Workshop 3

Question 1

Antioxidants

Answer 1

protect body’s cells from damage

Question 2

3 types of antioxidants

Answer 2

 Vitamin (vitamin A, C, E)
 Phytochemicals
 Minerals (selenium)

Question 3

Cell damage happens:

Answer 3

• Naturally (aging)
• Cigarette smoke
• Pollution

Question 4

Where are most of the nutrients?

Answer 4

Under the skin

Question 5

Glucosinolates

Answer 5

• Sulfur containing compounds found in cruciferous vegetables
• Water-soluble
• Brussel sprouts, collards, kale, turnip, cabbage, broccoli, rapini, mustard greens, cauliflower

Question 6

Anthocyanins

Answer 6

• provide red to blue color in foods, are water-soluble

- ex: berries, eggplant, red cabbage

Question 7

Anthocyanins in acid / basic environment

Answer 7

• acidic environment: are RED

- basic environment: are BLUE

Question 8

Allicin

Answer 8

= present in alliums

• garlic, onions (yellow, red, white, green), shallots, chives
• best source: freshly crushed garlic

Question 9

Flavanols

Answer 9

• green tea (Japanese), onions, grapes

- to extract maximal amount, green tea steeped for 8-10 min

Question 10

Chlorophyll, is it healthy?

Answer 10

-few studies support its health benefits

Question 11

Chlorophyll

Answer 11

• retains vibrant green color, it is either:
  o blue-green (chlorophyll a)
  o yellow-green (chlorophyll b)

Question 12

To enhance chlorophyll’s green color:

Answer 12

Blanch quickly and rinsing in cold water immediately after cooking. Blanching: air escapes from vegetable and allow the color to appear brighter

Question 13

Cooking green vegetables: plant cells rupture and release__

Answer 13

organic acids.

Question 14

__ contain chlorophyll

Answer 14

Plastids

Question 15

Disadvantage of using baking soda:

Answer 15

 destruction of B vitamin thiamin
 bitter taste
 mushy texture

Question 16

Exposure to alkali (baking soda or alkaline cooking water) :

Answer 16

 splits off the phytyl group to form chlorophyllin (sodium salt)

Question 17

Exposing chlorophyll to zinc or copper :

Answer 17

changes its color to bright green

Question 18

Carotenoids

Answer 18

• yellow, orange, red pigments
• fat-soluble
• require dietary fat for proper absorption through digestive tracts
• alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene

Question 19

Carotenoid sources:

Answer 19

-lutein sources: green leafy vegetables (kale, spinach, collards, turnip greens), green peas, broccoli, romaine lettuce

Question 20

Carotenoids are a class of __

Answer 20

phytonutrients

Question 21

Blanching=

Answer 21

dropping vegetables into large pot of boiling salted water, cooking for a very short time
(perfect for crudité, blanching stops enzyme actions)

Question 22

Searing=

Answer 22

brown exterior of veg to promote development of complex flavors created by Maillard reaction & caramelization.

Question 23

Sautéing=

Answer 23

cook several small bits of food evenly, usually is the first step of a longer recipe

Question 24

Braising=

Answer 24

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

Question 25

At what temperature should vegetables be braised

Answer 25

Temperature: vegetables should be cooked to at least 183°F (pectin=intracellular glue, begins to breakdown at that temperature)
Vegetables become the most tender in 20 minutes or less (much faster than meat)

Question 26

Glazing=

Answer 26

for vegetables that can endure long cooking (carrots, parsnips, onions, turnips, radishes)
Cook in a skillet with butter, stock, sugar and salt, slowly simmer to reduce stock.

Question 27

Roasting/broiling=

Answer 27

caramelize & brown the exterior of the vegetable, crunch in the center.
Toss vegetables with olive oil, salt, pepper and throw them onto baking shit into the oven (browns immediately). @500°F

Question 28

Bean sprouts

Answer 28

__ are often made from mung beans, consumed uncooked or stir fried: change the water every day. Others that can be used for sprouting: alfalfa, green peas, sunflower, mustard, fenugreek, soya