Lab 1 & 2: Protein Rich Plant Foods

Question 1

What are legumes

Answer 1

They are the seeds from pod vegetables or beans.

Question 2

What are they referred to once legumes are dried?

Answer 2

Pulses

Question 3

What vitamins are legumes nutritionally high in?

Answer 3

Folic Acid, Calcium, Phosphorus and Potassium, Iron and Magnesium.
Also provide Zinc, Thiamine and copper.

Question 4

T or F: Legumes are high in fats, most of which is saturated

Answer 4

F: low in fats, most is unsaturated.

Question 5

What makes soybeans different from other legumes?

Answer 5

They contain the most protein, fat, and calories. They also have phytoestrogens.

Question 6

Nuts and seeds are _______ in calories due to their _____ fat content.

Answer 6

Higher, higher

Question 7

Are peanuts a legume?

Answer 7

Yes, but they are higher in fats than other legumes

Question 8

Why do we sprout beans?

Answer 8

To increase their vitamin content, especially Vitamin C

Question 9

What are some drawbacks to sprouted beans?

Answer 9

Risk of salmonella or E-coli, availability of minerals like iron is reduced (Binds to fibre or phytates)

Question 10

Why is rinsing essential when sprouting beans?

Answer 10

To prevent mold growth

Question 11

Why is it harder to get enough protein when eating a plant-based diet?

Answer 11

Plant proteins are not a complete protein, meaning that they are lacking in an essential amino acid.

Question 12

Define “limiting amino acid”

Answer 12

The amino acid lacking in a protein

Question 13

Animal proteins are high quality proteins except

Answer 13

Gelatin

Question 14

Legumes are limited in:

Answer 14

Methionine and Tryptophan

Question 15

Nuts are limited in:

Answer 15

Lysine, Methionine and Tryptophan

Question 16

Grains are limited in:

Answer 16

Lysine, Threonine and Tryptophan

Question 17

Seeds are limited in:

Answer 17

Lysine and Methionine

Question 18

Dried Legumes should be consumed within

Answer 18

1 year

Question 19

As time goes on, dried legumes will

Answer 19

lose their color intensity and become drier and take longer to cook

Question 20

If dried legumes are stored in a very warm and humid condition, they become _____

Answer 20

harder

Question 21

Why are nuts and seeds prone to rancidity? Where should they be stored?

Answer 21

due to their high fat content. Store in a cool dry place (fridge, freezer)

Question 22

What is the long soak (overnight) method?

Answer 22

1:3 ( beans : water )

Question 23

What is the quick soak method?

Answer 23

1:3 ( beans : water ), bring to a boil, simmer for 2 minutes, leave to soak for 1 hour

Question 24

What legumes do not need to be soaked?

Answer 24

Lentils and split peas, due to their small size

Question 25

Why do legumes cause flatulence?

Answer 25

They contain indigestible oligosaccharide sugars that the bacteria in the lower intestine feed on, producing gas.

Question 26

How can flatulence be reduced in legumes?

Answer 26

Changing the soaking and cooking water frequently

Question 27

What occurs to dried legumes in an alkaline environment?

Answer 27

They will rehydrate faster, but they will be mushy and thiamine will be destroyed

Question 28

What occurs to dried legumes when salt, sugar or acid is added?

Answer 28

Legumes will remain harder for longer. these should be added at the very end of cooking.

Question 29

What is soy milk?

Answer 29

Milk-like liquid extracted from ground soybeans or made from soy flour that is not de-fatted. ``

Question 30

What is the bitter taste caused in homemade soy milk? How is this removed?

Answer 30

enzyme lipoxygenase, activated when beans are ground.

Grinding in hot water or boiling the soy milk for 20 mins can destroy the trypsin inhibitor.

Question 31

Soy milk naturally contains ___ of the calcium present in cow’s milk

Answer 31

25%

Question 32

What is added to enriched soy milk

Answer 32

Vitamin A, D and B12 (lacks)

Question 33

What is tofu?

Answer 33

Curdled soy milk

Question 34

How is tofu made?

Answer 34

Soybeans are soaked, ground, boiled in water.
the liquid is drained, coagulant salt (magnesium or calcium salt) or acidic ingredient is added to induce curd formation.
Liquid is drained, and curd is pressed into a block

Question 35

What is tempeh?

Answer 35

Fermented bean cake, with a mild nutty taste.

Made from cooked soybeans, legumes or grains.

Question 36

What causes tempeh to be fermented?

Answer 36

A fungus, Rhizopur oligosporus is added.

Question 37

Tempeh contains significant quantities of _____, however most is in its inactive form.

Answer 37

Vit B12

Question 38

T or F: Tempeh can be eaten raw

Answer 38

F: must be heated.

Question 39

What is edamame?

Answer 39

A green soybean, harvested at the peak of ripening (before the hardening stage)

Question 40

What is TVP made out of?

Answer 40

Soybean, wheat, sunflower, alfalfa

Question 41

To rehydrate TVP

Answer 41

3/4 C water is added to 1 C TVP

Question 42

How is Miso paste made?

Answer 42

Cooked soy beans blended wirh rice or barley (contains Aspergillis oryzae). fermented

Question 43

What is safe UL of isoflavones each day?

Answer 43

100g

Question 44

Nutritional yeast is contains a notable amount of

Answer 44

Vit B12

Question 45

Replacing eggs in casseroles and meatloaves

Answer 45

tomato paste, flours, oats, mashed potatoes, matzo meal, etc