legumes, nuts, & seeds · 2019. 11. 22. · chapter 31 legumes, nuts, & seeds 489 in food...

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

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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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http://www.glencoe.com


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


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.


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.


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


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


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


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?

!


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.

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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.


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.


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


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.



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


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.

legumes, nuts, & seeds · 2019. 11. 22. · chapter 31 legumes, nuts, & seeds 489 in food...

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