Transcript CHRM 1110 Day 3 Legumes.ppt

Legumes
• Beans & Peas Fr. Haricots,
pois; It. Fagioli
• Pods with a single row of
seeds
• Fresh & Dried (Pulses)
• Edible and Non-Edible Pods
• In French, “Legume” is an
Vegetable
Session Four
CHRM 1110
Vegetable, Starch & Protein Basics
Know Your Beans
• High in protein, High in fiber, and the
essential amino acid, lysine.
• The fiber and sugar in beans is not easily
digested.
• Beans fix nitrogen in the soil…
• The “Three-Sisters”
Session Four
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Vegetable, Starch & Protein Basics
Fresh Beans
• Edible Pods
– Aka Green, String, Runner
and Snap Beans
• Tough (Inedible) Pods
– Flageolets, Lima, Fava
(broad) Beans
Session Four
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Vegetable, Starch & Protein Basics
Haricot Verts
• Fr. “Green Bean”
• Longer and more tender
than green beans.
• More Complex Flavor
Session Four
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Dried Beans
• Mature beans, dried
• Most Need Soaking
– Ex. Lentils
• Some are processed into
flour or bean curd
– Ex. Soybeans
Session Four
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Soaking Dried Beans
• Sort
• Rinse
• Cover with 3X COLD
Water
• Soak Overnight
• Discard Water
Session Four
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Quick Soak Method
• Sort & Rinse
• Boil for 2 Minutes
• Remove from Heat
and Soak for 1
hour
• Drain and discard
soaking liquid
Session Four
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Vegetable, Starch & Protein Basics
Fresh Shelling Peas
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Session Four
Quickly lose flavor
Most are frozen or canned
English or Garden Peas
French “Petit Pois”
Soy Beans (Japanese,
“Edamame”)
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Edible Pea Pods
• Snow (Chinese) Peas
• Sugar Snap Peas
Session Four
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Okra
• Gumbo
• Aids
thickening
Session Four
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GOURDS & SQUASHES
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Basics
Session Three
Merliton or Chayote
• V. Starchy V. Bland
• Can be used Raw
• Or, better Cooked
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Vegetable, Starch & Protein
Basics
Session Three
Cucumbers
• 2 Types
• Pickling
• Slicing
• Seedless, Hothouse or
English Cucumber
• Green, Lemon &
Pickling
• Waxing to preserve
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Vegetable, Starch & Protein
Basics
Session Three
Squashes
• Winter vs. Summer
– Winter Varieties are Cooked
– Summer may be eaten Raw
• Squash Blossoms (raw or battered & deepfried)
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Vegetable, Starch & Protein
Basics
Session Three
Winter Squashes
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Session Three
Summer Squashes
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Basics
Session Three
MUSHROOMS & TRUFFLES
CHRM 1110
Vegetable, Starch & Protein
Basics
Session Three
Mushrooms
• Fresh, Dried or Canned
• Raw and Most Cooking Methods
• Store Cool and Dry…in cardboard box or
paper bag!!!
• Beware of true Wild Mushrooms, Purchase
from reliable purveyor.
CHRM 1110
Vegetable, Starch & Protein
Basics
Session Three
Portabella & Crimini
• Portabella are
oversized Criminis
• Portabella…can be
used as a meat or
“steak” Substitute
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Session Three
Shiitake Mushrooms
 Stems are inedible
 Soak Dried in warm water
for 10-20 minutes
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Session Three
Morels
• Should be Cooked (Mild Toxins)
• Dirt
• S. France Cuisine
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Session Three
Porcini or Cèpe
• Italian Cuisine
and Worldwide
• Dried or Fresh
• Raw or Cooked
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Basics
Session Three
Chanterelles or Black Trumpet
• Same Family
• Highly Prized if
French Cuisine
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Basics
Session Three
Oyster Mushrooms
• Prized in Asian
Cuisine &
Medicinally
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Basics
Session Three
Hen of the Woods or Maitake
• American and
Japanese
Cuisine
• Asian Medicine
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Session Three
TRUFFLES
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Session Three
Truffles
• Tubers that grow near Oak Trees
• $$$Black (Périgord) & $$$$White
(Piedmontese) Varieties
• $100’s to $1,000’s of Dollars per Pound
• Fresh, dried, canned, & processed (in oil)
• Don’t confuse with Chocolate “Truffles”
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Session Three
White Truffle $330,000
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Session Three
Black Truffles, 2 oz. $192
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Session Three
SALADS
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Session Eight
Salad Greens
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Green, red yellow & brown in color
Leafy Vegetables
Lettuces
Chicory
And Other Greens…
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Basics
Session Eight
Boston vs. Iceberg
• Softer, buttery
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• Crisp, holds well
Session Eight
Leaf Lettuce vs. Romaine
• Does not ship well
• Red & green types
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• Crisp, holds well
• Holds up heavy dressings
Session Eight
Baby Lettuces
• Or “Mesclun” from Fr.
“mescla” to mix.
• Immature varieties of
various lettuces
• Orig. Provence
• Delicate
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Session Eight
Micro Greens
• Smaller than Baby
Lettuces
• Includes, kale, lettuce ,
spinach, carrot, etc
• V. Fragile…Expensive
• Garnish
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Session Eight
Chicory & Bitter Greens
• Most Slightly Bitter
• Hearty and can be cooked,
grilled or braise
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Session Eight
Belgian Endive
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Shoot of Chicory Root
Also a purple-tipped var.
Grown shaded
Very Bitter when Green
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Session Eight
Curly Endive (Frisée)
• Also a Chicory
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Escarole
• Also a Chicory
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Session Eight
Radicchio
• Looks like a small red
cabbage
• Braised or grilled
• Used in Cold Salads
• As a base for cold salads
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Session Eight
Arugula or “Rocket”
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Cabbage Family
Sim. To Dandelion Greens
Spicy and Peppery
Use small (tender) leaves
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Session Eight
Dandelion Greens
• Yes, the weed
• Use fresh or cooked
• Use small leaves, tender
and less bitter
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Session Eight
Mâche or Lamb’s Lettuce
• V. Tender & Delicate
• Slightly nutty flavor
• Pair with other delicate
greens and light
vinaigrette
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Session Eight
Sorrel
• Tart & Lemony
• Sim. To Spinach
• Salads, soups, sauces and
purées
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Session Eight
Spinach
• Flat-Leaf and
• Curly or “Savoy” for
cooking
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Session Eight
Sprouts
• Not Salad Greens but…
• Baby alfalfa, mung bean,
daikon or mustard plants
• Daikon and Mustard can
be peppery
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Session Eight
Edible Flowers
• Edible…pesticide free
• Edible and for Garnish
• Nasturtiums, calendulas,
pansies, cucumber flowers, &
Squash blossoms
• Use only “edible” flowers
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Session Eight
Fresh Herbs
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Basil
Thyme
Tarragon
Oregano
Dill
Cilantro
Marjoram
Mint
Sage
Savory
Rosemary
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Session Eight
Nutrition: Greens
• No Fat
• Low Calorie
• High in Vitamins A, C,
Iron & Fiber
• Dressings tend to make
most salads high in fat and
calories
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Session Eight
Purchasing & Storage
• Most packed in Cases of 24
heads
• Precut & Prewashed also
– More expensive
– Saves labor costs
• Store between 34˚F and 38˚F
(Other veg at 40˚F-50˚F)
• Do Not Cut or Wash in Advance
• Do Not store with tomatoes,
apples or fruits)
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Vegetable, Starch & Protein
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Session Eight
To Tear or Cut?
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Tearing looks better and holds better
Cutting saves time (and labor)
Cab use small scissors for small greens
Remove tough ribs/stems from romaine,
spinach, etc.
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Vegetable, Starch & Protein
Basics
Session Eight
Washing
• All Greens should be washed.
• Washed Greens should be dried completely.
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Session Eight
Vinaigrette Dressings
• Classic 3:1 Ratio Oil to Vinegar, temporary
Emulsion.
• Can Vary with flavored oils or Acid Strength
• Juices and replace some or all vinegar
• Olive Oil and Red Wine Vine.
• Nut Oils with White Wine or Sherry Vine
• Neutral Oils, Canola, Grapeseed, corn, safflower
• Use Herbs, Spices, Shallots, Garlic, Mustard,
Sugar and /or Honey
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Session Eight
Other Dressings
• Mayonnaise-Based Dressings
– Mayo as a base
– Nay include buttermilk, sour cream, vinegar, fruit juice,
vegetables, tomato paste, garlic, onions, herbs, cheese,
anchovies boiled eggs
• Emulsified Vinaigrettes
– A standard vinaigrette with whole eggs as an emulsifier
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Session Eight
Types of Salads
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Green Tossed Salad
Green Composed Salad
Bound Salads
Vegetable Salads
Fruit Salads
Marinated (á la
grecque)
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Basics
Session Eight
Parts of a Composed salad.
• Base
– Leaves
that line
the plate
• Body
– Main
Item
• Garnish
• Dressing
CHRM 1110
Vegetable, Starch & Protein
Basics
Session Eight
Today’s Menu
Each Group Choose One:
1) French Lentil Stew
Spaghetti Squash with Spinach, Feta, Basil & White Beans
2) White Bean & Squash Curry
West Indian Black Bean Stew with Squash
Corn Bread
3) New Orleans BBQ Shrimp with Maque Choux and White Rice
& Andouille Corn Pudding
4) Chickpea, Eggplant, and Tomato Tarts, Falafel & Pita Bread
CHRM 1110
Vegetable, Starch & Protein
Basics
French Lentil Stew,
Spaghetti Squash with Spinach, Feta, Basil & White
Beans
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White Bean & Squash Curry
West Indian Black Bean Stew with Squash
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New Orleans BBQ Shrimp with Maque Choux and
White Rice
& Andouille Corn Pudding
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Chickpea, Eggplant, and Tomato Tarts
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Vegetable, Starch & Protein Basics