Fruits, Vegetables, Legumes, and Nuts (1) PDF

FRUITS, VEGETABLES, LEGUMES AND NUTS First Semester, S. Y. 2023 – 2024 Prepared by: Rachelle Gaye Blanco – Caiña, RND, MSc Culinary way of differentiating fruits and vegetables is by virtue of use: Vegetables - Served with meals as viands (entrée) or salads Fruits - Usually eaten as ap...

FRUITS, VEGETABLES, LEGUMES AND NUTS First Semester, S. Y. 2023 – 2024 Prepared by: Rachelle Gaye Blanco – Caiña, RND, MSc Culinary way of differentiating fruits and vegetables is by virtue of use: Vegetables - Served with meals as viands (entrée) or salads Fruits - Usually eaten as appetizer, as dessert or out of hand  Requirement - A minimum of 400g of fruits and vegetables per day (excluding starchy tubers) is needed for the prevention of chronic diseases such as heart disease, cancer, diabetes, and obesity, as well as for the prevention and alleviation of several micronutrient deficiency (WHO/ FAO, 2005). - According to the Food Exchange List (FEL), ½ cup raw veg. is approximately 40g and ½ cup cooked is approximately 45g. Classifications of Vegetables: According to part of plant used: 1. Roots (underground parts of plants) – kamote, carrot, cassava, taro, beats, yam bean 2. Tubers (thickened fleshy parts of underground stem) – potatoes, Jerusalem artichokes 3. Bulbs (underground buds, made up of very short stem covered with layers) – chives, leeks, onions and shallots, garlic 4. Seeds (pulses or legumes) - beans 5. Stems and shoots (stalks supporting leaves, flower, or fruits) – celery, labong, taro petioles, asparagus 6. Leaves – malunggay, cabbage, Malabar night shade 7. Flowers- cauliflower, broccoli, squash flower 8. Fruits – squash, chayote, bottle guard, sweet pepper  According to chemical composition: 1. Carbohydrate-rich (seeds, roots, and tubers) 2. Protein-rich (legumes and pulses) 3. Fat-rich (nuts, olives, and avocado) 4. Fiber-rich (green leafy vegetables, celery stalk) 5. High moisture content – mushroom, tomatoes, radish, green leafy vegetables 6. Gas-forming vegetables – forms gaseous compounds (hydrogen sulfide) when digested Classification of Fruits: 1. Aggregate 2. Berry 3. Drupe 4. False berry 5. Hesperidium 6. Multiple fruit Is coconut a nut? It’s a DRUPE! ✓Fruits that have inner flesh and seed surrounded by a hard shell Classification of fruit according to their production of ethylene (ripening hormone): 1. CLIMACTERIC – produce ethylene which causes high respiration rate during ripening (mangoes, bananas, papayas, and avocadoes); can be picked at maturity 2. NON – CLIMACTERIC – produce little or no ethylene (pineapple, grapes, citrus, pomelo, strawberries, watermelon); ripen only while still attached to the parent plant Reading Assignment (Basic Foods for Filipinos, 5th ed): Composition and nutritive value of fruits and vegetables (pages 413 – 419) Structure: Plant cells 1. Parenchyma – thin wall, made up of cellulose 2. Conducting – xylem and phloem 3. Supporting – cellulose thicken as the plant ages 4. Protective cells – specialized parenchyma cells Composition: Dietary Fibers ✓Food sources of dietary fiber are often divided according to whether they provide predominantly soluble or insoluble fiber cause plant contains both. ✓Insoluble Fibers - mainly cellulose, hemicellulose, and lignins ✓Soluble Fibers - protopectin, pectin, and pectic acid ✓Protopectin – responsible for the hard and crispy texture of immature/ unripe fruits ✓Pectin – forms gel with sugar ✓Pectic acid – formed by ripening enzymes  Soluble Fiber ✓Dissolves in water ✓Readily fermented in the colon into gases and physiologically active by products, and can be prebiotic, or increases viscosity ✓It slows down the movement through the system (attracts water & forms viscous gel) ✓Lowers total and LDL cholesterol ✓Sources: ripe bananas, oats, barley, rye, sweet potatoes, onions, legumes, and nuts  Insoluble Fiber ✓Does not dissolve in water ✓It can be metabolically inert and provide bulking or prebiotic ✓Metabolically fermenting in the large intestine ✓Bulking fibers that absorb water as they move through the digestive system, easing defecation ✓Fermentable insoluble fibers mildly promote stool regularity ✓Laxative – increase bulk in the stool, alleviates constipation ✓Regulates blood sugar ✓Sources: wheat bran, corn bran, whole grain breads and cereals, carrots, broccoli, grapes  Phytochemicals and Antioxidants ✓Phytochemicals (chemicals in plant) – composition in plants that may affect health but are not considered as essential nutrients (anthocyanin, phenols, and others) ✓Antioxidants – substances that protects cells from free radicals (read pages 416 – 419, Basic Foods for Filipinos) Flavor Constituents of Fruits and Vegetables: ✓Sugars – ✓Sulfur compounds increases as the (onions and fruit ripens cabbage family) ✓Acids – varies with The cabbage family variety and stage are mild when raw but may develop of maturity; strong flavor or odor decreases as the with over cooking or fruit ripens (citric – improper cooking. citrus, malic - apples, tartaric – tamarind) ✓Esters and aromatic ✓Tannin and compounds phenolic compounds – astringent or puckery flavor (mapakla) Pigments: ✓Chlorophyll ✓Carotenoids ✓Flavonoids REPORT PRESENTATIONS  Chlorophyll ✓Green pigment ✓ Found in the chloroplast ✓Structure almost the same with heme of hemoglobin ✓Contains 2.7% Mg ✓Fat soluble – pure chlorophyll ✓Green forms– chlorophyll A and B ✓Yellow forms – carotene & xanthophyll in the chloroplast ✓ Chlorophyll a - has a methyl group (-CH3) ✓ Chlorophyll b - has a formyl/ aldehyde group (-CHO) Chlorophyll a - absorbs blue and red light Chlorophyll b - absorbs blue and yellow light  The addition of baking soda (alkali) forms chlorophyllin (bright green color), but may be destructive to vitamin B and softens the cellulose resulting in mushy vegetable.  The addition of acids turns chlorophyll into pheophytin a (greenish gray) or to pheophytin b brownish green or olive drab color where in Mg is replaced by hydrogen. Add acid just before serving. Chrorophyllase ✓an enzyme involved in chlorophyll degradation ✓it breaks the ester bond between chlorophyll and phytol tail ✓changes chlorophyll to chlorophyllide (water soluble) causing the slightly green appearance of the cooking water ✓accelerated by heat  Effect of Heat ✓heat decomposes chlorophyll and the extent of decomposition depends in the intensity of temperature and the length of heating ✓degradation products are dull-yellow and green colors ✓sugar (high conc.) increases the rate of production of degradation products (enhances chlorophyllase activity, oxidative stress, and activates degradation pathways) Carotenoids Yellow to orange to red color Two general types – carotene and xanthophylls B or beta type – yields two molecules of vit. A upon oxidative splitting (precursor of vitamin A) Fat soluble Fairly stable to acid, alkali, metals and even to heat unless excessive Examples: ✓Lycopene – tomatoes and watermelon ✓Caroten – carrots ✓Crytoxanthin and xanthin – corn ✓Capsanthin and cryptoxanthin – red peppers  Flavonoids Anthocyanin Water soluble Red, purple to blue colors Effect of acid and alkali – pH indicators, redder with acid and bluer with alkali Unstable with acid and heat Changes to unpalatable blue/violet color with Fe, Al, Sn (tin) and Cu Anthocyanase (breaks down anthocyanin) - changes anthocyanin to colorless Cause browning in food when oxidized Added with acid: ✓ Anthocyanins convert to their flavylium cation form - red color intensifies or appears. Added with base: ✓ Anthocyanins convert to their quinonoidal or anionic form - blue, purple, or green colors appear  Flavonoids Anthoxanthins Flavones and flavonols (less oxidized state) Water soluble Colorless to white to yellowish (cereals and radish) Acidic pH has bleaching effect (catalyzed hydrolysis: breaking down glycosidic bonds, leading to color loss) pH 7 and up will have a noticeable yellow color (deprotonation: base removes hydrogen ions) With Fe it will become green or brown Darkens with excessive heating Laboratory Activity Reading Assignment (Basic Foods for Filipinos, 5th ed): Enzymatic browning reaction (pages 424 – 425) Preparation of vegetables (pages 429 – 431) Preparation of fruits (433 – 435) Memorize tables with common English names of fruits and vegetables Selection of Vegetables: 1. Buy those which are in season (Table 18 -8) 2. Choose vegetables which are crisp and bright in color with no sign of decay 3. Buy only what is needed 4. Blanching before storage can extend its shelf life WALDORF SALAD COLESLAW CAESAR SALAD MANDARIN SALAD Laboratory Activity Market Forms Vegetables: ✓Fresh ✓Frozen ✓Canned ✓Dehydrated Selection of Fruits: 1. Buy them for the purpose for which they are intended – ex. Saba – fried/ boiled, latundan – eaten fresh 2. It would be very nice if the fruits were uniform in size and shape 3. Some fruits are usually consumed at different stages of maturity and degrees of ripeness 4. Select fruits high in vitamin C (?) 5. For ripe fruits, it should be aromatic with no signs of decay Laboratory Activity Changes during Cookery: Fibers are either softened or toughened ✓Heating - softens ✓Acid – firm ✓Alkali – mushy (breakdown of cell walls & hydrolysis of polysaccharide) ✓Lime – tough, crispy Water is either lost or absorbed Changes in flavor Changes in color Changes in nutrient composition (carbohydrate, protein, vitamins, and minerals) Losses of Vitamins and Minerals Depends on : Cooking temperature Length of cooking time Amount of cooking water and whether cooking water is used or discarded Surface area of cut up vegetables and fruits Exposure to oxygen Presence of catalyst (minerals, acids, salts) Factors that must be Considered in Cooking Fruits: 1. Enzymatic browning – coating with calamansi, lemon or p/a juice 2. Discoloration due to acid in fruit and iron in utensils – use stainless steel knife 3. Other types of non-enzymatic browning – maillard browning rxn; rxn between tannins and iron in utensils, bet. organic acids and sugars, and organic acids and nitrogenous compounds 4. Gelation of gelatin (protein) is prevented when raw p/a is added (bromelin), a proteolytic enzymes Cooking Fruits and Vegetables: Wash very well before cutting Add sugar gradually to prevent shriveling Cooking leafy and succulent vegetables – if to be boiled, use the smallest amount of water; cooked those vegetables with strong flavor uncovered; and if to be acidulated, add acid on the last stage of cooking or cook vegetables separately to prevent formation of pheophytin Starchy root crops and tubers when peeled should be soaked in water Cooking Fruits and Vegetables: ▪ Cooking dried bean or nuts – soak in water overnight, heat in boiling water for 2 minutes and soak for an hour, or soak in hot water. ▪ Cooking nuts – toasted, fried, boiled or baked ▪ Cooking frozen vegetables – defrosted and majority consume half the cooking time of its fresh counterpart ▪ Cooking and using canned vegetables – shortest reheating time possible and use the liquid in the can for reheating Sinigang End! LEGUMES, NUTS, AND COCONUTS Definition and Importance: Legumes and nuts are botanically the seeds of plants. They are enclosed with a hard structure for protection. Three most important seeds we eat are: ✓Cereal grains ✓Legumes ✓Nuts LEGUMES (legere) Called pulses Mature seeds of pod- bearing plants Harvested mainly for the dry seed. It does not include vegetable crops and those grown mainly for oil extraction (FAO). High in protein Ex. Chickpeas or garbanzos and cowpea or paayap List of Primary Pulses According to FAO 1. Dry beans – kidney, mung, navy, lima, and pinto beans 2. Dry broad beans – fava 3. Dry peas 4. Chick peas - garbanzo, bengal grain 5. Dry low peas and black eyed peas 6. Pigeon peas and congo peas 7. Lentils 8. Bambara groundnut and earth peas 9. Vetch 10. Lupins 11. Yam beans, winged beans, hyacinth beans, jack beans Bambara Groundnut Vetch Lupins/Lupinis NUTS Has hard or leathery shell that encloses a fat rich kernel. Mostly are tree nut Peanut – groundnut, legume Water chestnut - ? Coconut - ?  Water Chestnut Aquatic vegetable that grows underground in muddy water or marshes Commonly used in Chinese cuisine It is crisp, white flesh and has nutty slightly sweetish flavor Apulid or kastanyas – tubig (Philippines) Composition is 90% carbohydrate (dry weight basis) – can be process into flour Good source of dietary fiber, potassium, copper, manganese, vitamin B2 and B6  Coconut Tree of life Has two major classes based on structure ✓Tall ✓Dwarf Macapuno (coconut sport) – abnormal development of the endosperm that results in soft translucent jelly-like flesh that fills almost the entire central cavity of coconut seeds, with little or to no coconut water.  Market Forms and Uses of Coconut: 1. Grated fresh 2. Oil 3. Desiccated (3% moisture content) 4. Dehydrated Edible Coconut Meat (DECM) – food grade copra 5. Flour 6. Copra 7. Coconut sport – macapuno 8. Buko – 7 to 9 month old 9. Milk and cream – kakang gata 10. Cheese and yogurt - extender Other Products: Coconut Sugar Made from the sap of the coconut palm tree Created in a natural two-step process: 1. A cut is made on the flower of the coconut palm, and the liquid sap is collected into containers. 2. The sap is placed under heat until most of the water has evaporated. Lower in GI compared to cane sugar but contain almost the same amount of energy Other Products: Coconut Gel A translucent, chewy, sweet, and jelly-like treat often used in Filipino sweets and desserts. In 1949 (Filipina chemist), Teódula Kalaw África introduced Nata, which was initially sourced from pineapple and once dubbed 'Nata de Piña. Created by fermenting coconut water or by diluting coconut milk using Acetobacter aceti.  Nata de Coco Production (researchgate.net & itdi.dost.gov.ph) Glacial Acetic Acid - colorless liquid having a characteristic pungent odor & vinegar-like acidic taste. In its food grade form it is used as an acidulant, flavoring agent, containing not less than 99% acetic acid (CH3COOH or C2H4O2), & highly soluble in water Nata Culture Starter (mother liquor) – a milky liquid culture medium consisting of active nata organism/ Gluconobacter xylinum (formerly Acetobacter xylinum) grown in coconut water and/or coconut milk substrate under favorable conditions. Nutritional Value of Legumes and Nuts: Both legumes and nuts are good substitute of meat Legumes have higher protein content due to its nitrogen-fixing ability by a symbiotic relationship with bacteria (rhizobia) 1/3 cup cooked mongo or ½ cup boiled mature peanuts = 8 grams protein (Source: Claudio, et al., 2014) Incomplete protein – deficient in essential a.a. such as methionine except with soybean Good source of lysine (an a.a. lacking in cereal) Study the following (Basic Foods for Filipinos): Tables 19 – 1 and 19 – 2 (Kinds of Legumes and Nuts and its Description)  Peanuts: Market Forms/Culinary Uses Pods are ready to be harvest in about 4 – 5 1. Peanut flour moths after planting 2. Peanut protein Should be stored isolates properly to avoid the mold, Aspergillus flavus 3. Peanut milk (aflatoxin) 4. Peanut butter Should not be given to 5. Peanut candies people with nut allergy 6. Peanut oil Functions of Legumes and Nuts: As protein source As meat substitutes (TVP) Sources of vegetable oils Sources of dietary fiber As binders or extender of meat Method of Preparation: Dish Preparation – Chili con carne, filling for hopia Effect of Cooking ✓Nuts (eaten cooked or uncooked) but digestibility and palatability improved by cooking ✓Legumes - have well developed cellulose thus, the objectives in cooking dried legumes is to soften, prevent toughening of the protein, improve its flavor, and make it mellow  Effects of hardness of water on legumes – Soft water (?) is preferred. Calcium and Mg salts form insoluble salts with pectic substance in the cell wall and between cells and inhibit proper hydration. Effects of soda or alkali on legumes – increases water absorption, aids in the removal of the skin of dried legumes but may have destructive effect on thiamin Toxicological Aspects of Legumes and Nuts: Polyphenols (tannins) – decrease protein digestibility (cowpea) Phytic acid – forms insoluble complexes with zinc, calcium, magnesium, phosphorus and iron Oligosaccharides – results in flatulence, abdominal cramps, diarrhea and nausea Lipoxidase – enzyme that oxidizes and destroy carotene Mycotoxins – Aflatoxins (Aspergillus flavus and Aspergillus parasiticus)  Sample of Soybean Products ✓TVP ✓Miso/misu ✓Tempeh ✓Tofu ✓Tahure ✓Soy sauce  TVP VS Seitan Seitan - a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken  SOY SAUCE Brewed and Non-brewed/ Chemically hydrolyzed  Tofu (bean curd) VS Tahure TAHURE – salted and fermented diced bean curd; soaked with soy sauce Natto VS Tempeh Other Products: ✓Soy milk ✓Fermented whole soybeans (tausi) ✓Soynuts ✓Soluble isolates ✓Soybean meal ✓Soybean protein concentrates ✓Soy flour Edamame (immature soybean) END Announcement: Second Unit Exam for the final term next meeting  Laboratory Exercise: Preparation And Evaluation Of Vegetable Dishes Main Objective: To perform vegetable dishes involving hot and cold preparation and to observe the changes of the vegetable in terms of color and texture. What to do? ✓Each group should research for a recipe (ingredients with measurements and procedure) with a picture of Chop Suey (hot dish) and Coleslaw (cold dish) and submit for approval on or before 5PM on Friday (short bond paper) for ND1B and BX and Monday (Nov. 11) for ND1A and 1BX ▪ Perform the approved recipes next meeting. Chop Suey VS Coleslaw