Workshop 4 Flashcards
Seeds
contain:
- Embryonic plant with food supply
- Outer layer for insulation and protection
3 groups of seeds:
- Grains/cereals
- Legumes = seeds from pod vegetables or beans
- Nuts & oil-rich seeds
Legumes
o Folate, calcium, phosphorus, potassium, iron, magnesium, zinc, thiamine, copper
o Sources of fiber, low fat
o Soybeans : higher in protein and fat, contain phytoestrogens
o Peanuts : highest amount of fat
Nuts & oil-rich seeds
o Higher in fat and calories
o Vitamin E, folic acid
With what should you consume seeds?
Consume them with vitamin C, it will enhance iron absorption
Tea (tannins)
__ reduces iron absorption
Their mineral bioavailability is reduced due to binding __
to fibre or phytates
To reduce phytate activity in foods :
roast nuts, soak beans before cooking, ferment foods, sprout grains & beans
Legumes : lower in__
Other plant foods : lower in __
methionine
lysine
Plant proteins
lower quality than animal proteins, lack a sufficient quantity of aa and the proper ratio of essential aa
Legumes are low in
Methionine, tryptophan
Nuts are low in
Lysine, tryptophan
Grains are low in
Lysine, threonine, tryptophan
Seeds are low in
Lysine, methionine
Limiting aa =
aa present in the least quantity
Is gelatin a high quality protein
NO but all other meat proteins are
Protein complementarity =
= to include the full essential amino acids, consume complementary foods as a varied diet is consumed within the day (not only at the same meal)
Benefits of sprouting beans & seeds
increases their vitamin content (esp Vitamin C)
Popular sprouts are
mung beans, alfafa seeds
Health risk of raw sprouts
seed contamination with Salmonella, E. coli bacteria
Sprouting =
soaking then rinsing beans daily as they sprout to achieve desired length (Rinsing prevents mold growth)
Storing dried legumes
keep indefinitely if airtight container + cool dry place but best to consume in 1 year
-> become hard if hot conditions
Storing cooked legumes (refrigerated)
3 days + cooking liquid
Storing legumes (frozen)
3 months + drained
Storing nuts & seeds
freezer or dark, cool place
Cooking dried legumes
- wash before soaking
- 2 soaking methods:
- Long-soak : cooked in 3 times more water than volume, overnight
- quick soak : cooking in 3 times their volume of water- boil – simmer for 2 min – soak for 1hr
Cooking lentils, split peas
no soaking
Effect of cooking
inactivates trypsin inhibitor, reduces protein absorption
Flatulence is caused by __. How is it reduced?
Fermentation of the indigestible sugars (oligosaccharides) by bacteria.
Reduced by changing the soaking water and cooking water frequently
Effect of alkaline (baking soda) conditions on texture
o Increase rehydration speed
o Legumes mushy
o Destroys thiamine
Effect of acid & sugar conditions on texture
o Harder legumes
o Added at the end of cooking
Soy beverages :
- Made from soy flour OR extracted from ground soybeans
- Bitter taste (lipoxygenase) -> Prevented by grinding in hot water
- 25% of calcium in cow’s milk
- No VB12
- Commercial products : enriched (VA and D)
Tofu :
- Curdled soy beverage
- Soy beans soaked – ground into paste – boiled in water – drain liquid – form curds: add coagulant salt or acidic ingredient
- Kept in water in fridge
Tempeh
- Soybeans or mixture of soy and other grains
- Fermenting agent: Rhizopus oligosporus
- Contains VB12 but inactive form
- Must be heated
- Poaching, simmering, boiling, steaming, broiling, grilling, sautéing, pan-frying, deep-frying, microwave
Miso/soy paste
- Cooked soybeans blended with rice or barley (Aspergillis oryzae: also used for soy sauce)
- Fermented
Soybeans =
most concentrated source of isoflavones in human diet
Edamame
- Green vegetable
* Known as soybean
What is the main concern for vegans
consumption of VB12 (nutritional yeast= excellent source)
TVP :
textured vegetable protein is made from protein extracted from plants such as soybeans, wheat, sunflower, alfafa = “meat analogue”
Replace eggs in baking:
- > flaxseed : 22mL finely ground with 45 mL water (in whole grain baked goods)
- > silken tofu or soy yoghurt : blended until smooth & creamy (in cakes, muffins, brownines) + starch if too fluffy
- > Ener-G egg replacer, cornstarch or bean flour : 15 mL product mixed with 30 mL water
- > starch & gum : 1mL xanthan gum, 10 mL potato starch, 2 mL oil
- > bananas & other fruits : ½ ripe banana mashed, 50 mL applesauce, canned pumpkin or squash, pureed prunes with 2mL baking powder
- > baking powder & soda : using a little more baking power
Replace eggs in casseroles by:
adding: tomato paste, arrowstarch, cornstarch, oats, bread, cracker crumbs
Our most durable and concentrated foods are __
seeds.
When is folate important?
Pregnancy
What are the minerals restricted in diets of people with kidney disease?
calcium, phosphorus, potassium
For hypercholesterolemia and weight loss, what should be consumed?
Legumes
Miso is made from
soybeans
What is essential if making homemade soy beverages?
Needs to be boiled for 20 min to destroy trypsin inhibitor
Which microorganism is used for soy sauce?
Aspergillis oryzae
Which microorganism is used for miso paste?
Aspergillis oryzae
Which microorganism is used for tempeh?
Rhizopus oligosporus (a fungus)
What is the most concentrated source of isoflavones in human diet?
Soybeans
What should women at risk for breast cancer limit?
Isoflavones (1-2CFG servings per week)
Can vegans eat pasta?
It depends, some contain eggs
