Workshop 4

Question 1

Seeds

Answer 1

contain:
- Embryonic plant with food supply
- Outer layer for insulation and protection

Question 2

3 groups of seeds:

Answer 2

• Grains/cereals
• Legumes = seeds from pod vegetables or beans
• Nuts & oil-rich seeds

Question 3

Legumes

Answer 3

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

Question 4

Nuts & oil-rich seeds

Answer 4

o Higher in fat and calories

o Vitamin E, folic acid

Question 5

With what should you consume seeds?

Answer 5

Consume them with vitamin C, it will enhance iron absorption

Question 6

Tea (tannins)

Answer 6

__ reduces iron absorption

Question 7

Their mineral bioavailability is reduced due to binding __

Answer 7

to fibre or phytates

Question 8

To reduce phytate activity in foods :

Answer 8

roast nuts, soak beans before cooking, ferment foods, sprout grains & beans

Question 9

Legumes : lower in__

Other plant foods : lower in __

Answer 9

methionine

lysine

Question 10

Plant proteins

Answer 10

lower quality than animal proteins, lack a sufficient quantity of aa and the proper ratio of essential aa

Question 11

Legumes are low in

Answer 11

Methionine, tryptophan

Question 12

Nuts are low in

Answer 12

Lysine, tryptophan

Question 13

Grains are low in

Answer 13

Lysine, threonine, tryptophan

Question 14

Seeds are low in

Answer 14

Lysine, methionine

Question 15

Limiting aa =

Answer 15

aa present in the least quantity

Question 16

Is gelatin a high quality protein

Answer 16

NO but all other meat proteins are

Question 17

Protein complementarity =

Answer 17

= 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)

Question 18

Benefits of sprouting beans & seeds

Answer 18

increases their vitamin content (esp Vitamin C)

Question 19

Popular sprouts are

Answer 19

mung beans, alfafa seeds

Question 20

Health risk of raw sprouts

Answer 20

seed contamination with Salmonella, E. coli bacteria

Question 21

Sprouting =

Answer 21

soaking then rinsing beans daily as they sprout to achieve desired length (Rinsing prevents mold growth)

Question 22

Storing dried legumes

Answer 22

keep indefinitely if airtight container + cool dry place but best to consume in 1 year
-> become hard if hot conditions

Question 23

Storing cooked legumes (refrigerated)

Answer 23

3 days + cooking liquid

Question 24

Storing legumes (frozen)

Answer 24

3 months + drained

Question 25

Storing nuts & seeds

Answer 25

freezer or dark, cool place

Question 26

Cooking dried legumes

Answer 26

1. wash before soaking 2. 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

Question 27

Cooking lentils, split peas

Answer 27

no soaking

Question 28

Effect of cooking

Answer 28

inactivates trypsin inhibitor, reduces protein absorption

Question 29

Flatulence is caused by __. How is it reduced?

Answer 29

Fermentation of the indigestible sugars (oligosaccharides) by bacteria. Reduced by changing the soaking water and cooking water frequently

Question 30

Effect of alkaline (baking soda) conditions on texture

Answer 30

o Increase rehydration speed o Legumes mushy o Destroys thiamine

Question 31

Effect of acid & sugar conditions on texture

Answer 31

o Harder legumes | o Added at the end of cooking

Question 32

Soy beverages :

Answer 32

* 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)

Question 33

Tofu :

Answer 33

* 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

Question 34

Tempeh

Answer 34

* 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

Question 35

Miso/soy paste

Answer 35

* Cooked soybeans blended with rice or barley (Aspergillis oryzae: also used for soy sauce) * Fermented

Question 36

Soybeans =

Answer 36

most concentrated source of isoflavones in human diet

Question 37

Edamame

Answer 37

* Green vegetable | * Known as soybean

Question 38

What is the main concern for vegans

Answer 38

consumption of VB12 (nutritional yeast= excellent source)

Question 39

TVP :

Answer 39

textured vegetable protein is made from protein extracted from plants such as soybeans, wheat, sunflower, alfafa = “meat analogue”

Question 40

Replace eggs in baking:

Answer 40

- > 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

Question 41

Replace eggs in casseroles by:

Answer 41

adding: tomato paste, arrowstarch, cornstarch, oats, bread, cracker crumbs

Question 42

Our most durable and concentrated foods are __

Answer 42

seeds.

Question 43

When is folate important?

Answer 43

Pregnancy

Question 44

What are the minerals restricted in diets of people with kidney disease?

Answer 44

calcium, phosphorus, potassium

Question 45

For hypercholesterolemia and weight loss, what should be consumed?

Answer 45

Legumes

Question 46

Miso is made from

Answer 46

soybeans

Question 47

What is essential if making homemade soy beverages?

Answer 47

Needs to be boiled for 20 min to destroy trypsin inhibitor

Question 48

Which microorganism is used for soy sauce?

Answer 48

Aspergillis oryzae

Question 49

Which microorganism is used for miso paste?

Answer 49

Aspergillis oryzae

Question 50

Which microorganism is used for tempeh?

Answer 50

Rhizopus oligosporus (a fungus)

Question 51

What is the most concentrated source of isoflavones in human diet?

Answer 51

Soybeans

Question 52

What should women at risk for breast cancer limit?

Answer 52

Isoflavones (1-2CFG servings per week)

Question 53

Can vegans eat pasta?

Answer 53

It depends, some contain eggs