The Visual Food Encyclopedia

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food visual Extrait de la publication QA INTERNATIONAL the buying _ preparing _ serving ideas _ cooking buying _ preparing _ serving ideas _ recipes storing _ nutritional information encyclopedia thevisualfood encyclopedia encyclopedia food methods Preservation information Nutritional of over 1,000 foods Illustrations outlining the origins of each item An introduction varieties Detailed descriptions of availability Buying tips and information about product techniques preparation Food suitable cooking methods Most ideas Serving * * * FEATURING: * * characteristics * and * * * visual Booklist (USA) Food Encyclopedia will be a welcome addition to any “The Visual food reference collection.” (Canada) Booklist Devoir Food Encyclopedia, the first thing you learn is “By going through The Visual that you still have so much to learn about food.” Le (Germany) Akademie Deutchlands Silver Medal of the Gastronomischen The definitive practical guide to food and cooking The definitive practical the

THE VISUAL FOOD ENCYCLOPEDIA

Extrait de la publication ISBN : 978-2-7644-0898-8

The visual food encyclopedia was created and produced by Québec/Amérique International, a division of

Les Éditions Québec/Amérique inc. 325, rue de la Commune Ouest, 3e étage Montréal, Québec, H2Y 2E1 Tel. : (514) 499-3000 Fax : (514) 499-3010

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the Publisher.

Extrait de la publication THE VISUAL FOOD ENCYCLOPEDIA

Extrait de la publication EDITORIAL STAFF FOR THE ORIGINAL EDITION

Publisher Jacques Fortin Editorial Director François Fortin Executive Editor Serge D’Amico Nutrition Consultants Marie Breton Dt. P. Isabelle Emond Dt. P. Graphic design Anne Tremblay Computer Graphics Artists Jean-Yves Ahern Marc Lalumière Rielle Lévesque Michel Rouleau Pascal Bilodeau Mamadou Togola François Escalmel Jocelyn Gardner Page Setup Lucie Mc Brearty Pascal Goyette Georges Audet Chantal Boyer Computer Programming Daniel Beaulieu Research Nathalie Daneau Photo-retouching/coordination Josée Gagnon Recipes Ariane Archambault Photographs Studio Focus-Pocus Cook Laurent Saget Production and Technical Support Tony O’Riley Translators Winifred Langeard Peter Malden Gordon Martin Andrea Neuhofer

IV Foreword

Modern life has profoundly changed our eating habits. As a result of the increasing availability of a greater variety of foods and a growing awareness of our nutritional requirements, as well as our interest in experimenting with new foods, we are now confronted by a vast array of products that we must learn how to distinguish between and use.

The Visual Food Encyclopedia is designed to help the reader (both the novice and the experienced cook) ﬁnd clear and precise information about a particu- lar food item as quickly as possible. Above all, it is a practical guide and reference tool that provides inquisitive readers with the opportunity to discover new products or new ways to use familiar products.

Although this encyclopedia includes some recipes, it is not a cook book, but rather a summary of everything that is known about food. It contains practical information about the origin, description, purchasing, preparation, uses, cooking methods, storage and nutritional value of foods. The information is arranged on dynamic, well-designed pages featuring clearly visible headings.

The Visual Food Encyclopedia provides the reader with complete information about foods as diverse as meat, spices, vegetables, and ﬁsh, in a single volume. It is an invaluable guide that will help readers make well-informed choices, and sort through the overwhelming amount of information now available about food and nutrition.

An integral part of the encyclopedia, the illustrations are instructive as well as attractive. They allow the reader to identify and distinguish between products at a glance. State-of-the-art, exceptionally precise photographs and/or illustrations reveal every detail of the item in question and help eliminate any linger- ing doubts. The images complement the descriptions, and help the reader distinguish between varieties and species.

This reference guide is the result of three years of effort by a large team of writers, researchers, editors, illustrators and designers. It contains entries on over 1,000 different foods, as well as more than 1,300 illustrations, photographs and recipes. Divided into topics and subtopics, the encyclopedia also includes a table of contents, a detailed index and a glossary of specialized terms to help the reader access information as quickly as possible.

Whether you want to improve your eating habits, enhance your knowledge of V food, verify the nutritional value of a product or just delight in the amazing diversity of foods described in the book, The Visual Food Encyclopedia will be a pleasure to consult and a feast for your eyes.

The Editor User’s Guide

Each topic is divided into easy-to-spot Full-color illustrations and an sections. The headings lead you exceptional presentation make this through the necessary steps, from food guide as attractive as it is useful. shopping to preserving.

Each entry begins with an insight Asparagus into the origins of everyday foods. Asparagus officinalis, Liliaceae green asparagus

perennial garden plant originating in the eastern Mediterranean region. Remnants of wild varieties of asparagus have been discovered in northern and southern Africa, and archeologists believe that it may also A have been cultivated in ancient Egypt. Consumed for over 2,000 years, asparagus was originally valued for its medicinal properties. It fell into obscurity during the Middle Ages, although it continued to be cultivated by the Arabs. Serving ideas: what to do with Under the influence of Louis XIV, asparagus was rediscovered in the 18th century, unusual food, and new ways of and since then several new varieties have been developed. Today the principal producers of asparagus are the United States, Europe, Mexico, and Taiwan. using familiar food. Asparagus is actually a young edible shoot, commonly called a “spear”; the spear rises from an underground stem called a “crown,” which is capable of producing spears for 15 to 20 years. Most asparagus is harvested in spring, when it is 6 to 8 inches high and has tender, fleshy spears and tight, compact heads. Once they reach maturity, the asparagus stalks become woody and fernlike foliage grows from the heads, making them inedible. Although grown on quite a large scale and in many countries, asparagus is available in abundance only from March to late June. There are over 300 varieties of asparagus, only 20 of which are edible. They are divided into three main categories: • Green asparagus. This is the most common type of asparagus. It is harvested at a height You can select fresh produce with of about 8 inches. • White asparagus. Grown in the dark (covered with soil to keep it from turning green), white asparagus is harvested buying tips, and take advantage of as soon as it emerges from the ground. Although more tender than the green variety, it tends to be less flavorful and is also more expensive, since more work is required to grow it. seasonal bounty. We explain how to • Purple asparagus. This variety has a fruity flavor and is harvested when only 2 or 3 inches high. select each item at its peak, and how to choose from the large variety Stalk Vegetables Buying Serving Ideas 106 1Choose asparagus with firm, crisp stalks 5Asparagus is always eaten cooked, either boiled or steamed. It can available in your local store. and compact, brightly colored heads be served warm or hot, dressed in a generous helping of butter or with no traces of rust. Selecting similarly sized hollandaise sauce. It is also good cold, topped with a dressing, mayonnaise, or VI specimens will help ensure even cooking. Avoid mustard sauce. Puréed asparagus can be used to make soups, soufflés, or veloutés. yellowish asparagus with soft stalks and heads that Asparagus can also be used, cut or whole, to garnish omelets, poultry, quiches, are beginning to flower, which are signs of age. salads, or pasta dishes. It also makes an interesting addition to a stir-fry.

The icons help you find the right white asparagus heading at a glance.

Extrait de la publication User’s Guide

Helpful advice on the preparation and use of hundreds of ingredients. Focus on healthful eating as a key to fitness. Easy-to-follow steps clearly describe specific cooking techniques.

Asparagus

Preparing Nutritional Information 4Before cooking asparagus, cut off the base of the stalk (which can be raw cooked and puréed to make a soup). While it is not necessary to peel water 92% asparagus, it should be washed well in cold water to rid it of sand and soil. protein 2.6 g fat 0.3 g carbohydrates 4.2 g calories 24 per 100 g An illustration focuses on a specific Asparagus is an excellent source of folic acid and contains vitamin C, potassium, thiamine, historic or botanical aspect of each item. riboflavine, vitamin B6, copper, vitamin A, iron, phosphorus, and zinc. Asparagus contains a sulfurous substance that imparts an odor to urine. It also contains asparagine, an acid substance that Asparagus is actually a Cut off the ends of the asparagus Peel the asparagus from top to gives the vegetable its characteristic flavor and is young edible shoot, 1 stalks with a sharp knife. 2 bottom. also diuretic. Asparagus is said to be laxative, commonly called a remineralizing, and tonic. “spear,” that rises from an underground crown capable of producing spears for Cooking 15 to 20 years. Avoid overcooking asparagus, as this 3causes it to lose flavor, color, and nutri- Most suitable methods of cooking. ents. When boiling asparagus spears, tie them in bundles to make it easier to remove them once they are cooked. Steaming is the best cooking method, and there are special tall, narrow asparagus Tie the asparagus in bundles. Bundled asparagus is easier steamers on the market in which the asparagus 3 4 to remove from the pan after stands upright in an inner basket. This method cooking. cooks the asparagus to perfection, as the more fibrous bottoms are thoroughly cooked in the Easy-to-spot divisions help find the Polish-StyleSERVES Asparagus 4 boiling water while the fragile tips are merely steamed. Asparagus is ready when the stalks are subject you’re looking for. 2 lb. (1 kg) fresh 2 lb. (125 g) butter tender but still firm. If you are planning to eat the

asparagus 3 tbsp. fresh bread asparagus cold, plunge it immediately into cold Stalk Vegetables 2 hard-boiled eggs crumbs water to halt the cooking process, but do not let it 3 tbsp. chopped fresh parsley soak. Asparagus can also be cooked in a microwave 107 oven. Avoid cooking it in iron pots, as this vege- 1. Cut off the tough base of the asparagus stalks. Peel and wash the table contains tannins which react on contact with spears, and divide them evenly into four bunches. Tie the bundles iron, altering the color of the asparagus. VII with string. 2. Immerse the asparagus in a large skillet filled with salted boiling Storing water, and blanch for about 10 minutes, or until a spear is easily pierced with the tip of a sharp knife. Drain well and remove the Asparagus is very perishable. Wrapped in strings. Arrange the spears in a serving dish and keep warm. 2a damp cloth and placed in a perforated plastic bag in the refrigerator, it will keep for a Details on storing food. 3. While the asparagus is cooking, peel the eggs and discard the maximum of 3 days. Blanched asparagus will keep whites. Mash the yolks with a fork in a small bowl, and stir in the for up to 9 months in the freezer. parsley. 4. Melt the butter in a small saucepan, and add the bread crumbs, stirring until they are golden brown. Remove from the heat. 5. Sprinkle the egg/parsley mixture over the asparagus spears, pour the butter sauce over them, and serve immediately.

Although it is not a cookbook, The Visual Food Encyclopedia highlights the main ways in which a food may be used, often giving popular recipes.

Extrait de la publication Contents

Nutrients...... 11

Vegetables ...... 17 Introduction Bulb Vegetables...... 30 Chive, scallion, leek, garlic, onion, shallot, water chestnut Root Vegetables...... 42 Beet, turnip, parsnip, carrot, celeriac, black radish, radish, daikon, rutabaga malanga, salsifi, burdock Fruit Vegetables...... 55 Okra, eggplant, avocado, bell pepper, olive, cucumber, tomato, tomatillo, squash,dried squash seeds, spaghetti squash, chayote Leaf Vegetables ...... 81 Spinach, sorrel, dandelion nettle, purslane, lamb’s lettuce, arugula, cress, radicchio, chicory, endive, lettuce, violet, nasturtium, cabbage, sea kale, kale, collards, Savoy salad, Brussels sprout, Chinese cabbages Stalk Vegetables ...... 106 Asparagus, bamboo, cardoon, chard, fennel, fiddlehead fern, kolrabi, celery Tuber Vegetables ...... 116 Cassava, potato, taro, yam, jicama, sweet potato, Jerusalem artichoke, crosne Inflorescent Vegetables ...... 130 Cauliflower, broccoli, rapini, artichoke

Legumes...... 137 Introduction Bean, Lima bean, mung bean, black gram, adzuki bean, scarlet runner, lupine, lentil, dolichos bean, broad bean, pea, chickpea, peanut, alfalfa, soybean, soy milk, tofu, okara, tempeh, textured vegetable protein

Fruits...... 173

Contents Introduction Dried Fruits, candied fruits, rhubarb VIII Berries ...... 182 Currant, blueberry, bilberry, blackberry, raisin, grape, strawberry, rasberry, cranberry, alkekengi Stone Fleshy Fruits ...... 196 Plum, prune, nectarine, peach, cherry, date, apricot Pome Fleshy Fruits ...... 207 Apple, pear, quince, loquat Citrus Fruits ...... 218 Pomelo, grapefruit, orange, tangerine, lemon, kumquat, lime, citron, bergamot Tropical Fruits...... 229 Plantain, banana, pineapple, jaboticaba, carambola, cherimoya, durian, jackfruit, tamarillo, rambutan, persimmon, litchi, longan, papaya, pepino, feijoa, jujube, kiwi, pomegranate, passion fruit, guava, fig, prickly pear, mangosteen, mango, horned melon, star apple, sapote Melons...... 263 Watermelon, melons

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Nuts and seeds...... 267 Introduction Walnut, pecan, cashew, kola nut, coconut, macadamia nut, Brazil nut, pine nut, ginkgo, chestnut, beechnut, hazelnut, sesame seeds, almond, sunflower seeds, pistachio nut

Seaweed ...... 293 Introduction Arame, wakame, kombu, hijiki, kelp, sea lettuce, agar-agar, dulse, carragheen, nori, glassworth, spirulina

Mushrooms ...... 305 Introduction Common mushroom, enoki mushroom, morels, elm tree pleurotus, shiitake, boletus mushrooms, wood ear, truffle, chanterelles

Cereals and grains ...... 317 Introduction, Complementary proteins Wheat, seitan, buckwheat, oats, barley, millet, rice, wild rice, quinoa, corn, popcorn, amaranth, rye, triticale, bread, flour, pasta, Asian noodles

Fish ...... 369 Introduction Kamaboko Freshwater Fish...... 382 Eel, bass, pike, carp, pikeperch, perch, trout Sea Fish...... 390 Bluefish, shad, mullet, angler, sea bass, sturgeon, caviar, sardine, anchovy, herring, mackerel, sea bream, conger, swordfish, gurnard, lamprey, redfish, sea robin, red mullet, salmon, John dory, cod, smelt, tuna, skate, shark

Flat Fish ...... 422 Contents Flounder, turbot, halibut, sole IX Crustaceans ...... 425 Introduction Shrimp, lobster, crab, scampi, crayfish, spiny lobster

Mollusks ...... 441 Introduction Abalone, cockle, scallop, clam, mussel, oyster, squid, octopus, cuttlefish, whelk, periwinkle, snail, sea urchin, frog legs

Herbs, Spices, and Condiments ...... 465 Introduction Dill, anise, bay leaf, marjoram, oregano, tarragon, basil, sage, thyme, mint, parsley, chervil, rosemary, juniper berry, clove, allspice, nutmeg, cardamom, caper, caraway, saffron, coriander, cumin, lemon balm, lemon grass,

Extrait de la publication Contents

savory, curry, turmeric, borage, cinnamon, angelica, fenugreek, mustard, ginger, pepper, hot pepper, horseradish, poppy seeds, tamarind, vanilla, miso, soy sauce, vinegar, salt

Meat...... 523 Introduction Beef, veal, pork, lamb, venison, rabbit, ground meat

Variety meats...... 549 Introduction Heart, liver, tongue, sweetbreads, brains, kidney, tripe

Delicatessen ...... 557 Introduction Ham, bacon, sausage, andouille, rillettes, foie gras, black pudding

Poultry...... 569 Introduction Turkey, goose, chicken, hen, capon, guinea hen, squab, quail, pheasant, duck, eggs

Milk Products ...... 591 Milk, goat’s milk, buttermilk, sour cream, butter, cream, yogurt, ice cream, cheese

Sugar, Cacao, and Carob...... 623 Sugar, artificial sugars, honey, maple syrup, carob, cocoa/chocolate

Fats and Oils...... 645 Contents Margarine, fats, oil X Cooking Ingredients ...... 657 Arrowroot, baking powder, cream of tartar, baking soda, yeast

Coffee and Tea ...... 663 Tea, herbal teas, coffee

Glossary ...... 675

Bibliography ...... 678

Index ...... 681

Extrait de la publication Nutrients

he nutritional requirements of the body represent the quantities of food required for growth and maintenance of good health. In order to ensure that its nutritional needs are met, the body is equipped with a unique signal – the sensation of hunger. Although hunger may appear to prompt us to eat for pleasure, its primary role is to T ensure that the body is provided with the substances that are essential for its survival. If the body does not receive enough food, it manifests this deficiency by means of various symptoms, including fatigue, concentration problems, shortness of breath, and certain recurring infections. Everything the human body does (sleeping, eating, moving, shivering) depends on the work of cells, and in order for the body to function well, cells require minimum amounts of various foods. Nutritionists have identified three types of food with unique roles: • building blocks allow cells to grow and/or multiply, thus maintaining the body and ensuring that it develops normally; they include protein and certain minerals (calcium, magnesium, and phosphorus); • energy sources play a role in the formation of cells and in the digestive process, or simply maintain bodily functions such as the regulation of body temperature; they include carbohydrates and fats; • regulatory substances ensure that building blocks and energy sources are used efficiently by the body, or more specifically by cells; they include water, vitamins, and minerals. During the digestive process, the nutrients in food are made available to the body in order to ensure that it functions at peak capacity. Since the quantities of nutrients in food vary, it is important to ensure that you consume sufficient amounts of a variety of foods on a daily basis. All nutrients are essential because each of them plays a specific role. Protein Protein derives its name from the Greek word protos, meaning «first» or «of primary importance,» because it is the basic building block of living cells. Protein builds, repairs, and maintains the body, thus performing three functions that are essential to the survival of living matter. It also accelerates various biochemical reactions and acts as a hormonal messenger, neurotransmitter and component of the immune system. If the body is not supplied with sufficient quantities of carbohydrates and fat, protein can also be used as source of energy; 1 gram of protein contains 4 calories. Depending on the relative proportions of the amino acids they contain, proteins are referred to as either «complete» 11 or «incomplete.» Of the 20 amino acids that make up proteins, 8 are regarded as «essential» because they cannot be produced by the human body. Animal proteins are considered to be complete, while vegetable proteins are said to be incomplete. Strict vegetarians thus have to consume a broad range of vegetable proteins in order to ensure that they obtain ideal proportions of all the essential amino acids. A deficiency in even one of these amino acids constitutes a Nutrients

“limiting factor,” meaning that the body can synthesize only corresponding amounts of the other essential amino acids. However, when a protein deficient in a certain amino acid is combined with a protein rich in this acid, they are said to be “complementary” because the nutritional value of the combination is relatively high (see Complementary proteins). Meat, poultry, protein, eggs, and dairy products are the main sources of animal proteins. Vegetable proteins are found in legumes, nuts, grains, and cereals. These are among the best sources of protein because they are low in fat and high in fiber. Carbohydrates As their name suggests, carbohydrates are organic compounds containing carbon, hydrogen, and water. They are the main source of metabolic energy, and provide the energy required for the operation of the brain and the nervous system. Carbohydrates are also one of the components of cell walls. Since they are digested relatively quickly, carbohydrates release energy faster than protein and fat. Carbohydrates contain 4 calories per gram. There are three main types of carbohydrates: • Simple carbohydrates consist of one or two sugars – such as glucose, fructose, sucrose, and lactose – and are directly absorbed by the body, without being digested. They are found in fruits, vegetables, honey, and table sugar (brown sugar, corn syrup, molasses, maple syrup). • Complex carbohydrates consist of three or more sugars, such as starch, glycogen, and cellulose; they have to be broken down into simple carbohydrates by means of the digestive process before they can be absorbed. They are found in cereals, legumes, nuts, and seeds, as well as in certain starchy vegetables such as potatoes, peas, corn, and sweet potatoes. • Fiber consists of carbohydrates and those parts of plants that cannot be digested. It can be either hard and stringy (insoluble fiber) or gelatinous and mucilaginous (soluble fiber). Since it is not digested, fiber provides almost no food energy, but it does help to stimulate intestinal functions and is thus used to prevent and treat constipation. Fiber is found in varying proportions in cereals (especially whole-grain cereals), legumes, vegetables, fruits, nuts, and seeds. A diet rich in complex carbohydrates (starch and fiber) is considered to be healthy because it may play a role in the prevention of certain illnesses such as colon cancer and conditions such as high blood pressure. Foods that contain 12 large amounts of simple sugars should be eaten in moderation, not only because they can cause tooth decay but also because they contain so few nutrients that they are often referred to as “empty calories.”

Extrait de la publication Nutrients

Fat The word “fat” is derived from the past participle of an Old English verb meaning “to cram.” Despite their bad repu- tation, fats play an essential role in the maintenance of good health. They are not only involved in the formation of cell walls and the production of hormones, they also enhance the flavor of food and create the sensation of fullness. It is also important to remember that they are a concentrated source of energy: a single gram of fat contains 9 calories – twice the amount in either carbohydrates or protein. Furthermore, fats also facilitate the circulation and absorption of the fat-soluble vitamins (A, D, E, and K). They are the only source of the two essential fatty acids, linoleic acid and alpha-linoleic acid, which are the only fats that must be included in the diet, because the body cannot produce them on its own. These acids ensure that all of the cells in the body remain intact by allowing them to absorb and expel substances without placing their contents at risk. The main sources of these essential fatty acids are whole-grain cereals, oils, nuts, and seeds. Cholesterol is a type of fat normally found in the blood that is essential for the production of sex hormones, biliary acids, and vitamin A, as well as for the formation of cell walls. Only foods from animal sources contain cholesterol; vegetables are cholesterol-free. Unlike essential fatty acids, most cholesterol (70%) is produced inside the body; only about a third (30%) comes from food. Even a diet that does not include cholesterol will not lead to a deficiency in cholesterol, because the fatty acids in food have a much greater impact on blood-cholesterol levels than does the cholesterol in food. Most of the fat in food is in the form of triglycerides, which are composed of fatty acids. These fatty acids can be either polyunsaturated, monunsaturated, or saturated, depending on the presence or absence of double links between the carbon atoms of which they are comprised. They are found in varying proportions in oils and other fats. Foods from animal sources generally contain more saturated fatty acids than foods from vegetable sources. The exceptions are palm and coconut oils, which contain mainly saturated fat, and fish and seafood, which contain significant amounts of polyunsaturated fatty acids. Polyunsaturated fatty acids are found mainly in vegetable oils, while monounsaturated fatty acids are found in olive oil, canola oil, hazelnut oil, avocados, and almonds. Saturated fatty acids tend to raise blood-cholesterol levels, especially among people who consume excessive amounts of these acids and are particularly vulnerable to their effects. On the other hand, polyunsaturated and monounsaturated fatty acids tend to lower blood-cholesterol levels. It is common knowledge that there is a strong link between fatty foods and heart disease. However, clinical studies suggest that slightly reducing the amount of fat in the diet – 13 or more specifically, reducing the amount of saturated fat and increasing the amount of mono- and polyunsaturated fats – can significantly lower the risk of heart disease.

Extrait de la publication Nutrients

Vitamins The word “vitamin” is derived from the Latin word vita, meaning “life.” Vitamins are organic substances that are indispensable for the maintenance of good health, despite the fact that they are present in minuscule quantities in food; 13 vitamins are considered to be essential. Although they are not a source of energy, vitamins play a crucial role in transforming fats and carbohydrates into a form of energy that can be used by the human body; they also facilitate growth and reproduction and help maintain bodily functions. Each vitamin plays a speciﬁc role, and they are not interchangeable because their structures are very different. A distinction is often made between water-soluble and fat-soluble vitamins.

Among the water-soluble vitamins are vitamin C and the B-complex vitamins, which include thiamin (B1), ribofla- vin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), biotin, and folic acid. Water- soluble vitamins are not stored in significant quantities in the body; since they are soluble in water, they are eliminated in urine and sweat and must be replaced on a daily basis. Vitamin C is found mainly in fruits and vegetables, while B vitamins are found mainly in whole-grain cereals, meat, and dairy products. Water-soluble vitamins play a role in a large number of biochemical reactions involved in the regeneration of skin, blood, and nerve cells. For example, vitamin C, which is also known as ascorbic acid, helps the body absorb the iron in food and is involved in the formation of collagen, a substance that enhances the resistance of skin, cartilage, bones, teeth, and blood vessels. B vitamins work together; if any one of them is lacking, the others cannot be used efficiently. They play a key role in the transformation of protein, carbohydrates, and fat into a form of energy that can be distributed throughout the body. They are also involved in the formation of antibodies and red blood cells, and ensure that the nervous and digestive systems function normally. The fat-soluble vitamins include vitamins A, D, E, and K. Since they are soluble in fats, they can be stored in body fat and in the liver. They are eliminated very slowly in bile, and can thus be toxic if consumed in excessive quantities, especially in the form of supplements containing vitamin A or D. Vitamin A, which is found mainly in dairy products, liver, and egg yolks, plays an important role in the enhance- ment of night vision and ensures that the immune system functions normally. This vitamin is also found in the form of precursors (such as carotene, a substance that promotes the formation of vitamins in the body) in yellow, 14 green, and orange fruits and vegetables. Vitamin D is often referred to as the “sun vitamin” because the skin contains a precursor that turns into vitamin D when exposed to the ultraviolet rays of the sun. This vitamin promotes the absorption of calcium and phosphorus, which are required for the formation of bone tissue. A deficiency in vitamin D during periods of growth can lead to rickets, or rachitis, a disease that has adverse effects on the development of bones. Although a few minutes of exposure to the sun provides all the vitamin D the body requires, it is commonly added to milk because many people are not exposed to sufficiently sunny conditions for long enough periods of time. Vitamin D is thus found in milk as well as in eggs, liver, and fatty fish.

Extrait de la publication Nutrients

Vitamin E is an antioxidant that prevents the formation of free radicals, substances that stimulate the growth of potentially cancerous cells. Vitamin E is found mainly in vegetable oils, wheat germ, and fish oils. Vitamin K is essential for the normal clotting of blood; in fact, its name is derived from the German word Koagulation. Over half of the vitamin K required by the body is produced by the bacterial flora in the intestine; small amounts of vitamin K are also found in foods such as spinach, cabbage, milk, liver, and eggs. Minerals Minerals are inorganic substances that play a role in the formation of bones and in the metabolism of fat, protein, and carbohydrates; they also ensure that muscles and the nervous system function normally. Like vitamins, they are not a source of energy. The 22 essential minerals are divided into two groups, macrominerals and microminerals. The body requires relatively large amounts of macrominerals (hence their name); this group includes calcium, phosphorus, magnesium, sodium, chlorine, and potassium. The microminerals, which are required in much smaller quantities, include iron, zinc, copper, iodine, fluorine, and selenium. Although many foods contain only small amounts of minerals, these quantities are generally sufficient to meet the body’s needs. The exceptions to this rule are iron and calcium; the body requires relatively large amounts of these minerals, and many people do not consume them in sufficient quantities. The foods containing iron include meat and meat substitutes, especially liver and legumes, as well as cereals and dark-green vegetables. Calcium is found mainly in dairy products, as well as in mollusks, crustaceans, legumes, green vegetables, nuts, and seeds. It is thus important to eat a variety of foods to ensure that the body receives sufficient quantities of protein, fat, carbohydrates, vitamins, and minerals. Water In terms of volume, water is the most important component of the human body; approximately 55% of the adult body is made up of water. It is so essential for survival that the body must replenish lost water within 2 or 3 days. It plays a role in the regulation of body temperature, the lubrication of joints, and the transmission of sound in the ear; it also functions as a shock absorber in the nervous system. In fact, all bodily functions are dependent on water. It is essential for digestion, absorption, and circulation, as well as for the excretion of bodily waste, the distribution of nutrients, and the regeneration of tissue. The supply of water in the body is regulated by thirst and must be replenished on a daily basis; people should thus 15 drink at least six to eight 8-ounce glasses of liquid (1.5 to 2 liters) per day. The term “liquid” here refers to milk, juice, decaffeinated coffee, decaffeinated tea, herbal tea, and soft drinks, as well as to pure water; fruits and vegetables are also an important dietary source of liquid, since they contain 60% to 90% water.

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Recommendations Certain countries, including the United States, have established guidelines to ensure that the body’s basic nutritional requirements are met – not to combat deﬁciency diseases but rather to guard against the development of chronic illnesses. In fact, in industrialized countries, overeating is a more serious problem than malnutrition. When combined with a sedentary lifestyle, the overconsumption of foods rich in saturated fat contributes to the development of diseases associated with opulence, which include diabetes, cancers of the digestive system, heart disease, cerebrovascular disease, breast cancer, certain liver problems, and tooth decay. Numerous studies have clearly demonstrated that there is a link between diet and the possible prevention of these diseases. However, these studies have not yet had a signiﬁcant impact on behavior. In fact, most of the dietary recommendations made by Hippocrates in 500 B.C. remain valid today. Current nutritional guidelines had to be designed with two goals in mind: reducing the risks of chronic illnesses and ensuring that the body’s nutritional needs are met. A balanced diet should thus: • provide the recommended amounts of essential nutrients; • provide no more than 30% of total calories in the form of fat and no more than 10% in form of saturated fat. However, these guidelines have not led to permanent changes in eating habits of the population as a whole, because people are very reluctant to make changes in their diet. Although nutritional guidelines do not provide any guaran- tees, they can increase your chances of remaining healthy and thus enhance your quality of life.

Extrait de la publication Vegetables

Bulb Vegetables ...... 30

Root Vegetables ...... 42

Fruit Vegetables...... 55

Leaf Vegetables ...... 81 contents

Stalk Vegetables ...... 106

Tuber Vegetables ...... 116

Inflorescent Vegetables ...... 130

Extrait de la publication Introduction

he term applied to the many varieties of garden plants used for food. While the importance of vegetables as a food has varied across the ages and from one culture to another, vegetables, along with rice, have long served as a staple of the human diet. It is very difficult for scientists to trace the history of all the vegetables we T consume, although a number of hypotheses have been proposed regarding the origins of vegetable cultivation. Well before the beginning of agriculture (12,000 years ago), humans were nomads who lived on hunting, fishing, and gathering. This period lasted for over 2 million years. As these nomadic peoples gradually settled in certain regions, they began to keep animals and to gather wild plants for food. It is not known exactly how human beings learned to grow food, but it would appear that two techniques were used. The first method involved sowing seeds, while the second consisted of producing new plants from the shoots or roots. With subsequent migrations of peoples and their plants, new varieties of plants were created through hybridization. Over many generations, these plants adapted to environmental changes. The most significant improvements in a number of vegetable varieties are actually quite recent and are largely attri- butable to the discovery of the principles of genetics as elaborated by Darwin and Mendel in the late 19th and early 20th centuries. These discoveries have made it possible to produce new varieties with specific crop yields and qualities such as flavor, color, and so on. Today vegetables are consumed mainly as an accompaniment to main courses in most of the Western Hemisphere, although they continue to play a central role in the diet in Asia and the Middle East. In North America, the consumption of vegetables has been on the rise since the mid-1970s, largely as a result of increased public awareness of their importance in a healthy diet. The recommendations of health professio- nals, as well as scientific research establishing a close link between a high consumption of fruits and vegetables and the prevention of certain diseases, have contributed to making the health benefits of vegetables more widely known. The greater diversity and availability of vegetables in the marketplace have also contributed to the increase in their consumption. A simple way to classify vegetables is on the basis of the portion of the plant that is used for food. This gives us: • bulb vegetables, which include garlic, scallion, chive, shallot, onion, and leek; • leaf vegetables, including chicory, cabbage, watercress, spinach, various types of lettuce, nettle, sorrel, dandelion,

Vegetables and radicchio; 18 • inflorescent vegetables such as artichoke, broccoli, cauliflower, and broccoli rape; • fruit vegetables, including eggplant, avocado, chayote, cucumber, squash, okra, olive, and peppers; • root vegetables such as beets, burdock, carrots, celeriac, malanga, turnip, parsnip, radish, rutabaga, and salsify; • stalk vegetables, including asparagus, bamboo, chard, cardoon, celery, kohlrabi, fiddlehead fern, and fennel; and • tuber vegetables, which include crosne, yam, jicama, manioc, sweet potato, potato, taro, and Jerusalem artichoke. Index

TAMARIND 512 lake trout 388 VEGETABLES 18 WHELK 460 tangelo [see Mandarin ] 222 rainbow trout 388 velvet shank [see Enoki mushroom ] 309 white kidney bean [see Bean] 142 tangerine [see Mandarin ] 222 Trout Cooked in Aluminum Foil 389 velvet swimming crab [see Crab] 434 white pea bean [see Bean] 142 tangor [see Mandarin ] 222 Trout with Almonds 289 VENISON 544 white sugar [see Sugar] 624 Tapenade 63 TRUFFLE 314 verjuice [see Glossary] 675 white tuna [see Tuna ] 416 tapioca [see Cassava] 116 TUNA 416 vermifuge [see Glossary] 675 whiting [see Cod] 412 TARO 123 albacore 416 Vichyssoise 33 whole wheat [see Wheat] 324 TARRAGON 474 bluefin tuna 416 vinaigrette [see Glossary] 675 wild chicory [see Chicory] 90 TEA 664 bonito 416 VINEGAR 517 WILD RICE 341 black tea 665 Tuna à la Basquaise 418 balsamic vinegar 517 Wild Rice au Gratin 342 green tea 665 yellowfin tuna 417 VIOLET 96 winter flounder [see Plaice] 422 instant tea 665 tunny [see Tuna ] 416 witch flounder [see Plaice] 422 oolong tea 665 turban squash [see Squash] 72 witloof [see Chicory] 90 theine 666 TURBOT 423 wonton wrappers [see Asian noodles] 367 teff [see Millet] 334 TURKEY 574 W WOOD EAR 315 TEMPEH 171 Lemon turkey cutlets 575 TEXTURED VEGETABLE PROTEINS 172 TURMERIC 495 WAKAME 296 theine [see Tea] 664 TURNIP 44 walleye [see Pike perch ] 386 THYME 477 turnip-rooted parsley [see Parsley ] 479 WALNUT 270 Y TOFU 167 wasabi [see Glossary] 675 twaite shad [see Shad ] 391 YAM 124 Tofu with Ginger 169 WATER CHESTNUT 40 Tzatziki 605 yard-long bean [see Dolichos bean] 152 tofutti [see Ice cream] 613 Water Chestnuts Wrapped in Bacon yautia [see Malanga ] 52 TOMATILLO 69 41 YEAST 661 TOMATO 66 watercress [see Cress] 88 yellow perch [see Perch] 387 Tomato and Bocconcini Salad 68 WATERMELON 263 U wax bean [see Bean] 142 yellowfin tuna [see Tuna ] 416 tomcod [see Cod] 412 yellowtail flounder [see Plaice] 422 TONGUE 553 udon [see Asian noodles] 367 WAX GOURD 70 WHEAT 322 YOGURT 605 tonic [see Glossary] 675 ugli fruit [see Mandarin ] 222 kefir 605 tops [see Glossary] 675 urd bean [see Black gram ] 146 bran 322 bulgur 324 kumiss 605 tree ear [see Wood ear ] 315 Tzatziki 605 TREE TOMATO 240 couscous 324 trim [see Glossary] 675 cracked wheat 324 TRIPE 556 V puffed wheat 324 TRITICALE 352 semolina 324 TROUT 388 Valencia orange [see Orange ] 220 spelt wheat 322 Z arctic char 388 VANILLA 513 wheat flakes 324 Zante currants [see Raisin ] 186 brook trout 388 VARIETY MEATS 550 wheat germ 326 zest [see Glossary] 675 brown trout 388 VEAL 535 wheat germ oil 324 zucchini [see Squash] 72 common grayling 388 Veal olives (paupiettes) 536 whole wheat 324 Zucchini with Mustard Sauce 77

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