Eggs Beans Nuts Chapter 26 1 l Eggs

Eggs, Beans, & Nuts Chapter 26 1

l Eggs, beans, nuts all belong to the same food group as meat l Legumes = edible seeds that grow in pods • Dry beans, lentils, peanuts • Complex carbs and fiber 2

Legumes/Beans/ Red & Green 3

l Protein = delivers amino acids l Vitamins/minerals = eggs supply folate, B vitamins, vitamins D and E, iron • Legumes = folate, B vitamins, iron, potassium • small amount of calcium Nuts = folate, vitamins A & E, phosphorous carbs and fiber 4

Fat & Cholesterol l Most legumes are fat free, except peanuts l Nuts= high in fat, unsaturated fat, cholesterol free l Egg yolks high in cholesterol, small amounts of fat l Egg whites have no fat or cholesterol 5

Cholesterol l One egg yolk has more than 200 mg of cholesterol l Recommended daily limit of cholesterol is 300 mg. 6

Food Guide Pyramid l 2 to 3 servings l 1 egg ¼ C egg substitute ½ C cooked dry beans, peas, lentils 1/3 C nuts 2 T peanut butter 4 oz tofu (soybean curd) l l l 7

FGP cont… l Legumes, eggs, nuts need to be converted to ounces l Can count beans as either vegetable or meat, poultry group 8

Tofu l Versatile food l Soft, cheese-like food made from soybeans l Able to soak up flavors of other foods and seasonings 9

Types of Tofu l Firm tofu is dense and solid l Soft & silken tofu is good for blending • Keeps its shape 10

Tofu 11

Storing Tofu l Perishable l Store in refrigerator or freezer l Once it’s opened, rinse leftover tofu and cover with fresh water to store l Change water daily and use within 1 week 12

Preparing Tofu l Add cubes of firm to soups, stir-fry dishes, and stews l Cut back on meat by mixing crumbled tofu into meat loaf l Blend soft with seasonings for a vegetable dip or salad dressing. 13

Substitutions l Substitute silken tofu for mayonnaise, sour cream, cream cheese, or ricotta cheese in your recipes. 14

Choices for Variety l Get low-fat, fiber-rich benefit of beans l Easy on eggs = high cholesterol l Egg substitutes = made from egg whites and contain very little fat and no cholesterol 15

Shopping for Eggs, Beans, & Nuts l Look for “sell by” date l Open carton and look at shells, cleaned or cracked l Pasteurized eggs in freezer section 16

Chicken & Duck Eggs 17

Looking for Legumes l Bags or boxes l Canned beans ready to heat and serve 18

Baby Lima Beans 19

Black Beans 20

Blackeye 21

Cranberry 22

Dark Red Kidney 23

Garbanzo Beans 24

Light Red Kidney Bean 25

Pinto 26

Picking Nuts l Jars, bags, bulk bins l With or without shells l Whole, ground, sliced, chopped 27

28

Walnut 29

Pecan 30

Storing Eggs, Beans, Nuts l l l Store eggs in cartons Legumes, nuts in airtight containers Cooked legumes keep in refrigerator for 3 to 4 days 31

Cooking Eggs l Low temperatures until done l Eggs are cooked when white and yolk are set 32

Eggs for Quick Meals & Snack l l Scrambled • Beat eggs with a little milk or water Omelet • Dish made by cooking beaten eggs without stirring 33

l Poached • Saucepan of water to boil, then simmer, break egg into water l Hard-cooked or soft-cooked • Place eggs in pan of water, bring water to boil, turn off heat. Let eggs stand 5 minutes for soft & 15 minutes for hard cooked 34

l Fried • • • l Break eggs into bowl, slip them into heated skillet with small amount of fat “over easy” eggs are turned over during cooking “sunny side up” eggs are not turned Baked • Break into bowl, then a greased dish and bake at 325 degrees 35

l Microwave Oven • Scrambled or baked in microwave • Pierce yolk before “baking” • Don’t cook in shells-they will explode 36

Using Egg Recipes l l l Thicken sauces Hold ingredients together Gives structure to product 37

Cracking Eggs l Tap it on its side firmly on a hard, flat surface. l Pull the shell apart using your thumbs. l Crack each egg into a small bowl before adding it to the pan or the recipe. 38

Preparing Legumes l Quick ways with beans (in a hurry) l Time for beans • Used canned beans • Dry legumes need to be soaked (4 hours or • overnight) After soaking, drain, cook legumes with plenty of water 39

Nuts l Add flavor, texture 40

Eggs & Legumes belong in dishes all over the world l Huevos rancheros • Mexican dish, combines scrambled eggs with onions. Salsa and refried beans, and tortillas are served on the side. l Succotash • Native American side dish of corn and lima beans. 41

l Quiche • Rich egg mixture baked in a pie shell • French dish can be flavored with cheese, bacon, spinach, ham & shellfish l Southern Hoppin’ John • Black-eyed peas and white rice 42

l Moros y Cristianos (Cuban) • Black beans and rice l Asapao de gandule (Puerto Rican) l Kitchri (Indian) l Dutch pea soup = flavored with ham • Pidgeon peas and rice • Rice and lentils 43

Summary l Eggs, beans, and nuts are high in protein and also provide many other valuable nutrients. l Eat about 2 to 3 servings each day from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group. 44

l Store eggs, beans, and nuts properly for freshness and food safety. l Eggs are great for quick meals and snacks and serve many functions in recipes. l The flavors and textures of legumes and nuts combine well with other foods. 45

Activity l Find an egg or legume recipe to share with the class l Put it in your portfolio 46

Activity 2 l l Examine the nutrition labels of a package of dry legumes and the same legume in a can. Is there a difference in nutritional value? In cost? In ease of use and preparation? 47

Activity 3 l Explore egg safety on the internet l Has food borne illnesses increased or decreased in the last 10 years. l What are the possible reasons. 48

Lab (Mexican Omelet) l l l l 3 eggs 1 T water 2 T salsa Lightly spray nonstick skillet with vegetable oil. Preheat over medium-high heat. In small bowl, mix eggs and water together with a fork. Pour egg mixture into pan. As eggs begin to set, lift the edge with a turner, allowing the uncooked portion to flow underneath. Continue cooking until eggs are set and no visible liquid egg remains, about 1 to 2 minutes. Spread salsa over half of omelet. Flip unfilled half over the half with the turner. Cut into two pieces and slide one piece onto each plate. 49