Legumes, Nuts, and Seeds - PowerPoint Presentation

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Legumes, Nuts, and Seeds

FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7

Kowtaluk, Helen and Orphanos Kopan, Alice.

Food For Today

. McGraw Hill-Glencoe. 2004.Slide2

Nutrients in Legumes

Plants whose seeds grow in pods that split along both sides when ripe

Excellent sources of complex carbohydrates (especially fiber), B vitamins (especially folate), proteins, iron, calcium, potassium, and some trace mineralsSlide3

Nearly all are low in fatTheir use has been linked to reduced risk of heart disease, some cancers, and other lifestyle diseases

Because of their concentration of proteins, often listed as protein sources along with meat, poultry, and fishSlide4

Urged to eat at least twice a week instead of meat

½ cup cooked dry beans = 1 ounce of lean meat

Do double duty as a vegetableSlide5

Legumes and Grains

Work perfectly as a team – have amino acids the other lacks

Eating these any time of day, body gets all amino acids it needs or good health

Soybeans contain all the amino acids of protein necessary for healthSlide6

Grains and legumes – 2/3 of all protein eaten by people worldwideSlide7

Buying and Storing Legumes

Because legumes continue to dry, purchase only those you will use within 6 months

The drier the legume, the longer the cooking time

Look for bright color, no visible damage, uniform sizeSlide8

Store in cool, dry place

Once package open, store in tightly covered containerSlide9

Cooked legumes can be stored in refrigerator if using them within 3 days; for longer storage, freeze them, being sure to add enough water to cover so they will not dry out

Frozen cooked beans can be thawed in a microwave or in the refrigeratorSlide10

Preparing Legumes

Versatile and easy to use

Pick up the flavor of bay leaf, onion, or other seasonings you add to cooking water

Give them time to absorb water so they are soft enough to eatSlide11

Can be served whole, mashed, or puréed

Side dish, main ingredient in casseroles, soup, stews, chilis, burritos, salads

Sort legumes before cooking to remove stems and rocks or damaged legumesSlide12

Rinse a couple of times or until water is clear

Dry peas and lentils do not need to soak before

cooking

Soak beans 1 -2 hours before cooking

For every pound of beans, add 10 cups waterSlide13

Simmer 2 – 3 minutes, turn off heat, cover, let soak at least 1 hour

The longer the soak, the shorter the cooking time

Drain and rinse beans after soaking and before cookingSlide14

Beans will double in volume as they cook

Cover the pot while cooking beans; bring water to a boil and then reduce heat to simmer the beansSlide15

Beans can be prepared in the slow

cooker

Do not presoak

Add boiling water to beans, mix well, cover, cook on high setting

Takes 3 – 8 hours depending on the beansSlide16

Beans can be cooked in a pressure cooker

Follow owner’s manual instructionsSlide17

Legumes can be cooked in the microwave oven, BUT it takes the same amount of time as conventional cooking of legumesSlide18

Nuts and Seeds

Nuts and seeds are part of meat group because of high protein and B vitamins

Also high in fat, though not saturated fat

Eaten in moderation, can be part of a heart-healthy eating planSlide19

Nuts - Almonds, filberts, cashews, Brazil nuts, peanuts (legumes)

Seeds - walnuts, sunflower, pumpkin, squash, sesame seedsSlide20

Buying & Storing Nuts & Seeds

Sold with and without shells

Raw or roasted – in oil or dry roasted

Can be ground into thick spreadable paste – peanut butter

Tahini – ground sesame seeds (Middle Eastern spread)Slide21

When buying in shells, avoid broken or cracked shells

Store in refrigerator if not using right away – because they contain oil in their raw state, can spoil at room temperatureSlide22

Using Nuts and Seeds

Chopped or ground nuts and seeds add flavor and texture to baked goods, salads, cereal, yogurt

Used in meatless baked dishes to add proteinSlide23

When using in low-fat cooking, toast them first to enhance flavor