipped creams and toppings, bakedgoods, and candy.

Preparation TipsPalm kernel oil and palm oil are generallyused only for commercial food productionpurposes. They are not typically sold insupermarkets or specialty stores.

Serving SuggestionsPersons following a healthful diet woulddo well to avoid both palm oil and palmkernel oil. Check the list of ingredients on


the products you buy. Avoid fatty prod-ucts that contain these oils. Skim milk is afar healthier option for a coffee lightener.

Peanut OilOne of the first native North Americansources of vegetable oil, the peanut is com-prised of about 50 percent oil. This oil isextracted by pressing steam-cooked peanuts.

Peanut oil is high in monounsaturatedfat and has the added advantage of having arelatively high smoke point (410° Fahrenheit).

American peanut oils are often mild inflavor. Chinese peanut oils have a strongerpeanut flavor because they are less processed.

Peanut oil keeps well when stored in a cool,dark place. However, its shelf life is longerwhen it is refrigerated.

Preparation TipsPeanut oil’s high smoke point makes it anexcellent choice for deep-frying, a cookingtechnique always best used in moderation.

Serving SuggestionsA healthier use for peanut oil is to serve it as asalad dressing. It also adds a delicate flavor tomayonnaise recipes. The flavor of peanut oilalso complements Indian and Asian cuisine.

Safflower OilSafflower oil is made from the seeds of thethistle-like safflower plant. Safflower oilhas little flavor or color, but it is rich inpolyunsaturated fat. It is also one of theoils with the least amount of saturated fat.Safflower is light in color and, like otheroils that are rich in polyunsaturated fat, isa good all-around oil.

Preparation TipsSafflower oil can be substituted for otheroils in nearly any recipe. It has a high smokepoint (450° Fahrenheit), making it a goodchoice for sautéing and deep-frying, twotechniques best used in moderation.

Serving SuggestionsSafflower oil is often used in salad dressingsbecause it does not solidify when chilled.It has an oily texture and a nutty flavor, mak-ing it a good substitute for peanut oil.

Soybean OilThe soybean has the distinction of beingthe plant used most often to produce veg-etable oil. The oil made from the yellow-

Olive oils vary in taste.Experiment to find theflavor you like.

ish brown legume is high in polyunsatu-rated fat and low in saturated fat. About15 percent of the fat provided by soybeanoil is saturated.

Soybean oil is one of the most com-monly used oils for commercial food pur-poses. It has a smoke point of 410°Fahrenheit, making it useful for frying.However, sometimes manufacturers mayhydrogenate the oil, decreasing its healthattributes. It is commonly used in mar-garine and shortening.

Preparation TipsAlthough soybean oil is versatile for cook-ing, some people find that it has a somewhatfishy taste and heavy texture. Use cautionwhen using soybean oil by itself as aseasoning or dressing.

Serving SuggestionsWhen soybean oil is used as a cookingmedium, its flavor complements Asian andIndian cuisines.

Sunflower OilSunflower oil is pressed from the seeds ofthis well-known, towering yellow memberof the daisy family. The oil itself is lightand mild. It is low in saturated fat and highin polyunsaturated fat.


d’amande,” has a delicate flavor and smellslike toasted almonds. It is also expensive.Oil produced in the United States is con-sidered less pleasing by serious cooks, but itis more moderately priced.

Preparation TipsAlmond oil becomes rancid quickly and mustbe refrigerated. When using synthetic almondflavoring in recipes, be aware that it often isnot made from almonds (instead peach pitsmay be used) and may have a bitter taste.

Serving SuggestionsAlmond oil or flavoring is used in numerousdesserts and sweets, including the famousGerman holiday specialty marzipan.Almond oil may be used as a flavoring indishes in which you would have used thenut itself.

Grape-seed OilThis pale-yellow oil has both a taste and anaroma that reflect where it came from —it is extracted from the tiny grape seed.Often, these seeds are left over after wine-making.

Grape-seed oil is produced mostly inFrance, Italy, and Switzerland, but it is easilyfound in the United States in both groceryand specialty stores. It is low in saturatedfat and contains mostly polyunsaturatedfat. Although light in consistency and color,grape-seed oil can have a relatively strongand distinctive taste.

Preparation TipsGrape-seed oil’s high smoke point (445°Fahrenheit) makes it a good all-purpose oilfor deep-frying. It can be used to gentlysauté foods. Grape-seed oil does notbecome rancid quickly and can be storedat room temperature.

Peanuts

Sunflower seeds

Preparation TipsSunflower oil is considered an excellent all-around oil. Its very mild taste makes itextremely versatile for both cooking andseasoning, particularly when cooks do notwant to mask the taste of other foods.

Serving SuggestionsBecause sunflower oil is relatively inex-pensive and has little or no taste, it can becombined with more expensive specialtyoils in foods such as salad dressings.

Specialty Oils

Almond OilA favorite for cakes, desserts, and candies,this clear, sweet, pale-yellow oil is pressedfrom either bitter or sweet almond kernels.Both flavor and consistency may dependon where the oil was made. In Europeancountries, the oil comes from the “bitteralmond,” which is similar to a peach pit.When the bitter substance in the oil hasbeen removed, the oil is then used to makecandy. Almond oil from France, “huile

Serving SuggestionsGrape-seed oil’s distinctive flavor makes ita good candidate to serve cold. It is excellentas a salad dressing. A simple but elegant wayto make use of it is as a dip for bread. Cut abaguette of French bread into cubes and servethem with a small bowl of grape-seed oil.

Hazelnut OilThis delicious oil tastes like the nut it waspressed from and has a rich, strong flavor.Most hazelnut oil is imported from France,but it is easily found in most food stores.One caution: it can be fairly expensive.Hazelnut oil contains mostly monounsat-urated fat.


are rich in flavor, taste and smell range inintensity. Lighter-colored oil is milder inflavor, and darker oil is made from toastedsesame seeds and has a more intense flavor.For serious cooks, darker oil is consideredthe most desirable.

Sesame oil is widely used as an accent inMiddle Eastern, Asian, and Indian cuisine.It is high in monounsaturated and polyun-saturated fat, and it is low in saturated fat.It is used mostly to accent flavor and aromaand is used less often for frying because itburns easily.

Preparation TipsGenerally, sesame oil’s strong flavor meansthat it is often added to other, less intense

GOURMET OILS

More expensive and hard-to-find oilsthat are also used in cooking or forflavoring include the following:

Pumpkin seed oil — As its namesuggests, this oil is pressed frompumpkin seeds. Its distinctive flavorand expense mean that it is typicallyused sparingly as a condiment.

Mustard seed oil — This oil ispopular in Indian cooking and oftenused as a substitute for ghee, anIndian form of clarified butter.

Poppy seed oil — In France,where it is a staple in cooking, poppyseed oil is referred to as “huileblanche,” or “white oil.”

Wheat germ oil — Made fromthe heart of the wheat seed, wheatgerm oil is rich in vitamin E and lowin saturated fat. It has a pleasing,nutty flavor, and is used by itself ormixed with other oils as a condiment.

Preparation TipsAlthough it can be stored at room temper-ature, hazelnut oil lasts longer when keptrefrigerated. Because it has a strong flavor,it is often combined with other, lighter oils.It also has a low smoke point, so it is notused for cooking.

Serving SuggestionsHazelnut oil is excellent in salad dressing,drizzled over vegetables, and in cakes andpastries. It is also an unusual but pleasantaddition to sauces.

Sesame OilExtracted from the oily seeds of the sesameplant, sesame oil is a flavorful, nutty-tasting,and aromatic oil. Although all sesame oilsVarious oils are used to “

dress” salads. Flavorful extravirgin olive oil, lighter-coloredcanola oil, and pale saffloweroil are all low in saturated fat. Check labels for coconutoil, which is high in saturatedfat and is not the healthiestchoice.

oils in cooking. Purchase sesame oil in glassor metal containers because it goes rancidmore quickly in plastic. Sesame oil keepsfor about a month in a cool place.

Serving SuggestionsDrizzle sesame oil lightly over dishes justafter cooking. A small amount adds a dis-tinct flavor and aroma.

Walnut OilOil pressed from walnuts has a strong, nuttyflavor. It is also high in polyunsaturatedfat and low in saturated fat. Although wide-ly available, walnut oil remains expensive.Blander, cheaper versions can be found.

Preparation TipsBecause of its intense flavor, walnut oil isoften mixed with lighter oils. Walnut oilalso has a low smoke point and will becomerancid quickly if not refrigerated.

Serving SuggestionsWalnut oil is excellent as a salad dressingor drizzled over pasta or cooked vegetables.Like any nut oil, you can use walnut oil whenthe nut itself would be complementary.


Sweeteners

BasicsSweeteners come from various sources.They have been sought throughout historyfor their pleasing taste and many uses. Juststop and think of what you have eatentoday. This morning you may have sweet-ened your tea with honey and put maplesyrup on your pancakes. At lunch, you mayhave eaten a snack food made with cornsyrup — a form of sugar — and, perhaps,you finished off dinner with a cake madewith the most commonly used and bestknown sweetener of all, granulated sugar.

The science of sweetness, however, goesbeyond the source of the foodstuff for thesweetener. At a molecular level, approxi-mately 100 chemicals are sweet. They allare referred to as sugars. Common ones youmay have heard of include the following:

Sucrose — Table sugar is the crystal-lized form of sucrose. Sucrose is referredto as a simple sugar. It is naturally occur-ring in all plants that depend on sunlightto produce energy. Sugar cane and sugarbeets are among the most abundant pro-ducers of sucrose in the plant kingdom.

Glucose — A simple sugar that playsmany key roles in the body, glucose is a sim-ple sugar found in fruits, honey, cereal,flour, and nuts.

Fructose — The sweetest of all sugarsis found in abundance in honey and fruit.

Lactose — Another simple sugar, lac-tose occurs only in milk. It is often addedto other foods during processing to improvetaste.

Maltose — The result of a chemicalprocessing that uses starch and malt, mal-tose has numerous commercial food uses. Itis often used in beer, bread, and baby food,among other things.

Pectin — A complex sugar, pectin isfound in apples, citrus fruits, and some veg-etables. It is a form of fiber.

NutritionAll sugars are carbohydrates and play akey role in providing the body with ener-gy. The calorie content depends on thetype of sweetener used. For example,table sugar has about 16 calories per tea-spoon, and honey has about 21 calories perteaspoon.

Generally, sweeteners often are referredto as having “empty calories.” They containfew or no vitamins, minerals, or other nutri-ents. And, because they are appealing, itcan be easy to eat too much. This excess

QUICK TIP

Although refrigeration helps toprevent oils from becoming rancid,the colder temperature may result in some oils becoming cloudy orthicker. This change does not affectthe oil’s nutritional value, quality, ortaste. At room temperature, the oilwill liquefy and, usually, clarify again.

WHAT ARE ESSENTIAL OILS?

Essential oils are extracted from vari-ous plants for use in perfumes, foraromatherapy purposes, or for use inmedicines as flavorings. Commonessential oils used for their scentinclude rose oil, geranium oil, andlavender oil. Essential oils used forflavorings are derived from lemons,cloves, peppermint leaves, andspearmint leaves.

Walnuts

extracted from the crushed cane or slicedbeets is then processed to make sugar.Typically, the juice is boiled, and thenchemicals are added to the solution to puri-fy it. The resulting syrup is known asmolasses. Continued processing separatescrystals from the molasses and other by-products. The crystals are then dried andpackaged as sugar.

The most common types of sugarsfound in supermarkets are as follows:

Granulated white sugar — Oftenreferred to as table sugar, this is the mostcommonly used type of sugar. There aredifferent grades of granulated white sugar,and the size of the sugar crystal determineshow it is used. Regular, extra-fine, or finesugar is the sugar found most commonlyin the sugar bowl and called for in mostcookbook recipes. Superfine sugar or ultra-fine sugar has the smallest crystal size andis often used in cakes and meringues andto sweeten fruits or iced drinks. Superfinesugar dissolves the most easily in water.

Brown sugar — Brown sugar is sold indark and light varieties. It is simply whitesugar crystals coated in a molasses syrup toadd a natural mellow flavor and color. Darkbrown sugar has more color and a strongermolasses flavor. Its fuller flavor is called forin recipes for gingerbread and baked beans.Lighter types are usually used in baking.Neither type of brown sugar is consideredraw sugar, although they do look similar to it.

Confectioners’ sugar — Also known aspowdered sugar, this is granulated sugarthat has been ground into a powder. Asmall amount of cornstarch can be added toprevent clumping. Confectioners’ sugartypically is used to make icing, in whippingcream, and as a topping for desserts.

Decorating or coarse sugar — Alsocalled sugar crystals, decorating sugar hasgranules about four times larger than those


SugarSugar was once considered as valuable asgold because of its scarcity. Its use spreadthroughout the Western world afterexplorers, then armies, conquered parts ofancient Arabia. In early times, it was soldand traded in blocks, which were thenground into powder.

Although sugar is a carbohydrate thatoccurs naturally in every fruit and veg-etable, it is found in the greatest quantitiesas sucrose in sugar cane, which is grownin the tropics, and sugar beets, which canbe cultivated in colder climates. Juice

could make it difficult to maintain a healthyweight. Heavy use of sweeteners also mayincrease the risk of tooth decay, which iswhy it is important to brush after eating asweet food, particularly one that is sticky,such as caramel. For these reasons, it is bestto minimize the amount of sweeteners inyour diet.

Selection and Storage These factors depend on the type of sweet-ener. Check the following sections, whichprovide more information on commontypes of sweeteners, for specifics.

There are many types of sweeteners.


HoneyIn ancient times, this thick, sweet, goldenliquid was thought of as a healing agent, agift from the gods, and a symbol of wealth.Today, this sweetener is still revered,although not as highly, for being a naturalsource of sweet flavor.

Honey is made by bees. The basicingredient is nectar gathered from flowers.Enzymes in the bee’s saliva convert thenectar into honey. Essentially, this is asimple matter of chemistry, in which thesugar (sucrose) in nectar is converted intofructose and glucose.

As the phrase “busy as a bee” suggests,bees work hard to make honey. The beemust make up to 100,000 round trips from

minimize its role in our diet. Make a littlego a long way. To do so:• Add spices, such as cinnamon or nut-meg, to foods to jazz up flavor while reduc-ing sweeteners used in them.• Add fruit or yogurt to foods such ascereal, instead of a sweetener.• Avoid sweetened soft drinks, andminimize fruit juices with added sugar.Better yet, drink water.• Check labels for sugar or any one of thechemical names for it: glucose, sucrose,lactose, or fructose, to name just a few.Also, watch for corn syrup or malt syrup,two more widely used sweeteners in foodmanufacturing.

Serving SuggestionsManufacturers can reduce the fat in manyfoods, but it is hard to do without sugar.Sugar is a key component of baked goodsand desserts and is used to enhance theflavor of everything from sweet-and-sourstir-fry to ham. The amount of sugar usedin a recipe often can be reduced by up tohalf without compromising the flavor.However, this is not always the case, so abit of trial and error is required.

of regular granulated sugar. It undergoesa special processing method to make it resis-tant to color change and breakdown at hightemperatures. This makes it useful for mak-ing fondants or liqueurs.

Sanding sugar — Also called coloredsugar, sanding sugar is used for decoratingand is characterized by large crystals. Thisis desirable in decorating because it givesthe food a sparkling appearance.

Flavored sugar — This is simply gran-ulated sugar that has been combined orscented with various ingredients such ascinnamon or vanilla.

Fruit sugar — Slightly finer than“regular” sugar, fruit sugar is used in drymixes such as gelatin desserts, puddingmixes, and drink mixes. The more uni-form crystals prevent separation or settlingof smaller crystals to the bottom of the box.

In addition to sweetening items, sugarplays an important role in making food. Itis a critical ingredient in bread, in which itprovides food for yeast and thus helps breadto rise. It also adds to the flavor and crustcolor of baked goods and helps extend shelflife.

In large amounts, sugar inhibits thegrowth of yeast and molds in jams andjellies. Sugar syrups protect frozen andcanned foods from browning and wither-ing. In ice cream, beverages, baked goods,and other products, sugar adds bulk,texture, and body. It is also used in manycondiments, such as ketchup and saladdressing, where it blends flavors, reducesacidity, and helps create a smooth texture.

Sugar has a long shelf life. Kept tightlywrapped and in a cool, dark place, it willkeep for months or even years.

Preparation TipsSugar adds flavor and calories but little else.Therefore, it is best for most of us to

SUGAR IN THE RAW

Many so-called raw sugars aremarketed in the United States. Twopopular types of raw sugar are thecoarse-textured dry Demerara sugar,which is produced in the SouthAmerican country of Guyana, andthe moist, fine-textured muscovado,or Barbados, sugar. Demerara sugaris light brown and is characterized bylarge golden crystals that are slightlysticky. It is excellent as a topping forhot cereals and is widely used inspecialty coffee houses. Muscovado,or Barbados, sugar is a dark, richbrown sugar and retains a strongmolasses flavor. Turbinado sugar isanother variation of raw sugar. It has undergone steam processing toremove some of the lingering molassesin it. Its crystals are light-golden andgenerally are larger than those ofregular sugar. Turbinado sugar tastesvery similar to brown sugar.

Sugar cane

hive to flower and back just to make a quartof honey.

Honey is divided into three basic cate-gories:• Liquid honey, which is extracted fromthe comb• Chunk-style honey, a liquid honey withpieces of the honeycomb• Comb honey, a square or round piece ofthe honeycomb, with the honey inside

Within these three categories arehundreds of different types of honey.Honey’s color ranges from light to dark.The flavor ranges from mild to strong anddepends on the type of flower from whichthe nectar was taken. In general, the darkerthe honey, the stronger the flavor.

One tablespoon of honey has about 64calories. Although sugar has about 48calories per tablespoon, honey does havesome advantages over sugar. Its sweeten-ing power is stronger. And honey, unlike


but are commonly used in food manufac-turing because they do not readily formcrystals. Corn syrup is perhaps the mostwidely used grain syrup. It is made by pro-cessing corn starch and is available in lightand dark forms. Malt syrup, made fromevaporated corn mash and sprouted barley,is another common grain syrup. It has astrong flavor and is used in bread making.

Golden syrup — Popular in England,golden syrup is similar in consistency tocorn syrup and has a golden color. It ismade from sugar cane juice and has a toast-ed flavor. It is also known as light treacle.

Maple syrup — The best known of allsyrups, maple syrup is made by boiling thesap of certain species of maple trees (Acersaccharum) found mainly in Quebec, NewYork, and Vermont. This clear, subtlyflavored syrup is sweeter than sugar and hasa distinctive flavor.

Molasses — Molasses, a dark viscoussyrup, is a by-product of the sugar-makingprocess and is generally used for flavoringfoods or as a glaze. It is poured over foodsas a condiment in some regions of theUnited States. Light molasses is producedduring the first stages of the sugar-extractionprocess. Dark molasses is made during thesecond stage and is referred to as unsulfuredmolasses. Blackstrap molasses, made duringthe final stage of sugar production, is darklycolored and has an intense flavor.

Black treacle — Black treacle is athick, black, and sticky syrup. It is verysimilar to molasses and is a by-product ofthe sugar-production process. Black trea-cle is sweeter than molasses. A lighter-colored and lighter-flavored form is alsoavailable. Both are more common inEngland.

Palm syrup — This dark, thick, andintensely flavored syrup is made frompalms. It is an ingredient in some Asian

other sweeteners, does contain traceamounts of vitamins and minerals.

If kept in a sealed container and a cooldark place, honey can be kept for a longtime. Cooler temperatures, such as in arefrigerator, may cause honey to thicken.Warming it up, however, restores honey’sappearance. Its taste is not altered. However,very warm temperatures can change honey’sflavor.

Preparation TipsMost honey sold in stores is pasteurized,filtered, and blended. Some cooks buyhoney directly from an apiary because theybelieve that these processes alter or dullhoney’s delicate flavor. Honey also can beused as a substitute for sugar (about 1/2cup honey for 1 cup of sugar) in manyrecipes. Keep in mind, however, that honeymay cause food to brown more quickly. Inaddition, you will need to reduce the liquidin the recipe.

Serving SuggestionsHoney adds moisture to cakes, breads, andother confections. It is also an excellenttopping for most baked goods. One othercommon use is as a glaze for meats suchas ham.

SyrupsSugar also comes in syrups — thick,viscous, sweet liquids that have varioustastes and uses. The most common typesinclude the following:

Cane syrup — Thick and extremelysweet, cane syrup is made from sugar cane.It is a common ingredient in Caribbeanand Creole recipes.

Grain syrups — Sweet syrups can bemade from several grains: barley, wheat,corn, or rice. They are not as sweet as sugar

a distinctive taste that cannot be duplicated,chocolate is the universal favorite when itcomes to flavor. In fact, ancient cultureseven thought it was a gift from the gods, onewith medicinal properties. It is perhaps themost popular sweet flavoring worldwide.

Chocolate is made from the beans ofthe cacao tree, which grows in the warm,humid weather of the equatorial regions.Like coffee beans, the beans of the cacaotree must be dried, chopped, and roasted


before use. The processing of the beansresults in a dark brown liquid called choco-late liquor. This fluid — which is 55 percentfat, 17 percent carbohydrate, and 11 per-cent protein — is used to make virtually alltypes of chocolate.

Different types of chocolate contain vary-ing amounts of cocoa butter — a vegetablefat derived from the cacao bean — and solidsfrom the cacao bean. Chocolate typesinclude the following:

HONEY AND INFANTS

Many parents are unaware that honeyshould not be served to childrenyounger than 1 year because it maycontain a small amount of botulismtoxin. The amount of this toxin inhoney is not enough to harm adultsand children older than 1 yearbecause their immune systems havematured. But in infants, this toxincan be life-threatening.

recipes and usually is sold only at specialtymarkets.

Preparation TipsMost grain syrups are used commercially.In contrast, maple syrup is typically used athome. Pure maple syrup is found in super-markets. However, pancake syrups com-monly contain either a small portion ofmaple syrup or maple flavoring that is thenmixed with a grain syrup. Many types ofsyrups are used to make candy. Keep inmind that syrups high in sugar have a higherboiling point than water.

Serving SuggestionsMaple syrup is typically used as a toppingfor waffles and pancakes. Numerous typesof syrups can be used as glazes for meats(ham, in particular, and also poultry or fish)or on top of vegetables, such as carrots.Molasses also makes an excellent glaze.

Sugar syrups make an excellent glazefor pound cakes and bundt cakes.

ChocolateIf there is one flavoring that everyone seemsto love, it’s chocolate. Rich and sweet, with

Unsweetened — Sometimes referred toas baker’s chocolate, this dark, rich, andbitter chocolate does not have any sugaradded to it. It is usually added to recipes inwhich sugar is an ingredient.

Bittersweet — This dark, rich choco-late is comprised mostly of chocolate liquor,meaning it is rich in cacao solids, but it mayhave some milk solids and other flavoringsadded to it.

Semisweet — A favorite of makers ofchocolate chip cookies, semisweet choco-late contains more milk solids and otherflavorings than bittersweet chocolate.

Milk — The sweetest of all chocolates,milk chocolate has a light-brown color anda mild chocolate flavor.

White — This ivory-colored chocolatecontains no cacao bean solids, but it doescontain cocoa butter, which gives it a rich,creamy mouth-feel. It differs from whitealmond bark or candy coating, which usesvegetable fat as a base instead of cocoa butter.


all cocoa butter has been removed from it.A tablespoon of unsweetened cocoa powdercontains about 15 calories and just under 1gram of fat.

Cocoa typically is not sweetened and isadded to recipes in which sugar is used.There are two main types of cocoa: naturaland “Dutch-process.” Natural cocoa is lightin color and has a strong chocolate flavor.In contrast, Dutch-process has a mildertaste but is darker in color.

Chocolate’s nutritional value varies.One ounce of unsweetened chocolate has145 calories, 16 grams of fat, and 9 gramsof saturated fat. In comparison, an ounceof semisweet chocolate has 135 calories, 9grams of fat, and 5 grams of saturated fat.Chocolate also is a source of protein andcontains trace amounts of vitamins andsome minerals, such as potassium.

Chocolate should be stored in a cool,dark place and can be kept for several

Imitation chocolate — Typically usedin baking chips, imitation chocolate replacessome or all of the cocoa fat with other veg-etable fats. It is high in fat (mostly saturatedfat) and does contain caffeine.

Cocoa is another common type ofchocolate. It is a powdered form of choco-late made from chocolate liquor. However,

WHAT IS LIQUID SUGAR?

Liquid sugars were first developedbefore processing made distributionof granulated sugars practical. It is generally used for commercialpurposes in products in which dis-solved granulated sugar is desired. Adarker liquid sugar is also available.It is called amber liquid and is darker and has more of a cane sugar flavor.

Invert sugar is another type ofliquid sugar. It helps prevent sugarcrystallization and also helps theproduct it is in retain moisture.Invert sugar is sweeter than regulartable sugar and is generally availableonly for commercial uses.

Made from maple syrup, maple sugar istwice as sweet as regular table sugar.

ARTIFICIAL SWEETENERS

Aspartame (better known as Nutra-Sweet), acesulfame-K, saccharin, andsucralose are synthetic substancesthat have been approved by the U.S.Food and Drug Administration.They are used commercially and inthe home to sweeten products. Theycontain few or no calories but areseveral hundred times sweeter thansugar. For more information, seeChapter 2, page 21.

months. Dark chocolate can be stored for upto a year. Varying temperatures will causelighter, whitish areas to appear on chocolate— something that does not affect taste andis resolved when the chocolate is melted.Chocolate also can be frozen, but it must bewrapped tightly to prevent moisture fromdamaging the chocolate when it is thawed.

Preparation TipsCocoa can be used as a substitute for choco-late in recipes. However, when this sub-stitution is made, fat needs to be added tothe cocoa to ensure that the final productwill be moist. Each square of unsweetened


chocolate can be replaced with 3 table-spoons of cocoa and 1 tablespoon of cook-ing oil.

Melting chocolate is difficult becauseit burns easily. For that reason, it is best touse a double boiler to melt chocolate. Avoidsplashing any water into the melting choco-late because doing so can cause the choco-late to become hard and thus unusable.Chopping the chocolate into small bitsbefore melting it helps achieve the smooth,even consistency that many recipes require.

Always look at the ingredient list of thechocolate you buy to ensure that you arenot getting a substitute.

Serving SuggestionsChocolate is the classic dessert ingredient,providing the flavoring power for cakes,tortes, frostings, mousses, creams, and othersweets too numerous to count.

Chocolate’s high fat content andhigh calories mean it should be used inmoderation. Use chocolate as an accentto a healthier food — such as a dip forstrawberries — rather than as the mainingredient. Reduced-calorie hot cocoamixes are an excellent way to feed achocolate craving without the fat andcalories. Or, simply save chocolate forspecial occasions.


407

Acute: Term used to describe disorders or symptoms that occurabruptly or that run a short course; opposite of Chronic

Aerobic: Requiring the presence of oxygen. Aerobic exercise, forexample, requires increased oxygen consumption. Opposite ofAnaerobic

Ambulatory: Able to walk

Amino acid: A component of protein, containing nitrogen. The bodyproduces many amino acids; those it needs but cannot make are knownas essential amino acids and must be obtained through the diet

Anaerobic: Able to live without oxygen (as certain bacteria), or atype of exercise in which short, vigorous bursts of activity requir-ing little additional oxygen are performed. Opposite of Aerobic

Anemia: Condition characterized by a reduced number of redblood cells, amount of hemoglobin, or amount of blood

Aneurysm: The localized bulging of a blood vessel, usually anartery, to form a bulge or sac

Anorexia: Loss of appetite, often due to depression, fever, illness,widespread cancer, or addiction to alcohol or drugs

Anorexia nervosa: An eating disorder characterized by aberranteating patterns and disturbed ideas about body weight

Antibody: Protein of the immune system that counteracts or elim-inates foreign substances known as antigens

Antigen: Substance foreign to the body that causes antibodies to form

Apnea: Temporary cessation of breathing

Arteriosclerosis: Condition in which the walls of arteries becomehard and thick, sometimes interfering with blood circulation

Artery: Blood vessel that carries blood from the heart to othertissues of the body

Asymptomatic: Without symptoms

Atherosclerosis: Condition in which fatty deposits accumulatein the lining of the arteries, resulting in restricted, less flexible path-ways for the blood

Atrophy: Wasting of tissue or an organ due to disease or lack of use

Autoimmune: Reaction of the body against one or some of itsown tissues that are perceived as foreign substances, resulting inproduction of antibodies against that tissue

Bacteria: Single-celled microorganisms, some of which causedisease and some of which are beneficial to biological processes

Benign: Harmless; not progressive or recurrent

Blood pressure: Force placed on the walls of the arteries. SeeDiastole and Systole

Bowel: Small or large intestine. The small intestine is sometimescalled the small bowel. The large intestine is also called the colon

Brand-name drug: A drug carrying a trademark name designatedby its manufacturer

Cachexia: Malnutrition and wasting due to illness

Caffeine: A stimulant found naturally in coffee, tea, chocolate,and cocoa; may be added to, for example, soft drinks and over-the-counter drugs

Glossary

Calorie: The amount of heat needed to raise the temperature of1 gram of water by 1° Centigrade

Cancer: General term for various conditions characterized byabnormal growth of cells, forming malignant tumors that candevelop in various parts of the body. See Malignant and Benign

Capillaries: Minute blood vessels connecting the smallest arter-ies to the smallest veins

Carbohydrate: A group of compounds composed of starches orsugars, found primarily in breads and cereals and in fruits andvegetables

Carcinogen: A potential cancer-causing agent

Cardiac: Pertaining to the heart

Cardiopulmonary: Pertaining to both heart and lungs

Cardiovascular: Pertaining to the heart and blood vessels

Carotid artery: Main (right and left) artery of the neck whichcarries blood to the head and brain

Cerebrovascular: Pertaining to the blood vessels of the brain

Chemotherapy: Treatment of disease by chemicals that have adirect effect on the disease-causing organism or disease cells; widelyused in the treatment of cancer

Cholesterol: A fat-like substance made in the liver and found inthe blood, brain, liver, and bile and as deposits in the walls of bloodvessels. Essential to the production of sex hormones. Found infoods of animal sources

Chromosome: One of 46 rod-shaped structures in the nucleusthat carry genetic information to each cell

Chronic: Term used to describe long-lasting disease or condi-tions. Opposite of Acute

Clinical: Pertaining to information gathered from direct obser-vation of patients, as distinct from laboratory findings

Coagulate: To solidify or change from a liquid to a semisolid, aswhen blood clots

Colon: The large intestine extending from the small intestine and end-ing in the anus. It is responsible for extracting water from undigest-ed food and storing the waste, which is eliminated in bowel movements

Colorectal: Pertaining to the colon and rectum

Complex carbohydrate: A substance that contains several sugarunits linked together, such as starch

Constipation: The difficult or infrequent passage of stool

Coronary: Pertaining to the arteries that supply blood to the heart

Coronary artery disease: Narrowing or blockage of one or moreof the coronary arteries, resulting in decreased blood supply to theheart (ischemia). Also called “ischemic heart disease”

Corticosteroids: Hormones produced by the cortex of the adrenalglands; also, synthetic hormones used as medications

Debility: A state of physical weakness

Dehydration: A lack of an adequate amount of fluid in the body.Dehydration may be accompanied by dry mouth, thirst, consti-pation, dizziness, concentrated urine, or fever

Deoxyribonucleic acid (DNA): A substance found in the nucleusof cells that carries genetic information

Dextrose: A simple sugar that is found in the blood

Diabetes mellitus: Disorder characterized by high levels of glucosein the blood. Diabetes mellitus may be caused by a failure of thepancreas to produce sufficient insulin or by resistance of the bodyto the action of insulin

Diabetic ketoacidosis: A serious condition that develops in personswith diabetes when there is not enough insulin and the body beginsbreaking down fat, producing ketones (acids)

Diagnosis: Identification of a disease or disorder

408 Glossary

Glossary 409

Diarrhea: An increase in the number or liquidity of bowel move-ments

Diastole: Period during the heart cycle in which the muscle relaxes,followed by contraction (Systole). In a blood pressure reading, thelower number is the diastolic measurement

Diastolic pressure: The lowest blood pressure reached during therelaxation of your heart. Recorded as the second number in ablood pressure measurement

Digestion: Breakdown of food so it can be absorbed

Duodenum: The part of the small intestine next to the stomach

Edema: Swelling of body tissues due to excessive fluid

Endocardium: The thin, inner membrane that lines the heart.See Epicardium and Myocardium

Enzyme: A complex protein that stimulates a chemical reaction

Epicardium: The thin membrane on the surface of the heart. SeeEndocardium and Myocardium

Epinephrine: Adrenal hormone that increases heart rate and bloodpressure and affects other body functions

Esophagus: The muscular tube that connects the throat to thestomach

Estrogen: Hormone produced primarily in women that con-tributes to the development of female secondary sex characteristicsand cyclic changes such as menstruation and pregnancy. An oralreplacement dose of estrogen is often used to lessen the effects ofmenopause, among other effects. The hormone is also producedin small quantities in men

Ethanol: Grain or ethyl alcohol

Fats: A group of organic compounds that are composed of fattyacids. Fats are either saturated or unsaturated. Unsaturated fats areclassified further as either monounsaturated or polyunsaturated

Fatty acids: Substances that occur in foods; different fatty acidshave different effects on cholesterol and triglyceride levels

Fiber: As applies to food, a substance that resists digestion andpasses through the system essentially unchanged. Fiber adds bulkto the diet and aids in the passage of bowel movements

Flatulence: Excessive gas in the stomach or intestine

Fracture: To break or crack a bone; or, a break or a crack in a bone

Fructose: A sugar found in fruit, corn syrup, and honey

Gallbladder: Structure located under the liver that stores bile andthen releases it into the small intestine

Gastric: Pertaining to the stomach

Gastroenteritis: An inflammatory condition of the stomach andintestines leading to nausea, vomiting, abdominal pain, anddiarrhea. Usually of bacterial or viral origin

Gastrointestinal tract: The stomach and intestines

Gene: Structure within a chromosome that is responsible for inher-itance of a particular characteristic

Generalized: Overall, not limited to one area of the body

Genetic engineering: Manufacture, alteration, or repair of geneticmaterial by synthetic means

Geriatrics: The branch of medicine that specializes in the care ofproblems related to aging

Germ: A microorganism that causes disease

Gestational diabetes: Diabetes that develops during preg-nancy, resulting in improper regulation of glucose levels in theblood

Gland: Any organ or tissue that releases a substance to be usedelsewhere in the body; endocrine glands release hormones directlyinto the bloodstream

Glucose: A form of sugar. All of carbohydrate and part of fat canbe changed by the body into glucose; used by the body for energy

Gluten: Protein found in grains such as wheat, rye, oats, and barley.Gluten helps hold in the gas bubbles when flour dough rises

Glycogen: Stored form of carbohydrate in the liver and muscles

Goiter: Enlargement of the thyroid gland

Gout: A condition in which excess uric acid may lead to arthritisand kidney stones

HDL cholesterol: High-density lipoprotein cholesterol; a typeof cholesterol thought to help protect against atherosclerosis; knownas “good” cholesterol

Heart attack: Descriptive term for a myocardial infarction: anincident caused by the blockage of one or more of the coronaryarteries, resulting in interruption of blood flow to a part of theheart

Heartburn: Pain due to regurgitation (reflux) of juices from thestomach into the esophagus; pyrosis

Hemoglobin: A iron-containing protein found in the red bloodcells. Hemoglobin transports oxygen to body tissues

Hemorrhage: Loss of blood from a blood vessel

Hemorrhoid: Swollen vein in and around the anus that may bleed

Hepatic: Pertaining to the liver

Heredity: Genetic transmission of traits from parent to offspring

Hernia: Protrusion of an organ or part of an organ into sur-rounding tissues

High blood pressure: See Hypertension

Hormone: A substance secreted in the body and carried throughthe bloodstream to various tissues of the body, where it serves aregulatory function

Hydrogenation: A process that changes an unsaturated fat to amore saturated one

Hyper-: Prefix meaning “excessive” or “increased”

Hyperactivity: Condition of disturbed behavior characterized byconstant overactivity, distractibility, impulsiveness, inability toconcentrate, and aggressiveness

Hypercholesterolemia: Increased level of cholesterol in the bloodstream

Hyperglycemia: Increased level of sugar (glucose) in the blood-stream

Hyperlipidemia: Excess of fats (lipids) in the bloodstream

Hyperplasia: Excessive growth of tissues

Hypertension: Condition in which the blood is pumped throughthe body under abnormally high pressure; also known as highblood pressure

Hypo-: Prefix meaning “inadequate” or “insufficient”

Hypoglycemia: Condition in which the sugar (glucose) in thebloodstream decreases below normal levels

Hypotension: Low blood pressure

Iatrogenic disease: Disorder or disease resulting as a side effect ofa prescribed treatment

Idiopathic: Pertaining to a condition or disease of unknown cause

Ileum: Lower portion of the small intestine

Immobilize: To make a limb or part immovable in order to pro-mote healing

Immunity: State of being resistant to a disease, particularly aninfectious one

Indigestion: Impaired digestion, commonly refers to abdominalpain after meals

410 Glossary

Glossary 411

Infarct: An area of tissue that dies because of lack of blood supply

Infection: Disease caused by invasion of body tissue by bacteria,viruses, or fungi

Infectious: Ability to transmit a disease caused by microorganisms

Inferior vena cava: Large vein returning blood from your legsand abdomen to your heart

Inflammation: Body tissue’s reaction to injury that leads toswelling, pain, heat, and redness

Insulin: A hormone made by the pancreas or taken by injectionthat regulates the amount of sugar (glucose) in the bloodstream

Insulin pump: A device that delivers a predetermined amountof insulin into the body

Insulin reaction: A condition in insulin-taking diabetics result-ing in low blood sugar (hypoglycemia) due to excess insulin orinadequate carbohydrate intake

Intestines: Portion of the digestive tract extending from stomachto anus and responsible for much of the absorption of nutrients.See Duodenum, Ileum, Jejunum, and Colon

Intolerance: Inability to endure, as with pain or a drug therapy

Involuntary: Not controlled through will

Irradiation of food: A process of exposing food to low-dose radia-tion in order to extend shelf life by killing microorganisms and insects

Ischemia: Deficiency of blood flow within an organ or part of anorgan. Often refers to the situation in which an artery is narrowedor blocked by spasm or atherosclerosis and cannot deliver sufficientblood to the organ it supplies

Jejunum: The portion of the small intestine located between theduodenum and ileum

Joint: The point of juncture between two or more bones wheremovement occurs

Ketoacidosis: A disturbance of body chemistry that occurs in star-vation or as a complication of type 1 (insulin-dependent) diabetes

Ketone: An acidic substance produced when the body must usefat for energy

Kidneys: The two bean-shaped organs located in the back portionof the upper abdomen that are responsible for excreting urine andregulating the water and chemical contents of the blood

Kilogram: A metric unit of weight; 1 kilogram equals 2.2 poundsor 1,000 grams

Kyphosis: Excessive curvature of the upper spine, resulting inhumpback, hunchback, or rounding of the shoulders. May resultfrom diseases such as osteoarthritis or rheumatoid arthritis, osteo-porosis, or rickets, from conditions such as compression fracture,or from a congenital abnormality

Lactation: The production of breast milk

Lactose: The sugar found in milk

Laparoscopy: Examination of the inside of the abdominal cavi-ty by means of a laparoscope (a viewing instrument) insertedthrough a small incision

LDL cholesterol: Low-density lipoprotein cholesterol; providescholesterol for necessary body functions, but in excessive amountsit tends to accumulate in artery walls; known as “bad” cholesterol

Lesion: Area of tissue that is injured or diseased such as a wound,abscess, sore, tumor, mole, or cyst

Lipid: Description term for a fat or fat-like substance found inthe blood, such as cholesterol

Lipoproteins: Proteins that combine with lipids to make themdissolve in blood

Liver: A large organ in the upper abdomen that is the site ofmany metabolic functions, including the secretion of bile, themanufacture of proteins, and the storage of glycogen and certainvitamins

Lungs: The two organs of respiration that bring air and bloodinto close contact so that oxygen can be added to and carbondioxide removed from the blood

Malabsorption: Inadequate absorption of nutrients from the smallintestine. Symptoms and signs of malabsorption syndrome includeloose, fatty stools, diarrhea, and weight loss, but anemia is not a symptom

Malignant: Harmful, as in cancerous tissue that can grow uncon-trollably and spread (metastasize)

Malnutrition: Deficiency of nourishment in the body due to lackof healthful food or improper digestion and distribution of nutrients

Masticate: Chew

Melanoma: A pigmented tumor of the skin and, in rare instances,of the mucous membranes. A malignant melanoma can be invasiveand spread to lymph nodes and other sites more frequently thanother skin cancers

Membrane: A thin layer of tissue that lines, separates, or coversorgans or structures

Menopause: The age-related, permanent cessation of menstruation

Menstruation: Monthly shedding of blood and tissue from the lin-ing of the uterus

Metabolism: Physical and chemical processes by which food istransformed into energy and tissues are broken down into wasteproducts

Metastasis: Spreading of a disease from one part of the body toanother, usually refers to movement of malignant cells (as in can-cer) or bacteria through the lymph or blood

Microbes: Microscopic one-celled organisms such as bacteria,many of which cause disease

Mineral: A class of nutrients made from inorganic compounds

Mitosis: Type of cell division in which the new cells have the samenumber of chromosomes as the parent cell

mm Hg (millimeters of mercury): Unit used for measuring bloodpressure

Mono-: Prefix meaning “one”

Muscle: Tissue that produces movement by its ability to contract

Musculoskeletal: Pertaining to the muscles and the skeleton

Myalgia: Muscle tenderness or pain

Myocardial infarction: Heart attack; death of an area of heartmuscle due to lack of blood supply

Myocardium: The heart muscle. See Endocardium and Epicardium

Nausea: An unpleasant sensation in the stomach, often followedby vomiting

Necrosis: Changes due to death of cells or organs

Nerve: A bundle of nerve fibers through which nerve impulsespass

Neuropathy: A functional or structural change in nerves

Nucleus: Center portion of cells essential for cell growth, nour-ishment, and reproduction

Nutrients: Substances supplied by food that provide nourishmentfor the body

Nutrition: A combination of processes by which the body receivesand uses the substances necessary for its function, for energy, andfor growth and repair of the body

Obesity: Abnormal body weight, usually defined as more than30 percent above average for age, height, and bone structure

Occlusion: Closure of a passage such as ducts or blood vessels.In dentistry, the alignment of upper and lower teeth when the jawsare closed

Olfactory: Pertaining to the sense of smell

412 Glossary

Glossary 413

-oma: Suffix meaning “tumor”; generally not a cancer

Oncology: The study of cancer

Organic food: Food that is grown and processed without the useof chemicals, including fertilizers, insecticides, artificial coloring,and additives

Orthostatic hypotension: Decrease in blood pressure upon stand-ing; may lead to light-headedness or fainting-osis: suffix meaning “diseased state”

Osteoporosis: Reduction in bone that can result in weak bonesand fractures

Over-the-counter (OTC): Sold without a prescription

Pancreas: Gland that produces enzymes essential to the digestionof food. The islets of Langerhans within the pancreas secrete insulininto the blood

Parasite: An organism that lives on or within another organismat the expense of the host

Parathyroid gland: Endocrine glands located behind the thyroidgland that maintain the level of calcium in the blood

Parenteral: Method of administering medication or nutritionother than via the digestive tract, such as intravenous, subcuta-neous, or intramuscular

Pareve: A term describing food made without animal or dairyingredients, according to kosher dietary regulations

Pasteurization: A method of killing bacteria in milk and otherliquids by heating to moderately high temperatures for a shorttime

Pathogen: Disease-producing microorganism

Pathology: Study of the cause and nature of a disease

Pernicious: Destructive, sometimes fatal. Pernicious anemia iscaused by the inability to absorb vitamin B12 from the intestinal tract

Pharmacology: Study of drugs and their effects on living beings

Phytochemicals: Plant chemicals that when eaten may have aneffect on health

Pica: An uncommon urge to eat nonfood items such as laundrystarch, dirt, baking powder, or frost from the freezer

Pinch: A measure of dry ingredients equivalent to approximately1/16 of a teaspoon

Placebo: Substance given for psychological benefit or as part of aclinical research study; it has no specific pharmacologic activityagainst illness

Plaque: A film or deposit of bacteria and other material on the sur-face of a tooth that may lead to tooth decay or periodontal disease

Plasma: Fluid part of the blood and lymph

Poly-: Prefix meaning “multiple”

Polyp: A protruding growth, often on a stalk

Primary care physician: Physician responsible for a person’sgeneral health care

Progesterone: Female sex hormone responsible for, among otherthings, preparation of the uterine lining for implantation of thefertilized egg

Prognosis: Prediction of the course or outcome of a disease

Prostate gland: Gland located at the base of the bladder in menthat contributes to production of seminal fluid

Protein: One of many complex nitrogen-containing compounds,composed of amino acids; essential for the growth and repair oftissue

Puberty: The time when body changes particular to the sex occurand when reproduction becomes possible

Pulmonary: Pertaining to the lungs

Pulse: Expansion of an artery after each contraction of the heart

Radiation therapy: The use of high-energy penetrating waves totreat disease. Sources of radiation used in radiation therapy includex-ray, cobalt, and radium

Rectum: The lowest portion of the large intestine. Stores stool untilit is emptied

Renal: Pertaining to the kidneys

Renal failure: The inability of the kidneys to excrete wastes, con-centrate urine, and maintain electrolyte balance

Retinopathy: Abnormality of the retina that may cause deterio-ration of eyesight

Risk factors: A factor that increases the chance of developing oraggravating a condition

Roughage: Indigestible fiber of fruits, vegetables, and cereals

Saline: Salt (sodium chloride) solution

Saliva: Fluid secreted by the salivary and mucous glands of themouth that moistens food and begins the process of digestion

Sauté: To cook food quickly in a small amount of oil or seasonedliquid over a high heat

Sclerosis: Hardening or thickening of an organ or tissue, usuallydue to abnormal growth of fibrous tissue

Screening: Tests or observations applied to a large cohort ofindividuals to identify disease or risk of disease

Secretion: The process of producing a substance by a gland; also,the substance produced

Sedentary: Lacking exercise; inactive

Sepsis: Infection with disease-causing microorganisms or othertoxins in the bloodstream

Side effects: Undesirable effect of a medication or other treatment

Spleen: The largest organ in the lymphatic system. Located nearthe stomach, it has a role in the production, storage, and break-down of blood cells

Squamous cell carcinoma: A malignant tumor arising from cellsknown as squamous epithelium; a common form of skin cancer

Stenosis: The narrowing or closure of an opening or passagewayin the body

Sterilization: The process by which all microorganisms are killed,as in sterilization of surgical instruments

Steroids: See Corticosteroids

Stomach: A sac-like organ to which food is delivered by the esoph-agus. After the food is processed mechanically by a churning actionand chemically with gastric acids, it passes from the stomach tothe small intestine

Stool: Body waste excreted from the bowel; feces

Stroke: An injury of the brain due to bleeding or to an interrup-tion of the blood supply

Sucrose: The simple sugar processed from sugarcane and sugar beets

Syndrome: A constellation of symptoms that characterize anailment

Systemic: Affecting or pertaining to the entire body rather thanone of its parts

Systole: The portion of the heart cycle during which the heartmuscle is contracting

Systolic pressure: The highest blood pressure produced by thecontraction of the heart. Recorded as the first number in a bloodpressure measurement

Thoracic: Having to do with the chest (thorax)

414 Glossary

Glossary 415

Thyroid gland: The endocrine gland that produces thyroid hor-mone

Thyroxine: One of the forms of thyroid hormone that is involved inthe control of the pace of chemical activity (metabolism) in the body

Tissue: A collection of similar cells that form a body structure

Toxin: A poison

Transient ischemic attack: Symptoms caused by temporary lackof circulation to part of the brain

Transplantation: The surgical transfer of an organ or tissue fromone position (or person) to another

Trauma: The process or event leading to an injury or wound

Triglyceride: A form of fat that the body can make from sugar,alcohol, or excess calories

Truncal obesity: Fat deposited in the thorax and abdomen, insteadof the hips and thighs

Tumor: A new growth of tissue; a neoplasm

Ulcer: An open sore on the skin or a mucous membrane

Ulcerative colitis: A disease characterized by inflammation of thelining of the colon and rectum

Urine: Fluid waste produced in the kidneys, stored in the bladder,and released through the urethra

Vascular: Pertaining to blood vessels; includes veins and arteries

Vegans: People who do not eat any food of animal origin

Vein: A blood vessel that returns blood to the heart

Venous: Pertaining to veins

Viral: Pertaining to or caused by a virus

Virus: Tiny organism that causes disease; viruses range from minor(common cold) to potentially deadly (AIDS)

Vital signs: Respiration, heart rate, and body temperature

Vitamins: Organic substances that are essential for most meta-bolic functions of the body; they are fat-soluble (A, D, E, K) andwater-soluble (B vitamins and C).

Vomit: The ejection of contents of the stomach through the mouth;also, the material itself

X-ray: Electromagnetic vibrations of short wavelength thatpenetrate most matter and produce an image on film; also calledroentgen ray


417

American Diabetes Association Complete Guide to Diabetes: the Ultimate Home DiabetesReference. Second edition. Alexandria, VA, American Diabetes Association, 1999

Calhoun S, Bradley J: Nutrition, Cancer, and You: What You Need to Know, and Whereto Start. Lenexa, KS, Addax Publishing Group, 1997

Collazo-Clavell M (editor): Mayo Clinic on Managing Diabetes. Rochester, MN, Mayo Clinic, 2001

Corriher SO: Cookwise: The Hows and Whys of Successful Cooking. New York,William Morrow, 1997

Donovan MD (editor): The Professional Chef ’s Techniques of Healthy Cooking. New York, Van Nostrand Reinhold, 1997

Duyff RL: The American Dietetic Association’s Complete Food & Nutrition Guide.Minneapolis, Chronimed Publishing, 1998

Ensminger AH, Ensminger ME, Konlande JE, Robson JRK: Foods & NutritionEncyclopedia. Second edition. Boca Raton, CRC Press, 1994

Ensminger AH, Ensminger ME, Konlande JE, Robson JRK: The Concise Encyclopedia of Foods and Nutrition. Second edition. Boca Raton, CRC Press, 1995

Fortin F, D’Amico S: The Visual Food Encyclopedia: the Definitive Practical Guide toFood and Cooking. New York, Macmillan Publishing, 1996

Gersh BJ (editor): Mayo Clinic Heart Book: the Ultimate Guide to Heart Health. Second edition. New York, William Morrow & Company, 2000

Hagen PT (editor): Mayo Clinic Guide to Self-Care: Answers for Everyday HealthProblems. Second edition. Rochester, MN, Mayo Clinic, 1999

Heinerman J: Heinerman’s New Encyclopedia of Fruits & Vegetables. West Nyack, NY,Parker, 1995

Hensrud DD (editor): Mayo Clinic on Healthy Weight. Rochester, MN, Mayo Clinic, 2000

Herbst ST: The Food Lover’s Tiptionary: an A to Z Culinary Guide With More Than4,500 Food and Drink Tips, Secrets, Shortcuts, and Other Things Cookbooks Never TellYou. New York, Hearst Books, 1994

reading list

Herbst ST: The New Food Lover’s Companion: Comprehensive Definitions of Nearly6,000 Food, Drink, and Culinary Terms. Third edition. Hauppauge, NY, Barron’sEducational Series, 2001

Hoffman M, Joachim D (editors): Prevention’s the Healthy Cook: the Ultimate IllustratedKitchen Guide to Great Low-Fat Food: Featuring 450 Homestyle Recipes and Hundredsof Time-Saving Tips. Emmaus, PA, Rodale Press, 1997

Johnson RV (editor): Mayo Clinic Complete Book of Pregnancy & Baby’s First Year. New York, William Morrow & Company, 1994

Larson DE (editor): Mayo Clinic Family Health Book. Second edition. New York,William Morrow & Company, 1996

Margen S: The Wellness Encyclopedia of Food and Nutrition: How to Buy, Store, andPrepare Every Fresh Food. New York, Rebus, 1992

Rinzler CA: The New Complete Book of Food: A Nutritional, Medical and CulinaryGuide. New York, Checkmark Books, 1999

Robbers JE, Tyler VE: Tyler’s Herbs of Choice: The Therapeutic Use of Phytomedicinals.New York, Haworth Herbal Press, 1999

Sarubin A: The Health Professional’s Guide to Popular Dietary Supplements. Chicago,American Dietetic Association, 2000

Sheps SG (editor): Mayo Clinic on High Blood Pressure. Rochester, MN, Mayo Clinic, 1999

Shils ME, Olson JA, Shike M, Ross AC (editors): Modern Nutrition in Health and Disease.Ninth edition. Baltimore, Williams & Wilkins, 1999

Stare FJ, Whelan EM: Fad-Free Nutrition. Alameda, CA, Hunter House Publishers, 1998

Web Sites

CancerAmerican Cancer Society: http://www.cancer.org

American Institute for Cancer Research: http://www.aicr.org

CancerNet: http://cancernet.nci.nih.gov/index.html

National Cancer Institute: http://rex.nci.nih.gov

DiabetesAmerican Diabetes Association: http://www.diabetes.org/

418 Reading List

Reading List 419

National Institute of Diabetes & Digestive & Kidney Diseases:http://www.niddk.nih.gov/index.htm

Heart DiseaseAmerican Heart Association: http://www.americanheart.org/

National Heart, Lung, and Blood Institute: http://www.nhlbi.nih.gov/index.htm

HypertensionDietary Approaches to Stop Hypertension (DASH): http://dash.bwh.harvard.edu

NutritionAmerican Dietetic Association: http://www.eatright.org

Dietary Guidelines for Americans: http://warp.nal.usda.gov:80/fnic/dga/index.html

Food Guide Pyramid: http://www.nal.usda.gov:8001/py/pmap.htm

Healthy People 2010: http://web.health.gov/healthypeople/

Mayo Clinic (health Web site): http://www.MayoClinic.com

Tuft’s Nutrition Navigator: http://navigator.tufts.edu/

USDA Food and Nutrition Information Center: http://warp.nal.usda.gov:80/fnic/

ObesityNational Institutes of Health: Aim for a Healthy Weight:http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

Shape Up America!: http://www.shapeup.org

OsteoporosisNational Osteoporosis Foundation: http://www.nof.org

Osteoporosis and Related Bone Diseases National Resource Center: http://www.osteo.org

SupplementsNational Institutes of Health Office of Dietary Supplements: http://ods.od.nih.gov/databases/ibids.html

(All Web sites were retrieved on June 29, 2001.)


421

APPENDIX

DIETARY REFERENCE INTAKESAND

NUTRIENTS IN FOODS

The tables on pages 422 to 429 are from Dietary Reference Intakes, National Academyof Sciences, National Academy Press, Washington, DC, 2001.

The data on pages 434 to 483 are from U.S. Department of Agriculture, AgriculturalResearch Service. 1999. USDA Nutrient Database for Standard Reference, Release 13.Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp. In someinstances, manufacturers’ data also were used. This does not indicate an endorsement ofthe product. “0” value = negligible level. (-) = value not available. Values were roundedto nearest decimal point.

Life Stage Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Thiamin Riboflavin

Group (μg/d)a (mg/d) (μg/d)b,c (mg/d)d (μg/d) (mg/d) (mg/d)

Infants

0–6 mo 400* 40* 5* 4* 2.0* 0.2* 0.3*

7–12 mo 500* 50* 5* 5* 2.5* 0.3* 0.4*

Children

1–3 y 300 15 5* 6 30* 0.5 0.5

4–8 y 400 25 5* 7 55* 0.6 0.6

Males

9–13 y 600 45 5* 11 60* 0.9 0.9

14–18 y 900 75 5* 15 75* 1.2 1.3

19–30 y 900 90 5* 15 120* 1.2 1.3

31–50 y 900 90 5* 15 120* 1.2 1.3

51–70 y 900 90 10* 15 120* 1.2 1.3

> 70 y 900 90 15* 15 120* 1.2 1.3

Females

9–13 y 600 45 5* 11 60* 0.9 0.9

14–18 y 700 65 5* 15 75* 1.0 1.0

19–30 y 700 75 5* 15 90* 1.1 1.1

31–50 y 700 75 5* 15 90* 1.1 1.1

51–70 y 700 75 10* 15 90* 1.1 1.1

> 70 y 700 75 15* 15 90* 1.1 1.1

Pregnancy

� 18 y 750 80 5* 15 75* 1.4 1.4

19–30 y 770 85 5* 15 90* 1.4 1.4

31–50 y 770 85 5* 15 90* 1.4 1.4

Lactation

� 18 y 1,200 115 5* 19 75* 1.4 1.6

19–30 y 1,300 120 5* 19 90* 1.4 1.6

31–50 y 1,300 120 5* 19 90* 1.4 1.6

NOTE: This table (taken from the Dietary Reference Intake reports, see www.nap.edu) presents Recommended Dietary Al-lowances (RDA) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). RDAs and AIs may bothbe used as goals for individual intake. RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group.For healthy breastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed to coverneeds of all individuals in the group, but lack of data or uncertainty in the data prevent being able to specify with confidencethe percentage of individuals covered by this intake.

aAs retinol activity equivalents (RAEs). 1 RAE = 1 μg retinol, 12 μg β-carotene, 24 μg α-carotene, or 24 μg β-cryptoxanthin.To calculate RAEs from REs of provitamin A carotenoids in food, divide the REs by 2. For preformed vitamin A in foods orsupplements and for provitamin A carotenoids in supplements, 1 RE = 1 RAE.

bCalciferol. 1 μg Calciferol = 40 IU vitamin D. cIn the absence of adequate exposure to sunlight.dAs α-tocopherol. α-tocopherol includes RRR-α-tocopherol, the only form of α-tocopherol that occurs naturally in foods,and the 2R-stereoisomeric forms of α-tocopherol (RRR-, RSR-, RRS-, and RSS-α-tocopherol) that occur in fortified foodsand supplements. It does not include the 2S-stereoisomeric forms of α-tocopherol (SRR-, SSR-, SRS-, and SSS-α-tocopherol), also found in fortified foods and supplements.

422 Appendix

TABLE 1: DIETARY REFERENCE INTAKES (DRIS): RECOMMENDED INTAKESFOR INDIVIDUALS. VITAMINS: FOOD AND NUTRITION BOARD, INSTITUTEOF MEDICINE, NATIONAL ACADEMIES

Niacin Vitamin B6 Folate Vitamin B12 Pantothenic Biotin Choline

(mg/d)e (mg/d) (μg/d)f (μg/d) Acid (mg/d) (μg/d) (mg/d)g

2* 0.1* 65* 0.4* 1.7* 5* 125*

4* 0.3* 80* 0.5* 1.8* 6* 150*

6 0.5 150 0.9 2* 8* 200*

8 0.6 200 1.2 3* 12* 250*

12 1.0 300 1.8 4* 20* 375*

16 1.3 400 2.4 5* 25* 550*

16 1.3 400 2.4 5* 30* 550*

16 1.3 400 2.4 5* 30* 550*

16 1.7 400 2.4h 5* 30* 550*

16 1.7 400 2.4h 5* 30* 550*

12 1.0 300 1.8 4* 20* 375*

14 1.2 400i 2.4 5* 25* 400*

14 1.3 400i 2.4 5* 30* 425*

14 1.3 400i 2.4 5* 30* 425*

14 1.5 400 2.4h 5* 30* 425*

14 1.5 400 2.4h 5* 30* 425*

18 1.9 600j 2.6 6* 30* 450*

18 1.9 600j 2.6 6* 30* 450*

18 1.9 600j 2.6 6* 30* 450*

17 2.0 500 2.8 7* 35* 550*

17 2.0 500 2.8 7* 35* 550*

17 2.0 500 2.8 7* 35* 550*

eAs niacin equivalents (NE). 1 mg of niacin = 60 mg of tryptophan; 0-6 months = preformed niacin (not NE). fAs dietary folate equivalents (DFE). 1 DFE = 1 μg food folate = 0.6 μg of folic acid from fortified food or as a supplement consumed with food = 0.5 μg of a supplement taken on an empty stomach.

gAlthough AIs have been set for choline, there are few data to assess whether a supply of choline is neededat all stages of the life cycle, and it may be that the choline requirement can be met by endogenous synthesisat some of these stages.

hBecause 10-30 percent of older people may malabsorb food-bound B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with B12 or a supplement containing B12.

iIn view of evidence linking folate intake with neural tube defects in the fetus, it is recommended that allwomen capable of becoming pregnant consume 400 μg from supplements or fortified foods in addition tointake of food folate from a varied diet.

jIt is assumed that women will continue consuming 400 μg of folic acid from supplements or fortified fooduntil their pregnancy is confirmed and they enter prenatal care, which ordinarily occurs after the end of thepericonception period—the critical time for formation of the neural tube.

Dietary Reference Intakes 423

424 Appendix

Life Stage Calcium Chromium Copper Fluoride Iodine Iron

Group (mg/d) (μg/d) (μg/d) (mg/d) (μg/d) (mg/d)

Infants

0–6 mo 210* 0.2* 200* 0.01* 110* 0.27*

7–12 mo 270* 5.5* 220* 0.5* 130* 11*

Children

1–3 y 500* 11* 340 0.7* 90 7

4–8 y 800* 15* 440 1* 90 10

Males

9–13 y 1,300* 25* 700 2* 120 8

14–18 y 1,300* 35* 890 3* 150 11

19–30 y 1,000* 35* 900 4* 150 8

31–50 y 1,000* 35* 900 4* 150 8

51–70 y 1,200* 30* 900 4* 150 8

> 70 y 1,200* 30* 900 4* 150 8

Females

9–13 y 1,300* 21* 700 2* 120 8

14–18 y 1,300* 24* 890 3* 150 15

19–30 y 1,000* 25* 900 3* 150 18

31–50 y 1,000* 25* 900 3* 150 18

51–70 y 1,200* 20* 900 3* 150 8

> 70 y 1,200* 20* 900 3* 150 8

Pregnancy

� 18 y 1,300* 29* 1,000 3* 220 27

19–30 y 1,000* 30* 1,000 3* 220 27

31–50 y 1,000* 30* 1,000 3* 220 27

Lactation

� 18 y 1,300* 44* 1,300 3* 290 10

19–30 y 1,000* 45* 1,300 3* 290 9

31–50 y 1,000* 45* 1,300 3* 290 9

NOTE: This table presents Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes(AIs) in ordinary type followed by an asterisk (*). RDAs and AIs may both be used as goals for individual in-take. RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group. For healthybreastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed tocover needs of all individuals in the group, but lack of data or uncertainty in the data prevent being able tospecify with confidence the percentage of individuals covered by this intake.

Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997);Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, PantothenicAcid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, andCarotenoids (2000); and Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium,Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001). These re-ports may be accessed via www.nap.edu.

TABLE 2: DIETARY REFERENCE INTAKES (DRIS): RECOMMENDEDINTAKES FOR INDIVIDUALS. MINERALS: FOOD AND NUTRITIONBOARD, INSTITUTE OF MEDICINE, NATIONAL ACADEMIES


Magnesium Manganese Molybdenum Phosphorus Selenium Zinc

(mg/d) (mg/d) (μg/d) (mg/d) (μg/d) (mg/d)

30* 0.003* 2* 100* 15* 2*

75* 0.6* 3* 275* 20* 3

80 1.2* 17 460 20 3

130 1.5* 22 500 30 5

240 1.9* 34 1,250 40 8

410 2.2* 43 1,250 55 11

400 2.3* 45 700 55 11

420 2.3* 45 700 55 11

420 2.3* 45 700 55 11

420 2.3* 45 700 55 11

240 1.6* 34 1,250 40 8

360 1.6* 43 1,250 55 9

310 1.8* 45 700 55 8

320 1.8* 45 700 55 8

320 1.8* 45 700 55 8

320 1.8* 45 700 55 8

400 2.0* 50 1,250 60 13

350 2.0* 50 700 60 11

360 2.0* 50 700 60 11

360 2.6* 50 1,250 70 14

310 2.6* 50 700 70 12

320 2.6* 50 700 70 12

426 Appendix

TABLE 3: DIETARY REFERENCE INTAKES (DRIS): TOLERABLE UPPER INTAKELEVELS (ULa). VITAMINS: FOOD AND NUTRITION BOARD, INSTITUTE OFMEDICINE, NATIONAL ACADEMIES

Life Stage Vitamin A Vitamin C Vitamin D Vitamin E

Group (μg/d)b (mg/d) (μg/d) (mg/d)c,d Vitamin K Thiamin Riboflavin

Infants

0–6 mo 600 NDf 25 ND ND ND ND

7–12 mo 600 ND 25 ND ND ND ND

Children

1–3 y 600 400 50 200 ND ND ND

4–8 y 900 650 50 300 ND ND ND

Males, females

9–13 y 1,700 1,200 50 600 ND ND ND

14–18 y 2,800 1,800 50 800 ND ND ND

19–70 y 3,000 2,000 50 1,000 ND ND ND

> 70 y 3,000 2,000 50 1,000 ND ND ND

Pregnancy

� 18 y 2,800 1,800 50 800 ND ND ND

19–50 y 3,000 2,000 50 1,000 ND ND ND

Lactation

� 18 y 2,800 1,800 50 800 ND ND ND

19–50 y 3,000 2,000 50 1,000 ND ND ND

aUL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified,the UL represents total intake from food, water, and supplements. Due to lack of suitable data, ULs could not be establishedfor vitamin K, thamin, riboflavin, vitamin B12, pantothenic acid, biotin, or carotenoids. In the absence of ULs, extra cautionmay be warranted in consuming levels above recommended intakes.

bAs preformed vitamin A only.cAs α-tocopherol; applies to any form of supplemental α-tocopherol.dThe ULs for vitamin E, niacin, and folate apply to synthetic forms obtained from supplements, fortified foods, or acombination of the two.

eβ-Carotene supplements are advised only to serve as a provitamin A source for individuals at risk of vitamin A deficiency.fND = Not determinable due to lack of data on adverse effects in this age group and concern with regard to lack of ability tohandle excess amounts. Source of intake should be from food only to prevent high levels of intake.

Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997); Dietary ReferenceIntakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); DietaryReference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); and Dietary Reference Intakes for Vitamin A,Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc(2001). These reports may be accessed via www.nap.edu.


Niacin Vitamin B6 Folate Pantothenic Choline

(mg/d)d (mg/d) (μg/d)d Vitamin B12 Acid Biotin (g/d) Carotenoidse

ND ND ND ND ND ND ND ND

ND ND ND ND ND ND ND ND

10 30 300 ND ND ND 1.0 ND

15 40 400 ND ND ND 1.0 ND

20 60 600 ND ND ND 2.0 ND

30 80 800 ND ND ND 3.0 ND

35 100 1,000 ND ND ND 3.5 ND

35 100 1,000 ND ND ND 3.5 ND

30 80 800 ND ND ND 3.0 ND

35 100 1,000 ND ND ND 3.5 ND

30 80 800 ND ND ND 3.0 ND

35 100 1,000 ND ND ND 3.5 ND

428 Appendix

TABLE 4: DIETARY REFERENCE INTAKES (DRIS): TOLERABLE UPPER INTAKELEVELS (ULa). MINERALS: FOOD AND NUTRITION BOARD, INSTITUTE OFMEDICINE, NATIONAL ACADEMIES

Life Stage Boron Calcium Copper Fluoride Iodine Iron

Group Arsenicb (mg/d) (g/d) Chromium (μg/d) (mg/d) (μg/d) (mg/d)

Infants

0–6 mo NDf ND ND ND ND 0.7 ND 40

7–12 mo ND ND ND ND ND 0.9 ND 40

Children

1–3 y ND 3 2.5 ND 1,000 1.3 200 40

4–8 y ND 6 2.5 ND 3,000 2.2 300 40

Males, females

9–13 y ND 11 2.5 ND 5,000 10 600 40

14–18 y ND 17 2.5 ND 8,000 10 900 45

19–70 y ND 20 2.5 ND 10,000 10 1,100 45

> 70 y ND 20 2.5 ND 10,000 10 1,100 45

Pregnancy

� 18 y ND 17 2.5 ND 8,000 10 900 45

19–50 y ND 20 2.5 ND 10,000 10 1,100 45

Lactation

� 18 y ND 17 2.5 ND 8,000 10 900 45

19–50 y ND 20 2.5 ND 10,000 10 1,100 45

aUL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified,the UL represents total intake from food, water, and supplements. Due to lack of suitable data, ULs could not be establishedfor arsenic, chromium, and silicon. In the absence of ULs, extra caution may be warranted in consuming levels above recom-mended intakes.

bAlthough the UL was not determined for arsenic, there is no justification for adding arsenic to food or supplements.cThe ULs for magnesium represent intake from a pharmacologic agent only and do not include intake from food and water.dAlthough silicon has not been shown to cause adverse effects in humans, there is no justification for adding silicon tosupplements.

eAlthough vanadium in food has not been shown to cause adverse effects in humans, there is no justification for addingvanadium to food, and vanadium supplements should be used with caution. The UL is based on adverse effects in laboratoryanimals and this data could be used to set a UL for adults but not children and adolescents.

fND = Not determinable due to lack of data on adverse effects in this age group and concern with regard to lack of ability tohandle excess amounts. Source of intake should be from food only to prevent high levels of intake.

Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997); Dietary ReferenceIntakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); DietaryReference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); and Dietary Reference Intakes for Vitamin A,Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc(2001). These reports may be accessed via www.nap.edu.


Magnesium Manganese Molybdenum Nickel Phosphorus Selenium Vanadium Zinc

(mg/d)c (mg/d) (μg/d) (mg/d) (g/d) (μg/d) Silicond (mg/d)e (mg/d)

ND ND ND ND ND 45 ND ND 4

ND ND ND ND ND 60 ND ND 5

65 2 300 0.2 3 90 ND ND 7

110 3 600 0.3 3 150 ND ND 12

350 6 1,100 0.6 4 280 ND ND 23

350 9 1,700 1.0 4 400 ND ND 34

350 11 2,000 1.0 4 400 ND 1.8 40

350 11 2,000 1.0 3 400 ND 1.8 40

350 9 1,700 1.0 3.5 400 ND ND 34

350 11 2,000 1.0 3.5 400 ND ND 40

350 9 1,700 1.0 4 400 ND ND 34

350 11 2,000 1.0 4 400 ND ND 40

430 Appendix

Vitamin

Vitamin AMen:19 years or older – 900 micrograms

Women: 19 years or older – 700 micrograms

Upper limit:3,000 micrograms/day

Vitamin DMen and women:19–50 years – 5 micrograms51–70 years – 10 micrograms71 years or older – 15 micrograms

Upper limit:50 micrograms/day

Vitamin EMen and women:19 years or older – 15 milligrams

Upper limit:1,000 milligrams/day from supplement/fortified foods

Vitamin KMen:19 years or older – 120 micrograms

Women:19 years or older – 90 micrograms

Upper limit:Not established*

Vitamin CMen:19 years or older – 90 milligrams

Women: 19 years or older – 75 milligrams

Upper limit:2,000 milligrams/day

Thiamin (B1)Men:19 years or older – 1.2 milligrams

Women: 19 years or older – 1.1 milligrams


Food Sources

Fat-Soluble Vitamins

Vitamin A (retinol): eggs, liver,fortified dairy products, vitamin A-fortified foods. Beta-carotenes(converted by the body into vitamin A):dark green, yellow, and red vegetablesand fruit

Fortified dairy products, egg yolk, fattyfish; also made by skin exposed tosunlight

Vegetable oil, wheat germ, margarine,nuts, green leafy vegetables, beans

Green leafy vegetables, milk, dairyproducts, meats, eggs, cereals, fruits;also made by bacteria in gut

Water-Soluble Vitamins

Citrus fruits, strawberries, melon,tomatoes, green and red peppers,collard greens, broccoli, spinach,potatoes

Wheat germ, whole and enrichedgrains, brewer's yeast, organ meats,pork, legumes, seeds, nuts

Functions

Growth, reproduction, maintenance of body tissues, immune function, vision

Building and maintenance of bonesand teeth, calcium and phosphorusmetabolism

Antioxidant: protects cell membranesand red blood cells from oxidationdamage; immune function

Formation of blood clotting substancesand building of bones

Maintains collagen (intracellularcement): blood vessel integrity;enhances immunity, wound healing;antioxidant; increases absorption ofiron from plant foods

Carbohydrate metabolism, nervefunction, growth, and muscle tone

TABLE 5: A QUICK LOOK – VITAMINS, THEIR FUNCTIONS AND FOOD SOURCES

Below are recommended vitamin intakes for adults aged 19 or older.(For infants, children, or women who are pregnant or lactating, see pages 422-423 and 426-427.)

Vitamins 431

Riboflavin (B2)Men:19 years or older – 1.3 milligrams



Niacin (B3)Men:19 years or older – 16 milligrams


Upper limit:35 milligrams/day from supplement/

fortified foods

Pyridoxine (B6)Men and women:19–50 years – 1.3 milligrams51 years or older –

Men: 1.7 milligramsWomen: 1.5 milligrams

Upper limit:100 milligrams/day

FolateMen and women: 19 years or older – 400 micrograms

Upper limit:1,000 micrograms/day from

supplement/fortified foods

Cobalamin (B12)Men and women:19 years or older – 2.4 micrograms


BiotinMen and women:19 years or older – 30 micrograms


CholineMen:19 years or older – 550 milligrams

Women:19 years or older – 425 milligrams

Upper limit:3,500 milligrams

Dairy products, whole and enrichedgrain products, animal proteins

Animal protein, enriched grains, driedbeans and peas

Fish, poultry, meat, liver, whole grains,potato

Legumes, green leafy vegetables,fortified grain products, yeast, oranges,nuts

Animal and dairy products

Egg yolk, organ meats (kidney, liver),milk, dark green vegetables

Eggs, liver, soybeans, cauliflower,lettuce, fats that are emulsified such asmargarine and salad dressings

Energy release in cells, maintenance of tissues

Energy release in cells, growthhormone production, skin and gutmaintenance, nerve function

Energy release in cells, red blood cellformation, nerve function

Prevention of birth defects, red bloodcell formation, growth and cell division

Red blood cell formation, nervefunction, energy release in cells

Formation of fatty acids, utilization of B vitamins, nerve maintenance

Growth and development, nervetransmission, component oflipoproteins and cell membranes

(continues)

432 Appendix

These values are from the tables on pages 422-423 and 426-427.*Upper limits not determinable. Caution is advised in consuming amounts above recommended intakes.

Pantothenic AcidMen and women:19 years or older – 5 milligrams


Animal products, whole-grain cereals,legumes

Conversion of energy into bloodglucose, hormone synthesis, vitaminutilization, nerve function

A QUICK LOOK – VITAMINS, THEIR FUNCTIONS AND FOOD SOURCES (continued )

Mineral

CalciumMen and women: 19–50 years – 1,000 milligrams51 years or older – 1,200 milligrams

Upper limit:2,500 milligrams/day

ChromiumMen:19–50 years – 35 micrograms51 years or older – 30 micrograms

Women: 19–50 years – 25 micrograms51 years or older – 20 micrograms


CopperMen and women: 19 years or older – 900 micrograms

Upper limit:10,000 micrograms

FluorideMen:19 years and older – 4 milligrams

Women:19 years or older – 3 milligrams


IodineMen and women:19 years or older – 150 micrograms


Food Sources

Milk and milk products, fish withedible bones, dark green vegetables,fortified foods

Brewer’s yeast, wheat germ, cheese,whole grains

Liver, seafoods, nuts and seeds, cocoapowder

Fluoridated water, tea, ocean fish withedible bones

Iodized salt, seafood

Functions

Bone development and maintenance,nerve function, blood clotting, musclecontraction

Glucose regulation, muscle function

Formation of red blood cells,pigmentation, bone maintenance

Reduction of dental caries, bonemaintenance

Thyroid function, growth, mentaldevelopment, energy metabolism

TABLE 6: A QUICK LOOK – MINERALS, THEIR FUNCTIONS AND FOOD SOURCES

Below are recommended mineral intakes for adults aged 19 or older.(For infants, children, or women who are pregnant or lactating, see pages 424-425 and 428-429.)

Minerals 433

IronMen:19 years or older – 8 milligrams

Women: 19–50 years – 18 milligrams 51 years or older – 8 milligrams

Upper limit:45 milligrams

MagnesiumMen:19–30 years – 400 milligrams31 years or older – 420 milligrams

Women: 19–30 years – 310 milligrams31 years or older – 320 milligrams

Upper limit:350 milligrams from supplement only

ManganeseMen:19 years or older – 2.3 milligrams


Upper limit:11 milligrams

MolybdenumMen and women:19 years or older – 45 micrograms


PhosphorusMen and women:19 years or older – 700 milligrams

Upper limit:19–70 years – 4,000 milligrams/day71 years or older – 3,000 milligrams/day

SeleniumMen and women:19 years or older – 55 micrograms


ZincMen:19 years or older – 11 milligrams



Meat, liver, egg yolk, dark greenvegetables, whole and enriched grainproducts

Nuts, seeds, whole grains, wheat germ,bran, green vegetables, bananas

Whole grains, fruits, vegetables, tea

Milk, beans, grain products

Animal and high-protein vegetableproducts, whole grains

Seafood, meats, liver and kidney,onions, grains

Meat, liver, eggs, seafoods, wholegrains

Formation of hemoglobin in blood and myoglobin in muscle, which helps with utilization of oxygen

Enzyme, nerve and muscle function,bone growth

Reproduction, growth, bone formation, glucose regulation

Enzyme systems, nerve function,mental development

Bone development and maintenance,energy release

Antioxidant, fat utilization, heartmuscle maintenance

Growth, wound healing, taste andsmell sensitivity

These values are from the tables on pages 424-425 and 428-429.*Upper limits not determinable. Caution is advised in consuming amounts above recommended intakes.

434 Appendix

Serving size

Acerola (West Indian cherry), 1 cup 98 31 0 0 8 1 12 0 18 11raw

Apple, raw, with skin 1 medium (2 3/4″ diameter) 138 81 0 0 21 4 10 0 7 10

Apricot, raw 2 apricots 70 34 1 0 8 2 10 0 6 13

Apricot, dried, uncooked 9 halves 32 75 1 0 19 3 14 1 15 37

Avocado, raw 1 200 324 4 31 15 10 22 2 78 82

Banana, raw 1 medium (7″ to 7 7/8″ long) 118 109 1 1 28 3 7 0 34 24

Blackberry, raw 1/2 cup 72 37 1 0 9 4 23 0 14 15

Blueberry, raw 1/2 cup (about 53 berries) 73 41 0 0 10 2 4 0 4 7

Breadfruit, raw 1/4 small fruit 96 99 1 0 26 5 16 1 24 29

Cantaloupe, raw 1 medium wedge 138 48 1 0 12 1 15 0 15 23(1/4 of medium melon)

Carambola (starfruit), raw 1 large (4 1/2″ long) 127 42 1 0 10 3 5 0 11 20

Casaba melon, raw 1 cup, cubes 170 44 2 0 11 1 9 1 14 12

Cherimoya, raw 1/8 fruit, without skin and seeds 68 64 1 0 16 2 16 0 (-) 27

Cherry, sweet, raw 1/2 cup, without pits (11 fruits) 73 52 1 1 12 2 11 0 8 14

Cherry, sour, red, raw 1/2 cup, without pits (11 fruits) 78 39 1 0 9 1 12 0 7 12

Coconut meat (nuts), raw 1 piece (1 1/4″ x 1″ diameter) 23 80 1 8 3 2 3 1 7 25

Cranberry, raw 1/2 cup, whole 48 23 0 0 6 2 3 0 2 4

Currant, red and white, raw 1/2 cup 56 31 1 0 8 2 18 1 7 25

Date, domestic, natural, 5 dates, dried 42 114 1 0 31 3 13 0 15 17and dry

Durian, raw or frozen 1/4 cup, chopped or diced 61 89 0 3 16 2 4 0 18 23

Elderberry, raw 1/2 cup 73 53 0 0 13 5 28 1 4 28

Feijoa, raw 3 fruits, without peel 150 74 2 1 16 (-) 26 0 14 30

Fig, raw 3 medium (2 1/4″ diameter) 150 111 1 0 29 5 53 1 26 21

Fig, dried, uncooked 2 figs 38 97 1 0 25 5 55 1 22 26

Gooseberry, raw 1/2 cup 75 33 1 0 8 3 19 0 8 20

Grapefruit, raw, pink, red, 1/2 medium (approx 4″ diameter), 128 41 1 0 10 1 15 0 10 10and white without peel

Grapes, American type 1/2 cup (18 fruits) 46 31 0 0 8 0 6 0 2 5(slip skin), raw

Grapes, red or green, 1/2 cup, seedless (18 fruits) 80 57 1 0 14 1 9 0 5 10seedless, raw

Guava, common, raw 1 fruit, without peel 90 46 1 1 11 5 18 0 9 23

Honeydew melon, raw 1 wedge 125 44 1 0 11 1 8 0 9 13(1/8 of 5 1/4″ diameter melon)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Fibe

r (g

)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

TABLE 7: NUTRIENTS IN FOODS

FRUITS

Nutrients in Foods 435

143 7 0 0 (-) 1 1,644 0.0 0.1 0 0 0.0 14 0.0 752 75 0 0 0 0 0

159 0 0 0 0 0 8 0.0 0.0 0 0 0.1 4 0.0 73 7 0 0 0 0 0

207 1 0 0 0 0 7 0.0 0.0 0 0 0.0 6 0.0 1,828 183 1 0 0 0 0

434 3 0 0 0 1 1 0.0 0.0 1 0 0.0 3 0.0 2,281 228 0 0 0 0 0

1,204 20 1 0 0 1 16 0.2 0.2 3.8 2 0.5 124 0.0 1,230 123 3 5 19 4 0

467 1 0 0 0 1 11 0.1 0.1 1 0 0.7 23 0.0 96 9 0 0 0 0 0

141 0 0 0 1 0 15 0.0 0.0 0 0 0.0 24 0.0 119 12 1 0 0 0 0

65 4 0 0 0 0 9 0.0 0.0 0 0 0.0 5 0.0 73 7 1 0 0 0 0

470 2 0 0 0 1 28 0.1 0.0 1 0 0.1 13 0.0 38 4 1 0 0 0 0

426 12 0 0 0 0 58 0.1 0.1 1 0 0.2 23 0.0 4,449 444 0 0 0 0 0

207 3 0 0 0 1 27 0.0 0.0 1 (-) 0.1 18 0.0 626 62 0 0 0 0 0

357 20 0 0 (-) 1 27 0.1 0.0 1 (-) 0.2 29 0.0 51 5 0 0 0 0 0

(-) (-) (-) (-) (-) (-) 6 0.1 0.1 1 (-) (-) (-) 0.0 7 1 (-) (-) (-) (-) 0

162 0 0 0 0 0 5 0.0 0.0 0 0 0.0 3 0.0 155 15 0 0 0 0 0

134 2 0 0 0 0 8 0.0 0.0 0 0 0.0 6 0.0 994 99 0 0 0 0 0

80 5 0 0 0 2 1 0.0 0.0 0 0 0.0 6 0.0 0 0 0 7 0 0 0

34 0 0 0 0 0 6 0.0 0.0 0 0 0.0 1 0.0 22 2 0 0 0 0 0

154 1 0 0 0 0 23 0.0 0.0 0 0 0.0 4 0.0 67 7 0 0 0 0 0

271 1 0 0 0 1 0 0.0 0.0 1 0 0.1 5 0.0 21 2 0 0 0 0 0

265 0 0 0 0 (-) 12 0.0 0.0 0 0 0.0 (-) 0.0 27 3 (-) (-) (-) (-) 0

203 4 0 0 (-) 0 26 0.1 0.0 0 0 0.2 4 0.0 435 44 1 0 0 0 0

233 5 0 0 0 (-) 30 0.0 0.0 0 0 0.1 57 0.0 0 0 (-) (-) (-) (-) 0

348 2 0 0 0 1 3 0.1 0.1 1 0 0.2 9 0.0 213 21 1 0 0 0 0

271 4 0 0 0 0 0 0.0 0.0 0 0 0.1 3 0.0 51 5 0 0 0 0 0

149 1 0 0 0 0 21 0.0 0.0 0 0 0.1 5 0.0 218 22 0 0 0 0 0

178 0 0 0 0 2 44 0.0 0.0 0 0 0.1 13 0.0 159 15 0 0 0 0 0

88 1 0 0 0 0 2 0.0 0.0 0 0 0.1 2 0.0 46 5 0 0 0 0 0

148 2 0 0 0 0 9 0.1 0.0 0 0 0.1 3 0.0 58 6 1 0 0 0 0

256 3 0 0 0 1 165 0.0 0.0 1 0 0.1 13 0.0 713 71 1 0 0 0 0

339 13 0 0 0 1 31 0.1 0.0 1 0 0.1 8 0.0 50 5 0 0 0 0 0

Cho

lest

erol

(m

g)

Poly

unsa

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ted

fat

(g)

Mon

ouns

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ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

Pota

ssiu

m (

mg)

(continues)

436 Appendix

Serving size

Jackfruit, raw 1/2 cup, sliced 83 78 1 0 20 1 28 0 31 30

Jujube, raw 3.5 oz 100 79 1 0 20 (-) 21 0 10 23

Jujube, dried 1 oz 28 82 1 0 21 (-) 22 0 10 28

Kiwi fruit, fresh, raw 1 large, without skin 91 56 1 0 14 3 24 0 27 36

Kumquat, raw 4 fruits, without peel 76 48 1 0 12 5 33 0 10 14

Lemon, raw, with peel 1 fruit, without seeds 108 22 1 0 12 5 66 1 13 16

Lime, raw 1 fruit (2″ diameter) 67 20 0 0 7 2 22 0 4 12

Longan, raw 10 fruits, without peel 32 19 0 0 5 0 0 0 3 7

Longan, dried 10 g 10 29 0 0 7 (-) 5 1 5 20

Loquat, raw 1/2 cup, cubed 75 35 0 0 9 1 12 0 10 20

Lychee, raw 10 fruits, without peel 96 63 1 0 16 1 5 0 10 30

Lychee, dried 10 fruits 25 69 1 0 18 1 8 0 11 45

Mango, raw 1/2 fruit, without peel 104 67 1 0 18 2 10 0 9 11

Mulberry, raw 1/2 cup 70 30 1 0 7 1 27 1 13 27

Nectarine, raw 1 fruit (2 1/2″ diameter) 136 67 1 1 16 2 7 0 11 22

Olives, ripe, canned 10 large (1/3 cup) 44 51 0 5 3 1 39 1 2 1

Orange, raw, all 1 fruit (2 5/8″ diameter) 131 62 1 0 15 3 52 0 13 18commercial varieties

Papaya, raw 1/4 medium (about 1/2 cup cubes) 76 30 0.5 0 8 2 18 0 8 4

Passion fruit, purple, raw 4 fruits, without peel 72 68 2 0 16 8 8 0 20 48

Peach, raw 1 medium (2 1/2″ diameter) 98 42 1 0 11 2 5 0 7 12

Pear, raw 1 medium (2 1/2 per pound) 166 98 1 1 25 4 18 0 10 18

Pear, Asian, raw 1 fruit 122 51 1 0 13 4 5 0 10 13(2 1/4” high � 2-1/2” diameter)

Persimmon, Japanese, raw 1/2 fruit (2 1/2″ diameter) 84 59 0 0 16 3 7 0 8 14

Pineapple, raw 1/2 cup, diced 78 38 0 0 10 1 5 0 11 5

Plantain, cooked 1/2 cup, mashed 100 116 1 0 31 2 2 1 32 28

Plum, raw 1 fruit (2 1/8″ diameter) 66 36 1 0 9 1 3 0 5 7

Pomegranate, raw 1 fruit (3 3/8″ diameter) 154 105 1 0 26 1 5 0 5 12

Prickly pear, raw 1 fruit, without peel 103 42 1 1 10 4 58 0 88 25

Prune (dried plum), uncooked 1/4 cup, pitted (about 5 fruits) 43 102 1 0 27 3 22 1 19 34

Pummelo, raw 1/2 cup sections 95 36 1 0 9 1 4 0 6 16

Quince, raw 1 fruit, without peel 92 52 0 0 14 2 10 1 7 16

Raisins, seedless 1/4 cup, packed 41 124 1 0 33 2 20 1 14 40

Wei

ght

(g)

Cal

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s

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(g)

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(g)

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um (

mg)

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spho

rus

(mg)

FRUITS (continued)


250 2 0 0 0 0 6 0.0 0.1 0 (-) 0.1 12 0.0 245 25 0 0 0 0 0

250 3 0 0 0 (-) 69 0.0 0.0 1 (-) 0.1 (-) 0.0 40 4 (-) (-) (-) (-) 0

149 2 0 0 0 (-) 4 0.0 0.1 0 (-) (-) (-) 0.0 (-) (-) (-) (-) (-) (-) 0

302 5 (-) (-) (-) (-) 89 0.0 0.0 0 (-) 0.1 35 0.0 159 16 1 0 0 0 0

148 5 0 0 0 0 28 0.1 0.1 0 (-) 0.0 12 0.0 230 23 0 0 0 0 0

157 3 0 0 (-) (-) 83 0.1 0.0 0 0 0.1 (-) 0.0 32 3 (-) 0 0 0 0

68 1 0 0 0 0 19 0.0 0.0 0 0 0.0 5 0.0 7 1 0 0 0 0 0

85 0 0 0 0 (-) 27 0.0 0.0 0 (-) (-) (-) 0.0 (-) (-) (-) (-) (-) (-) 0

66 5 0 0 0 (-) 3 0.0 0.0 0 0 (-) (-) 0.0 0 0 (-) (-) (-) (-) 0

198 1 0 0 0 0 1 0.0 0.0 0 (-) 0.1 10 0.0 1,138 114 1 0 0 0 0

164 1 0 0 0 1 69 0.0 0.1 1 (-) 0.1 13 0.0 0 0 1 0 0 0 0

278 1 0 0 0 0 46 0.0 0.1 1 (-) 0.0 3 0.0 0 0 0 0 0 0 0

161 2 0 0 0 1 29 0.1 0.1 1 0 0.1 14 0.0 4,030 403 1 0 0 0 0

136 7 0 0 (-) 0 25 0.0 0.1 0 (-) 0.0 4 0.0 18 2 0 0 0 0 0

288 0 0 0 0 1 7 0.0 0.1 1 0 0.0 5 0.0 1,001 101 1 0 0 0 0

4 384 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 177 18 1 1 3 0 0

237 0 0 0 0 1 70 0.1 0.1 0 0 0.1 40 0.0 269 28 0 0 0 0 0

196 3 0 0 0 1 47 0.0 0.0 1 0 0.0 29 0.0 216 22 1 0 0 0 0

252 20 0 0 (-) 0 20 0.0 0.0 1 (-) 0.0 12 0.0 504 52 1 0 0 0 0

193 0 0 0 0 0 6 0.0 0.0 1 0 0.0 3 0.0 524 53 1 0 0 0 0

208 0 0 0 0 2 7 0.0 0.1 0 0 0.0 12 0.0 33 3 1 0 0 0 0

148 0 0 0 0 1 5 0.0 0.0 0 0 0.0 10 0.0 0 0 1 0 0 0 0

135 1 0 0 0 1 6 0.0 0.0 0 (-) 0.1 6 0.0 1,820 182 0 0 0 0 0

89 1 0 0 1 0 12 0.1 0.0 0 0 0.1 8 0.0 18 2 0 0 0 0 0

465 5 0 0 (-) 1 11 0.0 0.1 1 0 0.2 26 0.0 909 91 0 0 0 0 (-)

114 0 0 0 0 0 6 0.0 0.1 0 0 0.1 1 0.0 213 21 0 0 0 0 0

399 5 0 0 (-) 1 9 0.0 0.0 0 1 0.2 9 0.0 0 0 1 0 0 0 0

227 5 0 0 (-) 1 14 0.0 0.1 0 (-) 0.1 6 0.0 53 5 0 0 0 0 0

317 2 0 0 0 1 1 0.0 0.1 1 0 0.1 2 0.0 844 85 1 0 0 0 0

205 1 0 0 0 (-) 58 0.0 0.0 0 (-) 0.0 (-) 0.0 0 0 (-) (-) (-) (-) 0

181 4 0 0 (-) 1 14 0.0 0.0 0 0 0.0 3 0.0 37 4 1 0 0 0 0

310 5 0 0 0 0 1 0.1 0.0 0 0 0.1 1 0.0 3 0 0 0 0 0 0

(continues)

Cho

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(g)

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)

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E (

mg)

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A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

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B6

(mg)

Pant

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acid

(m

g)

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cin

(mg)

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ofla

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(mg)

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amin

(m

g)

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C (

mg)

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(μg

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mg)

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c (m

g)

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um (

mg)

Pota

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m (

mg)

438 Appendix

Serving size

Rambutan, canned, 1/2 cup, drained 75 62 0 0 16 1 17 0 5 7syrup pack

Raspberry, raw 1/2 cup (30 fruits) 62 30 1 0 7 4 14 0 11 7

Rhubarb, raw 1/2 cup, diced 61 13 1 0 3 1 52 0 7 9

Sapodilla, raw 1 fruit 170 141 1 2 34 9 36 1 20 20

Strawberry, raw 1/2 cup, whole (5 fruits) 72 22 0 0 5 2 10 0 7 14

Tamarind, raw 10 fruits 20 48 1 0 13 1 15 1 18 23

Tangerine, raw 1 medium (2 3/8″ diameter) 84 37 1 0 9 2 12 0 10 8

Watermelon, raw 1/2 cup, diced 76 24 0 0 5 0 6 0 8 7W

eigh

t (g

)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

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g)

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(m

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(m

g)

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um (

mg)

Pho

spho

rus

(mg)

FRUITS (continued)

Serving size

Amaranth leaves, cooked 1/2 cup 66 14 1 0 3 (-) 138 2 36 48 423

Artichoke, cooked 1 medium globe 120 60 4 0 13 6 54 2 72 103 425

Arugula, raw 1 cup 20 5 1 0 1 0 32 0 9 10 74

Asparagus, raw 4 medium spears 64 14 1 0 3 1 13 1 11 36 175(5 1/4″ to 7″ long)

Asparagus, cooked, boiled, drained, 1/2 cup (6 spears, 90 22 2 0 4 1 18 1 9 49 144without salt 1/2″ base)

Bamboo (shoots), cooked 1/2 cup (1/2″ slices) 60 7 1 0 1 1 7 0 2 12 320

Beans, snap, green, cooked, boiled, 1/2 cup 67 22 1 0 5 2 29 1 16 24 187drained, without salt

Beans, snap, yellow, cooked, boiled, 1/2 cup 67 22 1 0 5 2 29 1 16 24 187drained, without salt

Beet, cooked, boiled, drained 1/2 cup slices 85 37 1 0 8 2 14 1 20 32 259

Beet greens, cooked 1/2 cup 72 19 2 0 4 2 82 1 49 30 655

VEGETABLES

Wei

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(g)

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mg)

Pho

spho

rus

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Pota

ssiu

m (

mg)


14 1 0 1 1 27 0.0 0.1 0 0 0.1 37 0.0 1,830 183 (-) 0 0 0 0

114 1 0 0 0 12 0.1 0.1 1 0 0.1 61 0.0 212 22 0 0 0 0 0

5 0 0 0 0 3 0.0 0.0 0 0 0.0 19 0.0 475 47 0 0 0 0 0

1 0 0 0 1 8 0.1 0.1 1 0 0.1 82 0.0 373 37 1 0 0 0 0

10 0 0 0 2 10 0.1 0.1 1 0 0.1 131 0.0 485 49 0 0 0 0 0

2 0 0 0 0 0 0.0 0.0 0 0 0.1 1 0.0 0 0 (-) 0 0 0 0

2 0 0 0 0 6 0.0 0.1 0 0 0.0 21 0.0 416 42 0 0 0 0 0

2 0 0 0 0 6 0.0 0.1 0 0 0.0 21 0.0 51 5 0 0 0 0 0

65 0 0 0 1 3 0.0 0.0 0 0 0.1 68 0.0 30 3 0 0 0 0 0

174 0 0 0 1 18 0.1 0.2 0 0 0.1 10 0.0 3,672 367 0 0 0 0 0

Cho

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(m

g)

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(g)

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t (g

)

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E (

mg)

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A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

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acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

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(μg

)

Man

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mg)

Cop

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(mg)

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g)

Sodi

um (

mg)

(continues)

32 8 0 0 0 (-) 4 0.0 0.0 1 0 0.0 6 0.0 2 0 (-) (-) (-) (-) 0

93 0 0 0 1 0 15 0.0 0.1 1 0 0.0 16 0.0 80 8 0 0 0 0 0

176 2 0 0 0 1 5 0.0 0.0 0 0 0.0 4 0.0 61 6 0 0 0 0 0

328 20 0 0 (-) 1 25 0.0 0.0 0 0 0.1 24 0.0 102 10 0 0 1 0 0

120 1 0 0 0 1 41 0.0 0.0 0 0 0.0 13 0.0 19 2 0 0 0 0 0

126 6 0 0 (-) 0 1 0.1 0.0 0 0 0.0 3 0.0 6 1 0 0 0 0 0

132 1 0 0 0 0 26 0.1 0.0 0 0 0.1 17 0.0 773 77 0 0 0 0 0

88 2 0 0 0 0 7 0 0.0 0 0 0.1 2 0.0 278 28 0 0 0 0 0

Cho

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B12

(μg)

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μg)

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(mg)

Pant

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acid

(m

g)

Nia

cin

(mg)

Rib

ofla

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(mg)

Thi

amin

(m

g)

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C (

mg)

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(μg

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mg)

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(mg)

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c (m

g)

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um (

mg)

Pota

ssiu

m (

mg)

440 Appendix

Serving size

Bitter melon (balsam-pear), leafy tips, 1/2 cup 29 10 1 0 2 0 12 0 27 22 175cooked, boiled, drained, without salt

Bitter melon (balsam-pear), pods, 1/2 cup 62 12 1 0 3 1 6 0 10 22 198cooked, boiled, drained, without salt (1/2″ pieces)

Broccoli, cooked, boiled, drained, 1/2 cup 78 22 2 0 4 2 36 1 19 46 228without salt (about 2 spears)

Broccoli, raw 1/2 cup (about 3 florets) 33 9 1 0 2 (-) 15 0 8 22 107

Brussels sprouts, cooked, boiled, 1/2 cup 78 30 2 0 7 2 28 1 16 44 247drained, without salt (about 4 medium)

Cabbage, cooked, boiled, drained, 1/2 cup, shredded 75 17 1 0 3 2 23 0 6 11 73without salt

Cabbage, raw 1 cup, shredded 70 18 1 0 4 2 33 0 11 16 172

Carrot, cooked 1/2 cup 78 35 1 0 8 3 24 0 10 23 177

Carrot, raw 1 medium 61 26 1 0 6 2 16 0 9 27 140

Cassava, raw 1/4 cup 51 82 1 0 20 1 8 0 11 14 140

Cauliflower, cooked, boiled, drained, 1/2 cup (1″ pieces) 62 14 1 0 3 2 10 0 6 20 88without salt

Cauliflower, raw 1/2 cup 50 13 1 0 3 1 11 0 8 22 152

Celeriac, cooked, boiled, drained, 1/2 cup, pieces 77 21 1 0 5 1 20 0 9 51 134without salt

Celeriac, raw 1/2 cup 78 33 1 0 7 1 34 0 16 90 234

Celery, cooked, boiled, drained, 2 stalks 75 14 1 0 3 1 32 0 9 19 213without salt

Celery, raw 2 medium stalks 80 13 1 0 3 1 32 0 9 20 230(7 1/2″–8″ long)

Chayote, fruit, cooked, boiled, 1/2 cup (1″pieces) 80 17 1 0 4 2 10 0 10 23 138drained, without salt

Chicory greens, raw 1 cup, chopped 180 41 3 1 8 7 180 2 54 85 756

Chicory roots, raw 1/2 cup (1″pieces) 45 33 1 0 8 (-) 18 0 10 27 131

Chinese cabbage (bok choy), cooked, 1/2 cup, shredded 85 10 1 0 2 1 79 1 9 25 316boiled, drained, without salt

Chinese cabbage (bok choy), raw 1 cup, shredded 70 9 1 0 2 1 74 1 13 26 176

Chinese cabbage (napa), cooked 1/2 cup 55 7 1 0 1 (-) 16 0 4 10 47

Collards, cooked, boiled, drained, 1/2 cup, chopped 95 25 2 0 5 3 113 0 16 25 247without salt

Corn, sweet, yellow, cooked, 1/2 cup, cut 82 89 3 1 21 2 2 1 26 84 204boiled, drained, without salt

VEGETABLES (continued)

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Pota

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mg)


4 0 0 0 0 16 0.0 0.1 0 0 0.2 25 0.0 503 50 0 0 0 0 0

4 0 0 0 0 20 0.0 0.0 0 0 0.0 32 0.0 70 7 0 0 0 0 0

20 0 0 0 1 58 0.0 0.1 0 0 0.1 39 0.0 1,082 108 1 0 0 0 0

9 0 0 0 1 30 0.0 0.0 0 0 0.0 23 0.0 990 99 0 0 0 0 0

16 0 0 0 1 48 0.1 0.1 0 0 0.1 47 0.0 561 56 1 0 0 0 0

6 0 0 0 0 15 0.0 0.0 0 0 0.1 15 0.0 99 10 0 0 0 0 0

13 0 0 0 1 23 0.0 0.0 0 0 0.1 30 0.0 93 9 0 0 0 0 0

51 0 0 1 1 2 0.0 0.0 0 0 0.2 11 0.0 19,152 1,915 0 0 0 0 0

21 0 0 0 1 6 0.1 0.0 1 0 0.1 9 0.0 17,159 1,716 0 0 0 0 0

7 0 0 0 0 11 0.0 0.0 0 0 0.0 14 0.0 13 1 0 0 0 0 0

9 0 0 0 0 27 0.0 0.0 0 0 0.1 27 0.0 11 1 0 0 0 0 0

15 0 0 0 0 23 0.0 0.0 0 0 0.1 29 0.0 10 1 0 0 0 0 0

47 0 0 0 0 3 0.0 0.0 0 0 0.1 3 0.0 0 0 (-) (-) (-) (-) 0

78 0 0 0 1 6 0.0 0.0 1 0 0.1 6 0.0 0 0 0 0 0 0 0

68 0 0 0 1 5 0.0 0.0 0 0 0.1 17 0.0 99 10 0 0 0 0 0

70 0 0 0 0 6 0.0 0.0 0 0 0.1 22 0.0 107 10 0 0 0 0 0

1 0 0 0 0 6 0.0 0.0 0 0 0.1 14 0.0 37 4 (-) 0 0 0 0

81 1 1 1 1 43 0.1 0.2 1 2 0.2 197 0.0 7,200 720 4 0 0 0 0

23 0 0 0 0 2 0.0 0.0 0 0 0.1 10 0.0 3 0 (-) 0 0 0 0

29 0 0 0 0 22 0.0 0.0 0 0 0.1 35 0.0 2,183 218 0 0 0 0 0

46 0 0 0 (-) 32 0.0 0.0 0 0 0.1 46 0.0 2,100 210 0 0 0 0 0

6 2 0 0 0 2 0.0 0.0 0 0 0.0 23 0.0 48 5 (-) (-) (-) (-) 0

9 0 0 1 1 17 0.0 0.1 1 0 0.1 88 0.0 2,973 297 1 0 0 0 0

14 0 0 0 1 5 0.2 0.1 1 1 0.0 38 0.0 178 18 0 0 0 0 0

Cho

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B12

(μg)

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te (

μg)

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(mg)

Pant

othe

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acid

(m

g)

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cin

(mg)

Rib

ofla

vin

(mg)

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amin

(m

g)

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C (

mg)

Sele

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(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

442 Appendix

Serving size

Corn, sweet, yellow, cooked, 1 ear kernels 77 83 3 1 19 2 2 0 25 79 192boiled, drained, without salt

Cress (watercress), raw 1 cup 34 4 1 0 0 1 41 0 7 20 112

Cucumber, with peel, raw 1/2 cup, slices 52 7 0 0 1 0 7 0 6 10 75

Eggplant, cooked, boiled, drained, 1/2 cup (1″cubes) 50 14 0 0 3 1 3 0 6 11 123without salt

Fennel, bulb, raw 1/2 cup, sliced 87 13 0 0 3 1 21 0 7 22 180

Fennel seed (spice) 1 teaspoon 2 7 0 0 1 1 24 0 8 10 34

Fenugreek seed (spice) 1 teaspoon 4 12 1 0 2 1 6 1 7 11 28

Garlic, raw 1 teaspoon (about 3 4 0 0 1 0 5 0 1 4 111 clove)

Gingerroot, raw 5 slices (1″ diameter) 11 8 0 0 2 0 2 0 5 3 46

Gingerroot, raw 1 teaspoon 2 1 0 0 0 0 0 0 0 0 8

Horseradish, prepared 1 teaspoon 5 2 0 0 1 0 3 0 1 2 12

Jerusalem artichoke, raw 1/2 cup, slices 75 57 2 0 13 1 11 3 13 59 322

Jicama (yam bean), raw 1/2 cup, slices 60 23 0 0 5 3 7 0 7 11 90

Kelp (seaweed), raw 1/8 cup 10 4 0 0 1 0 17 0 12 4 9

Kohlrabi, cooked, boiled, drained, 1/2 cup, slices 83 24 1 0 6 1 21 0 16 37 281without salt

Kohlrabi, raw 1/2 cup 70 18 1 0 4 2 16 0 13 31 236

Leek (bulb and lower leaf 1/2 cup 52 16 0 0 4 1 16 1 7 9 45portion), cooked, boiled, drained, without salt

Leek (bulb and lower leaf 1/2 cup 45 27 1 0 6 1 26 1 12 16 80portion), raw, chopped

Lettuce, butterhead (includes 1 cup, shredded 55 7 1 0 1 1 18 0 7 13 141Boston and Bibb types), raw

Lettuce, iceberg (includes crisphead 1 cup, shredded 55 7 1 0 1 1 10 0 5 11 87types), raw

Lettuce, looseleaf, raw 1 cup, shredded 56 10 1 0 2 1 38 1 6 14 148

Lettuce, romaine, raw 1 cup, shredded 56 8 1 0 1 1 20 1 3 25 162

Mushroom, cooked, boiled, 7 medium 84 22 2 0 4 2 5 1 10 73 299drained, without salt

Mushroom, raw 1/2 cup, pieces 35 9 1 0 1 0 2 0 4 36 130

Okra, cooked, boiled, drained, 1/2 cup slices 80 26 2 0 6 2 50 0 46 45 258without salt


Wei

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m (

mg)


13 0 0 0 1 5 0.2 0.1 1 1 0.0 36 0 167 17 0 0 0 0 0

14 0 0 0 0 15 0.0 0.0 0 0 0.0 3 0.0 1,598 159 0 0 0 0 0

1 0 0 0 0 3 0.0 0.0 0 0 0.0 7 0.0 112 11 0 0 0 0 0

1 0 0 0 0 1 0.0 0.0 0 0 0.0 7 0.0 32 3 0 0 0 0 0

23 0 0 0 0 5 0.0 0.0 0 0 0.0 12 0.0 58 6 (-) (-) (-) (-) 0

2 0 0 0 (-) 0 0.0 0.0 0 (-) (-) (-) 0.0 3 0 (-) 0 0 0 0

2 0 0 0 0 0 0.0 0.0 0 (-) (-) 2 0.0 2 0 (-) 0 (-) (-) 0

0 0 0 0 0 1 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

1 0 0 0 0 1 0.0 0.0 0 0 0.0 1 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0 0.0 0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

16 0 0 0 0 1 0.0 0.0 0 0 0.0 3 0.0 0 0 0 0 0 0 0

3 0 0 0 1 3 0.2 0.0 1 1 0.1 10 0.0 15 2 0 0 0 0 0

2 0 0 0 0 12 0.0 0.0 0 0 0.1 7 0.0 13 1 0 0 0 0 0

23 0 0 0 0 0 0.0 0.0 0 0 0.0 18 0.0 12 1 0 0 0 0 0

17 0 0 0 1 45 0.0 0.0 0 0 0.1 10 0.0 29 3 1 0 0 0 0

14 0 0 0 0 42 0.0 0.0 0 0 0.1 11 0.0 24 3 0 0 0 0 0

5 0 0 0 0 2 0.0 0.0 0 0 0.1 13 0.0 24 3 (-) 0 0 0 0

9 0 0 0 0 5 0.0 0.0 0 0 0.1 29 0.0 42 4 0 0 0 0 0

3 0 0 0 0 4 0.0 0.0 0 0 0.0 40 0.0 534 53 0 0 0 0 0

5 0 0 0 0 2 0.0 0.0 0 0 0.0 31 0.0 182 18 0 0 0 0 0

5 0 0 0 0 10 0.0 0.0 0 0 0.0 28 0.0 1,064 106 0 0 0 0 0

4 0 0 0 0 13 0.1 0.1 0 0 0.0 76 0.0 1,456 146 0 0 0 0 0

2 1 0 0 10 3 0.1 0.3 4 2 0.1 15 0.0 0 0 0 0 0 0 0

1 0 0 0 3 1 0.0 0.1 1 1 0.0 4 0.0 0 0 0 0 0 0 0

4 0 0 1 1 13 0.1 0.0 1 0 0.2 37 0.0 460 46 1 0 0 0 0

Cho

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(m

g)

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(g)

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ouns

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fat

(g)

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rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

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amin

C (

mg)

Sele

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(μg

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se (

mg)

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(mg)

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g)

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um (

mg)

(continues)

444 Appendix

Serving size

Okra, cooked, boiled, drained, 8 pods (3″ long) 85 27 2 0 6 2 54 0 48 48 273without salt

Onion, cooked 1 medium 94 41 1 0 10 1 21 0 10 33 156

Onion, raw 1/2 cup, chopped 80 30 1 0 7 1 16 0 8 26 126

Parsley, raw 1 tablespoon 4 1 0 0 0 0 5 0 2 2 21

Parsnip, cooked, boiled, drained, 1/2 cup, slices 78 63 1 0 15 3 29 0 23 54 286without salt

Parsnip, raw 1/2 cup 67 50 1 0 12 3 24 0 19 47 249

Pepper, hot chili, green, raw 1 pepper 45 18 1 0 4 1 8 1 11 21 153

Pepper, hot chili, red, raw 1 pepper 45 18 1 0 4 1 8 1 11 21 153

Pepper, sweet, green, raw 1/2 cup, chopped 75 20 1 0 5 1 7 0 7 14 131

Pepper, sweet, red, raw 1/2 cup, chopped 75 20 1 0 5 1 7 0 7 14 132

Pepper, sweet, yellow, raw 1/2 cup, chopped 75 20 1 0 5 1 8 0 9 18 159

Potato, baked, flesh, without salt 1/2 cup 61 57 1 0 13 1 3 0 15 31 239

Potato, baked, flesh and skin, 1 potato 202 220 5 0 51 5 20 3 54 115 844without salt (2 1/3″ x 4 3/4″)

Radish, raw 1/2 cup, slices 58 12 0 0 2 1 12 0 5 10 135(13 medium)

Rutabaga, cooked 1/2 cup, cubes 85 33 1 0 7 2 41 0 20 48 277

Rutabaga, raw 1/2 cup, cubes 70 25 1 0 6 2 33 0 16 41 236

Salsify (vegetable oyster), cooked, 1/2 cup, slices 68 46 2 0 10 2 32 0 12 38 191boiled, drained, without salt

Scallion (including top and bulb) 1/2 cup 50 16 1 0 4 1 36 1 10 19 138

Spinach, cooked, boiled, drained, 1/2 cup 90 21 3 0 3 2 122 3 78 50 419without salt

Spinach, raw 1 cup 30 7 1 0 1 1 30 1 24 15 167

Squash, summer, all varieties, 1/2 cup, slices 90 18 1 0 4 1 24 0 22 35 173cooked, boiled, drained, without salt

Squash, winter, all varieties, cooked, 1/2 cup, cubes 103 40 1 1 9 3 14 0 8 21 448baked, without salt

Sweet potato, cooked, baked in skin, 3/4 cup 150 155 3 0 36 5 42 1 30 83 522without salt

Taro, cooked, without salt 1/2 cup 66 94 0 0 23 3 12 1 20 50 319

Taro leaves, cooked, steamed, 1/2 cup 72 17 2 0 3 1 62 1 15 20 333without salt

Tomatillo, raw 1/2 cup, chopped 66 21 1 1 4 1 5 0 13 26 177


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4 0 0 1 1 14 0.1 0.0 1 0 0.2 39 0 489 49 1 0 0 0 0

3 0 0 0 1 5 0.0 0.0 0 0 0.1 14 0.0 0 0 0 0 0 0 0

2 0 0 0 0 5 0.0 0.0 0 0 0.1 15 0.0 0 0 0 0 0 0 0

2 0 0 0 0 5 0.0 0.0 0 0 0.0 6 0.0 198 20 0 0 0 0 0

8 0 0 0 1 10 0.1 0.0 1 0 0.1 45 0.0 0 0 1 0 0 0 0

7 0 0 0 1 11 0.1 0.0 0 0 0.0 44 0.0 0 0 (-) 0 0 0 0

3 0 0 0 0 109 0.0 0.0 0 0 0.1 11 0.0 347 35 0 0 0 0 0

3 0 0 0 0 109 0.0 0.0 0 0 0.1 11 0.0 4,838 484 0 0 0 0 0

1 0 0 0 0 66 0.0 0.0 0 0 0.2 16 0.0 471 47 1 0 0 0 0

1 0 0 0 0 142 0.0 0.0 0 0 0.2 16 0.0 4,247 425 1 0 0 0 0

2 0 0 0 0 138 0.0 0.0 1 0 0.1 20 0.0 179 18 (-) 0 (-) (-) 0

3 0 0 0 0 8 0.1 0.0 1 0 0.2 6 0.0 0 0 0 0 0 0 0

16 1 1 0 2 26 0.2 0.1 3 1 0.7 22 0.0 0 0 0.1 0 0 0 0

14 0 0 0 0 13 0.0 0.0 0 0 0.0 16 0.0 5 1 0 0 0 0 0

17 0 0 0 1 16 0.1 0.0 1 0 0.1 13 0.0 477 48 0 0 0 0 0

14 0 0 0 0 18 0.1 0.0 0 0 0.1 15 0.0 406 41 0 0 0 0 0

11 0 0 0 0 3 0.0 0.1 0 0 0.1 10 0.0 0 0 0 (-) (-) (-) 0

8 0 0 0 0 9 0.0 0.0 0 0 0.0 32 0.0 193 20 0 0 0 0 0

63 1 0 1 1 9 0.1 0.2 0 0 0.2 131 0.0 7,371 737 1 0 0 0 0

24 0 0 0 0 8 0.0 0.1 0 0 0.1 58 0.0 2,015 202 1 0 0 0 0

1 0 0 0 0 5 0.0 0.0 0 0 0.1 18 0.0 258 26 0 0 0 0 0

1 0 0 0 0 10 0.1 0.0 1 0 0.1 29 0.0 3,646 365 0 0 0 1 0

15 0 0 1 1 37 0.1 0.2 1 1 0.0 34 0.0 32,733 3,273 0 0 0 0 0

10 0 0 0 0 3 0.1 0.0 0 0 0.2 13 0.0 0 0 0 0 0 0 0

1 0 0 0 1 26 0.1 0.3 1 0 0.1 35 0.0 3,073 307 (-) 0 0 0 0

1 0 0 0 0 8 0.0 0.0 0 0 0.0 5 0.0 75 7 0 0 0 0 0

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mg)

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IU)

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(μg)

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μg)

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(mg)

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acid

(m

g)

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(mg)

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(mg)

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g)

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mg)

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g)

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mg)

(continues)

GRAINS (INCLUDING BREADS, CEREALS, FLOUR, AND PASTA)

446 Appendix

Serving size

Tomato, red, ripe, raw 1 medium, whole 123 26 1 0 6 1 6 1 14 30 273(2 3/5″ diameter)

Turnip, cooked, boiled, drained, 1/2 cup, cubes 78 16 1 0 4 2 17 0 6 15 105without salt

Turnip, raw 1/2 cup, cubes 65 18 1 0 4 1 20 0 7 18 124

Water chestnut, cooked 1/2 cup, slices 70 35 1 0 9 2 3 1 4 13 83

Water chestnut, raw 1/2 cup, slices 62 60 1 0 15 2 7 0 14 39 362

Yam, cooked, boiled, drained, or 1/2 cup, cubes 68 79 1 0 19 3 10 0 12 33 456baked, without salt


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BREADS Serving size

Bagels, plain, enriched, without calcium 1/2 bagel 35 96 4 1 19 1 6 1 10 34 36propionate (includes onion, poppy, (3 1/2″ diameter)sesame)

Biscuits, plain or buttermilk, 1 biscuit 35 127 2 6 17 0 17 1 6 151 78commercially baked

Bread, cornbread, dry mix, enriched 1 oz 28 119 2 3 20 2 16 1 7 139 32(includes corn muffin mix) (about 3 tablespoons)

Bread, cornbread, prepared (made 1 piece 65 173 4 5 28 (-) 162 2 16 110 95with 2% milk)

Bread, cracked-wheat 1 slice 25 65 2 1 12 1 11 1 13 38 44

Bread, French or Vienna 1 slice 25 69 2 1 13 1 19 1 7 26 28(includes sourdough) (4 3/4″ × 4″ × 1/2″)

Bread, mixed-grain 1 slice 26 65 3 1 12 2 24 1 14 46 53(includes whole-grain, 7-grain)

Bread, oat bran 1 slice 30 71 3 1 12 1 20 1 11 42 44

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190 0 0 0 0 0 0.2 0.1 2 0 0.0 31 0.0 0 0 0 0 0 0 0

368 0 0 0 7 0 0.1 0.1 1 0 0.0 21 0.0 1 0 1 1 2 2 0

315 0 0 0 2 0 0.1 0.1 1 0 0.0 30 0.0 33 3 0 1 2 0 1

428 0 0 0 0 0 0.2 0.2 1 0 0.0 42 0.0 180 35 (-) 1 1 2 26

135 0 0 0 6 0 0.1 0.1 1 0 0.1 15 0.0 0 0 0 0 0 0 0

152 0 0 0 8 0 0.1 0.1 1 0 0.0 24 0.0 0 0 0 0 0 0 0

127 0 0 0 8 0 0.1 0.1 1 0 0.1 21 0.0 0 0 0 0 0 0 0

122 0 0 0 9 0 0.2 0.1 1 0 0.0 24 0.0 2 0 0 0 0 1 0

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(μg)

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(mg)

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(continues)

11 0 0 0 0 23 0.1 0.1 1 0 0.1 18 0.0 766 76 0 0 0 0 0

39 0 0 0 0 9 0.0 0.0 0 0 0.1 7 0.0 0 0 0 0 0 0 0

44 0 0 0 0 14 0.0 0.0 0 0 0.1 9 0.0 0 0 0 0 0 0 0

6 0 0 0 0 1 0.0 0.0 0 0 0.1 4 0.0 3 0 0 0 0 0 0

9 0 0 0 0 2 0.1 0.1 1 0 0.2 10 0.0 0 0 1 0 0 0 0

5 0 0 0 0 8 0.1 0.0 0 0 0.2 11 0.0 0 0 0 0 0 0 0

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mg)

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A (

RE

)

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A (

IU)

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amin

B12

(μg)

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μg)

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amin

B6

(mg)

Pant

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acid

(m

g)

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(mg)

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(mg)

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(m

g)

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C (

mg)

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(μg

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se (

mg)

Cop

per

(mg)

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g)

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mg)

448 Appendix

BREADS (continued ) Serving size

Bread, pita, white, enriched 1 small pita 28 77 3 0 16 1 24 1 7 27 34

(4″ diameter)

Bread, pumpernickel 1 slice 26 65 2 1 12 2 18 1 14 46 54

Bread, raisin, enriched 1 slice 26 71 2 1 14 1 17 1 7 28 59

Bread, reduced-calorie, white 1 slice 23 48 2 1 10 2 22 1 5 28 17

Bread, rye 1 slice 32 83 3 1 15 2 23 1 13 40 53

Bread, wheat (includes wheat berry) 1 slice 25 65 2 1 12 1 26 1 12 38 50

Bread, wheat bran 1 slice 36 89 3 1 17 1 27 1 29 67 82

Bread, white, commercially prepared 1 slice 25 67 2 1 12 1 27 1 6 24 30(includes soft bread crumbs)

Bread, whole-wheat, commercially 1 slice 28 69 3 1 13 2 20 1 24 64 71prepared

Croissants, butter 1 medium croissant 57 231 5 12 26 1 21 1 9 60 67

English muffins, raisin-cinnamon 1 muffin 57 139 4 2 28 2 84 1 9 39 119(includes apple-cinnamon)

Rolls, dinner, plain, commercially 1 roll (1 oz) 28 85 2 2 14 1 34 1 7 33 38prepared (includes brown-and-serve)

Rolls, dinner, whole-wheat 1 roll (1 oz) 28 75 2 1 14 2 30 1 24 64 77

Rolls, hamburger or hotdog, plain 1 roll 43 123 4 2 22 1 60 1 9 38 61

Taco shells, baked 2 medium 26 122 2 6 16 2 42 1 27 64 46(approx 5″ diameter)

Tortillas, ready-to-bake or -fry, corn 1 medium tortilla 26 58 1 1 12 1 46 0 17 82 40(approx 6″ diameter)

Tortillas, ready-to-bake or -fry, flour 1 medium tortilla 32 104 3 2 18 1 40 1 8 40 42(approx 6″ diameter)

CEREALS

Cereals, corn grits, white, regular, quick, 1/2 cup 121 73 2 0 16 0 0 1 5 15 27enriched, cooked with water, with salt(corn)

Cereals, cream of rice, cooked with 1/2 cup 122 63 1 0 14 0 4 0 4 21 24water, without salt

Cereals, cream of wheat, regular, cooked 1/2 cup 126 67 2 0 14 1 25 5 5 21 21with water, without salt

Cereals, farina, enriched, cooked with 1/2 cup 117 58 2 0 12 2 2 1 2 14 15water, without salt (wheat)

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GRAINS (INCLUDING BREADS, CEREALS, FLOUR, AND PASTA) (continued )


150 0 0 0 8 0 0.2 0.1 1 0 0.0 27 0.0 0 0 0 0 0 0 0

174 0 0 0 6 0 0.1 0.1 1 0 0.0 21 0.0 0 0 0 0 0 0 0

101 0 0 0 5 0 0.1 0.1 1 0 0.0 23 0.0 0 0 0 0 1 0 0

104 0 0 0 5 0 0.1 0.1 1 0 0.0 22 0.1 1 0 0 0 0 0 0

211 0 0 0 10 0 0.1 0.1 1 0 0.0 28 0.0 2 0 0 0 0 0 0

133 0 0 0 8 0 0.1 0.1 1 0 0.0 19 0.0 0 0 0 0 0 0 0

175 0 0 1 11 0 0.1 0.1 2 0 0.1 25 0.0 0 0 0 0 1 0 0

135 0 0 0 7 0 0.1 0.1 1 0 0.0 24 0.0 0 0 0 0 0 0 0

148 1 0 1 10 0 0.1 0.1 1 0 0.1 14 0.0 0 0 0 0 0 0 0

424 0 0 0 13 0 0.2 0.1 1 0 0.0 35 0.1 424 106 0 7 3 1 38

255 1 0 0 9 0 0.2 0.2 2 0 0.0 46 0.0 1 0 0 0 0 1 0

148 0 0 0 8 0 0.1 0.1 1 0 0.0 27 0.0 0 0 0 0 1 0 0

136 1 0 1 14 0 0.1 0.0 1 0 0.1 9 0.0 0 0 0 0 0 1 0

241 0 0 0 11 0 0.2 0.1 2 0 0.0 41 0.0 0 0 1 1 0 1 0

4 0 0 0 (-) 0 0.1 0.0 0 0 0.0 27 0.0 0 0 1 1 2 2 0

42 0 0 0 1 0 0.0 0.0 0 0 0.1 30 0.0 0 0 0 0 0 0 0

153 0 0 0 7 0 0.2 0.1 1 0 0.0 39 0.0 0 0 0 1 1 0 0

270 0 0 0 0 0 0.1 0.1 1 0 0.0 38 0.0 0 0 0 0 0 0 0

1 0 0 0 4 0 0.0 0.0 0 0 0.0 4 0.0 0 0 0 0 0 0 0

1 0 0 0 0 0 0.1 0.0 1 0 0.0 23 0.0 0 0 0 0 0 0 0

0 0 0 0 11 0 0.1 0.1 1 0 0.0 27 0.0 0 0 0 0 0 0 0

(continues)

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(μg)

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(mg)

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450 Appendix

CEREALS (continued ) Serving size

Cereals, oatmeal, regular or quick or 1/2 cup 117 73 3 1 13 2 9 1 28 89 66instant, fortified, plain, cooked withwater, without salt

Cereals, ready-to-eat, 40% Bran Flakes, 2/3 cup 33 106 4 0 26 5 15 5 78 182 191

Ralston Purina (about 1 ounce)

Cereals, ready-to-eat, corn flakes 1 cup 28 102 2 0 24 1 1 9 3 11 25(Kellogg’s) (1 ounce)

Cereals, ready-to-eat, rice, puffed, fortified 2 cups 28 113 2 0 25 0 2 9 7 27 32(1 ounce)

Cereals, ready-to-eat, wheat, puffed, 2 cups 24 87 3 0 19 1 7 8 35 85 83fortified (about 1 ounce)

CRACKERS

Crackers, crispbread, rye 3 crispbreads or 30 110 2 0 25 5 9 1 23 81 96crackers

Crackers, matzo, plain 1 matzo (1 ounce) 28 112 3 0 24 1 4 1 7 25 32

Crackers, melba toast, plain 3 pieces 15 58 2 0 11 1 14 0 9 29 30

Crackers, saltines 6 small crackers 18 78 2 4 13 0 21 1 5 19 23

Crackers, saltines, fat-free, low-sodium 6 small saltines 30 118 3 0 25 1 7 2 8 34 34

Crackers, wheat, regular 6 small thin 12 57 1 2 8 0 6 0 7 26 22square crackers

Crackers, whole-wheat 6 small crackers 24 106 2 4 16 2 12 1 24 71 71

FLOUR

Buckwheat flour, whole-groat 1 cup 120 402 15 4 85 12 49 5 301 404 692

Corn flour, masa, enriched, yellow 1 cup 114 416 11 4 87 0 161 8 125 254 340

Cornmeal, whole-grain, yellow 1 cup 122 442 10 4 94 9 7 4 155 294 350

Peanut flour, defatted 1 cup 60 196 31 0 21 9 84 1 222 456 774

Potato flour 1 cup 160 571 11 1 133 9 104 2 104 269 1,602

Rice flour, white 1 cup 158 578 9 2 127 4 16 1 55 155 120

Rye flour, medium 1 cup 102 361 10 2 79 15 24 2 77 211 347

Semolina (wheat), enriched 1 cup 167 601 21 2 122 7 28 7 78 227 311

Soy flour, defatted 1 cup 100 329 47 1 38 18 241 9 290 674 2,384

Wheat flour, durum 1 cup 192 651 26 5 137 (-) 65 7 276 975 827

Wheat flour, white, all-purpose, enriched, 1 cup 125 455 13 1 95 3 19 6 28 135 134bleached

Wheat flour, white, all-purpose, self- 1 cup 125 442 12 1 93 3 422 6 24 745 155rising, enriched

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1 1 0 1 9 0 0.1 0.0 0 0 0.0 5 0.0 19 2 0 0 0 0 0

304 1 0 1 (-) 17 0.4 0.5 6 0 0.1 115 2.0 1,440 432 0 0 0 0 0

298 0 0 0 1 14 0.4 0.4 5 0 0.5 99 0.0 700 210 0 0 0 0 0

1 0 0 0 3 0 0.7 0.5 10 0 0.0 5 0.0 0 0 0 0 0 0 0

1 1 0 0 29 0 0.6 0.4 8 0 0.0 8 0.0 0 0 0 0 0 0 0

79 1 0 1 11 0 0.0 0.0 0 0 0.0 9 0.0 0 0 0 0 0 0 0

1 0 0 0 10 0 0.1 0.1 1 0 0.0 33 0.0 0 0 0 0 0 0 0

124 0 0 0 5 0 0.1 0.0 1 0 0.0 19 0.0 0 0 0 0 0 0 0

234 0 0 0 2 0 0.1 0.1 1 0 0.0 22 0.0 0 0 0 0 0 0 0

191 0 0 0 6 0 0.1 0.2 2 0 0.0 37 0.0 0 0 0 0 0 0 0

95 0 0 0 1 0 0.1 0.0 1 0 0.0 5 0.0 0 0 0 0 0 0 0

158 0 0 0 3 0 0.0 0.0 1 0 0.0 7 0.0 0 0 0 0 0 0 0

13 4 1 2 7 0 0.5 0.2 7 1 0.7 65 0.0 0 0 1 1 1 1 0

6 2 0 1 0 0 1.6 0.9 11 1 0.4 213 0.0 535 54 0 1 1 2 0

43 2 0 1 19 0 0.5 0.2 4 1 0.4 31 0.0 572 57 1 1 1 2 0

108 3 1 3 4 0 0.4 0.3 16 2 0.3 149 0.0 0 0 0 0 0 0 0

88 1 0 1 2 6 0.4 0.1 6 1 1.2 40 0.0 0 0 0 0 0 0 0

0 1 0 2 24 0 0.2 0.0 4 1 0.7 6 0.0 0 0 0 1 1 1 0

3 2 0 6 36 0 0.3 0.1 2 1 0.3 19 0.0 0 0 1 0 0 1 0

2 2 0 1 0 0 1.4 1.0 10 1 0.2 257 0.0 0 0 0 0 0 1 0

20 2 4 3 2 0 0.7 0.3 3 2 0.6 305 0.0 40 4 0 0 0 1 0

4 8 1 6 172 0 0.8 0.2 13 2 1.0 83 0.0 0 0 0 1 1 2 0

3 1 0 1 42 0 1.0 0.6 7 1 0.1 193 0.0 0 0 0 0 0 1 0

1,587 1 0 1 43 0 1.0 0.5 7 0 0.0 192 0.0 0 0 0 0 0 1 0

(continues)

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(μg)

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(mg)

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(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

FLOUR (continued ) Serving size

Wheat flour, white, cake, enriched 1 cup 137 496 11 1 107 2 19 10 22 116 144

Wheat flour, whole-grain 1 cup 120 407 16 2 87 15 41 5 166 415 486

GRAINS

Amaranth 1/2 cup 98 365 14 6 65 15 149 7 259 444 357

Barley, pearled, cooked 1/2 cup 79 97 2 0 22 3 9 1 17 42 73

Buckwheat groats, roasted, cooked 1/2 cup 84 77 3 1 17 2 6 1 43 59 74

Bulgur (wheat) 1/2 cup 91 76 3 0 17 4 9 1 29 36 62

Hominy, canned, white (corn) 1/2 cup 83 59 1 1 12 2 8 1 13 29 7

Millet, cooked 1/2 cup 87 104 3 1 21 1 3 1 38 87 54

Flax seed 1/2 cup 77 381 15 26 26 22 154 5 280 386 528

Popcorn, air-popped 2 cups 16 61 2 1 12 2 2 0 21 48 48

Quinoa 1/2 cup 85 318 11 5 59 5 51 8 179 349 629

Rice bran, crude 1/2 cup 59 186 8 12 29 12 34 11 461 989 876

Rice, brown, long-grain, cooked 1/2 cup 98 108 3 1 22 2 10 0 42 81 42

Rice, white, long-grain, regular, cooked 1/2 cup 79 103 2 0 22 0 8 1 9 34 28

Rye 1/2 cup 85 283 12 2 59 12 28 2 102 316 223

Sorghum 1/2 cup 96 325 11 3 72 0 27 4 0 276 336

Triticale 1/2 cup 96 323 13 2 69 0 36 2 125 344 319

Wheat bran, crude 1/2 cup 29 63 5 1 19 12 21 3 177 294 343

Wild rice, cooked 1/2 cup 82 83 3 0 17 1 2 0 26 67 83

PASTA

Couscous, cooked 1/2 cup 79 88 3 0 18 1 6 0 6 17 46

Macaroni, cooked, enriched 1/2 cup 70 99 3 0 20 1 5 1 13 38 22

Noodles, egg, cooked, enriched 1/2 cup 80 106 4 1 20 1 10 1 15 55 22

Noodles, Japanese, soba, cooked 1/2 cup 57 56 3 0 12 0 2 0 5 14 20

Noodles, Japanese, somen, cooked 1/2 cup 88 115 4 0 24 0 7 0 2 24 26

Pasta, fresh-refrigerated, plain, cooked 1/2 cup 70 92 4 1 17 0 4 1 13 44 17

Spaghetti, cooked, enriched, without 1/2 cup 70 99 3 0 20 1 5 1 13 38 22

added salt

Spaghetti, whole-wheat, cooked 1/2 cup 70 87 4 0 19 3 11 1 21 62 31

452 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Fibe

r (g

)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


3 1 0 1 7 0 1.0 0.6 9 1 0.0 211 0.0 0 0 0 0 0 1 0

6 4 0 5 85 0 0.5 0.3 8 1 0.4 53 0.0 0 0 1 0 0 1 0

20 3 1 2 0 4 0.1 0.2 1 1 0.2 48 0.0 0 0 1 2 1 3 0

2 1 0 0 7 0 0.1 0.0 2 0 0.1 13 0.0 5 1 0 0 0 0 0

3 1 0 0 2 0 0.0 0.0 1 0 0.1 12 0.0 0 0 0 0 0 0 0

5 1 0 1 1 0 0.1 0.0 1 0 0.1 16 0.0 0 0 0 0 0 0 0

173 1 0 0 2 0 0.0 0.0 0 0 0.0 1 0.0 0 0 0 0 0 0 0

2 1 0 0 1 0 0.1 0.1 1 0 0.1 17 0.0 0 0 0 0 0 0 0

26 3 1 2 4 1 0.1 0.1 1 1 0.7 215 0.0 0 0 4 2 5 19 0

1 0 0 0 2 0 0.0 0.0 0 0 0.0 4 0.0 31 3 0 0 0 1 0

18 3 1 2 0 0 0.2 0.3 2 1 0.2 42 0.0 0 0 0 0 1 2 0

3 4 0 8 9 0 1.6 0.2 20 4 2.4 37 0.0 0 0 4 2 4 4 0

5 1 0 1 10 0 0.1 0.0 1 0 0.1 4 0.0 0 0 1 0 0 0 0

1 0 0 0 6 0 0.1 0.0 1 0 0.1 46 0.0 0 0 0 0 0 0 0

5 3 0 2 30 0 0.3 0.2 4 1 0.2 51 0.0 0 0 2 0 0 1 0

6 0 0 0 0 0 0.2 0.1 3 0 0.0 0 0.0 0 0 0 0 1 1 0

5 3 0 3 0 0 0.4 0.1 1 1 0.1 70 0.0 0 0 1 0 0 1 0

1 2 0 3 23 0 0.2 0.2 4 1 0.4 23 0.0 0 0 1 0 0 1 0

2 1 0 0 1 0 0.0 0.1 1 0 0.1 21 0.0 0 0 0 0 0 0 0

4 0 0 0 22 0 0.0 0.0 1 0 0.0 12 0.0 0 0 0 0 0 0 0

1 0 0 0 15 0 0.1 0.1 1 0 0.0 49 0.0 0 0 0 0 0 0 0

6 0 0 0 17 0 0.1 0.1 1 0 0.0 51 0.1 16 5 0 0 0 0 26

34 0 0 0 0 0 0.1 0.0 0 0 0.0 4 0.0 0 0 0 0 0 0 0

142 0 0 0 0 0 0.0 0.0 0 0 0.0 2 0.0 0 0 0 0 0 0 0

4 0 0 0 0 0 0.1 0.1 1 0 0.0 45 0.1 14 4 0 0 0 0 23

1 0 0 0 15 0 0.1 0.1 1 0 0.0 49 0.0 0 0 0 0 0 0 0

2 1 0 1 18 0 0.1 0.0 0 0 0.1 4 0.0 0 0 0 0 0 0 0


Cho

lest

erol

(m

g)

Poly

unsa

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ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

HIGH-PROTEIN FOODS

MEAT Serving Size

Beef

Chuck, arm pot roast, trimmed to 1/4″ fat, 3 oz 85 296 23 22 0 9 3 16 184 207choice, braised

Cured, corned brisket, cooked 3 oz 85 213 15 16 0 7 2 10 106 123

Flank, trimmed to 0″ fat, choice, braised 3 oz 85 224 23 14 0 5 3 20 218 286

Ground, extra lean, baked, medium 3 oz 85 213 21 14 0 6 2 14 105 190

Ground, regular, baked, medium 3 oz 85 244 20 18 0 9 2 13 116 188

Rib, eye, small end (ribs 10-12), trimmed 3 oz 85 261 21 19 0 11 2 20 156 292to 1/4″ fat, choice, broiled

Rib, shortribs, choice, braised 3 oz 85 400 18 36 0 10 2 13 138 190

Rib, whole (ribs 6-12), trimmed to 1/4″ fat, 3 oz 85 306 19 25 0 10 2 16 149 262choice, broiled

Round, bottom round, trimmed to 1/4″ fat, 3 oz 85 241 24 15 0 5 3 19 208 240choice, braised

Round, eye of round, trimmed to 1/4″ fat, 3 oz 85 205 23 12 0 5 2 20 175 305choice, roasted

Round, full cut, trimmed to 1/4″ fat, choice, 3 oz 85 204 23 12 0 5 2 21 202 333broiled

Round, top round, trimmed to 1/4″ fat, 3 oz 85 190 26 9 0 6 2 25 199 356choice, broiled

Short loin, porterhouse steak, separable 3 oz 85 183 22 10 0 6 3 23 179 312lean only, trimmed to 1/4″ fat, choice, broiled

Short loin, T-bone steak, trimmed to 1/4″ 3 oz 85 263 20 20 0 7 2 20 156 273fat, choice, broiled

Tenderloin, trimmed to 1/4″ fat, choice, 3 oz 85 258 21 19 0 7 3 22 178 310broiled

Top sirloin, trimmed to 1/4″ fat, choice, 3 oz 85 229 23 14 0 9 3 24 187 309broiled

Lamb

Ground, broiled 3 oz 85 241 21 17 0 19 2 20 171 288

Leg, shank half, trimmed to 1/4″ fat, choice, 3 oz 85 191 22 11 0 9 2 21 168 277roasted

Loin, trimmed to 1/4″ fat, choice, broiled 3 oz 85 269 21 20 0 17 2 20 167 278

Shoulder, whole (arm and blade), trimmed 3 oz 85 292 24 21 0 21 2 20 158 211to 1/4″ fat, choice, braised

Ostrich

Top loin, cooked 3 oz 85 130 24 3 0 5 3 (-) (-) (-)

454 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

50 6 0 0 (-) 0 0.1 0.2 3 0 0.2 8 2.5 0 0 0 9 9 1 84

964 4 0 0 (-) 0 0.0 0.1 3 0 0.2 5 1.4 0 0 0 5 8 1 83

60 5 0 0 (-) 0 0.1 0.2 4 0 0.3 8 2.8 0 0 (-) 6 6 0 61

42 5 0 0 (-) 0 0.0 0.2 4 0 0.2 8 1.5 0 0 (-) 5 6 1 70

51 4 0 0 16 0 0.0 0.1 4 0 0.2 8 2.0 0 0 (-) 7 8 1 74

54 5 0 0 (-) 0 0.1 0.2 4 0 0.3 6 2.6 0 0 (-) 8 8 1 71

43 4 0 0 (-) 0 0.0 0.1 2 0 0.2 4 2.2 0 0 0 15 16 1 80

53 4 0 0 (-) 0 0.1 0.1 3 0 0.2 5 2.4 0 0 (-) 10 11 1 70

43 4 0 0 (-) 0 0.1 0.2 3 0 0.3 9 2.0 0 0 0 6 7 1 82

50 4 0 0 (-) 0 0.1 0.1 3 0 0.3 5 1.8 0 0 (-) 5 5 0 61

52 4 0 0 (-) 0 0.1 0.2 3 0 0.3 8 2.6 0 0 0 4 5 0 68

51 4 0 0 (-) 0 0.1 0.2 5 0 0.5 9 2.1 0 0 (-) 3 4 0 72

59 4 0 0 (-) 0 0.1 0.2 4 0 0.3 7 1.9 0 0 0 3 4 0 59

54 4 0 0 (-) 0 0.1 0.2 3 0 0.3 6 1.8 0 0 0 8 9 1 57

50 4 0 0 (-) 0 0.1 0.2 3 0 0.3 5 2.0 0 0 (-) 7 8 1 73

53 5 0 0 (-) 0 0.1 0.2 3 0 0.3 8 2.3 0 0 0 6 6 1 77

69 4 0 0 (-) 0 0.1 0.2 6 1 0.1 16 2.2 0 0 0 7 7 1 82

55 4 0 0 (-) 0 0.1 0.2 6 1 0.1 19 2.3 0 0 0 4 4 1 77

65 3 0 0 (-) 0 0.1 0.2 6 1 0.1 15 2.1 0 0 0 8 8 1 85

64 5 0 0 (-) 0 0.1 0.2 5 1 0.1 14 2.4 0 0 0 9 9 2 99

65 (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) 1 1 1 79


Cho

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(m

g)

Poly

unsa

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fat

(g)

Mon

ouns

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fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

Serving Size

Pork

Backribs, roasted 3 oz 85 315 21 25 0 38 1 18 166 268

Bacon, cooked: broiled, pan-fried, or 3 strips 19 109 6 9 0 2 0 5 64 93roasted

Canadian-style bacon, grilled 3 oz 70 129 17 6 1 7 1 15 206 271

Feet, cured, pickled 3 oz 85 173 11 14 0 27 0 3 29 260

Ground, cooked 3 oz 85 252 22 18 0 19 1 20 192 308

Ham, boneless, regular (approximately 3 oz 85 151 19 8 0 7 1 19 239 34811% fat), roasted

Leg (ham), whole, roasted 3 oz 85 232 23 15 0 12 1 19 224 299

Loin, center rib (chops), bone-in, braised 3 oz 85 213 23 13 0 21 1 15 150 329

Loin, sirloin (chops), bone-in, braised 3 oz 85 208 22 13 0 15 1 16 148 276

Loin, tenderloin, broiled 3 oz 85 171 25 7 0 4 1 30 247 377

Loin, whole, braised 3 oz 85 203 23 12 0 18 1 16 154 318

Veal

Ground, broiled 3 oz 85 146 21 6 0 14 1 20 184 286

Leg (top round), roasted 3 oz 85 136 24 4 0 5 1 24 199 331

Loin, roasted 3 oz 85 184 21 10 0 16 1 21 180 276

Rib, roasted 3 oz 85 194 20 12 0 9 1 19 167 251

Sirloin, roasted 3 oz 85 172 21 9 0 11 1 22 190 298

Variety meats

Brain, simmered 3 oz 85 136 9 11 0 8 2 12 299 204

Heart (beef), simmered 3 oz 85 149 24 5 0 5 6 21 212 198

Kidney (beef), cooked 3 oz 85 122 22 3 1 14 6 15 260 152

Liver (beef), braised 3 oz 85 137 21 4 3 6 6 17 343 200

Pancreas, braised 3 oz 85 230 23 15 0 14 2 18 385 209

Thymus, braised 3 oz 85 271 19 21 0 9 1 9 309 368

Sausages/luncheon/deli meats

Beef, lunch meat, thin sliced 3 oz 85 150 24 3 5 9 2 16 143 365

Bologna, beef and pork 3 oz 85 269 10 24 2 10 1 9 77 153

Bratwurst, pork 3 oz 85 256 12 22 2 37 1 13 127 180

Frankfurter, beef 1 frankfurter (5″) 45 142 5 13 1 9 1 1 39 75

Frankfurter, turkey 1 frankfurter 45 102 6 8 1 48 1 6 60 81

Italian sausage, pork 1 link, 4/lb 83 268 17 21 1 20 1 15 141 252

456 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

HIGH-PROTEIN FOODS (continued )

86 3 0 0 33 0 0.4 0.2 3 0 0.3 3 0.5 8 3 (-) 9 11 2 100

303 1 0 0 5 0 0.1 0.1 1 0 0.1 1 0.3 0 0 0 3 5 1 16

1,074 1 0 0 17 0 0.6 0.1 5 0 0.3 3 0.5 0 0 0 2 3 1 40

785 1 0 0 6 0 0 0 0 0 0.3 3 0 0 0 0 5 6 1 78

62 3 0 0 30 1 0.6 0.2 4 0 0.3 5 0.5 7 2 0 7 8 2 80

1,275 2 0 0 17 0 0.6 0.3 5 1 0.3 3 0.6 0 0 0 3 4 1 50

51 3 0 0 39 0 0.5 0.3 4 1 0.3 9 0.6 9 3 0 5 7 1 80

34 2 0 0 35 0 0.5 0.2 4 0 0.3 2 0.5 6 2 (-) 5 6 1 62

43 2 0 0 34 1 0.6 0.2 3 1 0.3 3 0.5 6 2 (-) 5 6 1 70

54 2 0 0 41 1 0.8 0.3 4 1 0.4 5 0.8 6 2 (-) 2 3 1 80

41 2 0 0 39 1 0.5 0.2 4 1 0.3 3 0.5 6 2 0 4 5 1 68

71 3 0 0 (-) 0 0.1 0.2 7 1 0.3 9 1.1 0 0 0 3 2 0 88

58 3 0 0 (-) 0 0.1 0.3 8 1 0.3 14 1.0 0 0 0 2 1 0 88

79 3 0 0 (-) 0 0.0 0.2 8 1 0.3 13 1.1 0 0 0 4 4 1 88

78 3 0 0 (-) 0 0.0 0.2 6 1 0.2 11 1.2 0 0 0 5 5 1 94

71 3 0 0 (-) 0 0.1 0.3 8 1 0.3 13 1.2 0 0 0 4 3 1 87

102 1 0 0 (-) 1 0.1 0.1 2 0 0.2 6 7.3 0 0 2 2 2 1 1,746

53 3 1 0 33 1 0.1 0.3 3 1 0.2 2 12 0 0 1 1 1 1 164

114 4 1 0 239 1 0.2 3.4 5 1 0.4 83 44 1,055 317 0 1 1 1 329

60 5 4 0 (-) 20 0.2 3.5 9 4 0.8 184 60.4 30,327 9,012 (-) 2 1 1 331

51 4 0 0 (-) 17 0.2 0.4 3 4 0.2 3 14.1 0 0 (-) 5 5 3 223

99 2 0 0 (-) 26 0.1 0.2 2 2 0.1 1 1.3 0 0 (-) 7 7 4 250

1,224 3 0 0 24 0 0.1 0.2 4 0 0.3 9 2 0 0 0 1 1 0 35

867 2 0 0 10 0 0.1 0.1 2 0 0.2 4 1.1 0 0 0 9 11 2 47

474 2 0 0 18 1 0.4 0.2 3 0 0.2 2 0.8 0 0 0 8 10 2 51

462 1 0 0 6 0 0.0 0.0 1 0 0.1 2 0.7 0 0 0 5 6 1 27

642 1 0 0 7 0 0.0 0.1 2 0 0.1 4 0.1 0 0 0 3 3 2 48

765 2 0 0 18 2 0.5 0.2 3 0 0.3 4 1.1 0 0 0 8 10 3 65


Cho

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(m

g)

Poly

unsa

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fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

Serving Size

Sausages/luncheon/deli meats (continued )

Luncheon meat, jellied, beef 3 oz 85 94 16 3 0 9 3 15 118 342

Mortadella, pork 3 oz 85 265 14 22 3 15 1 9 83 139

Pastrami, beef 3 oz 85 297 15 25 3 8 2 15 128 194

Pastrami, turkey 3 oz 85 120 16 5 1 8 1 12 170 221

Pepperoni, pork, beef 3 oz 85 422 18 37 2 8 1 14 101 295

Pork, lunch meat, thin sliced 3 oz 85 300 11 27 2 8 1 12 73 172

Pork sausage, fresh, cooked 3 oz 85 314 17 27 1 27 1 14 156 307

Salami, beef 3 oz 85 223 13 18 2 8 2 12 96 191

Turkey roll, light meat 3 oz 85 125 16 6 0 34 1 14 156 213

Game meats

Antelope, roasted 3 oz 85 128 25 2 0 3 4 24 179 316

Bear, simmered 3 oz 85 220 28 11 0 4 9 20 145 224

Beaver, roasted 3 oz 85 180 30 6 0 19 9 25 248 343

Beefalo, roasted 3 oz 85 160 26 5 0 20 3 0 213 390

Bison, roasted 3 oz 85 122 24 2 0 7 3 22 178 307

Boar, wild, roasted 3 oz 85 136 24 4 0 14 1 23 114 337

Buffalo, water, roasted 3 oz 85 111 23 2 0 13 2 28 187 266

Caribou, roasted 3 oz 85 142 25 4 0 19 5 23 198 264

Deer, roasted 3 oz 85 134 26 3 0 6 4 20 192 285

Elk, roasted 3 oz 85 124 26 2 0 4 3 20 153 279

Goat, roasted 3 oz 85 122 23 3 0 14 3 0 171 344

Hare, stewed 3 oz 85 147 28 3 0 15 4 26 204 291

Moose, roasted 3 oz 85 114 25 1 0 5 4 20 150 284

Muskrat, roasted 3 oz 85 199 26 10 0 31 6 22 230 272

Opossum, roasted 3 oz 85 188 26 9 0 14 4 29 236 372

Rabbit, domesticated, roasted 3 oz 85 167 25 7 0 16 2 18 224 326

Raccoon, roasted 3 oz 85 217 25 12 0 12 6 26 222 338

Squirrel, roasted 3 oz 85 147 26 4 0 3 6 24 179 299

POULTRY

Chicken

Broilers or fryers, breast, meat and skin, 3 oz 85 168 25 7 0 12 1 23 182 209roasted

Broilers or fryers, breast, meat only, 3 oz 85 141 27 3 0 13 1 25 196 220roasted

458 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


1,124 3 0 0 14 0 0.1 0.2 4 1 0.2 6 4.4 0 0 (-) 1 1 0 29

1,060 2 0 0 19 0 0.1 0.1 2 0 0.1 3 1.3 0 0 0 8 10 3 48

1,044 4 0 0 9 0 0.1 0.1 4 0 0.2 6 1.5 0 0 0 9 12 1 79

890 2 0 0 14 0 0.0 0.2 3 0 0.2 4 0.2 0 0 0 2 2 1 46

1,733 2 0 0 20 0 0.3 0.2 4 2 0.2 3 2.1 0 0 0 14 18 4 67

1,100 1 0 0 24 0 0.3 0.1 2 0 0.2 5 1 0 0 0 10 13 3 47

1,101 2 0 0 15 2 0.6 0.2 4 1 0.3 2 1.5 0 0 0 9 12 3 71

1,000 2 0 0 12 0 0.1 0.2 3 1 0.2 2 2.6 0 0 0 8 8 1 55

416 1 0 0 19 0 0.1 0.2 6 0 0.3 3 0.2 0 0 0 2 2 1 37

46 1 0 0 (-) 0 0.2 0.6 (-) (-) (-) (-) (-) 0 0 (-) 1 1 0 107

60 9 0 (-) (-) 0 0.1 0.7 3 (-) 0.2 5 2.1 0 0 0 3 5 2 83

50 2 0 (-) (-) 3 0.0 0.3 2 1 0.4 9 7.1 0 0 1 2 2 1 99

70 5 (-) (-) (-) 8 0.0 0.1 4 0 (-) 15 2.2 0 0 (-) 2 2 0 49

48 3 0 0 (-) 0 0.1 0.2 3 (-) 0.3 7 2.4 0 0 0 1 1 0 70

51 3 0 (-) (-) 0 0.3 0.1 4 (-) 0.4 5 0.6 0 0 0 1 1 1 65

48 2 0 (-) (-) 0 0.0 0.2 5 0 0.4 8 1.5 0 0 (-) 1 0 0 52

51 4 0 0 (-) 3 0.2 0.8 5 2 0.3 4 5.6 0 0 0 1 1 1 93

46 2 0 0 (-) 0 0.2 0.5 6 (-) (-) (-) (-) 0 0 (-) 1 1 1 95

52 3 0 0 (-) 0 (-) (-) (-) (-) (-) (-) (-) 0 0 (-) 1 0 0 62

73 4 0 0 (-) 0 0.1 0.5 3 (-) 0.0 4 1.0 0 0 0 1 1 0 64

38 2 0 13 0 0 0.0 0.1 5 (-) 0.3 7 5 0 0 1 1 1 1 104

59 3 0 0 (-) 4 0.0 0.3 4 (-) 0.3 3 5.4 0 0 0 0 0 0 66

81 2 0 0 (-) 6 0.1 0.6 6 1 0.4 9 7.1 0 0 (-) 0 0 0 103

49 2 0 (-) (-) 0 0.1 0.3 7 (-) 0.4 9 7.1 0 0 1 1 3 3 110

40 2 0 0 (-) 0 0.1 0.2 7 1 0.4 9 7.1 0 0 (-) 2 2 1 70

67 2 0 (-) (-) 0 0.5 0.4 4 (-) 0.4 9 7.1 0 0 1 3 4 2 82

101 2 0 0 (-) 0 0.1 0.2 4 1 0.3 8 5.5 0 0 1 1 1 1 103

61 1 0 0 (-) 0 0.1 0.1 11 1 0.5 3 0.3 79 23 0 2 3 1 72

64 1 0 0 24 0 0.0 0.1 12 1 0.5 3 0.3 18 5 0 1 1 1 73


Cho

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erol

(m

g)

Poly

unsa

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fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

Serving Size

Chicken (continued )

Broilers or fryers, dark meat, meat and 3 oz 85 215 22 13 0 13 1 19 143 187skin, roasted

Broilers or fryers, dark meat, meat only, 3 oz 85 174 23 8 0 13 1 21 166 206roasted

Broilers or fryers, drumstick, meat and 3 oz 85 183 23 9 0 10 1 19 148 194skin, roasted

Broilers or fryers, meat only, roasted 3 oz 85 161 25 6 0 13 1 21 166 206

Broilers or fryers, thigh, meat and skin, 3 oz 85 210 21 13 0 10 1 19 148 189roasted

Broilers or fryers, wing, meat and skin, 3 oz 85 246 23 17 0 13 1 16 128 156roasted

Cornish gamehens,meat and skin, roasted 3 oz 85 221 19 16 0 11 1 15 124 209

Liver, simmered 3 oz 85 133 21 5 1 12 7 18 265 119

Pâté, chicken liver, canned 3 oz 85 171 11 11 6 9 8 11 149 81

Turkey

Breast, meat and skin, roasted 3 oz 85 161 24 6 0 18 1 23 179 245

Breast, meat only, roasted 3 oz 85 93 19 1 0 6 0 17 195 263

Dark meat, roasted 3 oz 85 159 24 6 0 27 2 20 173 246

Ground, cooked 3 oz 85 200 23 11 0 21 2 20 167 229

Leg, meat and skin, roasted 3 oz 85 177 24 8 0 27 2 20 169 238

Thigh, pre-basted, meat and skin, roasted 3 oz 85 133 16 7 0 7 1 14 145 205

Wing, meat and skin, roasted 3 oz 85 195 23 11 0 20 1 21 167 226

Duck

Meat and skin, roasted 3 oz 85 286 16 24 0 9 2 14 133 173

Meat only, roasted 3 oz 85 171 20 10 0 10 2 17 173 214

Goose

Meat and skin, roasted 3 oz 85 259 21 19 0 11 2 19 229 280

Meat only, roasted 3 oz 85 202 25 11 0 12 2 21 263 330

Pâté de foie gras, canned (goose liver 3 oz 85 393 10 37 4 60 5 11 170 117pâté), smoked

EGGS

Egg substitute, liquid 1/2 cup 126 105 15 4 1 67 3 11 152 414

Egg, white, raw 2 large whites 67 33 7 0 1 4 0 7 9 95

Egg, whole, raw, fresh 1 large egg 50 75 6 5 1 25 1 5 89 61

Egg. yolk, raw 1 large yolk 17 59 3 6 0 23 1 1 81 16

460 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


74 2 0 0 (-) 0 0.1 0.2 5 1 0.3 6 0.2 171 49 (-) 4 5 3 78

79 2 0 0 (-) 0 0.1 0.2 6 1 0.3 7 0.3 61 19 0 2 3 2 79

76 2 0 0 (-) 0 0.1 0.2 5 1 0.3 7 0.3 85 25 0 3 4 2 77

73 2 0 (-) 0 0.1 0.2 8 1 0.4 5 0.3 45 14 0 2 2 2 1 76

71 2 0 0 (-) 0 0.1 0.2 5 1 0.3 6 0.2 140 41 0 4 5 3 79

70 2 0 0 (-) 0 0.0 0.1 6 1 0.4 3 0.2 134 40 0 5 6 4 71

54 1 0 0 (-) 0 0.1 0.2 5 1 0.3 2 0.2 90 27 0 4 7 3 112

43 4 0 0 (-) 13 0.1 1.5 4 5 0.5 655 16.5 13,919 4,176 1 2 1 1 536

328 2 0 0 39 9 0.0 1.2 6 2 0.2 273 6.9 616 185 1 3 4 2 333

54 2 0 0 (-) 0 0.0 0.1 5 1 0.4 5 0.3 0 0 (-) 2 2 2 63

1,216 1 0 0 26 0 0.0 0.1 7 0 0.3 3 2 0 0 0 0 0 0 35

67 4 0 0 35 0 0.1 0.2 3 1 0.3 8 0.3 0 0 1 2 1 2 72

91 2 0 0 (-) 0 0.0 0.1 4 1 0.3 6 0.3 0 0 0 3 4 3 87

65 4 0 0 (-) 0 0.1 0.2 3 1 0.3 8 0.3 0 0 0 3 2 2 72

371 4 0 0 (-) 0 0.1 0.2 2 1 0.2 5 0.2 0 0 (-) 2 2 2 53

52 2 0 0 (-) 0 0.0 0.1 5 0 0.4 5 0.3 0 0 0 3 4 3 69

50 2 0 0 (-) 0 0.1 0.2 4 1 0.2 5 0.3 178 54 1 8 11 3 71

55 2 0 0 (-) 0 0.2 0.4 4 1 0.2 9 0.3 65 20 1 4 3 1 76

59 2 0 0 (-) 0 0.1 0.3 4 1 0.3 2 0.3 59 18 1 6 9 2 77

65 3 0 0 (-) 0 0.1 0.3 3 2 0.4 10 0.4 34 10 (-) 4 4 1 82

593 1 0 0 (-) 2 0.1 0.3 2 1 0.1 51 8.0 2,835 851 (-) 12 22 1 128

222 2 0 0 31 0 0.1 0.4 0 3 0.0 19 0.4 2,711 271 1 1 1 2 1

109 0 0 0 12 0 0.0 0.3 0 0 0.0 2 0.1 0 0 0 0 0 0 0

63 1 0 0 15 0 0.0 0.3 0 1 0.1 24 0.5 318 96 1 2 2 1 213

7 1 0 0 7 0 0.0 0.1 0 1 0.1 24 0.5 323 97 1 2 0 1 213


Cho

lest

erol

(m

g)

Poly

unsa

tura

ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

FINFISH AND SHELLFISH Serving Size

Finfish (lean)

Bass, sea, mixed species, cooked, dry heat 3 oz 85 105 20 2 0 11 0 45 211 279

Cod, Atlantic, cooked, dry heat 3 oz 85 89 19 1 0 12 0 36 117 207

Flounder (and sole species), cooked, 3 oz 85 99 21 1 0 15 0 49 246 292dry heat

Halibut, Atlantic and Pacific, cooked, 3 oz 85 119 23 2 0 51 1 91 242 490dry heat

Ocean perch, Atlantic, cooked, dry heat 3 oz 85 103 20 2 0 116 1 33 235 298

Perch, mixed species, cooked, dry heat 3 oz 85 99 21 1 0 87 1 32 218 292

Pike, northern, cooked, dry heat 3 oz 85 96 21 1 0 62 1 34 240 281

Roughy, orange, cooked, dry heat 3 oz 85 76 16 1 0 32 0 32 218 327

Snapper, mixed species, cooked, dry heat 3 oz 85 109 22 1 0 34 0 31 171 444

Tuna, light, canned in water, without salt, 3 oz 85 99 22 1 0 9 1 23 139 201

drained solids

Finfish (moderate fat)

Bass, freshwater, mixed species, cooked, 3 oz 85 124 21 4 0 88 2 32 218 388

dry heat

Catfish, channel, wild, cooked, dry heat 3 oz 85 93 15 3 0 8 0 24 260 356

Salmon, chinook, smoked (lox), regular 3 oz 85 99 16 4 0 9 1 15 139 149

Salmon, coho, wild, cooked, moist heat 3 oz 85 156 23 6 0 39 1 30 253 387

Salmon, pink, cooked, dry heat 3 oz 85 127 22 4 0 14 1 28 251 352

Salmon, sockeye, canned, drained solids 3 oz 85 130 17 6 0 203 1 25 277 320with bone

Swordfish, cooked, dry heat 3 oz 85 132 22 4 0 5 1 29 286 314

Trout, rainbow, wild, cooked, dry heat 3 oz 85 128 19 5 0 73 0 26 229 381

Tuna, fresh, bluefin, cooked, dry heat 3 oz 85 156 25 5 0 9 1 54 277 275

Tuna, light, canned in oil, without salt, 3 oz 85 168 25 7 0 11 1 26 264 176

drained solids

Finfish (high fat)

Mackerel, Atlantic, cooked, dry heat 3 oz 85 223 20 15 0 13 1 82 236 341

Salmon, Atlantic, wild, cooked, dry heat 3 oz 85 155 22 7 0 13 1 31 218 534

Salmon, chinook, cooked, dry heat 3 oz 85 196 22 11 0 24 1 104 315 429

Salmon, sockeye, cooked, dry heat 3 oz 85 184 23 9 0 6 0 26 235 319

Sardine, Atlantic, canned in oil, drained 3 oz 85 177 21 10 0 325 2 33 417 338solids with bone

Smelt, rainbow, cooked, dry heat 3 oz 85 105 19 3 0 65 1 32 251 316

Trout, mixed species, cooked, dry heat 3 oz 85 162 23 7 0 47 2 24 267 394

462 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


74 0 0 0 40 0 0.1 0.1 2 1 0.4 5 0.3 181 54 (-) 1 0 1 45

66 0 0 0 32 1 0.1 0.1 2 0 0.2 7 0.9 39 12 0 0 0 0 47

89 1 0 0 49 0 0.1 0.1 2 0 0.2 8 2.1 32 9 2 0 0 1 58

59 0 0 0 40 0 0.1 0.1 6 0 0.3 12 1.2 152 46 1 0 1 1 35

82 1 0 0 47 1 0.1 0.1 2 0 0.2 9 1.0 39 12 (-) 0 1 0 46

67 1 0 1 14 1 0.1 0.1 2 1 0.1 5 1.9 27 9 (-) 0 0 0 98

42 1 0 0 14 3 0.1 0.1 2 1 0.1 15 2.0 69 20 (-) 0 0 0 43

69 1 0 0 40 0 0.1 0.2 3 1 0.3 7 2.0 69 20 (-) 0 1 0 22

48 0 0 0 42 1 0.0 0.0 0 1 0.4 5 3.0 98 30 (-) 0 0 1 40

43 1 0 0 68 0 0.0 0.1 11 0 0.3 3 2.5 48 14 0 0 0 0 26

77 1 0 1 14 2 0.1 0.1 1 1 0.1 14 1.9 98 30 (-) 1 2 1 74

42 0 0 0 12 1 0.1 0.0 2 1 0.0 9 2.4 42 13 (-) 1 1 1 62

1,700 0 0 0 32 0 0.0 0.1 4 1 0.2 2 2.8 75 22 (-) 1 2 1 20

45 0 0 0 39 1 0.1 0.1 7 1 0.5 8 3.8 92 27 (-) 1 2 2 48

73 1 0 0 49 0 0.2 0.1 7 1 0.2 4 2.9 116 35 (-) 1 1 1 57

457 1 0 0 30 0 0.0 0.2 5 0 0.3 8 0.3 150 45 1 1 3 2 37

98 1 0 0 52 1 0.0 0.1 10 0 0.3 2 1.7 116 35 (-) 1 2 1 43

48 0 0 0 11 2 0.1 0.1 5 1 0.3 16 5.4 43 13 (-) 1 1 2 59

43 1 0 0 40 0 0.2 0.3 9 1 0.4 2 9.2 2,142 643 (-) 1 2 2 42

43 1 0 0 65 0 0.0 0.1 11 0 0.1 5 1.9 66 20 (-) 1 3 2 15

71 1 0 0 44 0 0.1 0.4 6 1 0.4 1 16.2 153 46 (-) 4 6 4 64

48 1 0 0 40 0 0.2 0.4 9 2 0.8 25 2.6 37 11 (-) 1 2 3 60

51 0 0 0 40 3 0.0 0.1 9 1 0.4 30 2.4 422 127 (-) 3 5 2 72

56 0 0 0 32 0 0.2 0.1 6 1 0.2 4 4.9 178 54 (-) 2 4 2 74

430 1 0 0 45 0 0.1 0.2 4 1 0.1 10 7.6 191 57 0 1 3 4 121

65 2 0 1 40 0 0.0 0.1 2 1 0.1 4 3.4 49 14 (-) 0 1 1 77

57 1 0 1 14 0 0.4 0.4 5 2 0.2 13 6.3 54 16 (-) 1 4 2 63


Cho

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(m

g)

Poly

unsa

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ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

Serving Size

Shellfish

Abalone, mixed species, cooked, fried 3 oz 85 161 17 6 9 31 3 48 184 241

Clams, breaded and fried 3 oz 85 333 9 20 29 15 2 23 176 196

Crab, Alaska king, cooked, moist heat 3 oz 85 82 16 1 0 50 1 54 238 223

Crab, blue, canned 1/3 cup 45 44 9 0 0 45 0 17 117 168

Crayfish, mixed species, wild, cooked, 3 oz 85 70 14 1 0 51 1 28 230 252

moist heat

Lobster, northern, cooked, moist heat 3 oz 85 83 17 1 1 52 0 30 157 299

Mussel, blue, cooked, moist heat 3 oz 85 146 20 4 6 28 6 31 242 228

Octopus, common, cooked, moist heat 3 oz 85 139 25 2 4 90 8 51 237 536

Oysters, battered or breaded, and fried 3 oz 85 225 8 11 24 17 3 14 120 111

Scallops, breaded and fried 3 oz 85 228 9 11 23 11 1 19 173 173

Shrimp, mixed species, breaded and fried 3 oz 85 206 18 10 10 57 1 34 185 191

(about 11 shrimp)

Shrimp, mixed species, canned 1/4 cup 32 38 7 1 0 19 1 13 75 67

Shrimp, mixed species, cooked, moist heat 3 oz 85 84 18 1 0 33 3 29 116 155

Spiny lobster, mixed species, cooked, 3 oz 85 122 22 2 3 54 1 43 195 177

moist heat

464 Appendix

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


502 1 0 0 44 2 0.2 0.1 2 2 0.1 12 0.6 4 2 (-) 1 2 1 80

616 1 0 0 7 0 0.2 0.2 2 0 0.0 31 0.8 90 27 (-) 5 8 5 65

911 6 1 0 34 6 0.0 0.0 1 0 0.2 43 9.8 25 8 (-) 0 0 0 45

150 2 0 0 14 1 0.0 0.0 1 0 0.1 19 0.2 2 1 0 0 0 0 40

80 1 1 0 31 1 0.0 0.1 2 0 0.1 37 1.8 43 13 1 0 0 0 113

323 2 2 0 36 0 0.0 0.1 1 0 0.1 9 2.6 74 22 1 0 0 0 61

314 2 0 6 76 12 0.3 0.4 3 1 0.1 64 20.4 258 77 (-) 1 1 1 48

391 3 1 0 76 7 0.0 0.1 3 1 0.6 20 30.6 230 69 1 0 0 0 82

414 10 0 0 56 3 0.2 0.2 3 1 0.0 19 0.6 222 66 (-) 3 4 3 66

542 1 0 0 23 0 0.1 0.5 0 0 0.0 31 0.3 82 25 (-) 3 7 0 64

292 1 0 0 35 1 0.1 0.1 3 0 0.1 7 1.6 161 48 (-) 2 3 4 150

54 0 0 0 13 1 0.0 0.0 1 0 0.1 1 0.4 19 6 0 0 0 0 55

190 1 0 0 34 2 0.0 0.0 2 0 0.1 3 1.3 186 56 0 0 0 0 166

193 6 0 0 50 2 0.0 0.0 4 0 0.1 1 3.4 17 5 (-) 0 0 1 77


Cho

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(m

g)

Poly

unsa

tura

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fat

(g)

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ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

LEGUMES Serving Size

Alfalfa seeds, sprouted, raw 1 cup 33 10 1 0 1 1 11 0 9 23 26

Broad beans (fava beans), mature seeds, 1/2 cup 85 94 6 0 17 5 31 1 37 106 228cooked, boiled, without salt

Chickpeas (garbanzo beans, Bengal gram), 1/2 cup 82 134 7 2 22 6 40 2 39 138 239mature seeds, cooked, boiled, without salt

Common beans

Beans, black, mature seeds, cooked, 1/2 cup 86 114 8 0 20 7 23 2 60 120 305boiled, without salt

Beans, cranberry (Roman), mature seeds, 1/2 cup 89 120 8 0 22 9 44 2 44 119 342cooked, boiled, without salt

Beans, Great Northern, mature, boiled 1/2 cup 88 104 7 0 19 6 60 2 44 146 346

Beans, kidney, all types, mature seeds, 1/2 cup 89 112 8 0 20 6 25 3 40 126 357cooked, boiled, without salt

Beans, navy, mature, boiled, without salt 1/2 cup 91 129 8 0 24 6 64 2 54 143 335

Beans, pinto, mature seeds, cooked, 1/2 cup 86 117 7 0 22 7 41 2 47 137 400boiled, without salt

Beans, small white, mature seeds, cooked, 1/2 cup 90 127 8 1 23 9 65 3 61 151 414boiled, without salt

Dolichos beans

Beans, adzuki, mature seeds, cooked, 1/2 cup 115 147 9 0 28 0 32 2 60 193 612boiled, without salt

Black-eyed peas, mature seeds, cooked, 1/2 cup 86 100 7 1 17 3 22 3 82 121 321boiled, without salt

Lablab bean (hyacinth bean), mature, boiled 1/2 cup 97 113 8 1 20 (-) 39 4 79 116 327

Mung beans, mature seeds, cooked, 1/2 cup 101 106 7 0 19 8 27 1 48 100 269boiled, without salt

Mung beans, mature seeds, sprouted, 1/2 cup 62 13 1 0 3 0 7 0 9 17 63cooked, boiled, drained, without salt

Mung beans, mature seeds, sprouted, raw 1 cup 104 31 3 0 6 2 14 1 22 56 155

Other lentils & legumes

Lentils, mature seeds, cooked, boiled, 1/2 cup 99 115 9 0 20 8 19 3 36 178 365

without salt

Lima beans, large, mature seeds, cooked, 1/2 cup 94 108 7 0 20 7 16 2 40 104 478boiled, without salt

Peanuts, all types, raw 1/3 cup 48 273 12 24 8 4 44 2 81 181 340

Peanuts, all types, oil-roasted, with salt 1/3 cup 48 276 13 23 9 4 42 1 88 246 324(halves and whole)

Peanuts, all types, cooked, boiled, with 1/3 cup 59 189 8 13 13 5 33 1 61 118 107salt (shelled)

466 Appendix

Fibe

r (g

)

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


2 0 0 0 0 3 0.0 0.0 0 0 0.0 12 0.0 51 5 0 0 0 0 0

4 1 0 0 2 0 0.1 0.1 1 0 0.1 88 0.0 13 2 0 0 0 0 0

6 1 0 1 3 1 0.1 0.1 0 0 0.1 141 0.0 22 2 0 0 0 1 0

1 1 0 0 1 0 0.2 0.1 0 0 0.1 128 0.0 5 1 0 0 0 0 0

1 1 0 0 1 0 0.2 0.1 0 0 0.1 183 0.0 0 0 0 0 0 0 0

2 1 0 0 4 1 0.1 0.0 1 0 0.1 90 0.0 2 0 (-) 0 0 0 0

2 1 0 0 1 1 0.1 0.1 1 0 0.1 115 0.0 0 0 0 0 0 0 0

1 1 0 0 5 1 0.2 0.0 0 0 0.1 127 0.0 2 0 (-) 0 0 0 0

2 1 0 0 6 2 0.2 0.1 0 0 0.1 147 0.0 2 0 1 0 0 0 0

2 1 0 0 1 0 0.2 0.1 0 0 0.1 123 0.0 0 0 0 0 0 0 0

9 2 0 1 1 0 0.1 0.1 1 0 0.1 139 0.0 7 1 0 0 0 0 0

16 2 0 0 2 0 0.1 0.0 1 0 0.1 121 0.0 9 1 0 0 0 0 0

7 3 0 0 3 0 0.3 0.0 0 0 0.0 4 0.0 0 0 (-) 0 0 0 0

2 1 0 0 3 1 0.2 0.1 1 0 0.1 160 0.0 24 2 1 0 0 0 0

6 0 0 0 0 7 0.0 0.1 1 0 0.0 18 0.0 9 1 0 0 0 0 0

6 0 0 0 1 14 0.1 0.1 1 0 0.1 63 0.0 22 2 0 0 0 0 0

2 1 0 0 3 1 0.2 0.1 1 1 0.2 179 0.0 8 1 0 0 0 0 0

2 1 0 0 4 0 0.2 0.1 0 0 0.2 78 0.0 0 0 0 0 0 0 0

9 2 1 1 3 0 0.3 0.1 6 1 0.2 116 0.0 0 0 4 3 12 7 0

206 3 1 1 4 0 0.1 0.1 7 1 0.1 60 0.0 0 0 4 3 12 7 0

446 1 0 1 3 0 0.2 0.0 3 0 0.1 44 0.0 0 0 2 2 6 4 0


Cho

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(m

g)

Poly

unsa

tura

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fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

Serving Size

Other lentils & legumes (continued )

Peanut butter, chunk style, with salt 2 Tblsp 32 188 8 16 7 2 13 1 51 101 239

Peanut butter, smooth style, with salt 2 Tblsp 32 190 8 16 6 2 12 1 51 118 214

Peas, edible-podded, boiled without salt 1/2 cup 80 34 3 0 6 2 34 2 21 44 192

Peas, green, cooked without salt 1/2 cup 80 67 4 0 12 4 22 1 31 94 217

Peas, split, mature, boiled without salt 1/2 cup 98 116 8 0 21 8 14 1 35 97 355

Soybeans, mature, cooked, boiled, without salt 1/2 cup 86 149 14 8 9 5 88 4 74 211 443

Soybeans, mature seeds, sprouted, 1/2 cup 47 38 4 2 3 0 28 1 28 63 167cooked, steamed

Soybeans, mature seeds, sprouted, raw 1 cup 70 84 9 5 7 1 47 1 50 115 339

Soybeans, miso 1/2 cup 138 283 16 8 38 7 91 4 58 210 226

Soybeans, tempeh 1/2 cup 83 165 16 6 14 0 77 2 58 171 305

Soybeans, tofu, firm 1/2 cup 126 97 10 6 4 1 204 2 58 185 222

Soybeans, tofu, lite, firm 1/2 cup 125 46 8 1 1 0 45 1 12 101 79

Soybeans, tofu, soft 1/2 cup 124 76 8 5 2 0 138 1 33 114 149

NUTS & SEEDS

Almonds, dry roasted, without salt 1/3 cup 46 275 10 24 9 5 122 2 132 225 343added whole kernels

Beechnuts, dried 1 oz 28 163 2 14 9 (-) 0 1 0 0 288

Brazil nuts, dried, blanched 1/3 cup shelled 47 306 7 31 6 3 82 2 105 280 280(11 kernels)

Cashew nuts, dry roasted, without 1/3 cup halves 46 262 7 21 15 1 21 3 119 224 258salt added and whole

Chestnuts, European, roasted 1/3 cup 48 117 2 1 25 2 14 0 16 51 282

Ginkgo nuts, dried 1 oz 28 99 3 1 21 (-) 6 0 15 76 283

Hazelnuts (filberts) 1/3 cup whole 45 283 7 27 8 4 51 2 73 131 306

Lotus seeds, dried 1/4 cup 8 27 1 0 4 (-) 13 0 17 50 109

Macadamia nuts, dry roasted, without 1/3 cup whole 45 321 3 34 6 4 31 1 53 88 162salt added or halves

Pecans 1/3 cup halves 36 249 3 26 5 3 25 1 44 100 148Pistachio nuts, dry roasted, without salt added 1/3 cup 43 243 9 20 12 4 46 2 51 207 441

Safflower seed kernels, dried 1 oz 28 147 5 11 10 (-) 22 1 100 183 195

Sesame seeds, whole, dried 1/4 cup 36 206 6 18 8 4 351 5 126 226 168

Squash and pumpkin seed kernels, dried 1/4 cup 34 187 8 16 6 1 15 5 185 405 278

Squash and pumpkin seeds, whole, 1/4 cup 16 71 3 3 9 (-) 9 0 42 15 147roasted, without salt added

Sunflower seed kernels, dry roasted, 1/4 cup 32 186 6 16 8 3 22 1 41 370 272without salt added

Walnuts, English 1/3 cup halves 33 218 5 22 5 2 35 1 53 115 147

468 Appendix

Fibe

r (g

)

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)


156 1 0 1 2 0 0.0 0.0 4 0 0.1 29 0.0 0 0 3 3 8 5 0

149 1 0 0 2 0 0.0 0.0 4 0 0.1 24 0.0 0 0 3 3 8 4 0

3 0 0 0 0 38 0.1 0.0 0 0 0.1 23 0.0 104 11 0 0 0 0 0

2 1 0 0 1 11 0.2 0.0 2 0 0.2 51 0.0 478 48 0 0 0 0 0

2 1 0 0 1 0 0.2 0.0 1 1 0.0 64 0.0 7 1 0 0 0 0 0

1 1 0 1 6 1 0.1 0.2 0 0 0.2 46 0.0 8 1 2 1 2 4 0

5 0 0 0 0 4 0.1 0.0 1 0 0.0 38 0.0 5 0 0 0 0 1 0

10 1 0 0 0 11 0.2 0.1 1 1 0.1 120 0.0 8 1 0 1 1 3 0

5,015 5 1 1 2 0 0.1 0.3 1 0 0.3 45 0.0 120 12 0 1 2 5 0

5 2 1 1 7 0 0.1 0.1 4 0 0.2 43 0.8 569 57 0 1 1 4 0

10 1 0 1 12 0 0.1 0.1 0 0 0.1 42 0.0 10 1 0 1 1 3 0

106 0 0 (-) (-) 0 0.0 0.0 0 (-) 0.0 (-) 0.0 0 0 0 0 0 1 0

10 1 0 0 11 0 0.1 0.0 1 0 0.1 55 0.0 9 1 0 1 1 3 0

0 2 1 1 4 0 0.0 0.4 2 0 0.1 15 0.0 0 0 12 2 15 6 0

11 0 0 0 (-) 4 0.1 0.1 0 0 0.2 32 0.0 0 0 (-) 2 6 6 0

1 2 1 0 1,381 0 0.5 0.1 1 0 0.1 2 0.0 0 0 1 8 11 11 0

7 3 1 0 5 0 0.1 0.1 1 1 0.1 32 0.0 0 0 0 4 12 6 0

1 0 0 1 1 12 0.1 0.1 1 0 0.2 33 0.0 11 0 1 0 0 0 0

4 0 0 0 (-) 8 0.1 0.1 3 0 0.2 30 0.0 309 31 (-) 0 0 0 0

0 1 1 3 2 3 0.3 0.1 1 0 0.3 51 0.0 18 2 7 3 21 4 0

0 0 0 0 (-) 0 0.0 0.0 0 0 0.0 8 0.0 4 0 (-) 0 0 0 0

2 1 0 1 2 0 0.3 0.0 1 0 0.2 4 0.0 0 0 0 5 26 1 0

0 2 0 2 2 0 0.2 0.0 0 0 0.1 8 0.0 28 3 1 2 15 8 0

4 1 1 1 3 1 0.4 0.1 1 0 0.7 21 0.0 227 23 2 2 10 6 0

1 1 0 1 (-) 0 0.3 0.1 1 1 0.3 45 0.0 14 1 (-) 1 1 8 0

4 3 1 2 2 0 0.3 0.1 2 0 0.3 35 0.0 3 0 (-) 2 7 8 0

6 3 0 1 2 1 0.1 0.1 1 0 0.1 20 0.0 131 13 0 3 5 7 0

3 2 0 0 (-) 0 0.0 0.0 0 0 0.0 1 0.0 10 1 (-) 1 1 1 0

1 2 1 1 25 0 0.0 0.1 2 2 0.2 76 0.0 0 0 16 2 3 10 0

1 1 1 1 2 0 0.1 0.1 1 0 0.2 33 0.0 14 1 1 2 3 16 0


Cho

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(m

g)

Poly

unsa

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fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

470 Appendix

CHEESE Serving Size

American, pasteurized processed 2 oz 57 213 13 18 1 0 349 0 13 422 92

Blue 1 1/2 oz 43 150 9 12 1 0 224 0 10 165 109

Brick 1 1/2 oz 43 158 10 13 1 0 286 0 10 192 58

Brie 1 1/2 oz 43 142 9 12 0 0 78 0 9 80 65

Camembert 1 1/2 oz 43 170 8 10 0 0 165 0 8 147 79

Caraway 1 1/2 oz 43 160 11 12 1 0 286 0 9 208 40

Cheddar, low fat 1 1/2 oz 43 74 10 3 1 0 176 0 7 206 28

Cheddar, whole 1 1/2 oz 57 171 11 14 1 0 307 0 12 218 42

Cheese food 2 oz 57 186 11 14 4 0 326 0 17 428 158

Cheese spread 2 oz 57 165 9 12 5 0 319 0 16 496 137

Cheshire 1 1/2 oz 43 165 10 13 2 0 273 0 9 197 40

Colby 1 1/2 oz 43 167 10 14 1 0 291 0 11 194 54

Cottage, creamed, large curd 2 cups 420 434 52 19 11 0 252 1 22 554 354

Cottage, creamed, small curd 2 cups 450 465 56 20 12 0 270 1 24 593 379

Cottage, nonfat, uncreamed, 2 cups 290 245 50 1 5 0 92 1 11 302 94large, small, or dry curd

Cottage, 1% 2 cups 452 327 56 5 12 0 275 1 24 605 386

Cottage, 2% 2 cups 452 405 62 9 16 0 310 1 27 680 435

Cream cheese 2 Tblsp (1 oz) 28 99 2 10 1 0 23 0 2 34 12

Cream cheese, fat free 2 Tblsp (1 oz) 28 28 4 0 2 0 54 0 4 126 47

Edam 1 1/2 oz 43 152 11 12 1 0 311 0 13 228 80

Farmer’s 1 1/2 oz 43 150 9 12 1 0 300 0 12 225 38

Feta 1 1/2 oz 43 112 6 9 2 0 209 0 8 143 26

Fontina 1 1/2 oz 43 165 11 13 1 0 234 0 6 147 27

Goat 1 1/2 oz 43 155 9 13 1 0 127 1 12 159 67

Gorgonzola 1 1/2 oz 43 150 9 14 0 0 225 0 (-) (-) (-)

Gouda 1 1/2 oz 43 152 11 12 1 0 298 0 12 232 51

Gruyère 1 1/2 oz 43 176 13 14 0 0 430 0 15 257 34

Limburger 1 1/2 oz 43 139 9 12 0 0 211 0 9 167 54

Monterey Jack 1 1/2 oz 43 159 10 13 0 0 317 0 11 189 34

Mozzarella, part skim 1 1/2 oz 43 108 10 7 1 0 275 0 10 197 36

Mozzarella, whole 1 1/2 oz 43 120 8 9 1 0 220 0 8 158 29

Muenster 1 1/2 oz 43 157 10 13 0 0 305 0 12 199 57

Neufchâtel 1 1/2 oz 43 111 4 10 1 0 32 0 3 58 49

Parmesan 1 Tblsp 5 23 2 2 0 0 69 0 3 40 5

Provolone 1 1/2 oz 43 149 11 11 1 0 321 0 12 211 59

Ricotta, part skim 1/2 cup 124 171 14 10 6 0 337 1 18 226 155

Ricotta, whole 1/2 cup 124 216 14 16 4 0 257 0 14 196 130

Romano 1 1/2 oz 43 164 14 11 2 0 452 0 17 323 37

DAIRY FOODS

Wei

ght

(g)

Cal

orie

s

Pro

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(g)

Fat

(g)

Car

bohy

drat

es (

g)

Fibe

r (g

)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

Pota

ssiu

m (

mg)


811 2 0 0 8 0 0.0 0.2 0 0 0.0 4 0.4 686 164 (-) 0 11 5 1 54

593 1 0 0 6 0 0.0 0.2 0 1 0.1 15 0.5 307 97 (-) 0 8 3 0 32

238 1 0 0 6 0 0.0 0.2 0 0 0.0 9 0.5 460 128 (-) 0 8 4 0 40

268 1 0 0 6 0 0.0 0.2 0 0 0.1 28 0.7 284 77 (-) 0 7 3 0 43

358 1 0 0 6 0 0.0 0.2 0 1 0.1 26 0.6 393 107 (-) 0 6 3 0 31

293 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.1 448 123 (-) (-) 8 4 0 40

260 1 0 0 6 0 0.0 0.1 0 0 0.0 5 0.2 99 27 (-) 0 2 1 0 9

264 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.4 450 118 (-) 0 9 4 0 45

905 2 0 0 9 0 0.0 0.3 0 0 0.1 4 0.6 518 124 (-) (-) 9 4 0 36

921 1 0 0 6 0 0.0 0.2 0 0 0.1 4 0.2 447 107 (-) (-) 8 4 0 31

298 1 0 0 6 0 0.0 0.1 0 0 0.0 8 0.4 419 104 (-) (-) 8 4 0 44

257 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.4 440 117 (-) 0 9 4 0 40

1,700 2 0 0 38 0 0.1 0.7 1 1 0.3 51 2.6 685 202 (-) 1 12 5 1 63

1,822 2 0 0 41 0 0.1 0.7 1 1 0.3 55 2.8 734 216 (-) 1 13 6 1 67

37 1 0 0 31 0 0.1 0.4 0 0 0.2 43 2.4 87 22 (-) 0 1 0 0 19

1,835 2 0 0 41 0 0.1 0.7 1 1 0.3 56 2.9 167 50 (-) 0 3 1 0 20

1,835 2 0 0 46 0 0.1 0.8 1 1 0.3 59 3.2 316 90 (-) 0 6 2 0 38

84 0 0 0 1 0 0.0 0.1 0 0 0.0 7 0.1 405 108 (-) 0 6 3 0 31

158 0 0 0 1 0 0.0 0.0 0 0 0.0 11 0.1 270 81 (-) 0 0 0 0 0

410 2 0 0 6 0 0.0 0.2 0 0 0.0 7 0.7 390 108 (-) 0 7 3 0 38

285 1 (-) (-) (-) 0 (-) 0.1 (-) (-) (-) (-) 0.7 450 129 (-) (-) (-) (-) (-) (-)

475 1 0 0 6 0 0.1 0.4 0 0 0.2 14 0.7 190 54 (-) 0 6 2 0 38

340 1 0 0 6 0 0.0 0.1 0 0 0.0 3 0.7 499 123 (-) 0 8 4 1 49

219 0 0 0 2 0 0.0 0.3 0 0 0.0 1 0.1 567 170 (-) 0 9 3 0 34

585 (-) (-) (-) (-) 0 (-) (-) (-) (-) (-) (-) (-) 450 90 (-) (-) 9 (-) (-) 38

348 2 0 0 6 0 0.0 0.1 0 0 0.0 9 0.7 274 74 (-) 0 7 3 0 48

143 2 0 0 6 0 0.0 0.1 0 0 0.0 4 0.7 518 128 (-) 0 8 4 1 47

340 1 0 0 4 0 0.0 0.2 0 1 0.0 24 0.4 545 134 (-) 0 7 4 0 38

228 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.4 404 108 (-) 0 8 4 0 38

198 1 0 0 6 0 0.0 0.1 0 0 0.0 4 0.4 248 75 (-) 0 4 2 0 25

159 1 0 0 6 0 0.0 0.1 0 0 0.0 3 0.3 337 102 (-) 0 6 3 0 33

267 1 0 0 6 0 0.0 0.1 0 0 0.0 5 0.6 476 134 (-) 0 8 4 0 41

170 0 0 0 1 0 0.0 0.1 0 0 0.0 5 0.1 482 128 (-) (-) 6 3 0 32

93 0 0 0 1 0 0.0 0.0 0 0 0.0 0 0.1 35 9 (-) 0 1 0 0 4

372 1 0 0 6 0 0.0 0.1 0 0 0.0 4 0.6 347 112 (-) 0 7 3 0 29

155 2 0 0 21 0 0.0 0.2 0 0 0.0 16 0.4 536 140 (-) 0 6 3 0 38

104 1 0 0 18 0 0.0 0.2 0 0 0.1 15 0.4 608 166 (-) 0 10 4 0 63

510 1 0 0 6 0 0.0 0.2 0 0 0.0 3 0.5 162 60 (-) 0 7 3 0 44

Cho

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(m

g)

Poly

unsa

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fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

D (

IU)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

472 Appendix

Serving Size

CHEESE (continued )

Roquefort 1 1/2 oz 43 157 9 13 1 0 281 0 13 167 39

Swiss 1 1/2 oz 43 160 12 12 1 0 409 0 15 257 47

Tilsit 1 1/2 oz 43 145 10 11 1 0 298 0 6 213 27

CREAM

Half & half 1 fl oz 30 39 1 3 1 0 32 0 3 29 39

Light 1 fl oz 30 59 1 6 1 0 29 0 3 24 37

Sour 1 Tblsp 12 26 0 3 1 0 14 0 1 10 17

Substitute, dry (nondairy creamer) 2 Tblspa 12 66 1 4 7 0 3 0 0 51 97

Substitute, liquid (nondairy 1 fl oza 30 41 0 3 3 0 3 0 0 19 57

creamer)

Whipped, pressurized 1 fl oz 6 15 0 1 1 0 6 0 1 5 9

Whipping, heavy 1 fl oz 30 103 1 11 1 0 19 0 2 19 22

Whipping, light 1 fl oz 30 88 1 9 1 0 21 0 2 18 29

FROZEN DESSERT

Ice cream, chocolate 1 1/2 cup 198 428 8 22 56 2 216 2 57 212 493

Ice cream, vanilla 1 1/2 cup 198 398 7 22 47 0 253 0 28 208 394

Ice milk, vanilla 1 1/2 cup 198 276 8 8 45 0 276 0 30 216 417

Tofu, frozen dessert, vanilla 1 1/2 cup 225 600 6 33 63 0 (-) (-) (-) (-) 90

Yogurt, softserve (chocolate) 1 cup 144 230 6 9 39 3 212 2 39 200 376

MILK

Acidophilus milk, low fat (1%) 1 cup 244 90 8 3 12 0 300 0 34 234 381

Buttermilk 1 cup 245 99 8 2 12 0 285 0 27 219 371

Chocolate, low fat 1 cup 250 158 8 3 26 1 287 1 33 257 426

Condensed, sweetened 1 fl oza 38 123 3 3 21 0 108 0 10 97 142

Dry, instant 1/3 cupb 23 82 8 0 12 0 283 0 27 226 392

Dry, nonfat 1/3 cupa 30 109 11 0 16 0 377 0 33 290 538

Evaporated, nonfat 1 fl oza 32 25 2 0 4 0 92 0 9 62 106

Evaporated, whole 1 fl oza 32 42 2 2 3 0 82 0 8 64 95

Goat 1 cup 244 168 9 10 11 0 326 0 34 270 499

Low fat (1%) 1 cup 244 102 8 3 12 0 300 0 34 235 381

Low lactose milk, low fat (1%) 1 cup 246 103 9 3 12 0 303 0 34 236 384

Nonfat (skim) 1 cup 245 86 8 0 12 0 302 0 28 247 406

Reduced fat (2%) 1 cup 244 121 8 5 12 0 297 0 33 232 377

Rice milk 1 cup 245 120 0.4 2 25 0 20c 0 10 34 69

Wei

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(g)

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(g)

Fat

(g)

Car

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r (g

)

Cal

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(m

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Iron

(m

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Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

Pota

ssiu

m (

mg)

DAIRY FOODS (continued )


769 1 0 0 6 0 0.0 0.2 0 1 0.1 21 0.3 445 127 (-) (-) 8 4 1 38

111 2 0 0 5 0 0.0 0.2 0 0 0.0 3 0.7 359 108 (-) 0 8 3 0 39

320 1 0 0 6 0 0.0 0.2 0 0 0.0 9 0.9 444 124 (-) 0 7 3 0 43

12 0 0 0 1 0 0.0 0.1 0 0 0.0 1 0.1 131 32 (-) 0 2 1 0 11

12 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.1 190 55 (-) 0 4 2 0 20

6 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.0 95 23 (-) 0 2 1 0 5

22 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 24 2 (-) 0 4 0 0 0

24 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 27 3 (-) (-) 3 0 0 0

8 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 51 12 (-) 0 1 0 0 5

11 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.1 438 125 (-) 0 7 3 0 41

10 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.1 169 89 (-) 0 6 3 0 33

150 1 0 0 5 1 0.1 0.4 0 1 0.1 32 0.6 824 236 (-) 1 13 6 1 67

158 1 0 0 5 1 0.1 0.5 0 1 0.1 10 0.8 810 232 (-) 0 13 6 1 7

168 1 0 0 5 1 0.1 0.4 0 1 0.1 12 1.3 327 93 0 0 5 2 0 27

270 (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) 4 9 19 0

141 1 0 0 3 0 0.1 0.3 0 1 0.1 16 0.4 230 62 (-) 0 5 3 0 7

122 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 144 96 0 2 1 0 10

257 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.5 81 20 (-) 0 1 1 0 9

152 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 148 100 0 2 1 0 7

49 0 0 0 6 1 0.0 0.2 0 0 0.0 4 0.2 125 31 (-) 0 2 1 0 13

126 1 0 0 6 1 0.1 0.4 0 1 0.1 11 0.9 545 163 133 0 0 0 0 4

161 1 0 0 8 2 0.1 0.5 0 1 0.1 15 1.2 659 198 101 0 0 0 0 6

37 0 0 0 1 0 0.0 0.1 0 0 0.0 3 0.1 125 37 25 0 0 0 0 1

33 0 0 0 1 1 0.0 0.1 0 0 0.0 2 0.1 77 17 (-) 0 1 1 0 9

122 1 0 0 3 3 0.1 0.3 1 1 0.1 1 0.2 451 137 29 0 7 3 0 28

123 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 144 98 0 2 1 0 10

123 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 504 145 100 (-) 2 1 0 10

126 1 0 0 5 2 0.1 0.3 0 1 0.1 13 0.9 500 149 98 0 0 0 0 4

122 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 139 98 0 3 1 0 18

86 0 0 0 (-) 1 0.1 0.0 1 0 0.0 91 0.0 5 0 0 (-) 0 1 0 0

Cho

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(m

g)

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(g)

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ouns

atur

ated

fat

(g)

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rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

D (

IU)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

474 Appendix

Sodi

um (

mg)

Fibe

r (g

)

Pota

ssiu

m (

mg)

Wei

ght

(g)

Serv

ing

Size

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

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drat

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g)

Cal

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(m

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Iron

(m

g)

Mag

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mg)

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rus

(mg)

FATS AND OILS

Wei

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(g)

Cal

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s

Pro

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(g)

Fat

(g)

Car

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g)

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r (g

)

Cal

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(m

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(m

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um (

mg)

Pho

spho

rus

(mg)

Pota

ssiu

m (

mg)

DAIRY FOODS (continued )

Serving Size

MILK (continued )

Soy 1 cup 245 81 7 5 4 3 10c 1 47 120 345

Whole 1 cup 244 150 8 8 11 0 291 0 33 228 370

YOGURT

Low fat, plain 1 cup 245 155 13 4 17 0 447 0 43 352 573

Low fat, fruit 8-oz container 227 225 9 3 42 0 314 0 30 247 402

Skim, plain 1 cup 245 137 14 0 19 0 488 0 47 383 625

Whole milk, plain 1 cup 245 150 9 8 11 0 296 0 28 233 379

aNo serving size specified for this item by the Food Guide Pyramid.bMakes 1 cup reconstituted milk.cNot calcium-fortified. Calcium-fortified soy and rice milks, which provide the same amount of calcium as cow’s milk, are abetter choice.

FATS (PLANT & ANIMAL)

Butter, whipped, with salt 1 Tblsp 9 67 0 8 0 0 2 0 0 2 2 78

Butter, with salt 1 Tblsp 14 102 0 12 0 0 3 0 0 3 4 117

Butter, without salt 1 Tblsp 14 102 0 12 0 0 3 0 0 3 4 1

Lard 1 Tblsp 13 115 0 13 0 0 0 0 0 0 0 0

Margarine-butter blend, 60% corn oil 1 Tblsp 14 102 0 11 0 0 4 0 0 3 5 127margarine and 40% butter

Margarine, hard, corn oil 1 Tblsp 14 101 0 11 0 0 4 0 0 3 6 133(hydrogenated and regular)

Margarine, hard, unspecified oil, 1 Tblsp 14 99 0 11 0 0 2 0 0 2 9 1without salt

Margarine, liquid, soybean and 1 Tblsp 14 102 0 11 0 0 9 0 1 7 13 111cottonseed oils (hydrogenated)

29 1 0 0 3 0 0.4 0.2 0 0 0.1 4 0.0 78 7 (-) 0 1 1 2 0

120 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 307 76 98 0 5 2 0 33

172 2 0 0 8 2 0.1 0.5 0 1 0.1 27 1.4 162 39 (-) 0 2 1 0 15

121 2 0 0 6 1 0.1 0.4 0 1 0.1 19 1.0 111 27 (-) 0 2 1 0 10

187 2 0 0 9 2 0.1 0.6 0.3 2 0.1 30 1.5 17 5 (-) 0 0 0 0 4

114 1 0 0 5 1 0.1 0.4 0 1 0.1 18 0.9 301 74 (-) 0 5 2 0 31


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)

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E (

mg)

Vit

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D (

IU)

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A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 287 71 0 5 2 0 20 (-)

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 434 107 0 7 3 0 31 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 434 107 0 7 3 0 31 (-)

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 5 6 1 12 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 507 113 1 4 5 2 12 49

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 504 113 2 2 5 3 0 80

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 501 113 2 2 5 3 0 37

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 507 113 1 2 4 5 0 25

Cho

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(m

g)

Phy

tost

erol

(m

g)

Poly

unsa

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fat

(g)

Mon

ouns

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ated

fat

(g)

Satu

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d fa

t (g

)

Vit

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E (

mg)

Vit

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A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

(continues)

Fats (Plant & Animal) (continued )

Margarine, reduced fat (40% fat) corn 1 Tblsp 14 50 0 6 0 0 3 0 0 2 4 139

Margarine, soft, corn (hydrogenated) 1 Tblsp 14 101 0 11 0 0 4 0 0 3 6 153

Shortening, household, soybean and 1 Tblsp 13 113 0 13 0 0 0 0 0 0 0 0cottonseed oils (hydrogenated)

PLANT OILS

Canola 1 Tblsp 14 124 0 14 0 0 0 0 0 0 0 0

Coconut 1 Tblsp 14 117 0 14 0 0 0 0 0 0 0 0

Corn 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Cottonseed 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Olive 1 Tblsp 14 119 0 14 0 0 0 0 0 0 0 0

Palm 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Palm kernel 1 Tblsp 14 117 0 14 0 0 0 0 0 0 0 0

Peanut 1 Tblsp 14 119 0 14 0 0 0 0 0 0 0 0

Safflower, linoleic (over 70%) 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Soybean 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Sunflower, linoleic, (60% and over) 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

SPECIALTY OILS

Almond 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Grape-seed 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Hazelnut 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Poppyseed 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Sesame 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Walnut 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

Wheat germ 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0

476 Appendix

Sodi

um (

mg)

Fibe

r (g

)

Pota

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m (

mg)

Wei

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(g)

Cal

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s

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(g)

Fat

(g)

Car

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Cal

cium

(m

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Iron

(m

g)

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mg)

Pho

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rus

(mg)

FATS AND OILS (continued )

Serv

ing

Size


0 (-) (-) 0 0 0.0 0.0 0 0 0.0 0 0.0 518 116 (-) 1 2 2 0 39

0 (-) (-) 0 0 0.0 0.0 0 0 0.0 0 0.0 506 113 (-) 2 4 4 0 68

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 1 3 6 3 0 26

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 3 1 8 4 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 12 1 0 0 12

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 3 2 3 8 0 132

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 5 4 2 7 0 44

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 2 2 10 1 0 30

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 3 7 5 1 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 1 11 2 0 0 13

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 2 2 6 4 0 28

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 6 1 2 10 0 60

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 2 2 3 8 0 34

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 7 1 3 9 0 14

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 5 1 10 2 0 36

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 1 2 10 0 24

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 1 11 1 0 16

0 (-) (-) 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 (-) 2 3 8 0 36

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 1 2 5 6 0 118

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 1 3 9 0 24

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 26 3 2 8 0 75

Cho

lest

erol

(m

g)

Phy

tost

erol

(m

g)

Poly

unsa

tura

ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Chocolate, baking, unsweetened squares 1 square (1 oz) 28 148 3 16 8 21 2 88 118 236 4

Chocolate, milk chocolate 1 bar (1.5 oz) 44 226 3 14 26 84 1 26 95 169 36

Chocolate, semisweet, chips 60 pieces (1 oz) 28 136 1 9 18 9 1 33 37 103 3

Cocoa powder, unsweetened 1 Tblsp 5 11 1 1 3 6 1 25 37 76 1

Honey, strained or extracted 1 Tblsp 21 64 0 0 17 1 0 0 1 11 1

Sugar, brown 1 tsp, packed 5 17 0 0 4 4 0 1 1 16 2

Sugar, maple 1 tsp 3 11 0 0 3 3 0 1 0 8 0

Sugar, powdered (confectioners’) 1 tsp 3 10 0 0 2 0 0 0 0 0 0

Sugar, white, granulated 1 tsp 4 16 0 0 4 0 0 0 0 0 0

Sugar, white, granulated 1 individual packet 6 23 0 0 6 0 0 0 0 0 0

Syrup, corn, dark 1 Tblsp 20 56 0 0 15 4 0 2 2 9 31

Syrup, corn, high-fructose 1 Tblsp 19 53 0 0 14 0 0 0 0 0 0

Syrup, corn, light 1 Tblsp 20 56 0 0 15 1 0 0 0 1 24

Syrup, malt 1 Tblsp 24 76 1 0 17 15 0 17 56 77 8

Syrup, maple 1 Tblsp 20 52 0 0 13 13 0 3 0 41 2

Syrup, molasses 1 Tblsp 20 53 0 0 14 41 1 48 6 293 7

Syrup, sorghum 1 Tblsp 21 61 0 0 16 32 1 21 12 210 2

Syrup, table blends, corn, refiner, 1 Tblsp 20 64 0 0 17 5 0 2 2 13 14and sugar

Syrup, table blends, pancake, with 1 Tblsp 20 53 0 0 14 1 0 0 2 1 122% maple

478 Appendix

SWEETENERS

Sodi

um (

mg)

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

Serv

ing

Size

1 1 0 2 0 0.0 0.0 0 0 0.0 2 0.0 28 2.8 0 9 5 0 0

1 0 0 2 0 0.0 0.1 0 0 0.0 4 0.2 81 24 0.5 8 4 0 10

0 0 0 1 0 0.0 0.0 0 0 0.0 1 0.0 6 0.5 0 5 3 0 0

0 0 0 (-) 0 0.0 0.0 0.1 0 0.0 2 0.0 1 0 (-) 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 1 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 2 0 0.1 3 0.0 0 0 0 0 0 0 0

1 0 1 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 4 0 0.0 0.0 0 0 0.1 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.1 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.0 0 0 (-) 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0


Cho

lest

erol

(m

g)

Poly

unsa

tura

ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

480 Appendix

BEVERAGES

ALCOHOLIC BEVERAGES

Beer

Light 1 can or bottle 354 99 0 5 0 11 18 0 18 42 64(12 fl oz)

Regular 1 can or bottle 356 146 0 13 1 13 18 0 21 43 89(12 fl oz)

Distilled spirits

80 proof (gin, rum, vodka, whiskey) 1.5 fl oz 42 97 0 0 0 14 0 0 0 2 1




Wine

Dessert, dry 5 fl oz 147 186 0 6 0 23 12 0 13 13 136

Dessert, sweet 5 fl oz 147 226 0 17 0 23 12 0 13 13 136

Table, red 5 fl oz 147 106 0 2 0 14 12 1 19 21 165

Table, rosé 5 fl oz 147 105 0 2 0 14 12 1 15 22 146

Table, white 5 fl oz 147 100 0 1 0 14 13 0 15 21 118

Fibe

r (g

)

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Alc

ohol

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

Serv

ing

Size


11 0 0 0 4 0 0.0 0.1 1 0 0.1 15 0.0 0 0 0 0 0 0 0

18 0 0 0 4 0 0.0 0.1 2 0 0.2 21 0.1 0 0 0 0 0 0 0

0 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

0 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

13 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

13 0 0 0 1 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

7 0 0 1 0 0 0.0 0.0 0 0 0.0 3 0.0 0 0 0 0 0 0 0

7 0 0 0 0 0 0.0 0.0 0 0 0.0 2 0.0 0 0 0 0 0 0 0

7 0 0 1 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0

Cho

lest

erol

(m

g)

Poly

unsa

tura

ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Sodi

um (

mg)

(continues)

482 Appendix

COFFEE

Brewed, prepared with tap water 6 fl oz 178 4 0 0 1 0 4 0 9 2 96 4

Instant, decaffeinated, powder, 6 fl oz 179 4 0 0 1 0 5 0 7 5 63 5prepared with water

Instant, regular, prepared with 6 fl oz 179 4 0 0 1 0 5 0 7 5 64 5water

Substitute, cereal grain beverage, 6 fl oz 180 9 0 0 2 0 5 0 7 13 43 7prepared with water

SODA

Club soda 12 fl oz 355 0 0 0 0 0 18 0 3.55 0 7 75

Cola, contains caffeine 12 fl oz 370 152 0 0 38 0 11 0 4 44 4 15

Cola, low calorie, with aspartame, 12 fl oz 355 4 0 0 0 0 14 0 4 32 0 21contains caffeine

Cream soda 12 fl oz 371 189 0 0 49 0 19 0 4 0 4 45

Ginger ale 12 fl oz 366 124 0 0 32 0 11 1 4 0 4 26

Grape soda 12 fl oz 372 160 0 0 42 0 11 0 4 0 4 56

Lemon-lime soda 12 fl oz 368 147 0 0 38 0 7 0 4 0 4 40

Orange, contains caffeine 12 fl oz 372 179 0 0 46 0 19 0 4 4 7 45

Pepper-type 12 fl oz 368 151 0 0 38 0 11 0 0 40 4 37

Root beer 12 fl oz 370 152 0 0 39 0 19 0 4 0 4 48

TEA

Black (unspecified), brewed, 6 fl oz 178 2 0 0 1 0 0 0 5 2 66 5prepared with tap water

Herb, chamomile, brewed 6 fl oz 178 2 0 0 1 0 4 0 2 0 16 2

Herb, not chamomile, brewed 6 fl oz 178 2 0 0 0 0 4 0 2 0 16 2

Fibe

r (g

)

Pota

ssiu

m (

mg)

Wei

ght

(g)

Cal

orie

s

Pro

tein

(g)

Fat

(g)

Car

bohy

drat

es (

g)

Cal

cium

(m

g)

Iron

(m

g)

Mag

nesi

um (

mg)

Pho

spho

rus

(mg)

BEVERAGES (continued )

Serv

ing

Size

Sodi

um (

mg)


0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 103

0 0 0 0 0 0.0 0.0 1 0 0.0 0 0.0 0 0 0 0 0 0 0 2

0 0 0 0 0 0.0 0.0 1 0 0.0 0 0.0 0 0 0 0 0 0 0 57

0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 37

0 0 0 0 0 0.0 0.1 0 0 0.0 0 0.0 0 0 0 0 0 0 0 50

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 37

0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 0 0 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 9 0.0 0 0 0 0 0 0 0 36

0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.0 36 4 0 0 0 0 0 0

0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.0 0 0 0 0 0 0 0 0

Cho

lest

erol

(m

g)

Caf

fein

e (m

g)

Poly

unsa

tura

ted

fat

(g)

Mon

ouns

atur

ated

fat

(g)

Satu

rate

d fa

t (g

)

Vit

amin

E (

mg)

Vit

amin

A (

RE

)

Vit

amin

A (

IU)

Vit

amin

B12

(μg)

Fola

te (

μg)

Vit

amin

B6

(mg)

Pant

othe

nic

acid

(m

g)

Nia

cin

(mg)

Rib

ofla

vin

(mg)

Thi

amin

(m

g)

Vit

amin

C (

mg)

Sele

nium

(μg

)

Man

gane

se (

mg)

Cop

per

(mg)

Zin

c (m

g)

Fruits

Apples, raw, with skin 30

Apricots, raw 0 2,554 0 0 5

Apricots, dried, uncooked

Avocados, raw 28 53 36

Bananas, raw 5 21 0 0 0

Blackberries, raw

Blueberries, raw 0 35

Breadfruit, raw

Cantaloupe, raw 27 1,595 0 40 0

Carambola (starfruit), raw (2) 42 36 42

Casaba melon, raw

Cherimoya, raw

Cherries, sweet, raw 28

Cherries, sour, red, raw

Coconut meat (nuts), raw

Cranberries, raw

Currants, red and white, raw

Dates, domestic, natural and dry

Durian, raw or frozen 6 23 0

Elderberries, raw

Feijoa, raw

Figs, raw

Figs, dried, uncooked

Gooseberries, raw

Grapes, American type (slip skin), raw

Grapes, red or green, seedless, raw

Grapefruit, raw, pink and red, all areas (not white) 5 603 12 13 1,462

Guavas, common, raw 984 66 1,150

Honeydew melon, raw

Jackfruit, raw (2) 360 36 17

Jujube, raw

Kiwi fruit, fresh, raw

Kumquats, raw 0

Lemons, raw, with peel

Limes, raw

Longans, raw

Longans, dried

484 Appendix

TABLE 8: PHYTOCHEMICAL CONTENTS OF SELECTED FOODS

Alp

ha-c

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Bet

a-ca

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ne

Bet

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xant

hin

Lut

ein

& z

eaxa

nthi

n

Lyco

pene

Dai

dzei

n

Gen

iste

in

Carotenoids (�g) Isoflavones (mg)

X

XX

XXX

Phytochemicals

485

Glycitein

Total isoflavones

Terpenes

Ellagic acid

Inositol phosphates (phytates)

Lignans

Coumestrol

Formononetin

Biochanin A

Indoles

Isothiocyanates

Phenols & cyclic compounds

Sulfides & thiols

Other phytochem

icals

Loquats, raw

Lychees, raw

Lychees, dried

Mangos, raw 17 445 11

Mangosteen, canned, syrup pack 1 16 9

Mulberries, raw

Nectarines, raw 0 101 59

Olives, ripe, canned

Oranges, raw, all commercial varieties 16 51 122 187 0

Papayas, raw 0 276 761 75 0

Passion-fruit, yellow, raw 35 525 46

Peaches, raw 1 97 24 57 0

Pears, raw 6 27

Pears, Asian, raw

Persimmons, Japanese, raw 253 1,447 834 158

Pineapple, raw (2) 230 89 399

Plantains, cooked

Plums, raw 98 16

Pomegranates, raw

Prickly pears, raw 0 24 3

Prunes (dried plums), uncooked

Pummelo, raw 0 0

Quinces, raw

Raisins, seedless

Rambutan, canned, syrup pack 0 2 0

Raspberries, raw 12 8 0

Rhubarb, raw

Sapodilla, raw

Strawberries, raw 5

Tamarinds, raw 0 8

Tangerines, raw 14 71 485 243 0

Watermelon, raw 0 295 103 17 4,868

Vegetables

Amaranth leaves, cooked

Artichokes, cooked

Arugula, raw

Asparagus, raw 12 493

Asparagus, cooked, boiled, drained

486 Appendix

PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued)

Alp

ha-c

arot

ene

Bet

a-ca

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ne

Bet

a-cr

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xant

hin

Lut

ein

& z

eaxa

nthi

n

Lyco

pene

Dai

dzei

n

Gen

iste

in


Phytochemicals

48

7

Other phytochem

icals

XXXX

XXX

Glycitein

Total isoflavones

Terpenes

Ellagic acid


Lignans

Coumestrol

Formononetin

Biochanin A

Indoles

Isothiocyanates


Sulfides & thiols

Bamboo (shoots), cooked

Beans, snap, green, cooked, boiled, drained, without salt 92 552 0 700 0

Beans, snap, yellow, cooked, boiled, drained, without salt

Beet greens, cooked, boiled, drained without salt 2,560

Beets, cooked, boiled, drained

Bitter melon (balsam pear), leafy tips, cooked, boiled,

drained, without salt

Bitter melon (balsam pear), pods, cooked, boiled, drained,

without salt

Broccoli, cooked, boiled, drained, without salt 0 1,042 0 2,226 0

Broccoli, raw 1 779 0 2,445 0

Brussels sprouts, cooked, boiled, drained, without salt 0 465 0 1,290 0

Cabbage, cooked, boiled, drained, without salt 90

Cabbage, raw 0 65 0 310 0

Carrots, cooked 4,109 8,015

Carrots, baby, raw 4,425 7,275 0 358 0

Cassava, raw 0 8 0

Cauliflower, cooked, boiled, drained, without salt

Cauliflower, raw

Celeriac, cooked, boiled, drained, without salt

Celeriac, raw

Celery, cooked, boiled, drained, without salt 0 210 0 250 0

Celery, raw 0 150 0 232 0

Chayote, fruit, cooked, boiled, drained, without salt 0 0 0

Chicory greens, raw

Chicory roots, raw

Cabbage, chinese (bok choy), boiled, drained, without salt

Cabbage, chinese (bok choy), raw

Cabbage, napa, cooked 49 133 0

Collards, cooked, boiled, drained, without salt 90 4,418 20 8,091 0

Corn, sweet, yellow, canned, whole kernel, drained solids 33 30 0 884 0

Cress, water, raw

Cucumber, with peel, raw 138

Eggplant, cooked, boiled, drained, without salt

Fennel, bulb, raw

Fennel seed (spice)

Fenugreek seed (spice)

Garlic, raw

488 Appendix


Alp

ha-c

arot

ene

Bet

a-ca

rote

ne

Bet

a-cr

ypto

xant

hin

Lut

ein

& z

eaxa

nthi

n

Lyco

pene

Dai

dzei

n

Gen

iste

in

Carotenoidsm (�g) Isoflavones (mg)

Phytochemicals

489

Other phytochem

icals

XX

X

XX

X

XX

XX

X

XX

X

XX

XX

XX

X

XX

X

XX

X

X

Glycitein

Total isoflavones

Terpenes

Ellagic acid


Lignans

Coumestrol

Formononetin

Biochanin A

Indoles

Isothiocyanates


Sulfides & thiols

Gingerroot, raw

Horseradish, prepared 0 0 0

Jerusalem artichokes, raw

Jicama (yam bean), raw

Kelp (seaweed), raw

Kohlrabi, cooked, boiled, drained, without salt

Kohlrabi, raw

Leeks (bulb and lower leaf-portion), cooked, boiled, drained, without salt

Leeks (bulb and lower leaf-portion), raw, chopped

Lettuce, iceberg (includes crisphead types), raw 2 192 0 352 0

Mushrooms, black, dried 0 0 0

Mushrooms, raw

Okra, cooked, boiled, drained, without salt 0 170 0 390 0

Onion, cooked

Onions, raw

Parsley, raw

Parsnips, cooked, boiled, drained, without salt

Parsnips, raw

Peppers, hot chili, green, raw

Peppers, hot chili, red, raw

Peppers, sweet, green, raw 22 198

Peppers, sweet, red, raw 59 2,379 2,205

Peppers, sweet, yellow, raw 120

Potatoes, baked, flesh, without salt

Radishes, raw

Rutabagas, cooked

Rutabagas, raw

Salsify (vegetable oyster), cooked, boiled, drained, without salt

Scallions (including tops and bulbs)

Spinach, cooked, boiled, drained, without salt 0 5,242 0 7,043 0

Spinach, raw 0 5,597 0 11,938 0

Squash, summer, crookneck and straightneck, raw 0 90 0 290 0

Squash, winter, acorn, cooked, boiled, mashed, without salt 0 490 0 66 0

Sweet potato, cooked, baked in skin, without salt 0 9,488 0 0 0

Taro, cooked, without salt

Taro, raw

Taro leaves, cooked, steamed, without salt

490 Appendix


Alp

ha-c

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ene

Bet

a-ca

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ne

Bet

a-cr

ypto

xant

hin

Lut

ein

& z

eaxa

nthi

n

Lyco

pene

Dai

dzei

n

Gen

iste

in

Carotenoidsm (�g) Isoflavones (mg)

Phytochemicals

491

Other phytochem

icals

XX

XXX

XX

XXXX

Glycitein

Total isoflavones

Terpenes

Ellagic acid


Lignans

Coumestrol

Formononetin

Biochanin A

Indoles

Isothiocyanates


Sulfides & thiols

Taro leaves, raw

Tomatillo

Tomatoes, red, ripe, raw 112 393 0 130 3,025

Turnip greens, cooked, boiled, drained, without salt 0 4,575 0 8,440 0

Turnips, raw

Water chestnuts, cooked

Water chestnuts, raw

Yam, cooked, boiled, drained, or baked, without salt 0

Grains

Amaranth

Barley, bran

Buckwheat groats, roasted, cooked

Bulgur, cooked

Hominy, canned, white

Millet, cooked

Oat bran

Quinoa

Rice bran, crude

Rice, brown, long-grain, cooked

Rice, white, long-grain, regular, cooked

Rye

Sorghum

Triticale

Wheat bran

Wild rice, cooked

Lentils and Legumes

Alfalfa seeds, sprouted, raw 0 0

Beans, adzuki, mature seeds, cooked, boiled, without salt

Beans, black, mature seeds, raw 0 0

Beans, cranberry, mature seeds, cooked, boiled, without salt

Beans, kidney, all types, mature seeds, cooked, boiled, 0 0without salt

Beans, pinto, mature seeds, raw 0.01 0.26

Beans, small white, mature seeds, raw 0 0.74

Broadbeans (fava beans), mature seeds, raw 0.02 0

492 Appendix


Alp

ha-c

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ene

Bet

a-ca

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ne

Bet

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xant

hin

Lut

ein

& z

eaxa

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Lyco

pene

Dai

dzei

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Gen

iste

in


Phytochemicals

493

Other phytochem

icals

X

X

XX

X

X

00

0X

00

0.41

0.273.61

trace0.56

0.740

0.820

0.03

Glycitein

Total isoflavones

Terpenes

Ellagic acid


Lignans

Coumestrol

Formononetin

Biochanin A

Indoles

Isothiocyanates


Sulfides & thiols

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 0.04 0.06

Cowpeas, catjang, mature seeds, cooked, boiled, without salt 0.01 0.02

Lentils, mature seeds, raw 0 0

Lima beans, large, mature seeds, cooked, boiled, without salt 0 0

Miso 16.13 24.56

Mung beans, mature seeds, raw 0.01 0.18

Natto 21.85 29.04

Peanuts, all types, raw 0.03 0.24

Peas, split, mature seeds, raw 2.42 0

Soy sauce made from soy (tamari)

Soybeans, mature cooked, boiled, without salt 26.95 27.71

Soybeans, mature seeds, sprouted, raw 19.12 21.6

Tempeh 17.59 24.85

Tofu, firm, prepared with calcium sulfate & nigari 9.44 13.35

Tofu, soft, prepared with calcium sulfate & nigari 11.99 18.23

Other

Tea, green, Japanese 0.01 0.04

Tea, jasmine, Twinings 0.01 0.03

Wine, red

Nutrient values are in 100 grams of edible food unless otherwise noted. Data on the phytochemical contents of foods are limited. “0” value = phytochemicals are not present. “X” = the amount of phytochemicals is unspecified. Blanks indicate that no data are available.

This table was compiled from the following sources: Meagher LP, Beecher GR: Assessment of Data on the Lignan Content of Foods.J Food Composition Analysis 13:935-947, 2000; Milner JA: Nonnutritive components in foods as modifiers of the cancer process. In Preventive Nutrition: the Comprehensive Guide for Health Professionals. 2nd ed. Edited by A Bendich, RJ Deckelbaum. Totowa,New Jersey, Humana Press, 2001, pp 131-154; Setiawan B, Sulaeman A, Giraud DW, Driskell JA: Carotenoid content of selected Indonesian fruits. J Food Composition Analysis 14:169-176, 2001; USDA–Iowa State University Database on the Isoflavone Contentof Foods—1999: Table of analytical isoflavone values and table of analytical Coumestrol, Biochanin A, and Formononetin values (http://www.nal.usda.gov/fnic/foodcomp/Data/isoflav/isoflav.html); USDA–NCC Carotenoid Database for US Foods—1998 (http://www.nal.usda.gov/fnic/foodcomp/Data/car98/car98.html).

494 Appendix

PHYTOCHEMICAL CONTENT OF SELECTED FOOD ITEMS (continued)

Alp

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ene

Bet

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n

Lyco

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Dai

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n

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in


Phytochemicals 495

Other phytochemicals

1 0 0 1.52

0.03

0.01 X

0

2.87 42.55

0.19

8.17 58.93

0.26 X

2.42

54.66 X

40.71 X

2.10 43.52

2.08 24.74

2.03 31.10

0.05 X 0.03 X

0.04 X 0.03 X

X

Gly

cite

in

Tota

l iso

flav

ones

Terp

enes

Ella

gic

acid

Inos

itol

pho

spha

tes

(phy

tate

s)

Lig

nans

Cou

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Form

onon

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Bio

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Indo

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s


Top 10 Causes of Death (U.S. Population) (page 6)Modified from Hoyert DL, Kochanek KD, Murphy SL: Deaths: final data for

1997. National Vital Statistics Reports 47:1-104, 1999.

Healthy People 2010 (page 7)From the U.S. Department of Health and Human Services. Healthy People 2010

(Conference Edition, in two volumes). Washington, DC, January 2000.

Eat 5 A Day for Better Health (page 8)By permission of the Produce for Better Health Foundation.

Dietary Guidelines for Americans (page 9)From the U.S. Department of Agriculture, Agricultural Research Service, Dietary

Guidelines Advisory Committee, 2000. Nutrition and Your Health: DietaryGuidelines for Americans, 2000.

The Food Guide Pyramid (pages 11 and 79)Modified from the U.S. Department of Agriculture and the U.S. Department of

Health and Human Services, The Food Guide Pyramid.

How Many Servings Do You Need Each Day? (page 13)Modified from the International Food Information Council Foundation, U.S.

Department of Agriculture Center for Nutrition Policy and Promotion, and the FoodMarketing Institute: The Food Guide Pyramid: Beyond the Basic 4. Revised 1996.

Pyramids (page 15)Mayo Clinic Healthy Weight Pyramid: From Energy density: how to eat more and

achieve a healthy weight. Mayo Clinic Women’s HealthSource, January 2001, p 2. Bypermission of Mayo Foundation for Medical Education and Research.

California Pyramid: From Heber D: The Resolution Diet. Garden City Park,New York, Avery Publishing Group, 1999, p 80. By permission of the author.

Asian Pyramid and Mediterranean Pyramid: From Putting the whole back inwholesome. Supplement to Mayo Clinic Women’s HealthSource, November 1998. Bypermission of Mayo Foundation for Medical Education and Research.

Body Mass Index Table (page 49)Modified from National Institutes of Health Clinical Guidelines on the

Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 1998.

Credits

497

Illustration (top) on page 50From Weight control: what works and why. Medical Essay (Supplement to Mayo

Clinic Health Letter), June 1994, p 1. By permission of Mayo Foundation for MedicalEducation and Research.

Classification of High Blood Pressure (page 54)From National Institutes of Health. The Sixth Report of the Joint National

Committee on Prevention, Detection, Evaluation, and Treatment of High BloodPressure, 1997.

Illustration on page 55From Sheps SG: Mayo Clinic on High Blood Pressure. Rochester, Minnesota,

Mayo Clinic, 1999, p 11. By permission of Mayo Foundation for Medical Educationand Research.

The Combination Diet From the DASH Study (page 56)Modified from National Institutes of Health. The DASH Diet (Publication No.

98-4082), 1998.

Illustration on page 62From Larson DE: Mayo Clinic Family Health Book. New York, William Morrow

and Company, 1996, p B-3. By permission of Mayo Foundation for MedicalEducation and Research.

Mini-Glossary of Lipid-Related Terms (page 63)Modified from McGoon MD: Mayo Clinic Heart Book. New York, William

Morrow and Company, 1993, pp 347-355. By permission of Mayo Foundation forMedical Education and Research.

Your Blood Lipid Test Results—What Do Those Numbers Mean? (page 65)From Cholesterol: put knowledge behind your numbers to lower your confusion

level. Medical Essay (Supplement to Mayo Clinic Health Letter), June 1993, p 4. Bypermission of Mayo Foundation for Medical Education and Research.

How You Grow Shorter (page 68)From Osteoporosis: it’s never too late to protect your bones. Medical Essay

(Supplement to Mayo Clinic Health Letter), October 1997, p 2. By permission ofMayo Foundation for Medical Education and Research.

Osteoporosis in Men (page 70)From Osteoporosis: it’s never too late to protect your bones. Medical Essay

(Supplement to Mayo Clinic Health Letter), October 1997, p 3. By permission ofMayo Foundation for Medical Education and Research.

498 Credits

Credits 499

How Much Vitamin D Is Enough? (page 71)Data from Standing Committee on the Scientific Evaluation of Dietary Reference

Intakes: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, andFluoride. National Academy Press, Washington, D.C., 1997, pp 250-287.

Tips for Selecting and Taking a Calcium Supplement (page 72)From Osteoporosis: it’s never too late to protect your bones. Medical Essay

(Supplement to Mayo Clinic Health Letter), October 1997, p 7. By permission of MayoFoundation for Medical Education and Research.

Logo on page 91From US Food and Drug Administration: Irradiation: A Safe Measure for Safer Food.

May-June 1998 FDA Consumer (revised June 1998).

Health Claims (page 93)Modified from US Food and Drug Administration Center for Food Safety and Applied

Nutrition: A food labeling guide, September 1994 (editorial revisions June 1999).

Sources of Bacteria (page 148)Data from USDA Food Safety and Inspection Service: Four simple steps to food safety,

September 1999.

Cooking It Safe (page 149)Modified from USDA Food Safety and Inspection Service: Cook it safely! It’s a matter

of degrees, September 1999.

Portions of the text of Grains (pages 269-289) and Beverages (pages 377-387) are from thefollowing articles on http://www.MayoClinic.com (retrieved May 1, 2001):

Celiac disease: when food becomes the enemyPalm oil in breakfast cerealsWhat is hominy?Facts on flaxseedThe wonder of water: a drink to your healthWater, water everywhere


AAbalone, 318Acceptable daily intakes, sweeteners, 21-23Acerola, 154Acer saccharum, 402Acesulfame-K, 22–23, 404Acidophilus milk, 348–349Acid orange, 167Actinidia deliciosa, 181Active yogurt cultures, 358Adequate intake, 6ADI, see Acceptable daily intakesAdulthood, nutrition needs, 43Adzuki beans, 328-329African ginger, 237Agaricus bisporus, 245Age

coronary artery disease, 65hypertension, 54osteoporosis, 68

AI, see Adequate IntakeAim for Fitness, as dietary guidelines for Americans, 8–9

Albumen, egg, 297Alcohol

cancer, 77health, 387hypertension, 56limiting amount, daily, 86, 87osteoporosis, 73

Alcoholic beveragesbeer, 386–387, 480–481content, 10distilled spirits, 480–481during supper, 86–87wine, 384–385, 480–481

Ale, 386Alfalfa, 325Alligator pear, 157Allium ampeloprasum, 243Allium cepa, 247Allium cepa var. aggregatum, 256Allium sativum L., 236All-purpose flour, 286–287Allspice, 369

Almond, 334–335Almond oil, 397Alpha-carotene, 32Amaranth, 212, 272Amaranthus dubius, 212American Academy of Pediatrics, 15American Cancer Society, 14–15American Dietetic Association, 15American gooseberry, 162American Heart Association, 14–15Americans, dietary guidelines, 8–10American Society for Clinical Nutrition, 15America's health goals, Healthy People2010, 6–8

Amino acids, classification, 25Ananas comosus, 199Anemia, nutrition needs, 44Animal, as food source, cancer concerns,76–77

Anise seeds, 369Annona cherimola, 169Antioxidants

asparagus, 215grapefruit, 176lemon, 183lime, 184orange, 193tomato, 264vitamins and minerals as, 31–33

Apium graveolens, 225–226Apoprotein, in coronary artery disease, 63Apple, 155, 223Apricot, 156Armoracia rusticana, 238Aromatic wines, 385Arteries, hypertension effects, 54–55Artesian water, 378Artichoke, 213Artificial sweeteners, 404Artocarpus altilis, 166Artocarpus communis, 166Artocarpus heterophyllus, 179Arugula, 214Asian currant, 161Asian ginger, 237

Asian noodles, 289Asian pear, 197Asian Pyramid, 14Asparagus, 215Asparagus officinalis, 215Aspartame, 22, 404Atherosclerosis, 61–62Aubergine, 234Averrhoa carambola, 168Avocado, 157Azuki beans, 328–329

BBacon, 305Bacteria, in kitchen, 148Bagels, 283Balsamic vinegar, 373Balsam pear, 218Bamboo, 216Bambusa, 216Bamia, 246Banana, 158Barbados cherry, 154Barley, 272–273Barley flour, 272Basil, 364Bay leaf, 364–365Beechnut, 335Beef, 299–301, 454–455Beef cuts, 298Beefalo, 301Beer, 386–387, 480–481Beet, 217Behavior modification, in obesity, 53Belgian endive, 228Berries

blackberry, 159blueberry, 159–160cranberry, 160–161currant, 161elderberry, 162gooseberry, 162mulberry, 163nutrient content, 165

Index

501

raspberry, 163–164strawberry, 164

Beta-carotene, 32, 34Beta vulgaris, 217Beverages

alcoholic, see Alcoholic beveragesbasics, 377–378coffee, 379–381, 482–483juice, 383soda pop, 384, 482–483sugars, 10tea, 381–383, 482–483water, 378–379

Bindi, 246Bioflavonoids, in lemon, 183Bitter cucumber, 218Bitter gourd, 218Bitter melon, 218Bittersweet chocolate, 404Bivalves, 317Black beans, 326–327Blackberry, 159, 165Black currant, 161Black-eyed peas, 329Black pepper, 373Black tea, 382Black treacle, 402Blended teas, 382Blood lipids, in coronary artery disease, 62,64–65

Blood pressure, measurement, 54Blood sugar, levels in diabetes, 60Blood testing, in coronary artery disease,63–64

Blueberry, 159–160, 165Blue cheeses, 356Blue-veined cheeses, 356Blush wines, 384BMI, see Body mass indexBock beer, 386Body frame, in osteoporosis, 68Body mass index, in obesity, 48–49Body protein, 24–25Body shape, in obesity, 48, 50Bok choy, 229Bone health, in osteoporosis, 69Bone mass, in osteoporosis, 69Bone mineral density, in women, 69Botulism toxin, in honey, 403Bounceberry, 160–161Brain

hypertension effects, 54–55as meat, 307

Bramble berry, 159Bran, 269, 273

definition, 273grain, 269

Brassica campestris L., 229Brassica napus L., 254Brassica oleracea, 219, 221Brassica oleracea L. (botrytis), 224Brassica oleracea var. acephala, 230Brassica oleracea var. caulorapo, 242Brassica oleracea var. gemmifera, 220Brassica rapa, 265Brazil nut, 335–336Bread flour, 287Breadfruit, 166Breads

ingredients, 282–283nutrients, 446–449types, 283–285

Breakfastmakeover, 131–132, 135meal planning, 80–81sample menus, 96–123

Breastfeeding, nutrition needs, 43–45Brick cheese, 355Brie, 356Broad beans, 325–326Broccoli, 219Brown bagging, 81–82Brown sugar, 400Brussels sprouts, 220Buckwheat, 273Buckwheat flours, 273Buckwheat groats, 273Buckwheat noodles, 289Buffalo, 301“Build a healthy base,” 9–10Bulgur, 281Burgers, in lunch meal planning, 83Butter, 391Butter–margarine blends, 392Buttermilk, 348

CCabbage, 221Cabbage turnip, 242Café au lait, 380Café mocha, 380

Caffeineosteoporosis, 73tea content, 382

Cake flour, 287Calamondin, 167Calcium

amaranth leaves, 212chicory, 228collards, 230osteoporosis, 70–73spinach, 258supplement selection, 72

California Pyramid, 14Camellia sinensis, 377Camembert, 356Cancer

biology, 74–75causes, 75nutrition connection, 74risk reduction, 75–77terminology, 73–74

Cancer preventionbroccoli, 219brussels sprouts, 220cabbage, 221carrot, 222cauliflower, 224cherry, 170collards, 230cress, 232grapefruit, 176lemon, 183radish, 253

Cane syrup, 402Canola oil, 393Cantaloupe, 189–190Cappuccino

description, 380milk content, 352

Capsicum annuum, 250–251Capsicum frutescens, 250–251Carambola, 168Caraway seeds, 369Carbohydrates

complex, 19–21simple sugars, 18–19sugar substitutes, 21–23

Cardamom, 369Cardiovascular disease

diabetes, 59physical activity, 66

502 Index

Index 503

Carica papaya, 194Carotenoids, 32, 34Carrot, 222Cashew nut, 336Cassava, 223Catfish, 314Cauliflower, 224Cayenne, 369Cebollin, 256Celeriac, 225Celery, 226Celery seed, 369Celiac disease, 286Cellulose, 20Cephalopods, 317Cereals, 80, 285–286, 448–451Cereza, 154Chantilly cream, 353Chayote, 227Cheddar-type cheeses, 356Chee-Chang, 266Cheeses

basics, 353–354blue and blue-veined, 356firm, 356–357fresh, 354–355hard, 356–357migraine link, 357nutrients, 470–473origins, 358processed, 357semisoft, 355–356soft, white-rind, 356

Chemicals, in fish, 312Cherimoya, 169Cherry, 170Chervil, 365Chestnut, 336Chichorium intybus, 228Chicken, 292–293, 458–461Chickpeas, 326Chicory, 228Children, milk selection, 350Children’s Pyramid, 14Chili powder, 370Chinese apple, 201Chinese cabbage, 229Chinese date, 180Chinese gooseberry, 181Chinese grapefruit, 203Chinese jujube, 180

Chinese water chestnut, 266Chives, 365Chocolate, 403–405Cholesterol

coronary artery disease, 63–66dietary guidelines for Americans, 10as nutrient, 27–28

Chunk-style honey, 402Cider vinegar, 373Cilantro, 365Cinnamon, 370Citrofortunella mitis, 167Citrullus lanatus, 189–190Citrus aurantifolia, 184Citrus aurantium L., 193Citrus grandis, 203Citrus limonia, 183Citrus paradisi, 176Citrus reticulata, 209Citrus sinensis L., 193Clam, 318–319Clarified butter, 391Clotted cream, 353Cloves, 370–371Club soda, 378Coarse sugar, 400–401Cochin ginger, 237Cocktail, as juice label, 383Cocoa, 404Coconut, 171Coconut oil, 393–394Cocos nucifera, 171Cod, 312Coffee

bean decaffeination, 380milk additives, 352nutrients, 482–483types, 379–381

Colby, 357Colinabo, 242Collards, 230Colocasia esculenta L. Schott, 262Comb honey, 402Common beans, 326, 466–467Common herbs

basil, 364bay leaf, 364–365chervil, 365chives, 365cilantro, 365dill, 365–366

fennel, 366lavender, 366lemon balm, 366–367lemon grass, 367marjoram, 367mint, 367–368oregano, 368parsley, 368rosemary, 368sage, 368sorrel, 368tarragon, 368thyme, 368

Common pear, 197Common spices

allspice, 369anise seeds, 369caraway seeds, 369cardamom, 369cayenne, 369celery seed, 369chili powder, 370cinnamon, 370cloves, 370–371cumin, 371curry, 371Fenugreek seeds, 372ginger, 372juniper berry, 372licorice root, 372mace and nutmeg, 372mustard, 372paprika, 372–373pepper, 373–374saffron, 374salt, 374–375sesame seeds, 375Szechuan peppercorns, 375turmeric, 375vanilla, 375

Complete proteins, 24Complex carbohydrates, 19–21Concentrated milk, 350–351Confectioner’s sugar, 400Constipation, nutrition needs, 44Cooking methods

food safety, 149meat, in cancer, 77recipes, 127–128

Cooking oils, 393–397Corn, 231, 273–275

Corn oil, 394Coronary artery disease

atherosclerosis, 61–62blood lipids, 62blood testing, 63–64medications, 66physical activity, 66risk factors, 64–66

Cottage cheese, 354Cottonseed oil, 394Crab, 319–320Cracked grains, 273Cracked wheat, 281Crackers, nutrients, 450–451Cranberry, 160–161, 165Cranberry beans, 327Cream, 351–353, 472–473Cream cheese, 354Crème fraîche, 353Cress, 232Cross-contamination, in food poisoning, 148Crushed red pepper, 369Cucumber, 233Cucumis melo, 189–190Cucumis melo L. indorus, 189–190Cucumis melo var. reticulatus, 189–190Cucumis sativus, 233Cucurbita maxima, 259–260Cucurbita moschata, 259–260Cucurbita pepo, 259–260Cumin, 371Currant, 161, 165Curry, 371Custard apple, 169Cydonia oblonga, 204Cynara scolymus, 213

DDaily values, 30Dairy desserts, 359–361, 472–473Dairy foods

basics and storage, 345–348cheeses, 353–348, 470–473cream, 351–353, 472–473dried and concentrated milks, 350–351milk, 348–350, 472–475product serving size, 13–14sour cream, 351–353yogurt, 358–359, 474–475

Dark rye flour, 279

DASH, see Dietary Approaches to StopHypertension

Date, 172Daucus carota, 222Decaffeination, coffee beans, 380Decorating sugar, 400–401Defrosting, in food safety, 148–149Deli meats, nutrients, 456–459De Materia Medica, 364Desserts, 359–361, 472–473Devonshire cream, 353Dewberry, 159Diabetes mellitus

control, 60–61definition, 57–58diagnosis, 60long-term complications, 58–59prevention, 59type 1, 58type 2, 58

Dietcancer risk, 75–77cholesterol reduction, 66combination, from DASH, 56fiber-rich, 20–21

Dietary Approaches to Stop Hypertension, 56Dietary fiber

breadfruit, 166cherimoya, 169kumquat, 182pear, 197

Dietary Guidelines for Americans, 8–10, 21Dietary protein, 24–25Dietary Reference Intakes

definition, 5–6minerals, 31, 424–425, 428–429vitamins, 30. 422–423, 426–427

Dill, 365–366Dioscorea alata, 267Diospyros kaki, 198Diospyros virginiana, 198Distilled spirits, nutrients, 480–481Distilled water, 378Dolichos beans, 328, 466–467Dried milk, 350–351Drink

alcoholic, see Alcoholic beveragesas juice label, 383

DRIs, see Dietary Reference IntakesDuck, 294, 460–461Duckling, 294

Durian, 173Durio zibethinus Murr, 173Durum, 280Durum flour, 287Dutch process cocoa, 404

EEAR, see Estimated Average RequirementEdam, 355Eggplant, 234Egg products, 297Eggs, 296–297, 460–461Elderberry, 162, 165Eleocharis dulcis, 266Eleocharis tuberosa, 266“Empty calories,” sweeteners, 399–400Endosperm, grains, 269English teas, 382Enriched, 92Ergot, and rye, 280Eriobotrya japonica, 186Eruca vesicaria sativa, 214Eschalot, 256Espresso, 380Essential oils, 399Estimated Average Requirement, 6Estrogen deficiency, in osteoporosis, 68Estrogen replacement therapy, in osteo-porosis, 69–70

Ethnic cuisine, meal planning, 86–88European gooseberry, 162European pear, 197Evaporated milk, 351Evening meal

makeover, 143–144, 147meal planning, 84–86sample menus, 96–123

Exercisediabetes, 61hypertension, 55–56

Extra virgin olive oil, 395Eye disease, from diabetes, 58–59Eyes, hypertension effects, 54–55

FFamily Actinidiaceae, kiwi, 181Family Amaranthaceae, amaranth, 212Family Amaryllidaceae

garlic, 236

504 Index

Index 505

leek, 243onion, 247scallion, 256

Family Anacardiaceae, mango, 188Family Annonaceae, cherimoya, 169Family Apiaceae, parsley, 248Family Araceae, taro, 262Family Arecaceae, coconut, 171Family Asteraceae

lettuce, 244salsify, 255

Family Bombacaceae, durian, 173Family Bromeliaceae, pineapple, 199Family Cactaceae, prickly pear, 202Family Caprifoliaceae, elderberry, 162Family Caricaceae, papaya, 194Family Chenopodiaceae

beets, 217spinach, 258

Family Compositaeartichoke, 213chicory, 228Jerusalem artichoke, 239

Family Convolvulaceae, sweet potato, 261Family Cruciferae

arugula, 214broccoli, 219brussels sprouts, 220cabbage, 221cauliflower, 224Chinese cabbage, 229collards, 230cress, 232horseradish, 238kohlrabi, 242radish, 253rutabaga, 254turnip, 265

Family Cucurbitaceaebitter melon, 218chayote, 227cucumber, 233melons, 189–190squash, 259–260

Family Cyperaceae, water chestnut, 266Family Dioscoreaceae, yam, 267Family Ebenaceae, persimmon, 198Family Ericaceae

blueberry, 159–160cranberry, 160–161

Family Euphorbiaceae, cassava, 223

Family Fungi, 245Family Graminaceae, bamboo, 216Family Gramineae, corn, 231Family history

coronary artery disease, 65hypertension, 54osteoporosis, 68

Family Laminariaceae, kelp, 241Family Lauraceae, avocado, 157Family Leguminosae

jicama, 240snap beans, 257tamarind, 208

Family Liliaceae, asparagus, 215Family Malpighiaceae, acerola, 154Family Malvaceae, okra, 246Family Moraceae

breadfruit, 166fig, 175jackfruit, 179mulberry, 163

Family Musaceae, banana, 158Family Myrtaceae

feijoa, 174guava, 178

Family Oleaceae, olives, 192Family Oxalidaceae, carambola, 168Family Palmaceae

coconut, 171date, 172

Family Passifloraceae, passion fruit, 195Family Polygonaceae, rhubarb, 206Family Punicaceae, pomegranate, 201Family Rhamnaceae, jujube, 180Family Rosaceae

apple, 155apricot, 156blackberry, 159cherry, 170loquat, 186nectarine, 191peach, 196pear, 197plum, 200quince, 204raspberry, 163–164strawberry, 164

Family Rutaceaecalamondin, 167grapefruit, 176kumquat, 182

lemon, 183lime, 184orange, 193pummelo, 203tangerine, 209

Family Sapindaceaelongan, 185lychee, 187rambutan, 205

Family Sapotaceae, sapodilla, 207Family Saxifragaceae

currant, 161gooseberry, 162

Family Solanaceaeeggplant, 234peppers, 250–251potato, 252tomatillo, 263tomato, 264

Family Umbelliferaecarrot, 222celeriac, 225celery, 226fennel, 235parsnip, 249

Family Vitaceae, grapes, 177Family Zingiberaceae, ginger, 237Farina, 281Farinetta, 273Farmer's cheese, 354–355Fats

alternatives, 127basics, 389–390butter, 391dietary guidelines for Americans, 10lard, 392–393margarine, 392nutrients, 474–477nutrients and substitutes, 26–29serving size, 12–13vegetable shortening, 393

Fat-soluble vitamins, 31Fat substitutes, 28–29Fatty acids, 26–27Fava beans, 325–326FDA, see U.S. Food and DrugAdministration

Feeding, toddlers, 42Feijoa, 174Feijoa sellowiana O., 174Fennel, 235, 366

Fenugreek seeds, 372Fiber

artichoke, 213avocado, 157banana, 158carambola, 168carrot, 222categories, 19–21chicory leaves, 228collards, 230corn, 231date, 172fig, 175guava, 178jicama, 240kiwi, 181kohlrabi, raw, 242lemon, 183orange, 193parsnip, 249passion fruit, 195persimmon, 198prickly pear, 202prunes, 200sapodilla, 207squash, 259–260sweet potato, 261taro root, 262yam, 267

Ficus carica, 175Fig, 166, 175Finfish, nutrients, 462–463Firm cheeses, 356–357Fish

basics, 310–312catfish, 314chemicals, 312cod, 312finfish, 462–463flat fish, 312flounder, 313fresh fish, 310frozen fish, 310halibut, 313higher-fat fish, 315–317lean fish, 312mackerel, 315moderate-fat fish, 313–315perch, 313polychlorinated biphenyls, 312round fish, 312

salmon, 315–316salted fish, 311smelt, 316smoked fish, 311striped bass, 313–314swordfish, 314trout, 316–317tuna, 314–315whole fish, 310

Fish fillets, 310Fish steaks, 3105 a Day for Better Health, 8Flaked barley, 272Flat breads, 283Flat fish, 312Flavored sugar, 401Flax, 275Flaxseed oil, 394Flounder, 313Flour

basics, 286–287as bread ingredient, 282definition, 273nutrients, 450–453

Foeniculum vulgare (dulce), 235Folate

artichoke, 213asparagus, 215beet, 217bok choy, 229brussels sprouts, 220chicory leaves, 228collards, 230corn, 231cress, 232feijoa, 174lettuce, 244orange, 193parsnip, 249spinach, 258

Food additives, 90–91Food Guide Pyramid

categories, 11–14dietary guidelines for Americans, 9milk and dairy product placement, 345snacks, 84

Food labels, in meal planning, 88–90Food poisoning, from cross-contamination,148

Food safetybotulism toxin in honey, 403

tap water, 378techniques for, 10, 148–149

Food serving, in food safety, 149Food sources, antioxidants, 32Fortified, definition, 92Fortified wines, 385Fortunella japonica, 182Fortunella margarita, 182Fragaria americana, 164Fragaria vesca, 164Freezer burn, meat, 299Freezing, in food safety, 149French bread, 284French press coffee, 380Fresh cheeses, 354–355Fresh fish, 310Fresh pork, 304"From concentrate," as juice label, 383Frozen dessert, nutrients, 472–473Frozen fish, 310Frozen yogurt, 361Fructose, 399Fruit beer, 386Fruits

acerola, 154apple, 155apricot, 156avocado, 157banana, 158berries, 159–165breadfruit, 166calamondin, 167carambola, 168cherimoya, 169cherry, 170coconut, 171date, 172dietary guidelines for Americans, 9–10durian, 173feijoa, 174fig, 175grapefruit, 176grapes, 177guava, 178jackfruit, 179jujube, 180kiwi, 181kumquat, 182lemon, 183lime, 184longan, 185

506 Index

Index 507

loquat, 186lychee, 187mango, 188melons, 189–190nectarine, 191nutrients, 434–438olives, 192orange, 193papaya, 194passion fruit, 195peach, 196pear, 197persimmon, 198pineapple, 199plum, 200pomegranate, 201prickly pear, 202pummelo, 203quince, 204rambutan, 205in recipes, 128rhubarb, 206sapodilla, 207serving size, 12–13tamarind, 208tangerine, 209

Fruit sugar, 401Functional foods, supplements as, 34–39

GGame birds, 294–295Game meats, 309, 458–459Garbanzo beans, 326Garden cress, 232Garden rocket, 214Garlic, 236Gassiness, from beans, 327Gastropods, 317Genetically engineered foods, 92Germ

definition, 273grains, 269–270

Ginger, 237, 372Gingerroot, 372Ginkgo nut, 336–337Globe artichoke, 213Glucose, 309Glutathione, in asparagus, 215Gluten, 287, 393Goat cheeses, 355

Golden syrup, 402Goose, 295, 460–461Gooseberry, 162, 165Gorgonzola, 356Gouda, 355Gourmet oils, 398Goutberry, 159Grain flakes, 273Grain products

Asian noodles, 289breads, 282–285cereals, 285–286flour, 286–287pasta, 287–289

Grainsamaranth, 272barley, 272–273basics, 269–271buckwheat, 273corn, 273–275dietary guidelines for Americans, 9flax, 275millet, 276nutrients, 446–453oats, 276–277quinoa, 277in recipes, 128rice, 277–279rye, 279–280serving size, 12–13wheat, 280–281wild rice, 282

Grain syrups, 402Granada, 201Granadilla, 195Granulated white sugar, 400Grapefruit, 176Grapes, 177Grape-seed oil, 397–398Great Northern beans, 328Great raifort, 238Green beans, 257Green pepper, 373Green tea, 382Grenadier, 201Groats, 281Grocery shopping, for healthful meals,88–90

Ground beef substitutes, 301Growth of Plants, 364Gruyère-type cheeses, 357

Guava, 178Gumbo, 246Gums, 20Guyava, 178

HHalf-and-half, 352Halibut, 313Ham, 304–305Hamburger, irradiated, 299Hand washing, in food safety, 148Hard cheese, 356Hard grating cheeses, 356Hard wheat, 280Hardening of the arteries, see AtherosclerosisHare, 305–306Haricots, 257Hazelnut, 337–338Hazelnut oil, 398HCAs, see Heterocyclic aminesHDL, see High-density lipoproteinsHealth, and alcohol, 387Health benefits, tea, 383Health claims, 93Healthful weight, in dietary guidelines forAmericans, 8–9

Health organizations, guidelines, 14–15Healthy People 2010, 6–8Heart

hypertension effects, 54–55as meat, 307–308

Heartburn, nutrition needs, 44Heart disease, prevention

carrot, 222grapes, 177

Heavy cream, 351Helianthus tuberosus, 239Hemicellulose, 20Herbal supplements, 36–38Herbal teas, 382Herbs

basics, 363–364common, see Common herbsmedicinal uses, 364in recipes, 126

Heterocyclic amines, in cancer, 77Hibiscus esculentus, 246High blood pressure

definition, 53–54effects on body, 54–55

risk factors, 54treatment, 55–57

High-density lipoproteins, cholesterol,63–66

Higher-fat fish, 315–317High-fat foods, in cancer, 76–77High-protein foods

finfish, 462–463fish, 310–317legumes, 466–469meat, 298–309, 454–459nuts, 468–469poultry, 291–297, 458–461seeds, 468–469serving size, 13–14shellfish, 317–324, 464–465

High-sodium foods, in hypertension, 56Hominy, 276Honey, 401–402Honeydew, 189–190Hops, 386Horseradish, 238Hot red peppers, 250–251Hulled barley, 272Hyacinth bean, 329Hydrogenated fats, 27Hypertension, see High blood pressure

IIce cream, 359–361Ice milk, 360Imitation cheeses, 356Imitation chocolate, 404Indian date, 208Indian fig, 202Indoles, in cabbage, 221Infants

honey danger, 403nutrition needs, 40–41

Infections, from diabetes, 59Ingredients, modification, 126–127Inquiry Into Plants, 364Insoluble fiber, 20Instant coffee, 380Instant oatmeal, 277Instant tea, 382Intense sweeteners, 21–23Ipomoea batatas, 261Iron

Jerusalem artichoke, 239

spinach, 258Irradiated foods

hamburger, 299preparation, 91–92

Isatin, in prunes, 200Isoflavones, 34Italian cress, 214

JJackfruit, 179Jakfruit, 179Jamaican ginger, 237Jamberry, 263Japanese medlar, 186Japanese persimmon, 198Japanese plum, 186Jarlsberg, 355Jerusalem artichoke, 239Jicama, 240Jugged hare, 306Juice, 383Jujube, 180Juniper berry, 372

KKaki, 198Kelp, 241Kidney beans, 327Kidneys

failure from diabetes, 59hypertension effects, 54–55meat, 308

Kiwi, 181Kohlrabi, 242Kosher salt, 374Kumquat, 182

LLablab, 329Lactobacillus acidophilus, 348Lactobacillus bulgaricus, 358Lactose, 399Lactose-free milk, 349Lactose intolerance, 347Lactose-reduced milk, 349Lactuca sativa, 244Lady’s finger, 246Lager, 386

Lamb, 301–303, 454–455Laminaria, 241Lard, 392–393Latte, milk content, 352Lavender, 366Laxatives, in prunes, 200LDL, see Low-density lipoproteinsLean fish, 312Leek, 243Legumes

Adzuki beans, 328–329alfalfa, 325basics, 324–325black beans, 326–327black-eyed peas, 329broad beans, 325–326chickpeas, 326common beans, 326cranberry beans, 327dolichos beans, 328kidney beans, 327lablab, 329lentil, 330lima beans, 330mung beans, 329–330nutrients, 466–469peanuts, 330–331peas, 332pinto beans, 327–328soybeans, 332–333white beans, 328

Lemon, 183Lemon balm, 366–367Lemon grass, 367Lentil, 330, 466–469Lepidium sativum, 232Lettuce, 244Licorice root, 372Lifestyle

coronary artery disease, 65–66osteoporosis, 68

Light beer, 386Light butter, 391Light cream, 351–352Light olive oil, 395Light whipping cream, 351Lignin, 20Lima beans, 330Limburger, 355Lime, 184Lingonberry, 160–161

508 Index

Index 509

Linseed oil, 394Liquid, as bread ingredient, 282Liquid honey, 402Liquid margarine, 392Liquid sugar, 404Litchi, 187Litchi chinensis Sonn., 187Liver, 308Living yogurt cultures, 358Lobster, 320Longan, 185Long-grain rice, 278Loquat, 186Low-density lipoproteins, cholesterol,63–66

Low-fat milk, 348Lunch, see Noon mealLuncheon meats, nutrients, 456–459Lychee, 187Lycopene, 32, 264Lycopersicon esculentum, 264

MMacadamia nut, 338Macaroni, 287Mace, 372Mackerel, 315Macronutrients

carbohydrates, 18–23fats, 26–29protein, 23–26

Magnesiumbeet greens, 217chicory, 228okra, 246prickly pear, 202spinach, 258

Maize, 273–275Malpighia glabra L., 154Malpighia punicifolia L., 154Malt liquor, 386Maltose, 399Malt vinegar, 373Malus pumila, 155Malus sylvestris, 155Manga, 188Mangifera indica L., 188Mango, 188Mangot, 188Manihot aipi Phol, 223

Manihot esculenta Crantz, 223Manihot ultissima Phol, 223Manilkara zapota, 207Manioc, 223MAOIs, see Monoamine oxidase inhibitorsMaple syrup, 402Margarine

coronary artery disease, 66types, 392

Marinades, food safety issues, 149Marjoram, 367Marrow beans, 328Ma-Tai, 266Ma Ti, 266May apple, 186Meal, 273Meal planning

breakfast, 80–81eat well, 79ethnic cuisine, 86–88grocery shopping, 88–90lunch, 81–83snack time, 83–84supper, 84–86

Meatsbacon, 305basics, 298–299beef, 299–301brain, 307buffalo, 301cooking and cancer, 77fresh pork, 304game meats, 309ham, 304–305heart, 307–308kidney, 308lamb, 301–303liver, 308nutrients, 454–459ostrich, 303pork, 303–304rabbit and hare, 305–306sausage, 308–309serving size, 12–13supper portion, 86USDA grades, 300veal, 306–307

Medicinecoronary artery disease, 66diabetes, 61herbs and spices as, 364

hypertension, 57osteoporosis, 69

Mediterranean Pyramid, 14Medium-grain rice, 278Melons, 189–190Menus

healthful, 128–129two-week period, 95–123

Mexican green tomato, 263Mexican potato, 240Mexican turnip, 240Micronutrients, vitamins and minerals, 29–33

Migraines, cheese link, 357Milk

associated products, 346nutrients, 472–475processing, 346selection for children, 350types, 348–350

Milk allergy, 349Milk chocolate, 404Milk products, serving size, 12–13Millet, 276Minerals

as antioxidants, 31–33functions and sources, 432–433as micronutrients, 31recommended intakes for individuals,424–425

supplements, 38–39tolerable upper intake levels, 428–429

Mineral water, 378Mint, 367–368Miso, 333Moderate-fat fish, 313–315Molasses, 402Momordica charantia, 218Monoamine oxidase inhibitors, 357Monounsaturated fat

avocado, 157olives, 192

Monounsaturated fatty acids, 26Monterey Jack, 357Morning sickness, nutrition needs, 44Morus, 163Mountain radish, 238Mozzarella, 355Mulberry, 163, 165–166Mung bean, 329–330

Mung bean noodles, 289Musa paradisiaca L., 158Mushroom, 245Muskmelon, 189–190Mussels, 320–321Mustard, 372Mustard seed oil, 398

NNapa cabbage, 229National Institutes of Health, 15Native persimmon, 198Natural cocoa, 404Natural sweeteners, 23Navy beans, 328Nectarine, 191Nephelium lappaceum, 205Nephelium longana, 185Nerve damage, from diabetes, 59Niacin, in cooked mushrooms, 245Nondairy creamers, 352Nondairy desserts, 359Nonfat margarine, 392Nonfat milk, 348Non-nutritive sweeteners, 21–23Noodles, 287–289Noon meal

makeover, 136, 139–140planning, 81–83sample menus, 96–123

Nopal, 202Nopalitos, 202"Not from concentrate," as juice label, 383Nutmeg, 372NutraSweet, 22Nutrients

alcoholic beverages, 480–481berries, 165carbohydrates, 18–23cheese, 470–473cholesterol as, 27–28coffee, 482–483cream, 472–473fats, 26–29, 474–477finfish, 462–463on food labels, 88–90frozen dessert, 472–473fruits, 434–438grains, 446–453legumes, 466–469

macronutrients, see Macronutrientsmeat, 454–459micronutrients, 29–33milk, 472–475nuts, 468–469phytochemicals as, 33–35plant oils, 476–477poultry, 458–461protein, 23–26saturated fats as, 26–27seeds, 468–469shellfish, 464–465soda, 482–483specialty oils, 476–477sweeteners, 478–479tea, 482–483upper limit, 6various claims, 92vegetables, 438–446water, 33yogurt, 474–475

Nutritionadulthood, 43boosting in menu, 129breastfeeding, 43–45cancer connection, 74diabetes, 60–61hypertension, 57in grains, 270–271infancy, 40–41pregnancy, 43–45preschool years, 41school-age children, 42seniors, 45stage of life, 39–40teenage years, 43weight loss, 51–52

Nutsalmond, 334–335basics, 333–334beechnut, 335brazil nut, 335–336cashew nut, 336chestnut, 336ginkgo nut, 336–337hazelnut, 337–338macadamia nut, 338nutrients, 468–469pecan nut, 339pistachio nut, 339–340walnut, 341–342

OOat bran, 277Oat flour, 277Oat groats, 276Oats, 276–277Obesity

behavior modification, 53definition, 47–48nutrition considerations, 51–52physical activity, 52–53risk factors, 48–50special situations, 51

Octopus, 321–322Oils

basics, 389–390cooking oils, 393–397plant oils, 476–477serving size, 12–13specialty oils, 397–399, 476–477

Okra, 246Old-fashioned rolled oats, 276–277Olea europaea, 192Olestra, 28–29Olive oil, 394–395Olives, 192Omega-3 fatty acids, 27“100 percent juice,” as juice label, 383Onion, 247Oolong teas, 382Opuntia ficus-indica, 202Orange, 193Oregano, 368Organic foods, 91Oriental persimmon, 198Osteoporosis

immobilization in, 69men, 70risk factors, 67–69risk reduction, 69–73

Ostrich, 303, 454–455Overweightedness vs. obesity, 48Oyster plant, 255Oysters, 322

PPachyrhizus erosus, 240Palmitate, in cereals, 285Palm kernel oil, 395–396Palm oil, 395–396Palm syrup, 402–403

510 Index

Index 511

Papaya, 194Paprika, 372–373Parsley, 248, 368Parsnip, 249Partially hydrogenated vegetable oil, 66Passiflora edulis, 195Passion fruit, 195Pasta, 287–289, 452–453Pastinaca sativa L., 249PCBs, see Polychlorinated biphenylsPeach, 196Peanut oil, 396Peanuts, 330–331Pear, 197Pearled barley, 272Pearled grain, 273Peas, 332Pecan nut, 339Pectin, 20, 155, 399Peppers, 250–251, 373–374Perch, 313Persea americana, 157Persimmon, 198Pesticides, in foods, 90Petroselinum crispum, 248Phaseolus vulgaris, 257Phoenix dactylifera L., 172Phosphorus, in celeriac, 225Phyllostachys, 216Physalis ixocarpa, 263Physical activity

cardiovascular disease, 66dietary guidelines for Americans, 9weight loss, 52–53

Phytochemicalsbroccoli, 219brussels sprouts, 220cabbage, 221carrot, 222cauliflower, 224cherry, 170collards, 230cress, 232garlic, 236grapes, 177nectarine, 191nutrient, 33–35onion, 247radish, 253

Pilsener, 386Pilsner, 386

Pineapple, 199Pineapple guava, 174Pink currant, 161Pinto beans, 327–328Pistachio nut, 339–340Plantain, 158Plant-based diet, 66Plant fibers, 20Plant oils, nutrients, 476–477Plants, as food source, 75–76Plum, 200Polished grains, 273Polishings, 273Polychlorinated biphenyls, in fish, 312Polyunsaturated fatty acids, 26Pomegranate, 201Pomelo, 203Pommelo, 203Poor man’s meat, 324Popcorn, 275Poppy seed oil, 398Pork, 303–304, 456–457Porter, 386Potassium

amaranth leaves, 212bamboo, 216banana, 158breadfruit, 166celeriac, 225chicory leaves, 228pomegranate, 201potato, 252rutabaga, 254squash, 259–260sweet potato, 261water chestnuts, 266yam, 267

Potato, 252Pot barley, 272Poultry

basics, 291–292chicken, 292–293duck, 294eggs, 296–297game birds, 294–295goose, 295nutrients, 458–461serving size, 13–14turkey, 296

Powdered milk, 350Pregnancy, nutrition needs, 43–45

Preschool years, nutrition needs, 41Prickly pear, 202Processed cheeses, 357Protein, 23–26Provolone, 355Prunes, 200Prunus armeniaca, 156Prunus avium, 170Prunus domestica, 200Prunus persica, 196Prunus persica var. nectarina, 191Prunus salicina, 200Psidium guajava, 178Pummelo, 203Pumpernickel, 284Pumpkin seed oil, 398Punch, as juice label, 383Punica granatum, 201Pure olive oil, 395Purified water, 378Pyrus communis, 197Pyrus malus, 155Pyrus pyrifolia, 197

QQuahog, 318Quick-cooking oats, 277Quince, 204Quinoa, 277

RRabbit, 305–306Race


Radicchio, 228Radish, 253Rambutan, 205Raphanus sativus L., 253Raspberry, 163–165RDA, see Recommended DietaryAllowances

RecipesBalsamic Roasted Chicken, 144Banana Raspberry Smoothie, 116Bruschetta Pomodoro, 115Chicken and Couscous Vegetable Salad,100

Citrus Spinach Salad With Honey

Yogurt Dressing, 139Curried Tuna Salad With Pita Triangles,136

Fried Chicken, 144Granola with Raisins, Apples, andCinnamon, 132

Grilled Ahi Tuna with Mango-Pineapple Chutney, 111

Grilled Beef Kabobs, 119Grilled Chicken with Tomato and CornSalsa, 108

Grilled Steak, 147Mediterranean Pasta Salad, 123Minestrone Soup, 140modification, 125–128Pasta with Marinara Sauce and GrilledVegetables, 143

Poached Pears in Red Wine, 107Quick Pork with Pineapple-Orange-Basil Sauce, 103

Rustic Wrap, 120Soft Tacos with Sautéed Vegetables andSmoky Salsa, 99

Southwest Caesar Salad, 96Southwestern Scramble, 135Southwestern Turkey Pocket Fajita, 104Spaghetti with Meatballs, 143Spiced Muffins, 131Spinach Salad with Bacon andMushrooms, 139

Steak with Steamed Vegetables, SobaNoodles, and Ginger Sauce, 147

Tuna Salad Sandwich, 136Turkish Chicken with Spiced Dates,112

Recommended Dietary Allowancesdefinition, 65 a Day for Better Health, 8minerals, 424–425vitamins, 422–423

Red cole, 238Red currant, 161Red date, 180Reduced-fat cheeses, 356Reduced-fat margarine, 392Reduced-fat milk, 348Red wines, 384Refrigeration, in food safety, 149, 399Resistance training, in weight loss, 53Rheum, 206Rheum officinale, 206

Rheum palmatum, 206Rheum rhaponticum, 206Rhubarb, 206Ribes grossularia, 162Ribes hirtellum, 162Ribes nigrum, 161Ribes petraeum, 161Ribes rubrum, 161Ribes sativum, 161Ribes ussuriense, 161Ribes vulgare, 161Riboflavin

beet greens, 217chicory, 228cooked mushrooms, 245spinach, 258

Rice, 277–279Rice milk, 350Rice noodles, 289Rice vinegar, 373Rice wine, 385Ricotta, 355Risk factors

coronary artery disease, 64–66hypertension, 54obesity, 48–50osteoporosis, 67–69

Rock salt, 374Rocket, 214Rolled grains, 273Romano beans, 257Roquefort, 356Roquette, 214Rosemary, 368Rosé wines, 384Roughage, 20Round fish, 312Round-grain rice, 277–278Rubus fructicosus, 159Rubus idaeus, 163–164Rubus strigosus, 163–164Rubus villosus, 159Rutabaga, 254Rye, 279–280Rye bread, 284Rye flour, 279

SSaccharin, 22, 404Safflower oil, 396

Safflower seed, 340Saffron, 374Sage, 368Salads, in lunch meal planning, 82–83Salmon, 315–316Salsify, 255Salt

alternatives, 127food preparation, 10types, 374–375

Salted fish, 311Salted margarine, 392Sambucus canadensis, 162Sambucus coerulea, 162Sanding sugar, 401Sand pear, 197Sandwiches, in lunch meal planning,82–83

Sapodilla, 207Saturated fats

coconut, 171coronary artery disease, 66nutrient, 26–27

Saturated fatty acids, 26–27Sausage, 308–309, 456–459Scallion, 256Scallops, 322–323School-age children, nutrition needs, 42Scotch barley, 272Seafood, serving size, 13–14Sea salt, 374Seasoned salt, 374Sechium edule, 227Seeds

nutrients, 468–469safflower seed, 340sesame seed, 340, 375squash seed, 340–341sunflower seed, 341

Selenium, 32Self-rising flour, 287Seltzer water, 378Semisoft cheeses, 355–356Semisweet chocolate, 404Semolina, 287Seniors, nutrition needs, 45Serving size, food groups, 12–14Sesame oil, 398–399Sesame seeds, 340, 375Sex

coronary artery disease, 65

512 Index

Index 513

hypertension, 54osteoporosis, 67–68

Shaddock, 203Sharon’s fruit, 202Shellfish

abalone, 318basics, 317–318clam, 318–319crab, 319–320lobster, 320mussels, 320–321nutrients, 464–465octopus, 321–322oysters, 322scallops, 322–323shrimp, 323–324

Shell membranes, egg, 297Sherbet, 360–361Short-grain rice, 277–278Shrimp, 323–324Simple sugars, 18–19Skim milk, 348Smelt, 316Smetana, 353Smoke point, oil, 391Smoked fish, 311Smoking


Snacksmeal planning, 83–84sample menus, 96–123

Snap beans, 257Soda pop, 384, 482–483Soda water, 378Soft margarine, 392Soft wheat, 280Soft white-rind cheeses, 356Solanum melogena esculentum, 234Solanum tuberosum L., 252Soluble fiber, 20, 155Sorbet, 360–361Sorrel, 368Sour cream, 351–353Sourdough, 284–285Sour orange, 193Soy, 34Soybean milk, 333Soybean oil, 396–397Soybean sprouts, 333Soybeans, 332–333

Soy flour, 333Soy milk, 350Soy nuts, 333Soy products, 333Soy sauce, 333Sparkling water, 378Sparkling wine, 384–385Specialty oils, 397–399, 476–477Spices

basics, 363–364common, see Common spicesmedicinal uses, 364recipes, 126

Spinach, 258Spinacia oleracea L., 258Splenda, 23Sports drinks, 384Spring water, 378Sprouts, raw, 325Squash, 259–260Squash seed, 340–341Stage of life, nutrition

adulthood, 43breastfeeding, 43–45infancy, 40–41needs, 39–40pregnancy, 43–45preschool years, 41school-age children, 42senior, 45teenage, 43

Star apple, 168Starch, 19Starfruit, 168Steal-cut oats, 276Steel-cut grains, 273Stem turnip, 242Stinking rose, 236Stout, 386Strawberry, 164–165Strawberry tomato, 263Strength training, in weight loss, 53Streptococcus thermophilus, 358String beans, 257Striped bass, 313–314Sucralose, 23, 404Sucrose, 399Sugar in the raw, 401Sugar substitutes, 21–23Sugars

alternatives, 127

from beverages and food, 10types, 400–401

Sunchoke, 239Sunflower artichoke, 239Sunflower oil, 397Sunflower seed, 341Sunnett, 22–23Supper, see Evening mealSupplements

calcium, 72cancer risk reduction, 76definition, 34–36herbal, 36–38usage, 38vitamins and minerals, 38–39

Sweet anise, 235Sweet cherry, 170Sweet corn, 231Sweetened condensed milk, 351Sweeteners

acceptable daily intakes, 21–23basics, 399–400chocolate, 403–405honey, 401–402nutrients, 478–479sugar, 400–401syrups, 402–403

Sweet orange, 193Sweet peppers, 250–251Sweet potato, 261Sweets, serving size, 12–13Swiss cheese, 357Swordfish, 314Syrups, 402–403Szechuan peppercorns, 375

TTable salt, 374Table sugar, 18Tamarind, 208Tamarindus indica, 208Tangerine, 209Tapioca, 223Tap water, 378Taro, 262Tarragon, 368Tea, 381–383, 482–483Tea bag, invention, 382Teenage years, nutrition needs, 43Tempeh, 333

Temperature, cooking, in cancer, 77Terpenes, in cherry, 170Thiamin, in Jerusalem artichoke, 239Thyme, 368Tira, 214Toddlers, feeding tips, 42Tofu, 333Tolerable upper intake levels

minerals, 428–429vitamins, 426–427

Tomate verde, 263Tomatillo, 263Tomato, 264Tonic water, 378Topinambour, 239Toppings, 352Toxins, nutrition effects, 44Trace minerals, 31Tragopogon porrifolius, 255Trans fat, in coronary artery disease, 66Tree melon, 194Triglycerides, 26, 63Trout, 316–317Tsao, 180Tuna, 314–315Turkey, 296, 460–461Turkish coffee, 380Turmeric, 375Turnip, 265Type 1 diabetes, 58Type 2 diabetes, 58Tyramine, in cheese, 357

UUL, see Ultra-heat treatmentUL, see Upper LimitUltra-heat treatment, milk, 349Ultrapasteurized milk, 349Univalves, 317Unsalted butter, 391Unsalted margarine, 392Unsaturated fat, in coronary artery disease, 66Unsweetened chocolate, 404Upper intake levels, tolerable

minerals, 428–429vitamins, 426–427

Upper Limit, nutrients, 6USDA, see U.S. Department of AgricultureU.S. Department of Agriculture

Food Guide Pyramid, 11–14

meat grades, 300U.S. Food and Drug Administration

cheese regulation, 357fat substitutes, 28–29health claims, 93supplements, 36sweetener ADI, 21–23water regulation, 378

VVaccinium macrocarpon, 160–161Vaccinium myrtillis, 159–160Vaccinium oxycoccus, 160–161Vanilla, 375Variety meat, nutrients, 456–457Vascular headaches, cheese link, 357Veal, 306–307, 456–457Vegetable oyster, 255Vegetable Pyramid, 14Vegetables

amaranth, 212artichoke, 213arugula, 214asparagus, 215bamboo, 216beets, 217bitter melon, 218broccoli, 219brussels sprouts, 220cabbage, 221carrot, 222cassava, 223cauliflower, 224celeriac, 225celery, 226chayote, 227chicory, 228Chinese cabbage, 229collards, 230corn, 231cress, 232cucumber, 233dietary guidelines for Americans, 9–10eggplant, 234fennel, 235garlic, 236ginger, 237horseradish, 238Jerusalem artichoke, 239jicama, 240

kelp, 241kohlrabi, 242leek, 243lettuce, 244mushroom, 245nutrients, 438–446okra, 246onion, 247parsley, 248parsnip, 249peppers, 250–251potato, 252radish, 253in recipes, 128rutabaga, 254salsify, 255scallion, 256serving size, 12–13snap beans, 257spinach, 258squash, 259–260sweet potato, 261taro, 262tomatillo, 263tomato, 264turnip, 265water chestnut, 266yam, 267

Vegetable shortening, 393Very low-density lipoproteins, 63Vinegar, 373Virgin olive oil, 395Vitamin A

acerola, 154amaranth leaves, 212apricot, 156arugula, 214beet greens, 217bok choy, 229broccoli, 219brussels sprouts, 220carambola, 168carrot, 222cherry, 170chicory leaves, 228collards, 230cress, 232guava, 178jackfruit, 179loquat, 186mango, 188

514 Index

Index 515

nectarine, 191passion fruit, 195peach, 196peppers, 250–251persimmon, 198prunes, 200spinach, 258squash, 259–260storage in body, 31sweet potato, 261tangerine, 209taro leaves, 262tomato, 264

Vitamin B6banana, 158chicory, 228fig, 175pomegranate, 201potato, 252spinach, 258sweet potato, 261taro root, 262water chestnuts, 266

Vitamin Cacerola, 154amaranth leaves, 212as antioxidant, 32apple, 155apricot, 156artichoke, 213asparagus, 215banana, 158beet greens, 217bitter melon, 218bok choy, 229breadfruit, 166broccoli, 219brussels sprouts, 220cabbage, 221carambola, 168cauliflower, 224celeriac, 225celery, 226chayote, 227cherimoya, 169cherry, 170chicory leaves, 228collards, 230corn, 231cress, 232durian, 173

feijoa, 174function, 30grapefruit, 176guava, 178jackfruit, 179jicama, 240jujube, 180kiwi, 181kohlrabi, 242kumquat, 182lemon, 183lettuce, 244lime, 184longan, 185lychee, 187mango, 188nectarine, 191okra, 246orange, 193papaya, 194parsley, 248parsnip, 249passion fruit, 195peach, 196pear, 197peppers, 250–251persimmon, 198pineapple, 199plum, 200pomegranate, 201potato, 252prickly pear, 202pummelo, 203quince, 204radish, 253rhubarb, 206rutabaga, 254sapodilla, 207scallion, 256snap beans, 257spinach, 258squash, 259–260sweet potato, 261tangerine, 209taro leaves, 262tomatillo, 263tomato, 264turnip, 265yam, 267

Vitamin Dosteoporosis, 70–73

storage in body, 31Vitamin E, 31–32Vitamin K, 31Vitamins

as antioxidants, 31–33functions and sources, 430–432recommended intakes for individuals,422–423

supplements, 38–39tolerable upper intake levels, 426–427types, 29–31

Vitis, 177VLDL, see Very low-density lipoproteins

WWalking, for weight loss, 52Walnut, 341–342Walnut oil, 399Water, 33, 378–379Water chestnut, 266Watercress, 232Watermelon, 189–190Water-soluble vitamins, 30–31Wax beans, 257Weight-bearing exercise, in osteoporosis,73

Weight controlcoronary artery disease, 65diabetes, 61

Weight lossby behavior modification, 53hypertension, 55nutrition needs, 51–52obesity, 48physical activity, 52–53

Weight management programs, 51Weitzen, 386West Indian cherry, 154Wheat, 280–281Wheat beer, 386Wheat berries, 281Wheat flakes, 281Wheat germ oil, 398Wheat seed, 281Whipped butter, 391Whipped margarine, 392White beans, 328Which chocolate, 404White currant, 161White pepper, 214, 373–374

White wines, 384Whole fish, 310Whole-grain flour, 287Whole grains, 273Whole milk, 348Whole-wheat flour, 287Wild rice, 282Wine, 384–385, 480–481Wine vinegar, 373Women, bone mineral density, 69

XXiquima, 240

YYam, 267Yam bean, 240Yeast, bread ingredient, 282–283Yellow snap beans, 257Yogurt

nutrients, 474–475preparation and serving, 358–359

Yolk, egg, 297Yuba, 333Yuca, 223

ZZea mays L., 231Zinc, in napa cabbage, 229Zingiber officinale, 237Ziziphus jujuba, 180

516 Index

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