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Legumes

Legumes. Beans & Peas Fr. Haricots, pois; It. Fagioli Pods with a single row of seeds Fresh & Dried (Pulses) Edible and Non-Edible Pods In French, “Legume” is an Vegetable. Know Your Beans. High in protein, High in fiber, and the essential amino acid, lysine.

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Legumes

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  1. Legumes • Beans & Peas Fr. Haricots, pois; It. Fagioli • Pods with a single row of seeds • Fresh & Dried (Pulses) • Edible and Non-Edible Pods • In French, “Legume” is an Vegetable CHRM 1110 Vegetable, Starch & Protein Basics

  2. Know Your Beans • High in protein, High in fiber, and the essential amino acid, lysine. • The fiber and sugar in beans is not easily digested. • Beans fix nitrogen in the soil… • The “Three-Sisters” CHRM 1110 Vegetable, Starch & Protein Basics

  3. Fresh Beans • Edible Pods • Aka Green, String, Runner and Snap Beans • Tough (Inedible) Pods • Flageolets, Lima, Fava (broad) Beans CHRM 1110 Vegetable, Starch & Protein Basics

  4. Haricot Verts • Fr. “Green Bean” • Longer and more tender than green beans. • More Complex Flavor CHRM 1110 Vegetable, Starch & Protein Basics

  5. Dried Beans • Mature beans, dried • Most Need Soaking • Ex. Lentils • Some are processed into flour or bean curd • Ex. Soybeans CHRM 1110 Vegetable, Starch & Protein Basics

  6. Soaking Dried Beans • Sort • Rinse • Cover with 3X COLD Water • Soak Overnight • Discard Water CHRM 1110 Vegetable, Starch & Protein Basics

  7. Quick Soak Method • Sort & Rinse • Boil for 2 Minutes • Remove from Heat and Soak for 1 hour • Drain and discard soaking liquid CHRM 1110 Vegetable, Starch & Protein Basics

  8. Fresh Shelling Peas • Quickly lose flavor • Most are frozen or canned • English or Garden Peas • French “Petit Pois” • Soy Beans (Japanese, “Edamame”) CHRM 1110 Vegetable, Starch & Protein Basics

  9. Edible Pea Pods • Snow (Chinese) Peas • Sugar Snap Peas CHRM 1110 Vegetable, Starch & Protein Basics

  10. Okra • Gumbo • Aids thickening CHRM 1110 Vegetable, Starch & Protein Basics

  11. Gourds & Squashes CHRM 1110 Vegetable, Starch & Protein Basics

  12. Merliton or Chayote • V. Starchy V. Bland • Can be used Raw • Or, better Cooked CHRM 1110 Vegetable, Starch & Protein Basics

  13. Cucumbers • 2 Types • Pickling • Slicing • Seedless, Hothouse or English Cucumber • Green, Lemon & Pickling • Waxing to preserve CHRM 1110 Vegetable, Starch & Protein Basics

  14. Squashes • Winter vs. Summer • Winter Varieties are Cooked • Summer may be eaten Raw • Squash Blossoms (raw or battered & deep-fried) CHRM 1110 Vegetable, Starch & Protein Basics

  15. Winter Squashes CHRM 1110 Vegetable, Starch & Protein Basics

  16. Summer Squashes CHRM 1110 Vegetable, Starch & Protein Basics

  17. Mushrooms & Truffles CHRM 1110 Vegetable, Starch & Protein Basics

  18. Mushrooms • Fresh, Dried or Canned • Raw and Most Cooking Methods • Store Cool and Dry…in cardboard box or paper bag!!! • Beware of true Wild Mushrooms, Purchase from reliable purveyor. CHRM 1110 Vegetable, Starch & Protein Basics

  19. Portabella & Crimini • Portabella are oversized Criminis • Portabella…can be used as a meat or “steak” Substitute CHRM 1110 Vegetable, Starch & Protein Basics

  20. Shiitake Mushrooms • Stems are inedible • Soak Dried in warm water for 10-20 minutes CHRM 1110 Vegetable, Starch & Protein Basics

  21. Morels • Should be Cooked (Mild Toxins) • Dirt • S. France Cuisine CHRM 1110 Vegetable, Starch & Protein Basics

  22. Porcini or Cèpe • Italian Cuisine and Worldwide • Dried or Fresh • Raw or Cooked CHRM 1110 Vegetable, Starch & Protein Basics

  23. Chanterelles or Black Trumpet • Same Family • Highly Prized if French Cuisine CHRM 1110 Vegetable, Starch & Protein Basics

  24. Oyster Mushrooms • Prized in Asian Cuisine & Medicinally CHRM 1110 Vegetable, Starch & Protein Basics

  25. Hen of the Woods or Maitake • American and Japanese Cuisine • Asian Medicine CHRM 1110 Vegetable, Starch & Protein Basics

  26. Truffles CHRM 1110 Vegetable, Starch & Protein Basics

  27. Truffles • Tubers that grow near Oak Trees • $$$Black (Périgord) & $$$$White (Piedmontese) Varieties • $100’s to $1,000’s of Dollars per Pound • Fresh, dried, canned, & processed (in oil) • Don’t confuse with Chocolate “Truffles” CHRM 1110 Vegetable, Starch & Protein Basics

  28. White Truffle $330,000 CHRM 1110 Vegetable, Starch & Protein Basics

  29. Black Truffles, 2 oz. $192 CHRM 1110 Vegetable, Starch & Protein Basics

  30. Salads CHRM 1110 Vegetable, Starch & Protein Basics

  31. Salad Greens • Green, red yellow & brown in color • Leafy Vegetables • Lettuces • Chicory • And Other Greens… CHRM 1110 Vegetable, Starch & Protein Basics

  32. Boston vs. Iceberg • Softer, buttery • Crisp, holds well CHRM 1110 Vegetable, Starch & Protein Basics

  33. Leaf Lettuce vs. Romaine • Does not ship well • Red & green types • Crisp, holds well • Holds up heavy dressings CHRM 1110 Vegetable, Starch & Protein Basics

  34. Baby Lettuces • Or “Mesclun” from Fr. “mescla” to mix. • Immature varieties of various lettuces • Orig. Provence • Delicate CHRM 1110 Vegetable, Starch & Protein Basics

  35. Micro Greens • Smaller than Baby Lettuces • Includes, kale, lettuce , spinach, carrot, etc • V. Fragile…Expensive • Garnish CHRM 1110 Vegetable, Starch & Protein Basics

  36. Chicory & Bitter Greens • Most Slightly Bitter • Hearty and can be cooked, grilled or braise CHRM 1110 Vegetable, Starch & Protein Basics

  37. Belgian Endive • Shoot of Chicory Root • Also a purple-tipped var. • Grown shaded • Very Bitter when Green CHRM 1110 Vegetable, Starch & Protein Basics

  38. Curly Endive (Frisée) • Also a Chicory CHRM 1110 Vegetable, Starch & Protein Basics

  39. Escarole • Also a Chicory CHRM 1110 Vegetable, Starch & Protein Basics

  40. Radicchio • Looks like a small red cabbage • Braised or grilled • Used in Cold Salads • As a base for cold salads CHRM 1110 Vegetable, Starch & Protein Basics

  41. Arugula or “Rocket” • Cabbage Family • Sim. To Dandelion Greens • Spicy and Peppery • Use small (tender) leaves CHRM 1110 Vegetable, Starch & Protein Basics

  42. Dandelion Greens • Yes, the weed • Use fresh or cooked • Use small leaves, tender and less bitter CHRM 1110 Vegetable, Starch & Protein Basics

  43. Mâche or Lamb’s Lettuce • V. Tender & Delicate • Slightly nutty flavor • Pair with other delicate greens and light vinaigrette CHRM 1110 Vegetable, Starch & Protein Basics

  44. Sorrel • Tart & Lemony • Sim. To Spinach • Salads, soups, sauces and purées CHRM 1110 Vegetable, Starch & Protein Basics

  45. Spinach • Flat-Leaf and • Curly or “Savoy” for cooking CHRM 1110 Vegetable, Starch & Protein Basics

  46. Sprouts • Not Salad Greens but… • Baby alfalfa, mung bean, daikon or mustard plants • Daikon and Mustard can be peppery CHRM 1110 Vegetable, Starch & Protein Basics

  47. Edible Flowers • Edible…pesticide free • Edible and for Garnish • Nasturtiums, calendulas, pansies, cucumber flowers, & Squash blossoms • Use only “edible” flowers CHRM 1110 Vegetable, Starch & Protein Basics

  48. Fresh Herbs • Basil • Thyme • Tarragon • Oregano • Dill • Cilantro • Marjoram • Mint • Sage • Savory • Rosemary CHRM 1110 Vegetable, Starch & Protein Basics

  49. Nutrition: Greens • No Fat • Low Calorie • High in Vitamins A, C, Iron & Fiber • Dressings tend to make most salads high in fat and calories CHRM 1110 Vegetable, Starch & Protein Basics

  50. Purchasing & Storage • Most packed in Cases of 24 heads • Precut & Prewashed also • More expensive • Saves labor costs • Store between 34˚F and 38˚F (Other veg at 40˚F-50˚F) • Do Not Cut or Wash in Advance • Do Not store with tomatoes, apples or fruits) CHRM 1110 Vegetable, Starch & Protein Basics

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