Legumes

1
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

2
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

3
Fresh Beans

• Edible Pods
• Aka Green, String, Runner and Snap Beans
• Tough (Inedible) Pods
• Flageolets, Lima, Fava (broad) Beans

4
Haricot Verts

• Fr. Green Bean
• Longer and more tender than green beans.
• More Complex Flavor

5
Dried Beans

• Mature beans, dried
• Most Need Soaking
• Ex. Lentils
• Some are processed into flour or bean curd
• Ex. Soybeans

6
Soaking Dried Beans

• Sort
• Rinse
• Cover with 3X COLD Water
• Soak Overnight
• Discard Water

7
Quick Soak Method

• Sort Rinse
• Boil for 2 Minutes
• Remove from Heat and Soak for 1 hour
• Drain and discard soaking liquid

8
Fresh Shelling Peas

• Quickly lose flavor
• Most are frozen or canned
• English or Garden Peas
• French Petit Pois
• Soy Beans (Japanese, Edamame)

9
Edible Pea Pods

• Snow (Chinese) Peas
• Sugar Snap Peas

10
Okra

• Gumbo
• Aids thickening

11
Gourds Squashes
12
Merliton or Chayote

• V. Starchy V. Bland
• Can be used Raw
• Or, better Cooked

13
Cucumbers

• 2 Types
• Pickling
• Slicing
• Seedless, Hothouse or English Cucumber
• Green, Lemon Pickling
• Waxing to preserve

14
Squashes

• Winter vs. Summer
• Winter Varieties are Cooked
• Summer may be eaten Raw
• Squash Blossoms (raw or battered deep-fried)

15
Winter Squashes
16
Summer Squashes
17
Mushrooms Truffles
18
Mushrooms

• Fresh, Dried or Canned
• Raw and Most Cooking Methods
• Store Cool and Dryin cardboard box or paper
  bag!!!
• Beware of true Wild Mushrooms, Purchase from
  reliable purveyor.

19
Portabella Crimini

• Portabella are oversized Criminis
• Portabellacan be used as a meat or steak
  Substitute

20
Shiitake Mushrooms

• Stems are inedible
• Soak Dried in warm water for 10-20 minutes

21
Morels

• Should be Cooked (Mild Toxins)
• Dirt
• S. France Cuisine

22
Porcini or Cèpe

• Italian Cuisine and Worldwide
• Dried or Fresh
• Raw or Cooked

23
Chanterelles or Black Trumpet

• Same Family
• Highly Prized if French Cuisine

24
Oyster Mushrooms

• Prized in Asian Cuisine Medicinally

25
Hen of the Woods or Maitake

• American and Japanese Cuisine
• Asian Medicine

26
Truffles
27
Truffles

• Tubers that grow near Oak Trees
• Black (Périgord) White (Piedmontese)
  Varieties
• 100s to 1,000s of Dollars per Pound
• Fresh, dried, canned, processed (in oil)
• Dont confuse with Chocolate Truffles

28
White Truffle 330,000
29
Black Truffles, 2 oz. 192
30
Salads
31
Salad Greens

• Green, red yellow brown in color
• Leafy Vegetables
• Lettuces
• Chicory
• And Other Greens

32
Boston vs. Iceberg

• Softer, buttery

• Crisp, holds well

33
Leaf Lettuce vs. Romaine

• Does not ship well
• Red green types

• Crisp, holds well
• Holds up heavy dressings

34
Baby Lettuces

• Or Mesclun from Fr. mescla to mix.
• Immature varieties of various lettuces
• Orig. Provence
• Delicate

35
Micro Greens

• Smaller than Baby Lettuces
• Includes, kale, lettuce , spinach, carrot, etc
• V. FragileExpensive
• Garnish

36
Chicory Bitter Greens

• Most Slightly Bitter
• Hearty and can be cooked, grilled or braise

37
Belgian Endive

• Shoot of Chicory Root
• Also a purple-tipped var.
• Grown shaded
• Very Bitter when Green

38
Curly Endive (Frisée)

• Also a Chicory

39
Escarole

• Also a Chicory

40
Radicchio

• Looks like a small red cabbage
• Braised or grilled
• Used in Cold Salads
• As a base for cold salads

41
Arugula or Rocket

• Cabbage Family
• Sim. To Dandelion Greens
• Spicy and Peppery
• Use small (tender) leaves

42
Dandelion Greens

• Yes, the weed
• Use fresh or cooked
• Use small leaves, tender and less bitter

43
Mâche or Lambs Lettuce

• V. Tender Delicate
• Slightly nutty flavor
• Pair with other delicate greens and light
  vinaigrette

44
Sorrel

• Tart Lemony
• Sim. To Spinach
• Salads, soups, sauces and purées

45
Spinach

• Flat-Leaf and
• Curly or Savoy for cooking

46
Sprouts

• Not Salad Greens but
• Baby alfalfa, mung bean, daikon or mustard plants
• Daikon and Mustard can be peppery

47
Edible Flowers

• Ediblepesticide free
• Edible and for Garnish
• Nasturtiums, calendulas, pansies, cucumber
  flowers, Squash blossoms
• Use only edible flowers

48
Fresh Herbs

• Basil
• Thyme
• Tarragon
• Oregano
• Dill
• Cilantro
• Marjoram
• Mint
• Sage
• Savory
• Rosemary

49
Nutrition Greens

• No Fat
• Low Calorie
• High in Vitamins A, C, Iron Fiber
• Dressings tend to make most salads high in fat
  and calories

50
Purchasing Storage

• Most packed in Cases of 24 heads
• Precut Prewashed also
• More expensive
• Saves labor costs
• Store between 34F and 38F (Other veg at
  40F-50F)
• Do Not Cut or Wash in Advance
• Do Not store with tomatoes, apples or fruits)

51
To Tear or Cut?

• 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.

52
Washing

• All Greens should be washed.
• Washed Greens should be dried completely.

53
Vinaigrette Dressings

• Classic 31 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

54
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

55
Types of Salads

• Green Tossed Salad
• Green Composed Salad
• Bound Salads
• Vegetable Salads
• Fruit Salads
• Marinated (á la grecque)

56
Parts of a Composed salad.

• Base
• Leaves that line the plate
• Body
• Main Item
• Garnish
• Dressing

57
Todays MenuEach Group Choose One1) French
Lentil Stew Spaghetti Squash with Spinach, Feta,
Basil White Beans2) White Bean Squash
Curry West Indian Black Bean Stew with
SquashCorn Bread3) New Orleans BBQ Shrimp with
Maque Choux and White Rice Andouille Corn
Pudding 4) Chickpea, Eggplant, and Tomato
Tarts, Falafel Pita Bread
58
French Lentil Stew, Spaghetti Squash with
Spinach, Feta, Basil White Beans
59
White Bean Squash Curry West Indian Black Bean
Stew with Squash
60
New Orleans BBQ Shrimp with Maque Choux and White
Rice Andouille Corn Pudding
61
Chickpea, Eggplant, and Tomato Tarts