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484 Unit 7 Food Preparation
CHAPTER
Writing Activity
Legumes, Nuts, & Seeds
Spilling the Beans “One night, over a dinner of bean soup, Jamie made an announcement.” After reading
the previous sentence, did you wonder what happened next? Using the sentence as your introduction, write a one-page short story called “Spilling the Beans.” Use your imagination and your writing skills to create fic-tional characters and events.
Writing Tips Follow these steps for creative writing:Create characters, dialogue, and events. Let your imagination inspire you.Write vividly and descriptively.
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Creative Writing
31
Activate Prior KnowledgePacked with Protein Legumes, nuts, and seeds are tasty and full of protein. What is your favorite recipe with legumes, nuts, or seeds?
Chapter 31 Legumes, Nuts, & Seeds 485
Reading Guide
Academic Standards
Graphic Organizer Go to this book’s Online Learning Center at glencoe.com to print out this graphic organizer.
Before You ReadPreview Examine the photos of different legumes, nuts, and seeds. Then make a list of the ones you have tried.
English Language Arts
NCTE 4 Use written language to communicate effectively.
MathematicsNCTM Data Analysis and Probability Understand and apply basic concepts of probability.
ScienceNSES B Develop an under-standing of the structure and properties of matter.
NCTE National Council of Teachers of English
NCTM National Council of Teachers of Mathematics
NSES National Science Education Standards
NCSS National Council for the Social Studies
Read to LearnKey Concepts
Explain the nutritional benefits of legumes.Describe how to prepare beans before cooking.Identify ten types of nuts.Describe three types of seeds and their uses.
Main IdeaLegumes, nuts, and seeds offer valuable nutrients and satisfy-ing flavor, are easy to prepare, and have many uses.
Content VocabularyYou will find definitions for these words in the glossary at the back of this book.■■ legume ■■ tofu■■ fresh legume ■■ nut■■ dry legume ■■ seed■■ hilum
Academic VocabularyYou will find these words in your reading and on your tests. Use the glossary to look up their definitions if necessary.● aseptic ● reconstitute
Graphic OrganizerUse a graphic organizer like the one below to note and briefly describe the five different forms of nuts.
FORMSOF
NUTS
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486 Unit 7 Food Preparation
Recognizing LegumesLegumes, nuts, and seeds are packed with
nutrients and flavor. A legume is a plant with
seed pods that split along both sides when
ripe. Beans, lentils, and peas are legumes.
A fresh legume is a seed or seed pod
from a young plant sold as a vegetable. Green
beans, green lima beans, and green peas are
fresh legumes.
A dry legume is a seed or seed pod from
a mature plant that has been left in the field
to dry. Dry beans, peas, and lentils are dry
legumes. Dry legumes are more nutritious
than fresh legumes because they are allowed
to mature before drying. In food preparation,
the word legumes refers to the dry legumes,
not fresh legumes.
Nutrients in LegumesBecause seeds contain the food supply for
a new plant, dry legumes are rich in nutrients.
They are an excellent source of protein and
fiber. Mixing legumes with grains provides
complete protein, because each has amino
acids the other lacks. You can eat legumes
and grains at the same meal or at different
meals to get the benefits of complete protein.
Combined grains and legumes make up about
two-thirds of the proteins eaten by people
throughout the world.
Legumes are also an inexpensive source
of protein. One-half cup of cooked legumes
contains the same amount of protein as one
ounce of cooked meat, but costs less. Beans
also double in volume when cooked, whereas
meat, poultry, and other high-protein foods
lose moisture and shrink during cooking. An
ounce of dry beans, therefore, goes further than
an ounce of meat.
Legumes are rich in complex carbohydrates
and dietary fiber, as well as protein. They are
also high in iron, calcium, potassium, and
some trace minerals. Legumes are a health-
ful alternative to meats because they are low
in fat, calories, and sodium and contain no
cholesterol.
Types of LegumesBeans, split peas, and lentils vary from
small to large and come in white, pink,
red, green, orange, and black varieties. Fig-ure 31.1 shows many types of legumes and
their uses. Each variety has its own distinc-
tive flavor and texture, although some are
interchangeable in recipes. Look for interest-
ing varieties of legumes in supermarkets and
ethnic markets.
Some legumes are traditional in ethnic
dishes. Pinto beans, for instance, are used in
Tex-Mex cuisine, including burritos, enchiladas,
nachos, and refried beans. Lentils are the main
ingredient in dal, a traditional dish in India.
Legumes come from plants, which makes them like vegetables. Legumes also supply protein, which makes them like meats. What is the difference between fresh legumes and dry legumes?
Color and Flavor
Chapter 31 Legumes, Nuts, & Seeds 487
Figure 31.1 A Guide to Legumes
Types of Legumes Different varieties of beans, lentils, and split peas have
different flavors, textures, and uses. Which beans are used in Central and South American cuisines? Which turn into a purée when cooked?
Black Beans
(Turtle Beans)Small, black, oval beans with white dot at one end and cream-colored fl esh. Sweet fl avor and smooth texture. Use in soups and stews. Traditional in Mexican, Central and South American, and Carib-bean cuisines. Use in Cuban rice and beans. Cooking time: 1 to 1½ hours.
Black-Eyed PeasMedium-size oval beans. White with small black “eye” on one side. Light, smooth texture with distinct savory fl avor. Use in curries and main dishes with ham or rice. Traditional in Southern cuisine. Mix with rice and bacon to make Hoppin’ John, traditionally served on New Year’s Day to bring good luck. Cooking time: 30 minutes to 1 hour.
Garbanzo Beans
(Chickpeas)Medium-size, round, roughly shaped, beige beans with nutlike fl avor and fi rm texture. Hold their shape when cooked. Use in soups, stews, and salads and as snacks. Popular in European and Middle Eastern cuisines. Main ingredient in hummus (=h`-m`s), a Middle Eastern dip. Cooking time: 1 to 1½ hours.
Kidney BeansLarge, deep-red, kidney-shaped beans with cream-colored fl esh. Also come in light red. Hearty fl avor and fi rm texture. Use in soups, stews, casseroles, and salads. Use in chili and in red beans and rice. Popular in Central American cuisines. Cooking time: 1½ to 2 hours.
Lima BeansGreenish-white, fl at, oval beans with mild fl avor and smooth, creamy texture. Use as a side dish and in soups and casseroles. Baby limas are small and cook in 1 hour. Large limas, also called butter beans, cook in 1 to 1½ hours.
Pinto BeansMedium-size, oval beans with mottled beige and brown skin that turns brown when cooked. Flavorful, with a creamy texture. Popular in most Spanish-speaking countries and in Tex-Mex cuisine. Use in soups and stews, with rice, and to make refried beans, which are mashed beans fried with fat. Cooking time: 1½ to 2 hours.
488 Unit 7 Food Preparation
Selecting and Storing Legumes
Dry legumes are sold in packages or in
bulk. Dry legumes are much less expensive
than fresh legumes but need to be soaked over-
night in water before using. This is not diffi-
cult, but requires planning. Look for legumes
that are firm and clean, that are undamaged,
and that have a uniform color and size. Choos-
ing legumes with the same size helps them to
cook evenly. Broken, wrinkled, or blistered
legumes are less attractive, but they are usu-
ally nutritious and safe to eat.
Store dry legumes in a cool, dry place. Once
a package is open, transfer the remainder to
a tightly covered container. Do not refrigerate
dry legumes. Legumes continue to dry out dur-
ing storage, so buy only the amount you plan
to use soon. With proper storage, legumes
should keep for up to 12 months. The older
and drier legumes become, the longer they
take to cook.
Cooked legumes can be stored in the refrig-
erator for up to four days. For longer storage,
freeze them in an airtight container.
Convenience Forms of Legumes
Most beans are available cooked and
canned. Canned beans have a slightly dif-
ferent taste and texture than dry beans you
cook yourself. A 15-ounce can of beans, when
drained, yields about 1½ cups of cooked
beans. Remove excess sodium by rinsing well
before cooking. Then use them as you would
use cooked dry beans.
Legumes also come pre-prepared in canned,
frozen, dehydrated, and refrigerated dishes such
as black bean soup, baked beans, and refried
beans. Some cans come with spices mixed into
the liquid for a quick side dish. You can heat fro-
zen legumes as a side dish or add them to reci-
pes. Some seasoning mixes for red beans and
rice or chili come with dehydrated beans. Fol-
low package instructions for rehydrating. Look
for entrées such as burritos, soups, and curries
in the frozen food section of supermarkets.
Identify With what type of food can you combine legumes to make complete proteins?
Figure 31.1 A Guide to Legumes (continued)
White BeansWhite beans with mild fl avor. Use in soups, stews, casseroles, and salads. Several varieties are available. Navy beans are small oval beans used in Boston baked beans and commer-cially prepared pork and beans, also known as Yankee beans. Cooking time: 1½ to 2 hours. Great Northern beans are about twice the size of navy beans. Cooking time: 45 minutes to 1 hour. Cannellini beans (+k`-n`-=l#-n#), also called white kidney beans, have a smooth texture and nutlike fl avor. Use in soups and bean salads. Cooking time: 1½ to 2 hours.
Split PeasWhole dry peas, skinned and split. Green or yellow. Cook relatively fast and turn into thick, creamy purée. Use in soups. No presoak-ing necessary. Cooking time: 30 minutes to 1 hour.w
Lentils Small, lens-shaped legume popular in Europe, the Middle East, and India. Mild fl avor. Red, brown, and green varieties. Do not presoak before cooking. Red lentils cook faster than others. Use in soups, stews, salads, and side dishes. Cooking time: 20 minutes to 1 hour.
Chapter 31 Legumes, Nuts, & Seeds 489
in Food
Preparing and Cooking Legumes
Legumes are dried in the field and then har-
vested and processed. Since moisture could
make them sprout, they are not washed. For
this reason, always inspect legumes for dam-
age, dirt, and foreign material. Remove any
pebbles and stems. Then rinse the legumes
well in cold water several times to wash off
the field dust. Rinse until the water is clear.
Legumes grow in size as you cook them.
A 1-pound package of dry legumes contains
about 2 to 3 cups, which expand to 5 to 6 cups
after cooking.
Preparing BeansBeans must absorb water before they can
begin to cook. Presoaking them helps them
cook faster.
As beans soak, water enters first through the
hilum. The hilum (=h$-l`m) is the scar on the
bean where it was attached to the stem in
the pod. Once some water has been absorbed
through this tiny opening, water starts to soak
through the outer coat. Figure 31.2 shows the
hilum and the other structures of a bean.
Soaking also dissolves some gas-causing
substances, which makes beans easier to digest.
Almost no nutrients are lost in presoaking.
Two methods work for presoaking beans.
Black-eyed peas have their own special pre-
soaking technique. No matter which method
you use, always discard the soaking water.
Simmer Method Put beans and water in a pot
large enough to hold the beans after they have
doubled in size. Use 10 cups of water for each
pound of beans. Heat to boiling, reduce the
heat, and let the beans simmer for about 2 to 3
minutes. Remove the pot from the heat and let
Ian CampbellRestaurant Owner
Q: What are the primary responsibilities of a restaurant owner?
A: Staying in business! Nearly nine of every ten restaurants that are opened fail during the first two years in business. Another respon-sibility is to provide perceived value for customers. You are creating a business, not only to make money for yourself but also to provide reliable employment for your staff.
Q: What is the path to restaurant ownership?
A: A lot of people decide to buy into their own restaurant because they believe it will be fun, and not that difficult. I was already in the restaurant business. Most restaurant owners have worked in the business at different levels until they have the developed the skills necessary to be a restaurant owner.
Q: Is running your own restaurant satisfying?
A: It is awfully nice when you have an idea for a new menu item. I shunned the corporate world right from the start, so for me owning my own restaurant is really a no-brainer.
Education and Training
A degree in business, account-ing, or hospitality helps. Under-standing business and math principals is important.
Qualities and Skills
In order to be a successful restaurant owner, you must like people—not just customers, but also staff. Bilingualism is a very valuable skill in this profession.
Related Career Opportunities
Restaurant manager, food broker, food and beverage ser-vice manager, and caterer are all related occupations.
“Always look at things from
the customer’s perspective.”
— Ian CampbellCo-owner,Log Haven Restaurant – Salt Lake City, UT
490 Unit 7 Food Preparation
2. Add seasonings. If you like, add seasonings
such as chopped onions, garlic, or dried
herbs. Do not add salt or acidic ingredients
such as tomatoes until the beans are tender.
Salt and acid toughen the bean coat, which
keeps the beans from absorbing water and
softening.
3. Cook. Cover the pot. Bring the beans and
water to a boil, reduce the heat, and sim-
mer until tender. If beans foam, tilt the lid
slightly to keep the water from boiling over.
Add hot water, if necessary, to keep the
beans covered with liquid.
4. Test. Test beans frequently for doneness by
tasting them. Cook the beans until they are
firm if you plan to freeze the beans or use
them in a salad or a dish that will be fur-
ther cooked. Cook the beans longer, until
they are soft, if you plan to mash or purée
them.
Cooking time depends on the bean variety,
the age of the beans, the hardness (mineral
content) of your water, and the altitude of your
area. To shorten the cooking time when you
have hard water, use bottled, purified drinking
water in place of tap water. Do not add baking
soda to soften the water, because it will give
beans an off flavor and destroy thiamin.
the beans soak for 1 to 4 hours. The longer the
beans soak, the more water they absorb and
the faster they will cook.
Overnight Method You can also presoak beans
with the traditional overnight method. Use
10 cups of cold water for every 2 pounds of
beans. Then let them soak overnight or at least
8 hours.
Black-eyed Pea Method Black-eyed peas require
a slightly different presoaking method. Cover
them with water, bring to a boil, reduce the
heat, and simmer for 3 to 4 minutes. Discard
the water. To cook black eyed peas, add fresh
water and simmer for about 45 minutes.
Cooking BeansAfter soaking beans, drain them, add fresh
water, and then cook them by simmering.
Beans retain most of their nutrients when sim-
mered, and they create a cooking liquid that is
full of flavor. The liquid can be served with the
beans or saved for soups or sauces.
Simmering Beans To simmer beans, place
them in a large pot and follow these steps:
1. Add water. Cover the beans with 6 cups of
fresh hot water for each pound of beans, or
add water to about 1 inch above the beans.
Figure 31.2 Parts of a Bean
Stored Energy The cotyledon (+k&-t`-=l#-d`n) of a bean stores energy and
protein. It is attached to the embryo, which contains the root, stem, and
first pair of leaves. A hard seed coat covers the legume, with the only
opening at the hilum. What is the importance of the hilum in cooking?
Cotyledon
EmbryoSeed coat
Hilum
Chapter 31 Legumes, Nuts, & Seeds 491
Pressure-Cooking Beans To cook beans in
a pressure cooker, cover them with water or
broth first. Be careful not to fill the cooker
more than halfway. Add 1 tablespoon of oil for
every cup of beans. This helps to prevent foam-
ing, which can clog the pressure cooker’s vent.
Cooking times vary, depending on the kind of
bean and whether the beans were presoaked.
Follow directions in the owner’s manual for
using the pressure cooker.
Slow-Cooking Beans The slow cooker is ideal
for cooking beans. Beans that are slow-cooked
usually do not need to be soaked first.
Boil the water separately, then add it care-
fully to the beans in the slow cooker. Mix well
and cover. The beans must simmer, so use the
high setting. Slow-cooking generally takes 3 to 8
hours, depending on the bean. Follow the direc-
tions in the owner’s manual for best results.
Microwaving Beans Presoak beans before
microwaving them. You can presoak them
in the microwave. Put 1 pound of beans in a
5-quart microwavable container. Add 8 cups of
water and cook on high (full power) for 8 to 15
minutes or until the water boils. Let stand for 1
hour or longer. Stir occasionally. Then drain.
To microwave presoaked beans, add 6 to 8
cups of fresh hot water to 1 pound of beans.
Cover and cook on high (full power) for 8 to
10 minutes or until the liquid starts to boil.
Reduce the power to 50 percent. Cook another
15 to 20 minutes or until the beans are tender.
Cooking time depends on the bean used.
Cooking Split Peas and Lentils
Split peas and lentils have a thinner coat
than beans, so they cook faster and do not
need to be soaked before cooking. To cook split
peas, use 2 cups of water for 1 cup of peas.
Boil for about 30 minutes or until the peas are
tender. Cooked split peas break down into a
creamy purée.
To cook lentils, add 1 pound of lentils to
3 cups of water. Season the lentils as desired
and simmer for about 45 minutes or until they
are tender but not mushy. Lentils hold their
shape when cooked.
Instant Rehydration
Unlike regular dry beans, the beans found in dried, instant soup mixes are scientifically engineered to rehydrate completely in just a few minutes. These “instantized” beans are specially processed. They are fully cooked using steam, and then dried by infrared, dehydration, freeze-drying, or drum-drying. They are ready to eat after steeping in boiling water for just a few minutes.
Procedure Consider what you know about cook-ing methods. Conduct research to learn more about instantized beans.
Analysis Explain in a paragraph why you think instantized beans are steam-cooked before they are dried, rather than boiled or simmered.
NSES B Develop an understanding of the structure and properties of matter.NSES B Develop an understanding of the structure and properties of matter.
Chili is a hearty meal that includes legumes. Why is chili high in protein?
Hot and Spicy
492 Unit 7 Food Preparation
Serving Cooked LegumesLegumes have a mild flavor that combines
well with other foods. Cooked legumes can be
served whole, mashed, or puréed. You can use
them in a side dish, such as baked beans, or
as a main ingredient in casseroles, soups, and
salads. Beans can be eaten as snacks.
TofuTofu is a custard-like product made from
soybeans. It is a traditional food in Asian cui-
sines. Tofu is made by curdling soy milk, the
liquid pressed from grinding soaked, cooked
soybeans. The curd is poured into special pans,
pressed, and cut into chunks.
Tofu has a creamy texture and a mild fla-
vor. It absorbs the flavors of other ingredi-
ents, which makes it very versatile. Tofu can
be mashed, blended, sliced, or cubed. It can
be sautéed, grilled, scrambled, fried, or mari-
nated and barbecued. You can use tofu in cas-
seroles, stews, soups, salad dressings, sauces,
dips, stir-fries, and even desserts. Tofu is also a
protein-rich substitute for meat and poultry.
Tofu provides complete protein. It is low in
sodium, contains no cholesterol, and is a good
source of B vitamins and iron. However, it con-
tains more fat than other legumes.
Selecting TofuFresh tofu is packaged in water-filled plas-
tic tubs or in vacuum packs. Look for it in the
refrigerated and produce sections of natural
food stores and supermarkets. Tofu also comes
in aseptic, or sterile, packages, found in the
grocery section with other shelf-stable foods.
Tofu is highly perishable, so check the date on
the package label for freshness. To use freeze-
dried tofu, reconstitute, or rehydrate, the
product with boiling water.
Tofu comes in these three textures:
Firm Tofu Firm tofu is a dense solid that holds
its shape. It absorbs marinades well and is
used in stir-frys and soups or for deep-frying
or grilling. Squeeze out excess moisture before
using.
Soft Tofu Soft tofu has a softer texture and
works well in recipes that call for blending.
You can also substitute soft tofu for eggs and
cream cheese in many recipes.
Silken Tofu Silken tofu is made by a slightly
different process that creates a creamy texture.
It is used in puréed or blended dishes, such as
smoothies, sauces, dips, and desserts. It is sold
only in aseptic packages.
Baked Tofu Baked tofu is firm tofu that has
been baked to give it a firmer texture. It is a
key ingredient in Pad Thai. You can make this
by baking it with soy sauce or buy it in pack-
aged form.
Storing TofuKeep fresh tofu refrigerated. If any is left
after you open the package, rinse it with water,
cover it with fresh water, and refrigerate it.
Change the water daily to keep the tofu fresh,
and use it within a week.
Store aseptic packages in a cool, dry place.
Once a package is opened, refrigerate it.
You can freeze firm tofu for up to five
months. Over time, however, it turns light
brown and the texture becomes spongy and
chewy. Some people like the spongy texture of
thawed tofu for stir-frying.
Sweet SoySoy cannot turn brownies into health food, but it can improve the nutritional value of many sweet treats. In brownies and other baked goods, soy-and-wheat-flour blends boost protein content, while egg replacements made of powdered soy protein lower cholesterol content. Even fudge can be made more nutritious with soy products. Frozen desserts made with soy “ice cream” are popular with consumers who are lactose intoler-ant or watching their fat intake. Not all sweets made with soy, however, are automatically healthier than those made without it.
Challenge Compare the nutrition facts panel of a soy-based dessert with that of its non-soy version. When you consider vitamins and minerals, sugar content, additives, and overall calories, which do you think is healthier?
!
Chapter 31 Legumes, Nuts, & Seeds 493
Safety Matters
Cooking with TofuAlways cook tofu over low heat, as it will
turn tough and dry if overcooked. Try these
ideas for making interesting recipes with tofu:
Mix crumbled tofu into meatloaf or add it
to soups, stews, casseroles, and stir-fries.
Marinate tofu in barbecue sauce, grill
it until lightly browned, and serve it on
crusty bread.
Make tacos by adding a package of taco
seasoning mix to a pan of crumbled, fried
tofu.
Blend dried onion soup mix into soft or
silken tofu to make onion dip.
Mix tofu with reduced-fat sour cream and
use as a topping on baked potatoes.
Replace all or part of the cream in creamed
soups with silken tofu.
Substitute puréed silken tofu for part
of the mayonnaise, sour cream, cream
cheese, or ricotta cheese in recipes. Use it
in dips and creamy salad dressings, too.
List Which legumes do not need to be soaked before cooking?
Recognizing NutsNuts are nutritious and have appealing fla-
vors and textures. A nut is an edible kernel
surrounded by a hard shell. Some foods that
we call nuts are not true nuts in the botanical
sense. Peanuts are legumes, for example, and
almonds are seeds. However, they are called
nuts because they have similar uses in cook-
ing to true nuts such as chestnuts and pecans.
Figure 31.3 shows a variety of nuts and their
uses.
Nutrients in NutsNuts are rich in nutrients. They are high in
protein, dietary fiber, B vitamins, vitamin E,
calcium, magnesium, potassium, and various
trace minerals. They are low in sodium and
contain no cholesterol. Nuts are high in fat,
and therefore high in calories. However, most
of the fat in nuts is unsaturated. When eaten
in moderation, nuts can be a beneficial part of
your eating plan.
•
•
•
•
•
•
•
Peanut PanicAlthough peanuts and peanut butter are favorite foods for many people, they can be dangerous, even deadly, for those with peanut allergies. People who are allergic to peanuts are sensitive to their unique proteins, even in small amounts. They are often also sensitive to other nuts, such as almonds and walnuts, and can expereince serious reactions involving the gas-trointestinal, respitory, and cardiovascular sys-tems. Many processed foods contain peanuts. During manufacturing or preparation, foods without peanuts may pick up traces of peanut products. Be careful when serving foods to oth-ers and when eating peanut products around those with this allergy.
! What Would You Do? Wendy, who has a peanut allergy, attends your party. At the party, you unpackage cookies and arrange them on a platter. You notice the package says, “produced in a facility that also processes nuts.”
Selecting and Storing NutsNuts are sold in bulk, in boxes and plas-
tic bags, and in vacuum-packed jars and cans.
Because of their high fat content, nuts turn
rancid quickly. If you plan to store them for a
long time, buy nuts with shells. Shelled nuts
are best purchased in small quantities to use
quickly. Refrigerate or freeze shelled nuts in an
airtight container to keep them from becoming
rancid.
Nuts come in a variety of forms. Generally,
the more nuts are processed, the more they
cost.
Nuts in the Shell Nuts in the shell store well
and keep as long as a year. One pound of
unshelled nuts makes about ½ pound of
shelled nuts. When buying nuts in the shell,
choose unbroken nuts. Store them in a cool,
dry place.
Shelled and Unblanched Nuts These nuts
have no shells but retain their skins, which
add color, flavor, and texture.
Shelled and Blanched Nuts Both the shells and
skins have been removed from these nuts.
494 Unit 7 Food Preparation
Figure 31.3 A Guide to Nuts
Go Nuts! Nuts are more than snacks. They can be puréed in sauces,
added to soups and salads, used in desserts, and more. What nutrients do nuts have? Why are they high in calories?
AlmondsOval seed with a light brown, soft shell. Delicate, slightly sweet fl avor. Use in main dishes, desserts, and baked goods and as snacks and gar-nishes. Grown in California, the
Mediterranean, South Africa, and Australia. Marzipan (=m&rt-s`-+p&n) is a mixture of almond paste and sugar, often tinted with food coloring, shaped into assorted forms.
Brazil NutsLarge triangular nut with a hard, dark brown shell and a white kernel. Mild fl avor and crisp, tender texture. High in selenium. Imported from Brazil.
Cashew NutsMedium-size crescent-shaped nuts. Sweet, buttery fl avor and tender texture. Sold shelled, because the shell is toxic. Imported from Brazil, India, and East Africa.
HazelnutsRound, grape-size nuts with a hard, brown shell and a white kernel. Mild, distinctive, slightly sweet fl avor and tender, crisp texture. Also called fi lberts. Grown in temperate climates.
Macadamia NutsGrape-size nuts. Slightly sweet, buttery fl avor and tender texture. Sold shelled, because the shell is extremely hard. Grown in Hawaii, California, and Florida.
PeanutsLegume used like a nut, with a long, rough, beige shell usually containing two kernels. Destinc-tive fl avor and tender texture. Grown in the southern United
States. Half of the peanut crop is used for peanut butter. An important ingredient in Thai and some African cuisines.
PecansLarge oval nut with a smooth, thin, tan shell and a light brown kernel. Distinctive buttery fl avor and tender texture. Native to North America. Popular in pie.
Pine NutsSmall oval nut with a thin shell and an ivory-colored kernel. Light, delicate fl avor and crisp texture. Grown from several varieties of pine trees in the
southwestern United States as well as China, Italy, Mexico, North Africa, Asia, and the Mediterranean region.
Pistachio NutsSmall oval nut with a thin, tan, half-opened shell and a pale green kernel. Mild fl avor and tender texture. Popular in Middle Eastern, French, and Italian cuisines. Used as snack
and in main dishes, sweets, and desserts. Unshelled nuts should be partially open. Closed shells indicate immaturity.
WalnutsLarge round nut with a beige shell and a light brown kernel. Distinctive, mild, sweet fl avor and tender texture. Grown in temperate climates throughout the world. Used in main dishes, salads, baked goods, and as snacks.
Chapter 31 Legumes, Nuts, & Seeds 495
Shelled, Blanched, and Roasted Nuts Many
varieties of nuts are roasted in oil. Some are
also salted. Dry-roasted nuts are roasted with-
out oil and have fewer calories than regular
roasted nuts.
Nut Pastes Some nuts are ground into thick,
spreadable pastes, such as almond butter
and peanut butter. Nut pastes can be used as
spreads or ingredients in recipes.
Using NutsNuts are amazingly versatile. Nuts can be
chopped, grated, ground, or slivered. You can
buy slivered almonds or make your own—just
peel off slivers carefully with a vegetable peeler.
Slivered almonds are a tasty garnish for cere-
als, salads, main dishes, and baked goods.
You can blanch shelled nuts such as
almonds, pistachios, and peanuts to remove
the skins. Cover the shelled nuts with boiling
water and let them stand for 2 minutes. Drain
and cool just until you can handle them easily.
Then slip off the skins.
You can also toast nuts to give them added
crunch and bring out their flavor. Spread the
nuts on an ungreased baking sheet without a
cover. Roast them at 350°F for 5 to 10 minutes
or until they turn light brown. The time varies
with the type and size of nut. Check frequently
so that they do not burn.
Adding even a small amount of nuts can
enhance a dish. Nuts can be a garnish or an
ingredient in salads, sandwiches, casseroles,
stir-fries, desserts, and baked goods. Nuts make
a delicious snack eaten alone or mixed with
ready-to-eat cereals, dried fruits, or yogurt.
Explain How should you store shelled nuts and why?
Recognizing SeedsA seed is the edible dried kernel of certain
plants, such as the sunflower. Like nuts, seeds
are high in fat and calories but also rich in
nutrients.
Also like nuts, seeds can be eaten plain or
used in cooking. They add unique tastes to
both sweet and savory dishes. Seeds are tasty
as a garnish and add crunch to baked goods.
Some seeds can be eaten as a snack. You can
toast seeds with the same method used for
nuts. You can also use spreads and oils made
from seeds.
Sunflower seeds are harvested from the center of the flower. The hull is removed to get the edible kernel. How should you store seeds? Why?
Crunch Time
496 Unit 7 Food Preparation
Selecting, Storing, and Using Seeds
Seeds are generally sold ready to use, in
bulk or in boxes and plastic bags. As with nuts,
buy seeds in small quantities to use right away.
Seeds can turn rancid quickly, so store them in
an airtight container in the refrigerator.
Many small seeds, such as caraway seeds,
mustard seeds, and poppy seeds, are used in
dishes such as soups, breads, and sauces. Here
are three other common seeds and their uses:
Pumpkin Seeds Pumpkin seeds are the small,
oval seeds inside pumpkins. The seeds have a
white hull with a dull-green kernel inside. The
kernels, called pepitas (p`-=p#-t&s), are popular
in Mexican cuisine. The hull, with the kernel
inside, is edible and can be roasted. Pumpkin
seeds have a tender, crunchy texture and deli-
cate flavor. Pumpkin seeds are usually sold
roasted. Pepitas are available raw or roasted.
Pepitas also are used in breads.
Sesame Seeds Sesame seeds are tiny, flat,
beige seeds with a nutty flavor and a crunchy
texture. They are sold raw or roasted, shelled
or unshelled, and are used in salads, sand-
wiches, casseroles, and baked goods. They
are also ground to make tahini (t`-=h#-n#), a
thick paste common in Middle Eastern cuisine.
Sesame paste is also used in Chinese cui-
sine. The paste can be used in spreads or as
an ingredient in recipes. Sesame oil is used in
margarine and as oil for cooking.
Sunflower Seeds Sunflower seeds are the
small, oval seeds of the sunflower plant. The
beige kernel is removed from the inedible hull.
The kernel has a delicious flavor and a crunchy
texture. Sunflower seeds are high in many nutri-
ents, including vitamin E. They are available
raw or roasted, in or out of their hull. You can
eat them as a snack or in cereals, salads, sand-
wiches, casseroles, stir-fries, vegetable dishes,
and baked goods. You can also use oil from sun-
flower seeds in cooking.
Lentil Soup
Yield 6 servings
Nutrition Analysis
per Serving
Calories 165Total fat 3 g
Saturated fat 0 gCholesterol 0 mg
Sodium 114 mgCarbohydrate 25 g
Dietary fiber 6 gSugars 3 g
Protein 9 g
■
■
■
■
■
Ingredients1 Tbsp Vegetable oil
1 cup Chopped onions ½ cups Chopped celery ½ cups Chopped carrots2 cloves Minced garlic
4 cups Low-sodium vegetable broth
2 cups Water 1 cup Dried lentils
Directions1. In a large pot, sauté the vegetables in the oil until tender.
2. Add the garlic, sautéing just until it softens.
3. Add the broth, water, and lentils, and bring to a simmer. Cook for 40 minutes.
4. Remove two cups of the soup and purée it in a blender. Return the purée to the soup and simmer another 10 minutes.
5. Serve very hot in bowls.
Lentil soup is a
good source for
protein, fiber, iron,
and potassium.
Chapter 31 Review & Applications 497
CHAPTER Review & Applications
After You Read
31
Content and Academic Vocabulary Review 1. Use each of these content and academic vocabulary words in a sentence.
Content Vocabulary Academic Vocabulary■■ legume (p. 486)
■■ fresh legume (p. 486)
■■ dry legume (p. 486)
■■ hilum (p. 489)
■■ tofu (p. 492)
■■ nut (p. 493)
■■ seed (p. 495)
● aseptic (p. 492)
● reconstitute (p. 492)
Review Key Concepts 2. Explain the nutritional benefits of legumes.
3. Describe how to prepare beans before cooking.
4. Identify ten types of nuts.
5. Describe three types of seeds and their uses.
Critical Thinking 6. Explain why dry legumes are more nutritious than fresh legumes.
7. Conclude why Gemma had so many leftover cooked lentils when she
measured out just ¼ cup of dry lentils for everyone in her family.
8. Describe how you would respond when someone says he or she does not
like the flavor of tofu.
9. Summarize why nuts are a healthier snack than potato chips.
10. Explain how an elderly person who has difficulty chewing certain foods
can obtain the valuable nutrients in sunflower seeds without eating the
actual seeds.
Chapter SummaryLegumes are nutrient-rich foods that come from plants with seed pods. Beans,
peas, and lentils are all legumes. They should be selected carefully and stored properly for optimum quality. Convenience forms of legumes are easy to use. After proper preparation, legumes can be cooked using several methods. Tofu is made from soybeans. It comes in three textures and is easy to store and use in cooking. Nuts are edible kernels surrounded by hard shells. They offer many nutrients, come in different forms, and are very versatile. Seeds are the edible dried kernels of plants. Like nuts, they can be used in numerous ways.
498 Unit 7 Food Preparation
CHAPTER Review & Applications
Real-World Skills
31
11. Homemade Nut
Butter Tasty,
nutritious spreads
can be made from
other nuts besides
peanuts. Discover
the flavor and tex-
ture of different kinds of nut butter.
Procedure Using instructions pro-
vided by your teacher or found on the
Internet, prepare a batch of nut but-
ter using the type of nut assigned to
you. Exchange samples of nut butter
with other teams, and conduct a taste
comparison.
Analysis Work with your team to cre-
ate a list of all nut butters prepared by
the foods lab teams, including your
own. Rate the nut butters for taste and
texture using a four-star system. Share
your ratings with the class.
12. Complete Protein John, a vegetarian,
wants to consume complete protein at
lunch. Identify the options from the follow-
ing menu that would provide John with
complete protein: cooked lentils, baked
pinto beans, a bean-and-rice bowl, stir-fried
tofu with vegetables, split pea soup, bean
and cheese burrito wrapped in a whole
wheat tortilla, or peanut butter and banana
sandwich on whole grain bread.
14. Reduce Sodium Renee wants to add protein and extra nutrients to
a green salad by including kidney beans. For the sake of convenience,
she opens a can of kidney beans. Renee is on a special low-sodium
diet, however, and the canned beans contain sodium. What can
she do?
15. Nut Popularity Follow your teacher’s instructions to form small
groups. Have each group member list his or her three favorite nuts.
Then use that information to determine the three most popular nuts
according to your group. Share your findings verbally with the class.
16. Meat vs. Legumes Find two recipes, one for a legume-based main
dish, and one for a meat-based main dish. Take your recipes to a
supermarket to research and note the cost of ingredients. Then calcu-
late the cost per serving for each dish. What do you conclude?
Problem-Solving Skills
Problem-Solving Skills
Interpersonal and Collaborative Skills
Interpersonal and Collaborative Skills
Financial Literacy Skills
Financial Literacy Skills
13. Recipe Share Using tofu or the legume
assigned to you, find a recipe on the Internet
or in a magazine or cookbook that uses it
as an ingredient. Then type the recipe into
a slide show format that gives step-by-step
instructions on how to prepare the tofu or
legume recipe. Make sure to show the tofu
or legume before it is prepared. Also show
the completed recipe. Include color, images,
or illustrations. Share the recipe by present-
ing the slide show to the class.
STANDARDIZED TEST PRACTICE
Chapter 31 Review & Applications 499
CHAPTER Review & Applications
Academic Skills
Food Science17. Peanut Brittle Syrup is a solution of sugar
and water. As it boils, the water evapo-
rates, and the temperature of the syrup
rises. Syrup cooked to a high temperature is
harder when it cools.
Procedure Mix 1 cup sugar, ½ cup light
corn syrup, 1 cup peanuts, and ¹⁄8 tsp salt
in a 2 quart microwave bowl. Microwave
on high 8 minutes, stirring after 4 minutes.
Add 1 tablespoon butter, and microwave for
2 minutes. Stir in 1 teaspoon vanilla and 1
teaspoon baking soda until light and foamy.
Spread thinly on buttered baking sheet.
Cool. Break into pieces.
Analysis Research how brittles differ from
other hard candies. What effect does the
baking soda have? The corn syrup?
NSES B Develop an understanding of the structure and properties of matter.NSES B Develop an understanding of the structure and properties of matter.
Mathematics18. Mixed Nuts The description on a bag
of mixed nuts indicates that it contains
20 peanuts, 14 almonds, 10 Brazil nuts,
7 cashews, and 4 walnuts. If you randomly
pull out one nut, what is the probability
that you will select a Brazil nut? What is the
probability that you will select a peanut?
Calculate Probability The
probability that an event will occur is a
fraction comparing the number of favorable
outcomes (as the numerator) to the number
of all possible outcomes (the denominator).
Starting Hint The number of possible
outcomes will be the total number of nuts.
Math ConceptMath ConceptMath ConceptMath Concept
NCTM Data Analysis and Probability Understand and apply basic concepts of probability.NCTM Data Analysis and Probability Understand and apply basic concepts of probability.
English Language Arts19. Food Review Imagine you are a food writer
for a popular magazine. Prepare one type
of bean using dry beans. Compare this with
the canned version of the same bean. Rate
the appearance, taste, and texture of each.
Write a descriptive, 150-word food review
in which you inform your readers which
form is best and why. Cut out pictures
or use photo-editing software to design a
magazine-style page layout for your article.
NCTE 4 Use written language to communicate effectively.NCTE 4 Use written language to communicate effectively.
31
20. Analogy Read the pairs of terms. Then
choose the best word to match with the
term legumes.
vegetables : frozen peas
grains: ready-to-serve cereal
fruits: dried apricots
legumes: ___________
a. peas
b. canned beans
c. pinto beans
d. dry peas
Test-Taking Tip Analogies establish relation-ships between terms. When you look at the three pairs of terms listed here, identify the rela-tionship that is common to all of them. Then try matching each possible answer with the term legumes. The one that establishes the same type of relationship shared by the other terms is correct.