Workshop 3 Flashcards
Antioxidants
protect body’s cells from damage
3 types of antioxidants
Vitamin (vitamin A, C, E)
Phytochemicals
Minerals (selenium)
Cell damage happens:
- Naturally (aging)
- Cigarette smoke
- Pollution
Where are most of the nutrients?
Under the skin
Glucosinolates
- Sulfur containing compounds found in cruciferous vegetables
- Water-soluble
- Brussel sprouts, collards, kale, turnip, cabbage, broccoli, rapini, mustard greens, cauliflower
Anthocyanins
- provide red to blue color in foods, are water-soluble
- ex: berries, eggplant, red cabbage
Anthocyanins in acid / basic environment
- acidic environment: are RED
- basic environment: are BLUE
Allicin
= present in alliums
- garlic, onions (yellow, red, white, green), shallots, chives
- best source: freshly crushed garlic
Flavanols
- green tea (Japanese), onions, grapes
- to extract maximal amount, green tea steeped for 8-10 min
Chlorophyll, is it healthy?
-few studies support its health benefits
Chlorophyll
- retains vibrant green color, it is either:
o blue-green (chlorophyll a)
o yellow-green (chlorophyll b)
To enhance chlorophyll’s green color:
Blanch quickly and rinsing in cold water immediately after cooking. Blanching: air escapes from vegetable and allow the color to appear brighter
Cooking green vegetables: plant cells rupture and release__
organic acids.
__ contain chlorophyll
Plastids
Disadvantage of using baking soda:
destruction of B vitamin thiamin
bitter taste
mushy texture
Exposure to alkali (baking soda or alkaline cooking water) :
splits off the phytyl group to form chlorophyllin (sodium salt)
Exposing chlorophyll to zinc or copper :
changes its color to bright green
Carotenoids
- 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
Carotenoid sources:
-lutein sources: green leafy vegetables (kale, spinach, collards, turnip greens), green peas, broccoli, romaine lettuce
Carotenoids are a class of __
phytonutrients
Blanching=
dropping vegetables into large pot of boiling salted water, cooking for a very short time
(perfect for crudité, blanching stops enzyme actions)
Searing=
brown exterior of veg to promote development of complex flavors created by Maillard reaction & caramelization.
Sautéing=
cook several small bits of food evenly, usually is the first step of a longer recipe
Braising=
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).
At what temperature should vegetables be braised
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)
Glazing=
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.
Roasting/broiling=
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
Bean sprouts
__ 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
