LAB 3

Question 1

____ protect your body’s cells from damage

Answer 1

antioxidants

Question 2

a diet rich in antioxidants can help lower risk of ____

Answer 2

heart diseases and diabetes

Question 3

an antioxidant can be: (3)

Answer 3

• a vitamin such as vit A, C or E
• phytochemical
• mineral such as selenium

Question 4

phytochemical fund in plant foods include: (5)

IMPORTANT

Answer 4

• flavonoid anthocyanin (Berries and red cabbage)
• carotenoids such as lutein (greens and orange-colour plant foods) an lycopene (tomatoes)
• indole glucosinolate (cruciferous vegetables)
• allicin
• catechins (green tea)

Question 5

How are nutrients lost in food?

Answer 5

due to light, heat, air exposure, leaching into cooking water

Question 6

what is the preferable method of preparing vegetables?

Answer 6

peel and cut into large pieces fruits and veggies prior to consumption and cooking

Question 7

how can you maximize nutrient retention?

Answer 7

• peeling should be avoided as nutrients are concentrated just below the skin or left until after cooking
• using minimal amounts of water, or where water or liquid in consumed

Question 8

___ are also concentrated sources if antioxidants

Answer 8

herbs

Question 9

what are glucosinolates?

Answer 9

• sulfur-containing compounds found in cruciferous vegetables
• very water soluble and better absorbed if food source is well chewed

Question 10

how can you optimize glucosinolate availability?

give examples of glucosinolate-containing foods

Answer 10

• quickly cooking in small quantities of water

- brussel sprouts, collards, kale, watercress, turnips, cabbage, broccoli, rapini, cauliflower, mustard greens

Question 11

___ provide the red blue colour in foods such as berries eggplant and red cabbage. they are _____ pigments that vary in colour according to __.

Answer 11

anthocyanins
water soluble pigments
pH

Question 12

in ___ environment, anthocyanins are red and in ___ environments they are blue, greenish-blue or black

Answer 12

acidic

basic

Question 13

what molecule is present in garlic and onions, shallots and chives? what are they called? what is the best source?

Answer 13

allicin is present in the alliums

best source: freshly crushed garlic

Question 14

green tea, onions and grapes (wine) contain large amounts of ___. green tea should be steeped for 8-10min to extract maximal amount of this antioxidant

Answer 14

flavanols

Question 15

which chlorophyll molecule is blue-green?

which is yellow-green?

Answer 15

chlorophyll a

chlorophyll b

Question 16

how do you enhance chlorophyll’s vibrant green color?

Answer 16

blanching quickly and rinsing in cold water immediately after cooking

Question 17

what happens during blanching?

Answer 17

air escapes from vegetable and allow the color to appear brighter

Question 18

when green veggies and cooked, plant cells rupture and release ______. ____ containing chlorophyll become permeable to these. ____ from what is released, displace the central ____ atom in chlorophyll to form either _______ (grey-green) or ______ (dull yellow-green)

Answer 18

organic acids
plastids
hydrogen ions
magnesium 
pheophytin a 
pheophytin b

Question 19

how can you minimize the formation of pheophytin?

Answer 19

cooking green veggies in an uncovered pan as quickly as possible to allow volatile acids to escape

Question 20

exposure to ___ (baking soda) can split the phytyl group to form the _____, a pigment with a bright green colour that easily leaches into cooking water

Answer 20

alkali

sodium salt chlorophyllin

Question 21

what are the disadvantages of using baking soda? (3)

Answer 21

• destruction of the B vitamin thiamin
• a bitter taste
• mushy texture

Question 22

exposure of chlorophyll to __ or ___ also changes its color to bright green

Answer 22

zinc or copper

Question 23

how do you keep greens green and healthy? (6) explain why for each

Answer 23

• use a large quantity of water as if you were cooking water -> to dilute acids from the veggies
• add salt to water -> for flavour and slightly faster cooking
• have salted water at a rolling boil before you add veggies -> prevent vitamin C loss
• cook veggies uncovered -> allow volatile acids to evaporate from boiling water
• plunging in ice water immediately after cooking -> stop cooking process
• time cooking carefully -> chlorophyll loses its bright green colour after 7 minutes of cooking (cooking for too long is the main reason for colour change)

Question 24

____ are yellow, orange and red pigments. they are ___ soluble substances

Answer 24

carotenoids

fat soluble

Question 25

what do carotenoids require for proper absorption?

Answer 25

require presence of dietary fat

Question 26

some of the best sources of ____ include leafy greens, green peas, broccoli, romain lettuce

Answer 26

lutein

Question 27

_____ activity is maximized when cooked and consumed in the presence of fat. excessive heating will reduce color intensity and _____ potential

Answer 27

Lycopene

vitamin A

Question 28

what to do to keep reds red? (3) and explain why

Answer 28

• add lemon juice or vinegar to red cabbage to prevent discolouration, Or cook with something acidic like apple -> to keep cabbage acidic
• substitute a little lemon juice, sour cream, or buttermilk for some liquid in the baking batter to prevent a blue discolouration around cherries and berries containing anthocyanins -> keep batter acidic
• for a deep violet red or a deep red colour in beets, keep beets very acidic for violet red, middle acidic for deep red -> betalains are violet red at pHs below 4 and red at pHs below 10. They can change yellow is alkaline (above pH 10)

Question 29

_____ is the act of dropping veggies into a large pot of boiling salted water and cooking for a very short time. the result is a bright and tender-crisp veggie. It helps to bring out the colour, which makes this a perfect technique for crudité.

Answer 29

blanching

Question 30

if the vegetables are to be frozen, blanching stops ____ which can cause ____.

Answer 30

enzyme actions that can cause loss of flavour, color and texture

Question 31

the goal is to brown the exterior of the veggies to promote the development of the complex flavours created by the maillard reaction and caramelization.

Answer 31

searing

Question 32

why does cooking with little movement help improve browning while searing?

Answer 32

it allows energy from skillet and hot oil to be transferred to the same part of a piece of food for a long period of time

Question 33

the goal is to cook several small bits of food evenly. mushroom recipe

Answer 33

sautéing

Question 34

a slow cooking process that often applied to tough cuts of meats. it is a process in which meat is first seared in hot oil (dry heat), then slow-cooked in a pot with liquid (moist heat) fennel recipe

Answer 34

braising

Question 35

what are the two main difference between braising meat and braising veggies?

Answer 35

• temperature: veggies must be cooked to at least 183F to be fully tenderized. Pectin, the intracellular glue that holds them together begins to break down at this temp
• time: veggies cook faster than meat (takes 20min or less)

Question 36

___ is good for veggies that can endure long cooking (carrots, onions, radishes). involves cooking veg in a skillet with butter chicken stock sugar and salt, through a slow simmer, stock has emulsified with butter into a shiny glaze

Answer 36

glazing

Question 37

goal of ____ is to caramelize and brown the exterior of veg while leaving a bit of fresh crunch in the center

Answer 37

roasting/broiling