Eggs, Beans, & Nuts Chapter 26

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

Legumes/Beans/ Red & Green

Protein = delivers amino acids 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

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

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

½ C cooked dry beans, peas, lentils 1/3 C nuts 2 T peanut butter Food Guide Pyramid 2 to 3 servings 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)

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

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

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

Tofu

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

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

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

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

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

Chicken & Duck Eggs

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

Baby Lima Beans

Black Beans

Blackeye

Cranberry

Dark Red Kidney

Garbanzo Beans

Light Red Kidney Bean

Pinto

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

Walnut

Pecan

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

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

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

Hard-cooked or soft-cooked Poached Saucepan of water to boil, then simmer, break egg into water 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

Fried 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

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

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

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

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

Nuts Add flavor, texture

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

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

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

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

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

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

Activity 2 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?

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

Lab (Mexican Omelet) 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.