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ENCYCLOPEDIA OF FOODS Part II

art I of this book reviewed the relationship of diet to health and provided recommenda- Ptions for choosing foods and planning diets that contribute to health. The healthiest diets are based on a variety of foods—whole grains, vegetables, , legumes, and nuts. Animal products and added and oils, , and other sweeteners are best consumed in small quantities. The Food Guide Pyramid reviewed earlier in this book graphically emphasizes the proportions of these foods in the daily diet. Accordingly, we have arranged this section with priority given to grains, fruits, and vegetables—those items that should predominate at every meal and that most people need to consume in greater quantities. Animal products—meat and other high-protein foods and dairy foods—are also discussed. However, these are the foods that should make up relatively smaller parts of our diets. Part II introduces you to many foods from which you can choose and provides you with knowledge about the nutrients these foods have to offer. In addition, we provide informa- tion about the sources of the foods you purchase and eat—the individual and animals, how they are processed to the products that appear on store shelves, and some of the history of these foods in our diet. Before we introduce the foods themselves, we want to explain the arrangement and presentation of food items in these sections. Because this book is written for a North American audience, we have included food products that are available to most North Americans. Within the sections on Fruits and Vegetables, we have listed items by their common names in alphabetical order; when a food has more than one common name, the index should help in locating the item. Where there is a difference between the cultural or common use or perception of an item and its botanical nature, we have listed it according to common usage and mentioned the difference in the text. For example, although cucumbers, , squash, and tomatoes are botanically fruits, they are listed within the vegetable section, because most American consumers think of them as vegetables. The nutrient compositions of foods are derived from the current version of the U.S. Department of Agriculture (USDA) nutrient composition database. This database is maintained and updated regularly by USDA laboratories and is the basis of most systems for estimating the nutrient content of foods and diets.

151 152 Part II: Encyclopedia of Foods 153 Fruits

ur earliest ancestors built their diets entirely of vegetables, fruits, seeds, grains, legumes, and Onuts. Throughout history, “” has referred to any plant used as a food. More recently, “fruit” has come to mean the edible pulp or fleshy layer around a seed. In the 18th century, the word acquired a botanical definition: the organ derived from the ovary and surrounding the seed. At the same time, culinary custom defined fruits by their sweetness (or the balance of sweet to sour) and by how they are used in the meal, primarily as . Thus, even though eggplant, cucumber, squash, and tomatoes are technically fruits, we call them vegetables. Until recently, the availability of a fruit during the year depended on its growing season. For example, strawberries appeared in April and May, melons in August and September, whereas some fruits, such as and bananas, were available year-round. Today, reliable transporta- tion brings fruit of every type to our markets year-round, although some imported fruits may be more costly during the winter than their domestic counterparts are in the summer when they are in season. The revised Dietary Guidelines for Americans includes as 1 of its 10 principles the advice to eat a variety of fruits (and vegetables) daily. (For a discussion of the Dietary Guidelines and the 5 a Day program, see Chapter 1, page 8.) To help you to be better informed and better plan your menus, this section provides information on the origin and nutrient content of many fruits. [(See the Appendix, page 434, for further information about the nutrient content of fruits.)] Fruit is a valuable source of fiber, C, some of the B , , and other antioxidants and phytonutrients. (See the Appendix, Phytochemical Contents of Selected Foods, page 484). The tables of nutrient values in the Fruits section are based on serving sizes specified by the U.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligrams and micrograms tend to be rounded to one decimal point, grams are rounded to whole numbers). Nutrient claim statements listed beneath the common name of each fruit are based on the serving size specified and the definitions in Chapter 4 (see sidebar: Nutrient Claims, page 92). For example, 1 medium is considered a good source of , because an apple provides 13 percent of the Daily Value for vitamin C. A food that is high in a particular nutrient provides 20 percent or more of the Daily Value for that nutrient per serving. 154 Part II: Encyclopedia of Foods Acerola

Acerolas are round or oval, cherry-like fruits that range from 2 to 4 inches in Nutrient composition diameter. When ripe, the skin turns bright red. The soft, juicy flesh is yellow and has a slightly tart flavor. Acerolas contain the most concentrated source of natural vitamin C of any known fruit, 100 times the vitamin C content of oranges and 10 times that of the guava. Green (unripe) fruits have twice the vit- amin C content of ripe fruits. They are also a good source of vitamin A (beta- Family carotene). Scientific name punicifolia L., Malpighia glabra L. Common name Barbados cherry, West Indian cherry, cereza ♥ High in vitamin C ♥ A good source of vitamin A (beta-carotene)

Varieties SERVING SIZE: protection against frost and winds because 1 cup The Florida Sweet variety, commonly their root system is shallow and they can Nutrient Content grown in California, yields large, juicy be toppled by high winds. The leaves are fruits that have a taste similar to apples. covered with hair, are light to dark green, Energy (kilocalories) 31 Manoa Sweet, a variety developed in and become glossy when mature. The Water (%) 91 Hawaii, has orange-red fruits that are espe- small, white to pink flowers bloom (grams) 1 cially sweet. A dwarf variety, which grows throughout the year. Because up to 90 (grams) 0 (grams) 8 to a height of only 2 feet, can tolerate lower percent of the blossoms fall from the Protein (grams) 0 temperatures than the other varieties and plant, only a few of the flowers set fruit. is suited for container cultivation. When grown from seed, plants begin to Minerals (mg) 12 fruit after 2 or 3 years. An 8-year-old Iron 0 may yield 30 to 60 pounds of fruit a year. 0 Origin & botanical facts Manganese – Potassium 143 The acerola is believed to have originated Uses Magnesium 18 Phosphorus 11 in the Yucatán peninsula of Mexico. Vitamins (mg) Since its , the plant has been Because acerolas deteriorate quickly and Vitamin A 75 RE introduced throughout the tropical and undergo rapid fermentation once removed Vitamin C 1,644 subtropical regions of the world, but it is from the tree, they should be refrigerated Thiamin 0 still primarily grown in and around the if not used immediately. Unrefrigerated Riboflavin 0.1 West Indies. fruits can develop mold within 3 to 5 Niacin 0 Vitamin B6 0 The acerola is a large, bushy that days. Acerolas can be eaten raw, made Folate 14 μg can attain a height of 15 feet. Although into jams and jellies, or puréed into juice. 0 the plant grows best in hot tropical low- They have been used as a supplemental Note: A line (–) indicates that the nutrient lands with medium to high rainfall, it is source of vitamin C, to make baby food, value is not available. also very -tolerant. Acerolas need and as an ingredient in ice cream. Fruits 155 Apple

The apple is a pome, a round fruit that consists of firm, juicy flesh covered by a breakfast cereal. Characteristics of flavor thin, tough, edible skin and surrounding a cartilaginous, seeded core. The skin and texture determine the optimal varieties color of apples can range from dark green to yellow to bright red, or some for each use. Crisp, crunchy, juicy, sweet combination of these colors. Apples that are or sweet-tart apples such as the Granny just ripe are crisp and juicy, whereas Smith, , , or are those that are overripe attain best for eating. In general, firm-fleshed, an aromatic flavor and a tart apples such as the slightly mealy texture. and Rome Beauty are best for baking whole. Tart or slightly sour varieties are good for pies and applesauce. Family Scientific name pumila, Malus sylvestris, Pyrus malus Nutrient composition Common name apple ♥ Good source of , a soluble fiber A medium-sized fresh apple is a good Apples can grow virtually anywhere that helps reduce blood cholesterol source of vitamin C; however, most of with a moderate climate, although some the vitamin C is lost when the apple is ♥ A good source of vitamin C varieties are better suited to a particular cooked or made into juice. region. Because fruit-bearing seasons vary Apples are a good source of dietary by variety and region, apples are available fiber in the form of pectin. Varieties all year. Standard-sized reach a height and spread of 25 feet and require Thousands of varieties of apples are grown 5 to 10 years to fruit. Recently, dwarf worldwide. As a result, apples are avail- and semidwarf trees have emerged; these SERVING SIZE: able in a seemingly endless array of colors, require as few as 2 years to bear fruit. 1 medium (138 g) crispness, texture, size, sweetness, and aroma. Nutrient Content Some of the more popular varieties in the U.S. marketplace are the Red and Golden Uses Energy (kilocalories) 81 Delicious, , Fuji, Gala, and Water (%) 84 Rome Beauty. When selecting apples, choose those with Dietary fiber (grams) 4 firm flesh and tight skin that is free of Fat (grams) 0 Carbohydrate (grams) 21 bruises, soft spots, and holes. Larger Protein (grams) 0 Origin & botanical facts apples tend to be more mealy than small ones. To ripen apples, keep them at room Minerals (mg) Calcium 10 The apple is native to Asia and eastern temperature. Apples store well for long Iron 0 Europe. The earliest recorded descrip- periods refrigerated or in a cool, dry place. Zinc 0 tion of apples appears in Greek literature Sliced apples quickly turn brown on expo- Manganese 0 of the 4th century B.C. The first apples sure to air; however, this can be prevent- Potassium 159 cultivated in the New World were grown ed by dipping the fruit into acidulated Magnesium 7 water (dilute lemon juice). Phosphorus 10 from seed brought by the Pilgrims. Vitamins (mg) Today, the leading apple-producing As one of the most popular fruits in Vitamin A 7 RE nations are Russia, , the United the United States, apples are widespread Vitamin C 8 States, Germany, France, and Italy. In in the American . They are used Thiamin 0 the United States, nearly half the domestic in salads, alongside meats, and in pilafs, Riboflavin 0.1 crop is grown in Washington, and New , preserves, juices, , pies, Niacin 0 Vitamin B6 0.1 , California, Michigan, Pennsylvania, breads, , and alcoholic beverages Folate 4 μg North Carolina, and Virginia produce for (such as the liqueur ). Dried Vitamin E 0 much of the rest of the domestic market. apples make tasty snacks or additions to 156 Part II: Encyclopedia of Foods Apricot

The apricot is a round, fleshy fruit that is closely related to the peach, plum, almond, and cherry. It has a single seed enclosed in a stony shell. The edible, pale-orange skin is smooth and velvety. The flesh is drier than that of most other fruits.

Family Rosaceae Scientific name Prunus armeniaca Common name apricot ♥ Good source of vitamin C ♥ High in vitamin A (beta-carotene)

Varieties Uses

Approximately 12 varieties of apricots Apricots are best when purchased ripe or SERVING exist, with flesh that varies from yellow slightly underripe and allowed to ripen SIZE: to deep orange. Some of the better in a paper bag. Green-tinged fruits will 2, raw (70 g) known varieties are the Blenheim, the not ripen properly and should be avoided. Nutrient Content Tilton, the Patterson, and the Castlebrite. Ripe apricots can be stored in the refrig- erator up to a week, but apricots that are Energy (kilocalories) 34 soft and juicy should be eaten within a Water (%) 86 Origin & botanical facts day or two of purchase. Apricots should Dietary fiber (grams) 2 be washed just before they are eaten. Fat (grams) 0 Carbohydrate (grams) 8 The world’s leading producers of apricots They are excellent eaten out of hand or Protein (grams) 1 are Turkey, Italy, Russia, and . used in any recipe that calls for peaches or Ninety percent of the U.S. domestic nectarines. Apricots should not be Minerals (mg) Calcium 10 market is supplied by growers in cooked for an extended time because they Iron 0 California; Utah and Washington supply tend to lose their flavor rather quickly; Zinc 0 the rest. During the off-season, apricots poaching is an ideal cooking method. Manganese 0 are imported from Chile and New Dried apricots are a convenient, nonper- Potassium 207 Zealand. Apricot trees grow to about 20 ishable snack. Magnesium 6 Phosphorus 13 feet in height and spread to a width of 30 Vitamins (mg) feet. The white or pink flowers appear in Vitamin A 183 RE early spring and give way to fruits in late Nutrient composition Vitamin C 7 summer. Because of this early flowering, Thiamin 0 apricot yield may be limited by late frosts Fresh apricots are high in vitamin A (beta- Riboflavin 0 that kill the flowers. The domestic crop carotene) and are a good source of vita- Niacin 0 Vitamin B6 0 is available from mid-May to mid-August, min C. (See the Appendix, page 434, for Folate 6 μg and imports arrive in December and the nutrient content of dried apricots.) Vitamin E 1 January. Fruits 157 Avocado

The avocado is a pear-shaped fruit with skin that can be thick or thin, green julienned to include in rolls. When or purplish black, and smooth or bumpy, depending exposed to air, avocado flesh discolors on the variety. The flesh of the avocado is pale quickly. Addition of lemon or lime juice yellow-green and has the consistency of firm to mashed or puréed avocados can delay butter and a faint nut-like flavor. discoloration. Placing an avocado pit in a bowl of mashed avocados will not Family Lauraceae prevent discoloration. Scientific name Persea americana Common name avocado, alligator pear Nutrient composition ♥ Rich source of monounsaturated fat ♥ Good source of fiber Avocados are known for their high fat content; however, most is monounsaturated Varieties fat. They are low in saturated fat and are sodium- and cholesterol-free. Avocados are a good source of dietary fiber. They also The two most commonly sold varieties contain lutein, one of the carotenes that is a of avocados in the United States are the The avocado tree, a popular shade tree phytochemical with antioxidant properties. Hass and Fuerte, both grown in California. in rural and suburban Hawaii, California, The Guatemalan Hass avocado, the most and Florida, is a dense evergreen that may popular variety, has a thick, pebble-tex- reach a height of 80 feet. SERVING tured and purplish skin and usually Avocados do not ripen on the tree; SIZE: weighs no more than 12 ounces. The ripening is inhibited by hormones pro- 1 medium (200 g) Fuerte avocado, a Guatemalan-Mexican duced by the leaves. This delay in ripen- Nutrient Content hybrid, has a more pronounced pear ing is a commercial advantage because shape and is slightly larger than the Hass. the fruit may be left unharvested for long Energy (kilocalories) 324 It has a shiny, thin, dark-green skin with periods (up to 7 months). However, over- Water (%) 74 small, raised, pale spots. Florida-grown ripe avocados may seed internally and Dietary fiber (grams) 10 varieties, which are Mexican in origin and become moldy. Fat (grams) 31 Carbohydrate (grams) 15 include the Booth, Waldin, and Lula, are Protein (grams) 4 larger, less costly, and more perishable than California avocados. In addition, Uses Minerals (mg) Calcium 22 they contain less fat and fewer calories Iron 2 and lack the rich, creamy flavor of the Avocados that are unblemished and heavy Zinc 1 California varieties. for their size are best. Ripe avocados yield Manganese – slightly to finger pressure, but if the finger Potassium 1,204 leaves a dent, the avocado may be over- Magnesium 78 Origin & botanical facts ripe. Ripening can be hastened by enclos- Phosphorus 82 Vitamins (mg) ing the fruit in a paper bag and leaving at Vitamin A 123 RE The avocado, native to the tropics and sub- room temperature. Ripe avocados should Vitamin C 16 tropics of Central America, was first cul- be refrigerated and used within 1 to 2 days. Thiamin 0.2 tivated in the United States in the mid- Because cooking destroys the flavor Riboflavin 0.2 1800s in Florida and California. Ninety of avocados, it is not recommended. Niacin 3.8 Vitamin B6 0.5 percent of today’s domestic crop of avoca- Fresh avocados can be sliced and added Folate 124 μg dos is grown in California. With a har- to cooked dishes just before serving. They Vitamin E 3 vest of 168,000 tons, the United States is can be diced and mixed into salads, Note: A line (–) indicates that the nutrient the second-largest grower of avocados in mashed to use in toppings or dips, puréed value is not available. the world, behind Mexico at 718,000 tons. to use in cold soups and desserts, or 158 Part II: Encyclopedia of Foods Banana

The banana is an elongated, curved, tropical fruit with a smooth outer skin ripen (as most of the converts to that peels off easily when the fruit is ripe. Bananas are harvested while ) and are most often consumed raw still green but may be ripened under controlled conditions before or in desserts such as puddings, pies, and being delivered to the grocery store. Yellow bananas are fully sweet breads. Banana slices should be ripe when the skin has small flecks of brown. The flesh dipped into acidulated water (dilute of the ripe banana has a distinct lemon juice) to prevent browning. creamy texture and sweet Puréed banana can be added to fragrance. batter. Because they are rich in tannins, plantains are bitter and must be cooked Family Musaceae to be palatable. Scientific name Musa paradisiaca L. Common name banana, plantain Nutrient composition ♥ High in vitamin B6

♥ A good source of vitamin C, Bananas are high in vitamin B6 and are a potassium, and fiber good source of vitamin C, potassium, and fiber. Red bananas and plantains are good sources of vitamin A. (See the Appendix, Varieties the United States and the second leading page 436, for the nutrient content of fruit crop in the world. The United States plantains.) The familiar yellow banana sold in the grows about 4,000 tons of bananas annu- United States is the Cavendish variety, ally and imports a total of 1.6 million tons annually from South America. Worldwide, which is 5 to 10 inches in length and SERVING available all year. Red bananas from Latin India is the largest banana grower, followed SIZE: America are slightly wider and are heavier by Africa, where bananas are mostly kept 1 medium, raw (118 g) and sweeter than yellow bananas. Their for local use. Nutrient Content red skin turns purple when ripe. Manzano A banana tree is technically not a tree, bananas (also called finger or apple but rather a tree-like herb that belongs to Energy (kilocalories) 109 bananas) are short and chubby with a the grass family. It can attain a height of Water (%) 74 mild, strawberry-apple flavor. They turn 10 to 40 feet when fully grown. The banana Dietary fiber (grams) 3 fully black when ripe. Plantains (also called is actually a that has been cultivated Fat (grams) 1 Carbohydrate (grams) 28 green or cooking bananas), thick-skinned to have no seeds. The non-woody banana Protein (grams) 1 bananas that range from green to yellow stalk develops a flowering stem and seven to brown-black, are a in many to nine buds that each sustain one cluster Minerals (mg) Calcium 7 parts of the world. When unripe plan- (hand) of 10 to 20 bananas (fingers). The Iron 0 tains are cooked, they have no banana stalks are cut after producing the fruit, and Zinc 0 flavor; however, when cooked ripe, they new stems grow from buds in the rootstock. Manganese 0 have a sweet banana taste and a slightly Potassium 467 chewy texture. Magnesium 34 Uses Phosphorus 24 Vitamins (mg) Vitamin A 9 RE Origin & botanical facts Ripening of green bananas can be hastened Vitamin C 11 by putting the fruit into a paper bag. Ripe Thiamin 0.1 Originating in the Malaysian region about bananas can be stored in the refrigerator Riboflavin 0.1 4,000 years ago, the banana was not intro- for up to 2 weeks; although the skin turns Niacin 1 Vitamin B6 0.7 duced to the Americas until the Philadelphia dark brown, the fruit remains edible. Folate 23 μg Centennial Exhibition of 1876. Today, the Unripe bananas should not be refriger- Vitamin E 0 banana is the leading fresh fruit sold in ated. Bananas become sweeter as they Fruits 159

Berry is a general term for fruits that are usually small, rounded, and pulpy with seeds embedded in a juicy flesh. The term is loosely applied to a range of fruits belonging to vastly diverse botanical families. Aside from the more popular berries such as the blackberry, blueberry, cranberry, currant, raspberry, and strawberry, there are a host of less common species, each with its own distinctive shape, color, fragrance, and taste. Berries were a staple in the diets of our hunting-and-gathering ancestors and still play an important role in the culinary traditions of many peoples around the world. American Indians used various types of berries as food, medicine, dyes, and food preservatives. Early American settlers developed a taste for the many varieties growing wild in woods and fields of , and they learned to use the berries for food and medicine. Research has shown that several berries have medicinal properties. (Cranberries and blueberries help prevent urinary tract infections.) Most berries contain generous amounts of vitamin C, and some are a good source of fiber because of the skin and seeds.

Blackberry the Marion (a tart variety). Boysenberries, Blackberries are high in vitamin C, are loganberries, ollalaberries, sylvanberries, a good source of dietary fiber, and contain Family Rosaceae and tayberries are hybrids of blackberries ellagic acid, a phytochemical that may help Scientific name Rubus fructicosus and raspberries. prevent cancer. (European), Rubus villosus (American) Blackberries are found throughout Common name blackberry, bramble berry, the temperate zones of the world, growing dewberry, goutberry wild in meadows and at the edge of forests. The bushes flower in spring and bear fruit Blueberry throughout the summer. Borne in loose clusters on stems that grow from the Family Ericaceae canes, the berries change from green to Scientific name Vaccinium myrtillis red and then to purplish black as they Common name blueberry ripen. Blackberry bushes are so vigor- ously invasive that they are considered a weed in some areas. Plump, deeply colored blackberries are the most delicious to eat, and immature red berries are tart. Blackberries are best Also called bramble berries because they used immediately, because they spoil grow on thorny bushes (brambles), black- quickly. They can be lightly covered and berries range from one-half to an inch refrigerated for 1 to 2 days. Blackberries can long when mature and are purplish black. be eaten fresh; used as a topping for Like raspberries, to which they are related, yogurt, ice cream, and ; tossed blackberries are oblong and are made up into a fruit salad; puréed to make a dessert Blueberries, a species native to North of small edible seeds that are encased in sauce; or made into blackberry pie. About America, grow in shades varying from light juicy globules adjoining a fleshy base. 98 percent of commercially produced blue to dark purple. Round to oval, the The most common varieties of black- berries are processed into jams, fillings, berries have a smooth skin that is somewhat berry are the Cherokee (a sweet variety) and juices, wines, and . waxy and covered with a powdery silver film 160 Part II: Encyclopedia of Foods Berries

or “bloom.” Blueberries were once called progresses. The berries are very perishable maroon. About one-third of an inch in star berries because of the star-shaped calyx and easily damaged by improper handling diameter and half-inch to an inch long, the on the top of each fruit. Cultivated blue- and extreme temperatures. cranberry has seeds that are attached to the berries can be as large as 3/4 inch in diame- Blueberries are one of the most popu- center of the fruit and are surrounded by a ter, although the “wild” varieties are only lar berries in the United States, second tart white pulp. Also called bounceberries, 1/4 to 1/2 inch in diameter. only to strawberries. They can be eaten because they bounce when ripe, cranberries At least 50 species of blueberries, both dried or fresh as a snack food; added to belong to the same family as blueberries cultivated and wild, have been identified. cereals, salads, yogurt, or ice cream; used and huckleberries; but unlike these fruits, The two types of cultivated blueberries are as an ingredient in pancakes, , cranberries are too tart to eat raw. highbrush and rabbiteye. Highbrush pies, breads, or sauces or as topping; Cranberries are divided into three blueberries, V. corymbosum L., are grown or puréed to make jam or jelly. Although types. The most common is the large throughout North America, whereas the the blueberry season is short, berries can Vaccinium macrocarpon, grown for com- rabbiteye varieties, V. ashei Reade, are better be bought in the off-season in frozen, mercial purposes. Vaccinium oxycoccus, adapted to southern regions of the United canned, or dried form. commonly called the mossberry or small States. Lowbush (wild) blueberries, V. Blueberries are a good source of cranberry, is found wild in some areas. angustifolium Ait., grow naturally in Maine, vitamin C. Vaccinium vitis-idaea, or the lingonberry, Nova Scotia, and . These plants Recent research has shown that blue- grows well in very cold climates and is produce blueberries that are prized for their berries may help prevent urinary tract currently being developed as a crop in intense flavor. The lowbush (wild) blue- infection by increasing the acidity of several eastern European countries. berry varieties grow to about 3 feet in urine, which helps destroy bacteria, and Cranberries grow on a flat, woody, height, whereas the highbush and rabbiteye by preventing bacteria from colonizing evergreen “vine” that thrives in acidic soil. cultivars can grow to more than 10 feet if on the bladder walls. Cranberry vines are planted in peat bogs not pruned. The desirable flavor, color, prepared in a way that allows the plants and texture of today’s cultivars are the result to be covered with water to protect them of nearly 100 years of hybridization. from cold damage. The pink or purple Blueberries have been used as a source Cranberry cranberry flowers can be self-pollinated, of food and folk medicine for thousands of but crop yield is much greater when bees years. Early explorers of North America, Family Ericaceae are used to facilitate pollination. The such as Lewis and Clark, noted that Scientific name Vaccinium macrocarpon, berries are borne on short uprights 6 to 8 American Indians smoked the berries to pre- Vaccinium oxycoccus inches in length that rise from a dense serve them for winter and pounded the Common name cranberry, bounceberry, mass of stems on the soil surface. berries with beef to make a jerky called pem- lingonberry Cranberries are extensively cultivated mican. Blueberries were also appreciated for commercial use in the northern states. by the early American settlers as both a food Massachusetts is the largest producer, and a medicine. followed by , New Jersey, The blueberry plant is a compact, Washington, and Oregon. Cranberry woody shrub that is related to the bilberry, cultivation is also common throughout cranberry, and huckleberry. Blueberries Canada. Harvested between Labor Day grow in clusters, but because the berries and Halloween, cranberries enjoy their ripen at different times, they must be peak market season from October handpicked to harvest the best of the early through December. fruit. Later, a harvesting machine is used The Pilgrims dined on cranberry to gently shake each bush so that only the dishes at the first Thanksgiving in 1621. ripe berries fall off. The blueberry sea- Once only a traditional holiday food, son lasts only from mid-April to late Cranberries, which are native to North cranberries are now consumed through- September, beginning in the southern America, are small, smooth-skinned, round out the year as juice drinks, dried snacks, states and moving north as the season berries that are glossy deep red to red- sauces, and relishes. Because of their sour Fruits 161

taste, they must be combined with sweet Currants are categorized by their leaves resemble those of the maple tree foods such as sugar or orange juice to color. Common red currants include the in shape, but they are pale green on black make them palatable. Only about 10 per- Red Lake, a mild-flavored, bright-red currant bushes and dark blue-green on cent of the commercial crop is sold fresh; berry, and the Perfection, a medium to red currant plants. Some varieties are the rest is processed into juice or canned large, flavorful variety. The White upright, and others spread. The self- cranberry sauce. Imperial, a small, round, white berry that fertilizing flowers that give rise to red Cranberry juice cocktail is considered grows on a spreading bush, has the lowest currants are green, and those that effective for preventing or treating urinary acid content of any currant. The most produce black currants are pink. Plants tract infections, in part because of its high common pink currant is the Gloire des are generally pollinated by insects. The acidity and its ability to inhibit bacteria Sablons, an ancient French variety with berries, averaging about a fourth of an from adhering to the lining of the urinary pink flesh and colorless skin. The inch in diameter, hang in clusters from tract. Boskoop is a well-flavored black currant, delicate, drooping stems called strigs. Fresh cranberries are a good source of produced on a vigorous, upright bush. The Currants prefer cold climates, heavy, vitamin C. In addition, they contain bio- Willoughby is a mild, black Canadian moist, enriched soil, and full sun or light flavonoids, plant pigments with antioxi- currant that is hardy to cold and sun and shade. Although they can be propagated dant properties. resists mildew. by seed in the spring or by cuttings in Currants appear to have originated in the early fall, bushes grown from seed northern Europe, northern Africa, Siberia, produce no fruit for 2 to 3 years. and in the Western Hemisphere, where Pruning to remove wood that is more Currant they were eaten by American Indians well than 3 years old encourages the growth before their first contact with Europeans. of new shoots. Family Saxifragaceae American Indians historically have used Black currants are harvested selectively Scientific name Ribes rubrum, Ribes currants for both food and medicinal as they ripen and before they shrivel and vulgare, Ribes petraeum, Ribes sativum, purposes. The Coast Salish Indians of fall from the bush. Red and white cur- Ribes nigrum, Ribes ussuriense Vancouver Island boiled the fruit and dried rants are pulled by the cluster to avoid Common name currant (red, pink, white, it into rectangular cakes for use as a win- damaging the delicate fruit. If the berries black, and Asian) ter food. The Woodlands Cree Indians are going to be used for jams or jellies, used currant jam as a condiment for , they must be picked before they ripen meat, and bread. Before 1550, the English fully because that is when the fruit pectin called this fruit ribes, a name of ancient levels are highest. Berries grown for eat- -European origin. Subsequently, the ing are allowed to ripen on the bush for berries came to be called currants, a word several weeks after achieving full color. derived from the berry’s resemblance to A mature currant bush can produce up the dried Greek that are made from to 4 quarts of fruit each year. small seedless . English and Because of their tartness, currants, European colonists in the Americas found particularly black currants, are rarely eaten currants growing wild in woods and fields as fresh fruit. Instead, they are made into and quickly developed a taste for them. jams and jellies or used in pies and sauces. Today, currants are commonly cultivated Black currants are sometimes soaked in Currants are small, spherical berries with in Europe, Canada, New Zealand, and the or made into wine, sometimes thin, translucent skin that can be red, pink, United States. Europeans and Canadians mixed with and spirits. Black cur- white, or black. They have a soft, juicy seem to prefer black currants, and the less rants are the basis for the French liqueur pulp that contains several edible seeds. tart red and white varieties are more pop- crème de cassis. An infusion of the young The flavor of currants varies from slightly ular among Americans. leaves of the black currant shrub makes to exceedingly tart. True currants are not Currant plants are fast-growing, a drink similar to green tea. to be confused with the zante currant, a deciduous, perennial that can Currants are high in vitamin C. Black variety of small, dried (). reach 5 feet in height and width. Their currants are a good source of potassium. 162 Part II: Encyclopedia of Foods Berries

Elderberry feet in height, or as a small tree, up to 20 The fruit consists of a translucent skin feet in height, with hollow stems that tightly surrounding a white pulp that Family Caprifoliaceae support large compounded leaves. Ideal encloses several small seeds. The berries Scientific name Sambucus canadensis, growth conditions include rich, sandy range from a fourth to an inch in diameter. Sambucus coerulea soil and direct sunlight or medium shade. Most varieties of gooseberry available Common name elderberry The plant can be found growing wild in in the United States are hybrids of the two meadows or pastures or along roadsides. main species, European and American. The plant produces sprays of small, white The fruits of the European variety are flowers, up to 6 inches in diameter, that about 1 inch in diameter. The American give way to large clusters of berries, 6 to variety is smaller and rounder and is pink 9 inches wide. to purplish-red when mature. Because of the tartness of the fresh The European gooseberry is native fruit and a toxic alkaloid that is contained to the Caucasus Mountains and northern in the seeds (which is destroyed by heat), Africa, and the American variety is native the berries are always cooked before to the northeastern and north central eating. Alternatively, the berries can be regions of the United States. Gooseberries added to pies or made into jam or wine. have been cultivated in Europe since the Elderberries are high in vitamin C, 15th century. The plants are very resis- fiber, and bioflavonoids, plant pigments tant to cold temperatures and grow well with antioxidant properties. in cool, temperate climates. Elderberries are tiny berries that range Gooseberry plants are small, decidu- from purple-red to blue and purple-black. ous, woody shrubs, about 4 to 5 feet in The elderberry tree is an American height, with prominent thorns at the version of the common elder tree that is found nodes. The fruits are produced along the on European, Asian, and northern African Gooseberry stems singly or in small groups of two to soils. The eastern elderberry Sambucus four. The fruits generally drop from the canadensis and the Western Sambucus Family Saxifragaceae shrub when they are overripe. coerulea are two common varieties. Scientific name Ribes hirtellum (American Because of their tartness, gooseberries The elder tree, which belongs to the gooseberry), Ribes grossularia (European are usually cooked with sugar and not honeysuckle family, has been around for gooseberry) eaten fresh. This tart but versatile berry centuries and may date back to the Stone Common name gooseberry can be used by itself or blended with other Age. The Egyptians harvested its flowers fruits to make pies, jams, or jellies. and extracted their essence to use as Gooseberry sauce prepared from under- medicine and to beautify the skin. In the ripe berries complements such dishes as Middle Ages, it was believed that the elder roasted goose or duck. Gooseberries are tree was home to witches and that cut- also made into wine or vinegar. For ting it down would create trouble by desserts, the larger, thinner-skinned, disturbing those residing in the branches. sweeter types are picked when fully ripe. In contrast, the Russians and the English The European gooseberry is usually pre- believed that the elder tree warded off evil ferred to the American type. spirits. Hence, it was considered good Gooseberries are high in vitamin C luck to plant an elder tree near one’s and are a good source of fiber and home. The Sicilians believed that sticks bioflavonoids, plant pigments with of elder wood could kill snakes and drive Gooseberries are round fruits that vary antioxidant properties. away thieves. from white to yellow, green, pink, red, The plant is an evergreen that lives purple, and nearly black. The color of either as a large shrub, no more than 12 the fruit is most intense in full sunlight. Fruits 163

Mulberry which are the essential food for silkworms. from the stem, the core remains behind, The white mulberry became naturalized leaving a hollow cavity in the fruit. Family Moraceae in Europe, and both the trees and the silk- Raspberry varieties are distinguished by Scientific name Morus species worms were introduced to the United color. Red berries are the most common Common name mulberry States in early colonial times in an attempt and popular, black raspberries are some- to start a silk industry. what smaller and less round, and golden Mulberries can be eaten raw or used to berries, which are available only in limited make jams, jellies, sorbet, ice cream, frozen quantities, can vary from yellow to orange, , pudding, and sauces. Slightly amber, and even white. Raspberries are unripe, tart berries are best for making pies fragrant and sweet, with a slight tartness. and tarts. Mulberries also make an The raspberry is sometimes considered interesting wine and are excellent as dried the most intensely flavored of the berry fruits. In medieval England, the berries family. were puréed to make murrey, which was Traces of wild raspberries have been added to spiced meats or used as a pudding. found at prehistoric sites in Asia, and Mulberries are high in vitamin C. American Indians used wild raspberries medicinally. Red raspberries have been cultivated in Europe for more than 400 years, brought home by Crusaders who Botanically, the mulberry is not a berry Raspberry found them growing in the Mount Ida but a collective fruit. After the flowers region in Turkey. During the 18th are pollinated, they and their fleshy bases Family Rosaceae century, the cultivation of raspberries swell and become succulent and full of Scientific name Rubus idaeus, Rubus improved, and by the 19th century, they juice, like the drupes of a blackberry, strigosus were being grown widely throughout which the mulberry resembles in size and Common name raspberry Europe and North America. By the 1860s, shape. more than 40 varieties were known. Today, There are three principal species, the about 90 percent of all domestic rasp- names of which refer not to the color of berries are grown in Oregon, Washington, the fruit but to the color of the buds. The and California, with some imported from black mulberry (M. nigra) is native to Canada and Chile during the off-peak western Asia and has been grown in season. Europe and the Middle East since ancient Raspberries are thorny, perennial times for its fruits. Large, juicy, and bluish bushes that can reach heights of 10 feet. black, the black mulberry is no doubt the They prefer cool summers, mild winters, most flavorful, with its refreshing com- and a dry harvest season. Three years is bination of sweetness and tartness. The required for the bushes to begin produc- American, or red, mulberry (M. rubra), ing the delicate white flowers from which indigenous to the eastern United States, the berries form on erect stalks or canes. grows wild from Massachusetts to the Gulf Mature berries must be handled carefully Coast. Usually a deep red-purple, the red because they are fragile and easily damaged. mulberry is not as tasty as its black cousin. Some are packed in small containers for The white mulberry (M. alba) is the least Raspberries are small aggregate fruits, the fresh market, but the bulk of the har- tasty of the three, with an unpleasant composed of numerous, small drupelets, vest is processed into frozen, concentrated, sweetness that lacks the pleasing tartness each containing a small seed and or canned forms. of the black mulberry. The plant is native clustering together around a central core. Raspberries are best eaten within 1 to to eastern and central China, where the They range from a half to an inch or more 2 days of purchase. If possible, they should tree has long been cultivated for its leaves, in diameter. When the berry is picked not be washed, because they absorb water 164 Part II: Encyclopedia of Foods Berries

and become mushy, but they can be rinsed are pollinated. The real fruits are the 200 nights. The flowers, usually white but quickly just before serving. Whole berries seeds, called achene, that cover the berry’s sometimes pink, give rise to berries that can be frozen for up to 1 year. surface. The plant itself is a low-grow- ripen about a month after the blossoms Fresh raspberries make a delicious top- ing perennial that produces horizontal form. Most varieties of strawberry con- ping for cereals, pancakes and waffles, runners, or stolons, that spread out from tinue to bloom and produce fruit yogurt, puddings, cake, and ice cream; a the base and take root to form new plants. throughout the harvest season. The fruit colorful, sweet addition to fruit or green The hundreds of varieties of straw- is picked at the peak of its freshness and salads; and an excellent snack eaten right berries in the United States, which vary in does not ripen after harvesting. Because out of hand. They can be preserved in size, color, and taste, are distinguished strawberries are easily bruised, they are brandy or syrup or added to vinegar to make primarily by their locale. Some California carefully hand-picked, sorted, and packed a delicious salad dressing. Raspberries make varieties include Chandler, Selva, in the field and then rushed to cooling wonderful tarts, jams, jellies, compotes, Seascape, and Camaroso. Florida vari- facilities. They are stored for only 24 wine, and and are an elegant addition eties include the Florida 90, with large, hours before being shipped in refrigerated to champagne and punch. Cooked rasp- red, flavorful fruit; the Tioga, a large, trucks to markets. berries, mixed with a touch of lemon or vigorous plant with medium-quality In California, where strawberries have orange juice to enhance their color, make berries; the Florida Belle, a disease-resis- been cultivated since the early 1900s, the a tasty sauce for chicken and fish dishes. tant variety with red, conical fruit; and fruit grows 10 months of the year, from Raspberries are high in vitamin C and the Sequoia, with high-quality fruit that January through November; the peak are also a good source of both soluble and tends to be soft when ripe. season falls between April and June. In insoluble fiber. Strawberries, which are native to fact, California produces more than 80 Europe and North and South America, percent of all domestic strawberries, about thrive in temperate zones throughout the 1 billion tons per year. In Florida, the world and have a history more than 2,000 second-largest producing state, straw- years old. Wild strawberries, which are berries are grown in the winter months STrawberry smaller but more fragrant and flavorful only, and Oregon cultivates berries mostly than cultivated varieties, grew in Italy as for frozen products. Although other states Family Rosaceae early as the 3rd century B.C. American produce strawberries, they usually are Scientific name Fragaria vesca, Fragaria Indians are known to have cultivated available only in the warm summer months americana strawberries by the 17th century to eat for local markets. Some strawberries are Common name strawberry fresh and also dried and added to winter also imported from Mexico and New soups. They also used them medicinally, Zealand. to make dyes, and as preservatives for The freshness and flavor of strawber- other food. In the early 18th century, the ries can be preserved if they are not French developed larger strawberries by washed until just before they are to be eaten. crossing two wild varieties. These plants Fresh strawberries are most frequently are believed to be the source of the large served sliced over small shortcakes, topped cultivated strawberries we enjoy today. with whipped cream; used as a garnish Although the source of the name for appetizer and platters; or added “strawberry” is unknown, it may derive to fresh fruit tarts. Whole, long-stemmed from the practice of placing straw around strawberries dipped in chocolate make an the plants for protection, from the elegant dessert. Strawberries are also runners that the plant sends out, or from added to pies and made into pre- the Anglo-Saxon verb “to strew,” which serves. Mixed in a blender with low-fat could have led to names such as strea- milk or yogurt, honey, and other fruits, The sweet, juicy, bright-red strawberry bergen, streberie, straibery, and, finally, they make a refreshing, nutritious shake. is actually not really a fruit in the the English strawberry. Strawberries are high in vitamin C. botanical sense but a swelling of the Strawberries prefer well-drained, plant’s stalks that occurs after the flowers moist, sandy soils, warm days, and cool Fruits 165

SERVING SIZE: 1/2 cup Nutrient Content

Black- Blue- Cran- Currant Elder- Goose- Mul- Rasp- Straw- berry berry berry (red) berry berry berry berry berry

Energy (kilocalories) 37 41 23 31 53 33 30 30 22 Water (%) 86 85 87 84 80 88 88 87 92 Dietary fiber (grams) 422253142 Fat (grams) 000000000 Carbohydrate (grams) 91068138775 Protein (grams) 100101110

Minerals (mg) Calcium 23 4 3 18 28 19 27 14 10 Iron 0 0 0 1 1 0 1 0 0 Zinc 0 0 0 0 0 0 0 0 0 Manganese 1 0 0 0 – 0 – 1 0 Potassium 141 65 34 154 203 149 136 93 120 Magnesium 14 4 2 7 4 8 13 11 7 Phosphorus 15 7 4 25 28 20 27 7 14 Vitamins (mg) Vitamin A (RE) 12 7 2 7 44 22 2 8 2 Vitamin C 15 9 6 23 26 21 25 15 41 Thiamin 0 0 0 0 0.1 0 0 0 0 Riboflavin 0 0 0 0 0 0 0.1 0.1 0 Niacin 0 0 0 0 0 0 0 1 0 Vitamin B6 0 0 0 0 0.2 0.1 0 0 0 Folate (μg) 24 5 1 4 4 5 4 16 13 Vitamin E 1 1 0 0 1 0 0 0 0

Note: A line (–) indicates that the nutrient value is not available. 166 Part II: Encyclopedia of Foods Breadfruit

Breadfruit is a large oblong or round fruit, 8 to 10 inches in diameter and up to in a cool area. Like squash or potatoes, 10 pounds in weight, with a thin, bumpy skin that turns green-brown to yellow breadfruit can be peeled and boiled, as the fruit ripens. The meat is cream-colored, mealy, and starchy steamed, baked, grilled, stir-fried, or made in texture, and it is blandly sweet, similar to the . into a salad resembling potato salad. It Thus, it is not eaten as a fruit but as a high- also can be preserved through fermenta- carbohydrate vegetable. Mature breadfruit tion. In Hawaii it is sometimes pounded is dark, dull, greenish brown, with into a paste called “ulu poi.” (Hawaiian stains on the surface from the milky poi usually is made from root.) sap that is exuded by the fruit. Despite its name, it is not used to make bread. In the Pacific, the sap and wood of the breadfruit plant have various non- Family Moraceae (fig or mulberry) culinary uses. Breadfruit is sold fresh in Scientific name Artocarpus communis, some ethnic markets or specialty stores, or Artocarpus altilis it is sometimes available canned. Common name breadfruit ♥ High in vitamin C and dietary fiber Nutrient composition ♥ A good source of potassium it ripens, becomes overly sweet, and falls to the ground. Breadfruit is high in vitamin C and fiber Breadfruit grows in hot, wet, tropical and is a good source of potassium. Varieties lowlands, tolerating a variety of well- drained soils. The fruit is propagated from On the island of Maui in Hawaii, almost shoots that develop from the tree’s roots, SERVING 100 varieties of breadfruit, called “ulu,” or from root cuttings themselves. The SIZE: are grown at Kahanu Gardens of the tree produces an extensive root system, 1/4 small (96 g) National Tropical Botanical Garden. so it must be planted where it will have Nutrient Content room to grow. It does not transplant easily. Trees bear fruit 5 to 7 years after Energy (kilocalories) 99 Origin & botanical facts the shoots are planted, and generally two Water (%) 70 crops of fruit mature during the year, once Dietary fiber (grams) 5 Native to the Pacific, particularly between April and June, and once Fat (grams) 0 Carbohydrate (grams) 26 and southeast Asia, the beautiful, smooth- between October and January. Protein (grams) 1 barked breadfruit tree grows to about 60 Breadfruit must be harvested by hand, feet tall, with dark-green, palmate leaves by climbing the tree and cutting or snap- Minerals (mg) Calcium 16 up to 3 feet long. Breadfruit was very ping off the stem close to the branch. If Iron 1 important in the lives of early Polynesian knocked from the tree, bruises will cause Zinc 0 people, who carried it with them in their rapid softening. Because individual bread- Manganese 0 canoes and planted trees wherever they fruits do not develop at the same rate, Potassium 470 settled throughout the Pacific Islands. In each tree must be harvested several times Magnesium 24 Phosphorus 29 Hawaiian tradition, breadfruit is a symbol during the season. Vitamins (mg) of creation and of the creator’s generosity Vitamin A 4 RE and love. Today, however, the largest pro- Vitamin C 28 ducers of breadfruit are the Caribbean Uses Thiamin 0.1 Islands. Riboflavin 0 Each breadfruit actually is composed Breadfruit that is slightly soft with a Niacin 1 Vitamin B6 0.1 of thousands of small fruit growing yellow to tan rind and no bruises should Folate 13 μg together around a core. Breadfruit is gen- be chosen. The fruit can be stored up to Vitamin E 1 erally picked while it is firm and before 10 days if wrapped in plastic and placed Fruits 167 CALAMONDIN

Calamondin, also called “acid orange,” is a citrus fruit resembling a miniature orange. It is a slightly oblong fruit about 1 to 1.5 inches in diameter. The edible peel is smooth and tender and varies in color, ranging from yellowish green when premature to deep orange when ripe. The flesh is juicy and orange and forms a segmented crown around a small semi-hollow axis. Calamondin contains a small number of seeds with green cotyledons. The fruit is extremely sour but can also be very bitter if picked before maturity.

Family Rutaceae Scientific name Citrofortunella mitis Common name calamondin ♥ No nutritional information is available

Varieties

Calamondin is one of several hundred subspecies of the Citrus. It belongs to the family that includes lemons, limes, Origin & Botanical facts Uses and . Cross-breeders believe that it may be a hybrid of lime and man- Calamondin is a native of the Philippines Aside from its use as a garnish, cala- darin. Others think it resembles a cross but has its origin in China. The fruit mondin is appreciated for its distinctive between the and the tangerine. was brought to Florida from Panama via flavor. The entire fruit, except for the It is a close relative to the “kalamansi,” Chile in the late 1800s. It is cultivated in seeds, can be consumed. The fruit is best also known as “musk lime,” which is used Florida and in California and is mostly used within a week of harvesting when it extensively in southeast . recognized for its ornamental value. is still green. Once it reaches deep yellow, According to ancient Chinese beliefs, a it must be kept refrigerated to retain its flourishing calamondin tree will bring crispness and aroma. The fruit can be good luck to the household. Unlike kept refrigerated up to 2 weeks. This tiny many of its cousins in the citrus family, it fruit releases a highly acidic (almost caustic is able to withstand mild cold tempera- in taste) juice that works wonderfully as tures. However, it thrives best in filtered a flavor enhancer in a variety of dishes, sunlight and acidic soil at temperatures from fish to , soups, sauces, and ranging between 60° and 85° Fahrenheit. desserts. It also is used to make preserves. Excess moisture may damage its roots. Calamondin juice serves as a base in many The dwarf tree produces very decorative, beverages. fragrant white flowers about an inch in diameter, and it is valued as an ornamen- tal houseplant whose beauty lasts through the year. Its golden fruits can take up to 12 months to mature and ripen. 168 Part II: Encyclopedia of Foods CARAMBOLA

The carambola is an oval to elliptical fruit with a thin, shiny, waxy surface and a are often used as garnishes for light summer greenish yellow skin. Its length ranges from 2 to entrées. Rubbing a very small amount 6 inches with four to six prominent vertical lobes of onto the exposed flesh will prevent (cells) that result in star-shaped slices when cut the darkening that is caused by exposure crosswise. The flesh is light to dark yellow, to the air. Other uses for the fruit include crunchy, juicy, and translucent. The flavor pickling, adding it to salsa and salads, resembles a blend of the flavors of many puréeing it for chutney, grilling it on fruits. Up to 12 small, thin, edible seeds are skewers with or chicken, using it contained in each fruit, enclosed by a thin as a garnish, and adding it to puddings, gelatinous pocket. tarts, , and curries. In Hawaii, carambola juice is mixed with gelatin, Family Oxalidaceae sugar, lemon juice, and boiling water to Scientific name Averrhoa carambola make sherbet. Common name starfruit, carambola, star apple ♥ High in vitamin C Nutrient composition ♥ leaves are compound structures composed Good source of vitamin A Carambolas are high in vitamin C and (beta-carotene) and fiber of smaller ovoid to oblong leaflets. The leaves are spirally arranged on the branch are a good source of vitamin A (beta- Varieties and are sensitive to light and sudden carotene). The fruit is also a good source movements (they fold up during the night of dietary fiber. Two types of carambola are available: the or when the tree is abruptly shaken). tart varieties and the sweet. The leading Although classified as a subtropical plant, SERVING SIZE: commercial variety, the Arkin, is sweet the tree can tolerate short periods of frost 1, raw (127 g) and has a bright-yellow to yellow-orange with little damage. skin and flesh. Another common variety If picked before ripening, green Nutrient Content is the Golden Star, a fruit that is slightly carambola fruit eventually turns yellow. larger than the Arkin and mildly tart. However, the fruit is sweetest if allowed Energy (kilocalories) 42 Water (%) 91 Other varieties include the Fwang Tung, to ripen on the tree. Dietary fiber (grams) 3 Hoku, Kaiang, Maha, Sri Kembanqan, Fat (grams) 0 Wheeler, Thayer, and Newcombe. Uses Carbohydrate (grams) 10 Protein (grams) 1

Origin & botanical facts Carambolas are easily damaged, and it is Minerals (mg) Calcium 5 best to choose fruits that are firm and Iron 0 The carambola has been cultivated in shiny. The fruit can be refrigerated in a Zinc 0 southeast Asia for many centuries and is moderately humid area for about 3 weeks Manganese 0 thought to have originated in what is now without damage or loss in fruit quality. Potassium 207 Sri Lanka or in Malaysia. The carambola When transferred to room temperature, Magnesium 11 fruits that have been picked before fully Phosphorus 20 was introduced into Florida around 1887, Vitamins (mg) and later Hawaii. Currently, the ripe will turn yellow. The sweet variety is Vitamin A 62 RE suppliers worldwide include Taiwan, generally eaten fresh, either whole or sliced. Vitamin C 27 Malaysia, Guyana, India, the Philippines, Juiced, preserved, dried, and canned ver- Thiamin 0 Australia, and . sions also are available. The tart variety Riboflavin 0 The carambola tree is a slow-grow- is used for making jams. Before the fruit Niacin 1 Vitamin B6 0.1 ing, short evergreen (25 to 30 feet high is served, the darker edge of the cells (or Folate 18 μg and 20 to 25 feet wide) that can be single- ridges) should be removed and the fruit Vitamin E 0 trunked or multitrunked. Carambola sliced crosswise. The star-shaped sections Fruits 169 Cherimoya

The cherimoya is a large compound fruit, about 4 to 8 inches long and weighing and should be stored in the refrigerator up to 6 pounds, with a conical or heart shape. Its relatively thin skin may be for no more than 1 to 2 days. Care smooth with fingerprint-like markings or covered with scale-like overlapping should be used when handling the fruits, lobes. The fruit can be green or bronze, because cherimoyas are very fragile. The turning almost black as it ripens. fruit is best served chilled. The ripe fruit The fragrant, juicy white flesh is is cut in half or quartered and the flesh strewn with black, almond-shaped spooned out, cubed, or sliced and added seeds, has the texture of firm to fruit salads. The pulp also can be puréed custard, and has a flavor resembling and used as a topping for puddings and a mixture of pineapple, papaya, frozen desserts or made into refreshing and banana. sorbets, ice creams, or milk shakes. The fruit itself also can be served frozen. Family Annonaceae Scientific name Annona cherimola Common name cherimoya, custard apple Nutrient composition ♥ A good source of vitamin C The cherimoya is a good source of vita- ♥ Provides some dietary fiber not pruned. The large, dark-green leaves min C and provides some dietary fiber. have velvety undersides and prominent Varieties veins. Cherimoya trees can grow in a wide range of soil types but seem to grow best SERVING Of the more than 50 varieties of cheri- in well-drained, medium soil of moderate SIZE: moya, most were developed in California. fertility. They do not flourish in hot, humid 1/8 (68 g) The Bays, from Ventura, California, is a climates, but prefer sunny exposure, light Nutrient Content medium-sized fruit with a lemony flavor, coastal air, and cool nights. The trees can and the Booth, which tastes like papaya, tolerate a light frost and require some Energy (kilocalories) 64 is one of the hardiest. chilling to produce well. Water (%) 74 Cherimoyas generally are propagated Dietary fiber (grams) 2 by seed or grafting. A tree grown from Fat (grams) 0 Origin & botanical facts seed will produce fruit after 5 or 6 years, Carbohydrate (grams) 16 Protein (grams) 1 but grafted trees will produce fruit in 3 As with other members of the Annonaceae to 4 years. The greenish brown flowers Minerals (mg) Calcium 16 family (such as atemoya, soursop, and of the cherimoya tree open first as female Iron 0 sweetsop), the cherimoya is believed to flowers for 36 hours, and later as male Zinc – have originated in the inter-Andean valleys flowers. However, they usually are hand- Manganese – of Ecuador, Colombia, and Peru. The seeds pollinated. The fruits are clipped from Potassium – were brought to California in 1871 and the tree while they are still firm, because Magnesium – planted in the area of Carpinteria, south they usually crack open and decay if left Phosphorus 27 Vitamins (mg) of Santa Barbara. Today, cherimoyas are to ripen on the tree. Vitamin A 1 RE grown in many parts of the tropical and Vitamin C 6 subtropical world, including El Salvador, Thiamin 0.1 Mexico, Malaysia, the Philippines, and Uses Riboflavin 0.1 Vietnam. California is the only North Niacin 1 Vitamin B6 – American producer of the cherimoya, and Because the pulp of the cherimoya is the Folate – the fruit is not exported to other states. only edible portion, the peel and seed Vitamin E – The cherimoya tree is a dense, fast- must be removed before eating. Unripe Note: A line (–) indicates that the nutrient growing, subtropical or mild-temperate fruits can be ripened at room tempera- value is not available. evergreen that can grow to 30 feet tall if ture. Ripe fruits tend to ferment quickly 170 Part II: Encyclopedia of Foods Cherry

Cherry fruits are round with a depression at the stem. Sweet cherries are usually eaten fresh. They are a fourth to an inch in diameter They can be used to top ice cream, and have a smooth, thin skin that adheres yogurt, or pancakes and waffles, or they to the fleshy pulp. The color of the can be tossed into a fruit salad. Pitted skin, as well as the pulp, can range sour cherries are used as a pie filling or from yellow to red to near black, made into delicious compotes and jams. depending on the variety. Each Candied cherries are an important ingre- fruit has a hard seed at its center. dient in baked items such as and Black Forest cake. Dried cherries are also Family Rosaceae available for snacks or to be added to Scientific name Prunus avium desserts or baked goods. Common name cherry, sweet cherry ♥ Sour cherries are a good source Nutrient composition of vitamin C and vitamin A (carotene) flowering fruit trees such as the peach. Sour cherries are higher in vitamin C and Until recently, cherry trees were difficult ♥ Contain terpenes, phytochemicals vitamin A (carotene) than the sweet varieties. to grow in a home garden because of their that may help prevent cancer They also contain terpenes, phytochemicals large spread and height: a cherry tree can that may help prevent cancer. (See the reach 40 feet in height. This problem Appendix, page 434, for the nutrient con- Varieties has been eliminated by the development tent of sour cherries.) of new self-fertilizing hybrids that reach Cherries are categorized as “sweet” or no more than 6 to 8 feet in height. SERVING “sour” according to their flavor. Bing and Cherry trees provide a spectacular display SIZE: Lambert are popular dark-red, sweet of white or pink blossoms in spring, and 1/2 cup sweet cherries (73 g) cherries. Rainier and Royal Ann are sweet some varieties are grown purely for their Nutrient Content varieties that are golden with a slight ornamental value. touch of red. Sour cherries are smaller, Domestically grown cherries are avail- Energy (kilocalories) 52 softer, and more globular, and the best- able only from late May through early Water (%) 81 selling varieties are Early Richmond, August. After August, cherries that Dietary fiber (grams) 2 Montmorency, and Morello. appear in the market often have been kept Fat (grams) 1 in cold storage. In addition, small quan- Carbohydrate (grams) 12 tities are imported from Chile and New Protein (grams) 1 Origin & botanical facts Zealand during the off-season. Minerals (mg) Calcium 11 Iron 0 Named after the Turkish town of Cesarus Uses Zinc 0 where they were first cultivated, cherries Manganese 0 are believed to have originated in north- Potassium 162 eastern Asia. They were mentioned by When selecting cherries, choose those Magnesium 8 Theophratus, a Greek philosopher and that are firm, bright, and shiny. Soft or Phosphorus 14 naturalist, in the History of Plants, written shriveled fruits with darkened stems are Vitamins (mg) Vitamin A 15 RE in 400 B.C. Currently, the United States a sign of old age or poor storage condi- Vitamin C 5 produces about 90,000 tons of cherries tions. After purchase, cherries should be Thiamin 0 annually, with Washington, Oregon, covered and refrigerated if not used Riboflavin 0 Idaho, and Utah producing 70 percent immediately, because they tend to absorb Niacin 0 of the nation’s crop. Worldwide, Europe odors. Fresh cherries can be stored in the Vitamin B6 0 Folate 3 μg is the leading producer. refrigerator for up to 1 week or frozen for Vitamin E 0 Cherries are related to other deciduous up to 1 year. Fruits 171 Coconut

The coconut is the fruit of the coconut palm. Roughly oval, the fruit is up to 15 aged coconut in recipes. Grated fresh inches long and 12 inches wide. Each coconut has several layers: a smooth outer coconut can be refrigerated tightly sealed covering; a fibrous husk; a hard, brittle, dark-brown, hairy shell with three up to 4 days or frozen up to 6 months. indented “eyes” at one end; a thin brown skin; the edible Coconut milk and cream are made by fleshy white coconut meat inside this skin; and the heating water and shredded fresh or des- clear coconut “milk” at the center. The unripe iccated coconut. Both coconut milk and coconut is usually green, although some cream are used in cooking and in prepar- varieties have a yellowish covering. ing drinks. Dried coconut meat, called copra, is pressed to extract coconut oil. Family Arecaceae or Palmaceae Scientific name Cocos nucifera Nutrient composition Common name coconut ♥ High in saturated fat Coconut meat provides some fiber but is high in fat, a substantial amount of which Varieties is saturated fat. Coconut oil has the dubious distinction of being one of the fruit when it is about 7 years old. The most highly saturated of all plant-based There are several types of coconut palm, fruits are produced in clusters near the oils and is best consumed in limited varying from genetically engineered dwarf base of the leaf fronds at the rate of about amounts. varieties to the familiar tall varieties, which 50 per year. Thus, during its lifetime of attain heights of 80 to 100 feet. 70 to 100 years, the coconut palm produces thousands of fruits. Fresh coconuts are available year-round, with SERVING SIZE: 1 piece, raw Origin & botanical facts the peak season from October through (1 1/4 x 1 in.) (23 g) December. Coconuts that are available Nutrient Content The coconut palm is found throughout for sale in the United States almost always the tropics, although experts believe it is have the two outer layers removed. Upon Energy (kilocalories) 80 a native of the West Pacific and Indian ripening, the flesh of the coconut trans- Water (%) 47 Ocean islands. It is cultivated in the hot, forms from a translucent yellow gel to a Dietary fiber (grams) 2 wet lowlands of South and Central firm, white meat. Fat (grams) 8 Carbohydrate (grams) 3 America, India, and Hawaii and through- Protein (grams) 1 out the Pacific Islands. Because this palm tolerates brackish soils and salt spray, it Uses Minerals (mg) Calcium 3 is typically found along tropical, sandy Iron 1 shorelines. In the United States, the When selecting coconuts, choose those Zinc 0 coconut palm is found in Hawaii, the that are free from cracks and heavy for Manganese 0 southern tip of Florida, Puerto Rico, and their size and sound full of liquid when Potassium 80 the Virgin Islands. shaken. The “eyes” should be dry and Magnesium 7 Phosphorus 25 The coconut palm is tall and slender, clean. Unopened coconuts can be stored Vitamins (mg) with a cluster of leaves at the top of a at room temperature up to 6 months.The Vitamin A 0 RE slightly curved trunk. The tree has a coconut is opened by piercing two of the Vitamin C 1 swollen base and a strong, flexible, ringed eyes. The thin, slightly sweet coconut Thiamin 0 trunk. The yellowish green, pinnate, water inside the nut can be mixed with Riboflavin 0 compound leaves that form the crown lemon or lime juice and used as a Niacin 0 Vitamin B6 0 are 15 to 17 feet in length, made up of beverage. Chunks of ripe coconut meat Folate 6 μg lanceolate leaflets that can reach lengths can be grated or chopped and eaten Vitamin E 0 of 3 feet. The tree typically begins to bear directly or substituted for dried, pack- 172 Part II: Encyclopedia of Foods Date

The date is a small, oblong fruit of the date palm tree that grows in clusters of as because fresh dates are rather wrinkled, many as 200. The mature date is approximately 2 inches long and 1 inch wide and both types are usually packaged in and has a somewhat wrinkled skin and a cellophane. Covered and refrigerated, single, central pit. Dates can be both types should keep indefinitely. yellow to orange, red, green, Fresh dates can be eaten as a snack or or brown. chopped and added to dry and cooked cereal, yogurt, puddings, breads and muffins, cookies, and ice cream. Middle Family Palmaceae Scientific name Phoenix dactylifera L. Eastern recipes include dates in stews, Common name date poultry stuffing, and pilafs. ♥ A good source of fiber Nutrient composition Varieties One serving of dates provides minimal amounts of vitamins and minerals, but Fresh dates are classified as “soft,” “semi- fruit’s scientific name, dactylifera. dates are a good source of dietary fiber. soft,” and “dry,” depending on their mois- Dactylifera means “the finger-bearer,” an ture content. The most common type is apt description of the date palm, with its “semisoft,” a well-known example of brown bunches of finger-like fruit. which is the large, flavorful Medjool from Dates were first brought to the Morocco. Other “semisoft” varieties are Americas in the 18th century by Spanish the firm-fleshed, amber Deglet Noor and missionaries, who planted date palms SERVING the small, golden Zahidi. The Barhi, around their missions. Some of these SIZE: Khadrawy, and Halawy are “soft” dates. original trees still stand in southern 5, dried (42 g) “Dry” varieties contain relatively little California and in Mexico. Today, Nutrient Content moisture when ripe. Thus, the term “dry” although the Middle East supplies three- does not mean “dehydrated” or “dried.” fourths of the world’s dates, much of the Energy (kilocalories) 114 American demand is supplied by dates Water (%) 22 from California and Arizona. Seventy- Dietary fiber (grams) 3 Origin & botanical facts five percent of California dates are of the Fat (grams) 0 Carbohydrate (grams) 31 Deglet Noor variety, but some Medjools Protein (grams) 1 Dates originated somewhere in the desert are grown along the Colorado River. area that stretches from India to North The date palm grows to about 100 Minerals (mg) Calcium 13 Africa. Cultivation seems to have begun feet in height. The tree itself can thrive Iron 0 at least 8,000 years ago, when settlement in almost any warm climate, but fruit Zinc 0 began along the Jordan River and around production requires a hot, dry environ- Manganese 0 the Dead Sea. Archaeological evidence ment with an underground water supply. Potassium 271 indicates that cultivation of dates was well Humidity prevents the fruit from setting, Magnesium 15 Phosphorus 17 B.C. established by 3000 in what is now and temperatures below 70° Fahrenheit Vitamins (mg) Iraq. prevent ripening. Vitamin A 2 RE The northern coastal region of the Vitamin C 0 Middle East was originally called Thiamin 0 Phoenicia, a name that may be the source Uses Riboflavin 0 of the early Greek term for the date, Niacin 1 Vitamin B6 0.1 phoenix. The word “date” appears to The dates most often available in stores Folate 5 μg have been derived from the Greek are either fresh or partly dehydrated. Vitamin E 0 daktylos, which is related to part of the These may be difficult to distinguish, Fruits 173 Durian

The durian varies from -green to yellow to brown and can be pendulous, sticky is the best indication that the fruit round, or oblong. The fruit ranges in length from 20 to 35 cm and can weigh up is ripe. Durian is generally eaten fresh or to 10 pounds. The semihard shell of the durian is covered with short, pointed made into desserts such as milk shakes, ice spines that make the fruit difficult to open. The hard shell protects the fruit from cream, or custard. In Indonesia, fermented bruises and damage when the ripe fruit drops from the tree. The fruit durian is wrapped in palm leaves and itself is a capsule that divides into served as a popular side dish called five lobes, or segments, when ripe. “tempoya.” The fruit also is mixed with Each segment contains one or rice and sugar to make a dessert called more brown seeds that are “lempog.” In addition, durian seeds can covered with a thick, creamy, be roasted or cut into slices and fried in strong-smelling pulp, the edible spiced coconut oil. They are then eaten part of the fruit. with rice or mixed with sugar to make a sweet.

Family Bombacaceae Scientific name Durio zibethinus Murr Nutrient composition Common name durian Hong Kong, and Taiwan. Nearly all of The durian is a good source of vitamin C. ♥ A good source of vitamin C the small quantity of frozen durian exported from Thailand is shipped to the United States, Australia, and Canada. SERVING Varieties The durian tree can reach a height of SIZE: about 125 feet and may bear fruit twice 1/4 cup, raw (61 g) In Malaysia, more than 100 durian vari- a year. The crop is heaviest between June Nutrient Content eties have been developed, and they are and August. The fruits take 3 months to identified only by number. The better develop. The yield increases with the age Energy (kilocalories) 89 varieties of fruit have a thick, well-flavored of the tree, beginning with 10 to 40 fruits Water (%) 65 pulp with a creamy custard-like consis- during the 1st year, increasing to about Dietary fiber (grams) 2 tency. The pulp varies from deep cream, 100 fruits during the 6th year, and Fat (grams) 3 yellow, and orange to a violet-swirled Carbohydrate (grams) 16 commonly reaching a yield of 200 after Protein (grams) 0 yellow. This swirled variety is noted for the 10th year. Ripe fruits are usually its flavor, which alternates between bitter allowed to fall and are collected daily. Minerals (mg) Calcium 4 and sweet. The fruits also may be harvested directly Iron 0 from the tree, a common practice in Zinc 0 Thailand. Harvested fruits taste better Manganese 0 Origin & botanical facts and have a shelf life of 9 to 11 days, Potassium 265 compared with 2 to 5 days when the fruit Magnesium 18 Commercial production of durian is con- Phosphorus 23 is allowed to drop from the tree. Vitamins (mg) centrated in its native Thailand, Malaysia, Vitamin A 3 RE and Indonesia. Thailand is by far the largest Vitamin C 12 producer of durian, followed by Malaysia Uses Thiamin 0 and Indonesia. However, Malaysia is the Riboflavin 0 largest exporter of fresh durian. Other Durian can be stored at room tempera- Niacin 0 Vitamin B6 0 southeast Asian countries such as the ture 2 to 5 days. The ripeness of durian Folate – Philippines also produce durian but on may be indicated by the emission of a Vitamin E – a smaller scale and mostly for domestic strong, but not sour, smell when a knife Note: A line (–) indicates that the nutrient markets. Fresh durians are usually shipped is inserted into the center of the fruit; value is not available. to nearby countries such as Singapore, however, an inserted knife that comes out 174 Part II: Encyclopedia of Foods FEIJOA

The feijoa, also called pineapple guava, is an oval fruit that grows up to about Uses 3 inches in length. It has a thin, waxy, blue-green to olive skin that at times has a red or orange blush. The flesh is creamy white and somewhat granular and Feijoas should be firm and unblemished. surrounds a translucent, jelly-like center that encloses 20 to 40 tiny, edible, oblong They should be eaten within 3 to 4 days seeds. Feijoa has a fairly complex flavor that of purchase or refrigerated up to a month. is often compared to that of pineapple Feijoas should be peeled before eating, but also contains hints of strawberry, because the skin is bitter. Immersing the guava, quince, and mint. peeled fruit in water and fresh lemon juice keeps it from turning brown. Feijoas usually are eaten fresh as desserts or used as garnishes or in fruit salads. They can Family Myrtaceae be stewed or baked in puddings, pies, and Scientific name Feijoa sellowiana O. pastries or made into jellies and preserves. Common name feijoa, pineapple guava

♥ High in vitamin C Nutrient composition ♥ A good source of folate Feijoas are high in vitamin C and are a Varieties good source of folate. tree or pruned to form a dense hedge or Most varieties of feijoa cultivated today screen. Unpruned, it can reach 15 to 20 SERVING SIZE: originated in Australia, New Zealand, or feet in height and in width. Its thick, 3, raw (150 g) California. The Choiceana from Australia oval leaves are green on top and silvery Nutrient Content is a small to medium-sized fruit with a underneath, a feature that makes it an smooth skin and pleasant flavor. Selected attractive plant when ruffled by a breeze. Energy (kilocalories) 74 from Choiceana seedlings, the Mammoth The flowers of the feijoa, formed singly or Water (%) 87 is a larger variety from New Zealand with in clusters, have white petals with bristly, Dietary fiber (grams) – thick, wrinkled skin. The most widely scarlet stamens. Fat (grams) 1 cultivated variety in California is the Feijoas thrive in a variety of soils, but Carbohydrate (grams) 16 Protein (grams) 2 Coolidge, a small to medium-sized fruit they do best in well-drained, non-saline with wrinkled skin and mild flavor. soil. They prefer cool winters and mod- Minerals (mg) erate summers; the fruit is less flavorful Calcium 26 Iron 0 in warm climates. Propagation is most Zinc 0 Origin & botanical facts successful by cuttings and by layering and Manganese 0 grafting. Trees propagated from seed do Potassium 233 The feijoa is native to South America, not produce fruit until they are 3 to 5 Magnesium 14 specifically the cool subtropical and trop- years old, and the fruit may be inferior Phosphorus 30 ical highland areas of southern , in quality. Vitamins (mg) Vitamin A 0 RE Uruguay, Paraguay, and Argentina. The Feijoas mature 4 1/2 to 7 months after Vitamin C 30 plant was introduced to California in the the flowers bloom, depending on the cli- Thiamin 0 1890s, and even though the feijoa is not mate. Fruit that is picked when it is still Riboflavin 0 in great demand commercially, 1,000 firm will ripen at room temperature, but Niacin 0 acres in California are dedicated to its feijoas are most flavorful when allowed Vitamin B6 0.1 Folate 57 μg cultivation. Some fruit is imported to the to remain on the tree until they are ready Vitamin E – United States from New Zealand. to drop. Harvesting is accomplished by Note: A line (–) indicates that the nutrient The feijoa is a slow-growing evergreen shaking the tree and letting the fruit fall value is not available. shrub that can be retrained to be a small onto a tarpaulin to prevent bruising. Fruits 175 Fig

The fig is a pleasantly sweet fruit that consists of a soft flesh pursed around a large able year-round, but the peak season for number of tiny edible seeds. It can be eaten whole, peeled or unpeeled. Under fresh figs lasts from June to October. certain circumstances, the natural sugars crystallize on the surface of the fruit, making the fruit sweeter. Figs are small, about 1 to 3 inches long. Uses The shape varies from plain round or oval to gourd shaped, Fresh figs should be plump and fairly soft and the color ranges from but free of bruises. Figs are quite perish- brown to purple-black to able and should be refrigerated no more almost white. than 7 days. Delicious as a snack, figs also can be diced and added to salads and Family Moraceae other dishes or used for pie fillings and Scientific name Ficus carica preserves. Figs also add sweetness and Common name fig moisture to baked goods. ♥ Raw figs are a good source of vitamin B6 and are high in fiber Nutrient composition ♥ Dried figs are high in fiber The fig’s origin has been traced to west- ern Asia and to Egypt, Greece, and Italy. Raw figs are a good source of vitamin B and Today, figs are found in all warm, dry 6 are high in dietary fiber. (See the Appendix, Varieties climates, especially sunny areas of the page 434, for the nutrient content of dried Mediterranean. Rainy seasons are not figs.) Hundreds of varieties of figs exist favorable to the fruit’s development. Excess SERVING throughout the world. Although they moisture can split the skin and accelerate SIZE: vary in shape and color, all have the same decay. Figs were brought to the Americas 3 medium, raw (150 g) fleshy, gelatinous pulp. The most well- by Spanish conquistadors in the 16th Nutrient Content known varieties are the greenish Adriatic century. The fruits arrived in California fig, which has a white flesh; the Smyrna, through Catholic missions and were plant- Energy (kilocalories) 111 a familiar pear-shaped Turkish purple- ed in areas around San Diego and Sonoma. Water (%) 79 brown fig; the Kadota; the Celeste; the The fig is a broad, irregular, picturesque Dietary fiber (grams) 5 Magnolia or Brunswick; and the Mission. deciduous tree that generally reaches 10 Fat (grams) 0 to 30 feet in height but can sometimes Carbohydrate (grams) 29 Most domestic figs are grown in the Protein (grams) 1 Fresno area of California. These varieties reach 50 feet. The leaves are large, bright- include the Calimyrna (a Californian green, and hairy on both sides. Fig trees Minerals (mg) Calcium 53 version of the Smyrna), the Mission, the are valued for their shade. Iron 1 Adriatic, and the Kadota. Fig tree blossoms do not appear on Zinc 0 the branches. Instead, the flower grows Manganese 0 inside the fruit, which is actually a flower Potassium 348 Origin & botanical facts that is inverted into itself. The seeds are Magnesium 26 actually underdeveloped, unfertilized Phosphorus 21 Vitamins (mg) The fig is believed to be as old as human- ovaries of the real fruit which impart the Vitamin A 21 RE kind. In the Bible, fig leaves served as the resin-like flavor associated with figs. Vitamin C 3 first clothing for Adam and Eve in the Because figs will not continue to ripen Thiamin 0.1 Garden of Eden. Fig remnants have been after harvest, they must be allowed to Riboflavin 0.1 found in excavation sites dating to 5000 ripen fully on the tree. Because fresh figs Niacin 1 Vitamin B6 0.2 B.C. , and among the ancient Greeks, are delicate, highly perishable, and very Folate 9 μg Romans, Egyptians, and Muslims, the fig sensitive to cold, 90 percent of all har- Vitamin E 1 had a symbolic and spiritual significance. vested figs are dried. Dried figs are avail- 176 Part II: Encyclopedia of Foods Grapefruit

The grapefruit, one of the largest members of the citrus family, measures up to 5 or Grapefruit sections can be added to fruit 6 inches in diameter. It is a plump, imperfectly round fruit or vegetable salads, paired with avocado, with thick, glossy skin that varies from yellow to pink- or served as a complement to seafood tinged yellow. Like all citrus fruits, the flesh of the salad. Grapefruit skin can be candied or grapefruit is segmented and each segment is tightly used to make marmalade. wrapped in a semiopaque, thin, fibrous membrane, the albedo. The segments are arranged spherically around a solid axis. Nutrient composition The juicy flesh has a refreshing tart taste. Grapefruit is high in vitamin C. The pink and red varieties contain vitamin A (beta- Family Rutaceae carotene) and lycopene, an antioxidant that Scientific name Citrus paradisi may help prevent cancer. Common name grapefruit Grapefruit contains a chemical that can ♥ High in vitamin C alter intestinal absorption of some med- ications and lead to higher than normal ♥ Contains antioxidants that land by seagulls traveling from the island blood levels of some drugs and potential may help prevent certain of Barbados, where the fruit was brought forms of cancer problems. Individuals who take prescrip- by a captain who worked for one of the East tion medications and who frequently drink Indian trading companies. Disagreement Varieties grapefruit juice or eat grapefruit should even exists about the origins of the name notify their health care practitioners. “grapefruit.” One theory holds that it The varieties of grapefruit are categorized was so named because the growing fruits SERVING by the colors of their flesh, which range resemble a cluster of grapes. SIZE: from white to bright pink or red. The The grapefruit tree is a large evergreen 1/2 medium, raw (128 g) white grapefruit has pale-yellow skin and with dark, glossy, green leaves. The grape- Nutrient Content flesh, whereas the pink or red grapefruit fruit prefers warmer climates and there- has rose to bright-pink flesh and pink- fore thrives best in the southern states. Energy (kilocalories) 41 tinged yellow skin. The flavor varies from Today, Florida, Texas, and California Water (%) 91 a biting, bitter tang to honey-sweet; the supply 90 percent of the world’s grape- Dietary fiber (grams) 1 white is the more bitter. The most fruit. Because the fruits ripen at different Fat (grams) 0 Carbohydrate (grams) 10 common variety of white grapefruit is the times in different areas, the fruits are Protein (grams) 1 White Marsh, and the most popular pig- available year-round. mented varieties are the Flame, the Rio Minerals (mg) Calcium 15 Red, and the Star Ruby. Some less familiar Iron 0 varieties are the Duncan and the Golden. Uses Zinc 0 Manganese 0 Fresh grapefruit may be left at room tem- Potassium 178 Origin & Botanical facts perature in a well-ventilated area for up to Magnesium 10 Phosphorus 10 a week or kept up to 6 to 8 weeks in the Vitamins (mg) Citrus fruits have been part of the human crisper of a refrigerator. Exposure to Vitamin A 15 RE diet since the Stone Age, but the origins of ethylene gas from other ripening fruits Vitamin C 44 the grapefruit are a mystery. Some evidence may accelerate decay. Thiamin 0 suggests that grapefruit may have origi- Fresh grapefruit halves are refreshing Riboflavin 0 nated in China 4,000 years ago and its at breakfast, for a snack, or as a first course Niacin 0 Vitamin B6 0.1 seeds spread worldwide by insects. Others before dinner. Grapefruit that has been Folate 13 μg believe the grapefruit may be a descen- lightly sprinkled with sugar and broiled Vitamin E 0 dent of the pomelo, dropped on Jamaican makes a pleasant, old-fashioned dessert. Fruits 177 Grapes

More grapes are grown than any other fruit in the world. These popular berries seedless are served fresh or frozen. are produced in thousands of varieties, growing in clusters on climbing vines and Concord grapes are made into preserves, low shrubs throughout most of the world’s temperate jams, jellies, and juices. Others are dried zones. Grapes have juicy, sweet flesh and into raisins and currants or crushed to smooth skins that range from pale make juice and wine, depending on vari- yellowish green to purplish black. ety. Red and purple wine or grape juice is made by including the skins in the pro- Family Vitaceae cessing of the grapes, whereas the skins Scientific name Vitis species are removed to make white wine and juice. Common name grapes ♥ Contain phytochemicals Nutrient composition that may reduce heart disease

Varieties Some varieties of grapes are good to excellent sources of vitamin C, whereas others are not. Moderate consumption of The thousands of varieties of grapes can be red wine, which contains the phytochem- divided into two basic types: European Today, California produces about 97 per- ical resveratrol, along with a heart-healthy () and American (Vitis labrusca). cent of all domestic grapes. diet may contribute to the prevention of Both are grown in the United States, but Grapes can grow in almost any climate, heart disease. (See the Appendix, page 436, the European varieties are the more popular. but they thrive in temperate regions with for the nutrient content of raisins.) Most American grapes (such as the Concord) average annual temperatures above 50° are slip-skin types, meaning that the skins Fahrenheit. Although modern farm SERVING slide off easily, whereas the skins of most machinery is used, some aspects of grape SIZE: European type, raw, European grapes cling tightly to the flesh. growing, or “viticulture,” are still done 1/2 cup (18 fruits)(80 g) Grapes are classified by whether they have by hand. Grapevines generally are prop- Nutrient Content seeds or are seedless. They also can be clas- agated from grafts and cuttings rather sified by their uses, such as for the making than from seed. Five years is required for Energy (kilocalories) 57 of wine (such as cabernet), for commercial a young grapevine to reach optimal pro- Water (%) 71 foods (such as concord grapes for jelly), or duction. The woody vines must be staked Dietary fiber (grams) 1 for eating at the table (such as Thompson). to support the weight of the fruit. Like Fat (grams) 0 most fruit, grapes develop sugar as they Carbohydrate (grams) 14 Protein (grams) 1 ripen, but they do not get sweeter after Origin & botanical facts they are picked. Domestic grapes are Minerals (mg) Calcium 9 available from May through January or Iron 0 Grapes are among the oldest cultivated March, and imported grapes fill the gap Zinc 0 fruits. Fossil evidence indicates that grapes during late winter and spring. Manganese 0 were consumed, and possibly cultivated, Potassium 148 as early as 8,000 years ago near what is Magnesium 5 now northern Iran, between the Black Uses Phosphorus 10 Vitamins (mg) and Caspian seas. Vitamin A 6 RE In precolonial America, native grapes When selecting grapes, it is best to choose Vitamin C 9 (Vitis girdiana) grew wild along the banks those with a powdery-looking coating Thiamin 0.1 of rivers and streams, but these grapes were called “bloom.” Green grapes should have Riboflavin 0 very sour. Spanish missionaries traveling a slight gold cast, and dark grapes should Niacin 0 Vitamin B6 0.1 north from Mexico in the late 18th century be uniform in color. Grapes can be refrig- Folate 3 μg are believed to have brought the cultiva- erated in a perforated plastic bag for up Vitamin E 0 tion of European grapes to California. to 3 days. Table grapes such as Thompson 178 Part II: Encyclopedia of Foods Guava

Guavas are usually round or oval and approximately 2 to 4 inches in diameter. Embedded in the center of the pulp are numerous (100 to 500) tiny, peach- colored, round edible seeds. The seeds encircle a pulp that is softer, sweeter, and less granular than the outer part of the fruit. The thin skin, green and tart when unripe, can take on shades of yellow, white, pink, or light green when ripe and edible.

Family Myrtaceae Scientific name Psidium guajava Common name guava, guyava Nutrient composition ♥ High in vitamin C and fiber Guavas are a good source of vitamin A ♥ A good source of vitamin A (beta-carotene) and are rich in vitamin (beta-carotene) C, although much of the vitamin C is in the rind of the fruit. Guavas are also high to 120 days after flowering. Although it in dietary fiber and contain lycopene, a Varieties can survive outside subtropical areas, the carotenoid with antioxidant properties. guava prefers warm, frost-free climates. Guavas differ greatly in flavor, and the Fruits grown in cooler climates tend to pulp can vary from white to pink, yellow, be inferior in flavor. SERVING SIZE: or red depending on the variety. The vari- 1, without seed (90 g) eties found most often in U.S. markets Nutrient Content are the common, lemon, and strawberry Uses

guava. The juice varieties usually have Energy (kilocalories) 46 deep-pink flesh and hard, inedible seeds. The softest, yellowest guavas, free of Water (%) 78 blemishes, are best for purchase. They Dietary fiber (grams) 5 can be ripened at room temperature and Fat (grams) 1 Origin & botanical facts refrigerated in a perforated plastic bag. Carbohydrate (grams) 11 Mature but green guavas can be kept Protein (grams) 1 The guava is believed to have originated refrigerated for several weeks and will Minerals (mg) in an area extending from southern ripen at room temperature in 1 to 5 days. Calcium 18 Mexico through parts of Central America. Iron 0 The ripening process can be accelerated Zinc 0 Today, the guava is grown throughout by placing the fruit in a paper bag. Ripe Manganese 0 the tropics and subtropics and is an fruit that has changed color should be Potassium 256 important fruit in many parts of the eaten within a couple of days because it Magnesium 9 world, including Mexico, India, and will bruise easily and rot quickly. The Phosphorus 23 southeast Asia. Domestically, guavas are just-ripened fruit is crisper in taste than Vitamins (mg) Vitamin A 71 RE grown in Hawaii, Florida, and parts of the fully ripe fruit. Guavas can be frozen Vitamin C 165 southern coastal California. for extended periods of storage. The flesh Thiamin 0 The evergreen guava tree grows to a of the guava can be eaten with a spoon Riboflavin 0 height of about 35 feet with spreading or peeled and sliced. Puréed guava is used Niacin 1 branches. The leaves are long, leathery, as a marinade or a dessert sauce or to Vitamin B6 0.1 and aromatic when crushed. The fruit, Folate 13 μg make smoothies or sorbet. Commercially, Vitamin E 1 technically a berry, generally matures 90 guava is often made into juice. Fruits 179 Jackfruit

The jackfruit is the largest tree-borne fruit in the world, reaching 80 pounds in weight, up to 36 inches in length, and 20 inches in diameter. This oval fruit has a pale-green to dark-yellow rind when ripe and is covered with short, sharp, hexago- nal, fleshy spines. The interior consists of large, soft, yellow bulbs that taste like banana. The flesh encloses hundreds of smooth, oval, light-brown seeds.

Family Moraceae Scientific name Artocarpus heterophyllus Common name jackfruit, jakfruit ♥ A good source of vitamin C ♥ Provides a moderate amount of vitamin A (beta-carotene)

Varieties SERVING SIZE: flowering, as indicated by a change in 1/2 cup (83 g) A relative of breadfruit, jackfruit comes fruit color from light green to yellow- Nutrient Content in two main varieties. One variety has a brown. After ripening, the fruits turn fibrous, soft, sweet flesh with a texture brown and spoil very quickly. Energy (kilocalories) 78 similar to that of raw . The other, Water (%) 121 more commercially important, variety is Dietary fiber (grams) 1 crisp and almost crunchy with a flavor Uses Fat (grams) 0 that is not quite as sweet. This latter Carbohydrate (grams) 20 Protein (grams) 1 variety is more palatable to western tastes. Throughout Asia, unripe jackfruit is often boiled, fried, or roasted. The ripe fruit, Minerals (mg) Calcium 28 which emits a pleasant smell and has a Origin & Botanical Facts Iron 0 sweet taste, is usually eaten fresh as a Zinc 0 dessert, or fermented and distilled to pro- Manganese 0 Believed to be indigenous to the rain duce a liquor. Jackfruit also is preserved Potassium 250 forests of India, the jackfruit has spread to by drying or canning. Jackfruit seeds are Magnesium 31 other parts of India, southeast Asia, the roasted or boiled and eaten like chestnuts Phosphorus 30 Vitamins (mg) East Indies, the Philippines, central and or, in India, used in curries. Vitamin A 25 RE eastern Africa, Brazil, and . Vitamin C 6 Although adapted to humid tropical and Thiamin 0 near-tropical climates where it can reach Nutrient composition Riboflavin 0.1 the size of a large eastern oak, the mature Niacin 0 Vitamin B6 0.1 jackfruit can withstand bouts of frost, The jackfruit is a good source of vitamin Folate 12 μg unlike its cousin, the breadfruit. C. One serving also provides a moderate Vitamin E 0 Jackfruits mature 3 to 8 months after amount of vitamin A (beta-carotene). 180 Part II: Encyclopedia of Foods Jujube

The jujube may be round or oblong and about the size of an olive or a date, depending on the variety. As the fruit ripens, maroon spots begin to appear on the thin, shiny, green skin until the entire fruit is reddish brown or almost black. Shortly after turning color, the crunchy fruit begins to soften and wrinkle. The yellow or green flesh surrounds a single hard stone that contains two seeds. Although not particularly juicy, the flesh is sweet, especially when the fruit has changed color.

Family Rhamnaceae Nutrient composition Scientific name Ziziphus jujuba Common name jujube, Chinese jujube, One serving of raw jujube is high in vit- Chinese date, red date, Tsao amin C. (See the Appendix, page 436, ♥ Fresh jujube is high in vitamin C for the nutrient content of dried jujube.)

and drooping, zigzag-shaped, thorned Varieties SERVING branches. The tiny, somewhat fragrant, SIZE: flowers are produced in large numbers, Jujube, fresh (100 g) Of the more than 400 jujube types, Li and but only a small number set fruit. Nutrient Content Lang are the two most commonly avail- Although capable of withstanding a wide able. Li, an early ripening variety, yields range of tropical and subtropical climates, Energy (kilocalories) 79 round fruits that are best picked and eaten the tree nevertheless requires summer sun Water (%) 78 while still green. Lang produces pear- and heat to maximize fruit production. Dietary fiber (grams) – shaped fruits that are most flavorful when Fat (grams) 0 left to brown and dry on the tree. Carbohydrate (grams) 20 Uses Protein (grams) 1 Minerals (mg) Origin & botanical facts Jujubes can be used fresh, dried, canned, Calcium 21 Iron 0 or preserved. Fresh jujubes should be Zinc 0 The jujube is native to China, where it firm and free of blemishes. Ripe jujubes Manganese 0 has been cultivated for more than 4,000 should be refrigerated in a perforated Potassium 250 years. Jujube plants were brought to plastic bag. Dried jujubes should be Magnesium 10 Phosphorus 23 Europe around the year 1 A.D. and sub- heavy and wrinkled and are usually soaked sequently became widely cultivated before being used. They can be candied; Vitamins (mg) Vitamin A 4 RE throughout the Mediterranean region. added to cakes and other desserts, soups, Vitamin C 69 From Europe, the jujube was introduced stews, or stuffings; or substituted in recipes Thiamin 0 to the United States in the early 19th cen- that call for raisins or dates. Poached Riboflavin 0 tury. Although most of the jujube supply jujubes can be added to fruit compotes. Niacin 1 in the United States is imported from A candy called “jujube,” which is Vitamin B6 0.1 Folate – China, some is grown on the West Coast. made from jujube paste, is available in Vitamin E – Growing up to 40 feet in height, the the United States. Jujubes also can be Note: A line (–) indicates that the nutrient deciduous jujube tree is graceful and pressed to make juice or fermented to value is not available. ornamental with small, shiny green leaves make an alcoholic beverage. Fruits 181 Kiwi

The kiwi is a small fruit (approximately the size and shape of a large hen’s egg) kiwi can be ripened in 2 to 3 days by plac- with a brown, hairy skin. Its flesh is bright green, with tiny, black, edible seeds ing in a paper bag with a ripe apple and arranged in circular rows. The fruit has a mild, sweet flavor, which has variously leaving at room temperature. Kiwi can been described as resembling citrus, melon, be stored in the refrigerator in a plastic and strawberry, with a hint bag for up to 2 weeks. Kiwi can be peeled of pineapple. and eaten fresh, cooked, frozen, or canned. Its juice can be consumed alone or in com- Family Actinidiaceae bination with other beverages. Kiwi also Scientific name Actinidia deliciosa contains enzymes that are similar to Common name kiwi, kiwi fruit, papain, an enzyme in the juice of unripe Chinese gooseberry papayas which digests protein and can be ♥ High in vitamin C used as a meat tenderizer.

♥ A good source of fiber Nutrient composition Varieties Kiwi is high in vitamin C and a good vines with large, thick leaves. Strong trel- source of fiber. The most common variety of kiwi grown lising is necessary to support the size and commercially is the Hayward, a domestic weight of the plant when it is heavy with variety with little cold tolerance but fruit. The plants are dioecious, meaning comparatively large size, full flavor, and that male and female flowers develop on excellent keeping quality. different plants. Thus, both male and SERVING SIZE: The Actinidia arguta and Actinidia female plants are needed for pollination. 1 large (91 g) kolomikta varieties are more winter hardy The male plant does not produce fruit than Actinidia deliciosa. However, despite but is sometimes used as a landscape dec- Nutrient Content sweeter taste and superior hardiness, these oration because of its attractive flowers. varieties have not been commercially Kiwi is propagated by seeds, cuttings, Energy (kilocalories) 56 Water (%) 42 successful because of smaller size, softer and grafting. Plants grown from cuttings Dietary fiber (grams) 3 consistency, and shorter shelf life. or grafting take 1 year to produce fruit, Fat (grams) 0 whereas vines propagated from seeds need Carbohydrate (grams) 14 more time to mature and will produce Protein (grams) 1 Origin & botanical facts fruit only after 2 to 3 years. The plants Minerals (mg) require a long, frost-free growing season of Calcium 24 Kiwi originated in China’s Yangtze River about 220 days for fruit ripening. In Iron 0 Valley, where its vines grow wild on trees California, the vines leaf in mid to late Zinc – Manganese – and bushes (thus its original English name March and flower in May. Although the Potassium 302 of “Chinese gooseberry”). Introduced to fruit may achieve full size in midsummer, Magnesium 27 New Zealand in the early 1900s, the fruit it is not sufficiently ripe for picking until Phosphorus 36 got its common name from its resem- late October or early November. If tem- Vitamins (mg) blance to the small, brown, fuzzy-look- peratures fall below 29° Fahrenheit Vitamin A 16 RE ing native bird. The fruit was introduced Vitamin C 89 between leafing and harvesting, the leaves, Thiamin 0 to the United Kingdom, Europe, and the blossoms, and fruit will be damaged. Riboflavin 0 United States about the same time. Niacin 0 Widespread planting began in the 1960s Vitamin B6 0.1 in California, where kiwi is now a major Uses Folate 35 μg commercial crop. Kiwi also is supplied Vitamin E – by China and South Africa. When selecting ripe kiwi, look for those Note: A line (–) indicates that the nutrient value is not available. Kiwi grows on woody, deciduous that are plump and slightly soft. Unripe 182 Part II: Encyclopedia of Foods KUMQUAT

The kumquat is a small fruit, about 1 to 2 inches in diameter, round or oval, that resembles a small orange in flavor and appearance. Its name is derived from the Chinese word “kam kwat,” meaning gold orange. Its thin, bright-orange skin has a sweet, spicy taste, and its slightly dry flesh, which contains numerous small white seeds, is quite tart. The kumquat has a distinctive flavor that is both sweet and sour. Kumquats also can be pickled and made into relish. Kumquat trees often are used Family Rutaceae as ornamental plants. Scientific name Fortunella japonica, Fortunella margarita Common name kumquat Nutrient composition ♥ High in vitamin C and dietary fiber be sensitive to overwatering. The fruit ripens in the fall. One tree can produce Kumquats are high in vitamin C and as much as 40 pounds of fruit annually. dietary fiber. Varieties Although kumquats are not classified botanically as citrus fruits, they are closely The two major varieties of kumquat are related and can hybridize well with citrus. SERVING the oval Fortunella margarita and the Recently, they have been crossed with SIZE: round Fortunella japonica. A common limes and oranges to create limequats and 4, raw (76 g) oval type is the Negami kumquat, a hardy orangequats. The calamondin, another Nutrient Content variety grown in the United States. small, orange-like fruit used in Philippine cooking, may be a cross between the Energy (kilocalories) 48 kumquat and the mandarin orange. Water (%) 82 Origin & botanical facts Dietary fiber (grams) 5 Fat (grams) 0 Uses Carbohydrate (grams) 12 Kumquats are native to China, but they Protein (grams) 1 also have been cultivated in , south- east Asia, and Java for centuries. Today Kumquats that are plump, not shriveled, Minerals (mg) Calcium 33 the kumquat tree remains a sacred symbol should be chosen. Kumquats are deli- Iron 0 of the Chinese lunar New Year. The fruit cious eaten fresh and whole. Because the Zinc 0 signifies gold and good fortune. The skin is also edible, the fruit should be Manganese 0 cultivation of kumquats has spread to washed before eating. The bright-orange Potassium 148 Australia, Israel, Spain, and the Americas. fruits, fresh, candied, or preserved in Magnesium 10 Phosphorus 14 In the United States, California and syrup or brandy, also make an attractive Vitamins (mg) Florida are the leading producers. decoration for cakes and other desserts. Vitamin A 23 RE Kumquats are resistant to cold but Kumquats soaked for several months in Vitamin C 28 grow best in mild, temperate climates. a mixture of vodka and honey are used Thiamin 0.1 The tree is a small, shrub-like evergreen, as a garnish or snack. Cooked kumquats Riboflavin 0.1 usually from 6 to 12 feet high, thornless, can be made into jams, preserves, and Niacin 0 Vitamin B6 0 with glossy, dark-green leaves and white marmalades; used as garnishes for green Folate 12 μg flowers that resemble orange blossoms. salads and main courses; or substituted Vitamin E 0 The tree also can thrive in a pot, but it may for oranges in sauces for meat and poultry. Fruits 183 Lemon

The lemon is a small, oval, bright-yellow citrus fruit that bulges at the blossom Although lemons are too tart and end. The flesh is tart and acidic and is not usually eaten out of hand. Lemons are acidic to eat as fresh fruit, they are among available year-round, but the most versatile and widely used fruits. production is slightly higher in The juice and grated peel are used to the spring and summer. flavor a wide variety of foods and bever- ages. Spread on the surface of cut fruits (such as apples) and vegetables (such as potatoes), lemon juice prevents brown- Family Rutaceae ing that results from oxidation. Frozen Scientific name Citrus limonia lemon juice, but not the processed type Common name lemon (labeled as “reconstituted”), is an accept- able substitute for fresh juice. ♥ High in vitamin C and fiber ♥ Contains bioflavonoids (antioxidants) that may help prevent cancer Nutrient composition

began during the Gold Rush to alleviate Lemons are high in vitamin C and fiber the shortages of fresh fruits and vegeta- Varieties and contain bioflavonoids (antioxidants) bles that led to scurvy, a disease caused by that may help prevent cancer. vitamin C deficiency. Today, California Lemons can be acid or sweet, but only is the primary source of lemons in the SERVING acidic lemons are grown commercially. United States, and Arizona ranks second. SIZE: 1, raw without seeds The two most common varieties of com- Other countries with significant com- (108 g) mercially grown lemons are the large mercial lemon crops are Italy, Mexico, Nutrient Content Eureka, which has a pitted skin and few Spain, Brazil, Argentina, Iran, Turkey, seeds, and the Lisbon, which is smaller and India, and Egypt. Energy (kilocalories) 22 has a smooth skin and no seeds. Sweet Lemon trees are tropical plants and Water (%) 87 lemon trees are used almost exclusively by can grow only in frost-free regions. They Dietary fiber (grams) 5 home gardeners as ornamental plants. can be standard or dwarf size, and like Fat (grams) 0 other citrus trees, they have large, dark- Carbohydrate (grams) 12 Protein (grams) 1 green, evergreen leaves and produce very Origin & botanical facts fragrant white flowers. Although they Minerals (mg) Calcium 66 bloom most abundantly in the spring, Iron 1 Lemons originated in southeast Asia, they also may flower at other times of the Zinc 0 between south China and India. They year, depending on the climate. Only Manganese – may have been grown in the Mediterranean about 2 percent of the blossoms produce Potassium 157 region as early as the 1st or 2nd century, fruit, but that number still can bring a Magnesium 13 because they appear in Roman artwork large harvest. Lemon and other citrus Phosphorus 16 Vitamins (mg) of the period. From there, they were trees can live and continue to bear fruit Vitamin A 3 RE brought to the rest of Europe about the for as long as 100 years. Vitamin C 83 time of the Crusades. Christopher Thiamin 0.1 Columbus brought lemon seeds to the Riboflavin 0 Americas, and by the 17th century, Uses Niacin 0 Vitamin B6 0.1 lemons and other citrus fruits were well Folate – established in what is now Florida. When selecting lemons, choose those that Vitamin E – Throughout the 1800s, however, Florida are heavy for their size and bright yellow. Note: A line (–) indicates that the nutrient lemon groves were repeatedly destroyed Lemons can be kept up to 2 weeks in value is not available. by frost. California lemon cultivation plastic bags in the refrigerator. 184 Part II: Encyclopedia of Foods Lime

The lime is a small citrus fruit with thin, smooth, dark-green skin, can be tightly wrapped in plastic and measuring about 1 to 1.5 inches in diameter. The pulp is pale refrigerated up to 5 days. green and is divided into 10 to 12 segments. Lime juice is an excellent meat ten- The fruit has an aromatic taste but is too derizer and flavor enhancer, and it is well tart for eating out of hand. Its known as an ingredient in the mixed primary use is to flavor drink known as the margarita. Lime also other foods. has many nonculinary uses, including the manufacture of perfumes, prod- Family Rutaceae ucts, and cattlefeed (lime seeds are believed Scientific name Citrus aurantifolia by some farmers to keep ’s coats shiny Common name lime and to prevent the appearance of parasites ♥ High in vitamin C such as ticks). ♥ Contains antioxidants that promote health Nutrient composition Varieties Lime juice is high in vitamin C and contains to the Americas by the Spaniards and some antioxidants that promote health. The many varieties of lime are nearly iden- cultivated in Mexico, the West Indies, tical in shape and appearance, but their some Central American countries, and the degree of acidity ranges from nearly Florida Keys. The lime became popular neutral to extremely tart. Among the in the West as a preventive and treatment high-acidity varieties are the small Mexican for scurvy among British sailors. For the SERVING or Key lime, which has a sweet-tart taste. same reason, its popularity rose further SIZE: 1 (2” diameter), The Tahitian lime comes in two strains, the in the United States during the California raw (67 g) Persian and Bears, all of unknown origin Gold Rush of 1849 and the construction Nutrient Content and nearly seedless. These limes are grown of the transcontinental railroad. Four commercially in California and the coastal decades later, lime production ceased after Energy (kilocalories) 20 areas of Florida. The Rangpur lime is highly a damaging freeze in the 1890s but under- Water (%) 88 acidic and is somewhat different in appear- went a resurgence after World I. Dietary fiber (grams) 2 ance from the others, with its pale-yellow The lime tree is small and crooked Fat (grams) 0 Carbohydrate (grams) 7 peel, orange-red pulp, and green cotyledons. with thorny branches. Like its cousins in Protein (grams) 0 It is very seedy but has ornamental value. the citrus family, the tree produces small The Palestine “sweet” lime, less acidic than white flowers that later become the fruits. Minerals (mg) Calcium 22 the others, also grows in south Florida. In the United States, lime trees grow best Iron 0 in the southern states. Southern Florida is Zinc 0 the source of more than 85 percent of Manganese 0 Origin & botanical facts North American limes. Limes are available Potassium 68 throughout the year, but the supply is Magnesium 4 Phosphorus 12 Limes may have originated in Asia, in the most plentiful from May to October. Vitamins (mg) vicinity of India, Burma, and Malaysia. Vitamin A 1 RE The silhouette of the lime can be observed Vitamin C 19 in 2nd- to 3rd-century Roman art, and Uses Thiamin 0 limes appear to have been popular in Riboflavin 0 Europe around the time of the Crusades. When choosing limes, select those that Niacin 0 Vitamin B6 0 Limes probably were brought to the New are brightly colored and smooth-skinned. Folate 5 μg World along with other citrus species by Uncut limes can be refrigerated in a Vitamin E 0 Columbus. The Key lime was brought plastic bag for up to 10 days. Cut limes Fruits 185 LONGAN

The longan is a small fruit similar to the lychee. The fruit, which develops in drooping clusters, is about 1 inch in diameter and has a smooth, yellow-brown skin. Inside is a single black seed surrounded by white, translucent flesh that has a sweet, slightly musky flavor.

Family Sapindaceae Nutrient composition Scientific name Nephelium longana Common name longan Longans are high in vitamin C. Fresh lon- ♥ gans are significantly higher in vitamin C High in vitamin C than the dried form. (See the Appendix, page 436, for the nutrient content of dried longan.)

Varieties

SERVING The most popular varieties of longan are a dense, dark green foliage. The tree SIZE: About 10, the Blackball, cultivated in China, the E blooms once a year with small, greenish raw (32 g) Bure, E Dol, and E Haw from Thailand, yellow flowers. The fruit develops in Nutrient Content the Shek Kip from Hong Kong, and the large, drooping clusters over about a 4- Kohala, which was developed in Hawaii. month period. Even in the best growing Energy (kilocalories) 19 conditions, fruit yield can be erratic. Water (%) 83 The tree is propagated easily from Dietary fiber (grams) 0 Origin & botanical facts seed, but because the tree must be 6 to 9 Fat (grams) 0 Carbohydrate (grams) 5 years old before bearing fruit (and even Protein (grams) 0 The longan is native to southern China, then the quality is not predictable), where it remains a popular fruit. In 1903, commercial propagation is usually accom- Minerals (mg) Calcium 0 the United States Department of Agriculture plished by air layering or grafting. Iron 0 introduced the Chinese varieties of the Zinc 0 longan to Florida, and cultivation was Manganese 0 brought to Bermuda, Cuba, Puerto Rico, Uses Potassium 85 and Hawaii. Today the longan is cultivated Magnesium 3 The longan is particularly popular in Phosphorus 7 throughout southeast Asia, in Central Vitamins (mg) America, and in the United States, where China and southeast Asia, where it is Vitamin A – the leading producers are Hawaii and eaten fresh, dried, and canned. The fruit Vitamin C 27 Florida. also stores well when frozen. Because it Thiamin 0 The longan tree is a tropical to sub- is similar to the lychee, the longan can be Riboflavin 0 tropical evergreen that can reach heights used as a substitute in a variety of recipes. Niacin 0 Vitamin B6 – of up to 35 feet and widths to 45 feet. In addition to providing delicious fruit, Folate – Although it prefers warm weather, the the longan tree is an attractive addition Vitamin E – mature tree can tolerate brief exposure to to the garden, furnishing significant shade Note: A line (–) indicates that the nutrient temperatures slightly below freezing. The because of the length and density of its value is not available. tree’s large leaves, up to a foot long, create foliage. 186 Part II: Encyclopedia of Foods

The loquat is a small pear-shaped fruit that grows to about 3 inches in length and Uses has thin yellow skin that is sometimes covered with a fine down. When the fruit is ripe, the skin peels easily from the flesh. The flesh is juicy, translucent white to are available in fresh, dried, and orange, and slightly tart, although immature canned forms in Asian markets. Fresh fruits can be quite sour. Each fruit fruits can be stored at room temperature contains about three to five large, or, if very ripe, can be refrigerated in a smooth, dark-brown seeds. plastic bag. With or without the skin, loquats are refreshing as a snack. Their tangy flavor livens up poultry dishes. Family Rosaceae They can be added to fruit salads or pies, Scientific name Eriobotrya japonica made into jams and jellies, candied, or Common name loquat, May apple, made into a liqueur. Japanese medlar, Japanese plum ♥ High in vitamin A Nutrient composition

Varieties Loquats are high in vitamin A.

Loquats are available in two varieties: orange-fleshed and white-fleshed. Orange- The loquat tree is a large evergreen that fleshed varieties include Gold Nugget, belongs to the same family as the apple, Strawberry, and Tanaka; white-fleshed peach, and plum and can grow up to 30 SERVING types include Advance, Champagne, and feet in height. Easy to grow, the plant is SIZE: Vista White. Gold Nugget fruits have a often used as an ornamental plant because 1/2 cup (75 g) flavor similar to that of an apricot, where- its long, boldly textured, dark-green leaves Nutrient Content as Strawberry fruits have a flavor similar add a tropical look to the garden. Small to that of strawberries. Tanaka varieties white flowers with a sweet fragrance Energy (kilocalories) 35 bear long-lasting, very large, firm, orange bloom in fall or early winter, and the Water (%) 87 fruits with an aromatic, sweet flavor. The fruits appear in clusters in early spring. Dietary fiber (grams) 1 translucent white-fleshed Advance fruits The loquat has adapted to subtropical Fat (grams) 0 Carbohydrate (grams) 9 are juicy and pleasantly flavored. Vista and mild-temperate climates, but the tree Protein (grams) 0 White fruits have pure white flesh and a will not bear fruit if the weather is too high sugar content. cool or excessively hot and humid. The Minerals (mg) Calcium 12 white-fleshed varieties are better adapted Iron 0 to cool coastal areas than are the orange- Zinc 0 Origin & botanical facts fleshed types. Today, loquats are grown Manganese 0 in China, Japan, India, Central and South Potassium 198 Although the loquat is indigenous to America, the Mediterranean, the Middle Magnesium 10 Phosphorus 20 southeastern China, the Japanese have East, and the United States, where the Vitamins (mg) cultivated the plant for more than 1,000 leading producers are California and Vitamin A 114 RE years and have considerably improved Florida. Worldwide, Japan is the leading Vitamin C 1 and popularized the fruit. Loquats were producer, followed by Israel and Brazil. Thiamin 0 introduced to Europe in the late 18th Because fresh loquats bruise and perish Riboflavin 0 century, where they were grown initially easily, they usually are found only in the Niacin 0 Vitamin B6 0.1 for purely ornamental purposes. It is regions where they are grown. Consequently, Folate 10 μg believed that the plants were introduced they are not as popular or commercially Vitamin E 1 to Hawaii by the Chinese. successful as some other fruits. Fruits 187 Lychee

The lychee is a small spherical fruit, 1 to 2 inches in diameter, with a rough, inedible, bright-red shell. Inside the shell, the creamy translucent flesh surrounds a single dark, shiny seed. The texture is smooth, chewy, and sweet.

Family Sapindaceae Scientific name Litchi chinensis Sonn. Common name lychee, litchi Nutrient composition ♥ High in vitamin C Lychees are high in vitamin C. (See the Appendix, page 436, for the nutrient content of dried lychee.) Varieties

Of the nearly 75 varieties of lychee commonly grown today, the two most exporter. Australia, Israel, Mexico, and common types in the United States are the United States also produce lychees. SERVING the Brewster and the Mauritius, intro- American production is concentrated in SIZE: duced from China and South Africa, Florida, Hawaii, and California. 10, raw (96 g) respectively. Nutrient Content

Uses Energy (kilocalories) 63 Origin & botanical facts Water (%) 81 Although lychees are usually eaten fresh Dietary fiber (grams) 1 Lychees originated in southern China, in tropical countries, the canned versions Fat (grams) 0 Carbohydrate (grams) 16 where the fruit is considered a symbol of are more often found in U.S. markets. Protein (grams) 1 love. Fresh lychees should be brightly colored The lychee tree is a long-lived ever- and full (not shriveled) with shells that Minerals (mg) Calcium 5 green that reaches heights of up to 40 are intact and free of blemishes and with Iron 0 feet. Its leaves are pale green with tinges the stem still attached. The fruits can be Zinc 0 of pink when young, and they turn dark placed in a plastic bag and stored in the Manganese 0 green and leathery when mature. In refrigerator for 2 to 3 weeks or in the Potassium 164 spring, large sprays of yellowish green freezer for up to 6 months. Lychees can Magnesium 10 Phosphorus 30 flowers cover the trees. For the best flavor, be eaten on their own, sprinkled with Vitamins (mg) fruits should ripen on the trees approxi- lemon or lime juice, or combined with Vitamin A 0 RE mately 60 to 90 days. The tree requires berries and other fruit in a salad. In Vitamin C 69 moist, well-drained soil and a climate that Hawaii, lychees are often stuffed with Thiamin 0 is cool and dry for several months pre- low-fat , topped with Riboflavin 0.1 ceding flowering and hot and humid for crushed nuts, and served as an appetizer. Niacin 1 Vitamin B6 0.1 the rest of the year. Most of the world Used in cooking, the sweet, aromatic Folate 13 μg production of lychee is concentrated in flavor of the fruit complements entrées Vitamin E 1 Asia, with Taiwan being the leading made with ham, chicken, fish, or beef. 188 Part II: Encyclopedia of Foods Mango

The mango is an oval fruit with a smooth, inedible skin that varies from green to coconut to make a tropical fruit salad. yellow to red. The fruit ranges from 2 to 9 inches long. The yellow to orange Mangoes can be used to top waffles or flesh of a mango is soft and very juicy. The flesh encloses one large, fibrous seed. pancakes and can be blended with yogurt When ripe, the fruit exudes and ice to make smoothies. Puréed a rich smell and the mango can be used to make marinade for flavor is both sweet grilling meats or a dessert sauce. and sour. Mangoes are generally consumed fresh, but canned and preserved versions and juices of the fruit also are available.

Nutrient composition

Family Anacardiaceae Mangoes are high in vitamin A (beta- Scientific name Mangifera indica L. carotene) and vitamin C. Common name mango, mangot, manga ♥ High in vitamin A (beta-carotene) and vitamin C

Varieties SERVING SIZE: Mangoes are available in two main types, Mangoes are as popular in the tropics 1/2, raw (104 g) the Indian and the Indochinese (some- as the apple is in the United States. Most Nutrient Content times referred to as the Philippine). U.S. imports come from Mexico, with Between these two types, more than 100 smaller numbers from , Brazil, and Energy (kilocalories) 67 different varieties are grown worldwide. Peru. Puerto Rico produces most of the Water (%) 81 U.S. crop, and Florida and California Dietary fiber (grams) 2 produce the rest. Fat (grams) 0 Origin & botanical facts Carbohydrate (grams) 18 Worldwide, India is the leading pro- Protein (grams) 1 ducer and consumer of the fruit. Mexico Mangoes are indigenous to southeast Asia is second to India in production and is Minerals (mg) Calcium 10 and India. Around the 5th century B.C., the leading exporter of mangoes today. Iron 0 they were brought from India to other Pakistan, Indonesia, Thailand, and Brazil Zinc 0 parts of tropical Asia, from where their are also major producers. Manganese – cultivation spread to other parts of the Potassium 161 world. The Portuguese may have intro- Magnesium 9 Uses Phosphorus 11 duced the fruit to the New World when Vitamins (mg) they brought seeds and seedlings to Brazil. Vitamin A 403 RE From there, the mango found its way into Mangoes are picked for shipping while Vitamin C 29 Florida in the late 18th century. still firm and green. The ripe fruit yields Thiamin 0.1 The mango belongs to the same family to slight pressure and has an intense flow- Riboflavin 0.1 as the cashew and pistachio; it is a medium- ery fragrance. Partially ripe mangoes will Niacin 1 Vitamin B6 0.1 sized to large evergreen tree. Classified as ripen at room temperature in about 3 to Folate 14 μg a drupe (a fruit with a single seed), most 5 days. Ripe fruit will keep for 2 to 3 Vitamin E 1 popular commercial varieties of the fruit days in the refrigerator. Note: A line (–) indicates that the nutrient have been cultivated to be less fibrous and Sliced or cubed, mango is often value is not available. more flavorful than their predecessors. combined with papayas, bananas, and Fruits 189 Melons

Melons, sweet-flavored members of the family that includes squash, cucumber, Origin & botanical facts and gourds, come in an array of shapes, colors, sizes, and textures. They range in diameter from 3 inches to more than 3 feet. The skin may be white, green, Melons are believed to have originated in yellow, orange, tan, or even black and Africa, Persia, and India. Egyptian hiero- has a surface texture that is smooth, glyphics that date to 2400 B.C. provide ribbed, grooved, or netted. Inside evidence that melons have been cultivated the thick rind, the flesh may be and enjoyed for thousands of years. pink, red, orange, yellow, green, Melons were introduced by the Spanish or white and usually contains Moors to most of Europe and were later numerous seeds. introduced to the Americas in the late 15th century. The cantaloupe is thought to be named either for Cantaloup, a village in Family Cucurbitaceae southern France, or Cantaluppi, a papal Scientific name Cucumis melo (melon), summer residence near Rome, Italy. The Cucumis melo L. indorus (honeydew true cantaloupe is a European melon that melon), Cucumis melo var. reticulatus is not exported to the United States, and (cantaloupe), Citrullus lanatus (water- American “cantaloupes” are actually a melon) type of muskmelon. Common name melon, honeydew, cantaloupe (muskmelon), watermelon

Varieties SERVING SIZE: watermelon, Sweet melons are generally divided into rind is chartreuse-yellow with longitudinal 1/2 cup, diced (76 g) two broad categories, dessert melons and wrinkles, and the flesh is smooth, pale Nutrient Content watermelon. Dessert melons are further green, and subtly sweet. subdivided into smooth (or winter) The netted melons are generally oval Energy (kilocalories) 24 melons, a group that includes the hon- and range from 5 to 8 inches in diameter. Water (%) 92 eydew and casaba and the lesser known When ripe, the fruits have a raised “net- Dietary fiber (grams) 0 canary, Crenshaw, and Santa Claus; net- ting” on a smooth, grayish beige skin. Fat (grams) 0 Carbohydrate (grams) 5 ted melons, including cantaloupe (also The juicy, fragrant flesh is pale to bright Protein (grams) 0 known as muskmelon) and Persian orange and contains numerous white melon; and the much less familiar tropical seeds. Minerals (mg) Calcium 6 melons, including Haogen and Galia. Watermelons (Citrullus lanatus) aver- Iron 0 Popular melons include cantaloupe, age 15 to 35 pounds and may be round Zinc 0 honeydew, casaba, and watermelon. or oval. The rind may be two-toned green Manganese 0 Honeydew melons (Cucumis melo L. or gray-green and variegated or striped, Potassium 88 indorus) weigh 4 to 8 pounds and are and the sweet, juicy flesh (usually red, Magnesium 8 Phosphorus 7 characterized by a slightly oval shape and but also occasionally orange, yellow, or Vitamins (mg) smooth, creamy-yellow rind. Two types white) contains rows of shiny, black seeds, Vitamin A 28 RE of honeydew are available, those with although some newer varieties are seed- Vitamin C 7 green flesh and those with orange flesh. less. Over 200 varieties of watermelon Thiamin 0 The orange-fleshed varieties are similar exist, with some 50 varieties grown in the Riboflavin 0 to cantaloupe in flavor and texture. United States. Varieties tend to be local- Niacin 0 Vitamin B6 0.1 Casaba melon (Cucumis melo var.) is ized to specific regions. Smaller varieties Folate 2 μg globular with a pointed stem end and are referred to as Icebox or apartment- Vitamin E 0 usually weighs 4 to 7 pounds. Casaba size melons. 190 Part II: Encyclopedia of Foods

The watermelon appears to be native a canopy over the fruits. Although melons soups. Watermelon is always eaten fresh to Africa, where in ancient times the fruit can thrive in many kinds of soil, the high- or puréed to make a refreshing drink. The was valued as a source of portable water. est yields and the best melons are pro- rind is pickled to make a condiment, and Like the other melons, cultivation spread duced with fertile, well-drained, slightly in Asia the roasted seeds are eaten as a to India, China, and Egypt, where 5,000- acidic sandy or silt loam. A long, frost- snack similar to sunflower seeds. year-old pictures of watermelon adorn free season with ample sunlight, warm ancient tombs. By the 1600s, watermelons temperatures, and low humidity is ideal were cultivated in England, Spain, and for melons. With such climatic require- Nutrient composition beyond. Watermelons also may be native ments, it should not be surprising that in to North America, because early French the United States, all but a few varieties Honeydew melon is high in vitamin C explorers found American Indians culti- are grown only in the south. Florida, and is a good source of potassium. Water- vating the plants in the Mississippi Valley. Texas, Georgia, and California are the melon is high in vitamin C. Cantaloupe Thomas Jefferson grew watermelons at leading domestic producers. is high in vitamin C and is a good source Monticello, and during the Civil War the Melons are ready to harvest about 70 of vitamin B6 and vitamin A. Water- Confederate army boiled down water- to 120 days after seeds are sown. The melon is a source of lycopene, an antiox- melons to produce sugar and molasses. ripeness of honeydew melons is deter- idant that may help protect against cancer. Melons grow on annual vine plants mined solely by rind color. A change in that creep along the ground, attaining color from predominantly green to pre- lengths of 6 to 10 feet. Their leaves form dominantly white indicates the melons are ready for harvest. The maturity of cantaloupe is indicated by a thick, raised SERVING netting on the surface. In contrast, the SIZE: 1/4 medium SERVING ripeness of watermelons is difficult to cantaloupe (138 g) SIZE: 1/8 honeydew judge; however, mature melons tend to Nutrient Content melon (125 g) have a hollow ring, the spot on the melon Nutrient Content that touches the ground turns from white Energy (kilocalories) 48 to yellow, and the leaves closest to the Water (%) 90 Energy (kilocalories) 44 fruit dry and turn brown. Dietary fiber (grams) 1 Water (%) 90 Fat (grams) 0 Dietary fiber (grams) 1 Carbohydrate (grams) 12 Fat (grams) 0 Protein (grams) 1 Carbohydrate (grams) 11 Uses Minerals (mg) Protein (grams) 1 Calcium 15 Minerals (mg) Unripe melons can be ripened in a paper Iron 0 Calcium 8 Zinc 0 Iron 0 bag at room temperature. Because some Manganese – Zinc 0 melons readily absorb the odor of other Potassium 426 Manganese 0 foods even when uncut, they should be Magnesium 15 Potassium 339 wrapped with plastic if kept in the refrig- Phosphorus 23 Magnesium 9 erator for more than a day. Melons keep Vitamins (mg) Phosphorus 13 Vitamin A 444 RE Vitamins (mg) well in the refrigerator up to 1 week. Vitamin C 58 Vitamin A 5 RE Most melons can be used inter- Thiamin 0.1 Vitamin C 31 changeably in a variety of ways. They can Riboflavin 0.1 Thiamin 0.1 be sliced and, if desired, the flavor can be Niacin 1 Riboflavin 0 enhanced with lemon or lime juice. The Vitamin B6 0.2 Niacin 1 flesh can be cubed or scooped out and Folate 23 μg Vitamin B6 0.1 Vitamin E 0 Folate 8 μg mixed with other fruits to make a salad. Puréed melons also make toppings for ice Note: A line (–) indicates that the nutrient Vitamin E 0 value is not available. cream and can be used as a base for cold Fruits 191 Nectarine

Nectarines, often called “peaches without the fuzz,” are generally the same size, Baked nectarine halves can be served with shape, and color as their counterparts. However, nectarines tend to be sweeter, baked chicken or ham, and they make a and because their flesh is firmer than that of peaches, nectarines are less juicy. delicious dessert. The skin of a ripe nectarine is a brilliant, golden yellow with generous blushes of red. Because they contain a pit, Nutrient composition or “stone,” nectarines are classified as drupes. Nectarines are high in vitamin A (beta- carotene) and are a good source of vitamin Family Rosaceae C. The pit of the nectarine contains Scientific name Prunus persica var. amygdalin, a compound that is converted nectarina to cyanide in the stomach. Although not Common name nectarine likely, swallowing an occasional pit acci- dentally is not harmful. ♥ High in vitamin A (beta-carotene) ♥ A good source of vitamin C ♥ Contains phytochemicals that promote health

Varieties

Of the more than 150 varieties of began just over 130 years ago. These nec- nectarines, the most popular are Fantasia, tarines are available throughout the sum- SERVING SIZE: 1 medium, Summer Grand, Royal Giant, and May mer, reaching their peak in July and raw (136 g) Grand. Early nectarine varieties were August. Smaller quantities are imported Nutrient Content small and white-fleshed, and the skins from South America or the Middle East were uniformly green, red, or yellow. in winter and early spring. Energy (kilocalories) 67 Today’s modern cross-breeding techniques Water (%) 86 (in which nectarine varieties are cross- Dietary fiber (grams) 2 bred with one another and with peaches) Uses Fat (grams) 1 have yielded larger, more peach-like Carbohydrate (grams) 16 Protein (grams) 1 nectarines with a gold and crimson skin Slightly underripe nectarines can be and yellow flesh. ripened at room temperature in a paper Minerals (mg) bag. Ripe fruit should be refrigerated and Calcium 7 Iron 0 used within 5 days. Nectarines can be Zinc 0 Origin & Botanical Facts eaten out of hand or used in salads, in a Manganese 0 variety of fresh and cooked desserts, and Potassium 288 The nectarine is indigenous to Asia, from as a garnish for many hot and cold dishes. Magnesium 11 where it made its way to Europe and finally At breakfast, they can be eaten sliced and Phosphorus 22 Vitamins (mg) to the Americas. The name “nectarine” topped with yogurt and crunchy cereal, or Vitamin A 101 RE is thought to be a derivative of the name used as a topping for waffles, pancakes, Vitamin C 7 of the Greek god Nektar, and the juice or French toast. Because cooking softens Thiamin 0 of the fruit has been referred to as the the fruit and enhances its sweetness, nec- Riboflavin 0.1 “drink of the gods.” The nectarine is a tarines are sometimes used in recipes that Niacin 1 member of the rose (Rosaceae) family. require baking, grilling, broiling, or Vitamin B6 0 Folate 5 μg About 98 percent of the domestic crop poaching. Nectarines can be substituted Vitamin E 1 is grown in California, where cultivation in any dish that calls for peaches or apricots. 192 Part II: Encyclopedia of Foods

Although considered more of a condiment, the olive is an oblong fruit, slightly and flesh. The fourth method, developed pointed at one end, one-half to an inch in length. The edible skin is thin and and practiced solely in the United States, smooth in unprocessed fruits but can be smooth or wrinkled in processed fruits is the rapid soaking of ripe olives in lye, and varies from the yellow-green of unripe olives to dull green, followed by boiling in iron (for color preser- red, yellow, tan, rosy brown, and black, depending on vation) and canning, to produce the variety, ripeness, and method of processing. The familiar bland, soft black olive. skin covers flesh of the same color, enclosing a Unopened cans or jars of olives can be hard pit. The flavor of fresh olives is always stored at room temperature for up to 2 bitter, but the final flavor depends on both years. Loose olives and opened cans should variety and method of processing. be loosely covered with plastic wrap and refrigerated for no more than 2 weeks. Family Oleaceae Scientific name Olea europaea Common name olive Nutrient composition ♥ A source of monounsaturated fat Although olives are among the fruits with Varieties the highest fat content, it is mostly who later brought them to California. monounsaturated. (See the Appendix, The cultivated olive tree is a long-lived page 436, for other nutrients found in Olive varieties are usually divided by use evergreen that requires a mild climate with olives.) into table olives and those that are pressed warm summers and relatively cold winters. for oil. The oil varieties significantly out- Its relative drought resistance has enabled number the table varieties. it to thrive in the Mediterranean climate SERVING Table olive varieties grown in Greece and in California. Olive trees bloom in SIZE: 10 large ripe olives, 1/3 cup (44 g) include the slender, oval, purple to black May, producing delicate cream-colored Kalamata, the dark-green, cracked flowers, and the fruit is harvested from Nutrient Content naphlion, and the reddish Royal (Greek early autumn to winter. The Mediterranean black and oil-cured olives are the result countries account for 95 percent of the Energy (kilocalories) 51 Water (%) 80 of alternative methods of processing). world’s olive cultivation. Dietary fiber (grams) 1 Italy grows the brownish black Gaeta, the Fat (grams) 5 tartly flavored Sicilian Green, the tan Carbohydrate (grams) 3 Calabrese, the firm black Lugano, and Uses Protein (grams) 0 the piquant brown-black . France Minerals (mg) Calcium 39 produces the tiny brown Nicoise. Table Fresh olives contain tannins that render Iron 1 olives grown in the United States include them inedible; hence, all olives are Zinc 0 the Manzanilla, Sevillano, and Mission. processed or cured. Table olives are Manganese 0 processed by four methods. With the Potassium 4 Spanish method, unripe olives are fer- Magnesium 2 Origin & botanical facts mented in brine for up to 7 months. The Phosphorus 1 Sodium 380 brine-soaking method is used on Italian Vitamins (mg) The olive is one of the oldest known cul- and Greek olives such as Kalamatas, often Vitamin A 18 RE tivated fruits; cultivation of what had added to Greek salads. Brief soaking (1 Vitamin C 0 been wild olive trees predates recorded to 2 weeks) produces crunchy olives, and Thiamin 0 history and probably began on the Greek prolonged soaking (a month or more) Riboflavin 0 Niacin 0 peninsula of Attica. In the early 18th results in chewier, sweeter olives. A third Vitamin B6 0 century, Spanish explorers brought olive method, typically used in Greece, involves Folate 0 μg cuttings to Peru, from where they were packing and aging olives in salt or oil, Vitamin E 1 carried to Mexico by Franciscan monks, which produces olives with shriveled skins Fruits 193 Orange

The orange is a reddish yellow, round fruit of the citrus family with a rich, juicy good guide to quality because some pulp that varies in flavor from very sweet to sour. The pulp of the orange is a oranges are artificially colored to preserve segmented ball, each segment wrapped tightly in a thin semi-opaque membrane shelf life and to enhance appeal and called the albedo. The flesh is encased in a sturdy, glossy skin composed marketability. of two layers. The outer layer, called the zest, has a The fruit is a great snack, although pungent but pleasant fragrance, and the inner most Americans consume oranges in the layer, called the pith, is white, spongy, form of juice. Oranges are a versatile and bitter. Although some varieties cooking ingredient. The skin is used are seedless, most have seeds. commercially in candy and is the base for various liqueurs and cordials. Family Rutaceae Scientific name Citrus aurantium L., Citrus sinensis L. Nutrient composition Common name orange, sweet orange, sour orange Oranges are high in vitamin C and are a ♥ High in vitamin C good source of folate. Oranges (but not ♥ A good source of folate and fiber their juice) are good sources of fiber. Both contain antioxidants that promote health. ♥ Contains antioxidants that promote health

Varieties SERVING “fragrant.” The orange is a native of SIZE: 1 medium, There are two common types of oranges: Southeast Asia. The seeds and seedlings raw (131 g) the sweet orange, which is the more of this golden fruit were brought to the Nutrient Content common, and the sour orange. The sour New World by European conquerors orange has a thick skin and is used pre- around 1520. By the 1820s, the orange Energy (kilocalories) 62 dominantly in making marmalades and was a flourishing crop in Florida. Water (%) 87 liqueurs. The sweet varieties are prized Oranges survived the severe freeze dur- Dietary fiber (grams) 3 both for eating and for their juice. The ing the winter of 1894-1895 to become Fat (grams) 0 Carbohydrate (grams) 15 two most common varieties of sweet the most popular fruit in the United Protein (grams) 1 orange are the navel and the Valencia. States after apples and bananas. The navel orange has a thick, easy-to-peel Oranges grow best in areas that have Minerals (mg) Calcium 52 skin, is seedless, and has a mild flavor. a subtropical to semitropical climate. The Iron 0 Valencia oranges are more commonly orange tree is a lush evergreen that thrives Zinc 0 known as juice oranges because of their in warm climates and can simultaneously Manganese 0 abundant juice content and thinner skin, produce flowers, fruit, and foliage. For Potassium 237 which makes them easy to squeeze. Other this reason, it is nicknamed the “fertility Magnesium 13 sweet oranges include the blood orange, Phosphorus 18 tree.” When in full bloom, the tree has a Vitamins (mg) with its red pulp, and the Jaffa, imported fragrant smell. Vitamin A 28 RE from Israel. Vitamin C 70 Thiamin 0.1 Uses Riboflavin 0.1 Origin & botanical facts Niacin 0 Vitamin B6 0.1 Oranges may keep up to 7 days in the Folate 40 μg The name orange, “naranga” in Sanskrit, refrigerator or in cool room temperatures Vitamin E 0 comes from the Tamil “naru” and means in ventilated areas. Skin color is not a 194 Part II: Encyclopedia of Foods Papaya

Papayas are round to oval fruits that have temperature permanently halts the ripen- a smooth, thin skin. When ripe, papayas ing process, unripe fruits should not be have yellow skin and firm, sweet flesh that refrigerated. ranges from yellow-orange to salmon pink. Papaya is usually eaten raw. Its cool, Numerous tiny black seeds are clustered in bland flavor complements spicy foods. the center of the fruit. Green papayas contain latex and should not be eaten raw, but they can be cooked Family Caricaceae and used in salsa or added to stews and Scientific name Carica papaya soups. Papayas cannot be used in gelatin Common name papaya, tree melon desserts because an enzyme in the fruit prevents the gelatin from solidifying. ♥ High in vitamin C

Nutrient composition Varieties Papayas are high in vitamin C and contain Of the two types of papayas, Hawaiian beta-cryptoxanthin, a phytochemical that and Mexican, the Hawaiian is the smaller, promotes health. pear-shaped type that is generally found thin, cylindrical, non-woody trunk is in supermarkets. A whole Hawaiian papaya topped off by spiraling leaves that contain weighs about a pound. The Mexican five to nine main segments each. All parts papaya is usually larger and more elon- of the plant contain large amounts of gated, often weighing up to 10 pounds. latex. The fruits, which hang from short, SERVING This variety usually has darker flesh and, thick peduncles at the base of the leaves, SIZE: although the flavor is less intense than are usually harvested at color break (when 1/4 medium (76 g) that of its Hawaiian counterpart, it is still a streak of yellow appears in the green) Nutrient Content quite juicy and delicious. Mexican and should still exhibit some green in the varieties include Mexican Yellow and supermarket. Energy (kilocalories) 30 Mexican Red, named for the flesh color. Papaya plants exist in one of three sex Water (%) 89 The most common Hawaiian variety is types: male, female, and hermaphrodite. Dietary fiber (grams) 2 called the Solo. Male plants have tubular flowers but bear Fat (grams) 0 Carbohydrate (grams) 8 no fruit. Female plants have round flowers Protein (grams) 0.5 and bear round fruits. Hermaphrodite Origin & botanical facts plants have characteristics of both male Minerals (mg) Calcium 18 and female flowers and produce the pear- Iron 0 Although the papaya is native to southern shaped fruit that is preferred by consumers. Zinc 0 Mexico and Central America, it is now Some plants produce flowers of more than Manganese 0 grown in every tropical and subtropical one sex type, depending on climatic factors. Potassium 196 country. Brazil is the leading producer of High temperatures seem to favor male Magnesium 8 Phosphorus 4 papayas in the world, dominating exports flowers. Papaya seeds can remain viable for Vitamins (mg) to Europe. Mexico is the largest supplier years if storage conditions are dry and cool. Vitamin A 22 RE of papayas to the United States and Vitamin C 47 Canada. The United States crop is con- Thiamin 0 centrated in Hawaii and is used to supply Uses Riboflavin 0 papayas to Japan and Canada. Niacin 1 Vitamin B6 0 Technically an herb, the papaya tree Papayas ripen in 3 to 5 days at room tem- Folate 29 μg can grow to 10 or 12 feet in height. perature, and ripe fruit can be stored in Vitamin E 1 Mexican varieties are usually taller. A the refrigerator for a week. Because cold Fruits 195 Passion Fruit

Shaped like an egg, the passion fruit ranges from 2 to 8 inches long. As the fruit fruits can be refrigerated up to 1 week. ripens, the inedible leathery skin, which can be purple or yellow, darkens, The fruit’s pulp can be eaten plain or wrinkles, and becomes brittle. The yellow pulp has a jelly-like consistency and spooned over ice cream, cakes, and other contains many edible grape-sized, flesh-covered, black desserts. Passion fruit also makes delicious seeds that are somewhat like those of a pomegranate. jams and jellies, to which the seeds add The pulp’s flavor is sweet-tart and lemony, a crunchy texture. The fruit also can be and it is highly fragrant. pressed to extract a highly fragrant juice that adds a pleasant flavor to beverages such as iced tea, punch, and cocktails. Family Passifloraceae Scientific name Passiflora edulis Common name passion fruit, granadilla Nutrient composition ♥ High in vitamin C ♥ A good source of vitamin A Passion fruit is high in vitamin C and (beta-carotene) dietary fiber if the seeds are consumed along with the pulp. In addition, it is a ♥ High in fiber good source of vitamin A (beta-carotene). free climates. In addition to South America, New Zealand, Africa, the West Varieties Indies, Malaysia, and the United States also grow passion fruit. California and SERVING With more than 400 varieties, about 30 Florida account for the majority of SIZE: 4 fruits, raw (72 g) of which are edible, passion fruits are domestic production of the purple vari- (pulp only) divided into three main categories: pur- eties, whereas Hawaii produces mainly Nutrient Content ple passion fruit (Passiflora edulis Sims), the yellow varieties. As a commercial item, yellow passion fruit (P. edulis f. flavicarpa fresh passion fruit is currently considered Energy (kilocalories) 68 Deg.), and giant granadilla (P. quadrang- a specialty, low-volume item in the United Water (%) 73 ularis L.). The purple varieties bear dark States. The fruit is more commonly used Dietary fiber (grams) 8 purple to black fruits that are about 2 as an ingredient in commercial food and Fat (grams) 0 inches long. The yellow varieties bear drink products. Carbohydrate (grams) 16 Protein (grams) 2 slightly longer (about 2 1/2 inches) deep- The plant is a vigorous, climbing vine yellow fruits. Less commonly found are that can grow 15 to 20 feet a year once Minerals (mg) Calcium 8 fruits of the giant granadilla varieties, established. Each fruit develops from a Iron 0 which can reach 8 inches in length. single fragrant flower that is 2 to 3 inches Zinc 0 wide with green and white petals. The Manganese – fruits quickly turn from green to purple Potassium 252 Origin & botanical facts (or yellow) when ripe and fall to the Magnesium 20 ground within a few days. They can be Phosphorus 48 Vitamins (mg) Passion fruit is native to the South picked from the vine when ripe or Vitamin A 52 RE American tropics. Spanish missionaries, harvested off the ground. Vitamin C 20 upon discovering the plant in South Thiamin 0 America, are said to have given the fruit Riboflavin 0 its name, because its flowers resembled Uses Niacin 1 Vitamin B6 0 instruments of the Passion and crucifix- Folate 12 μg ion of Christ, such as the crown of thorns, When ripe, passion fruits are heavy with Vitamin E 1 hammers, and nails. wrinkled skin. Fruits that are heavy and Note: A line (–) indicates that the nutrient Being a tropical to subtropical fruit, firm should be chosen. Unripe fruits can value is not available. the passion fruit is best grown in frost- be left at room temperature to ripen. Ripe 196 Part II: Encyclopedia of Foods Peach

Peaches are round to oblong with a slight tip. Because of the hard seed, or Uses “stone,” at their core, they are known as a “stone fruit,” or drupe. The fuzzy skin of peaches is the only characteristic that distinguishes them in appearance from Peaches that are slightly soft to firm when the smooth-skinned nectarine. Ripe peaches can assume a range of colors from pressed and are free of blemishes or soft creamy-white to light-pink, yellow, orange, and spots should be chosen. To hasten the red. The flesh also can range from a pinkish ripening process, underripe peaches can white to an intense yellow-gold. The be left in a loosely closed paper bag at firmness and juiciness of a peach depend room temperature for 2 to 3 days. Once largely on variety and on the ripe, they can be kept at room tempera- degree of ripeness. ture for about 3 to 4 days or slightly longer in the refrigerator. For cooking purposes, the skin of a peach can be easily peeled by blanching for 30 seconds. Family Rosaceae Scientific name Prunus persica Common name peach Nutrient composition ♥ A good source of vitamin A (beta-carotene) and vitamin C Peaches are a good source of vitamin A (beta-carotene) and vitamin C. explorers brought the plant to the New World, where Spanish missionaries Varieties planted the trees in California. Since the SERVING early 1800s, peaches have been grown SIZE: 1 medium peeled, Peaches are generally classified into one commercially in the United States, which raw (98 g) of two categories: “freestone” or “cling- now produces one-fourth of the world’s Nutrient Content stone,” although some are also considered market crop. Other major producers of “semi-freestone.” Freestone peaches, the peaches include Italy, Greece, and China. Energy (kilocalories) 42 ones more commonly available, are those Georgia was once the largest producer of Water (%) 88 whose pits are easily removed, whereas peaches in the United States, earning it Dietary fiber (grams) 2 the pit of clingstones is enmeshed within the nickname “Peach State.” Today, the Fat (grams) 0 Carbohydrate (grams) 11 the flesh. Both freestone and clingstone fruit is grown in more than 30 states, and Protein (grams) 1 peaches have numerous varieties that California is the largest producer. Peaches differ in skin color, flesh color, firmness, are related to other deciduous flowering Minerals (mg) Calcium 5 and juiciness. Two of the most popular fruit trees, including plum, cherry, Iron 0 varieties of yellow-fleshed freestone apricot, and almond. Although origi- Zinc 0 peaches are Elegant Lady and O-Henry. nally grown only in moderate climates, Manganese 0 Other varieties include the Hale, Rio Oso the many new varieties make it possible Potassium 193 Gem, and Elberta. for peaches to be grown throughout Magnesium 7 Phosphorus 12 much of the United States. Vitamins (mg) Standard trees may grow as high as 30 Vitamin A 53 RE Origin & botanical facts feet and can live up to 40 years. Some Vitamin C 6 dwarf varieties may reach no more than 3 Thiamin 0 A native of China, where they have been feet. Beautiful flowers, ranging from pale Riboflavin 0 grown for more than 2,500 years, peaches pink to red, appear in the spring and give Niacin 1 Vitamin B6 0 were once revered as a symbol of longevity way to fruits that usually ripen in mid- Folate 3 μg and immortality. The fruit made its way summer. An 8- to 10-year-old tree can Vitamin E 1 to Europe by way of Persia. Spanish produce up to 6 bushels of fruit annually. Fruits 197 Pear

Pears are bell-shaped fruits, wide and round at the bottom, narrowing toward the Uses stem; however, some varieties are nearly round. Pears range in size from less than 1 inch to 3 inches in diameter. They have a smooth, thin skin that may be green, Firm pears, such as the Bosc, are best for yellow, brown, or red when ripe. The juicy, sweet flesh is usually white with a baking and poaching. Because pears are tinge of yellow. The flesh of some pears is sandy in picked while still green, they should be texture. Enclosed within the flesh is a cartilaginous ripened at room temperature until the core that contains as stem end yields slightly to pressure. Once many as 10 seeds. ripe, pears should be refrigerated. Sliced pears should be sprinkled with lemon juice to prevent browning.

Family Rosaceae Scientific name Pyrus communis Nutrient composition (common or European pear), Pyrus pyrifolia (Asian pear) Raw pears (with the skin on) are a good Common name pear, common pear, source of vitamin C and dietary fiber. European pear, Asian pear, sand pear ♥ A good source of dietary fiber and vitamin C

Varieties SERVING Origin & botanical facts SIZE: 1 medium, raw, with skin (166 g) Hundreds of pear varieties, varying in Nutrient Content shape, size, color, texture, flavor, aroma, Native to the northern regions of central

and time of ripening, grow throughout the Asia, pears have been cultivated for more Energy (kilocalories) 98 world. In the United States, the four main than 3,000 years. Pear trees were intro- Water (%) 84 varieties are the Bartlett, Anjou, Bosc, and duced to North America by the early Dietary fiber (grams) 4 Comice. The Bartlett, the most popular colonists, who brought cuttings from Fat (grams) 1 summer pear, is the principal variety used European stock. The largest producers of Carbohydrate (grams) 25 for canning and the only variety sold dried. pears today are China, Italy, Russia, and Protein (grams) 1 Bartletts are large, juicy, fragrant, and sweet the United States. California, Oregon, Minerals (mg) and turn from dark-green to golden-yellow and Washington account for 98 percent of Calcium 18 Iron 0 when ripe. A red-skinned strain called the the United States pear crop. Pears are Zinc 0 Red Bartlett is also available. Blander in closely related to apples in that both are Manganese 0 taste are Anjou pears, which are oval with pome fruits (fruits with a distinct seed- Potassium 208 smooth yellow-green skin and a creamy containing core) and members of the rose Magnesium 10 flesh. The Anjou is the most abundant family. However, pear trees tend to be Phosphorus 18 winter pear. Bosc pears have dull, reddish more upright than apple trees (commer- Vitamins (mg) Vitamin A 3 RE brown skin and very firm flesh. Reputedly cially grown trees are usually pruned to Vitamin C 7 the most flavorful and sweetest variety is about 20 feet high). Ideal growing con- Thiamin 0 the Comice, which is squat in shape with ditions require a combination of warm Riboflavin 0.1 dull-green skin. A variety that is growing days, cool nights, rich volcanic soil, and Niacin 0 in popularity is the Asian pear (also known ample water. Between 100 and 170 days Vitamin B6 – Folate 12 μg as the Oriental pear, Chinese pear, or are required from bloom to harvest. Like Vitamin E 1 Japanese pear). Asian pears are crunchier bananas and avocados, pears are usually Note: A line (–) indicates that the nutrient than the common pears, round, and golden picked before they are fully ripe, because value is not available. brown to yellow-green. they do not ripen well on the tree. 198 Part II: Encyclopedia of Foods Persimmon

The persimmon, sometimes called the “apple of the Orient,” is a spherical or Uses acorn-like, smooth-skinned fruit that ranges from a light yellow-orange to a brilliant orange-red. Unripe fruit will ripen in a few days at Persimmons vary from 1 to more than 3 room temperature. Ripe fruit can be inches in diameter. Except for the refrigerated 2 to 3 days. Freezing astrin- seeds, the entire fruit is edible. gent persimmons and thawing them the next day also may help remove some of the astringency. Persimmons can be added to cakes, Family Ebenaceae cookies, rolls, and breads. Persimmon Scientific name Diospyros kaki (Oriental pulp is used to make preserves, beer, and persimmon), Diospyros virginiana brandy. Puréed persimmon can be used (native persimmon) as a sauce for poultry or dessert. Common name persimmon, Oriental persimmon, Japanese persimmon, kaki Nutrient composition ♥ High in vitamin A (carotenes) Origin & Botanical Facts ♥ A good source of vitamin C and fiber Japanese persimmons are an excellent The Oriental persimmon, cultivated for source of vitamin A (carotenes) and are centuries in China and later brought to a good source of vitamin C and fiber. Japan and , was introduced to California in the 1870s. The U.S. Varieties Department of Agriculture imported SERVING persimmon trees to Florida and Georgia. SIZE: 1/2 persimmon, Persimmons are divided into two types, In contrast, native persimmons have raw (84 g) based on flavor and texture. The astringent flourished over much of what is now the Nutrient Content type is inedible until it ripens and continental United States for centuries. becomes soft, and the non-astringent type American Indians dried the fruit to eat Energy (kilocalories) 59 can be eaten while it is underripe and throughout the winter. Water (%) 80 crisp. The astringent varieties are har- The Oriental persimmon is a droop- Dietary fiber (grams) 3 vested while still firm and allowed to ripen leafed deciduous tree that can attain a Fat (grams) 0 Carbohydrate (grams) 16 fully and soften. Astringent persimmons height and width of about 25 feet. Protein (grams) 0 can ripen off the tree when stored at room Because the tree is relatively cold-sensitive, temperature. Non-astringent varieties it is grown only in the Deep South. The Minerals (mg) Calcium 7 are harvested when they are fully colored native persimmon can reach heights of 30 Iron 0 and ripe. Persimmons are also divided to 40 feet and is more tolerant of poor Zinc 0 into two classes by their origin: Japanese soils and cold than the Oriental type. Manganese 0 and American. Although Japanese per- Oriental persimmon trees are self- Potassium 135 simmons exist in both astringent and pollinating and also can produce seedless Magnesium 8 Phosphorus 14 non-astringent varieties, they tend to be fruits from unfertilized flowers. The incon- Vitamins (mg) less astringent than American. The most spicuous flowers are cream-colored or pink. Vitamin A 182 RE common variety of persimmon available The fruit is in season from October to Vitamin C 6 in the United States is the Hachiya, an February. Native persimmons are not self- Thiamin 0 astringent Japanese persimmon that is pollinating. Their flowers range from Riboflavin 0 large and acorn-shaped. A popular non- white to yellow and appear in May. The Niacin 0 Vitamin B6 0.1 astringent Japanese variety is the Fuyu, fruit appears in September, but it does not Folate 6 μg which is smaller than the Hachiya and ripen until the weather cools. Oriental Vitamin E 0 shaped like a . and native varieties cannot cross-pollinate. Fruits 199 Pineapple

The pineapple is a cylindrical fruit that is approximately cannot be added to gelatin, yogurt, or 4 to 8 inches in diameter and can reach a length of cottage cheese because the fruit contains 12 inches, weighing up to 10 pounds. It has a a digestive enzyme called bromelain that waxy, tough rind covering a juicy flesh that can break down the protein in milk, meat, surrounds a fibrous core. The flesh and gelatin and makes these foods watery. and core range from nearly white However, bromelain is degraded by heat, to yellow, and the flavor is so canned or boiled pineapple can be used a combination of apples, instead. Because of this enzyme activity, strawberries, and peaches. fresh pineapples are often used in mari- nades to tenderize meats and poultry, although meat that is allowed to sit in the Family Bromeliaceae pineapple marinade for too long can turn Scientific name Ananas comosus mushy. Common name pineapple ♥ High in vitamin C Nutrient composition Varieties with large, waxy, pointed leaves. Each Pineapple is high in vitamin C and contains plant bears one fruit in the center, and each phytochemicals that promote health. Three varieties of fresh pineapple are avail- pineapple is actually the result of the able in the United States. The popular fusion of many individual fruits. Unlike Smooth Cayenne, from Hawaii, weighs 3 most other fruits (with the exception of to 5 pounds, and its flesh ranges from pale some melons), pineapples do not have a SERVING yellow to yellow. The Red Spanish is nearly reserve of starch that converts to sugar after SIZE: 1/2 cup, diced, square and has a tougher shell that makes harvest. Instead, the starch is stored in the raw (78 g) it well suited to shipping. Its flesh is pale stem of the plant and enters the fruit as Nutrient Content yellow and has a pleasant aroma. Weighing sugar just before it ripens completely. As up to 10 pounds, the Sugar Loaf is the a result, the fruit will not become any Energy (kilocalories) 38 largest of the three varieties. Its white flesh sweeter after harvest, so growers must Water (%) 87 lacks the woodiness often found in the core allow the pineapple to ripen on the plant Dietary fiber (grams) 1 of other varieties. to maximize the sugar and juice content Fat (grams) 0 Carbohydrate (grams) 10 of the fruit. Protein (grams) 0 Origin & botanical facts Minerals (mg) Uses Calcium 5 Iron 0 The pineapple is indigenous to southern Zinc 0 Brazil and Paraguay. Columbus encoun- When selecting a pineapple, choose one Manganese 1 tered the pineapple on his 1493 journey with fresh, green leaves and no obvious Potassium 89 to the Caribbean and took it back to soft or brown spots, especially at the base. Magnesium 11 Europe, from where it spread to many Phosphorus 5 When ripe, the rind can be dark green, Vitamins (mg) other parts of the world on ships that yellow, or reddish yellow; however, most Vitamin A 2 RE carried it as protection against scurvy, a pineapples on the market are already ripe, Vitamin C 12 disease caused by a deficiency of vitamin regardless of their color, and should be Thiamin 0.1 C. The name is derived from piña, a refrigerated in a plastic bag after purchase. Riboflavin 0 name given by the Spanish, who thought Freshly cut pineapple may be kept, sealed Niacin 0 Vitamin B6 0.1 that the fruit resembled a pinecone. airtight, in the refrigerator for up to a week. Folate 8 μg Pineapples do not grow on trees. They Pineapples are consumed fresh and Vitamin E 0 grow on a plant that is technically an herb, canned and as juice. Fresh pineapple 200 Part II: Encyclopedia of Foods Plum

The plum is a drupe, a fruit with a single pit that is related to the peach, nec- Uses tarine, and apricot. However, whereas only two or three varieties of those exist, plums are available in a wide variety of shapes, sizes, and colors. Plums grow in The majority of plums are eaten fresh. clusters and have smooth, richly colored skins. The thousands of varieties identified Plums are a nutritious, low-calorie food worldwide range from 1 to 3 inches in diameter, in flavor from sweet to tart, and that can be eaten out of hand or added in skin color from yellow to green, red, purple, to fruit salads, baked goods, compotes, and indigo blue. and meat dishes. Plums also can be made into jams, purées, or sauces. A famous Family Rosaceae food prepared from plums is the Chinese Scientific name Prunus domestica, Prunus salicina plum sauce, also known as duck sauce. Common name plum Puréed prunes make a good substitute for butter and other fat in baked goods. ♥ Plums are a good source of Prunes are also made into juice. vitamin C ♥ Prunes (dried plums) are a good source Nutrient Composition of vitamin A (carotenes) and fiber and contain isatin, a natural laxative Plums are a good source of vitamin C. Varieties Prunes are a good source of vitamin A (carotenes) and fiber. (See the Appendix, are sold fresh and are called fresh prunes page 436, for the nutrient content of prunes Of the more than 1,000 varieties of plums or purple plums. [dried plums].) in Europe and 140 in North America, about 20 dominate the commercial supply SERVING of plums in the United States, most of Origin & botanical facts SIZE: which are Japanese or European varieties. 1 medium, raw (66 g) The Japanese types have juicy yellow or Although plums are native to several tem- Nutrient Content reddish flesh and skin colors that range perate regions around the world, including from crimson to black-red. The Santa North America, early colonists brought Energy (kilocalories) 36 Rosa and Red Beaut are two of the more European varieties with them that sup- Water (%) 78 popular Japanese varieties. European planted native American plums. In the Dietary fiber (grams) 1 plums, or Prunus domestica, are smaller, late 19th century, dozens of varieties from Fat (grams) 0 Carbohydrate (grams) 9 denser, and less juicy than their Japanese Europe and Asia were cultivated in the Protein (grams) 1 counterparts. Their skin color is always United States, primarily in California. blue or purple, and their pits are usually One of the most influential plum breeders Minerals (mg) Calcium 3 freestone, which means that they separate was the famed horticulturist Luther Iron 0 easily from the flesh. Among the better- Burbank, who in 1907 developed the Zinc 0 known varieties are Italian, President, Santa Rosa variety, which now accounts Manganese 0 Empress, Stanley, and Tragedy. In the for about a third of the total domestic Potassium 114 United States, the bulk of European crop. The California French plum is a Magnesium 5 Phosphorus 7 plums are grown in the Pacific Northwest, descendant of the first prune plums Vitamins (mg) but some varieties are successfully culti- brought to California from France by Vitamin A 21 RE vated in the eastern states. With its firmer Louis Pellier in the 1850s. The domestic Vitamin C 6 flesh and higher sugar and acid contents, plum season extends from May to Thiamin 0 the European variety is best suited for October, beginning with the Japanese vari- Riboflavin 0.1 prunes (also called dried plums). The eties and ending with the European types. Niacin 0 Vitamin B6 0.1 most common variety of plum used for Today, about 70 percent of the world’s Folate 1 μg prunes is the California French, also known prune supply and nearly 100 percent of Vitamin E 0 as d’Agen. A few varieties of prune plums domestic prunes come from California. Fruits 201 POMEGRANATE

The pomegranate is a round fruit the size of a large orange with a protruding be substituted for raisins in cakes. crown and smooth, leathery skin that can range from red to yellowish pink. Each Grenadine, a light syrup made from fruit contains hundreds of ruby-colored seeds that are individually encased pomegranates, is used as a flavoring in in a translucent, red, juicy pulp that is sweet to tart. cocktails, soft drinks, and confections. The seeds are packed into compartments that are Pomegranate molasses is a popular ingre- separated by cream-colored, bitter-tasting dient in Mediterranean and Middle membranes. Both the seeds Eastern cooking. Aside from the fruit’s and pulp are edible. culinary uses, crushed pomegranate flowers produce a brilliant red dye. The bark is used in tanning and is the source of the yellow hue of Moroccan leather. Family Punicaceae Scientific name Punica granatum Common name pomegranate, Nutrient composition , granada, Chinese apple ♥ A good source of potassium and Pomegranates are a good source of potas- vitamins C and B 6 sium and vitamins C and B . granate is a crop of minor commercial 6 importance. Varieties The pomegranate plant is a dense, deciduous shrub that can grow up to 12 SERVING SIZE: There are three kinds of pomegranates: feet in height. Crimson flowers are borne 1 fruit (154 g) one that is very sour and two that are on slender, somewhat thorny branches Nutrient Content sweet. The sour type is used in place of that have glossy, dark-green leaves about unripe grapes to make juice, and the sweet an inch long. The plant grows best in Energy (kilocalories) 105 types are eaten as a dessert. In addition, subtropical climates but can tolerate sub- Water (%) 81 some nonfruiting varieties are grown freezing temperatures. If grown from seed, Dietary fiber (grams) 1 purely for their double flowers, and a plants begin to fruit after 3 to 4 years. Fat (grams) 0 dwarf variety has been developed that Carbohydrate (grams) 26 grows only 2 to 3 feet tall and makes a Protein (grams) 1 decorative container plant. Uses Minerals (mg) Calcium 5 Pomegranates are available in the United Iron 0 Origin & botanical facts Zinc 0 States only from October to December. Manganese – Fruits should be heavy for their size and Potassium 399 The pomegranate is a fruit with a color- plump, as if bursting, with a slightly soft Magnesium 5 ful history. The name is derived from the crown and shiny skin. The fruit can be Phosphorus 12 Old French terms “pome,” for “apple,” refrigerated for up to 2 months or stored Vitamins (mg) Vitamin A 0 RE and “grenate,” for “many-seeded.” Native in a cool, dark place for about a month. Vitamin C 9 to southeastern Europe and Asia, pome- The pomegranate is rather labor-inten- Thiamin 0 granates have long been celebrated in art sive to eat. After the skin has been peeled, Riboflavin 0 and literature. The seeds have been a the seeds can be removed individually, or Niacin 1 Hebrew symbol of fertility since biblical the fruit can be cut in half and the seeds Vitamin B6 0.2 times, and the fruit once formed part of scooped away from the membrane with Folate 9 μg Pantothenic acid 1 the decoration on the pillars of King a spoon. The seeds also can be used as a Vitamin E 1 Solomon’s temple. In the 16th century, garnish for desserts and in salads or pressed Note: A line (–) indicates that the nutrient Spanish missionaries brought the plant to make a refreshing drink. Used as a value is not available. to the New World. Currently, the pome- in northern India, dried pomegranate can 202 Part II: Encyclopedia of Foods Prickly Pear

Two to 4 inches long and shaped like an egg, the prickly pear has a coarse, thick ripe, the fruits yield when gently pressed. skin that can be yellow, orange, pink, magenta, or red, depending on the variety. Ripe fruits can be stored in a perforated The inedible skin is dotted with tubercles that have small, plastic bag in the refrigerator up to 2 days. almost invisible spines capable of pricking the skin. Prickly pears are refreshing when The prickly pear’s flesh is mildly sweet, juicy, and eaten with a sprinkle of lime or lemon fragrant and contains numerous edible, small, juice. They can be diced and used to top crunchy seeds. Like the skin, the flesh can ice cream, sorbet, yogurt, and various range from yellow to dark red. desserts, or they can be puréed to make marmalade and dessert sauces. The pads (nopales), which are served as a vegetable, Family Cactaceae can be cut into pieces, steamed or stewed, Scientific name Opuntia ficus-indica and added to omelets, salads, and soups. Common name prickly pear, Indian fig, nopal, nopalitos, Sharon’s fruit ♥ High in vitamin C and magnesium Nutrient composition ♥ A good source of fiber Prickly pears are high in magnesium and Growing up to 15 feet high, the plant has vitamin C and are a good source of fiber. no real leaves; the segmented, flat, oval- Varieties shaped pads serve as both leaves and water-storage organs. These pads are SERVING The genus Opuntia contains as many as covered with sharp spines. In midsum- SIZE: 1,000 species, most of which bear edible mer, brilliant flowers bloom along the 1 fruit, raw (103 g) fruits. Commonly cultivated as a source edges of the pads, from which fleshy fruits Nutrient Content of food are varieties of the species develop. The plants are easily propagated Opuntia ficus-indica. Other species are by detaching the pads and planting them Energy (kilocalories) 42 planted for purely ornamental purposes. in soil. Roots form quickly, and new Water (%) 88 plants soon become established. Some Dietary fiber (grams) 4 prickly pears harbor an interesting para- Fat (grams) 1 Origin & botanical facts site, the cochineal, a red insect less than Carbohydrate (grams) 10 Protein (grams) 1 an eighth-inch long that is the source of Species of the genus Opuntia are believed a brilliant red dye. Along with the cactus Minerals (mg) to have originated in central Mexico and that harbors the insect, the technique of Calcium 58 Iron 0 the Caribbean. Since pre-Columbian isolating the dye was brought back to Zinc 0 days, American Indians have collected Europe by the conquistadors. Manganese – the ripe fruits and tender stems, or “pads,” Potassium 227 for use as a food source and the older pads Magnesium 88 for livestock feed. Spanish explorers intro- Uses Phosphorus 25 duced the plants to Spain, from where Vitamins (mg) Vitamin A 5 RE they were brought to North Africa by the Although commercially sold prickly pears Vitamin C 14 Moors. Today, the plant is grown world- have already had their spines removed, Thiamin 0 wide in areas with a moderate climate. caution should still be used when han- Riboflavin 0.1 Prickly pear is the national fruit of Israel, dling the fruit. If the spines have not Niacin 0 where it is called Sharon’s fruit. been removed, they should be scraped off Vitamin B6 0.1 Folate 6 μg The prickly pear plant is a perennial carefully with a knife or rubbed off with Vitamin E 0 of the cactus family that prefers a hot, dry a towel. The skin should be peeled before Note: A line (–) indicates that the nutrient environment and, like other cacti, can consumption. Immature fruits can be value is not available. withstand long periods of drought. left at room temperature to ripen. When Fruits 203 Pummelo

The pummelo is a pear-shaped citrus fruit that comes in a variety of sizes and colors and is believed to be the ancestor of the grapefruit. Normally between 4 and 7 inches in diameter (about the size of a cantaloupe), the pummelo can grow to the size of a large watermelon and weigh up to 20 pounds. The fruit is covered by a soft, easily peeled rind that may be half an inch or more in thickness and ranges from yellow to pink. Thick membranes separate the inner segments of this fruit. The flesh of the pummelo also varies from a light yellow to a dark pink. Although tart, the pummelo is sweeter (but firmer and less juicy) than grapefruit.

Family Rutaceae Scientific name Citrus grandis Common name pummelo, pomelo, pommelo, Chinese grapefruit, Shaddock SERVING ♥ High in vitamin C SIZE: 1/2 cup sections, raw (95 g) imported fruits are available at the market Nutrient Content Varieties from November through March. Energy (kilocalories) 36 Water (%) 89 Among the common varieties of pum- Dietary fiber (grams) 1 melo available in the United States are Uses Fat (grams) 0 the Chandler, Ichang, Red Shaddock, Carbohydrate (grams) 9 Reinking, Tresca, and Webber. Pummelos can be used in the same way as Protein (grams) 1 grapefruits. By themselves, they can be Minerals (mg) eaten as a breakfast fruit or a refreshing Calcium 4 Origin & botanical facts snack, or they can be added to fruit salads. Iron 0 Zinc 0 The thick rind and pith should be peeled Manganese 0 A native of Malaysia, the pummelo is a before use and the fruit sectioned like a Potassium 205 popular fruit in east, southeast, and south grapefruit or pulled into pieces. The skin Magnesium 6 Asia. It is believed to have been intro- and white pith of the pummelo are Phosphorus 16 duced to the West Indies by an English candied to make a traditional Chinese Vitamins (mg) sea captain named Shaddock, by whose treat. The fruit can be stored at room Vitamin A 0 RE Vitamin C 58 name this fruit is sometimes called. temperature for up to a week or up to 2 Thiamin 0 Pummelo trees are strictly tropical and weeks in the refrigerator. Riboflavin 0 grow only in frost-free regions. They Niacin 0 achieve heights of 15 to 30 feet, and the Vitamin B6 0 crown of the tree is round. Like other Nutrient composition Folate – Vitamin E – citrus trees, they bear fruit for many decades. Although the pummelo is not Like most citrus fruits, the pummelo is Note: A line (–) indicates that the nutrient value is not available. grown commercially in the United States, high in vitamin C. 204 Part II: Encyclopedia of Foods Quince

The quince is a member of the same family as apples and pears. The mature fruit temperature. Ripe quince, which is fra- ranges in size and shape from that of a small plum to that of a large pear, depend- grant, can be kept in a perforated plastic ing on variety. In cool, temperate climates, the quince’s rough, woolly rind bag in the refrigerator up to 2 weeks. develops a golden color when ripe. Because of the quince’s dry, hard texture Its firm, white flesh has a strong and its astringent flavor, it is better fragrance, but the fruit is hard consumed cooked than raw. Before being and sour and is generally cooked, quince must be peeled, cored (the inedible unless cooked. seeds contain a cyanide compound), and placed in a mixture of water and lemon juice to prevent discoloration. When Family Rosaceae cooked, the hard pulp of the fruit softens, Scientific name Cydonia oblonga turns pink, and takes on the texture of a Common name quince pear. The flavor becomes more mellow ♥ High in vitamin C and sweeter.

Nutrient composition Varieties Quince is high in vitamin C. The two most common varieties of by the goddess Venus. The quince American quince are the pineapple quince became a symbol of love and happiness, SERVING and the perfumed quince. The pineapple a symbolism that lasted into the Middle SIZE: quince is round and has a yellow skin and Ages. Quince was eaten at weddings, 1 fruit, raw (92 g) white flesh that is somewhat dry. The shared by brides and grooms as a token of Nutrient Content flavor is similar to that of pineapple. The their love. Medieval English manuscripts perfumed quince is the shape of a small contain recipes mentioning “char de Energy (kilocalories) 52 football and has a tart flesh. Great Britain Quynce,” the old name for quince mar- Water (%) 84 produces the Portugal, the apple-shaped, malade. In fact, the word “marmalade” Dietary fiber (grams) 2 and the pear-shaped quince. The Japanese is derived from the Portuguese word for Fat (grams) 0 quince has a slightly more acidic flavor. quince, “marmelo.” Today the quince is Carbohydrate (grams) 14 Protein (grams) 0 Several small varieties are often used for cultivated throughout the Mediterranean, bonsai plants. in South America, and in the United Minerals (mg) States, where California is the leading Calcium 10 Iron 1 producer. Zinc 0 Origin & botanical facts Quince grows as a many-branched Manganese – deciduous shrub or small tree, no more Potassium 181 Known throughout Asia and the than 10 to 12 feet tall, and produces large, Magnesium 7 Mediterranean region for about 4,000 fragrant white, pink, or red flowers before Phosphorus 16 Vitamins (mg) years, the quince originated somewhere the leaves appear. The plants are propa- Vitamin A 4 RE in the Middle East (possibly Iran), where gated by seeds, shoots, cuttings, or layer- Vitamin C 14 it still grows wild. The ancient Greeks ing. The flowering quince is popularly Thiamin 0 cultivated a common variety of quince grown as an ornamental plant. Riboflavin 0 but grafted onto it a better variety from Niacin 0 Vitamin B 0 Cydon, a town in Crete, from which the 6 Uses Folate 3 μg word “quince” is derived. Vitamin E 1 The ancient Romans believed the Note: A line (–) indicates that the nutrient quince had medicinal and mystical Quince is available only in the autumn. value is not available. powers because it had been held sacred Unripe fruits can be ripened at room Fruits 205 RAMBUTAN

The rambutan is a rubbery red fruit about the size and shape of a golf ball. Short, Nutrient Composition flexible, curved spines give the fruit its name, which means “hairy” in Malay. Underneath the spiny shell is a sweet, juicy, translucent flesh similar to that of The fresh fruit has not been analyzed for the lychee fruit. Another similarity to lychees is the one nutrient content. Canned rambutan shiny seed in the center of the flesh of the rambutan. provides a small amount of vitamin C.

Family Sapindaceae Scientific name Nephelium lappaceum Common name rambutan

Varieties than the lychee tree but bears considerable Several varieties of rambutan are available resemblance to its well-known cousin. SERVING SIZE: 1/2 cup canned at tropical markets. They vary in shape The rambutan flowers in terminal clusters in syrup, drained (75 g) from round to slightly ellipsoid and in that give rise to “bouquets” of fruits. Nutrient Content color from green to yellow, orange, and These flowers are used decoratively in red. The Thai green rambutan has a floral arrangements. However, unlike the Energy (kilocalories) 62 thinner rind and a more delicate flavor lychee tree, the rambutan is strictly trop- Water (%) 78 than the others. ical and requires well-irrigated soil to Dietary fiber (grams) 1 flourish. Fat (grams) 0 Carbohydrate (grams) 16 Origin & botanical facts Protein (grams) 0 Uses Minerals (mg) Calcium 17 Rambutan is indigenous to Malaysia and Iron 0 Indonesia and is distributed throughout The numerous spines of rambutans Zinc 0.1 the tropical regions of southeast Asia. provide a large surface area for dehydra- Manganese 0.5 Internationally, Malaysia, Thailand, and tion. To prevent this moisture loss (which Potassium 32 Indonesia are the leaders in rambutan results in darkening of the color), the fruit Magnesium 5 export, and Singapore consumes more should be refrigerated in sealed plastic Phosphorus 7 Vitamins (mg) than 60 percent of the fruit. Because of bags. Under these conditions, rambutans Vitamin A 0 RE the short shelf life of the fruit, the market can maintain their bright color for up to Vitamin C 4 for fresh rambutan is concentrated in 12 days. To eat the fruit, it is necessary Thiamin 0 Asia. Domestically, rambutans are grown to cut around the middle of the spiny Riboflavin 0 in Hawaii; however, restrictions on shell with a knife and peel the shell away Niacin 1 Vitamin B6 0 imports to the continental United States to reveal the pale, juicy flesh. The seeds Folate 6 μg limit the market for fresh Hawaiian should not be ingested. Canned rambu- Vitamin E – rambutans. tans, which retain the flavor and texture Note: A line (–) indicates that the nutrient The rambutan tree, which reaches of the fresh fruit, are available in specialty value is not available. heights of 8 to 15 feet, is slightly shorter food stores. 206 Part II: Encyclopedia of Foods RHUBARB

Although rhubarb is botanically a vegetable, it is used as a fruit, sometimes even sweet fruits such as strawberries decreases referred to as “pie plant” because of its frequent use as pie filling. Except for its the amount of sweetener needed and pink color, rhubarb is similar in appearance to celery. The acidity and intensity hence the number of calories. Cooking of flavor vary, and young stalks are more tender than older stalks. The roots and causes rhubarb to turn brown, but this leaves of rhubarb are not eaten because they can be prevented by the addition of a contain significant amounts of oxalic cooked beet to the pot. Aluminum or acid and are highly poisonous. cast iron saucepans should not be used to cook rhubarb because the acid in the vegetable will blacken the pot and the rhubarb.

Family Scientific name officinale, Rheum Nutrient composition palmatum, Rheum rhaponticum Common name rhubarb, rheum Raw rhubarb contains some vitamin C. ♥ Contains some vitamin C

where it was cultivated and began to appear in Massachusetts produce markets Varieties by the 1820s. Rhubarb is a large, leafy perennial that Rhubarb is available in two main types, can grow to 10 feet. It sends out thick, SERVING each of which includes many species and brown, branching roots. The field-grown SIZE: dozens of varieties. Hothouse-grown variety grows to only 3 feet and has red 1/2 cup, raw (61 g) rhubarb has pink or light red stalks and roots. Rhubarb is a heat-intolerant, cool- Nutrient Content yellow leaves, and field-grown rhubarb season crop that is grown in fields and has dark-red stalks and green leaves. The hothouses throughout Washington, Energy (kilocalories) 13 hothouse variety has a milder flavor and Oregon, and Michigan. Water (%) 94 is less stringy. Dietary fiber (grams) 1 Fat (grams) 0 Uses Carbohydrate (grams) 3 Protein (grams) 1 Origin & Botanical facts Rhubarb is available frozen, canned, or Minerals (mg) Calcium 52 Much of the history of cultivation of fresh, sold as loose stalks or bagged. Most Iron 0 rhubarb is related to its use as a medicinal cooks prefer to use the fresh stalks. The Zinc 0 plant. The earliest recorded use of rhubarb leaves should be cut off before storing the Manganese 0 for medicinal purposes appeared in 2700 stalks in plastic bags. They will stay fresh Potassium 176 Magnesium 7 B.C. Marco Polo was the first to introduce in the refrigerator for about a week. Phosphorus 9 rhubarb to Europe. Although rhubarb Rhubarb is too tart to eat raw. Instead, Vitamins (mg) stalks were eaten in eastern Turkey as early the stalks are sliced thinly or diced, baked Vitamin A 6 RE as the 13th century, it was not until the or stewed, and then sweetened. Because Vitamin C 5 18th century that Europeans began to rhubarb becomes slightly sweeter when Thiamin 0 use rhubarb as a food. By 1830, rhubarb cooked, sweeteners should be added after Riboflavin 0 had become a popular winter vegetable cooking. Cooked rhubarb may be Niacin 0 Vitamin B6 0 in the London markets. In the late 18th sweetened with sugar, honey, , Folate 4 μg or early 19th century, seeds and rootstock orange or pineapple juice, or berry Vitamin E 0 of rhubarb were brought to , preserves. Combining rhubarb with Fruits 207 SAPODILLA

The sapodilla is nearly round and about 2 to 4 inches in diameter. Its thin, brownish skin is easy to peel when the fruit is ripe. The translucent flesh has a sweet flavor reminiscent of honey and apricots and a “melt in the mouth” texture. The center of the fruit contains about 3 to 12 hard, shiny black seeds.

Family Sapotaceae Scientific name Manilkara zapota Common name sapodilla ♥ High in vitamin C and fiber

Nutrient composition Varieties Sapodilla is high in vitamin C and in The extensive cultivation of the sapodilla dietary fiber. in India has resulted in numerous varieties. up to 100 feet in height. The tree bears Brown Sugar produces fragrant, juicy small, ball-shaped white flowers borne fruits whose flesh is pale brown and richly on slender stalks at the leaf bases. A SERVING sweet. The flesh of the Prolific variety is resinous sap called “chicle” was once SIZE: light pinkish tan, mildly fragrant, smooth- collected from sapodilla tree trunks for 1 fruit, raw (170 g) textured, and sweet. Russel bears large making chewing gum. This practice has Nutrient Content fruits that are rich and sweet, but it is not largely been replaced by the use of syn- a prolific producer. A new selection, thetic ingredients. The mature sapodilla Energy (kilocalories) 141 Tikal, yields fruits that have an excellent tree can yield from 2,000 to 3,000 fruits Water (%) 78 flavor but are smaller. in a single year. Because the fruits are Dietary fiber (grams) 9 easily perishable and fragile, they do not Fat (grams) 2 Carbohydrate (grams) 34 ship well and therefore are relatively Protein (grams) 1 Origin & botanical facts unknown outside their areas of origin. Minerals (mg) Calcium 36 The sapodilla plant is believed to have Iron 1 originated in the Yucatán peninsula of Uses Zinc 0 Mexico, northern Belize, and northeast Manganese – Guatemala. The plant was highly prized Because the high tannin and latex contents Potassium 328 by the Aztecs, who called the fruit of unripe fruits make them astringent and Magnesium 20 Phosphorus 20 “tzapotl,” from which the Spanish derived unpalatable, sapodillas should be eaten Vitamins (mg) the name sapodilla. The plant is now only when ripe. Unripe sapodilla fruits Vitamin A 10 RE grown in almost all the tropical and sub- should be left to ripen at room tempera- Vitamin C 25 tropical regions of Africa, Asia, the East ture and refrigerated after ripening. The Thiamin 0 Indies, and the Americas. The main sapodilla is best eaten raw and chilled, by Riboflavin 0 Niacin 0 producers are the Central American coun- cutting in half and spooning the pulp out Vitamin B6 0.1 tries, Australia, India, Indonesia, and, in of the skin. It can be added to salads or Folate 24 μg the United States, California and Florida. desserts such as ice cream and sorbet. In Vitamin E 0

Equally at home in humid and rela- Malaysia, the fruit is stewed with lime Note: A line (–) indicates that the nutrient tively dry environments, the sapodilla tree juice or fried with ginger. In India, it is value is not available. is a slow-growing evergreen that can reach eaten as a . 208 Part II: Encyclopedia of Foods TAMARIND

The tamarind is a brown, flat, irregularly curved pod about 3 to 8 inches long a flavoring in East Indian and Middle with a sour, fruity taste. The pod may have as many as 12 large, flat, glossy seeds Eastern dishes, in much the same way embedded in a brown, edible pulp. As the pod matures, it fills out somewhat and lemon juice is used in Western cuisine. the juicy, acerbic pulp turns brown or reddish brown. The sweet, tart taste of the Tamarind’s sweet-sour flavor combines pulp is the result of its high content of both well with the spicy flavor of chili in the acid and sugar; however, the pulp becomes Thai and Vietnamese , where extremely sour when dried. The shells unripe pods are used in soups and stews. become brittle and crack readily In Indian cooking, tamarind is used as a when the fruit is fully ripe. seasoning in lentil and bean dishes and in the dish called “vindaloo.” Tamarind syrup, which can be found in Dutch, Indonesian, and East Indian markets, is Family Leguminosae used to flavor soft drinks. Scientific name Tamarindus indica Common name tamarind, Indian date Nutrient composition Mexico and Central and South America. Varieties Belize, Brazil, Guatemala, and India are In the amounts customarily eaten, the major commercial producers of tamarind is not a significant source of The size and flavor of tamarinds are tamarind worldwide. The tree is a slow- nutrients. determined by their variety. Indian growing, long-lived evergreen with supple varieties have long pods with 6 to 12 seeds, branches and bright-green leaves that SERVING SIZE: and the West Indian and American appear in pairs, 1 to 2-1/2 inches in 10 fruits (20 g) varieties have shorter pods containing length, and fold up at night. Under favor- only 3 to 6 seeds. Sweeter pulp is found able conditions, the tree may grow up to Nutrient Content in selected varieties such as the Makham 80 feet tall and 20 to 35 feet wide. In Waan from Thailand and the Manila severe drought, the leaves often drop off Energy (kilocalories) 48 Water (%) 31 Sweet from the United States Department the tree. A young tree bears fruit within Dietary fiber (grams) 1 of Agriculture’s subtropical horticulture 4 years and continues to fruit for up to Fat (grams) 0 research unit in Miami. 60 years. Tamarind fruits may be left on Carbohydrate (grams) 13 the tree for up to 6 months after maturity Protein (grams) 1 without loss of moisture. Minerals (mg) Origin & botanical facts Calcium 15 Iron 1 The tamarind, also known as “Indian Uses Zinc 0 Manganese – date,” is one of the few fruits native to Potassium 126 Africa that is enjoyed in the cuisines of Tamarind is available in Indian and Asian Magnesium 18 many other continents. In China, it is markets as a fresh fruit, as a concentrated Phosphorus 23 called Asam koh; in Vietnam, it is called pulp with seeds, as a paste, as whole pods Vitamins (mg) Me; in France, Tamarin; in Cambodia, dried into “bricks,” and as a powder. Vitamin A 1 RE Vitamin C 1 Ampil khui or tum; in Thailand, Mak Tamarind has a variety of uses in cooking. Thiamin 0.1 kham; and in Italy and Spain, Tamarindo. The immature fruit can be roasted and Riboflavin 0 Although the tamarind is native to tropical served as a “vegetable,” or it can be used Niacin 0 Africa and grows wild throughout the to season rice, fish, or meat. Ripe tamarind Vitamin B6 0 Sudan, the fruit has been cultivated in is eaten fresh or made into sauces, chutneys, Folate 3 μg India for centuries. During the 16th or curry dishes. It is also one of the many Vitamin E 0 century, the fruit was brought to the ingredients in Worcestershire sauce. Note: A line (–) indicates that the nutrient value is not available. Americas, and it is now widely grown in Tamarind pulp concentrate is often used as Fruits 209 Tangerine

The tangerine is a citrus fruit, usually round and about 2 1/2 inches in diameter, is a refreshing thirst quencher, either alone smaller than the orange. Its rough, fragrant rind is generally orange or red-orange, or combined in a blender with other fresh thin, and loose on the fruit, so that it peels fruits. Tangerines can be substituted for very easily. Inside, numerous fibers oranges in various dishes. Meat, fish, and loosely hold the 8 to 15 easily separated poultry can be marinated in tangerine segments, or carpels, that contain the juice before grilling, and tangerine juice juice sacs and white seeds. The center is poured over freshly sliced fruit helps keep hollow. Although the terms “tangerine” the fruit from turning brown and adds a and “mandarin orange” are sometimes used distinctive flavor. Tangerines also make interchangeably, tangerines actually are a an excellent marmalade. subgroup of the mandarin.

Family Rutaceae Nutrient composition Scientific name Citrus reticulata Common name tangerine Although tangerines have about 43 percent ♥ High in vitamin C less vitamin C than oranges, they are still an excellent source for this vitamin. ♥ A good source of vitamin A Tangerines also contain more vitamin A (carotenes) (carotenes). Varieties were crossed with other citrus fruits, pro- ducing numerous hybrids such as the The most popular variety of tangerine in tangelo (a cross between a tangerine and SERVING the United States is the Dancy, a very a grapefruit) and the tangor (a hybrid of SIZE: 1 medium, raw sweet fruit with a red-orange color and a a tangerine and an orange). (84 g) mellow flavor. Honey tangerines, with The tangerine tree is an evergreen that Nutrient Content their slightly green-tinged peel, are true to grows to a height of about 10 feet. The their name. They have a high sugar five-petaled tangerine blossoms are white Energy (kilocalories) 37 content and a rich taste. The Fallglo is a and fragrant. It takes 6 to 10 months Water (%) 88 large tangerine with dark-orange rind and from the time the blooms appear until Dietary fiber (grams) 2 flesh. Two smaller sized varieties are the the fruit is ready for harvest. Tangerines Fat (grams) 0 Carbohydrate (grams) 9 Clementine, also called the Algerian tan- grow year-round in warmer climates, and Protein (grams) 1 gerine, and the Sunburst, which has a they are a traditional Christmas or New thin skin and deep-orange flesh. Year treat in some parts of the world. Minerals (mg) Calcium 12 Iron 0 Zinc 0 Origin & botanical facts Uses Manganese 0 Potassium 132 Tangerines are native to China, but today Tangerines are always picked when they Magnesium 10 Phosphorus 8 they are grown all over the world. In the are ripe, so they are ready for immediate Vitamins (mg) United States, the leading producers are consumption. Fruits should be heavy for Vitamin A 77 RE California, Arizona, and Florida. their size and free of bruises. Color is not Vitamin C 26 The name “tangerine” is derived from a reliable indicator of the quality of tan- Thiamin 0.1 the ancient, walled Moorish town of gerines. The fruit is most often eaten as a Riboflavin 0 Tangier in northern Morocco, where the snack or dessert or used in green salad or Niacin 0 Vitamin B6 0.1 fruit grows in abundance. As the culti- fruit salad. Tangerine slices also make an Folate 17 μg vation of tangerines was carried around attractive garnish for cakes and other Vitamin E 0 the globe, the original mandarin oranges desserts. Freshly squeezed tangerine juice

211 Vegetables

egetables and other foods of plant origin were the primary source of sustenance for early humans. VThe plant foods that we call vegetables came under cultivation later than the grains and legumes. Less protein- and carbohydrate-dense than the grains and legumes, vegetables have always served more as accompaniments or accessory ingredients than as staples. Some fragrant, highly flavored vegetables, such as scallions, , ginger, parsley, , , fenugreek, and , are really used as herbs and in sparing amounts as flavorings for other foods. Only a few of these “vegetables” are described in this section. Other herbs and spices are discussed on pages 363 to 375. Some plant foods that we consider vegetables are, botanically, fruits (for example, avocado, squash, cucumber, olives, tomatoes, and eggplant), that is, edible flesh surrounding seeds. Nevertheless, the term “vegetable” has come to denote plant foods eaten as side dishes or used in the preparation of any part of the meal except dessert. Vegetables tend to be less sweet than foods considered fruits. In addition, some foods that are served as vegetables are really grains (corn), legumes (green beans, lima beans, peas), or fungi (mushrooms, truffles). So what is a vegetable, really? A vegetable is - tially any edible part of the plant (leaves, roots or tubers, and stalks) except, in most cases, the fruit. Multiple parts of some plants are eaten as separate vegetables with very different nutrient contents. The most common example is beet roots and their greens. Vegetables contribute significant amounts of vitamins, minerals, soluble and insoluble fiber, and other phytonutrients to our diets. The Dietary Guidelines for Americans advise us to eat a wide variety of vegetables and fruits every day, because the nutrient content varies considerably from one to another. (For a discussion of the Dietary Guidelines and the 5 a Day program, see Chapter 1, page 8.) With the exception of olives and avocados, which are really fruits, few vegetables, by themselves, provide significant amounts of fat. The fat provided by olives and avocados is high in monounsaturated fatty acids, which may help prevent heart disease (see Chapters 2 and 3). To assist you in menu planning, the following section provides information regarding the nutrient content of many vegetables. The tables of nutrient values are based on serving sizes specified by the U.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligrams and micrograms tend to be rounded to one decimal point, grams are rounded to whole numbers). Nutrient claim statements listed beneath the common name of each vegetable are based on the serving size specified and the definitions in Chapter 4 (see sidebar: Nutrient Claims, page 92). For example, asparagus is consid- ered a good source of vitamin C, because it provides about 18 percent of the Daily Value for vitamin C. A food that is high in a particular nutrient provides 20 percent or more of the Daily Value for that nutrient per serving. See the Appendix, Nutrients in Foods, page 434, and Phytochemical Contents of Selected Foods, page 484, for a more complete listing of nutrient and phytonutrient contents of selected vegetables. 212 Part II: Encyclopedia of Foods AMARANTH

Amaranth is cultivated as both a vegetable and a cereal grain. The upright usually reaches 6 to 7 feet in height but may grow to 13 feet in favorable environments. The foliage varies in shape and color, although the leaves of most varieties are large, broad, and dark green with deep purplish veins. The flowers are small, green, and clover-like. The leaves from most varieties are edible and are delicious when cooked. The tiny grain is very nutritious. (See Grains, page 272, for a discussion of the grain.)

Family Amaranthaceae Scientific name Amaranthus dubius Nutrient Composition Common name amaranth Amaranth is a nutrient-dense food. One- ♥ Cooked amaranth leaves are half cup of cooked leaves is high in high in vitamin A, vitamin C, and potassium vitamin A and vitamin C and is a good source of calcium. ♥ Amaranth leaves are a good source of calcium

SERVING SIZE: 1/2 cup leaves, Varieties cooked (66 g) Nutrient Content The genus Amaranthus includes a number Amaranths are hot weather plants that of amaranth species. The common types thrive best in well-fertilized, well-irrigated Energy (kilocalories) 14 include tampala, hon-moi-toi, bush greens, raised beds in sunny areas. Amaranth Water (%) 92 pigweed, Chinese spinach, and wild greens are harvested 4 to 6 weeks after the Dietary fiber (grams) - amaranth, some of which are edible and planting season. They are transported to Fat (grams) 0 Carbohydrate (grams) 3 some not. Amaranth gangeticus, one of the the market packed in ice and are sold in Protein (grams) 1 edible varieties, is available in the United bunches. Once considered a weed in the Minerals (mg) States as the green-leafed tampala. The United States, amaranth is now consumed Calcium 138 red-leafed amaranth, known as Amaranth as a vegetable green. Iron 2 tricolor L., is also available, as is another Zinc 1 familiar type called Joseph’s Coat. Manganese 1 Uses Potassium 423 Magnesium 36 Origin & Botanical Facts Phosphorus 48 Young amaranth leaves are preferred for Vitamins (mg) cooking. The leaves wilt easily and have Vitamin A 183 RE Reports of the existence of amaranth date a very short shelf life. They must be Vitamin C 27 back to the 2nd century A.D. The grain refrigerated or kept in ice water to retain Thiamin 0 was a staple of the Aztec diet and was used their freshness and crispness. Amaranth Riboflavin 0.1 Niacin 0 in religious ceremonies until its cultivation leaves can be boiled, steamed, or stir-fried Vitamin B6 0.1 was outlawed by the Spanish conquerors. as a side dish to accompany meats, fish, Folate 37 μg Amaranth was brought to Asia after the or other vegetables. As a grain, amaranth Vitamin E –

15th century and was cultivated in China is mostly ground into and used to Note: A line (–) indicates that the nutrient and India. Today, China and Central make breads, pasta, pastries, and cereals. value is not available. America are the world’s leading suppliers. The flour is also available commercially. Vegetables 213 ARTICHOKE

The artichoke plant is a member of the thistle or sunflower family. The cones, eaten hot or cold. Each petal is pulled or spherically shaped buds, are enclosed by overlapping outer scales (bracts) and off and the base is dipped into melted are edible at the base. At the center of the bud is an inedible thistle (choke). butter or lemon juice. Only the tender The edible “heart” of an artichoke is the round, tender, firm portion at the base of the petal is edible. base of the bud that is revealed after pulling off the Underneath the rough outer petals, the petals. Commercially sold artichoke hearts are thinner rose-colored petals can be bitten the tender central portions of small artichokes off or removed to find the choke. After that have almost no choke. Their removing the choke, the heart can be flavor is delicately nutty eaten whole. The hearts also can be and slightly bitter. added to pasta sauces or green salads and used to top . Whole steamed arti- chokes can be filled with well-seasoned Family Compositae stuffing and served as is or baked. Scientific name Cynara scolymus Common name globe artichoke ♥ High in vitamin C and fiber Nutrient composition ♥ A good source of folate The artichoke is high in vitamin C and dietary fiber and is a good source of folate. Varieties outdoor farmers’ markets and can be dried for use in flower arrangements. The The most popular variety of artichoke is size of an artichoke bud is determined by SERVING the Green Globe, which is usually solid the stalk on which it grows and is not SIZE: green. Other varieties, rarely seen in the indicative of quality. Thick stalks, which 1 artichoke (120 g) U.S. marketplace, include the Violetta are usually concentrated around the center Nutrient Content and the Purple Roscoff, which have hints of the plant, produce large artichokes, and of purple either on the scales or the choke the thinner side stalks produce smaller Energy (kilocalories) 60 itself. artichokes. Water (%) 84 Dietary fiber (grams) 6 Fat (grams) 0 Origin & botanical facts Uses Carbohydrate (grams) 13 Protein (grams) 4

The artichoke is native to the eastern Artichokes picked in the fall or winter Minerals (mg) Calcium 54 Mediterranean region. Its use was docu- months may have bronze-tipped leaves Iron 2 mented by the ancient Greeks and or a slightly gray tint, which is a sign of Zinc 1 Romans thousands of years ago. Today, exposure to frost. However, this should Manganese 0 most of the European supply of artichokes not affect the flavor of the artichoke. Potassium 425 is still grown by the countries surround- Squeezing the artichoke slightly should Magnesium 72 ing the Mediterranean Sea. Artichokes Phosphorus 103 elicit a squeak if the leaves are still plump Vitamins (mg) were introduced to the United States in and crisp. Although the artichoke looks Vitamin A 22 RE the 19th century by European immi- tough and hardy, it should be kept in the Vitamin C 12 grants and soon found their way to the refrigerator for no more than 4 or 5 days. Thiamin 0.1 midcoast region of California, where most A sprinkle of water in a plastic bag will Riboflavin 0.1 of the domestic crop is cultivated today. help maintain the moisture of the arti- Niacin 1 Vitamin B6 0.1 An artichoke is an immature bud that, choke, but it should not be trimmed, cut, Folate 61 μg if left to bloom, boasts a bright-purple, or washed before storing. Artichokes are Vitamin E 0 thistle-like flower that can be found at most often boiled or steamed and can be 214 Part II: Encyclopedia of Foods ARUGULA

Arugula is an annual that grows 8 to 24 inches high. It has dull- or shiny- green, deeply cut, compound leaves that are edible and have a distinctive spicy, pungent flavor resembling . The vegetable was formerly called roquette (the French word for rocket), but the term "arugula" is now becoming more common.

Family Cruciferae Scientific name Eruca vesicaria sativa Common name arugula, Italian cress, rocket, roquette, tira, white pepper, garden rocket ♥ Provides some vitamin A

Varieties Uses SERVING SIZE: The arugula can be divided into smooth- The freshest, crispest leaves free of brown 1 cup, raw (20 g) edged or serrated-leafed varieties. Some spots should be chosen. Arugula should be Nutrient Content arugula varieties are wild, although most used as soon as possible after purchasing. are cultivated. The flavor varies depend- If necessary, after removing any wilted Energy (kilocalories) 5 ing on variety. leaves, the remaining unwashed leaves Water (%) 92 can be refrigerated for no more than 2 days Dietary fiber (grams) 0 in a plastic bag. The zesty leaves can be Fat (grams) 0 Origin & Botanical facts Carbohydrate (grams) 1 used raw in salads by themselves or tossed Protein (grams) 1 with other greens. Arugula also can be Arugula belongs to the Cruciferae family added to soups or lightly cooked and Minerals (mg) Calcium 32 and is a close relative of the . served as a side dish. The arugula is widely Iron 0 Ancient Egyptians and Romans considered consumed in the Middle East as a garnish Zinc 0 arugula leaves in salads to be an aphrodisiac. on meats and sandwiches. Tiny arugula Manganese 0 It is a minor crop in the southeastern United blossoms also can be added to salads. Potassium 74 States, grown to a limited extent commer- Magnesium 9 Phosphorus 10 cially and in home vegetable gardens. Nutrient composition Vitamins (mg) Seeds often are listed in seed catalogs as Vitamin A 47 RE "roquette" under the category of herbs. Vitamin C 3 A cool season vegetable best grown in Arugula provides some vitamin A. Thiamin 0 Florida during the fall, winter, and spring, Riboflavin 0 it matures from seed in 2 to 3 months. Niacin 0 Vitamin B6 0 Periods of very warm temperatures cause Folate 19 μg it to bolt (go to seed) rather quickly. Few Vitamin E 0 pests attack the arugula. Vegetables 215 Asparagus

Asparagus is a member of the lily family and is related to onions, leeks, and garlic. roasted briefly in the oven with a little It is cultivated for its edible young shoots, which are long and unbranched with . Cooked asparagus is best served compact, pointed tips made immediately and simply, without rich of tiny leaves. sauces. Asparagus spears also can be cut into diagonal pieces and stir-fried. Asparagus is also available canned or Family Liliaceae Scientific name Asparagus officinalis frozen. Frozen spears are closer to fresh Common name asparagus spears in flavor and . The canned variety is less nutritious. ♥ High in folate ♥ A good source of vitamin C Nutrient composition ♥ Contains glutathione, an antioxidant that promotes health requires three seasons to mature. In its Asparagus is a good source of vitamin C first season, a crown forms with 6 inches and is an excellent source of folate. It also Varieties of root. In its second season, the crown contains glutathione, an antioxidant that develops into a fern. Asparagus can be promotes health. Two basic varieties of asparagus, white and harvested in its third season, but the plant green, are cultivated. The green variety is does not reach its prime until 6 to 8 years the only one grown on a commercial scale of age. At peak age, an asparagus field in the United States, whereas the white is can yield up to 2 tons per acre. Because preferred in Europe. White asparagus is its growing season is short and it must be produced by banking soil against the plant harvested by hand, asparagus can be expen- Nutrient Content to keep out sunlight, which otherwise sive. Asparagus appears in American would turn the stalks green. Also available, markets as early as February, when the 6 spears, first California crops are harvested, but 4 spears, cooked although not common, is a violet variety, raw (1/2 cup) with pinkish purple shoots and tips. the peak season in the West is from late (64 g) (72 g)

April to late May and, elsewhere in the Energy (kilocalories) 14 22 United States, from May through July. Water (%) 92 92 Origin & botanical facts Throughout the rest of the year, fresh Dietary fiber (grams) 1 1 asparagus may be available from Mexico Fat (grams) 0 0 Asparagus was first cultivated in Greece and South America. Carbohydrate (grams) 3 4 about 2,500 years ago. In fact, the name Protein (grams) 1 2 asparagus is Greek for “stalk” or “shoot.” Minerals (mg) The ancient Greeks believed that asparagus Uses Calcium 13 18 had medicinal qualities and could cure Iron 1 1 Zinc 0 0 toothaches and bee stings. The cultiva- Asparagus stalks of similar width with Manganese 0 0 tion of asparagus was adopted by the tightly closed tips should be selected. Potassium 175 144 Romans, who carried it throughout Young asparagus is thinner and generally Magnesium 11 9 Europe and Great Britain. From there, more tender. Fresh asparagus should be Phosphorus 36 49 its popularity spread to the rest of the stored in the refrigerator with the cut ends Vitamins (mg) Vitamin A 37 RE 49 RE world. Traditionally, asparagus was a immersed in water and should be used Vitamin C 8 10 Northern Hemisphere crop, but today it within a day or two. Thiamin 0.1 0.1 is cultivated worldwide. The United Fresh asparagus is best steamed or Riboflavin 0.1 0.1 States is the world’s largest supplier of microwaved until just crisp-tender. Niacin 1 1 asparagus, with most cultivation con- Steaming should be done quickly, with Vitamin B6 0.1 0 centrated in California. the spears in an upright position to heat Folate 82 μg 131 μg Vitamin E 1 0 The asparagus plant is a perennial but the stalks evenly. The spears also can be 216 Part II: Encyclopedia of Foods Bamboo

Although the bamboo is often thought to be a tree, it is actually a type of ever- plastic and refrigerated up to a week. The green perennial grass that is woody when mature but whose young shoots are shoots also can be blanched and frozen edible. The mature stalks are characterized by green internodes ribbed with for up to a year. Fresh shoots should be cream-colored, brown-speckled sheaths and hanging leaves up to 8 inches long boiled in one or two changes of plain or and 3/4 inch wide. Fresh bamboo shoots are light yellow or brown, purple at the slightly salted water until tender, then root end, and white at the stalk end. The cooked young shoots are crisp, fragrant, husked and sliced lengthwise. Canned and mild in flavor. or frozen bamboo shoots should be rinsed, heated, and served as is or stir- Family Graminaceae fried with meats and other vegetables. Scientific name Phyllostachys The tender parts also can be used in salads. species, Bambusa species Common name bamboo Nutrient composition ♥ A source of potassium Cooked bamboo shoots are a source of Varieties potassium. Bamboo grows by sending out new The dozens of varieties of bamboo can be (underground, horizontal stems) classified in several ways. All bamboo can from which new shoots emerge. The con- be divided into those that grow uncon- stant appearance of new shoots and leaves SERVING trollably (the invasive type) and those that gives the plant its evergreen appearance. SIZE: tend to clump. Bamboo also can be divided The nutrients made by the leaves are stored 1/2 cup, cooked (60 g) into those that are cold-hardy and those in the rhizomes and then converted into Nutrient Content that are tropical and sub-tropical. Finally, the following year’s new growth. Because within each of the above categories, the large crops occur in alternate years, growers Energy (kilocalories) 7 numerous species can be classified by their maintain plants of various ages. To keep Water (%) 95 mature size (giant, large, medium, and the shoots white, soil is sometimes piled Dietary fiber (grams) 1 dwarf). Bamboo grown in the United against new growth areas to prevent them Fat (grams) 0 States is almost exclusively the cold-hardy Carbohydrate (grams) 1 from developing chlorophyll. Protein (grams) 1 Phyllostachys species, most of which are Nations that export bamboo shoots invasive. may harvest cultivated plantations or native Minerals (mg) Calcium 7 forests. Unfortunately, lack of regulation Iron 0 has allowed excessive harvesting, which Zinc 0 Origin & botanical facts has led to a decline in some native forests. Manganese 0 In contrast, because many hardy bamboo Potassium 320 Bamboo is native to China, Japan, southeast species spread uncontrollably, U.S. home Magnesium 2 Asia, India, Africa, South America, and gardeners who want to grow bamboo Phosphorus 12 Vitamins (mg) parts of Mexico. Although bamboo shoots should construct an underground barrier Vitamin A 0 RE have been an important vegetable in Asian wall to prevent its spread. Vitamin C 0 diets for thousands of years, Asian-grown Thiamin 0 bamboo is mostly consumed locally, with Riboflavin 0 only small quantities processed for export. Uses Niacin 0 Vitamin B6 0.1 Bamboo is still a rare vegetable in Western Folate 1 μg countries, used exclusively in Oriental The tenderest shoots are those about 6 Vitamin E – dishes. However, Europe and the United inches or less in height. Fresh shoots Note: A line (–) indicates that the nutrient States are beginning to develop bamboo should be stored in cold water for no value is not available. crops. more than 2 days, or wrapped tightly in Vegetables 217 Beets

Beets are round, firm root vegetables with edible, leafy green tops. Although the of stem should be left on. Beets also keep most common root color is bright red, colors may vary their color better if an acid ingredient such from deep red to yellow or white, and one variety as vinegar or lemon juice is added during displays concentric rings of red and white. cooking. Canned beets are available, but When cooked, they have a tender-crisp fresh beets are crisper and more flavorful. texture and a sweet flavor. Beets are used to make the traditional Russian soup , which is colored Family Chenopodiaceae red by the beet juice. Scientific name Beta vulgaris Common name beet ♥ Beets are a good source of folate Nutrient composition ♥ Cooked beet greens are high in vitamin A (beta-carotene) and vitamin C and Cooked beets are a good source of folate. are a good source of riboflavin and Cooked beet greens are high in vitamin A magnesium (beta-carotene) and vitamin C. They are Varieties also a good source of riboflavin and mag- Colorado, New Jersey, Ohio, and Texas. nesium. The beet is a cool-weather biennial that is The garden or table beet is the type most cultivated as an annual. Beets are grown commonly grown for human consump- from seeds sown in early spring and are tion. Three common varieties are the ready to harvest 60 to 80 days after plant- Lutz salad leaf beet, the Detroit dark red ing. Beets are not harmed by frost, but Nutrient Content beet, and the Chioggia beet, an Italian hot weather can toughen the roots. Thus, favorite with alternate red and white con- in regions with hotter summers, they are 1/2 cup centric rings. Another type of beet is the planted in early fall for winter and spring sliced 1/2 cup beets, greens, spinach or leaf beet, grown not for its root harvest. Consequently, fresh beets are cooked cooked but for its leaves, which are better known available all year. (85 g) (72 g) as Swiss chard. A third type of beet, the Energy (kilocalories) 37 19 sugar beet, is not grown as a vegetable. Water (%) 87 89 This beet contains twice the sugar of table Uses Dietary fiber (grams) 2 2 beets and provides about a third of the Fat (grams) 0 0 world’s sugar supply. This type of beet When buying beets with the leaves Carbohydrate (grams) 8 4 Protein (grams) 1 2 also is used as fodder. attached, those with the youngest, freshest looking leaves should be selected. Minerals (mg) Otherwise, avoid beets that are dried, Calcium 14 82 Origin & botanical facts Iron 1 1 cracked, or shriveled. Large beets may Zinc 0 0 be tough, and small ones are the most Manganese 0 0 Modern varieties of beets are derived from tender and flavorful. Leaves should be Potassium 259 655 the sea beet, an inedible plant that grows crisp and should be rinsed well before Magnesium 20 49 wild along the coasts of Europe, North using. Beets should be stored separately Phosphorus 32 30 Africa, and Asia. The garden beet has been from the leaves in perforated plastic bags Vitamins (mg) Vitamin A 3 RE 367 RE cultivated for thousands of years. In ancient in the refrigerator vegetable crisper. Vitamin C 3 18 Greece, beets were so highly valued that, Beets can be grated and eaten raw in Thiamin 0 0.1 according to myth, a beet was offered on salads, boiled, steamed, stewed, baked, Riboflavin 0 0.2 a silver platter to Apollo at Delphi. sautéed, or pickled. To preserve their Niacin 0 0 Today, beets are grown in many regions color and nutrients, it is best not to peel Vitamin B6 0 0.1 Folate 68 μg 10 μg of the world. The leading beet-producing beets before cooking. They should be Vitamin E 0 0 regions of the United States are California, scrubbed gently and at least a half inch 218 Part II: Encyclopedia of Foods

BITTER MELON (BALSAM PEAR)

About 4 to 10 inches long, bitter melons are shaped like cucumbers and have Stuffed with meat, shrimp, wood ears, and wrinkled, bumpy skin. The vegetable’s name is derived from its distinctive bitter thin rice noodles, bitter melons can be taste, the result of a high quinine content. The bitterness increases as the melon braised in a light broth to make a bitter- matures; young, green melons have a delicate, sour sweet soup. The young leaves of the plant flavor, whereas older (yellow) ones are very can be boiled and stir-fried like greens or bitter and acrid. When fully mature, used fresh in salads. the melon’s rind dries and splits lengthwise into three sections, revealing the bright-red Nutrient composition arils that enclose the seeds. Bitter Bitter melons are high in vitamin C. They melons are normally also contain many phytochemicals, includ- eaten as immature fruits, ing elasterol, lutein, and lycopene. The but some people prefer the leafy tips are a good source of vitamin A. bitter-tasting, more mature fruits.

Family Cucurbitaceae Scientific name Momordica charantia Common name bitter melon, balsam pear, bitter cucumber, bitter gourd crop in India, China, and southeast Asia, bitter melons have been introduced only ♥ High in vitamin C recently as a food item in U.S. markets. In this country, bitter melons are often SERVING SIZE: pods, 1/2 cup, Varieties grown on trellises and fences as decora- cooked (62 g) tive plants. Nutrient Content The bitter melon is a variety of squash. A closely related variety, the balsam apple Energy (kilocalories) 12 (Momordica balsamita), bears fruits similar Uses Water (%) 94 to bitter melons except that they are egg- Dietary fiber (grams) 1 shaped and smaller, with smoother skin. Bitter melons are available fresh from April Fat (grams) 0 Carbohydrate (grams) 3 Balsam apples, which have a taste similar through September in Asian markets and Protein (grams) 1 to that of the bitter melon, are also cul- also are sold canned or dried. They can tivated, harvested, and prepared like the be refrigerated in a plastic bag for up to a Minerals (mg) Calcium 6 bitter melon. week. When buying bitter melons, choose Iron 0 green ones if a less bitter taste is desired Zinc 0 or yellow ones for a stronger, more bitter Manganese 0 Origin & botanical facts flavor. Before it is cooked, the fruit should Potassium 198 be cut lengthwise to remove the seeds and Magnesium 10 Phosphorus 22 Bitter melons originated in tropical India the surrounding white fibers. The skin Vitamins (mg) and have been cultivated for centuries can be either left intact or removed. Bitter Vitamin A 7 RE throughout Asia. melons are always cooked before eating. Vitamin C 20 The bitter melon is an annual that In India, bitter melons are combined with Thiamin 0 grows in tropical and subtropical areas. potatoes or lentils and seasoned with Riboflavin 0 Reaching up to 30 feet in length, the cumin and turmeric. In China, they are Niacin 0 Vitamin B6 0 plant grows as a vine with tendrils that steamed or used as an ingredient in soup. Folate 32 μg attach to plants or other objects for sup- They can be thinly sliced and stir-fried Vitamin E 0 port. Although highly popular as a food with eggs, meats, or other vegetables. Vegetables 219 Broccoli

The broccoli plant is a dark-green vegetable with a firm stalk and branching arms to cook faster than the stalks, stalks should that end in florets. The name comes from the Latin word brachium, meaning be split to expose more surface area, which “arm” or “branch,” or the Italian word broccolo, for ensures even cooking. The florets also “cabbage sprout.” The edible portions are the florets may be cut from the stalks and added and 6 to 8 inches of the supporting stem. after the stalks have been cooking for 2 Broccoli is closely related to cauliflower, to 3 minutes. Broccoli can be boiled, cabbage, and sprouts. steamed, microwaved, stir-fried, or puréed and added to soups. Family Cruciferae Scientific name Brassica oleracea Common name broccoli Nutrient composition ♥ High in vitamin A (beta-carotene) and vitamin C Broccoli is high in vitamin A (beta- carotene) and vitamin C. The vitamin A ♥ A cruciferous vegetable that contains phytochemicals and various phytochemicals, such as isoth- that may help prevent cancer iocyanates, indoles, and bioflavonoids, in broccoli may help prevent cancer. Varieties The broccoli plant is an upright The most common type of broccoli in the annual, able to reach a height of 3 feet, United States today is the sprouting, or with large spreading leaves. Usually Italian, green broccoli. The light-green grown from seed, broccoli is harvested Nutrient Content stalks are topped by umbrella-shaped clus- 80 to 120 days after planting. The con- 1 /2 cup, cooked ters of dark-green florets. This variety is sumed portion of broccoli is actually a 1 /2 cup, (about 2 also called the Calabrese, named after the group of buds that are almost ready to raw spears) Italian province in which it was first grown. flower. Overmature broccoli is tough and (44 g) (78 g) Broccoli rabe, a distinct but related type, woody because the plant sugar is con- Energy (kilocalories) 12 22 has smaller florets and a stronger flavor. verted to lignin, a type of fiber that is not Water (%) 91 91 softened by cooking. Dietary fiber (grams) 1 2 Fat (grams) 0 0 Origin & botanical facts Carbohydrate (grams) 2 4 Uses Protein (grams) 1 2 Broccoli dates back to the time of the Minerals (mg) Calcium 21 36 Roman , when it was cultivated Broccoli with the tiniest buds and the Iron 0 1 from wild cabbage native to coastal Europe. darkest blue-green color should be Zinc 0 0 It was brought to the United States in the selected. Avoid those with a yellowish Manganese 0 0 early 1900s by Italian immigrants to cast. Broccoli should be stored unwashed Potassium 143 228 northern California. Currently, 90 percent in an open bag in the refrigerator, because Magnesium 11 19 of the domestic commercial market is excess moisture encourages the growth of Phosphorus 29 46 Vitamins (mg) supplied by California producers. mold. Before use, broccoli should be rinsed Vitamin A 68 RE 108 RE Although it is not a popular vegetable thoroughly under cold running water to Vitamin C 41 58 worldwide, broccoli began gaining pop- remove any dirt. Broccoli can be con- Thiamin 0 0 ularity in the 1970s, when consumption sumed raw as an appetizer with dip or in Riboflavin 0.1 0.1 per person increased from about a half salads, or it can be cooked in a variety of Niacin 0 0 Vitamin B6 0.1 0.1 pound per year to the current 4 1/2 ways. Well-cooked broccoli should be Folate 31 μg 39 μg pounds. Today, broccoli ranks 11th tender enough to yield to a fork, yet remain Vitamin E 1 1 among leading U.S. vegetable crops. crisp and bright. Because the florets tend 220 Part II: Encyclopedia of Foods Brussels Sprouts

Brussels sprouts look like miniature dark-green cabbages and are, in fact, related must be taken to avoid overcooking, to the cabbage. The sprouts range from 1 to 1 1/2 inches in diameter. As many which turns the stems mushy. Sprouts as a hundred of these ball-like sprouts may grow in bunches from a single, long may be boiled, braised, steamed, or plant stalk that is usually between 2 and 4 feet in height. Brussels sprouts are microwaved and can be seasoned with similar to the cabbage in flavor but are mustard, dill, caraway, poppy seeds, or milder and have a denser texture. sage leaves. Brussels sprouts are a good accompaniment to strong-flavored meats Family Cruciferae and . Scientific name Brassica oleracea var. gemmifera Common name Brussels sprouts Nutrient composition ♥ High in vitamin C Brussels sprouts are high in vitamin C and ♥ A good source of folate and are a good source of folate and vitamin A vitamin A (beta-carotene) (beta-carotene). They are cruciferous ♥ A cruciferous vegetable that con- vegetables and contain phytochemicals tains phytochemicals that may that may help prevent cancer. help prevent cancer

Varieties to produce sprouts for approximately 6 weeks. Brussels sprouts are very resistant Among the common varieties of Brussels to cold, and the tastiest sprouts are often SERVING sprouts are the Noisette and Bedford those that mature after the first fall frost. SIZE: 1/2 cup, cooked Fillbasket. The Rubine is a red-leafed They are usually available throughout the (about 4 medium) (78 g) variety; the Mallard, Captain Marvel, year. The peak season is from late August Nutrient Content Prince Marvel, Montgomery, and Jade through March. California is the major Cross are all hybrids. The Early Half Tal supplier of Brussels sprouts in the United Energy (kilocalories) 30 is another variety. States. Water (%) 87 Dietary fiber (grams) 2 Fat (grams) 0 Origin & botanical facts Uses Carbohydrate (grams) 7 Protein (grams) 2

Brussels sprouts, named after the capital Brussels sprouts are usually selected on Minerals (mg) Calcium 28 of Belgium, are one of the few vegetables the basis of size and appearance. Small, Iron 1 that originated in northern Europe. They compact, fresh sprouts that are bright Zinc 0 were first cultivated in Belgium in the green will have the freshest flavor and the Manganese 0 16th century, introduced to France and crispiest texture. They may be stored in Potassium 247 England in the 19th century, and probably a loosely closed plastic bag in the refrig- Magnesium 16 Phosphorus 44 brought to North America by French erator for up to 5 days. Any wilted or Vitamins (mg) settlers, who grew them in Louisiana. In yellow outer leaves should be removed Vitamin A 56 RE the United States, they are grown pri- and the stems of the sprouts trimmed, Vitamin C 48 marily along the east and west coasts although not flush with the bottoms, Thiamin 0.1 where summer daytime temperatures before cooking. Cutting an “X” in the Riboflavin 0.1 average 65 degrees or less. Brussels sprouts base of the sprouts helps the heat pene- Niacin 0 Vitamin B6 0.1 are grown from seed, and the first sprouts trate the solid core and allows the sprouts Folate 47 μg are ready to pick about 4 months after to cook evenly. Brussels sprouts can be Vitamin E 1 the seeds are sown. The plant continues cooked in a variety of ways, although care Vegetables 221 Cabbage

Cabbage is a leafy vegetable that grows in heads close to the ground. so that its mild taste and crisp texture are The leaves may be loosely or tightly compacted and range from retained. Cabbage can be microwaved, pale-green to dark purple-red, depending on the variety. steamed, stir-fried, or added to soups and stews. Individual cabbage leaves can be Family Cruciferae separated and used to wrap a variety of Scientific name Brassica oleracea L. stuffings, such as meats and rice or other Common name cabbage grains. Seasonings that work well with ♥ High in vitamin C both raw and cooked cabbage include caraway, dill, mustard, and curry. ♥ A cruciferous vegetable that contains phytochemicals called indoles that may help Nutrient composition prevent cancer

Varieties Cabbage is high in vitamin C. As a cruciferous vegetable, it contains signifi- cant amounts of nitrogen compounds Of the hundreds of types of cabbage, developed by northern European farmers called indoles, which are phytochemicals three are grown and sold in the United during the Middle Ages. Because this type that may help prevent some types of States: green, red, and savoy. Green cabbage thrived through cold winters, it became cancer. has smooth, green outer leaves and pale almost as much a staple in the European interior leaves. The three most commonly diet as potatoes and corn. Cabbage is an grown varieties of green cabbage are inexpensive vegetable that is easy to grow Danish, with very compact, round or oval and stores well. It is particularly popular heads, produced for sale in the late fall; in Germany, Austria, , and Russia. Nutrient Content Domestic, with looser heads of curled In the United States, the primary regions 1 1 cup /2 cup leaves; and Pointed, grown primarily in of cultivation are California, Florida, shredded, shredded, the Southwest for the spring market, with Georgia, , and Texas. raw (70 g) boiled (75 g) small, conical heads and smooth leaves. Cabbage is propagated from seed Energy (kilocalories) 18 17 Red cabbage has dark-red to purple leaves sown first in a seedbed and then trans- Water (%) 92 94 with white veins. Red cabbage has a planted after 1 to 2 months. Tall varieties Dietary fiber (grams) 2 2 tougher texture and a flavor that is similar must be staked to prevent damage from Fat (grams) 0 0 to but slightly sweeter than that of the wind or heavy rain. Cabbage is a rela- Carbohydrate (grams) 4 3 Protein (grams) 1 1 green variety. Savoy cabbage has pale, tively slow-growing crop. Some varieties yellow-green, crinkled leaves forming a take up to 200 days to mature. Other Minerals (mg) less compact, more oblong head. Its flavor vegetables that develop more quickly, such Calcium 33 23 Iron 0 0 tends to be milder than that of red or as lettuce or green beans, may be sown Zinc 0 0 green cabbage. between rows of cabbage plants. Manganese 0 0 Potassium 172 73 Magnesium 11 6 Origin & botanical facts Uses Phosphorus 16 11 Vitamins (mg) Vitamin A 9 RE 10 RE The oldest accounts of cultivated cabbage Uncut cabbage can be stored for months Vitamin C 23 15 appear in Greek literature and date from in perforated vegetable bags in the refrig- Thiamin 0 0 about 600 B.C. However, the cabbage erator crisper. Riboflavin 0 0 eaten by the early Greeks and Romans Raw cabbage can be shredded for Niacin 0 0 appears to have been a loose-leaved, non- salads and cole slaw. Cooked cabbage has Vitamin B6 0.1 0.1 Folate 30 μg 15 μg heading type. Modern compact-headed a strong flavor and mushy consistency Vitamin E 0 0 varieties with overlapping leaves were when overcooked, but it can be prepared 222 Part II: Encyclopedia of Foods Carrot

The carrot plant is a member of the parsley family, characterized by light, feathery Nutrient composition leaves. Other members of this family include fennel, dill, and celery. The edible root of the plant is usually orange and shaped A medium-sized raw carrot is an excellent like a long cylindrical cone. A fibrous channel or core source of beta-carotene, which is con- runs the length of the vegetable; usually, the smaller verted into vitamin A. Carrots are a rel- the core, the younger and sweeter the vegetable. atively good source of fiber. In addition to beta-carotene, carrots contain two Family Umbelliferae Scientific name Daucus carota other carotenoids: alpha-carotene and Common name carrot lutein. The carotenoids, which are respon- sible for the bright-orange color of car- ♥ High in vitamin A (carotenes) rots, have antioxidant properties and may ♥ Good source help prevent cancer and heart disease. of fiber Lutein also has been looked at for its role ♥ Contains phytochem- in protecting the eye from free-radical icals that may help prevent damage and maintaining vision. Cooking cancer and heart disease carrots makes them more digestible and appears to increase the amount of vita- percent of which goes into the production min A available for use in the body. Varieties of mini-peeled carrots. However, the vitamin A content of fresh or frozen carrots is twice that of canned Many varieties of carrots are grown versions. throughout the world. Colors range from Uses white to yellow to crimson. A carrot may be as short as 3 to 6 inches and as long as Carrots should be firm and brightly col- Nutrient Content several feet. However, most carrots on the ored from top to bottom. Near the leafy 1 U.S. market today are orange and 7 to 9 crown of the root, there may be a green- 1 medium, /2 cup, raw cooked inches long. Mini-peeled carrots are cut ish tinge, but dark or black coloring is an (61 g) (78 g) from the smaller, sweeter “caropak” carrots, indication of age. Keeping carrots refrig- Energy (kilocalories) 26 35 which have been grown tightly together erated in moisture-retaining packaging Water (%) 88 87 especially for this purpose. Despite pack- will preserve them for up to a month. Dietary fiber (grams) 2 3 aging and labeling claims, mini-peeled The green leaves should be twisted off Fat (grams) 0 0 carrots are not baby carrots. True baby before storage, because they wilt quick- Carbohydrate (grams) 6 8 carrots are carrots harvested earlier than ly and draw moisture from the carrots. Protein (grams) 1 1 usual and do, in fact, look like miniature Fruits that produce ethylene gas as they Minerals (mg) carrots. They are often sold with their green ripen, such as apples or pears, should not Calcium 16 24 tops still on them in specialty food stores. be stored in the same bag with carrots. Iron 0 0 Zinc 0 0 With the exception of beets, carrots Manganese 0 1 contain more sugar than any other veg- Potassium 197 177 Origin & botanical facts etable. They are a satisfying snack when Magnesium 9 10 eaten raw and are a tasty addition to a Phosphorus 27 23 The first carrots, which were white, purple, variety of mixed dishes. Grated raw Vitamins (mg) and yellow, were cultivated in Afghanistan carrots may be added to fruit or vegetable Vitamin A 1,716 RE 1,915 RE Vitamin C 6 2 and then brought to the Mediterranean salads, mixed with peanut butter as a Thiamin 0.1 0 area. Today's orange carrots descend from sandwich filling, or used in baking cakes, Riboflavin 0 0 Dutch-bred carrots and have been grown muffins, or breads. Cooked carrots Niacin 1 0 in the United States since colonial times. enhance the flavor of casseroles, soups, Vitamin B6 0.1 0.2 Domestically, California produces about and stews. Puréed carrots may be used Folate 9 μg 11 μg Vitamin E 0 0 60 percent of the United States crop, 25 in cookies, puddings, and soufflés. Vegetables 223

The cassava is a root 2 to 3 inches in diameter and 6 to 12 inches long, covered or stews. West Indians cook bitter cassava with a coarse, inedible brown skin. To help preserve the root, the skin is often with brown sugar and spices to make a coated with a shiny film of wax. The flesh of the tuber is white with thin veins condiment called cassareep, available in running through it and is potato-like in texture. Caribbean markets. In addition to its varied uses in the human diet, cassava is used as animal feed and in many indus- trial applications.

Nutrient Composition

Family Euphorbiaceae Cassava is composed mostly of carbohy- Scientific names Manihot esculenta Crantz drate and is a major source of calories in (Manihot ultissima Phol [sweet]; Third-World countries. Manihot aipi Phol [bitter]) Common name yuca, tapioca, manioc, apple

Varieties temperatures fall below 50° Fahrenheit). Until recently, the many varieties of cassava Most cassava roots are harvested by hand, were divided into two main categories: although Brazil has developed mechanical bitter and sweet. Because the bitter root harvesters. Because the roots are extremely contains substances that are converted to sensitive to physical damage, harvesting SERVING toxic cyanide compounds when the root must be done carefully. SIZE: is cut, it must not be eaten raw; cooking To increase the short shelf life of the 1/4 cup, raw (51 g) destroys these substances. Although sweet cassava further, the leaves are removed 2 Nutrient Content cassava is believed to have low amounts of weeks before harvest. In addition to these potential toxins, taste is not a reliable dipping the roots into wax, storing the Energy (kilocalories) 83 predictor of toxin content, and experts newly harvested roots in plastic bags Dietary fiber (grams) 1 recommend that all cassava be cooked. extends the shelf life by 3 to 4 weeks. Fat (grams) 0 Carbohydrate (grams) 20 Protein (grams) 1 Origin & botanical facts Uses Minerals (mg) Calcium 8 Iron 0 The cassava originated in Brazil, Paraguay, Cassava should be refrigerated no more Zinc 0 and the Caribbean Islands, from where than 4 days. The peeled cassava can be Manganese 0 it was introduced to Africa and the Far boiled and mashed, baked, or sliced and Potassium 140 East. Africa is now the leading producer, fried, identical to the cooking of potatoes. Magnesium 11 and cassava is an important dietary staple Alternatively, the peeled root can be Phosphorus 14 Vitamins (mg) throughout the continent. In the United grated and the starch extracted to make Vitamin A 1 RE States, cassava is grown in Florida and is breads, crackers, pasta, and tapioca pearls Vitamin C 11 imported from Mexico, Central America, (a commercial product used to make Thiamin 0 South America, and the Antilles. pudding). In Africa, the roots are Riboflavin 0 Cassava is propagated from stem cut- fermented in water, after which they are Niacin 0 Vitamin B6 0 tings. Ideal growing conditions include made into an alcoholic beverage; sun- Folate 14 μg temperatures between 77° and 86° dried for storage; or grated, formed into Vitamin E 0 Fahrenheit (the plants cease to grow if a dough, and cooked alone or in soups 224 Part II: Encyclopedia of Foods Cauliflower

As their names imply, cauliflower and broccoflower are actually flowers. The part The raw florets are tasty in salads, as a of the plant that is eaten is the head of underdeveloped, tender flower stems and crunchy appetizer with dips, or pickled. buds. While growing, the head is surrounded by Cauliflower can be boiled, steamed, heavy green leaves that protect it from sunlight microwaved, or baked. It is a flavorful and discoloration. Many of the leaves are addition to soups and stews or to other trimmed off during preparation for shipment vegetables such as carrots, tomatoes, peas, and sale. Cauliflower has a strong odor bell pepper, or broccoli. Cauliflower also when cooked and a rich, cabbage-like flavor. works well on its own, seasoned with Broccoflower is a hybrid of broccoli and nutmeg, dillweed, chives, or almonds. cauliflower. Cauliflower is available fresh and frozen, but the processing required for freezing Family Cruciferae destroys some nutrients and can turn the Scientific name Brassica oleracea L. florets watery in flavor and appearance. (botrytis) Common name cauliflower ♥ High in vitamin C Nutrient composition ♥ A cruciferous vegetable that contains Cauliflower is high in vitamin C. As a phytochemicals that may help prevent tures and rich, fertile soil with good mois- cancer cruciferous vegetable, cauliflower contains ture. It is usually planted as an annual, phytochemicals that may help prevent but milder climates can support winter cancer. Varieties varieties, so it is available year-round, with peak seasons in spring and fall. Cauliflower Cauliflower falls into three types. The is propagated from seed, usually sown Nutrient Content most commonly grown and sold is the first in beds and then transplanted to the

1 1 white cauliflower, which has creamy curds field after 4 or 5 weeks. The flower bud /2 cup, /2 cup, and bright-green leaves. The green variety forms on a single stalk and is surrounded raw (50 g) boiled (62 g) is actually the hybrid broccoflower by large, heavy green leaves that protect it Energy (kilocalories) 13 14 developed about 10 years ago, which has from the discoloring effect of sunlight. Water (%) 92 93 bright lime-green curds. Less commonly Heads are ready for harvest between 80 Dietary fiber (grams) 1 2 known is the purple-headed cauliflower. and 110 days after transplantation. In the Fat (grams) 0 0 field, many of the leaves are trimmed off, Carbohydrate (grams) 3 3 Protein (grams) 1 1 and the heads, which bruise easily, are Origin & botanical facts packed gently for shipping, usually in Minerals (mg) plastic wrap that has been perforated to Calcium 11 10 Iron 0 0 Cauliflower is native to the Mediterranean allow the escape of carbon dioxide, which Zinc 0 0 region and Asia Minor, where it was can discolor the head and cause an Manganese 0 0 cultivated more than 2,000 years ago. By unpleasant taste. Potassium 152 88 the 16th century, its cultivation had Magnesium 8 6 spread throughout western Europe. In Phosphorus 22 20 Uses Vitamins (mg) the United States, cauliflower did not Vitamin A 1 RE 1 RE become an important vegetable until the Vitamin C 23 27 early part of the 20th century. Today it A cauliflower head should be unbruised, Thiamin 0 0 is grown in numerous states. California firm, and uniformly cream-colored without Riboflavin 0 0 and New York are the leading producers, a trace of black, and it should be heavy Niacin 0 0 and it is also grown in Arizona, Michigan, for its size. It can be stored in perforated Vitamin B6 0.1 0.1 Folate 29 μg 27 μg Oregon, Florida, Washington, and Texas. plastic vegetable bags in the refrigerator Vitamin E 0 0 Cauliflower requires cool tempera- crisper for several days. Vegetables 225 Celeriac

Closely related to celery, celeriac (also cooked whole and then peeled, diced, or called celery root or celery knob) is a puréed and added to soups, stews, and knobby, bulb-shaped root about the size stir-fries or eaten alone with a bit of butter of a baseball. It has a rough brown skin or margarine and fresh herbs. In Europe, and rootlets. It has a crisp texture and a celeriac is often added to mashed potatoes nutty flavor that resembles that of strong and served with butter or cream sauce. celery or parsley. Like celery, the celeriac root as well as the stalks are often used as a seasoning.

Family Umbelliferae Nutrient composition Scientific name Apium graveolens Common name celeriac Raw celeriac is a good source of vitamin ♥ Raw celeriac is a good source of C and provides some potassium and vitamin C and provides some phosphorus. potassium and phosphorus

Varieties growing point. Celeriac is hardier than Celeriac is available in three varieties: celery and keeps well in winter if stored Iram, a medium-sized, globe-shaped root in a cool place. Thus, it is available year- Nutrient Content with few side shoots; Marble Ball, a round, with a peak season lasting from 1 1 round, white root; and Tellus, a quick- November through April. /2 cup, raw /2 cup, (78 g) cooked (77 g) growing, round root with brownish red leaf stems. Energy (kilocalories) 33 21 Uses Water (%) 88 92 Dietary fiber (grams) 1 1 Fat (grams) 0 0 Origin & botanical facts Small to medium-sized celeriac roots that Carbohydrate (grams) 7 5 are heavy for their size and free of cuts, Protein (grams) 1 1 A native of the Mediterranean region, bruises, and soft spots are the best. The Minerals (mg) celeriac is a popular vegetable in Europe, roots should be stored with their stalks Calcium 34 20 particularly in France and Italy, but it is intact in perforated plastic bags in the Iron 0 0 less well known in the United States. refrigerator crisper. Zinc 0 0 Celeriac is propagated from seed, Celeriac can be consumed either raw Manganese 0 0 Potassium 234 134 usually sown in pots or greenhouses in or cooked. Regardless of how it is to be Magnesium 16 9 early spring, and then transplanted to the used, the root must be rinsed well and Phosphorus 90 51 field in May. It requires a fertile soil that peeled. After it is peeled, the pieces Vitamins (mg) is rich in organic matter. For a large corm should be dropped into a bowl of acidu- Vitamin A 0 RE 0 RE (underground stem base) to develop, a lated water (water to which a few drops of Vitamin C 6 3 Thiamin 0 0 long growing season and plenty of water lemon juice or vinegar have been added) Riboflavin 0 0 are required. Thus, celeriac thrives in to prevent the discoloration that occurs Niacin 1 0 moist, temperate climates. In midsum- from exposure to the air. The raw root Vitamin B6 0.1 0.1 mer, the outer leaves are removed, and can be cut into sticks for dipping, or it Folate 6 μg 3 μg the plant is mulched or fertilized to assist can be grated or julienned for salads. Vitamin E 0 – growth and moisture retention. Lateral Celeriac can be boiled, braised, baked, or Note: A line (–) indicates that the nutrient shoots also are removed to create a single steamed until it is tender. It can be value is not available. 226 Part II: Encyclopedia of Foods CElery

Celery is a vegetable that is enjoyed for its crisp texture and distinctive flavor. A Uses bunch of celery is actually a single stalk consisting of separate ribs, and the most tender, inner ribs are called the hearts. The crispness Celery that is light in color and shiny has of celery comes from the rigidity of its the best flavor. Celery should be stored cell walls and its high water by the bunch in perforated plastic veg- content. In fact, celery etable bags in the refrigerator crisper. is mostly water, which Celery is a versatile vegetable. Raw makes it low in calories celery adds crunch to chicken, seafood, and an ideal snack food. egg, potato, and green salads. It is an excellent snack food or appetizer. Celery also can be microwaved, stir-fried, braised, Family Umbelliferae or steamed to serve as a main vegetable, Scientific name Apium graveolens L. but it usually is combined with other veg- Common name celery etables or is included in stuffings for ♥ A good source of vitamin C poultry and fish. Celery even has been made into a uniquely flavored soft drink, Dr. Brown’s Cel-Ray tonic. Varieties Nutrient composition probably was used solely as a seasoning and Although celery is available in many colors, medicinal herb. Leafy cultivated varieties Celery is a good source of vitamin C. most of the celery grown in the United may date back 2,000 years or more, but States belongs to the green varieties, which stalk celery seems to have been grown first range in shade from pale to dark and are in Italy in the 16th century. In the 1690s, SERVING SIZE: referred to as Pascal. One common green John Evelyn, an English diarist, described 2 stalks (80 g) celery as a new vegetable. Today, celery is variety is the American Green, also known Nutrient Content as the Tall Utah or Greensnap, which does grown in Great Britain, India, the United not require blanching (the banking of soil States, and Canada. Energy (kilocalories) 13 against the plant to keep it from turning Celery requires a moist, rich soil for Water (%) 95 dark green upon exposure to sunlight). good growth. It is especially successful Dietary fiber (grams) 1 Other varieties of celery include the Giant in low-lying, alkaline areas such as the Fat (grams) 0 Pink, with pink or red stems and dark- eastern regions of Florida and Great Carbohydrate (grams) 3 green leaves; the Golden Self-Blanching, Britain. Because of its high water content, Protein (grams) 1 with pale, golden-yellow leaves and golden celery requires large amounts of mois- Minerals (mg) stems; and the Ivory Tower, a fast-matur- ture; otherwise, the stalks become stringy Calcium 32 ing, self-blanching variety with pale leaves. and tough. Celery is propagated from Iron 0 Zinc 0 seeds so tiny that it takes more than a mil- Manganese 0 lion of them to add up to a pound. Most Potassium 230 Origin & botanical facts commercially grown celery is planted in Magnesium 9 March or April, in greenhouses or Phosphorus 20 Wild celery is a biennial or annual herb seedbeds with controlled watering. Vitamins (mg) About 2 months after sowing, when Vitamin A 10 RE native to southern Europe, Asia, and Africa, Vitamin C 6 growing in marshes along the muddy banks the seedlings are 4 to 6 inches tall, they are Thiamin 0 of tidal rivers or in other saltwater areas. transplanted to fields. Varieties that require Riboflavin 0 Although it resembles domestic celery, it blanching usually are planted in trenches Niacin 0 is smaller, with a stronger, more pungent to facilitate the banking of the soil against Vitamin B6 0.1 odor and flavor. Before the familiar milder, the plants. Three to 4 months after field Folate 22 μg Vitamin E 0 thick-stalked forms were cultivated, celery planting, celery is ready for harvesting. Vegetables 227 CHAYOTE

The chayote, a tropical member of the cucumber and squash family, is actually a fries. Chayote halves that are stuffed and fruit. It resembles a or avocado in shape and appearance but has baked make a filling main dish. The deep, lengthwise ridges and a single, flat, nut-like chayote can be substituted for many other seed. The fruit can be variable in size, color, fruits and vegetables in recipes. A fully texture, and flavor. The skin of the fruit mature fruit may be used in place of pota- can be smooth, deeply fissured, or toes in soups and purées. The grated fruit even wrinkled and prickly. Colors also is useful as a substitute for carrots range from light-green to almost and in breads and pastries. white. The opaque flesh has a Cooked, mashed, and seasoned with cucumber-like texture and varies sweet spices, it resembles applesauce and in color. Once heated, the flesh can be served as a light snack or dessert. becomes somewhat translucent. The leaves and stems of the chayote plant Except for the seed, the entire fruit are used as a low-cost animal feed and is edible. can also be spun into cord. climbing vine that may reach up to 100 Family Cucurbitaceae feet in a single season and is covered with Nutritional Facts Scientific name Sechium edule large, heart-shaped, lobed leaves that measure 4 to 6 inches. Ideal growing Common name chayote Chayote is a good source of vitamin C. conditions include full sunlight, high ♥ A good source of vitamin C moisture levels, and rich, well-drained soil. Under the proper conditions, some plants SERVING can produce up to 100 fruits in a single SIZE: 1/2 cup pieces, Varieties cooked (80 g) season. The fruits must be harvested Nutrient Content young or they will become tough. Chayote

Although definite strains of chayote-pro- is available year-round, but the peak Energy (kilocalories) 17 ducing plants exist, distinctive varieties season is late summer through early fall. Water (%) 93 of the fruit are yet to be identified. Dietary fiber (grams) 2 However, the fruit is identified by a Fat (grams) 0 variety of names. In many places, it is Uses Carbohydrate (grams) 4 recognized as mango squash, chocho, Protein (grams) 1 christophine, and choke. In Louisiana, A firm, unblemished, clear-green chayote Minerals (mg) it is called mirliton, and in Florida it is is the best choice. The chayote keeps up Calcium 10 to 1 month stored uncovered in a cool, Iron 0 called a vegetable pear. Zinc 0.2 dry, dark place, or it can be stored in a Manganese 0 perforated plastic bag in a refrigerator Potassium 138 Origin & botanical facts vegetable crisper for up to a week. Magnesium 10 The chayote is most easily prepared Phosphorus 23 Chayote is native to Mexico, Central by peeling the fruit and microwaving or Vitamins (mg) Vitamin A 4 RE America, and the West Indies. The fruit steaming it for a few minutes. Although Vitamin C 6 is believed to have been cultivated by very young fruit can be prepared with the Thiamin 0 the Aztecs and Mayans long before skin left on, more mature fruit should be Riboflavin 0 Columbus arrived. The name chayote is peeled under running water to prevent Niacin 0 derived from the Mayan word “chayotli.” being irritated by the sticky sap under the Vitamin B6 0.1 skin. Cooked chayote can be seasoned to Folate 14 μg The plant is now grown in South Vitamin E – America, North Africa, and in subtropical taste and eaten as is; sliced or diced and added to other dishes such as salads in place Note: A line (–) indicates that the nutrient parts of southern Florida. The fruit grows value is not available. abundantly from a fast-growing tropical of cucumbers; or prepared like french 228 Part II: Encyclopedia of Foods Chicory

Chicory is a perennial that forms long, stick-like stems are California and New Jersey. Some and ragged, widely spaced bunches of leaves, chicory is also grown in Mexico and Italy. sometimes in tight heads or in loose formations. The outer leaves may be green, white, or red, depending on variety, and have a Uses strong, slightly bitter taste. The inner leaves are usually paler in color and Chicory, Belgian endive, and radicchio milder in flavor. should be selected and stored in a manner similar to arugula and lettuce. Chicory Family Compositae leaves most often are used raw in salads. Scientific name Chichorium intybus The roots of some varieties of chicory are Common name chicory, Belgian endive, roasted and ground to make a sub- radicchio stitute or flavoring popular in Louisiana. ♥ Leaves are high in folate, vitamin A, vitamin C, potassium, and fiber Nutrient composition ♥ A good source of calcium, magne- in ancient Egypt, where, along with sium, riboflavin, and vitamin B6 endive and escarole, it was believed to Chicory is high in folate, vitamin A, have been one of the bitter herbs Varieties vitamin C, potassium, and fiber. It is also consumed during the Jewish Passover. a good source of calcium, magnesium, Works by Horace, Aristophanes, and riboflavin, and vitamin B . The two basic types of chicory, forcing Pliny attest to the use of chicory by the 6 and nonforcing, are distinguished by their early Greeks and Romans. Later, it was SERVING method of cultivation. The forcing brought to North America, where it now SIZE: chicories are initially sown outdoors, but grows wild and in cultivated form. 1 cup greens, raw (180 g) because exposure to light tends to create Chicory can be grown in a variety of Nutrient Content a bitter taste, the plants are transferred to soil types. Seeds generally are sown directly a dark area (a process called blanching) into open ground. Because most types Energy (kilocalories) 41 for the latter half of their growth. As a of chicory thrive in cool temperatures, Water (%) 92 result, forcing chicories have a milder fla- planting is done in early spring or late Dietary fiber (grams) 7 vor. The most common forcing varieties fall. Chicory plants have shallow roots, Fat (grams) 1 Carbohydrate (grams) 8 are the Witloof chicory, sometimes called so frequent irrigation is necessary. The Protein (grams) 3 Belgian endive, and the red-leaf radic- plants grow with a scruffy appearance and chio, an Italian chicory that is becoming with multiple stick-like stems that are 2 Minerals (mg) Calcium 180 increasingly popular in the United States. to 3 feet tall. Bright, almost iridescent, Iron 2 Nonforcing chicories do not require blue flowers appear on the stems in the Zinc 1 blanching. These varieties are grown like second year. Manganese 1 lettuce, without forcing. The Italian Forcing varieties are dug up in late fall, Potassium 756 radichetta, more common in North the leaves and roots are cut back, and the Magnesium 54 Phosphorus 85 America than in Europe, has narrow leaves plants are laid horizontally in pots of moist Vitamins (mg) that grow on wide stalks and are cooked peat in a dark, warm place. After 3 or 4 Vitamin A 720 RE like asparagus. weeks, the heads are ready to be cut. Vitamin C 43 Nonforcing varieties of chicory are plant- Thiamin 0.1 ed in the spring and picked like lettuce in Riboflavin 0.2 Origin & botanical facts the fall. They can be used immediately Niacin 1 Vitamin B6 0.2 or stored in a cool place for later use. Folate 197 μg Chicory is native to Europe and western Leading domestic producers of chicory, Vitamin E 4 Asia. Evidence suggests that it was grown particularly the newly popular radicchio, Vegetables 229

CHINESE CABBAGE (Bok Choy & Napa)

Bok choy and napa are two varieties of Chinese more tender leaves. Bok choy and napa cabbage, a member of the same family as broccoli cabbage are delicious cooked alone or and Brussels sprouts. Resembling a cross between with meat, poultry, and other vegetables. celery and Swiss chard, bok choy has white, A mild-flavored soup can be prepared by celery-like stalks with dark-green, adding the leaves and stalks to either a long, rounded leaves. Napa cabbage is chicken or miso broth with scallions and similar in shape and size to romaine cubes of chicken or tofu. In Korea, kim- lettuce and has white, crisp stalks. chee, a spicy dish made from pickled Chinese cabbage, is served at most meals.

Family Cruciferae Scientific name Brassica campestris L. Nutrient composition Common name bok choy, napa cabbage ♥ Raw bok choy is high in vitamin A and Raw bok choy is high in vitamin A and vitamin C vitamin C. One serving of cooked napa cabbage is a good source of zinc. ♥ Raw bok choy is a good source of folate ♥ Napa cabbage is a good source of zinc

United States by Chinese immigrants in the late 19th century, Chinese cabbage is Nutrient Content Varieties now grown in California, New Jersey, 1 1 cup /2 cup napa, Hawaii, and Florida. bok choy, raw, cooked As many as 33 varieties of Chinese shredded (70 g) (55 g) cabbage exist, each with a different name. Energy (kilocalories) 9 7 The two most common varieties are bok Uses Water (%) 95 96 choy (var. chinensis) and napa cabbage Dietary fiber (grams) 1 – (var. pekinensis). Bok choy also is known Both bok choy and napa are available Fat (grams) 0 0 Carbohydrate (grams) 2 1 as pak-choi, qing cai, taisai, chongee, and throughout the year. Bok choy should Protein (grams) 1 1 Chinese mustard cabbage. Baby bok choy have bright, white stalks and fresh green is a variety that grows to a fraction of the leaves and should show no signs of Minerals (mg) Calcium 74 16 size of regular bok choy and is consumed wilting. Napa heads should be tightly Iron 1 0 whole. Among its other names, napa closed and have unblemished leaves. Zinc 0 2 cabbage is sometimes called Chinese Uncut, unwashed cabbage can be refrig- Manganese 0 0 cabbage, which adds to the confusion erated in a plastic bag for up to 3 days. Potassium 176 47 among varieties. Mild-flavored and versatile, both bok Magnesium 13 4 Phosphorus 26 10 choy and napa cabbage can be prepared Vitamins (mg) in the same ways as regular cabbage. They Vitamin A 210 RE 5 RE Origin & botanical facts can be used raw in salads or steamed, Vitamin C 32 2 boiled, braised, stuffed, or stir-fried. Thiamin 0 0 Native to China and eastern Asia, Chinese Cooking softens the flavor of the leaves Riboflavin 0 0 cabbages are annual plants that grow best and sweetens the flavor of the stalks. Niacin 0 0 Vitamin B6 0.1 0 in cool, moist environments. Both bok Before cooking, the stalks must be sliced Folate 46 μg 23 μg choy and napa cabbage have been crosswise or on the diagonal, and the Vitamin E 0 – cultivated in China for thousands of years leaves cut into thick shreds. When stir- Note: A line (–) indicates that the nutrient value is and are popular in that country and in frying bok choy, the stems should be not available. Korea and Japan. Introduced to the cooked a few minutes before adding the 230 Part II: Encyclopedia of Foods Collards

Collards are plain-leafed, nonheading members of the cabbage family, closely fresh collards is to boil them with a chunk related to kale. In flavor, they resemble of or salt pork, but they can be a cross between cabbage and kale and prepared similarly to cabbage, spinach, are considered one of the milder greens. or other greens. They can be steamed or microwaved and added to soups and stews or casseroles. Cooked collards make a Family Cruciferae tasty salad served chilled with olive oil Scientific name Brassica oleracea var. and lemon juice. Collard leaves also are acephala available frozen and canned. Common name collards ♥ High in vitamin A (beta-carotene), vitamin C, and folate Nutrient composition ♥ A good source of fiber and calcium One-half cup of cooked collards is a good ♥ A cruciferous vegetable that contains source of fiber and calcium and is high phytochemicals that may help in vitamin A (beta-carotene), vitamin C, prevent cancer and folate. As a cruciferous vegetable, tures, the cultivation of collards has spread collards contain phytochemicals that may north from the southeastern United States, help prevent cancer. Varieties where they have long been a popular vegetable. Collard seeds can be sown Collard varieties include the Plant Vates, directly into fields, or they can be planted Carolina Improved Heading (or Morris), in protected beds and the seedlings trans- SERVING Georgia Southern, Blue Max, and Heavi planted 6 or 8 weeks later into the fields. SIZE: Crop. The plants mature in about 60 days. 1/2 cup, boiled (95 g) Collards can grow in a variety of soils and Nutrient Content are tolerant of poor soil. Origin & botanical facts Collard greens can be harvested in Energy (kilocalories) 25 these ways: the tender, young leaves can Water (%) 92 Collards, one of the oldest members of be removed from mature plants (which Dietary fiber (grams) 3 the cabbage family, are similar to the wild, encourages new growth), or the entire Fat (grams) 0 Carbohydrate (grams) 5 nonheading forms of cabbage that were plant can be cut when it is very young, Protein (grams) 2 among the first foods eaten by prehistoric half-grown, or fully mature. Maximal people. They are native to the eastern yield occurs when the leaves are removed Minerals (mg) Calcium 113 Mediterranean region and Asia Minor from the bottom of the plant before they Iron 0 and were cultivated by the ancient Greeks age. The peak season for collards is Zinc 0 and Romans. Collards were introduced January through April, but they generally Manganese 1 to Britain and France around 400 B.C. by are available in markets year-round. Potassium 247 either the Romans or the Celts. Although Magnesium 16 Phosphorus 25 collards were first mentioned in the Vitamins (mg) American colonies in 1669, they may Uses Vitamin A 297 RE have been present here before that time. Vitamin C 17 Collards are a cool-season crop that Crisp bunches of intact leaves with no Thiamin 0 thrives in temperate climates. They grow yellowing are best. Collards can be stored Riboflavin 0.1 well in warm weather but can tolerate in perforated plastic bags in the refriger- Niacin 1 Vitamin B6 0.1 cold temperatures in late fall, and their ator crisper. Folate 88 μg flavor is enhanced by light autumn frost. All green parts of the collard plant are Vitamin E 1 Because they can survive cold tempera- edible. The southern style of cooking Vegetables 231 Corn

Because corn is a member of the grass family, it is not strictly a vegetable but a steamed, or microwaved, but the secret grain (see Grains, page 269). However, one type, sweet corn, is prepared and to retaining the flavor is to cook it no served as a fresh vegetable. The seeds, or kernels, which are the edible part of more than a few minutes. For grilling the plant, form in spikelets on a woody axis called an ear. They are covered ears of corn in their husks, the ears should with a green husk. Ears of corn vary in size, and the be soaked in water for about 20 minutes kernels range from white to yellow, orange, and then cooked on a grill rack or in the red, brown, blue, purple, and black, oven for 10 to 15 minutes. Grilling or although sweet corn is always roasting husked corn (for 5 to 7 minutes) white or butter-yellow. produces a stronger flavor.

Family Gramineae (Poaceae) Scientific name mays L. Nutrient composition Common names corn, sweet corn Corn provides some fiber, vitamin C, and ♥ Moderately good source of fiber, folate. vitamin C, and folate

Variety

Of the many types of corn, sweet corn is grows best during long, hot summers. It the only variety that is eaten fresh as a requires rich soil and regular fertilizing, vegetable. Sweet corn is available in particularly with nitrogen. Because the several varieties divided by kernel color. flowers are wind-pollinated, plants should Nutrient Content Some sweet corn is pure yellow; some, be spaced closely together. The ears do 1 like Silver Queen, is white; and some, like not ripen well in cold weather, so the /2 cup (about 1 ear) yellow 1 cup Butter and Sugar, is bicolored, that is, it seeds must be planted in plenty of time corn, boiled popcorn, air- has both yellow and white kernels. for the kernels to develop before the first (82 g) popped (8 g) Popping corn, baby corn, and the white autumn frost. Although each ear of corn Energy (kilocalories) 89 31 corn known as hominy are different types produces many kernels, the plant has no Water (%) 70 4 of eating corn. natural mechanism for dispersing its Dietary fiber (grams) 2 1 seeds. To ensure that it will be tender and Fat (grams) 1 0 succulent for eating, sweet corn is picked Carbohydrate (grams) 21 6 Protein (grams) 3 1 Origin & botanical facts before it reaches maturity. Minerals (mg) Corn is native to the Americas, probably Calcium 2 1 Uses Iron 1 0 having originated in Mexico or Zinc 0 0 Guatemala, where historians believe it Manganese 0 0 evolved from a wild grain called teosinte Sweet corn is a popular vegetable in the Potassium 204 24 that still grows in the Mexican highlands. United States. The average American eats Magnesium 26 10 The corn plant, which can attain heights about 25 pounds of corn every year, most Phosphorus 84 24 Vitamins (mg) of 20 feet, has a hard, jointed stalk. Male of it frozen or canned, but in summer, Vitamin A 18 RE 2 RE flowers develop in the tassel at the top of corn is preferred fresh on the cob. Vitamin C 5 0 the stalk, and the female flower is a cluster Because the sugars in the kernels of sweet Thiamin 0.2 0 at the joint of the stalk. Corn is polli- corn begin to convert to starch as soon Riboflavin 0.1 0 nated by the wind. The corn silk hang- as the ear is picked, corn should be eaten Niacin 1 0 ing from the husk of each ear is the pollen as soon after harvest as possible. Vitamin B6 00 Folate 38 μg 2 μg receptor; each thread must receive a grain While still on the cob and after the Vitamin E 0 0 of pollen for the kernels to develop. Corn husks are removed, corn can be boiled, 232 Part II: Encyclopedia of Foods

Cress (watercress)

Cress is a member of the mustard family, a cruciferous vegetable whose small, Uses dark-green leaves add a slight crunch and a tangy, peppery flavor to dishes. The raw, young leaves of the cress plant are sold in bunches. When selecting Family Cruciferae watercress, choose crisp leaves with deep Scientific name Lepidium sativum color, and avoid those with yellow leaves. (garden cress) Watercress can be refrigerated up to 5 Common name cress, garden cress, days in a plastic bag or with the stem ends watercress in a glass of water and the leaves covered ♥ High in vitamin C with a plastic bag. The leaves and ♥ A good source of folate and vitamin A trimmed stems may be added to salads, sandwiches, and soups and used as a ♥ A cruciferous vegetable that contains garnish for a variety of dishes. phytochemicals that may help prevent cancer Nutrient composition Varieties

in California, Florida, and Virginia. Watercress is high in vitamin A and The most common variety of cress is Winter cress is cultivated as a substitute vitamin C. As a cruciferous vegetable, it watercress, which grows in flooded soil for watercress when flowing water is not contains phytochemicals that may help beds and has small, heart-shaped leaves available for planting. It is produced prevent cancer. and a slightly bitter taste. Watercress is mostly in the United States, favored by difficult to grow in home gardens. An growers because of its hardiness. SERVING easily grown, hardy alternative is winter Cress is propagated from seeds or stem SIZE: cress, with dark-green, strongly flavored cuttings and generally prefers the cool 1 cup, raw (34 g) leaves that form rosettes. Other varieties growing conditions of early spring and Nutrient Content include broad-leaved cress, with oval late fall. The growth of watercress leaves; peppergrass, or curly cress, with requires a special environment with Energy (kilocalories) 4 an attractive, ornamental appearance; flooded soil beds containing absolutely Water (%) 89 extra curled, a compact plant with short pure water, because any water-borne con- Dietary fiber (grams) 1 stalks and fine leaves; and garden cress, a taminants could be deposited on the Fat (grams) 0 tall, cool-season annual. Carbohydrate (grams) 0 plant. The leafy stems are generally Protein (grams) 1 harvested about 180 days after planting. Requirements for other varieties vary. Minerals (mg) Origin & botanical facts Calcium 41 Garden cress, which can grow up to 18 Iron 0 inches tall, prefers sun or light shade and Zinc 0 Cress grows wild in many parts of the well-drained soil. Seeds can be sown at Manganese 0 world, including Asia, the Middle East, intervals from early spring through the Potassium 112 Europe, North America, and New summer in order to furnish a constant Magnesium 7 Zealand. Watercress is native to Europe, Phosphorus 20 supply of young leaves. The whole plants Vitamins (mg) and garden cress originated in Persia, later are harvested about 60 days after planting. Vitamin A 159 RE spreading to India, Syria, Greece, and Hardy winter cress is not planted until Vitamin C 15 Egypt. Watercress has been cultivated July or August and can be harvested from Thiamin 0 since ancient Roman times. Commercial late fall through the winter, until the Riboflavin 0 cultivation was first recorded in Germany plants begin to flower in spring. The Niacin 0 in 1750 and later in Great Britain in Vitamin B6 0 leaves of most cresses are picked when they Folate 40 μg 1808. Today, watercress is grown in Great are 3 to 5 inches long, or the entire plant Vitamin E 0 Britain and in the United States, mainly can be harvested before seed stalks form. Vegetables 233 Cucumber

The cucumber is a member of the same family as gourds, melons, and squash. Uses Although the cucumber is botanically a fruit, it is more commonly thought of and used as a vegetable. It is usually oblong and 1 to 8 inches long. It has glossy, Whole cucumbers can be refrigerated in dark-green skin and tapering ends. Its interior is generally pale green to white, a crisper up to 1 week, tightly wrapped with rows of tender, edible in plastic. seeds down the center. With its high water content, the Cucumbers are largely cucumber is especially refreshing in warm water. They are weather, chilled and eaten fresh, pickled moist but crisp, and and eaten alone, or added to green salads their flavor is sweet or sandwiches. In the Mediterranean and mild. region, cucumber often is grated into yogurt, to which spices and raisins or nuts are added to make a cooling condiment Family Cucurbitaceae for spicy dishes. Scientific name Cucumis sativus Common name cucumber Nutrient composition

Varieties Cucumbers are composed mostly of water and contain only small amounts of nutrients. Cucumbers grow in a variety of shapes and sizes, from tiny gherkins to green- species still grows. It was also in India SERVING house types that are up to 20 inches long. that the cucumber was first cultivated, SIZE: All have a similar flavor. Those grown about 3,000 years ago. From there it was 1/2 cup, sliced (52 g) primarily for eating fresh are called slic- brought to Greece and then to Western Nutrient Content ing varieties and include both field-grown Europe. Columbus transported the and greenhouse cucumbers. The green- cucumber to the Americas, where it even- Energy (kilocalories) 7 house varieties, sometimes called English tually was cultivated by American Indians Water (%) 96 cucumbers, tend to be longer and nar- and European colonists in eastern North Dietary fiber (grams) 0 rower, milder, and seedless. One type of America and as far north as Canada. Fat (grams) 0 Carbohydrate (grams) 1 English cucumber is sometimes referred Today, the leading producers of cucum- Protein (grams) 0 to as “burpless.” Other varieties are cul- bers in the United States are Florida, tivated for pickling. These are usually North Carolina, Texas, Georgia, and Minerals (mg) Calcium 7 smaller than slicing cucumbers and have South Carolina. Iron 0 bumpy, lighter-colored skins. The Cucumbers require warm tempera- Zinc 0 smallest is the gherkin, which is only 1 or tures and should not be planted until all Manganese 0 2 inches long. One of the pickling danger of frost has passed. Distinct male Potassium 75 varieties, the Kirby, is often sold fresh and and female flowers develop on one Magnesium 6 is enjoyed for its thin skin, crispness, and Phosphorus 10 cucumber plant, and pollen is carried by Vitamins (mg) very small seeds. insects; 10 to 20 bee visits per flower per Vitamin A 21 RE day are required to produce long, straight Vitamin C 3 fruit. In contrast, greenhouse cucumbers Thiamin 0 Origin & botanical facts are not pollinated, so they form without Riboflavin 0 seeds. Both field and greenhouse types Niacin 0 Vitamin B6 0 The cucumber is believed to have origi- are picked as soon as they are of edible Folate 7 μg nated in wild form in the mountains of size so that the plants will continue to Vitamin E 0 northern India, where a similar wild produce flowers and fruit. 234 Part II: Encyclopedia of Foods Eggplant

Although often thought of as a vegetable, the eggplant is botanically a fruit. It is a should be left intact until just before member of the nightshade family, which includes the tomato, potato, and pepper. cooking. Peeling is recommended for In addition to the purple eggplant, there are older eggplant, because the skin toughens many other types of eggplant, varying with age. Because a carbon steel blade from white to green-yellow and will blacken the flesh, a stainless steel knife purple-black. also is preferred for cutting eggplant. vary in shape and may be Eggplant can be stuffed and baked, oblong, round, tear-dropped, broiled, roasted, fried, stir-fried, or stewed. or lobed. Eggplants range Because they are very porous, eggplants in length from 2 to 12 inches. soak up oil easily during frying. Oil absorption can be minimized by salting to draw out the moisture and compact the flesh. This process also eliminates the natural bitter taste. Using a nonstick pan Family Solanaceae also can help cut down on fat absorption. Scientific name Solanum melogena esculentum Common name eggplant, aubergine Nutrient composition

Varieties Eggplant is composed mostly of water and contains only small amounts of nutrients. However, it was not until the 20th century The eggplant is available in many varieties. that Americans began to use the eggplant SERVING In the United States, the most common as a food. Previously, it was used as a table SIZE: 1/2 cup cubes, eggplant is the large, cylindrical or pear- decoration. Today, the eggplant is most cooked (50 g) shaped variety with a smooth, glossy, dark- popular in the cuisines of southern Italy Nutrient Content purple skin. Another popular variety is and the Middle East. the Japanese or Asian eggplant, which The eggplant is a frost-intolerant Energy (kilocalories) 14 ranges from solid purple to striated shades perennial grown as an annual. It will sus- Water (%) 92 and has tender, slightly sweet flesh. The tain damage if the temperature falls below Dietary fiber (grams) 1 Italian, or baby, eggplant looks like a minia- 65° Fahrenheit. Eggplant is available Fat (grams) 0 Carbohydrate (grams) 3 ture version of the larger common variety. throughout the year. The peak season is Protein (grams) 0 The egg-shaped White Egg has tougher from July to October. Florida and North skin and firmer, smoother flesh. Carolina produce half the domestic crop. Minerals (mg) Calcium 3 In the winter months, California and Iron 0 Mexico are also major suppliers. Zinc 0 Origin & Botanical Facts Manganese 0 Potassium 123 First cultivated more than 4,000 years Uses Magnesium 6 ago, the eggplant is believed to be native Phosphorus 11 Vitamins (mg) to India, from where it was subsequent- Eggplant is very perishable and should Vitamin A 3 RE ly brought to China. In the Middle Ages, be stored in a cool, dry place. It can be Vitamin C 1 Arab traders brought it to Spain and refrigerated in a plastic bag for 3 to 4 days. Thiamin 0 northern Africa. By the 18th century, Because it contains a heat-sensitive toxin Riboflavin 0 both the French and the Italians culti- that can induce diarrhea and vomiting, Niacin 0 Vitamin B6 0 vated eggplant, which they called eggplant must be cooked before eating. Folate 7 μg aubergine. Thomas Jefferson introduced To prevent the discoloration that occurs Vitamin E 0 the eggplant to the United States. when the flesh is exposed to air, eggplant Vegetables 235 Fennel

Fennel is an aromatic herb similar All parts of the fennel plant are edible. in appearance to dill. It has pale The mildly licorice-flavored leaves are yellowish-green, hollow stems used as a seasoning for fish. They also and bright-green, feathery leaves. can be chopped for salads, dressings, dips, The clear yellow flowers of fennel and cream sauces. The seeds have a more produce seed structures that resemble pungent flavor and are used either whole umbrellas. Both the root and the or ground as an ingredient in curries, pies, leaves have a mild licorice flavor. The breads, and sausages and in a variety of seeds have a pungent, aromatic scent. soups and stews. The bulb can be sliced and eaten raw in salads, cooked in stews, Family Umbelliferae added to pasta dishes, sautéed in oil, or Scientific name Foeniculum vulgare (dulce) baked and served with grated cheese and Common name fennel, sweet breadcrumbs. Variety Nutrient composition The two basic types of fennel, common fennel and fennel, bear a close Fennel is not a significant source of nutrients. resemblance to one another but are used differently. The shoots, leaves, and seeds (called “fruit”) of the common fennel are From the Mediterranean, fennel was SERVING used primarily as flavoring agents for carried east to India and also north to SIZE: fennel bulb, 1/2 cup, food. Several varieties of common fennel Europe and England, especially to Roman sliced, raw (87 g) have seeds that differ in length, width, colonies. Spanish settlers are believed to Nutrient Content and taste. These include the sweet variety, have brought fennel to the Western also known as French or Roman fennel, Hemisphere more than 200 years ago. In Energy (kilocalories) 13 characterized by long, yellowish green 1824, the American consul at Water (%) 90 fruit with a sweet flavor; Indian fennel, gave Thomas Jefferson fennel seeds for Dietary fiber (grams) 1 which is brownish, smaller, and less his garden at Monticello. Fat (grams) 0 rounded; and the pale-green Persian and Fennel is a long-lived plant that Carbohydrate (grams) 3 Protein (grams) 0 Japanese varieties, which are the smallest thrives almost anywhere. Fennel plants and have a stronger anise flavor and odor. usually grow to 3 or 4 feet but have been Minerals (mg) Florence fennel, also called finocchio, known to reach 7 feet. Young plants form Calcium 21 Iron 0 is somewhat smaller than common fennel a bulbous, thick root the first year and Zinc 0 and is grown mainly for its broad, bulbous flower the following summer. By mid- Manganese 0 leaf base, which is eaten as a vegetable. summer, the clusters of small yellow Potassium 180 blossoms begin to droop with the weight Magnesium 7 of the heavy seeds. Leaves can be picked Phosphorus 22 Origin & botanical facts Vitamins (mg) at any time, and seeds should be harvested Vitamin A 6 RE when they begin to turn brown. A single Vitamin C 5 Fennel is native to the Mediterranean plant produces about 1/4 cup of seeds Thiamin 0 region and was well known to the ancient and 1 cup of leaves. Riboflavin 0 Greeks and Romans. The Romans Niacin 0 enjoyed the young shoots as both a Vitamin B6 0 Uses Folate 12 μg flavoring and, according to their belief, Vitamin E – an aid to controlling obesity. The Greeks Note: A line (–) indicates that the nutrient called it “marathon,” a name derived from Fennel can be refrigerated unwashed in value is not available. “maraino,” meaning “to grow thin.” a plastic bag up to 1 week. 236 Part II: Encyclopedia of Foods Garlic

Garlic is a member of the Allium genus, as are the onion, leek, and scallion. garlic clove before adding the ingredients Covered in a loose, thin outer skin, the garlic bulb consists will give the salad a mild and fresh garlic of small sections called cloves that are flavor. Garlic juice also can be used to individually wrapped by a more make salad dressing. Slivers of garlic can tight-fitting, paper-like sheath. be inserted into slits made in roast beef, veal, or lamb before cooking. In addi- Family Amaryllidaceae tion, whole garlic can be baked or roast- Scientific name Allium sativum L. ed with meat or poultry. Common name garlic, stinking rose ♥ Contains phytochemicals that Nutrient composition may promote health Garlic contains the phytochemicals allicin, ajoene, saponins, and phenolic Varieties compounds that may have antioxidant and immune-promoting functions. Some 300 varieties of garlic are grown result of staggered harvests and a long around the world. In the United States shelf life. The California harvest begins only two main types, “early” and “late,” in June, and garlic is shipped to markets are grown. About 90 percent of the garlic from July through December. When the is grown in California. The early variety California supply is depleted, it is replaced is harvested in mid-summer, and the late by imported garlic from Mexico and South SERVING variety is harvested a few weeks later. The America. SIZE: late variety is slightly denser and has a 1 tsp., raw (3 g) longer shelf life than the early variety. Nutrient Content Other, rare varieties of garlic are the Chileno Uses and Elephant garlic, which is actually a Energy (kilocalories) 4 form of leek and has a milder flavor. Garlic’s strength varies with the season Water (%) 59 and variety, a factor to keep in mind when Dietary fiber (grams) 0 cooking with garlic. Because garlic that Fat (grams) 0 Origin & botanical facts Carbohydrate (grams) 1 has sprouted is less pungent than younger Protein (grams) 0 garlic, sprouting should be prevented by Garlic is native to central Asia, where it keeping the bulbs in a cool, dark place. Minerals (mg) Calcium 5 has been cultivated for more than 5,000 Garlic is the basic flavoring in most Iron 0 years. Garlic was known to the Egyptians Chinese dishes and in much of the cook- Zinc 0 as early as 3200 B.C. When taking solemn ing of southern and central Europe. Manganese 0 oaths, the ancient Egyptians swore on Garlic is potent when raw, milder when Potassium 11 garlic in much the same way people swear sautéed, and sweetly delicate when boiled Magnesium 1 on the Bible today. Today, garlic is among Phosphorus 4 or baked, because heat destroys some of Vitamins (mg) the leading vegetable crops of the world. the flavor- and odor-producing com- Vitamin A 0 RE Some 2.3 million metric tons are pro- pounds. However, when garlic is sautéed, Vitamin C 1 duced worldwide annually. Some of the care must be taken not to burn the garlic, Thiamin 0 leading garlic-producing countries are because it will turn bitter. Slow baking Riboflavin 0 China, South Korea, India, Spain, the produces garlic that is sweet and nutty Niacin 0 Vitamin B6 0 United States, Thailand, Egypt, Turkey, with a buttery consistency. Baked garlic Folate 0 μg and Brazil. can be spread on bread to make an appe- Vitamin E 0 Garlic is available year-round as a tizer. Rubbing a salad bowl with a cut Vegetables 237 Ginger

Ginger is a tropical Asian herb grown for its pungent have a firm, smooth skin with a fresh, and spicy aromatic roots. Gingerroot is peppery spicy smell. Fresh unpeeled ginger can and slightly sweet. Its light-brown skin be tightly wrapped in a paper towel and covers a firm flesh that ranges from plastic wrap or placed in a sealed plastic greenish yellow to ivory. bag and refrigerated up to 2 weeks or frozen for 6 months. Powdered, dried ginger, which has a more spicy, intense flavor, is used for making , gingersnaps, and other spice cookies. Family Zingiberaceae Ginger also is available in crystallized or Scientific name Zingiber officinale candied form, preserved, and pickled. Common name Jamaican ginger, Dried powdered ginger should not be African ginger, Cochin or Asian substituted for fresh or crystallized ginger ginger in recipes, because it will not provide the same flavor. Varieties introduced ginger to the Mediterranean area, and in the 16th century, Francisco de Nutrient composition Several hundred varieties of ginger exist. Mendoza of Spain brought it to the West In addition, fresh gingerroot may be Indies. In England and Colonial America, Ginger is not a significant source of nutrients. young or mature. Spring ginger, as young ginger was made into ginger beer, a popu- ginger is sometimes called, has a pale, thin lar home remedy for diarrhea, nausea, skin that does not require peeling. Young and vomiting and a precursor to today’s SERVING ginger is delicate and milder than mature ginger ale. SIZE: ginger. Ginger thrives in the tropics and in 5 slices ginger, raw (11 g) warmer regions of the temperate zone. Nutrient Content Currently, the herb is grown in several Origin & Botanical Facts regions of West Africa and the West Energy (kilocalories) 8 Indies, and in India and China. The plant Water (%) 82 Ginger is believed to be native to South reaches maturity in the late summer when Dietary fiber (grams) 0 China or India, where it has been culti- the foliage begins to turn yellow. Fat (grams) 0 Carbohydrate (grams) 2 vated since ancient times. The earliest However, the root can be harvested at any Protein (grams) 0 recorded mention of ginger appears in stage simply by digging it up. The finest Chinese writings. According to the Pen quality ginger comes from Jamaica, where Minerals (mg) Calcium 2 Tsao Ching (Classics of Herbs), written by production is most abundant. In the Iron 0 Shen Nung around 3000 B.C., ginger United States, ginger is grown in Florida, Zinc 0 “eliminates body odor and puts a person Hawaii, and along the east coast of Texas. Manganese 0 in touch with the spiritual realm.” In Potassium 46 ancient India, ginger was believed to Magnesium 5 Uses Phosphorus 3 cleanse the body spiritually. Ginger also Vitamins (mg) was used to preserve food and treat diges- Vitamin A 0 RE tive problems. As in India, the ancient Ginger is a popular ingredient in Asian Vitamin C 1 Greeks used ginger for digestive problems cooking, for which it has been used for Thiamin 0 by eating ginger wrapped in bread after centuries in both its fresh and dried Riboflavin 0 large meals. Eventually, ginger was added forms. Fresh ginger can be shredded, Niacin 0 Vitamin B6 0 to the bread dough, and the product became grated, finely minced, or sliced and used Folate 1 μg known as gingerbread. The Romans also in curries and stir-fried dishes. When Vitamin E 0 used ginger as a digestive aid. Arab traders buying fresh ginger, choose roots that 238 Part II: Encyclopedia of Foods Horseradish

Horseradish is a root crop belonging to the botanical family that includes cabbage, vinegar or in beet juice, which gives it a mustard, and radish. Only the long, fleshy roots of this vegetable are used, reddish hue. Horseradish also is available because the leaves contain a slightly poisonous compound and have no culinary in a dried form that must be reconstituted value. Rough and cream-colored, the parsnip-like root can grow to 20 inches with water before using. Wasabi, a pun- in length and 1 to 3 inches in diameter. A sulfur-containing gent green condiment sometimes referred compound known as allyl isothiocyanate is responsible for the to as “Japanese horseradish,” is tradition- root’s strong, pungent odor and hot, biting flavor, which ally made from the root of a semiaquatic is reminiscent of mustard and results from a Asian plant, Wasabia japonica, from the chemical reaction that occurs only when same family of cruciferous vegetables. the root is bruised or cut. However, some inexpensive commercial wasabi powder and paste may contain domestic horseradish instead of wasabi. Family Cruciferae Scientific name Armoracia rusticana Common name horseradish, mountain Nutrient composition radish, great raifort, red cole Uses One serving of prepared horseradish provides small amounts of nutrients. Roots that are firm and free of blemishes Origin & botanical facts should be selected. The root can be refrig- erated in a plastic bag for up to a week. The horseradish is native to Eastern Usually grated and used raw, the root Europe and has been used as an herb since must be washed, scrubbed, and peeled SERVING ancient times. It was grown in Greece before grating by hand or with a food SIZE: more than 3,000 years ago. Mentioned processor. Vinegar or lemon juice can be 1 tsp., prepared (5 g) in the Bible, it is one of the bitter herbs added to the grated horseradish to retard Nutrient Content served during the Jewish Passover festival. the enzyme process that produces the In medieval Europe, the root was believed distinctive bite. For a mild sauce, 2 to 3 Energy (kilocalories) 2 to be a cure-all. Initially used only for its tablespoons of lemon juice or vinegar can Water (%) 85 medicinal properties, by the 1600s horse- be added to a cup of horseradish along Dietary fiber (grams) 0 radish had become a common condiment with a half teaspoon of salt immediately Fat (grams) 0 Carbohydrate (grams) 1 for fish and meat in Europe. The word after grating. For a hot sauce, the grated Protein (grams) 0 “horse” in horseradish, often used to horseradish should be allowed to stand a imply coarseness, as in horse-mint or horse few minutes before the lemon juice or Minerals (mg) Calcium 3 chestnut, is used similarly in this case to vinegar is added. Because heat causes the Iron 0 distinguish the plant from the edible root to release a pungent smell, horse- Zinc 0 radish (Raphanus sativus). radish should never be cooked. Grated Manganese 0 The perennial horseradish plant grows horseradish is used as a condiment on Potassium 12 worldwide and is often found growing fish, beef, chicken, and sausages. It is Magnesium 1 wild along roadsides throughout Europe Phosphorus 2 usually combined with oil and vinegar or Vitamins (mg) and North America. From the long main with cream to make sauces for beef, Vitamin A 0 RE root, stems sprout that grow to about 3 , or asparagus. Horseradish Vitamin C 1 feet in height and give rise to large, jagged, is the ingredient that provides the fresh, Thiamin 0 wavy leaves. Once established, horse- pungent flavor to seafood cocktail sauce. Riboflavin 0 radish can tolerate any amount of neglect Blending horseradish with yogurt or Niacin 0 Vitamin B6 0 and can easily become a weed. Most of applesauce makes a traditional Austrian Folate 3 μg the fresh horseradish sold in the United accompaniment to meat. Preserved, Vitamin E 0 States is grown in California. grated horseradish is available bottled in Vegetables 239 Jerusalem Artichoke

Paradoxically, the Jerusalem artichoke is neither an artichoke nor from Jerusalem. of ways, including baking, boiling, This vegetable is the thick, brown-skinned root of a variety of sunflower. The mashing, or frying. It can also be prepared mature tubers or roots, most of which are 3 to 4 inches long and about half as in combination with other vegetables. thick, resemble small, lumpy Irish potatoes. The white flesh of the Jerusalem Added to soups, Jerusalem artichokes artichoke is usually described impart a sweet, nutty flavor. as nutty, sweet, and crunchy. Nutrient composition

The Jerusalem artichoke is a good source of thiamin and iron.

Family Compositae Scientific name Helianthus tuberosus Common name Jerusalem artichoke, sunflower artichoke, sunchoke, topinambour ♥ A good source of thiamin and iron

Varieties SERVING American Indians before the 16th century, SIZE: Jerusalem artichokes exist in both red- the tuber prefers to grow in damp places 1/2 cup sliced, raw (75 g) and white-skinned varieties. Smooth with good soil. It is a hardy perennial Nutrient Content Garnet and Brazilian Red are red-skinned that tolerates frost and can be left in the varieties. White-skinned varieties such ground all year. The plants have stiff Energy (kilocalories) 57 as the New White Mammoth and stems that may grow to a height of 10 Water (%) 78 Brazilian White have a clean, white skin feet, and some varieties produce small Dietary fiber (grams) 1 and are also more rounded than the red- sunflowers late in the summer. Several Fat (grams) 0 Carbohydrate (grams) 13 tinted ones. Other varieties include the tubers are produced at the base of each Protein (grams) 2 Golden Nugget, which has carrot-like flower stalk. tubers; Stampede, a quick-maturing Minerals (mg) Calcium 11 variety with large tubers; and Dwarf Iron 3 Sunray, which is a small variety. Modern Uses Zinc 0 varieties produce less knobby tubers that Manganese 0 are easier to peel. Jerusalem artichokes may be stored in a Potassium 322 sealed plastic bag in the refrigerator for Magnesium 13 Phosphorus 59 up to a week. After that, they lose mois- Origin & botanical facts Vitamins (mg) ture and become withered. Jerusalem Vitamin A 2 RE artichokes can be eaten raw in salads or Vitamin C 3 One of the few vegetables that is native served with a dip. Although they should Thiamin 0.2 to the North American plains, the be washed thoroughly, they need not be Riboflavin 0 Jerusalem artichoke is indigenous to the peeled. If peeled, the vegetable should Niacin 1 Vitamin B6 0.1 lake regions of Canada. In the United be immersed in acidulated water (dilute Folate 10 μg States, it grows as far south as Arkansas lemon juice) to prevent discoloration. Vitamin E 0 and Georgia. Reportedly cultivated by The tuber also can be cooked in a variety 240 Part II: Encyclopedia of Foods Jicama

Jicama (pronounced hi-ca-ma) is a large, edible, tuberous root that can weigh up to 50 pounds. It has a slightly squat shape, a thin brown skin, and ivory flesh that is crunchy (resembling a raw potato), very juicy, and slightly sweet.

Family Leguminosae Scientific name Common name Xiquima, Mexican turnip, Mexican potato, bean ♥ High in vitamin C ♥ A good source of fiber

Varieties Uses SERVING SIZE: 1/2 cup, sliced (60 g) The two most popular cultivated forms of Jicama is ready to be eaten at any stage Nutrient Content jicama are jicama de agua and jicama de of growth. Tubers should be firm, leche. The former, which produces a smooth-skinned, heavy, and free of Energy (kilocalories) 23 translucent juice, is usually preferred, while bruises, wrinkles, and cracks. Jicama can Water (%) 90 jicama de leche, which has elongated roots be stored in the refrigerator for up to 2 Dietary fiber (grams) 3 and a milky juice, is less familiar. weeks. If it is stored for longer periods, Fat (grams) 0 Carbohydrate (grams) 5 its starch content converts to sugar. Ideally Protein (grams) 0 the tuber should be stored in a cool, dry Origin & botanical facts place, because too much moisture can Minerals (mg) Calcium 7 cause mold to form. The peeled tuber Iron 0 A legume native to Central America and can be eaten raw or cooked. The sliced or Zinc 0 Mexico, jicama is a perennial vine that julienned root retains its crispness even Manganese 0 grows to a length of 20 feet or more and after sautéing or stir-frying and can be Potassium 90 has compound leaves with pointed edges. added to soups or stews. Raw jicama can Magnesium 7 Phosphorus 11 The vine bears beautiful sprays of mauve, be served as part of a vegetable platter or Vitamins (mg) white, or blue flowers and poisonous seeds added to salads. It serves as a substitute Vitamin A 1 RE in pods 6 to 8 inches long. Because the for water chestnut. Vitamin C 12 tuber requires a very long and warm Thiamin 0 growing season, most of the jicama avail- Riboflavin 0 able in U.S. supermarkets is imported Nutrient composition Niacin 0 Vitamin B6 0.1 from Mexico and South America, Folate 7 μg although the plant is also grown in parts The jicama is high in vitamin C and is a Vitamin E 0 of east and southeast Asia. good source of fiber. Vegetables 241 Kelp

Kelp is a type of that grows up to 200 feet in length in the waters off Nutrient composition Japan, Europe, and North America. Like other seaweed, it is a large form of . Fresh seaweed and other sea vegetables are similar in texture to some The nutritional value of seaweed depends dry-land greens, but they have a strong, salty, seawater flavor. on the type, but most provide calcium, iodine, folate, and magnesium. Dried kelp contains so much iodine that con- sumption of large quantities can be harm- ful. Some varieties, such as Kombu and Wakame, are also high in sodium.

Family Laminariaceae Scientific name Laminaria Common name kelp

Varieties

The thousands of varieties of algae grow European physicians noted that enlarged in a broad spectrum of colors, shapes, and thyroid gland (goiter) rarely developed sizes, ranging from the small freshwater in people who lived along the coast. In algae to the long-stemmed kelp that flour- 18th-century England, a physician success- SERVING ishes in the oceans. Also called seaweed, fully used charred kelp to treat a patient SIZE: agar-agar, carrageenan, and dulse, algae who had goiter. It was not until the 19th 1/8 cup, raw (10 g) are generally classified by their color, century, however, that scientists discovered Nutrient Content which varies from brown to red, green, that goiter is caused by

or blue-green. Kelp is one of the brown and that kelp is rich in iodine. For several Energy (kilocalories) 4 algae. Some of the varieties of kelp decades after this discovery, Europeans Water (%) 82 available in Japan include Wakame, and Americans harvested kelp from under- Dietary fiber (grams) 0 Arame, Kombu, and Hijiki. sea rocks to use as a source of iodine. Fat (grams) 0 Carbohydrate (grams) 1 Protein (grams) 0

Origin & botanical facts Uses Minerals (mg) Calcium 17 The word “seaweed” generally refers to Today, seaweed is a staple in the diets of Iron 0 Zinc 0 the large red or brown varieties of algae. some people. In Japan, seaweed consti- Manganese 0 grow in cold waters, and red tutes approximately 25 percent of the Potassium 9 algae thrive in tropical seas. Algae com- diet. Kombu and Wakame, two popular Magnesium 12 pose two-thirds of the plant material on types of kelp, are used extensively. Phosphorus 4 earth and are among the very few plants Kombu is used to make a tasty broth, and Sodium 23 Vitamins (mg) that have not changed for centuries. In Wakame is used as an ingredient in soups Vitamin A 1 RE ancient times, sailors harvested the kelp and stir-fries. Sheets of Wakame are used Vitamin C 0 beds that thrived off the coasts of England to prepare sushi. Powdered kelp can serve Thiamin 0 and France and burned the plants for fuel. as a salt substitute, helping to flavor soups, Riboflavin 0 They also wrapped fish in the fronds and salads, and tomato juice. In the United Niacin 0 baked them. Unlike the Japanese, States, dried sheets of seaweed can be Vitamin B6 0 Folate 18 μg Europeans have never made significant use found in Asian groceries and in some Vitamin E 0 of kelp as a food. However, 18th-century supermarkets. 242 Part II: Encyclopedia of Foods KOHLRABI

The kohlrabi is a member of the Kohlrabi leaves are similar to collard greens cabbage family, grown for the or kale in flavor. The succulent, tender swollen, globe-shaped portion of the leaves of young kohlrabi plants can be stem, which rests on the surface cooked like spinach or mustard greens. of the ground. The best kohlrabi bulbs are between 2 and 3 inches in diameter. The vegetable can be white, Nutrient composition purple, or green and has a creamy-white interior that is somewhat sweet and similar Kohlrabi is high in vitamin C. Raw in texture to a turnip. kohlrabi is a good source of fiber. Both raw and cooked forms also contain Family Cruciferae antioxidants and bioflavonoids. Scientific name Brassica oleracea var. caulorapo Common name kohlrabi, stem turnip, colinabo, cabbage turnip ♥ Kohlrabi is high in vitamin C ♥ Raw kohlrabi is a good source of fiber

Varieties Nutrient Content Kohlrabi varieties are distinguished by Kohlrabi bulbs should be harvested when 1 1 color. Among the popular varieties are the they reach no more than 2 to 3 inches in /2 cup, /2 cup, Grand Duke, Kolibri F1, Purple Danube, diameter. Kohlrabi cultivation in the raw (70g) cooked (83 g) Purple Vienna, and White Vienna. United States is quite limited. Energy (kilocalories) 19 24 Water (%) 91 90 Dietary fiber (grams) 3 1 Origin & botanical facts Uses Fat (grams) 0 0 Carbohydrate (grams) 4 6 Protein (grams) 1 1 The kohlrabi, which literally means Kohlrabi bulbs that are plum-size or Minerals (mg) “cabbage turnip,” is descended from both smaller, firm, and unblemished and have Calcium 17 21 the wild cabbage and the wild turnip. leaves that are still attached are best. After Iron 0 0 Although the origin of this vegetable is the leaf stems are removed, the bulbs of Zinc – 0 uncertain, a vegetable answering to the kohlrabi can be stored in the refrigerator Manganese 0 0 same description was mentioned by the for several weeks (longer if placed in sealed Potassium 245 281 Magnesium 32 16 Roman botanist Pliny in the 1st century plastic bags). The kohlrabi bulb may be Phosphorus 13 37 A.D. No such vegetable was again eaten raw or cooked. Although small, Vitamins (mg) described until after the Middle Ages. tender bulbs generally do not require peel- Vitamin A 3 RE 3 RE Today, the kohlrabi is mainly eaten in ing, the skin of medium and large ones Vitamin C 43 45 central and eastern Europe. should be removed before use. The crisp Thiamin – 0 Unlike other cruciferous vegetables, flesh can be served raw in salads or made Riboflavin – 0 Niacin 0 0 the part of kohlrabi that is eaten is a swollen into a relish. The bulb also can be cubed, Vitamin B6 0 0.1 part of the stem. Kohlrabi has so declined sliced, or julienned and steamed until Folate 11 μg 10 μg in popularity in the last century that it tender. The practice in many central Vitamin E 0 1 can be difficult to purchase. The reason European countries is to hollow out the Note: A line (–) indicates that the nutrient for this decline is not known but may be vegetable and stuff it with meat or other value is not available. its increased toughness with larger sizes. vegetables before baking or steaming. Vegetables 243 Leek

The leek is related to garlic, scallions, and onions and resembles a large scallion. dishes. Raw leeks can be sliced thin and Unlike the onion, however, it does not form a real bulb but grows added to salads of all types. Sliced or as a thick, fleshy stalk with flattened leaves. The leaves puréed, they add zest to quiches, stews, are green to blue-green or purple and wrap tightly casseroles, mixed vegetable dishes, and around each other like rolled paper. The white soups. They are one of the key ingredi- leaf base—the part that is most commonly ents in French vichyssoise, a classic cold eaten—has a flavor and fragrance potato and leek soup. They also may be similar to but milder than onions. baked, braised in broth or wine, broiled, sautéed, or microwaved. Leeks should be cooked only until barely tender.

Nutrient composition

Family Amaryllidaceae Leeks contain only small amounts of Scientific name Allium ampeloprasum nutrients. Common name leek

Varieties in the United States, the leek is cultivated in California, Michigan, New Jersey, and Nutrient Content The many varieties of leeks differ mostly Virginia. Leeks can be grown from seed 1 /2 cup in the color of their leaves, their general or transplants, but transplanting is the 1 /2 cup chopped, cold hardiness, and the degree of bulbing preferred method, for which plants are chopped, cooked at the stem base. Those with blue or begun in containers between December raw (45 g) (52 g) purple leaves tend to be the hardiest. An and April. Leeks prefer a cool to moderate Energy (kilocalories) 27 16 old French variety called Bleu Solaise, climate, rich but well-drained soil, and Water (%) 83 91 which is known to be resistant to cold, uniform watering. The base is blanched Dietary fiber (grams) 1 1 has blue-green leaves. by tilling the soil up around each plant Fat (grams) 0 0 when it is about the size of a pencil. Carbohydrate (grams) 6 4 Protein (grams) 1 0 Blanching makes the edible portion Origin & botanical facts longer and whiter. Leek plants produce Minerals (mg) flowering stems more than 6 feet in Calcium 26 16 Iron 1 1 Leeks are native to southern Europe and height, with white, pink, or dark-red Zinc 0 0 the Mediterranean region, where they flowers. On most leek varieties, numer- Manganese 0 0 still grow wild. Both wild and cultivated ous bulbils, or secondary bulbs, form Potassium 80 45 leeks have been consumed for thousands around the base of the plant, and these Magnesium 12 7 of years. In ancient Rome, Emperor can be used to start new plants. Phosphorus 16 9 Vitamins (mg) Nero consumed large quantities of leeks Vitamin A 4 RE 3 RE in the belief that they would improve his Vitamin C 5 2 singing voice. In the 6th century, Wales Uses Thiamin 0 0 adopted the leek as its national symbol Riboflavin 0 0 in the belief that leeks worn on the Before being used, leeks should be washed Niacin 0 0 helmets of Welsh soldiers, to distinguish thoroughly to remove any soil or grit Vitamin B6 0.1 0.1 Folate 29 μg 13 μg them from enemy troops, helped them trapped between the leaves, and the Vitamin E 0 – achieve victory. Today, France, Belgium, rootlets and leaf ends should be trimmed Note: A line (–) indicates that the nutrient value and the lead the world in off. Like onions and garlic, leeks are used is not available. leek production. Although not as popular primarily to add flavor to a variety of 244 Part II: Encyclopedia of Foods Lettuce

Lettuce is a salad green that grows in forms ranging from tightly compacted heads works well in ; romaine is often to loose leaves, depending on the variety. The leaves are pale to dark green or used for Caesar salad. Combinations of green with red edges, crisp, and lettuce varieties make for tastier and more mild to pungent. nutritious salads. A salad spinner improves the quality of salads by drying the greens quickly and completely. In addition to Family being used in salads, lettuce leaves can be Scientific name Lactuca sativa used to hold cooked vegetables, sandwich Common name lettuce fillings, and condiments. ♥ Depending on the variety, lettuce can be a good source of folate and a Nutrient composition good to excellent source of vitamin C Romaine and loose leaf lettuce contain five to six times the vitamin C and five Varieties to ten times the vitamin A of iceberg. Romaine and butterhead lettuce are good sources of folate. Four basic types of lettuce are grown: head as the most popular fresh vegetable. The lettuce, loose leaf, butterhead, and four leading American producers are romaine. The most common, popular California, Arizona, Florida, and Colorado. variety is iceberg, a compact head lettuce SERVING Lettuce is cultivated by direct seed- SIZE: that is pale green and has a delicate flavor. ing into fields or by seedling transplan- 1 cup, shredded Loose leaf lettuce forms rosettes of crisp, tation into raised beds. Loose leaf lettuce Nutrient Content curly leaves 8 to 12 inches long and matures about 6 weeks after seeds are includes the red-edged varieties. The mild sown; other types take longer to mature. Romaine Loose leaf butterhead lettuce, including the Boston Romaine takes the longest (up to 12 weeks). (56 g) (56 g) and Bibb varieties, has a softly compressed Head lettuce is harvested when the heads Energy (kilocalories) 8 10 head, 8 to 12 inches across, of grass-green reach about 2 pounds. Because lettuce Water (%) 95 94 leaves that fade to a lighter yellowish green is very perishable, harvesting is done by Dietary fiber (grams) 1 1 Fat (grams) 0 0 in the interior. Romaine lettuce forms a hand, and the crop is packed directly into Carbohydrate (grams) 1 2 dark-green, tightly compressed head of boxes in the field. Head lettuce, which is Protein (grams) 1 1 leaves about 10 inches long and has a the hardiest, can be shipped long distances Minerals (mg) stronger, more pungent flavor than the without damage, but leaf lettuce is more Calcium 20 38 other varieties. fragile and usually is grown for local and Iron 1 1 regional markets. Zinc 0 0 Manganese 0 0 Origin & botanical facts Potassium 162 148 Uses Magnesium 3 6 Phosphorus 25 14 The cultivation of lettuce dates back more Vitamins (mg) than 2,500 years. From early Rome, Lettuce should be used as soon after pur- Vitamin A 146 RE 106 RE where many varieties were developed, its chase as possible, but if it must be stored, Vitamin C 13 10 popularity spread throughout Europe and leaves that are wilting should be removed. Thiamin 0.1 0 Asia. In 1885, an American agricultural Unwashed lettuce can be kept 3 to 4 days Riboflavin 0.1 0 Niacin 0 0 report listed 87 varieties, considerably at most in a perforated plastic bag in the Vitamin B6 00 more than the 4 commonly available in vegetable crisper of the refrigerator. Folate 76 μg 28 μg today’s markets. In the United States, Lettuce is most often eaten raw in salads Vitamin E 0 0 lettuce ranks a close second to potatoes and sandwiches. Iceberg, leaf, or romaine Vegetables 245 Mushroom

Mushrooms are fleshy fungi, only some of which are edible. They usually have no more than 2 to 3 days and only wiped thick stems and rounded caps with radiating gills clean with a damp paper towel just before on the underside. The caps can be smooth or use. Mushrooms can be eaten raw or bumpy, honeycombed or ruffled, ranging in cooked. White and Enoki mushrooms size from less than 1/2 inch in diameter to can be added raw to fresh green salads. 12 inches and in color from snowy Porcini mushrooms can be cooked with white to black, with a broad pork or chicken or combined with spectrum of colors in between. vegetables, rice, or pasta. Shiitakes are They can be soft or crunchy, and traditionally added to stir-fries and other they range in flavor from bland to Asian dishes. Portabella mushrooms often nutty and earthy. are sliced, grilled, and served as an appe- tizer, added to sandwiches, or stuffed with Family Fungi any number of ingredients and baked. Scientific name Agaricus bisporus Some mushroom varieties are also avail- Common name mushroom able canned or dried. ♥ Cooked mushrooms are an excellent trumpet-shaped. Because many species of source of niacin and a good source poisonous mushrooms can be commonly Nutrient composition of riboflavin mistaken for edible ones, no one except experienced mushroom hunters should Cooked mushrooms are an excellent source Varieties attempt to gather wild mushrooms. of niacin and a good source of riboflavin. Mushrooms come in literally thousands of varieties. The most popular is the simple, Origin & botanical facts Nutrient Content cultivated white mushroom, the Agaricus, 1 /2 cup 7 medium, which is relatively small and has a mild, Archaeological evidence indicates that pieces, cooked earthy flavor. Young fungi of this variety humans have been eating mushrooms for raw (35 g) (84 g) are called button mushrooms. Variations thousands of years. The first cultivators Energy (kilocalories) 9 22 on the white mushroom are the Crimini, of mushrooms appear to have been the Water (%) 92 92 which is dark brown, more firm, and has Greeks and Romans. Today, mushrooms Dietary fiber (grams) 0 2 a fuller flavor, and the larger Portabella, a are cultivated on every continent. Fat (grams) 0 0 relative of the Crimini. Shiitake mush- Mushroom cultivation does not require Carbohydrate (grams) 1 4 Protein (grams) 1 2 rooms, up to 10 inches across, are a dark, darkness, as was once believed. Most umbrella-shaped variety native to Japan important to mushrooms are a constant Minerals (mg) and Korea and have a pungent, woody fla- temperature, protection from drafts, good Calcium 2 5 Iron 0 1 vor. Enoki mushrooms are fragile and compost, and proper sanitation. However, Zinc 0 1 flower-like, with tiny white caps, long, in the United States, most mushrooms are Manganese 0 0 slender stems, and a mild flavor. grown in caves or climate-controlled, Potassium 130 299 mushrooms are mild flavored and velvety windowless buildings, because outdoor Magnesium 4 10 textured with large, fluted grayish caps on conditions are less suitable for mushroom Phosphorus 36 73 cultivation. Vitamins (mg) short stems. Chanterelles are golden to Vitamin A 0 RE 0 RE yellow-orange and have a rich, slightly Vitamin C 1 3 almond flavor. Porcini mushrooms are Thiamin 0 0.1 thick-stemmed and nutty in flavor, with Uses Riboflavin 0.1 0.3 large white or reddish brown caps. Less Niacin 1 4 well-known varieties, which grow mainly Mushrooms should be stored unwashed Vitamin B6 0 0.1 Folate 4 μg 15 μg in the wild, include the black trumpet in a loosely closed paper sack or in their Vitamin E 0 0 mushroom, which is thin, brittle, and original packaging on a refrigerator shelf 246 Part II: Encyclopedia of Foods Okra

The okra is the immature seedpod of the okra plant. The slightly curved, tapering unless okra is added to soup or , it pods range from 2 to 7 inches in length and have green, fuzzy skin. Numerous should never be cut before cooking, soft white seeds are clustered along the length of the pod’s interior. When cooked, because cutting releases the fluid that acts the pods exude a juice that thickens any liquid to which it is added and can give as a thickener and gives okra the slimy the vegetable a slimy texture. texture with which it is associated. The secret to tender but crisp okra is to sauté Family Malvaceae the whole pods for no more than 5 min- Scientific name Hibiscus esculentus utes. In the United States, okra is most Common name okra, lady’s finger, popularly known as an ingredient in gumbo, bindi, bamia gumbo, a stew-like dish that is a specialty of New Orleans Creole cuisine. Okra is ♥ High in vitamin C also available in frozen and canned forms. ♥ A good source of magnesium Nutrient composition

Okra is high in vitamin C and is a good Varieties source of magnesium.

The many varieties of okra differ in shade Alabama, and California are the leading of green, shape (plump or slender), and producers in the United States.

surface (ribbed or smooth). The Clemson The okra plant is a tropical perennial SERVING Spineless variety has medium-green, belonging to the cotton family. The SIZE: angular pods, whereas the Emerald variety plants begin to produce flowers about 60 1/2 cup, sliced (80 g) is dark green and has smooth, round days after germination and can grow 3 to Nutrient Content pods. Other varieties include Lee, Annie 5 feet in height. The maroon-centered, Oakley, and Prelude. pale-yellow flowers develop into slender Energy (kilocalories) 26 seedpods that are harvested a few days Water (%) 90 after the flower petals have fallen. Okra, Dietary fiber (grams) 2 Origin & botanical facts the vegetable, should not be confused Fat (grams) 0 Carbohydrate (grams) 6 with Chinese okra, which is also known Protein (grams) 2 The okra plant originated in the Near as dishcloth gourd, sponge gourd, or Minerals (mg) East and was brought to North Africa loofah. Calcium 50 and the Middle East before being brought Iron 0 to the Americas in the early 1700s. The Zinc 0 name “okra” is derived from the Twi Uses Manganese 1 (from the Gold Coast of Africa) word Potassium 258 “nkruman.” In other parts of the world, Because very young or fully developed Magnesium 46 Phosphorus 45 this vegetable is referred to by the African okra pods tend to be flavorless and stringy, Vitamins (mg) name “gumbo” and by other regional pods that are 1 to 3 inches should be Vitamin A 46 RE names. Whether West African slaves or selected. Fresh okra is very perishable Vitamin C 13 French colonists of Louisiana brought the and should be used as soon as possible. Thiamin 0.1 plant to the United States is unclear, but It can be stored in a plastic bag in the Riboflavin 0 Niacin 1 its widespread popularity in the South refrigerator for a couple of days. Fresh Vitamin B6 0.2 suggests that this region was the first in okra should be washed and thoroughly Folate 37 μg the United States to be introduced to dried before cooking, because moisture Vitamin E 1 the vegetable. Texas, Georgia, Florida, causes the pods to become slimy. Also, Vegetables 247 Onion

The onion is a round or oval bulb that grows in multiple sliced, these are released as vapors, causing layers underground and is covered by a dry, papery skin the eyes to tear. Chilling the onion before at maturity. Its flavor can range from mild use or peeling it under cold water can and sweet to sharp and pungent. alleviate this problem. Onions can be served raw or cooked and can be added to numerous other foods as a flavoring. Cooking onions tends to soften them and removes any sharpness from the flavor. However, because heat makes onions bitter, they should be cooked over low to medium heat. Onions can be boiled, Family Amaryllidaceae steamed, baked, sautéed, scalloped, or Scientific name Allium cepa grilled. Common name onion Origin & botanical facts ♥ Contains phytochemicals that promote health Onions were grown by the ancient Nutrient Composition Egyptians, who regarded them as sacred. From Egypt, onions were brought to Varieties Raw onions contain phytochemicals that Rome, where they acquired their current include antioxidants, which promote name, derived from the Latin unio, mean- health. The two main varieties of onion are fresh ing “large pearl.” Christopher Columbus onions and dry onions. Scallions (also brought the onion from Europe to the called green onions), the most common Americas. Today, onions are among the type of fresh onion, are pulled up before world’s leading vegetable crops. Nutrient Content the bulb forms. Sweet onions, another Onion plants are propagated from 1/2 cup raw, type of fresh onion, grown in warmer seeds or from seedlings and are planted chopped, or 1 climates, are harvested and sold during on raised beds, in fertile, well-balanced medium (80 g) the spring and summer. They are char- soil. They are hardy plants, able to Energy (kilocalories) 30 acterized by a light-colored, thin skin and withstand temperatures as low as 20° Water (%) 90 a high water and sugar content, which Fahrenheit, and are generally planted in Dietary fiber (grams) 1 gives them a mild, sweet flavor. The most early spring, 4 to 6 weeks before the last Fat (grams) 0 Carbohydrate (grams) 7 popular sweet onions are the mild Maui spring freeze. When first planted, young Protein (grams) 1 from Hawaii, the juicy Vidalia from onions concentrate their growth on new Georgia, and the round, golden Walla- roots and green leaves or tops. Bulb for- Minerals (mg) Calcium 16 Walla from Washington State. mation does not begin until the right Iron 0 Dry onions, also called storage onions, combination of daylight, darkness, and Zinc 0 are grown in cooler northern states and temperature is achieved. Manganese 0 are available year-round. They have a Potassium 126 darker, thicker skin, a firmer texture, and Magnesium 8 Uses Phosphorus 26 a stronger, more pungent flavor. They Vitamins (mg) range from white to yellow and red. Vitamin A 0 RE Smaller varieties of dry onions include Fresh onions should be refrigerated and Vitamin C 5 the marble-sized pearl onions and the used soon after purchase, but dry (storage) Thiamin 0 slightly larger boiling onions. Although onions can be kept in a cool, dry place Riboflavin 0 red onions tend to be sweeter than yellow for weeks, or even months, without losing Niacin 0 Vitamin B6 0.1 or white onions, the flavor of dry onions their nutrients. The onion’s flavor and Folate 15 μg is influenced more by variety and origin odor result primarily from sulfuric com- Vitamin E 0 than by color. pounds. When the onion is peeled and 248 Part II: Encyclopedia of Foods Parsley

Parsley is a bright-green, multibranched biennial herb with should be chosen. Fresh parsley can be crisp leaves and greenish yellow flowers. It is most wrapped in damp paper towels and stored often used as a seasoning or garnish and has a in an open plastic bag in the refrigerator fresh, slightly peppery flavor. for up to 1 week. The curly-leaved varieties of parsley are used as a flavoring, a salad ingredient, Family Apiaceae and a garnish. Flat-leaved parsley, with Scientific name Petroselinum its stronger flavor, is frequently used as a crispum seasoning in Italian cooking. Dried Common name parsley parsley may be substituted for the fresh ♥ Contains some vitamin C herb by using one-third of the amount of the fresh herb specified by the recipe. Varieties Nutrient composition Although more than 30 varieties of parsley exist, the most commonly used meals to freshen their breath, and the A serving of parsley contains some in the United States are the curly-leaved Roman physician Galen prescribed it for vitamin C. and the Italian, or flat-leaved, varieties. epilepsy and as a diuretic. In Europe dur- Among the curled parsleys are Moss ing the Middle Ages, parsley was regard- Curled, Green Velvet, and Paramount ed as the devil’s herb and was believed to SERVING Imperial. The flat-leaved variety, most bring disaster on anyone who grew it SIZE: 1 Tblsp. chopped, commonly used in southeastern Europe unless it was planted on Good Friday. raw (4 g) and in Asia, has a more vibrant flavor Nevertheless, medieval abbess and Nutrient Content than the curled types. herbalist Hildegard of Bingen and the 17th-century herbalist Nicholas Culpeper Energy (kilocalories) 1 prescribed it in various forms for heart Water (%) 88 Origin & botanical facts and chest pain and for arthritis. During Dietary fiber (grams) 0 the late 19th and early 20th centuries, Fat (grams) 0 Carbohydrate (grams) 0 Parsley is believed to have originated in parsley was prescribed for a variety of Protein (grams) 0 southern Europe, around the Mediterranean, medical conditions. However, none of and has been cultivated since about 320 Minerals (mg) these uses is recognized in modern med- Calcium 5 B.C. In ancient times, parsley wreaths icine. Today, parsley is used primarily as Iron 0 were believed to ward off drunkenness. a flavoring agent and a garnish. Zinc – According to Greek mythology, parsley Parsley is a hardy plant that can be Manganese – sprang from the blood of Opheltes, the grown easily in almost any soil. It can be Potassium 21 infant son of King Lycurgus of Nemea, planted in the spring for summer use and Magnesium 2 Phosphorus 2 who was killed by a serpent while his in late summer for winter growth and Vitamins (mg) nurse directed some thirsty soldiers to spring harvesting. Soaking the seeds Vitamin A 20 RE water. Thus, Greek soldiers associated overnight before planting helps germi- Vitamin C 5 parsley with death and avoided contact nation. Flat-leaved parsley is cultivated Thiamin 0 with it before battle. A completely dif- more easily than the curly-leaved types. Riboflavin 0 ferent meaning is imparted to the herb Niacin 0 Vitamin B6 0 in the Jewish Seder, the ritual Passover Folate 6 μg meal. Because parsley is one of the first Uses Vitamin E 0 herbs to appear in the spring, it is used Note: A line (–) indicates that the nutrient in the Seder to symbolize new beginnings. When selecting parsley, bunches that look value is not available. The ancient Romans ate parsley after freshly picked, not wilted or yellow, Vegetables 249 Parsnip

Like the carrot and celery, the parsnip is a member of the Umbelliferae family, so- can be peeled before or after cooking. named for the umbrella-like shape of their flower clusters. It is a cold-weather, Fresh parsnips that are not too tough can starchy root vegetable that resembles the carrot in shape but is pale yellow or be grated or shredded and dressed like ivory. It has a mild, celery-like fragrance and a sweet, but coleslaw or sliced very thin for a raw slightly peppery, flavor. The parsnip root grows up to vegetable tray. They can be baked, 18 inches in length and up to 3 to 4 inches microwaved, parboiled, or steamed until across at the top. just tender and then puréed and served in place of mashed potatoes. When Family Umbelliferae adding parsnips to soups, stews, and Scientific name Pastinaca sativa L. casseroles, they should be added about 15 Common name parsnip minutes before serving time, because over- ♥ A good source of folate, cooking can turn them soft and tasteless. vitamin C, and fiber Nutrient composition Varieties Parsnips are a good source of folate, vitamin Northern California and Michigan are Unlike their cousins the carrots, parsnips C, and dietary fiber. are not bred for variety of color or shape, the leading domestic growers. and the number of varieties is small. Although it is a biennial, the parsnip Modern varieties are bred to grow a fat, is usually grown as an annual, harvested Nutrient Content wedge-shaped root. The most disease- before the second year’s leaves begin to 1 /2 cup resistant types are the Gladiator, a sweet, appear. Parsnips are propagated from 1 /2 cup sliced, early-maturing parsnip, the Avonresister, seeds and planted in deep, loamy, fine sliced, cooked and the Andover, a new American variety. soil that has not been fertilized recently. raw (67 g) (78g) The most popular parsnip is the All In cold climates, parsnips are planted in Energy (kilocalories) 50 63 American, which has broad “shoulders,” early spring, but in areas where temper- Water (%) 80 78 white flesh, and a tender core. atures rarely fall below 25 degrees, seeds Dietary fiber (grams) 3 3 can be sown in early fall for a spring Fat (grams) 0 0 harvest. The roots take from 100 to 120 Carbohydrate (grams) 12 15 Protein (grams) 1 1 Origin & botanical facts days to mature from seeds. The green stalks grow above ground, anywhere from Minerals (mg) Wild parsnips were eaten by the ancient 9 inches to 2 feet in height, with smooth, Calcium 24 29 Iron 0 0 Greeks and Romans. The word pastinaca, oblong leaflets about 4 or 5 inches long. Zinc 0 0 part of the modern scientific name for The flowers, when permitted to develop, Manganese 0 0 parsnips, was used by Pliny in the 1st are deep yellow. Chilling the parsnip Potassium 249 286 century A.D., but it may have referred to roots, either before or after harvesting, Magnesium 19 23 either parsnips or carrots, or both. results in a sweeter flavor. Phosphorus 47 54 Vitamins (mg) According to Pliny, the parsnip was so val- Vitamin A 0 RE 0 RE ued by the Emperor Tiberius that he had Vitamin C 11 10 it imported to Rome from the banks of Uses Thiamin 0.1 0.1 the Rhine. Sixteenth-century Germans Riboflavin 0 0 exploited the parsnip’s high sugar content The best parsnips are those that are small Niacin 0 1 to make wine, jam, and sweet flour for to medium in size, crisp, and plump. Vitamin B6 0 0.1 Folate 44 μg 45 μg cakes. During the season of Lent, parsnips They should be stored in a perforated plas- Vitamin E – 1 were eaten with salt fish. Today, parsnips tic bag in the refrigerator crisper. Because Note: A line (–) indicates that the nutrient are cultivated throughout Europe, parsnips have a tough, fibrous core, they value is not available. Canada, and the northern United States. are usually cooked before serving. They 250 Part II: Encyclopedia of Foods Peppers

Peppers are thick-fleshed fruits with a smooth, waxy skin and a crunchy texture. They can be small and round, large and oblong, or almost any shape and size in between. The skin and flesh of peppers range from golden to green, bright red, orange, purple, and brown. Although all peppers are crunchy, their flavors range from sweet to extremely hot.

Family Solanaceae Scientific name Capsicum annuum, Capsicum frutescens Common name pepper ♥ High in vitamin C ♥ Sweet and hot red peppers are a good source of vitamin A

Varieties green and can be mildly pungent to hot, more than 60 percent of the pepper crop. depending on growing conditions. The The leading domestic growers of peppers Peppers generally are divided into two small Habañero peppers, which may be red, are California and Florida. Many pep- flavor categories: sweet and hot. Each green, or orange and either bell-shaped pers also are imported from Latin type includes numerous varieties. The or teardrop-shaped, are extremely hot. America and Asia. most common variety of sweet peppers Jalapeños, the most widely available chilis, Both sweet and hot peppers are peren- is the round bell pepper, which is sold by are stubby and pointed, varying from nial shrubs that thrive in tropical areas color. Although all bell peppers are green green to red and from mild to hot. Dried but have been adapted as annuals in cold- when immature, most turn red when jalapeños are known as chipotles. er regions. Plants grow to about 2 feet completely ripe, and some turn yellow, Poblaños are long and pointed and have tall and equally wide. Proper flowering orange, purple, or brown. Ripe, colored a dark-green skin and a mild to medium and fruit development require humidi- bell peppers are usually sweeter than their heat. Dried poblaños are called Anchos ty. Sweet bell peppers are usually har- immature, green counterparts. Other and are dark-purple to brown with a sweet vested when they are 3 to 4 inches in varieties of sweet pepper include banana flavor. Serraños, either green or red, are diameter and are still green and crisp. peppers, a mild variety that is the shape small and tapered and very hot. The size of hot peppers at harvest depends and color of bananas; Cubanelle, a on the variety. Peppers are harvested by tapered, light-green or yellow variety that hand because they must be cut, rather is more flavorful than bell peppers; and Origin & botanical facts than pulled, from the brittle stems. pimientos, thick-fleshed, heart-shaped peppers that are ideal for roasting. Peppers are native to Asia and the Western Hot peppers, also called chilis, vary Hemisphere, where they have been a Uses greatly in size, shape, and spiciness, and, culinary staple for thousands of years, but like sweet peppers, they are green when they were unknown in Europe until Good-quality fresh peppers should be immature. Cherry peppers are small, Columbus brought them home from his firm and brightly colored. Sweet peppers round, and red and have a mild to medium first voyage to the Americas. In the can be stored unwashed in plastic bags heat. Anaheims are long, tapered, and United States, sweet peppers constitute in the refrigerator for up to 1 week. Vegetables 251 Peppers

Most varieties of peppers can be eaten removed before the pepper is used. Some Red peppers contain the phytochemical either raw or cooked. Sweet peppers milder types are used whole, stuffed with capsaicin, which has been approved by the frequently are julienned or chopped and cheese or meat, and baked to make dish- Food and Drug Administration for use as added raw to salads or cooked in soups, es such as chilis relleños. Hot peppers a topical analgesic. stews, and stir-fries. They also can be also can be pickled or dried, and most roasted (which makes it easy to remove types of hot pepper are commercially the skin and adds smoky flavor) and mar- available in their dried form. inated, or they may be stuffed and baked or microwaved. Hot peppers are used in a wide variety of Latin American and Nutrient composition Asian recipes. Raw hot peppers can be chopped and added to salsas, relishes, and Both sweet and hot peppers are high in salad dressings. The internal veins and vitamin C. Sweet and hot red peppers are seeds, which can be bitter or hot, can be a good source of vitamin A (beta-carotene).

SERVING SIZE: SERVING sweet peppers: 1/2 cup, chopped (75 g) SIZE: hot peppers: Nutrient Content 1 pepper (45 g)

Nutrient Content Yellow Red Green

Energy (kilocalories) 20 20 20 Green Red Water (%) 92 92 92 Energy (kilocalories) 18 18 Dietary fiber (grams) 1 1 1 Water (%) 88 88 Fat (grams) 0 0 0 Dietary fiber (grams) 1 1 Carbohydrate (grams) 5 5 5 Fat (grams) 0 0 Protein (grams) 1 1 1 Carbohydrate (grams) 4 4 Minerals (mg) Protein (grams) 1 1 Calcium 8 7 7 Minerals (mg) Iron 0 0 0 Calcium 8 8 Zinc 0 0 0 Iron 1 1 Manganese 0 0 0 Zinc 0 0 Potassium 159 132 131 Manganese 0 0 Magnesium 9 7 7 Potassium 153 153 Phosphorus 18 14 14 Magnesium 11 11 Vitamins (mg) Phosphorus 21 21 Vitamin A 18 RE 425 RE 47 RE Vitamins (mg) Vitamin C 138 142 66 Vitamin A 35 RE 484 RE Thiamin 0 0 0 Vitamin C 109 109 Riboflavin 0 0 0 Thiamin 0 0 Niacin 1 0 0 Riboflavin 0 0 Vitamin B6 0.1 0.2 0.2 Niacin 0 0 Folate 20 μg 16 μg 16 μg Vitamin B6 0.1 0.1 Vitamin E – 1 1 Folate 11 μg 11 μg Note: A line (–) indicates that the nutrient value is not available. Vitamin E 0 0 252 Part II: Encyclopedia of Foods Potato

Potatoes are tubers, fleshy underground stems that bear minute leaves, each of can be stored unwashed and unwrapped which develops a bud capable of producing a new plant. Potatoes are cultivated in a cool, dry, dark, well-ventilated area in a variety of sizes, shapes, and colors. Their weight can range from 1 ounce to for weeks. The potato is a versatile more than a pound. The skin can be vegetable that can be baked, boiled, fried, smooth or rough, and tan, white, red, or microwaved. Potatoes can be cooked or any of a variety of less common alone or in combination with meats or colors. The flesh is usually white but other vegetables. Russet potatoes are the can be yellow to deep orange and most common variety used for baking. has a smooth to mealy texture. Russet, Round White, and Yellow potatoes In flavor, they range from are often mashed. Long White potatoes bland to buttery sweet. work well in potato salads, soups, and stews. Red potatoes are the type usually Family Solanaceae used in German potato salad. Scientific name Solanum tuberosum L. Common name potato Nutrient composition ♥ A good source of vitamins C and B6 and a source of potassium of Peru, where more than 800 varieties of potatoes were once cultivated by the Incas on Varieties Potatoes are a good source of vitamins C terraced farmland. The Spanish conquest and B and are a source of potassium. of South America spread the cultivation of 6 Potatoes are categorized by flesh color, potatoes worldwide. Eventually, potatoes use, or age. The white potatoes include became a dietary staple throughout Europe. several varieties. The Russet has a thick, Today, potatoes are one of the most impor- SERVING netted, brown skin and a somewhat dry, tant food crops in the world. In the United SIZE: mealy texture. The Round White and the States, annual potato consumption reaches 1/2 cup, baked (61 g) Long White have a more moist, waxy tex- 125 pounds per person. Some of the lead- Nutrient Content ture and smooth, tan skins. The Round ing potato-producing states are California, Red potato has a smooth, reddish skin Colorado, Idaho, and Maine. Potatoes can Energy (kilocalories) 57 and creamy white, firm flesh. Yellow, or be propagated from true seeds or from pieces Water (%) 75 sweet, potatoes such as the Yukon Gold of tubers that contain two or more buds and Dietary fiber (grams) 1 (not to be confused with the ) some potato flesh to nourish the develop- Fat (grams) 0 Carbohydrate (grams) 13 have a thicker brown skin, golden flesh, ing sprouts. Because exposure to sunlight Protein (grams) 1 and a sweet, buttery flavor. Specialty vari- can turn growing potatoes green and bitter, eties, including blue and purple potatoes, tuber pieces and seeds are planted deeply, Minerals (mg) Calcium 3 are nutty in flavor and difficult to find in and often the soil is protected from sunlight Iron 0 most markets. White potatoes can be with straw mulch. Potato plants grow to Zinc 0 subdivided by use into boiling potatoes about 18 inches tall and 4 feet wide. Some Manganese 0 and baking potatoes. Finally, potatoes develop flowers and small toxic green fruits Potassium 239 can be subdivided into new and storage resembling green tomatoes. Potatoes are Magnesium 15 types. All new potatoes are boilers by Phosphorus 31 harvested about 4 months after planting by Vitamins (mg) virtue of their low starch content and their carefully prying them out of the ground to Vitamin A 0 RE smooth skins. avoid puncturing or bruising them. Vitamin C 8 Thiamin 0.1 Riboflavin 0 Origin & botanical facts Uses Niacin 1 Vitamin B6 0.2 Folate 6 μg The potato, a member of the nightshade Potatoes should be heavy for their size and Vitamin E 0 plants, originated in the Andes Mountains free of sprouts or any greenish cast. They Vegetables 253 Radish

The radish is a root vegetable of the mustard family, resembling beets and turnips removed from the roots before storing in but with a unique, peppery flavor that can range from mild to very sharp. The a perforated plastic bag in the refrigerator name comes from the Latin radix, meaning “root.” Radishes can be round, oval, vegetable crisper. The roots can be stored or elongated, and they range from less than 1 inch to 2 feet long. Although skin for several weeks to a month. color varies from white In Western cuisines, radishes are eaten to yellow, red, purple, and raw in salads or used as a colorful gar- black, the interior flesh nish. However, in Chinese and Japanese is usually white. cuisines, radishes are a staple consumed raw, preserved, or cooked. The Japanese chop or grate daikon and use it as a condi- ment for sushi, sashimi, and many other dishes. Family Cruciferae Scientific name Raphanus sativus L. Nutrient composition Common name radish ♥ High in vitamin C Radishes are high in vitamin C and con- ♥ A source of phytochemicals that tain bioflavonoids and indoles that may may help prevent cancer help prevent cancer.

Varieties world. The earliest radishes to be culti- vated were the black varieties. Long, taper- SERVING Radishes are divided into spring- and ing white radishes were first mentioned in SIZE: 1/2 cup raw, sliced winter-harvested types, with additional 16th-century European literature, and (13 medium) (58 g) variations in shape and color in each about 200 years later, round radishes first Nutrient Content category. Spring radishes, which are appeared, along with the red-skinned types. pulled before they reach 1 inch in diameter, In the United States today, California and Energy (kilocalories) 12 include the round, red Cherry Belle; the Florida are the leading radish growers. Water (%) 95 White Icicle, which is oblong, about 6 From the top of the root, the leaves of Dietary fiber (grams) 1 inches long, and mild in flavor; and the radish plant form a rosette that can grow Fat (grams) 0 Carbohydrate (grams) 2 Rainbow Mix and Easter Egg varieties, to 1 foot in height. The radish is a cool- Protein (grams) 0 which include purple-skinned roots. weather annual, one of the easiest vegeta- Winter radishes have a stronger, more bles to grow. Propagation is by direct seeding Minerals (mg) Calcium 12 pungent flavor and a coarser texture. into a sandy soil with consistent moisture. Iron 0 They are larger than spring radishes, Spring radishes can be planted as soon as Zinc 0 about the weight of a turnip, and range the ground is soft. The fastest-growing Manganese 0 from white to black. White varieties varieties mature in about 3 weeks. Winter Potassium 135 include the Japanese daikon, a long, carrot- radishes are planted in late summer so they Magnesium 5 Phosphorus 10 shaped, sharp-flavored radish. can mature in the cool temperatures of Vitamins (mg) autumn. These larger radishes take at least Vitamin A 1 RE 55 days to reach a reasonable size. Vitamin C 13 Origin & botanical facts Thiamin 0 Riboflavin 0 Radishes are an ancient vegetable, first cul- Uses Niacin 0 Vitamin B6 0 tivated thousands of years ago either in the Folate 16 μg eastern Mediterranean region or in the Far Radishes that are firm with bright, crisp Vitamin E 0 East and quickly spread throughout the greens are the best. The leaves should be 254 Part II: Encyclopedia of Foods

The rutabaga, a member of the cabbage family, is a root vegetable similar to the up to 2 weeks. should be turnip, but it is rounder, larger, denser, and sweeter and has a yellow flesh. washed, trimmed, and peeled before Rutabagas have a thin, pale-yellow skin and smooth, cooking. They can be cubed or sliced waxy leaves. The root has a crisp texture and a and boiled, steamed, or baked, then sweet, peppery flavor. mashed or puréed and tossed with other ingredients. Rutabagas also make a tasty addition to soups and stews. Their hearty Family Cruciferae flavor serves as a complement to other strong Scientific name Brassica napus L. flavors, such as pork, duck, and spicy dishes. Common name rutabaga The flavor of rutabagas is enhanced by ♥ High in vitamin C and a source of herbs such as basil, dill, rosemary, savory, potassium and ; spices such as ginger and cloves; and orange or lemon juice.

Varieties Nutrient composition

The differences among varieties of rutabaga states and Canada, because hot weather Rutabagas are high in vitamin C and are are primarily in the color and shape of can damage the crop. Most domestic a source of potassium. the root. Most types have yellow flesh. rutabagas are imported from Canada. The American Purple Top is purple above Rutabagas are biennials that thrive in the ground and light yellow below, with cool temperatures and are best produced yellow flesh. The Laurentian has a dark- as a fall crop. Because they require a long purple top, a pale, smooth root, and yellow growing season, rutabagas should be Nutrient Content flesh. The Magre has an attractive, round planted in the early spring in light but 1 1 root shape, and the Merrick is one of the rich soil with good drainage. Seeds are /2 cup, /2 cup, raw cooked rare white-fleshed rutabaga varieties. sown directly into fields, and the plants (70 g) (85 g) must be irrigated regularly to produce a sweet, tender crop. The roots are ready Energy (kilocalories) 25 33 Origin & botanical facts Water (%) 90 89 for consumption about 3 months after Dietary fiber (grams) 2 2 sowing, when they are 4 to 5 inches in Fat (grams) 0 0 The rutabaga originated from a chance diameter. Harvesting should occur when Carbohydrate (grams) 6 7 hybridization between cabbage and turnip the ground is dry so that very little soil Protein (grams) 1 1 plants. A relatively new vegetable com- adheres to the roots. Because they are Minerals (mg) pared with those that have been around resistant to fall frost and light winter Calcium 33 41 for thousands of years, it probably freezes, rutabagas can be mulched, left in Iron 0 0 emerged in medieval gardens where the ground, and harvested throughout Zinc 0 0 Manganese 0 0 turnips and cabbage were grown side by the fall and winter. If they are pulled Potassium 236 277 side. The first mention of rutabagas immediately, they can be refrigerated or Magnesium 16 20 occurred in European botanical literature stored in cool, underground cellars. Phosphorus 41 48 of the 17th century. Rutabagas became Rutabagas are available year-round. Vitamins (mg) very popular in (the Swedish Vitamin A 41 RE 48 RE word rotabagge means “round root”), from Vitamin C 18 16 Uses Thiamin 0.1 0.1 where they were brought to England in Riboflavin 0 0 the late 18th century, acquiring the name Niacin 0 0.1 “swede.” Their cultivation in North Rutabagas that are smooth-skinned, firm, Vitamin B6 0.1 0.1 America began early in the 19th century. and heavy for their size should be chosen. Folate 15 μg 13 μg Today they are grown in the northern They can be refrigerated in a plastic bag Vitamin E 0 0 Vegetables 255 Salsify

Salsify is a white-fleshed vegetable root that could easily be mistaken for a yellow- should be avoided. Salsify oxidizes very ish gray carrot or parsnip. The salsify plant, which is 10 to 12 inches in length quickly when peeled and must be placed and has a diameter of about 2 1/2 inches, is cultivated primarily for its slender in cold lemon water to prevent darkening. edible roots, although If salsify is stored with the tops removed the young tender leaves, in a sealed plastic bag in a cold, moist often called “chards,” storage area, it may keep up to 4 months. are commonly used Salsify can be baked, steamed, fried, in salads. served in soups, or cut into cubes and stewed. If roots are to be steamed, they should be scrubbed and peeled before Family Asteraceae cooking. The sliced root can be added Scientific name Tragopogon to savory vegetable pies. In addition, porrifolius young shoots and flower buds can be used Common name salsify, vegetable as a substitute for asparagus or added raw oyster, oyster plant to salads.

Nutrient composition Varieties because its grass-like leaves are bunched in a manner resembling a “goatee.” Salsify is not a significant source of nutrients. Salsify can be divided into three types: The plant is a biennial, alternating the most familiar white salsify, black yearly between purple and rose-colored salsify, and Spanish salsify. They are all flowers that resemble dandelions and are SERVING similar in shape, flavor, flesh color, and size. closely related to lettuce and chicory. The SIZE: 1/2 cup sliced, However, black salsify, as its name implies, roots grow best in rich, slightly alkaline, cooked (68 g) is black on the surface, and Spanish salsify fine-textured, loose sand and after expo- Nutrient Content is slightly wider in diameter than the other sure to the cold. It is an easy vegetable varieties. The most popular variety for to grow and is available year-round, Energy (kilocalories) 46 the home garden is the Mammoth although the peak season in the United Water (%) 81 Sandwich Island, a subspecies of the white States is from June through February. Dietary fiber (grams) 2 salsify which has French blue flowers. Salsify is a more popular vegetable in Fat (grams) 0 Carbohydrate (grams) 10 The Black Giant Russian is the most Europe, which may explain its greater Protein (grams) 2 common of the Spanish salsify. availability in markets specializing in Greek and Italian foods. During harvest, Minerals (mg) Calcium 32 care must be taken not to damage the Iron 0 Origin & botanical facts brittle roots because bruised salsify loses Zinc 0 much of its flavor. After harvest, the roots Manganese 0 In its wild form, salsify is believed to have must be kept in cold storage at 90 to 98 Potassium 191 been a part of the diet of the ancient percent humidity to retain their fresh- Magnesium 12 Phosphorus 38 Greeks, although the vegetable was not ness, because dehydrated roots shrivel and Vitamins (mg) a popular culinary item until the mid- also lose their flavor. Vitamin A 0 RE 17th century. Salsify appeared in North Vitamin C 3 America and in England during the 18th Thiamin 0 century. The salsify plant is also known Uses Riboflavin 0.1 as “vegetable oyster” or “oyster plant” Niacin 0 Vitamin B6 0.1 because its mild, sweet flavor is reminis- A firm, well-formed, medium-size root Folate 10 μg cent of that of the oyster, although some that is heavy for its size is the best choice. Vitamin E 0 prefer to call it the “goatsbeard plant” Oversized roots are tough and woody and 256 Part II: Encyclopedia of Foods Scallion

The scallion, with its long, straight, narrow green top and white base, is a true raw to salads and dips. Mixed with but very immature onion. Often called a green onion, cottage cheese or cream cheese, they make in reality it is picked at an even earlier stage than a tasty spread for bread or a dip for raw true green onions, usually before it can begin vegetables. Scallions are a flavorful addi- to form a bulb. The scallion is crunchy tion to soups, stews, stir-fries, casseroles, and has a peppery, fresh flavor that cooked rice, tomato sauces, and omelets. is similar to, but milder than, that They also can be grilled, braised, or stir- of the onion. fried alone, or seasoned with ginger and garlic, to make a tasty vegetable dish to serve with rice and grilled meats. The Irish include scallions in a traditional dish called “champ,” which is composed of Family Amaryllidaceae potatoes and cooked scallions mashed Scientific name Allium cepa var. aggregatum together to produce a savory, green side dish. Common name scallion, eschalot, cebollin ♥ A good source of vitamin C growth occurs when the temperature Nutrient composition ranges between 68° and 77° Fahrenheit. Varieties Growth of scallions also depends on day Scallions are a good source of vitamin C. length. Scallions are planted in fall, Scallion varieties may be classified by day spring, and summer and are ready for length (the number of hours of daylight harvest 2 to 4 months later. Hand harvest that optimizes their growth), market use, is required, usually accomplished by SERVING and bulb color. Sweet Spanish is an undercutting the base of the plant. SIZE: example of a long-day variety (one that Scallions are available year-round, but the 1/2 cup, chopped (50 g) develops best in areas with more hours of supply peaks from July through October. Nutrient Content daylight and in midsummer). Southport California is the leading domestic supplier White Globe onions are grown as scallions of scallions. Illinois, Ohio, and New Energy (kilocalories) 16 in areas with short days, where the short- Jersey contribute a small proportion of the Water (%) 90 er day length prevents bulb formation. crop. During the winter and spring, Dietary fiber (grams) 1 Crossing onions with a variety called the scallions are imported from Mexico. Fat (grams) 0 Carbohydrate (grams) 4 Japanese bunching onion (Allium fistu- Protein (grams) 1 losum), an onion that resembles a scallion but is more bitter, results in hybrids that Uses Minerals (mg) Calcium 36 can be grown as scallions in the summer Iron 1 and in areas with long days. Scallions with slender bases tend to be Zinc 0 milder and sweeter. Those with the crispiest Manganese 0 leaves, shiny bright-green stalks, and no Potassium 138 Origin & botanical facts yellowing or tears are the best. Scallions Magnesium 10 Phosphorus 19 should be stored in a plastic bag in the Vitamins (mg) Scallions are propagated from seeds refrigerator crisper. Vitamin A 20 RE planted in raised beds of fertile, well-pre- Scallions can be consumed both raw Vitamin C 9 pared, well-balanced soil with good mois- and cooked. Like mature onions, they Thiamin 0 ture retention. They are hardy plants, are used primarily to enhance the flavor Riboflavin 0 capable of withstanding temperatures as of other dishes. Before use, they should Niacin 0 Vitamin B6 0 low as 20° Fahrenheit. However, minimal be rinsed well, and the roots and any wilted Folate 32 μg temperatures of 55° are necessary for the leaves should be removed. The entire Vitamin E 0 plants to emerge from the soil, and optimal plant can be sliced or chopped and added Vegetables 257 Snap Beans

Snap, green, or string beans are the beans most frequently consumed in the the refrigerator for up to 5 days. The United States. Although they are members of the legume family, the long, slender beans also are available frozen and canned, green, yellow, or purple pods of snap beans both whole and prechopped. Fresh snap are harvested while the seeds are still beans can be steamed or simmered until immature, and both pod and seeds are eaten the pods are tender. Steaming is the as a vegetable. “Snap” refers to the sound preferred method of cooking because it the fresh pod makes when broken into pieces. preserves nutrients. Chopped into 1- or 2-inch sections, snap beans can be tossed in salads, stir-fried, included in soups and Family Leguminosae stews, or served as a side dish. Scientific name Phaseolus vulgaris Common name green beans, string beans, snap beans, wax beans, yellow snap Nutrient composition beans, romano beans, haricots ♥ Yellow and green snap beans are a Yellow and green snap beans are a good good source of vitamin C source of vitamin C. of common beans from Central American Varieties sites have been carbon dated to 7000 B.C., the original subspecies have not been The “string” in “string beans” refers to a identified. of South string-like fiber that, until the late 19th and Central America and American Indians crossed the beans to create many SERVING century, characterized all fresh beans and SIZE: had to be removed before the beans were subspecies and varieties. Common beans, 1/2 cup, cooked (67 g) eaten. Today, modern hybrid varieties no including the snap bean, were brought Nutrient Content longer have the “string” and are referred to Europe by Columbus and other 15th- to as snap beans. Many varieties of green and 16th-century explorers. Today, many Yellow snap beans are grown throughout the varieties of snap beans are grown through- Green (wax) United States. Variants include pods that out the world. Energy (kilocalories) 22 22 are pale yellow, called wax beans. The The growth habit of snap beans is Water (%) 89 89 term “French ” is sometimes used to divide them into two varieties: Dietary fiber (grams) 2 2 used to refer to small, young green beans bush beans and pole beans (which must Fat (grams) 0 0 that are cooked and eaten whole (also be trained to a pole or trellis). Both are Carbohydrate (grams) 5 5 Protein (grams) 1 1 called haricots or haricots vertes) or to warm-weather vegetables that must be mature green beans that have been cut planted after the danger of frost has Minerals (mg) into diagonal strips. Purple snap beans, passed. The beans are harvested when Calcium 29 29 Iron 1 1 available in limited supply, turn green they are rapidly growing, about 8 to 10 Zinc 0 0 when cooked. Romano beans, also called days after flowering. At this stage, the Manganese 0 0 Italian or Scarlet Runner beans, are sim- color is bright and the pod is fleshy with Potassium 187 187 ilar to but flatter than snap beans. small, green seeds. Leaving the pods on Magnesium 16 16 the plants too long decreases plant yield Phosphorus 24 24 Vitamins (mg) and results in tough, dull-colored pods. Origin & botanical facts Vitamin A 42 RE 5 RE Vitamin C 6 6 Thiamin 0 0 Snap beans, like kidney beans, white Uses Riboflavin 0.1 0.1 beans, pinto beans, and cranberry beans, Niacin 0 0 are members of the common bean species, Snap beans are available year-round. The Vitamin B6 00 Folate 21 μg 21 μg all of which trace their origins to the peak season in North America spans from Vitamin E 0 0 Western Hemisphere. Although remains May to October. They can be stored in 258 Part II: Encyclopedia of Foods Spinach

Spinach is a leafy vegetable that grows in a dark-green rosette about 8 to 10 inches spinach dishes. Chopped, seasoned across. The leaves may be flat or curly, depending on the variety. Cooked spinach spinach also makes a flavorful stuffing for has a pungent, earthy flavor and can have a mushy mushroom caps or a filling for savory texture; raw spinach is milder and crisp. pastries.

Nutrient composition Family Chenopodiaceae Scientific name Spinacia oleracea L. Raw spinach is high in vitamin A (beta- Common name spinach carotene) and a good source of vitamin ♥ Raw spinach is high in vitamin C and folate. Cooked spinach is high in A (beta-carotene) and a good vitamin A (beta-carotene) and folate and source of vitamin C and folate is a good source of vitamin C, riboflavin, ♥ Cooked spinach is high in vitamin vitamin B6, calcium, iron, and magnesium. A and folate and is a good source Although spinach is a good source of iron of vitamin C, riboflavin, vitamin and calcium, oxalic acid (a chemical that B6, calcium, iron, and magnesium is present in the leaves) inhibits the body’s absorption of these nutrients. Absorption of iron can be increased by eating spinach with a fruit or vegetable that contains Varieties moist soil. Spinach seed can be planted vitamin C. in early spring or in autumn, depending Spinach comes in two basic types: savoy on the variety. Hardier types will survive (curly leaf) and flat (smooth leaf). Savoy the winter in well-drained soils and can be Nutrient Content has crinkly dark-green leaves. Flat-leaf harvested until spring. More tender vari- 1 spinach has unwrinkled, spade-shaped eties are planted in spring, as early as 1 cup, /2 cup, leaves and a slightly milder taste than February, for summer harvest. Spinach raw (30 g) cooked (90 g) savoy. A third type that is increasing in is ready to be harvested about 6 weeks Energy (kilocalories) 7 21 popularity is the semi-savoy, whose slightly after planting, when the largest leaves are Water (%) 92 91 curly leaves provide some of the texture of 6 to 8 inches long. Dietary fiber (grams) 1 2 savoy but are easier to clean. All varieties Fat (grams) 0 0 have the same appearance when cooked. Carbohydrate (grams) 1 3 Uses Protein (grams) 1 3 Minerals (mg) Origin & botanical facts Calcium 30 122 Spinach leaves that are crisp and bright Iron 1 3 to dark green are best. The leaves can be Zinc 0 1 Spinach probably originated in southwest refrigerated in a plastic bag for 3 days. Manganese 0 1 Asia or the western Himalayas, but wild Spinach can be served raw or cooked. Potassium 167 419 varieties also grow in North Africa and The flat-leaf variety, with its slightly Magnesium 24 78 Iran. The leafy vegetable was first culti- milder flavor, is generally preferred as a Phosphorus 15 50 Vitamins (mg) vated by the Persians. Its cultivation raw salad green. Spinach should be Vitamin A 202 RE 737 RE reached China in the 7th century A.D. and cooked very quickly, either by steaming or Vitamin C 8 9 Europe in the 9th century, when it was by sautéing with a minimum of liquid, Thiamin 0 0.1 introduced to Spain by the Arabs, who just until the leaves wilt. The leaves also Riboflavin 0.1 0.2 named it. Today, spinach is grown and can be added to soups, casseroles, and Niacin 0 0 Vitamin B6 0.1 0.2 enjoyed in many parts of the world. stews. A variety of seasonings, such as Folate 58 μg 131 μg Spinach is an annual plant that lemon juice, , horseradish, Vitamin E 1 1 requires cool, damp weather and rich, tomato sauce, or nutmeg, add flavor to Vegetables 259 Squash

Although thought of and eaten as a vegetable, squash is a fleshy, edible fruit Origin & botanical facts related to melons and cucumbers. Numerous varieties of squash are available in a wide assortment of colors, shapes, and sizes. They can range from the patty pan The squash probably originated in () variety, which weighs only a couple of ounces, to the Mexico or Central America. Although , which can attain weights of up to edible wild types are no longer known, 200 pounds. The rind can be smooth, related species with small, very bitter fruits ridged, or bumpy and can range from are still found in this region. Squash was white or cream-colored first gathered by indigenous people to yellow, orange, around 8000 B.C., but apparently only green, and even light the seeds were eaten, because the fruits blue. Squash can be were unappealing. Cultivation of squash cylindrical, bell- or may have begun around Tehuacan, south club-shaped, and of Mexico City, around 3400 B.C. From simply round or oblong. there, peoples throughout North and Although wild squash is bitter, South America adopted squash cultiva- cultivated varieties are generally tion. By the time squash was introduced sweeter or bland and have a soft to Europe in the 16th century, most of to crunchy texture when cooked. the modern types were already developed. Squash quickly became a staple in the

Family Cucurbitaceae Scientific name pepo, Cucurbita skin and finely textured flesh; buttercup maxima, Nutrient Content Common name squash squash, a squat, dark-green vegetable with 1 1 lighter stripes and rather dry flesh; but- /2 cup /2 cup ♥ is high in vitamin A ternut squash, shaped like a long bell with summer, winter, (beta-carotene) and is a good source cooked cooked a tan rind and mild flavor; and spaghetti (90 g) (103 g) of potassium, fiber, and vitamin C squash, an oval, yellow variety whose mild, pale-yellow flesh forms crisp-tex- Energy (kilocalories) 18 40 Water (%) 94 89 tured spaghetti-like strands when cooked. Dietary fiber (grams) 1 3 Varieties Among the summer squash varieties, Fat (grams) 0 1 zucchini, with its mild flavor and cucumber- Carbohydrate (grams) 4 9 Squash is generally divided into two basic like appearance, is the most popular in Protein (grams) 1 1 types, summer and winter, although the United States. Although zucchini usually Minerals (mg) seasonal distinction is no longer accurate has a smooth, green skin, one variant, the Calcium 24 14 because both types are now available year- golden zucchini, has deep-yellow skin Iron 0 0 round. Winter, or hard-shell, squash is and a sweeter flavor. Other summer Zinc 0 0 Manganese 0 0 allowed to mature on the plant and has squashes include the chayote, a pale-green, Potassium 173 448 a thick rind; large, tough seeds; and dark- pear-shaped fruit with a large central seed Magnesium 22 8 yellow to orange flesh. Summer, or soft- and a fairly thick, ridged skin; the patty Phosphorus 35 21 shell, squash, which is harvested before pan, a disk-shaped variety with a scal- Vitamins (mg) it matures completely, has a more tender loped edge, white to pale-green skin, and Vitamin A 26 RE 365 RE rind and lighter-colored flesh. white, succulent flesh; and yellow crook- Vitamin C 5 10 Thiamin 0 0.1 Winter squash types include acorn neck and yellow straightneck, which have Riboflavin 0 0 squash, shaped something like an acorn lemon-colored skin and bulbous blossom Niacin 0 1 that tapers at one end, with a dark-green, ends, tapering to narrow stem ends that Vitamin B6 0.1 0.1 ridged rind; banana squash, a large, are either curved or straight. Within some Folate 18 μg 29 μg cylinder-shaped squash with a thick, pale of these types are further variations. Vitamin E 0 0 260 Part II: Encyclopedia of Foods

diets of European colonists in America. misshapen fruit or none at all. The first onions, garlic, and herbs or with other New England settlers adapted the word crop of summer squash is ready to har- vegetables such as corn, tomatoes, and “squash” from several Indian names for vest about 50 days after planting, and all bell peppers. Chunks of squash can be the vegetable, all of which meant “some- of the fruits must be harvested at this stage added to soups, stews, and casseroles. thing eaten raw.” Both George Washington in order for more to grow. If the fruits Any type of mashed or puréed winter and Thomas Jefferson cultivated zucchini are allowed to mature, the plants stop squash can be used in place of canned and other types of summer squash on producing. In contrast, winter squash is pumpkin in soups, pies, cookies, or quick their Virginia estates. By the 19th century, left on the plant until it matures, a process breads. is often served North American merchant seamen were that takes 95 to 115 days, depending on as a substitute for pasta, topped with bringing home new varieties of squash variety. All are picked after the leaves tomato sauce, pesto, or other sauces. from all over Central and South America. have turned brown. Cooked squash also can be frozen for later Today, squash, gourds, and are use. To prevent squash from becoming grown in many parts of the world and watery during cooking, lightly salt the rank 11th among the leading vegetables Uses raw flesh, place it on absorbent paper to of the world. Although the United States draw out the moisture, and rinse. does not produce a large volume of squash When selecting winter squash, it is When purchasing summer squash, commercially, many people cultivate it important to choose one that is heavy for small, firm, shiny squash that are heavy in home gardens. California and Florida its size and has a thick, hard shell. If for their size should be selected. Squash are the primary U.S. producers, and stored in a cool, dry place, whole winter can be stored in perforated plastic bags Mexico and Costa Rica contribute sub- squash can keep well for several months. in the refrigerator crisper. Summer squash stantially to the U.S. supply. Cut pieces should be tightly wrapped and can be eaten raw or cooked, and the tender Squash is a hardy, warm-weather refrigerated. Winter squash is always skin is always left on. Raw summer annual that grows on vines or small bushes cooked before eating, usually after the squash can be sliced and added to green with trailing tendrils. Seeds can be sown fruit has been cut open and the seeds and salads or julienned to use with dips. in seedbeds early in spring or directly into fibers scooped out. (The seeds of most Grated zucchini is used to make moist fields later in the season, after danger of winter squash varieties can be dried or breads and cakes. Quick steaming, frost has passed, in hills of warm, well- roasted and consumed as a snack.) A grilling, and stir-frying are the best cook- fertilized soil. Vines must be trellised to heavy chef’s knife or cleaver may be ing methods for conserving nutrients. provide support for the heavy fruit. necessary to cut the hard shell. Halves Several varieties cooked together make a Although most types of squash prefer full can be baked and served plain or stuffed colorful and tasty combination seasoned sun, winter varieties can tolerate light with cheese, meats, or other vegetables. with herbs such as dill, basil, thyme, mint, shade. For ideal growth, the plants Baking conserves the nutrients in the flesh tarragon, marjoram, or oregano. The require considerable moisture, especial- and enhances its sweetness. Some espe- mild flavor of summer squash comple- ly after flowering. Most squash blossoms cially tough-shelled varieties can be baked ments soups, stews, casseroles, and mixed are yellow or orange, and both male and or steamed whole (after piercing the flesh) vegetables. Immature summer squash is female flowers form on the same plant. and then cut up. Squash pieces also used as an attractive edible garnish or side Because the female blooms open for only can be boiled or steamed in broth, dish. In addition, the flowers are edible. 1 day, and only from dawn until mid- microwaved, or sautéed in oil. Baked or morning, pollination at the right time steamed winter squash is delicious and place is critical. In addition, the mashed or puréed and seasoned with Nutrient composition number of seeds and the size and shape of spices such as fresh ginger, curry, cinna- the fruits are determined by the amount mon, cloves, or allspice or with sweeten- Winter squash is high in vitamin A (beta- of pollen deposited. Inadequate pollina- ers such as brown sugar, maple syrup, or carotene) and is a good source of potas- tion of summer squash results in small, honey. Squash also can be mixed with sium, fiber, and vitamin C. Vegetables 261 Sweet Potato

The sweet potato, a smooth-skinned, oblong or elongated tropical tuber, is not microwaved. Although cooked potatoes related to the white potato. Instead, it is a member of the morning glory family. are naturally sweet, , lemon Nor is the sweet potato a yam, which actually is a completely different vegetable. juice, orange peel, orange juice, pineapple, The sweet potato’s smooth skin may vary from pale nutmeg, allspice, , and ginger yellow to vivid orange to deep purple, depending enhance their sweetness. They are a tasty on the variety. The sweet flesh may be ingredient in casseroles and stews, light yellow, pink, red, or deep orange. especially with apple or other fruit slices added. They also can be substituted for Family Convolvulaceae puréed pumpkin in baked breads, cakes, Scientific name Ipomoea batatas cookies, custards, pies, and muffins. Common name sweet potato ♥ High in vitamin A (beta-carotene) and vitamin C Nutrient composition ♥ A good source of vitamin B , 6 Fresh sweet potatoes are high in vitamin potassium, and fiber A (beta-carotene) and vitamin C. They include China, Indonesia, Vietnam, and Varieties are a good source of vitamin B6, potassium, Uganda. In the United States, sweet potatoes and fiber. Canned and frozen potatoes rank 10th among vegetables grown. are considerably less nutritious. Sweet potatoes are categorized into two North Carolina, Louisiana, California, basic types. The orange-fleshed varieties, and Georgia are the major suppliers. with tan to brownish red or purple skin, Although their peak season is the autumn a plump shape, and sweet flavor, are the most and early winter, they are sold year-round. SERVING common. The yellow-fleshed potatoes tend Sweet potato tubers can be harvested by SIZE: to be firmer, dryer, and less sweet and machine, but they must be handled care- 3/4 cup, baked (150 g) have a slightly mealy texture and yellow- fully, because their thin skin bruises easily, Nutrient Content ish tan to fawn-colored skins. Current which can lead to rapid spoilage. After varieties of sweet potato include the harvest, sweet potatoes can be stored for Energy (kilocalories) 155 Beauregard, the Garnet, the Hernandez, about 10 days at 85° Fahrenheit and 85 Water (%) 73 and the Jewel. percent humidity to heal any small Dietary fiber (grams) 5 wounds and increase sweetness. Fat (grams) 0 Carbohydrate (grams) 36 Protein (grams) 3 Origin & botanical facts Uses Minerals (mg) Calcium 42 The sweet potato, a native of the tropical Iron 1 regions of the Americas, was important Sweet potatoes that are firm with skin Zinc 0 in the diet of the Aztec people of Mexico that is of uniform, bright color should be Manganese 1 and the Incas of Peru. Remains of sweet chosen. Sweet potatoes should be stored Potassium 522 potatoes that are 10,000 to 20,000 years in a cool, dark, dry, well-ventilated place Magnesium 30 Phosphorus 83 old have been found in Peruvian caves. but not in the refrigerator, because tem- Vitamins (mg) Sweet potatoes were introduced to Europe peratures less than 50° Fahrenheit produce Vitamin A 3,273 RE by Columbus, later brought to Asia by a hard texture and unpleasant taste. They Vitamin C 37 other explorers, and widely cultivated in should be scrubbed well in cold water just Thiamin 0.1 the American colonies, where they before use and cooked in their skins to Riboflavin 0.2 became a dietary staple for early settlers preserve nutrients and prevent the flesh Niacin 1 Vitamin B6 0 and Revolutionary War soldiers. Today, from darkening. After cooking, the skin Folate 34 μg sweet potatoes are cultivated in many can be removed easily. Both types of Vitamin E 0 parts of the world. Major suppliers sweet potato can be baked, boiled, or 262 Part II: Encyclopedia of Foods Taro

Taro is a barrel-shaped tuber or corm with thick, brown, shaggy skin and fibrous, crystals they contain. The most well- gray-white to lilac flesh. Its length ranges from about 5 inches to a foot or more, known use of taro is from Polynesia and and it can be several inches wide. Its starchy, rather dry flesh is acrid and actually Hawaii, where it is boiled, pounded into toxic when raw, but after a paste, strained, and left to ferment into cooking it is safe to consume a potent brew called poi. Taro also can and has a somewhat nutty be peeled and cooked like potatoes. The flavor, similar to that of young, unopened leaves of the taro plant potatoes or water chestnuts. are also edible and can be cooked and eaten like mustard or turnip greens.

Family Araceae Scientific name Colocasia esculenta L. Nutrient composition Schott Common name taro One serving of cooked taro root is a good ♥ Cooked taro root is a good source source of vitamin B6 and fiber. Cooked of vitamin B6 and fiber leaves are high in vitamin A and vitamin C. ♥ Cooked taro leaves are high in vitamin A and vitamin C life. Taro also was carried westward to Varieties Arabia and was an important crop in the Nutrient Content Nile Valley by 500 B.C. Today, taro is a

More than 300 varieties of taro are cul- 1 1 staple in the diets of the people of West /2 cup root, /2 cup tivated around the world, both in water Africa, the Caribbean, and the Polynesian cooked leaves, and in soil, and vary considerably in color Islands. It is grown throughout tropical (66 g) cooked (72 g) and taste. The two varieties of taro that and subtropical Asia and the Pacific and Energy (kilocalories) 94 17 are most important for food production in parts of Africa and the Americas. Water (%) 64 92 are the globulifera, also called dasheen, Taro is a succulent Dietary fiber (grams) 3 1 which produces a large number of crisp, Fat (grams) 0 0 that ranges in height from about 20 inch- Carbohydrate (grams) 23 3 easily cut tubers (or corms), and the es to 6 feet. Young corms develop as off- Protein (grams) 0 2 antiquorum, whose corms are tougher shoots of the main corm and can produce Minerals (mg) and more spongy. new plants. Although taro is generally Calcium 12 62 regarded as a bog plant, it can grow in a Iron 1 1 variety of environments from dry ground Zinc 0 0 Origin & botanical facts to wetlands and can tolerate lighting Manganese 0 0 conditions ranging from deep shade to Potassium 319 333 Because taro is an important part of many bright sunlight. Because taro seeds and Magnesium 20 15 Phosphorus 50 20 Asian diets and rituals, the tuber may seedlings do not survive well and the Vitamins (mg) have originated somewhere on that con- plants rarely flower, propagation is done Vitamin A 0 RE 307 RE tinent. Whatever its geographic origins, primarily by planting side corms or by Vitamin C 3 26 it is most likely one of the oldest food cutting off and planting the top of a large Thiamin 0.1 0.1 Riboflavin 0 0.3 plants. As early as 2000 B.C., taro was tuber with its shoot. Niacin 0 1 brought from southeast Asia to the Pacific Vitamin B6 0.2 0.1 rim and northern Asia. Taro is believed Folate 13 μg 35 μg to have been brought to Hawaii between Uses Vitamin E 0 – 400 and 500 A.D. by the first Marquesan Note: A line (–) indicates that the nutrient value and Tahitian settlers. According to Taro roots must be cooked thoroughly is not available. Hawaiian tradition, taro is the staff of to neutralize the toxic calcium oxalate Vegetables 263 Tomatillo

The tomatillo resembles a small green, leaf-covered tomato. Indeed, the name “tomatillo” means “little tomato” in Spanish. Like the tomato, it belongs to the nightshade family and is actually a fruit. Globular in shape and between 1 1/2 and 2 inches in diameter, the slightly flattened, shiny fruits are enclosed in light-brown or green, easily removed, parchment-like coverings. The tomatillo has a tangy lemony flavor that is difficult to describe. It has a firmer texture than the tomato, and its flesh is pale green or yellow, depending on the degree of ripeness.

Family Solanaceae Scientific name Physalis ixocarpa Common name tomatillo, jamberry, strawberry tomato, Mexican green tomato, tomate verde Uses ♥ A good source of vitamin C The tomatillo is almost always used while it is still unripe, because the tangy lemony SERVING flavor is lost when the fruit ripens. Firm SIZE: 1/2 cup chopped, Varieties fruits that just fill the husks are best. The raw (66 g) fruit can be stored in the refrigerator Nutrient Content Tomatillos come in two varieties: the unwashed or in a paper or plastic bag for sweet and the sharp (or acidic), both of 3 weeks or longer. Before use, the fruit Energy (kilocalories) 21 which are available in the United States. should be husked and washed to remove Water (%) 92 The more acidic variety is also known as the sticky film that covers it. The tomatillo Dietary fiber (grams) 1 Tomatilla de Milpa. is popular in Mexican and Southwest Fat (grams) 1 cuisine. Although it can be used raw in Carbohydrate (grams) 4 Protein (grams) 1 salads, the tomatillo is usually cooked Origin & botanical facts even when added to dishes such as salsa Minerals (mg) Calcium 5 cruda (salsa made from raw vegetables), Iron 0 The tomatillo is a native of Mexico, because cooking enhances the tomatillo’s Zinc 0 although it also grows wild in California. flavor and softens its skin. Salsa verde, Manganese 0 Plants reach heights and widths of 3 to also made from tomatillos, is a popular Potassium 177 4 feet and have an unusual zigzag shape. cooked sauce with a sharp flavor that is Magnesium 13 The leaves are long and heart-shaped, and excellent for poultry and grilled meat or Phosphorus 26 Vitamins (mg) the flowers are bell-shaped. Tomatillos enchiladas. Canned tomatillos also are Vitamin A 7 RE are best adapted to warm and dry climates. available in markets and can be used in Vitamin C 8 However, they can be grown as far north recipes that require the cooked fruit. Thiamin 0 as the central midwestern United States. Riboflavin 0 In North America, fruit production Niacin 1 Nutrient composition Vitamin B6 0 begins about 70 days after the plant has Folate 5 μg sprouted. Tomatillos are available year- Vitamin E 0 round. Tomatillos are a good source of vitamin C. 264 Part II: Encyclopedia of Foods Tomato

Tomatoes are members of the nightshade family, related to potatoes, bell peppers, Tomatoes also are available in a variety and eggplant. They can be red, pink, orange, or yellow, round to oblong, and of processed forms, including canned from 1 to 6 inches in diameter. whole, diced, and puréed. Canned tomato The flavor ranges from paste is a concentrated form of the fruit’s sweet to bland to tart, pulp. Processed tomato sauce in cans or depending on variety. jars is similar to purée, but with seasonings and sometimes fat added. Family Solanaceae Scientific name Lycopersicon Nutrient composition esculentum Common name tomato Tomatoes are a good source of vitamin A ♥ High in vitamin C (carotenes) and are high in vitamin C. ♥ A good source of vitamin A (carotenes) Red tomatoes also contain substantial amounts of lycopene, an antioxidant that ♥ Contains the antioxidant lycopene may help protect against cancer. The Varieties lycopene in cooked or processed toma- toes is more easily absorbed than that in fresh tomatoes. Tomatoes are available in three basic types: small, round cherry tomatoes; plants of the nightshade family were plump, oblong plum, or Roma, tomatoes; known to be poisonous. The tomato was and round or globe-shaped slicing not widely accepted as a food until the SERVING tomatoes, probably the sweetest and early 19th century, although even then SIZE: juiciest type. Within each type are tomatoes would be cooked for hours to 1 medium, raw (123 g) numerous varieties, totaling about 4,000. neutralize the toxins they were thought to Nutrient Content contain. Raw tomatoes were not consumed until the late 19th century. Today, tomatoes Energy (kilocalories) 26 Origin & botanical facts are one of the most popular vegetables in Water (%) 94 the United States. Dietary fiber (grams) 1 Although the tomato is botanically a fruit, To increase durability and shelf life, Fat (grams) 0 Carbohydrate (grams) 6 it is prepared and consumed as a vegetable. tomatoes are usually picked when they Protein (grams) 1 In fact, because of a tariff dispute, the U.S. are at the “mature green” stage. In response Supreme Court officially declared it a veg- to year-round demand, growers have Minerals (mg) Calcium 6 etable in 1893. The word “tomato” is developed thicker-skinned, hardy varieties Iron 1 derived from the Mexican Nahuatl Indian of tomatoes that can withstand long- Zinc 0 word “tomatl.” The wild form of the plant, distance shipping. Manganese 0 which still flourishes in Mexico and Potassium 273 Central and South America, is similar to Magnesium 14 Uses Phosphorus 30 the domestic cherry tomato. Spanish Vitamins (mg) explorers to Mexico brought tomatoes back Vitamin A 76 RE to Europe in the 10th century. The first Unripe tomatoes can be ripened in a paper Vitamin C 23 official mention of the fruit appeared in bag at room temperature. Tomatoes Thiamin 0.1 1544, in the work of Italian botanist should be stored at room temperature. Riboflavin 0.1 Matthiolus, who described a yellow-fruit- Ripe tomatoes can be kept up to 2 days. Niacin 1 Vitamin B6 0.1 ed variety he called pomodoro, meaning The most popular way to eat fresh tomatoes Folate 18 μg “golden apple.” Europeans initially regarded is to slice them raw and eat them in salads Vitamin E 0 tomatoes with suspicion, because most or sandwiches. Vegetables 265 Turnip

The turnip is a fleshy root vegetable related to broccoli, brussels sprouts, cabbage, peppery flavor to green salads. Turnips and the mustards. Depending on age and variety, turnips can be round or shaped can be boiled, baked, steamed, pickled, like a top, range in diameter from 2 inches to over a foot, and weigh up to 50 braised in broth, microwaved, stir-fried pounds. Their smooth skin can be white, yellow, green, or purple. The white with other vegetables, or roasted along- or yellow flesh of the turnip has a slightly sweet, peppery side meat or poultry. Cooked turnips can flavor and a crisp texture. be mashed and served like potatoes or cut up and included in soups, casseroles, and stews. Overcooking should be avoided, Family Cruciferae Scientific name Brassica rapa because it brings out the vegetable’s strong Common name turnip flavor. Also, turnips should not be cooked in aluminum or iron pots because the ♥ A good source of vitamin C flesh can darken. In Great Britain, turnips are carved Varieties into jack-o’-lanterns for Halloween.

Numerous varieties of turnips are grown Turnips are economical and easy to Nutrient composition for harvest throughout the year. The grow. They thrive in almost any type of Purple Top Milan, with flat white roots soil and store well after harvest. Seeds Turnips are a good source of vitamin C. and purple markings, matures early and generally are sown in early spring as soon is good for winter production, as are the as the soil can be worked, and additional Market and the yellow- plantings are done every 2 weeks until fleshed Golden Ball. The Purple Top about 5 weeks before the temperature is White Globe is an old variety with round expected to increase to more than 80° Nutrient Content or flat roots that are reddish purple above Fahrenheit. In late summer, when

1 1 ground and white below. The Snowball temperatures begin to cool, successive /2 cup, /2 cup, is a fast-maturing white turnip that plantings can be started again until 3 raw (65g) cooked (78g) generally is sown in spring, while the months before night temperatures Energy (kilocalories) 18 16 Tokyo Cross is an all-year crop. The normally decrease to less than 20° Water (%) 92 94 Japanese cultivate long, carrot-shaped Fahrenheit. Turnips are ready for harvest Dietary fiber (grams) 1 2 turnips called Hinona Kabu. about 70 days after planting or when the Fat (grams) 0 0 roots are 2 inches in diameter. Carbohydrate (grams) 4 4 Protein (grams) 1 1 Origin & botanical facts Minerals (mg) Uses Calcium 20 17 Iron 0 0 Turnips are native to Europe and central Zinc 0 0 Asia, where they still grow wild on open Firm, unblemished turnips that are small Manganese 0 0 ground or next to streams. However, they but heavy for their size are the best and Potassium 124 105 were first cultivated in the Middle East sweetest. They can be stored in perfo- Magnesium 7 6 about 4,000 years ago. Turnips were rated plastic bags in the refrigerator Phosphorus 18 15 consumed by the ancient Romans and by crisper. Although turnips can be eaten Vitamins (mg) Vitamin A 0 RE 0 RE Europeans during the Middle Ages. raw, the larger ones may have a strong Vitamin C 14 9 English and French settlers brought flavor, which can be reduced by blanch- Thiamin 0 0 turnips to America. Today, turnips are ing in boiling water for about 5 minutes. Riboflavin 0 0 grown in many parts of the world, includ- Although the root usually is peeled before Niacin 0 0 ing Canada and the United States, where use, fresh, young turnips can be used with Vitamin B6 0.1 0.1 Folate 9 μg 7 μg the leading suppliers are California and the skins intact. Sliced or cubed raw Vitamin E 0 0 New Jersey. turnip adds a crunchy texture and a sweet, 266 Encyclopedia of Foods Water Chestnut

The Chinese water chestnut is not a chestnut or even a nut, but the edible tuber diately. Canned water chestnuts can be of an aquatic plant. The -sized tuber is rounded with a pointed top and drained and stored in fresh water in a consists of a tough but papery brown skin covering sealed container up to a month if the crisp, white meat. Whether raw or water is changed daily. Freshwater chest- cooked, the meat has a crunchy nuts can be eaten raw or cooked. They texture, similar to that of raw can be added to stir-fries, soups, potato, and a subtle, almost casseroles, or vegetable dishes, where they sweet flavor. will retain their crisp texture even after heating. For use in salads and other cold dishes, they can be added raw or boiled 5 minutes, drained, and chilled. Family Cyperaceae Scientific name Eleocharis dulcis or Eleocharis tuberosa Nutrient Composition Common name water chestnut, Chinese time no commercial growth occurs in the water chestnut, Ma Ti, United States. The plant is a sedge, Raw water chestnuts are a good source of Ma-Tai, Chee-Chang similar in appearance but unrelated to potassium and vitamin B6. ♥ Raw water chestnuts are a good source grass, that grows in freshwater swamps or of potassium and vitamin B6 in shallow ponds. The rush- or reed-like leaves are bright-green hollow stems that grow to 3 feet in height. The plant, which is best grown in rich, fertile, pulverized Varieties soil covered with 6 inches of water, is planted in spring and propagates by pro- Nutrient Content Numerous varieties of Chinese water ducing spreading rhizomes throughout

1 1 chestnut exist, but only a small number the summer months. One can /2 cup, /2 cup, are cultivated. A Chinese variety, Hon propagate to 3 square feet. During the cooked (70 g) raw (62 g) Mati, is known for its size and sweetness. late autumn, the leaves yellow and chest- Energy (kilocalories) 35 60 A Florida variety, derived from the nuts form at the ends of the rhizomes. Water (%) 87 74 Chinese variety, is larger, but the flavor is Within 3 to 4 weeks, the leaves die back, Dietary fiber (grams) 2 2 more bland. Another type of edible water and the corms can be harvested, although Fat (grams) 0 0 chestnut is the fruit of the aquatic herb exposure to cold winter air is thought by Carbohydrate (grams) 9 15 Protein (grams) 1 1 Trapa natans, unrelated to the Chinese some growers to improve the flavor. water chestnut. Trapa grows so abun- Chinese chestnuts are harvested by hand Minerals (mg) dantly in the waterways of the northeast or scooped from the bottoms of ponds Calcium 3 7 Iron 1 0 that attempts are under way to eradicate it. with forks to avoid bruising the skins. Zinc 0 0 Manganese 0 0 Potassium 83 362 Origin & botanical facts Uses Magnesium 4 14 Phosphorus 13 39 The Chinese water chestnut is native to Vitamins (mg) Freshwater chestnuts should be firm. Vitamin A 0 RE 0 RE the Far East and grows in many parts of They can be refrigerated in a paper bag Vitamin C 1 2 India, southeast Asia, New , for up to 2 weeks and should be washed Thiamin 0 0.1 northern Australia, and Polynesia, and peeled just before use. To prevent Riboflavin 0 0.1 although it is cultivated mainly in China discoloration from exposure to air, the Niacin 0 1 and Japan as a food and folk medicine. peeled whole or sliced water chestnuts Vitamin B6 0.1 0.2 Folate 4 μg 10 μg Attempts have been made to establish can be dropped into acidulated water Vitamin E 0 1 crops in the state of Florida, but at this (dilute lemon juice) if not cooked imme- Vegetables 267 Yam

The yam is a thick, starchy tuber that is similar in appearance to the sweet potato cool, dry, dark place but should not be but is not related to it. Yams can range in length from a few inches to 7 1/2 feet refrigerated. Because they grow under- and can weigh more than 100 pounds. The rough skin is pale tan to dark brown, ground, they should be scrubbed well to whereas the flesh can range from off-white to yellow to purple or pink. remove any clinging soil. Yams must be Depending on the variety, the cooked before eating. Like potatoes, they texture is moist and tender can be baked, boiled, fried, or micro- or dry and mealy. The flavor waved. They can be substituted for sweet is rather bland, more similar potatoes, cut into chunks or mashed and to white potatoes than seasoned with , orange peel, to sweet potatoes. or sweet spices. They also are a flavorful addition to soups, casseroles, and stews and can take the place of mashed pumpkin in pies, cakes, and pastries.

Family Dioscoreaceae Scientific name Dioscorea alata Nutrient composition Common name yam crop. Nevertheless, western Africa still ♥ A good source of vitamin C, fiber, and produces about half of the almost 30 mil- Yams are a good source of vitamin C and potassium lion metric tons of yams currently grown dietary fiber and are high in potassium. in the world annually. The rest are grown in Asia and Central and South America. Very small amounts are cultivated and Varieties consumed in the United States. Most of SERVING the vegetables that are called yams in the SIZE: Hundreds of species of yams, all of them United States are actually sweet potatoes. 1/2 cup, baked (68 g) climbing vines, are cultivated through- True yams thrive in frost-free, preferably Nutrient Content out the world. The most widely grown tropical or subtropical climates whose type is the Dioscorea alata, also called the rainfall totals at least 40 inches during Energy (kilocalories) 79 winged yam, greater yam, or white Manila the 8-month growing season. The ideal Water (%) 70 yam, whose tubers can grow to 30 to 40 soil is rich, fertile, and moist but well Dietary fiber (grams) 3 pounds in weight. Also popular is the D. drained. Like potatoes, yams are easily Fat (grams) 0 Carbohydrate (grams) 19 batatas, or Chinese yam, a smaller tuber propagated from the tubers themselves, Protein (grams) 1 weighing 5 to 10 pounds, with a flattened which are cut into wedges containing two or fan-like shape. or three buds each and allowed to dry for Minerals (mg) Calcium 10 a day before planting. Plants can be Iron 0 grown in pots or planted directly into Zinc 0 Origin & botanical facts hills of compost mixed with sandy soil. Manganese 0 Because the tubers do not store well, it is Potassium 456 Yams derive their name from the Senegalese best to leave them in the ground as long Magnesium 13 Phosphorus 33 word nyami, which means “to eat.” They as possible before harvest in fall or late Vitamins (mg) are native to Africa, where they have been winter. Vitamin A 0 RE cultivated for 11,000 years, and to south- Vitamin C 8 east Asia, where their cultivation extends Thiamin 0.1 back 10,000 years. Along with taro, they Uses Riboflavin 0 may have been the first plants to be cul- Niacin 0 Vitamin B6 0.2 tivated. The slave trade brought yams to Yams can be found in Latin American Folate 11 μg Central America and the Caribbean, and Asian specialty markets, usually sold Vitamin E 0 where they became an important staple in chunks. Yams should be stored in a

269 Grains

Includes: Bread, Cereals, Flour, and Pasta

ereal grains are the fruit of plants belonging to the grass family (Gramineae). Ten thousand years ago, wheat Cunderwent spontaneous mutations causing this grass to hang onto its seed rather than scatter it to the wind. Although this change was not in the interests of the wheat from the standpoint of its own reproduction, it enabled humans to store seed for the winter. The calorie density of grains prevented starvation and so played an important role in human history worldwide. In China, rice was domesticated about 6,500 years ago, and in the New World corn was domesticated about 3,500 years ago. Until the past century, most grains were consumed as “whole” grains. In other words, the grain kernels were intact — not stripped of their vitamins, minerals, and fiber. Whole grains provide fiber, protein, complex , lignans, phytates, other phytochemicals, vitamins, and minerals. Fat-soluble vitamins are found in the germ of the grain, and B vitamins and phytochemicals are found in the husk or bran. Grain and grain products are also naturally low in fat. Whole grains can be consumed plain as hot cereals, used in pilafs, added to baked goods, and eaten in dozens of other ways. Hundreds of products are made from grain. Two of the main ones —bread and pasta — are diet staples in nearly every culture on every continent, from in North Africa to soba (buckwheat noodles) in Japan. Grains and grain products literally feed the world, providing most of the calories and much of the protein consumed by the world’s population.

Basics starch, and often it is the only part of the how much of the bran is left. Wheat, for Grains are the seeds of plants. Although the grain that is eaten. example, can be milled into whole-grain grains eaten by humans belong to a wide range Germ — The germ is the part of the that contain all parts of the seed. of botanical families, they have the same seed from which the new plant sprouts. As Refined flours, which are used most often basic structure (see the illustration on page the embryo within the seed, it has the high- by Western nations, contain only the 20, Chapter 2) and contain these compo- est concentration of nutrients, including B endosperm: the bran and germ are removed nents, from which plants begin to grow: vitamins, trace minerals, and some pro- (along with much of the grain’s nutrition). Bran — This is the outer layer of the teins. It also contains fat, which increases Nearly any grain can be milled and grain seed. It’s full of B vitamins, trace its perishability. made into products such as bread, cereal, minerals, and, especially, fiber. Grains are usually milled before they or pasta—food staples worldwide—with Endosperm — Sometimes referred to as are used as food. Milling usually means varying degrees of success depending on the kernel, the endosperm contains the that the bran and any husk surrounding the chemistry of the grain. History has majority of the material within the seed the grain seed (along with the nutrients taught us which grains work best and in and is meant to nourish a seedling. The they contain) are removed. Then the seeds what combinations. endosperm is where most of the protein, are ground in a process that converts the , which is found in grain protein, carbohydrates, and small amounts of vita- grain into flour or other products. The gives bread its springy texture. It becomes mins are located. It is composed mainly of product’s use and name often depend on stretchy and thickens when liquid is added 270 Part II: Encyclopedia of Foods

to the flour and the combination is kneaded. the most widely grown grain. But, because amino acids (the building blocks of protein) The resulting gas from the fermentation of multiple crops of rice can be grown in a that your body needs. However, grains also the carbohydrate in the flour is trapped by year in tropical areas, a nearly equal amount do not have the twin disadvantages of the dough, causing the gluten to stretch of rice and wheat are grown each year. animal-based protein—saturated fat and and, thus, the bread to rise. Because wheat cholesterol, both of which are linked to and contain the highest quantities of Nutrition cardiovascular disease. Grains can be eaten gluten, flour made from these grains has The mix of nutrients supplied by grains in combination with other foods—such as proved best suited for making bread. Other varies. But because grain seeds are com- legumes, small servings of meat or poultry, grains, such as corn, have less gluten, and posed mostly of starch, between 65 and 90 and dairy foods—to provide the complete products made from them are more crumbly. percent of the calories supplied by grains balance of amino acids. In most countries, the highest propor- are carbohydrates. Between 8 percent and Important minerals found in whole grains tion of cultivated land is devoted to grains. 15 percent of calories come from protein, are iron, phosphorus, magnesium, and zinc. Crops such as wheat, rice, corn, barley, oats, and fat contributes the remainder of the Whole grains are also a source of B vitamins and millet remain critical components in calories. Because grains are plant-based (niacin, thiamin, riboflavin) and antioxidants, the diets of people worldwide. Wheat is proteins, they do not supply all of the such as vitamin E and selenium. Scientists Grains 271

are just beginning to explore the health role bulk, check whether the store has a rapid BEYOND THE BASICS of substances called “phytochemicals,” turnover of that particular product. There which are also found in whole grains. may not be a great demand for in Innovative uses of grains include the Grains are rich in dietary fiber, both supermarkets, for example, and so the prod- production of modified , caloric insoluble fiber (which helps bowel function uct may have been on the shelf for some sweeteners, and fat substitutes. Beta- and may reduce the risk of some kinds of time. In contrast, specialty food markets glucan, a fat-like gel made from enzyme- cancer) and soluble fiber (which may have or those specializing in natural foods may treated oat bran, is sold as a cholesterol- a role in lowering blood cholesterol levels). have greater demand for the product, sell lowering fat replacement, although more The refining and processing of grains more of it, and therefore have a fresher testing is needed to determine its effec- remove many of the nutrients grains natu- product. Grains also should smell fresh tiveness. Several food enzymes are pro- rally provide. The bran and the nutrients and appear clean and free of debris. duced by fermentation based on grain. it contains are often removed during the Wheat gluten may be used to produce milling process. Refined has Storage flavor enhancers such as glutamate or both the bran and the germ removed. Because grains may attract insects or may diet supplements such as glutamine. Many grain products are enriched (see become moldy if they become moist, keep There is also a vast range of industrial Chapter 4, “Fortified” and “Enriched,” page them in tightly closed, moisture-proof applications. None of these, however, 92), meaning nutrients originally found in containers. Grains can be stored at room are likely to overtake in importance the the grain are added back to the product temperature, but they will remain fresh role of grains in feeding the world. during processing. But not all the nutrients longer if stored in the refrigerator, where are returned. Insoluble fiber is milled away they will keep for several months. Most when the bran is removed, and antioxidants grains can be kept much longer if stored in usually are not added back into refined the freezer. They do not need to be thawed Cooking times vary depending on the flours. Phytochemicals also may be missing before cooking. Cooked grain may be kind of grain used, how it has been in refined products. stored in the refrigerator for several days processed, and whether it has been pre- The bottom line is that even though and then reheated. cooked (bulgur and are often lightly refined grains are a good source of many cooked, then dried before they are sold in nutrients, whole grains are better. You can Preparation stores). Most cooks recommend cooking tell whether a product is made from whole Whole grains are hard and dry. Thus, cook- whole grains as you would pasta. Simply grain by checking the ingredient listing of ing involves not only heating them but also cook them until tender—a time that may the label. Look for the words “,” rehydrating them. For that reason, whole range from 8 minutes for “instant” types of indicating that the product contains the grains, with few exceptions, are cooked in white rice to more than an hour for whole endosperm, bran, and germ, and all the liquid. Here’s a traditional method for wheat or other unmilled grains. benefits they bring. doing so: Some grains that are particularly tough—such as wheat or rye—may be Selection • Bring water (or other liquid, such as a easier to cook if they are first soaked. Grains, even those that have been processed stock) to a boil. Many cooks use a ratio of Rinsing whole grains before cooking also or lightly cooked, contain some of their two to three parts water to one part grain. is advised to remove debris or other residues. natural oils. Over time, they may go rancid, • Add grains and other seasonings. The text that follows provides more which is why ensuring freshness when • Cover mixture and reduce to a simmer. detailed information about specific grains buying them is key. Look for grains that • Simmer until most of the liquid is and the foods made from them. The are in sealed packages. This protects them absorbed. chapter is organized into two sections: from air, moisture, and spoilage. Some may • Remove mixture from heat and drain have freshness or “best if used by” dates to excess liquid if necessary. Let sit for approx- • Grains help ensure quality. If you are buying in imately 5 minutes, then fluff with a fork. • Grain Products 272 Part II: Encyclopedia of Foods

Grains or pastries. Because it has a nutty, assertive taste, its banishment from many nations’ flavor, you may want to experiment some- kitchens is something to reconsider. Amaranth what with how much amaranth flour to add Barley has a tough husk surrounding the Amaranth was one of the main food sources to recipes. Amaranth’s nutritional advan- grain seed which must be removed before for the Aztecs, who also used it in religious tages, however, make adding it to baked it is edible. Barley is a source of soluble rituals. Cultivation ended almost com- goods worthwhile. fiber, niacin, phosphorus, magnesium, pletely after Spanish conquistadors made Amaranth seeds also can be cooked (see and iron. growing the plant a punishable offense. Preparation Tips, page 273) and eaten as a Barley grains are usually off-white, but Today, both farmers and anyone interested cereal. Or, they can be popped by adding the color may range from black to purple. in nutrition are showing increasing interest them a tablespoon at a time to a hot, How the grain is milled determines its in the plant because it has more protein (15 ungreased skillet. They take just a few min- nutritional content. Nutrients are most percent to 18 percent of calories) than most utes to pop. concentrated near the bran. Therefore, the other grains (8 to 15 percent of calories). more milling the barley undergoes, the less It also contains more lysine and methionine, Serving Suggestions nutritious it is. amino acids not provided by many com- In addition to using amaranth in baked mon grains. Combined with other grains, goods as described above, amaranth can Types of barley sold in stores include: it can provide a complete balance of amino be substituted for flour in pancake or waffle Flaked barley—As its name suggests, acids. Amaranth is also a source of calcium recipes. Cinnamon particularly comple- barley flakes are grains that have been flat- and magnesium and contains more iron ments its flavor in both of these breakfast tened. They resemble rolled oats. than almost any other grain. favorites. Amaranth leaves can be substi- Pot barley or Scotch barley—This type The amaranth plant has long clusters tuted for spinach in salads or cooked of barley is coarsely ground, but it loses of red flowers and grows to a height of 1 to dishes. Popped amaranth seeds can be used most of its nutrients because almost the 3 feet. It produces tiny seeds—up to as a garnish or topping or in breading entire husk is removed. 500,000 per plant. These seeds can be recipes. Pearled barley—So-named because cooked and eaten as a grain or popped, processed barley grains are the same size as sprouted, or ground into flour that has a pearls and ivory-colored, pearled barley is strong, nutty flavor. Amaranth flour can Barley processed multiple times to scour or polish range from a light yellow to dark violet, Barley, an annual plant that grows to a height off the outer husk and the bran. The result although most amaranth flour sold in stores of 1 to 4 feet, is hardy enough to withstand is a barley that cooks much more quickly is buff-colored. various growing conditions. For this reason, than other types of barley. Pasta can be made from amaranth flour, throughout history it has been cultivated Hulled barley—Hulled barley has only and amaranth oil is obtained from the as a food crop and remains a staple in many the outer husk removed and still contains plant’s seeds. The green leaves and stalk of nations, particularly in North Africa, the most of its bran. This makes it one of the amaranth (also called pigweed) can be Middle East, and Asia. Today, however, much most nutritious types of barley available. cooked and eaten. The leaves have a taste of the barley produced in Western nations Barley flour—Barley flour is simply similar to that of spinach. is fed to animals or used in the production barley grains ground very fine. It is darker of beer or distilled liquor. An enzyme in than refined white flour and has a delicate, Preparation Tips made from barley transforms the nutty flavor. Amaranth flour does not contain gluten, starch in beer or liquor mashes into sugars Supermarkets typically do not carry a which means baked goods containing it will that alcohol-producing yeast can feed on wide variety of barley products, although not rise as desired and will be crumbly. It and, therefore, ferment, a process that leads pearled barley and prepared barley soups can be used in baked goods, but it should be to the production of alcohol. are easy to find. Health food stores or combined with wheat flour (which contains Given the health benefits of barley, its specialty food markets are more likely to gluten) in recipes for muffins, bread, cookies, versatility, and its pleasing, lightly nutty carry less refined barley products. Grains 273

GRAIN GLOSSARY is added to other cereal flours to improve nutritional quality, and it is often an ingre- Whole grains—The least processed grains. The outer husk is removed (hulled) dient in snack foods. Recent studies have Pearled or polished grains—Grains that have had the brown bran outer coating of the linked various phytochemicals in buck- kernel wholly or partially removed wheat with potential health benefits. Rutin, a flavonoid found in buckwheat bran, is Steel-cut or cracked grains—Grains that are cut into small pieces, from fine to very being studied for a possible role in manag- coarse ing blood cholesterol levels. Fagopyritols Flakes or rolled—Grain kernels that are sliced and then flattened between rollers found in buckwheat may have a favorable Meal—Grain that is coarsely ground to a gritty consistency effect on blood glucose levels in people with Bran or polishings—The coarsely ground or finely shredded outer husk type 2 diabetes. Regular consumption of Germ—A coarse meal made from the sprout, or embryo, found inside the kernel buckwheat also has been shown to lower blood pressure. However, further research Flour—Grain ground into a powder is necessary to confirm these benefits.

Preparation Tips Preparation Tips Buckwheat Because buckwheat flour is gluten-free, it Less refined barley should be soaked several From a botanical standpoint, buckwheat is must be mixed with flours that contain hours before cooking. Generally, these a fruit and is in the same plant family as gluten, such as wheat flour, in baked goods. types of barley are cooked for about an hour rhubarb. However, it is processed, prepared, Otherwise, the foods will not rise as desired. over low heat in 3 or 4 cups of water for and consumed like cereal grains such as To prepare kasha, add 1 cup of buckwheat each cup of barley. Refined types of barley, wheat, rye, and oats. groats to a heated skillet and add to it a such as pearled barley, do not need to be Buckwheat products have a strong, beaten egg white. The egg separates the soaked and can be cooked in about a half nutlike flavor and include the following: kernels as they cook, which prevents the hour. Barley flour has a low gluten content. Buckwheat flours—As the name groats from sticking together. This ensures It must be combined with higher-gluten suggests, these are flours ground from the that kasha will have a consistency that is flours (such as wheat) in baked goods or buckwheat seed. Supreme buckwheat flour similar to that of rice. Stir the kasha and they will not rise as desired. is milled from whole buckwheat. Fancy egg mixture until each grain is separate and buckwheat flour is milled from hulled buck- dry. Then, add 2 cups of boiling liquid— Serving Suggestions wheat seeds. Buckwheat flour is commonly either stock or water—and a dash of salt. Barley can be substituted for rice in many used to make pancakes, but it has a variety Simmer the mixture for 30 minutes or until recipes or combined with beans and of other uses. the liquid is absorbed. vegetables to provide a high-protein meal Farinetta—This is simply a product without meat. Barley readily absorbs the made from the bran of buckwheat seeds. Serving Suggestions flavors of the liquid it is cooked in, and thus Buckwheat groats—Groats are hulled Traditionally, buckwheat has been used it is an excellent addition to soups and buckwheat kernels that have been crushed. mainly as a flour in pancake mixes. Ways stews, where it also acts as a thickening Groats that are roasted are known as kasha, to enjoy buckwheat are in the forms of soba, agent. Barley also can be served on its own a name given to this product in Eastern which is a Japanese , and cooked as a hot cereal—it is excellent topped off European countries, where it has been a buckwheat groats as a salad or . by plain yogurt and fruit. Barley makes an staple for centuries. excellent base for an entrée at lunch or Nutritionally, buckwheat has unique dinner when cooked in chicken, beef, or characteristics. The protein quality of buck- Corn (Maize) vegetable stock and then mixed with wheat is higher than that of wheat, soy, oats, Although considered by many to be a steamed vegetables. or brown rice. For this reason, buckwheat vegetable, corn is actually one of the few 274 Part II: Encyclopedia of Foods

Preparation Tips The key to serving corn on the cob is to buy the freshest possible. When the ear is plucked from the stalk, the natural sugar in it begins a gradual conversion to starch, which makes the corn less sweet and, there- fore, less tasty. Look for husks around the ear of corn that are green, plump, tightly wrapped, and free of any obvious insect infestation. Before buying corn, peel back the husk slightly to check for plump, pale, and moist-looking kernels. At home, the green husk and silk are usually removed before cooking. Traditionally, corn on the grains native to the Western Hemisphere, Essentially, the advances in breeding have cob is cooked by placing ears in a pot of where it has been cultivated for centuries. made corn sweeter by converting its starch boiling water for 4 to 7 minutes or in a In Europe, the word “corn” is the common to sugar. vegetable steamer for 4 to 6 minutes. Corn term used to describe many cereal grains. Corn can be eaten in several ways. It on the cob also can be cooked in a However, after coming to the New World, can be served fresh and still on the cob. microwave oven. To do so, wrap each Europeans began to use the word “maize” Canning or freezing can preserve fresh husked ear in waxed paper and place on a to refer to corn itself. The word “maize” is kernels. Dried kernels can be roasted or paper towel. Cook on the highest power derived from the American Indian word popped. setting for 3 to 5 minutes for one ear, 5 to “mahiz.” To this day, Europeans call corn Corn can be ground into coarse meal 7 minutes for two ears, and 9 to 12 min- “maize,” and Americans call it “corn.” or flour that is made into cornbread, utes for four ears. Corn on the cob can be Corn plants grow to a height of 6 to 10 tortillas, pancakes, or waffles. Oil derived roasted in its husk on the grill or in the feet. The tall plants, with their long, droop- from corn is used widely for cooking. oven. (The silk must first be removed, how- ing leaves, are a common sight throughout Starch derived from corn is often used as a ever, and the husk replaced after this is the U.S. Midwest, where most of the thickening agent in , soups, and done.) Before roasting, soak the ear in water world’s supply is grown. The plant pro- other dishes. Tiny baby corn is popular in for about 5 minutes. Then place the corn duces ears of corn that measure 6 to 12 Asian dishes and is sold in cans or jars. on the grill or in the oven. Cooking times inches, and each ear has numerous long, Corn is also fermented and is the basis for vary but range from 10 to 15 minutes on a slender threads called silk. Corn kernels bourbon and whiskey. hot grill or 20 to 30 minutes in an oven set can be white, orange, red, purple, blue, The ever-popular cornflake cereal was at 350° Fahrenheit. black, or brown, according to the variety. invented by the Kellogg brothers of cereal Avoid corn that is sold in displays Most of the corn grown today is a golden fame in 1894. According to legend, they exposed to direct sunlight or high temper- yellow. discovered the process of making cornflakes atures because heat speeds up the process Corn has a wide range of uses and, by accident when they passed corn kernels of converting sugar to starch. although less nutritious than many grains, that had been left too long in cooking water it is extremely versatile and still a good through rollers, resulting in flakes. Serving Suggestions food choice. Nutritionally speaking for Although corn is the fundamental food Instead of flavoring corn with butter or salt, humans, corn provides a good source of plant of the United States, most of the crop try other seasonings. Pepper, herbs, or fiber, phosphorus, vitamin C, and thiamin. is used for feeding animals or for manu- lemon juice complement corn’s flavor Numerous hybrid varieties of corn have facturing purposes. Corn grown for those without adding unnecessary sodium, fat, become available in the past decades. purposes is often referred to as “field” corn. or calories. Corn also mixes well with other Grains 275

vegetables. Popped corn (see sidebar: thirds of the fiber in flaxseed is insoluble, Preparation Tips Putting the “Pop” in Popcorn, this page) which aids in digestion and waste elimina- Incorporating flaxseed into a diet is sim- makes an excellent snack as long as it is not tion. ple and can add a tasty twist to routine drenched in butter and salt. Flaxseed is rich in alpha-linolenic acid, foods and dishes. Whole (or ground) which is both an essential fatty acid and an flaxseed can replace some of the flour in omega-3 fatty acid. Researchers are inter- bread, , pancake, and cookie Flax ested in omega-3 fatty acids for their roles recipes. Because of its high fat content, it Flax is an ancient crop. Native to Eurasia, in proper infant growth and development, also can be used to replace part or all of its first recorded use was in Babylon about in reducing risk factors for heart disease the fat in baked goods recipes. (One cup 3000 B.C. There, it was cultivated for food, and stroke (regulation of cholesterol, triglyc- of flaxseed may replace 1/3 cup fat.) Time and its seeds were usually ground into flour erides, blood pressure, blood clotting), and in the oven should be adjusted to allow or meal. The plant also was used to make in immune and inflammatory disorders. for more rapid browning when flaxseed is fabric for clothing. (These days, linen Ground flaxseed is usually available in used in baked goods. Flaxseed oil also is comes from flax.) Hippocrates, the ancient most large supermarkets and in specialty readily available and may be substituted Greek physician, wrote of using flaxseed markets. The small, reddish brown whole for other oils. for the relief of abdominal pain. The seeds have a nutty taste. Look for flaxseed greatest of all medieval kings, Charlemagne, or flaxseed meal in tight packaging that Serving Suggestions considered flax so healthful that he passed does not allow light to pass through. Whole flaxseeds have a nutty taste and can laws requiring its consumption. Protecting flaxseed from light helps keep be sprinkled over salads, soups, yogurt, or Nutrition researchers have identified the product fresh and preserves the omega- cereals. Flaxseed meal particularly com- several substances in flaxseed that appear 3 fatty acids and polyunsaturated fats. plements the flavor of bran muffins. to have health benefits: lignans, fiber, and omega-3 fatty acids. Lignans are phyto- estrogens that are thought to bind to estro- PUTTING THE “POP” IN POPCORN gen receptors in the body. Phytoestrogens may have a role in preventing hormonally Popcorn is a special hard variety of dried corn that pops open and puffs when it is related cancers of the breast, endometrium heated. The kernel has enough internal moisture to become steam, and the kernel (lining of the uterus), and prostate. explodes because the steam has nowhere to go. Different types of popcorn can be Populations with higher intakes of phyto- different colors. Once popped, though, they’re all white or yellow. estrogens appear to have a lower incidence Popcorn is an excellent snack food. It is high in complex carbohydrates, a of and mortality from these cancers. source of some fiber, and, depending on how it is Although lignans are found in most unre- served, low in fat and calories. When pur- fined grains, soybeans, and some vegeta- chasing microwave popcorn, check bles (broccoli, carrots, cauliflower, and labels for saturated fat content. spinach), flaxseed is the richest source of Try to buy reduced-fat or “lite” lignans. Flaxseed also contains both soluble varieties. Try popping your and insoluble fiber (about 3.3 grams of total own and seasoning it with a fiber in 1 tablespoon of flaxseed). About pinch of salt instead of one-third of the fiber is soluble. Studies adding unnecessary fat and have found that the soluble fiber in flaxseed, calories by drizzling butter over like that found in oat bran and fruit pectin, the popcorn. Alternative season- can help lower cholesterol levels. Soluble ings include onion or garlic powders fiber also has been found to help regulate or reduced-fat grated cheese. blood sugar levels. The remaining two- 276 Part II: Encyclopedia of Foods

DID YOU EVER ASK YOURSELF… gluten, it cannot be used on its own to make raised breads. What Is Hominy? Hominy is the starchy endosperm of maize (corn) kernels. It can be thought of Serving Suggestions as the “naked” kernels that remain after the tough hull (pericarp) and oily germ Millet can be used as a substitute for many have been removed. other grains. It can be served as a hot cereal The hull is removed by soaking corn kernels in water mixed with lime, lye, or wood and in dishes such as pilaf. Like barley, millet ashes. This process not only loosens the hulls but also unbinds the vitamin niacin can be added to soups and stews. and makes it absorbable in the digestive tract. In its dry form, hominy is sold either cracked (samp) or ground (grits). Hominy also is sold canned and ready to eat. In Mexico, a form of corn similar to hominy is used to make tortillas. Annual Oats consumption of corn in Mexico is about 400 pounds per person (about 1 pound Oats grow best in cool, moist climates and per day), and it provides up to 70 percent of a person’s daily calorie intake. thrive in poor soils. Given these advantages, In the United States, the most common form of hominy is called grits. Grits it is understandable why oats have been a are cooked with water or milk until thick and mushy. Often eaten as porridge food source for both humans and animals or a side dish or in a casserole, grits are served hot or chilled and sometimes cut for centuries. There are several hundred into squares and fried. varieties of oats, which are divided into Hominy is a good source of complex carbohydrates and soluble fiber. two classes: winter and summer oats. Whole oat grains are usually “hairy” and can vary from white and yellow to gray, red, or black. The grains, which are small Millet cuisine. In the United States, sorghum and shaped like a thin, elongated football, Millet is the oldest of grains. And although molasses is used as syrup at the table and are cleaned, dried, and roasted, and the it is often used in the United States as bird in baked goods. Teff was grown almost hull (the tough outer covering) is removed. feed, millet is one of the main food sources exclusively in Ethiopia until the past decade, The bran and the germ, however, are left for many developing nations. when it was introduced in Western markets. intact, which means that they keep most There are many different species of Often thought of as a “ food,” teff of their original nutrients. Oats are millet, which is tiny, has an oblong-spherical is also grown and distributed by humani- especially rich in the soluble fiber beta- shape, and ranges from pale yellow to reddish tarian agencies to relieve world . glucan, which may play a role in reducing orange. Unlike most grains, which form Millet has a strong, nutty flavor that blood cholesterol, blood pressure, and ears, most varieties of millet form panicles, may take some time to appreciate. Finely blood sugar levels. Oats are also a source of or berry-shaped heads. Millet berries are ground millet is used by Ethiopians to make antioxidants. small and range from white, gray, or yellow fermented, spongy flat bread, by Indians Different types of processed oats and to red or reddish brown. Common millet to make crepe-like roti, and by the Masai in oat products include the following: is grown worldwide and is used mainly for Africa to make beer. Nutritionally, millet Oat groats—whole oats that have been human consumption and animal feed. is a good source of niacin, thiamin, phos- hulled and roasted. Groats take about 30 Foxtail millet is also grown in a variety of phorus, and zinc and provides a fair amount to 40 minutes to cook. areas and is often used for birdseed or, in of iron. It also is easy to digest. Steel-cut oats—Whole oats that have Russia, to make beer. Pearl millet is grown been roasted and then cut into bits. This primarily in India. Preparation Tips reduces cooking time to about 15 minutes. Varieties that are more familiar to North Millet’s preparation is similar to that of They are sometimes known as Scottish or Americans include sorghum and teff. rice—it is boiled in water. Ground millet Irish oats or pinhead oats. Sorghum is widely grown in the American is used as flour to make puddings, breads, Old-fashioned rolled oats—These are South and included there in regional and cakes. Because millet produces no oat kernels that are steamed and then Grains 277

flattened into flakes to allow them to be grains in granola (and many snack foods). as hazelnut-like. Before cooking, it is cooked more quickly. Unfortunately, granola and many snack important to rinse quinoa seeds until the Quick-cooking oats—These are flat- foods are high in fat, particularly saturated water runs clear. They are covered with a tened oats cut more finely to reduce cook- fats, the type linked to cardiovascular disease. bitter, powdery resin that can result in ing time. This can offset the health benefits of oats. an unpleasant taste if it is not removed. Instant oatmeal—Cooked merely by Oats can be added to muffins, cookies, and Quinoa flour has a low gluten content. It adding boiling water, these oats of conve- bread for a different texture. Some types cannot be used alone in baked goods nience are pre-cooked in the manufacturing of European soup and stew recipes call for because they will not rise properly. process and rolled very thin to make cook- oats as thickening agents. Steel-cut oats ing even quicker. A trade-off may be that can be added to some recipes for addi- Serving Suggestions these oats are less flavorful. In addition, tional crunch and a nutty flavor. Quinoa is cooked like rice and makes an flavorings, salt, and sugar are often added to excellent substitute for it. “Toasting” the instant oatmeal. quinoa grains in a hot skillet before boil- Oat flour—Flour made from oats is also Quinoa ing gives it a roasted flavor. Adding cooked available and can be combined with wheat It is hailed as the super grain of the future, vegetables and fresh herbs also complements flour in breads and other leavened foods. but the accolades are a little misleading. its delicate flavor. Quinoa flour can be used Oat bran—This is a fine meal made Quinoa (a name supposedly derived from in many baked goods. Quinoa also makes from the outer layers of the grain. It can be the Spanish word for “fantastic”) is not really an excellent hot cereal and can be added to purchased and used separately, but it may a grain. It is the fruit of a plant that belongs soups and stews. Quinoa pasta is cooked be a part of other oat products. to the same botanical family as beets. The and used like traditional types of pasta. quinoa plant reaches a height of 3 to 10 Preparation Tips feet and produces flat, pointed seeds that Old-fashioned oats and quick-cooking oats range from buff to russet to black. Rice usually can be interchanged in recipes. So why all the praise for quinoa? Most typically viewed as a side dish in Western Instant oats, however, are not interchange- Quinoa is relatively easy to cultivate and nations, rice is the main entrée when the able because the additional processing they withstands poor soil conditions and alti- rest of the world sits down to eat, providing undergo softens the oats so much that, tude. It also packs a nutritional punch in up to half the calories in a typical daily diet when combined with liquid, they can make its tiny seeds. It contains more protein than in many Asian countries. Rice is also a baked goods mushy or gooey. Most types most grains and offers a more evenly bal- staple in Africa. of processed oats are cooked by simmering anced array of amino acids, the building Most of the world’s rice is grown in them in water (steel-cut oats require two blocks of protein. It is higher in minerals, Asia. The plant, which grows from 8 to 12 parts water for one part oats; for all other such as calcium, phosphorus, magnesium, feet in height, can withstand a wide range types of oats, use one part water for one part potassium, copper, zinc, and iron, than of climate conditions, but it grows best in oats ) until they are softened and cooked. many grains. hot, humid areas. Branching stems from Oat flour contains minimal gluten and Quinoa seeds can be cooked or ground the plant produce flowers, which form the must be mixed with other types of flour so into flour. Several types of pasta are made rice grains when fertilized. There are more that baked goods will rise as desired. Using from quinoa flour. The leaves of the plant than 8,000 varieties of rice. oat flour results in baked goods that are also are edible, and the seeds can be sprouted Rice is commercially classified by its often more dense than similar products and eaten. grain size: made with other flours. Short-grain (round-grain) rice—Short- Preparation Tips grain rice is round or oval and less than 1/5 Serving Suggestions Quinoa is cooked in the same way as rice, inch long. It has a higher starch content All types of processed oats make a terrific although it cooks in about half the time. that results in this rice being sticky after hot cereal. Oats are also one of the main Its flavor is delicate, and some describe it cooking. This kind of rice is also called 278 Part II: Encyclopedia of Foods

pearl or glutenous rice (although there is have been partially cooked and then dried, INFUSING RICE WITH FLAVOR no gluten in it). are available. Medium-grain rice—Medium-grain White rice is the most popular form of Extra flavor can easily be added to rice is up to 1/4 inch in length. It remains rice. One reason is that the milling process, rice as it cooks. One way is to take firm and light when cooked and retains which removes the husk, bran, and germ, the desired spice or herb, mix it with more moisture than long-grain rice. makes the rice cook more rapidly and extends a small amount of cooking oil Long-grain rice—This rice is more than its shelf life. Unfortunately, it’s also the least (about a teaspoon or less), and add it 1/4 inch in length. The grains are much nutritious form of rice. In Western nations, to the water just before adding the longer than they are wide. They tend to rice is enriched, meaning nutrients such as rice. Spices and herbs also can be remain separate when cooked and are drier iron, niacin, riboflavin, and thiamin are added to rice after it is cooked. than shorter-grain rice. Most rice grown returned to the rice before it is sold to con- Spices and herbs that pair well with in the United States is long-grain rice. sumers. Parboiled rice has been processed to rice include cumin, caraway, basil, Each type of rice comes in both brown preserve some of the nutrients during milling. cilantro, mint, and parsley. and white forms. Brown rice has only the Instant rice is white rice that has been tough, fibrous hull removed from the rice milled, cooked, and then dehydrated. It grain during processing. Because of this, takes about 5 minutes to cook, and its it retains most of its nutrients, which nutritional content is generally equivalent Italian dishes, and aromatic rices. Generally, include fiber (bran), potassium, phosphorus, to that of white rice because most instant aromatic rices—sometimes referred to as and trace minerals. It also is chewier, has a rice is enriched. perfumed rices—are long-grain types of stronger flavor, and takes longer to cook. Specialty types of rice include arborio rice and have a distinct flavor typically com- Quick-cooking forms of brown rice, which rice, which is round white rice used in pared to that of popcorn or nuts. Basmati rice has a nut-like aroma and a rich, buttery flavor. It is widely used in Indian and . Jasmine rice is cultivated primarily in Southeast Asia and has a soft texture. Glutenous, or sweet, rice has a high starch content and is used in Asian cooking to thicken sauces and make dumplings and for some types of desserts. Rice also can be milled into fine, powdery flour, which can be used in baked goods. Store rice in an airtight container. Brown rice, which naturally contains oil, keeps for about 6 months, but it is subject to rancidity. Its shelf life can be extended, however, by storing it in the refrigerator in an airtight container. White rice can keep for up to a year. Cooked rice can be stored in the refrig- erator for several days, but it will last for 6 to The delicate flavor of quinoa 8 months when kept in the freezer. mixes well with cooked vegetables and fresh herbs. Preparation Tips Preparation varies according to the type of rice used. In general, however, rice is Grains 279

cooked by adding it to liquid (two parts water to one part rice) and then simmering it until the liquid is absorbed. Both brown rice and parboiled rice may require longer cook- ing times; brown rice may need to simmer for up to 40 minutes, for example. Cooks differ about whether rice should be rinsed before cooking. Some believe that rinsing rice prevents stickiness. However, rinsing domestic rice can wash off nutrients added during processing. A quick tip: to prevent stickiness, don’t stir the rice while you are cooking it. Cooking rice in a vegetable, beef, or chicken stock is a low-fat, low-calorie way to add flavor to rice before serving. Rice flour is gluten- free. It must be combined with higher- gluten flours (such as wheat) in baked goods or they will not rise as desired.

Serving Suggestions Few grains are as versatile or well loved as rice. It can be served as a pilaf, which can be jazzed up by adding cut-up vegetables and seasonings. Rice can be added to soups, Varieties of rice (clockwise stuffings, and salads. In particular, it makes from the top): jasmine, an excellent replacement for potatoes. Rice basmati, arborio, white, also serves as the base for vegetarian dishes. and brown (center). Used as the foundation for stir-fry dishes, it offers the perfect opportunity to make a grain the centerpiece of a meal, instead of having the usual—and less healthful—focus Rye may be used whole, cracked, or rolled like on meat, poultry, or seafood. Rice flour Rye belongs to the same botanical family as oats, but they are generally ground into flour. can be used to thicken sauces. wheat and barley. The plant is indigenous Rye flour comes in several different A note about prepared rice mixes: to Europe and Asia. The plant itself is often varieties. Light rye flour has most of the although popular, they’re often more expen- bushy at the base and stands 5 to 8 feet high. bran removed. Dark rye flour retains most sive than plain rice and typically contain a Rye grows well in areas where the soil is too of the bran and germ and is a source of significant amount of sodium. Rice is easy poor and the climate too cool for wheat. magnesium, trace minerals, folic acid, to cook on its own. Try adding your Rye grains have the same elongated thiamin, and niacin. favorite herbs and seasonings; you can shape as wheat grains. The color ranges Dark rye flour is traditionally used to choose how much (if any) salt you use. It from buff to gray. The husks are removed make the dark, strongly flavored German will likely taste just as good as or better than during milling, but usually much of the bread called . Rye also is used the boxed rice dishes, and it will almost germ and bran remain, which enhances the in many alcoholic beverages, including always be healthier. nutritional value of rye products. The grains whiskey and some types of vodka. 280 Part II: Encyclopedia of Foods

Like most grain products, rye should be Wheat THE RYE AND ERGOT stored in airtight containers to retard spoilage. Wheat is among the oldest of grain crops. CONNECTION Major wheat-producing areas include the Preparation Tips United States, whose Great Plains are con- The poor soil and moist climate in Whole rye grains are often cooked in the sidered the “breadbasket of the world,” which rye grows are also favorable same way as rice, that is, simmered in water Canada, China, western Europe, Ukraine, conditions for the growth of a until they are tender. However, rye grains Kazakhstan, Russia, India, Pakistan, and fungus called ergot, which can grow should be pre-soaked in water several hours Australia. on moisture-laden rye kernels. to speed up cooking. Rye flour has little Wheat is an annual plant that grows Ergot has long been known to have gluten, and therefore breads in which it is between 2 and 4 feet high, depending on medicinal properties, and today it is the main flour are denser because they do the variety of wheat grown and growing used in medications given during not rise as well. However, rye contains conditions. The grains are contained in a childbirth to promote contractions several long-chained 5-carbon sugars (pen- bearded spike developed by the plant. of the uterus and control bleeding. tosans), which have a high water-binding Unlike many other grains, it can be difficult It also is used in some migraine capacity. This trait helps retain to cultivate. Nevertheless, it is easily one headache medications. Ingesting too moisture better than wheat bread. of the most common grains grown around much of it, however, may lead to the world. Only rice rivals it in production. hallucinogenic effects. A derivative Serving Suggestions Most of the wheat grown in the world of ergot is lysergic acid diethylamide Use dark rye flour to make your own is eaten by humans—often in the form of (LSD). Modern milling processes pumpernickel bread. Also, substitute dark bread. Wheat’s high gluten content makes clean rye grains and remove any that rye flour in place of some of the other flour it particularly well adapted for this use. may be contaminated with ergot. in baked goods to add a nutty flavor. Because of this, wheat flour is the frame-

Traditional methods for growing rice include the manual tasks of work for almost all baked goods and pasta. sowing the seeds, transplanting, Wheat also is used in the manufacture of and harvesting by hand. beer and whiskey.

The three major types of wheat are: Hard—Hard wheat is high in protein (10 to 14 percent). It is also high in gluten content, which gives the flour elasticity and makes it particularly suitable for yeast breads. Soft—The low-protein (6 to 10 percent) flour is lower in gluten. It’s often used to make “softer” baked goods, such as cakes. Durum—This is the hardest wheat grown and is highest in gluten. Despite that, it is not used in baked goods. Instead, it is used to make (see sidebar: What Is Semolina? page 287), the main ingredient of pasta. Grains 281

Wheat also is classified according to Farina—A breakfast favorite, farina is is added to bread for extra crunch and the time of year it is planted. Spring wheat, perhaps better known as Cream of Wheat. nutrition. Wheat flakes make excellent addi- as its name suggests, is sown in the spring. It is made from the endosperm of the wheat tions to hot cereals or baked goods. Wheat Winter wheat is grown in areas with more seed, which is then milled very finely. groats have a strong, nut-like flavor. They moderate winters and is sown in the late Farina can be used in dumplings, main are used in bread doughs or soups or are fall. dishes, or desserts, particularly in Indian served on their own as a pilaf, for example. Literally thousands of products are and . Wheat groats also can be eaten sprouted. made from wheat—flour, bread, and pasta Wheat flakes—Also known as rolled are just the fundamental items. Whole- wheat, these are wheat seeds that have been wheat products, however, are the most flattened. They look like rolled oats, nutritious because they have not been although they are slightly larger and thicker. milled as extensively as more refined Although it might be easy to picture these ANATOMY OF A WHEAT SEED products. Whole-wheat products include as the main component of many cold break- The wheat seed, sometimes referred the following: fast cereals, wheat flakes are not the product to as a wheat berry, is comprised of Cracked wheat—As the name implies, used in these cereals. three parts: this is wheat seed that has been broken into Groats or wheat berries—These are small pieces. It can be finely or coarsely other names for wheat seeds sold whole. Wheat germ—This is the sprout, cracked. Because they have undergone very little or embryo, found inside the wheat Bulgur—A popular ingredient in many milling, these are among the most nutri- seed. It is oily and is a highly con- Middle East dishes, bulgur is a type of tious of wheat products. centrated source of nutrients. cracked wheat that has been steam-cooked Products made from wheat germ and dried. Because of this, it does not Preparation Tips (an excellent source of vitamin E) require as much cooking time as other If buying whole-wheat kernels in bulk, wash include wheat germ oil and toasted whole-wheat products. Bulgur is used for the product before use to remove debris. wheat germ. making (a well-known Middle Those that are packaged typically do not Wheat bran—The wheat bran is East cuisine favorite), cereal, and pilaf. It need to be rinsed. the tough outer covering of the is available in a variety of grinds, from fine The various forms of whole wheat that wheat seed. The bran is typically to coarse. are used in hot cereals or served as side removed during milling. This dishes are generally cooked by adding water processing is unfortunate because to them and simmering until the water is the bran is an excellent source of gone. Cooking time varies, although a insoluble fiber. Cooks often use it to general rule is that cracked wheat requires add taste and nutrition to meat loaf,

WHAT IS TRITICALE? less cooking time than whole wheat. Most casseroles, and baked goods. whole-wheat products have cooking Endosperm—The endosperm Triticale is a 20th-century hybrid instructions on their labels. Because the constitutes the majority of the material that is a cross between wheat and wheat germ contains fat, whole-wheat grain within the wheat seed and is meant rye. It combines the nutritional and products made from it should be refrig- to nourish a seedling. Most of the benefits of both: the high protein erated to prevent spoiling. protein and carbohydrates and small content of wheat and the high lysine amounts of vitamins are in the content of rye. Several varieties are Serving Suggestions endosperm. It is composed mainly under cultivation. Researchers are Whole-wheat products can be served on of starch and is the main ingredient studying ways to improve the yield their own as a hot cereal or pilaf. They also in wheat flour and other wheat and adaptability of this unique crop. can be added to other dishes for extra nutri- products. tion and taste. Cracked wheat, for example, 282 Part II: Encyclopedia of Foods

Grain Products

Bread Bread is such a fundamental food that the word “bread” itself is often equivalent to “food” or “money” in many parts of the world. Although it is a simple food, bread requires the conversion of grain into flour, leavening ingredients, and a means of baking. Bread also plays a role in many customary rituals, such as the breaking and blessing of bread in religious rites. Although there are hundreds of differ- ent types of bread, the main types are leavened (meaning raised) and unleavened breads. There are also quick breads, in which baking powder or baking soda is used as a leavening agent. The main ingredients in most breads are the following: Flour—The powdery material from ground grain, flour is the main ingredient Wild Rice Preparation Tips in bread. Because of its high gluten content, Not really a rice, although closely related Wash wild rice before cooking. The basic wheat flour lends itself best to bread to it genetically, wild rice is actually an preparation recipe for wild rice is to place making. The gluten, when mixed with aquatic grain. It is the seed of a marsh grass 1 cup of wild rice in a saucepan with 4 cups water, gives the bread dough elasticity. This that grows in the northern Great Lakes area of water (chicken or beef stock can be allows the dough to expand when the yeast of the United States. It is known for its added for flavor). Bring the mixture to a ferments, yet it is strong enough to contain hazelnut-like flavor, dark-brown color, and boil and then reduce the heat. Simmer the it. The result is light and airy bread. Any chewy texture. American Indians, who rice covered for 40 to 50 minutes until it grain can be used to make bread. In coun- once waged over areas where wild rice is tender and most of the grains have split tries where wheat is less readily available, grew abundantly, have harvested it for evenly. grains that are used include millet, barley, centuries. These indigenous peoples called rye, and oats. wild rice “mahnomen,” meaning “precious Serving Suggestions Liquid—Water is the most common gift from the gods.” Wild rice is mixed into a multitude of liquid in bread making, but beer, milk, and First domesticated successfully in the dishes, from everyday cooking to gourmet fruit juice also can be used. Liquid is 1950s after many attempts to mimic the creations. Use cooked wild rice in place of needed in raised bread to allow the gluten moist, murky conditions where the wild pasta products in casseroles or salads. It in flour to do its work. The type of liquid rice-producing grass grows best, wild rice can be used in place of bulgur in tabbouleh used can result in the bread having different is now grown commercially in the Upper salads or as the base for stir-fry dishes properties. Water, for example, will result Midwest and in California. The crop is instead of white rice. Mixed with vegetables in a thick crust. now worth more than $20 million annually. or small amounts of meat, poultry, or fish, Yeast—Yeast is a one-celled organism Most wild rice is eaten whole, but it also wild rice provides the base for an excellent that is used to leaven bread. Unleavened can be ground into flour. entrée. breads and quick breads do not contain Grains 283

yeast. When yeast ferments the substances and chewy texture. can be flavored Flat breads—Named for their shape, naturally present in flour, it produces a gas in many ways, although favorites include flat breads are rolled out and allowed to rise called carbon dioxide. Bread rises as the onions or raisins. A word of caution: gen- only minimally. They are baked only until gluten in the dough traps this gas. Yeast is erally a nutritious food choice, bagels can they are soft. bread (sometimes referred also responsible for bread’s delicious aroma be high in calories depending on their size, to as pocket bread) is a common type of and gives it its flavor. ingredients, and choice of topping. Check flat bread. Other types include crackers Salt—Bread can be made without this the label or ask the deli for nutrition infor- and tortillas, which are commonly made staple, but salt does several things when it mation so you know what you are getting. from corn. is added to dough. It adds flavor, helps strengthen the gluten, and helps regulate yeast production. Optional ingredients—Two ingredients that do not have to be added to bread but often are include sugar and fat. Sugar pro- vides a ready food source for the multiply- ing yeast, adds flavor to bread, and helps it stay moist. Fat is often used in commercial bread making. It adds flavor and tender- ness. In addition, it gives the dough more elastic qualities, allowing it to expand more. The most common type of bread eaten in the United States is made from refined white flour. Although enriched during processing and baking, not all of the nutrients lost when the flour is refined are returned to it. A more nutritious choice is whole-wheat bread. Whole-wheat bread is made from flour ground from whole-wheat grains—meaning the bran and the germ also are used. Make sure the label indicates that only whole-wheat flour was used. Otherwise, whole wheat or cracked wheat may have been added to white flour.

Common types of breads are as follows: Bagels—Once only an ethnic , bagels have gone mainstream and are now enjoyed by just about everyone as a break- fast main course, the foundation for a sand- wich, or a nutritious snack. These donut- shaped rolls are made from flour, yeast, and salt. Tradition calls for them to be boiled before they’re baked—a process that gives them a characteristic shiny appearance 284 Part II: Encyclopedia of Foods

French bread—Sometimes referred to with wheat flour. Caramel or molasses gives (to leaven the bread) and lactic acid (for a as baguettes because of the traditional elon- it its dark color. sour taste). Sometimes both bacteria and gated shape of the loaf, French bread has a Rye bread—Rye bread also is made yeast are in the bread starter, in which case thick, shiny crust and a chewy texture. with rye flour, but the flour is usually mixed two types of fermentation occur. This is Coating the dough with egg whites before with wheat flour during preparation. Look the type of starter used for San Francisco baking gives the crust its characteristic prop- at labels to determine how much rye flour breads. erties. The bread is traditionally made with- a bread contains. As little as 3 percent is Always buy the freshest bread possible. out preservatives. all that is needed to call it rye bread. Look at expiration dates on packages, and Pumpernickel—Rye flour gives this Sourdough—Bread aficionados know check to ensure there is no mold growth bread its hearty flavor and its dense, chewy this bread for its characteristic tangy taste on the bread. Check labels to find out how texture. Rye flour does not contain as much and smell. The leavening for sourdough much fat or salt has been added. If pur- gluten as wheat flour and, therefore, the breads is a type of bacterium, such as chasing whole-grain or so-called multi-grain bread does not rise as much as bread made Lactobacilli, that produces carbon dioxide bread, check labels to find out how much Grains 285

whole-grain flour has been used. Often, it a wise breakfast choice, but too many of them is mixed with more refined types of flour. (particularly children’s cereals) also have sugar and artificial flavorings and colors added to Preparation Tips them. Granola-based cereals and many that Experimenting with different flours is an purport to be rich in oat bran or fiber also excellent idea, allowing you to add both may be high in fat. Checking the labels to taste and nutrition to regular recipes. Keep see what you are getting is always a good idea. in mind the gluten content of the flour you One ingredient to look for in particular is are working with, however. Otherwise, the hydrogenated fat, which contains a type of result may not be as desired. It may take a fat called trans fatty acids. Trans fatty acids few tries to find out how much rye flour, flattened, toasted wheat flake in the late have been linked to an increased risk of car- or wheat bran, you should add. Loaves of 1800s, would probably be surprised at the diovascular disease. bread should be stored wrapped to keep enthusiasm for his invention and the deriv- them from drying out. Sliced bread will atives of it. Preparation Tips keep for up to a week at room temperature For several decades after Kellogg’s wheat Consider the nutrition of the other main and for about 2 months in the freezer. flake was introduced (followed closely by ingredient in a bowl of cereal: milk. The A quick note about nutrition: toasting corn flakes and shredded wheat), marketers type you choose can have a major effect on bread can reduce the amount of some key touted the cereals as the key to both health the nutrition of a meal based on a bowl of nutrients by as much as 20 percent. and vitality. Today, corn, wheat, oats, and cereal. Choose skim milk. Skim milk even some lesser-known grains such as reduces calories and saturated fat signifi- Serving Suggestions amaranth and quinoa are puffed, popped, cantly yet provides the same nutrients as Bread can be used as slices, cubes, or crumbs. baked, shredded, or processed into “Os,” whole milk. Hollowed-out loaves of bread make simple, letters of the alphabet, and even in the shape Whole grains for hot cereal can be edible containers for soups or dips. Bread of popular cartoon characters. purchased at specialty stores and in the cut into small pieces was the most common Unfortunately, cereal’s reputation as a natural food aisle of many supermarkets. thickening agent in early European cooking, healthful food has suffered. Many cereals are Follow label instructions for cooking. particularly poultry stuffing. Bread crumbs are often used to add body to foods, such as PALMITATE IN CEREALS steamed pudding, sausages, and meat loaf. Bread croutons, or “little crusts,” are added Many people, particularly those who are watching fat intake closely, wonder to soups and salads for texture and taste. whether palmitate, a common ingredient in cereals, is the same as palm oil. Palm Try using different breads—such as pita oil is high in saturated fat—the type of fat linked most closely with cardiovascular breads—to give sandwiches a different twist. disease. Palmitate is a form of palmitic acid, one of the saturated fatty acids found in palm oil. Vegetable fats, such as soybean oil, also contain palmitic acid. However, cereal Cereals manufacturers add a very small amount Although cereal has traditionally been a of palmitate to stabilize vitamin A synonym for grain, most people think of it and maintain the nutrient's today as the food that comes packaged in a potency. You will often see the bright box and is poured into a bowl of ingredient listed as “vitamin A milk in the morning for breakfast. palmitate.” There is no need to Hundreds of cereals are available in just worry about the tiny amounts about any American supermarket today. of palmitate added to cereals. Dr. John Harvey Kellogg, inventor of a 286 Part II Encyclopedia of Foods

Serving Suggestions can be ground from almost any grain and The characteristics of flour depend on Try adding cold cereal to reduced-fat or sometimes is ground from potatoes, the type of material used to make it. Because nonfat yogurt for a crunchy, creamy treat. peanuts, chickpeas, lentils, and edible roots most flour is used to make bread and other Or, top off cold cereal with sliced fruit of of plants. baked goods, most flour is ground from your own choosing. Fruit added to cereals Flour was traditionally ground by hand wheat. The high gluten content of wheat by manufacturers is often high in sodium or by stone, but today’s flour undergoes an works well in leavened bread, leading to a and sugar, and usually there is not a lot of extensive process in which grain seeds are light and airy finished product. Most wheat it in the box. Add nutrition to a bowl of pulverized by steel rollers. More refined flour flour contains a combination of flour from hot or cold cereal by sprinkling wheat bran has the bran and the germ—and thus, the hard and soft wheat. Hard wheats contain or germ over it. nutrition—removed from the seed. Flour more protein and gluten, and soft wheat is mostly composed of the seed’s starchy flours make for a more delicate texture. endosperm. However, the germ and bran Flour are returned to the flour at the end of the Types of flour include the following: Flour is the powdery substance made from milling process in whole-grain flours. For All-purpose flour—This is what is typ- grinding grains. Flour has been used by other types of flour, nutrients are returned ically on the shelf at the supermarket. A nearly every culture in the world for making at the end of the process, although not all blend of hard and soft wheat flour, all-pur- foods—usually breads—that are staples in of them are returned. Check the label to see pose flour has a wide range of uses and the diet. Wheat is usually used, but flour whether the flour has been enriched. works well in breads or pastries. Look at

CELIAC DISEASE

Imagine what it would be like if eating , pasta, most only the past 50 years. Today, people with celiac disease are breads, cookies, cakes, candy bars, canned soup, or luncheon able to lead nearly normal, healthy lives. meats or drinking a beer left you with cramps, diarrhea, A gluten-free diet—a lifelong and complete avoidance of anemia, and even osteoporosis. For many people with celiac wheat, rye, barley, and oats and any foods that contain them— disease, that is a reality. is the only way to treat this disease. Following such a diet is Celiac disease, also called celiac sprue, is a hereditary not as easy as it seems because many processed foods and disease that occurs when a protein called gluten found in medications contain gluten. wheat, barley, rye, and possibly oats generates an immune Once gluten is removed from the diet, the digestive tract reaction in the small intestine of genetically susceptible begins healing within several days. Significant healing and people. As a result, tiny hair-like projections in the small regrowth of the villi may take several months in young intestine, called villi, shrink and sometimes disappear. The people and as long as 2 to 3 years in older persons. villi then are not able to absorb nutrients from food, and the Foods allowed in a gluten-free diet include fresh meats, result is abnormally colored, foul-smelling stools and weight fish, poultry, milk and unprocessed cheeses, dried beans, loss. This malabsorption also can deprive the brain, nervous plain fresh or frozen fruits and vegetables, and gluten-free system, bones, liver, and other organs of nourishment and grains such as corn and rice. cause vitamin and deficiencies that may lead to Identifying gluten-free foods can be difficult. People with other medical problems. celiac disease should discuss their food selections with their About 1 in 500 people in the United States has celiac physician and a registered dietitian. A dietitian also can disease—about 500,000 Americans. Some speculate that advise how best to improve the nutritional quality of a diet. celiac disease has affected humans since they first switched Food manufacturers can be contacted to find out whether a from a foraging diet of meat and nuts to a cultivated diet that product contains gluten. Celiac disease support groups and included high-protein grasses such as wheat. Physicians have Internet sites also may have information on the ingredients gained an understanding of the disease and how to treat it in found in food products. Grains 287

the label to see whether the flour has been Whole-grain flours will stay fresh for up to only semolina, which does not absorb as bleached. Manufacturers often bleach it to a year this way. Whole-grain flours include much water and is pleasantly firm when whiten it. One result is that the flour may the germ of the grain, which contains cooked al dente (slightly firm). have more gluten. Unbleached flours, how- polyunsaturated fat. This fat is susceptible Pasta also may include other ingredi- ever, may have more flavor. to oxidation and rancidity the longer it is ents. Some doughs have a little egg added. Bread flour—A specialty flour used for exposed to air. Other ingredients may include soybean and bread making, this flour has a higher gluten Refined flours have only the starchy mung bean flour, vegetables (spinach, toma- content. endosperm of the grain. Such flours can be toes, beets, carrots), gluten, whey, herbs, Cake flour—Made exclusively of soft stored at room temperature up to a year or spices, and flavorings. Color can be pro- wheat, this very refined flour gives cakes a in the freezer for up to 2 years. Airtight con- vided by vegetable purées or food coloring. light, soft texture. Because it is so refined, tainers will keep refined flours tasting fresh. Pasta comes in literally hundreds of it has a low gluten content and cannot be Because flour can spoil, it may be wise shapes, sizes, thicknesses, and colors. The used to make raised breads. Pastry flour is to purchase flours in small quantities so U.S. Food and Drug Administration a less refined version of cake flour. you use them up more quickly. (FDA), however, groups it all into two main Durum flour—Made from hard wheat, categories: durum flour is often used in pasta because Serving Suggestions it is high in gluten. Flour is the basis for most baked goods. Macaroni—This includes just about Gluten flour—This flour undergoes a Although wheat flour is typically used, other every pasta shape and size. The FDA requires manufacturing process so that its gluten types of flour can be used to boost flavor and that macaroni be made from durum wheat has about twice the strength of regular flour. nutrition. Flour also typically is used as a flour or semolina. Ingredients such as salt, It is useful for adding to recipes to balance thickening agent in soups, stews, and creams. eggs, and flavorings also may be added. flours that are low in gluten. Noodles—Noodles are generally made Self-rising flour—This flour contains with softer durum wheat flours than salt and a leavening agent, such as baking Pasta semolina and contain egg. In addition, the soda. It should not be used in yeast breads. The origins of this popular and versatile amount of egg they can contain is limited In addition, leavening agents in this flour food are lost in the mists of history; several to 5 1/2 percent of weight or less. can lose strength with age. countries (China, Japan, and Italy, just to The shape and choice of the pasta you Whole-wheat or whole-grain flour— name a few) claim credit for pasta. Nearly choose depend on what you like and how This is flour that has the wheat germ and every country, however, has some pasta it will be served. A general rule is that bran (or the bran and germ from the grain variation to claim as its own. thinner pastas are best in soups and stews. being used) that were removed during The term “pasta” is used broadly and milling added back before it is packaged generically to describe a wide variety of WHAT IS SEMOLINA? for consumers. Sometimes this is called noodles made from dough. The word graham flour. This type of flour is higher “pasta” itself is thought to be derived from Semolina is a yellow, granular flour in nutrients. the Italian word for paste. that is ground from durum wheat. The main ingredients in pasta dough The word is derived from the Latin Preparation Tips are flour—which is usually made from “simila,” which means fine white Proper storage of flour is essential because durum wheat and is called semolina—and flour. Semolina is made from the flour can spoil—sometimes quickly under a liquid. The dough is rolled out, cut or endosperm of the durum wheat the right conditions. The result is an objec- pressed into the desired shape, and readied seed. It has a high protein content. tionable odor and inferior baked products. for sale. Pasta is sold fresh, frozen, or dried. Although it can be used in a variety How to store flour depends on the type Imported dried pasta is considered superi- of baked goods, semolina mainly is being used. It is best to store whole-grain or to American-made products, mainly used to make pasta. flours in airtight containers in the freezer. because the imported pasta is made with 288 Part II Encyclopedia of Foods

PASTA COOKING TIMES Type Dried Fresh Pasta (in minutes) (in minutes) Cannelloni 8 1/2-2 Shells 10 3 Farfalle (bowties) 7-10 2-3 Fettuccine 8-9 1 1/2-3 Lasagna 10 2-4 Linguine 5-7 1 1/2-2 Macaroni 9-10 Not available Ravioli Not available 7-9 Spaghetti 7-9 2-3 Tortellini 9-11 7-9 Grains 289

Pasta that is curved or tubular is thought If desired, rinse pasta with cold water Asian noodles come in varying lengths to soak up creams and sauces better. after removing it from heat. Some pastas and widths. Chinese wheat noodles are The color and crispness of dried pasta used in baked dishes—such as lasagna, usually made from wheat, water, and salt, determine quality. White pasta should be manicotti, and cannelloni—do not require and eggs are sometimes added. In Japan, slightly golden and translucent, not grayish precooking, but they usually require a wheat noodles are classified by size: thin or cloudy. Spaghetti should have the greater amount of sauce, which is absorbed noodles are called somen, and thick noodles springiness of fresh twigs. A good-quality by the pasta as it cooks. Pasta that is cooked are called udon. Other types of noodles flat noodle will fracture in a jagged line for a long time loses slightly more of its are the following: when broken and not look starchy. Check water-soluble B vitamins than pasta cooked Buckwheat noodles—Called soba by fresh pasta for expiration dates. al dente. the Japanese, these noodles can be pur- Dried pasta should be stored airtight chased fresh or dried. in a cool, dry place and can be kept almost Serving Suggestions Mung bean noodles—These noodles indefinitely. Fresh pasta should have a Pasta itself is low in calories and fat, but are transparent and sometimes referred to pleasant aroma. It is highly perishable and sauces that are heavy and fatty, as well as other as cellophane noodles. They are added to will keep for several days in the refrigerator additions, can negate pasta’s nutritional various dishes, including many soups. and for up to a month in the freezer. advantages. Fortunately, healthy options Rice noodles—Made from rice flour Cooked pasta will keep in the refrigerator abound. Supermarkets offer a wide variety and water, rice noodles vary widely in size for up to 5 days. of reduced-fat pasta sauces or those that are and texture. vegetable- and herb-based. Tomato-based Preparation Tips sauces are also easy—and quick—to make Preparation Tips Pasta is cooked by adding it to boiling water. from scratch. Simply use several cans of Noodles should be soft and look fresh. Your If desired, add a pinch of salt for flavor and whole, peeled tomatoes, crush them, and best bet for fresh noodles is to buy them a small amount of oil to the water. The oil then simmer them in a skillet until they from an Asian specialty food store. will help prevent the pasta from becoming turn “saucy.” Add desired seasonings (garlic, Cooking methods vary, as do cooking sticky. Then, cook the pasta until it is done. pepper, and salt work well) and a small times. Most noodles, however, are cooked Doneness is mostly a matter of taste—how amount of olive oil to the cooking mixture. initially by adding them to boiling water. firm or soft do you like it? Many cooks use Top with reduced-fat cheeses. Pasta is also Some noodles may need to be soaked before the term “al dente” in reference to pasta excellent served cold when tossed with a cooking. Follow package instructions. doneness. Al dente simply means cooking little oil, vinegar, garlic, and fresh herbs. the pasta until it is firm to the bite. Serving Suggestions Cooking time varies, however, depend- Although fried Asian noodles are added to ing on whether the pasta is fresh or dried. Asian Noodles various dishes, healthier alternatives include It also depends on whether the pasta is Noodles have been part of Asian cuisine for serving chilled buckwheat noodles with made from soft or hard flour. Generally, centuries and continue to play a central role low-sodium soy sauce or adding various pasta made from hard wheat flour is cooked in many well-loved dishes. They are served Asian noodles to soups and stews. Asian longer than pasta made from soft wheat in ways most Westerners are familiar with: noodles can also be added to stir-fry dishes flour. Fresh pasta cooks much faster than either chilled or hot, covered with a sauce or mixed in salads with cooked vegetables dried pasta. or dressing, or added to soups or stews. and strips of cooked chicken or beef.

291 High-Protein Foods

Includes: Poultry, Eggs, Meat, Fish, , Legumes, Nuts & Seeds

ompared with other populations, Americans have always found plentiful sources of proteins Cfrom both animal and plant sources. Ever since the 1800s, fueled by a growing American cattle industry and refrigerated railroad cars, meat has been viewed as the key component to a meal. If you doubt that statement, think of the last time you were asked, “What’s for dinner?” Even if the menu included a balanced meal of green salad, glazed carrots, brown rice, and a small lean , many people would respond, “We’re having steak.” So important is the idea of meat — or protein of any kind — that it’s considered a meal in and of itself. Protein is an important nutrient in the diet. That’s undisputed. The trouble is that most Americans consume too much of it, particularly animal-based proteins, which are high in saturated fat and cholesterol, both of which are linked to cardiovascular disease. Most people need just 5 to 6 ounces a day of high-protein foods. That may sound like a lot, but it isn’t. A 2- to 3-ounce serving of meat is about the size of a deck of cards. Now think of the giant portions of meat and other high-protein foods often served at restaurants. Eating two to three times as much protein as you need in a day can easily be accomplished in just one restaurant meal.

Nutritionists have long recognized that • Poultry • Shellfish new technology has made poultry more Americans generally eat too many animal- affordable through breeding and produc- • Eggs • Legumes based proteins. That’s one of the reasons the tion techniques. “meat group” makes up just a small segment • Meat • Nuts and Seeds Today, poultry is defined as any domes- of the U.S. Department of Agriculture’s tic bird used as food. There are many • Fish (USDA) Food Guide Pyramid. It’s also why domesticated varieties of poultry, includ- the Food Guide Pyramid no longer refers to ing chicken, turkey, duck, goose, Rock proteins as “meat” alone. Cornish hen, guinea fowl, and pheasant. Although most people associate protein Poultry Generally, all types of birds are sold fresh, with only meat, there are many other ways frozen, or cooked. They can be purchased to add this critical nutrient to the diet. This When nomadic hunters and gatherers first whole, halved, or in pieces, such as boneless chapter covers the traditional animal sources became farmers, they realized the impor- breasts, strips, or medallions. Buying a of protein in the diet. It also introduces tance of raising birds. The egg could be whole bird is typically least expensive you to alternative plant-based sources and eaten, the feathers were used for bedding because additional processing adds cost. provides tips on incorporating a variety of and clothing, and the flesh made a fine Poultry is a versatile addition to any these foods into a healthful diet. roast. It also was economical to keep meal and can be prepared with just about Because of the wide variety of high-pro- poultry; cattle needed miles of grazing land, any cooking method. A recommended tein foods, this chapter has been organized but a chicken could peck around a yard and serving, no matter how it is prepared, is still into the following sections to make it easier keep itself fed. Until mass production tech- about 2 to 3 ounces ready to eat, without to learn about them: niques, poultry meat was fairly expensive; bone or skin. 292 Part II: Encyclopedia of Foods

Nutrition Storage or more, after handling raw poultry. In All poultry, which is defined as any domes- Always keep poultry refrigerated at 40° addition, disinfect any surface or utensil tic bird used as food, is a nutritional star. Fahrenheit. Poultry can be stored in its that came in contact with the raw bird. Classified as a complete protein, poultry original wrapping. If freezing, over-wrap Thorough cooking destroys any disease- meat is a good source of phosphorus and with airtight foil or freezer bags to prevent causing organisms (pathogens) in meat. zinc and an excellent source of niacin. freezer burn. Frozen poultry can be stored Use a meat thermometer and cook poultry The fat content of poultry depends on for up to 12 months if it is purchased whole until the internal temperature reaches 180° the bird. Goose and duck are the fattiest and 6 to 9 months if it is purchased as Fahrenheit. The center of the chicken types of poultry. (See the Appendix: poultry parts. Frozen poultry should always should be white with no sign of pink. Dietary Reference Intakes, page 460.) be defrosted in the refrigerator and cooked The following pages provide an overview However, poultry generally contains less in less than 24 hours after thawing. of the main types of poultry: chicken, duck, fat than meat from other animals. To elim- Refrigerated poultry should be cooked within game birds, goose, and turkey. inate significant fat, do not eat the skin. 2 to 3 days. Cooking the meat with or without the skin makes little difference in fat content. The Safety Issues Chicken meat will be more moist if the skin is left on Poultry is a particular concern when it Thanks in large part to chicken’s low price, during cooking. comes to food-borne disease. The gas- low fat, and high versatility, the amount of trointestinal systems of poultry frequently chicken consumed in the United States has Selection harbor harmful microorganisms. Mass increased exponentially. When buying fresh poultry, look for meat slaughtering processes offer ample oppor- That wasn’t always the case. Even that is supple and moist and has no dry or tunity for these organisms to contaminate though chicken is one of the oldest living discolored patches. Another important the meat. Outbreaks of Salmonella, a bac- species of animal, it was a rarity on the criterion is odor. Avoid birds that have an terium that causes vomiting and diarrhea, dinner table. King Henri IV of France objectionable smell. Do not buy frozen are often associated with eating contami- stated in his coronation speech that he poultry that is dried out or is covered with nated poultry. Another microorganism hoped each peasant in his realm would have frost. A sure sign that a bird has been found on chicken is Campylobacter, a bac- “a chicken in his pot every Sunday.” At one frozen, thawed, and refrozen is the terium that can cause severe diar- time, only the rich (and chicken farmers) presence of pinkish ice on the carcass. rhea and stomach cramping. could manage the proverbial Sunday At the store, avoid cross- chicken. Today, thanks to modern pro- contamination by putting duction methods, almost anyone can afford poultry in plastic bags to chicken. In fact, adjusted for inflation, prevent leakage onto chicken is only a third the price it was 40 other foods. At home, years ago. prevent raw poultry Chicken consumption also has from coming into con- increased because of increasing awareness tact with other foods by of the need to reduce fat in the diet. using separate cutting Chicken, as long as the skin is not eaten, is boards and utensils during generally lower in fat than most other types meal preparation. Always of meat. At least half of the fat in a chick- quickly disinfect any surface or en is in the skin. utensil that has come in contact The government grades chicken quality with any raw poultry. In addi- with USDA classifications A, B, and C, tion, wash hands with hot water which are based on meatiness, appearance, and soap, lathering for 20 seconds and how intact the skin and bones are. High-Protein Foods 293

Grade A chickens, the highest grade, are usu- ally found in markets. Grade B chickens are Roasted chicken less meaty, and grade C birds are scrawnier yet. B- and C-graded chickens often are used for processed and packaged foods. The grade stamp can be found within a shield on the package wrapping, or sometimes on a tag attached to the bird's wing. Many ungraded chickens find their way to stores because grading is not mandatory. Chickens called “broilers” are butchered at about 7 weeks of age, when they weigh between 2 and 4 pounds. The term “fryer” is often given to larger birds from this age range. “Roasting chickens” generally weigh more than 4 pounds and are slaughtered when they reach 10 weeks. “Stewing chickens” — also known as hens or boil- ing fowl — range in age from 10 to 18 months. They can weigh between 3 and 6 pounds. Generally, they are used for stews and soups because their meat is tougher. Shoppers may also encounter other terms to describe chicken. A Rock Cornish hen (or game hen) is a chicken hybrid that weighs about 2 pounds when butchered. Because there is relatively little meat on the carcass, each hen is typically considered 1 serving. Preparation Tips Serving Suggestions Another type of chicken in stores is called Keep chicken refrigerated until you are ready Chicken is extremely versatile. Because of free-range chicken. According to the USDA, to use it, or freeze it and then thaw it in the its popularity, entire cookbooks have been this term means that the chicken was allowed refrigerator. Cut away any excess fat, but written focusing on only this bird. It seems to roam outdoors. Depending on the man- keep the skin on while cooking to provide almost every ethnicity has its own way to ufacturer, the chicken may or may not have flavor, then remove the skin for a healthier use chicken — Indian curry chicken, been fed a vegetarian diet free of hormones, entrée. Chicken lends itself to a variety of Chinese stir-fry, Mexican chicken enchi- growth enhancers, and antibiotics. Some cooking preparations, including baking, ladas, Spanish paella, and Italian chicken believe that this special treatment results in broiling, boiling, roasting, frying, braising, parmesan. Chicken’s flavor is enhanced by a fuller-flavored chicken. One thing certain barbecuing, stir-frying, and stewing. almost any herb, spice, or condiment. is that it adds to the expense. Most free- Boneless chicken requires less cooking time. Frying is also a popular way to serve range chickens are far more expensive per However, this type of chicken will taste more chicken. However, this cooking method pound than regular chicken. bland because the bones and the skin add adds extra fat and calories, detracting from A tip for shoppers: larger chickens are that real “chickeny” flavor. Yet, boneless the health benefits of eating chicken. If a better buy because there is more flesh on chicken picks up the flavors of other foods, eating at a fast-food restaurant, choose the bones. With smaller chickens, you do herbs, and spices it is cooked with, such as grilled chicken instead of chicken that has not get as much meat and you pay for bones. tarragon, ginger, garlic, and vegetables. been breaded and deep-fried. 294 Part II: Encyclopedia of Foods

Duck of the highest-fat types of poultry. The fat weigh between 3 and 7 1/2 pounds. Older Duck, or duckling, includes any of the 80 (mainly found within and beneath the skin) ducks are generally larger. Almost all ducks different species of wild or domestic birds helps keep the duck buoyant. Duck is also sold in stores are frozen so that they are with webbed feet. Today, several major rich in protein. It is an excellent source of available year-round. breeds of duck are raised for their meat. riboflavin, niacin, and phosphorus and is These domesticated ducks may be three a good source of iron, zinc, and thiamin. Preparation Tips times larger than their wilderness-reared Duck’s reputation as scrawny may be unde- Fresh duck should have a broad, fairly plump relatives. served, however. They do have a large breast; the skin should be elastic, not saggy. Duck is very popular in Europe and skeleton and thus a relatively high propor- For frozen birds, the packaging should be China, where more duck is eaten each year tion of bone. But specialty breeds, such as tight and unbroken. Frozen duck should be than chicken. In the United States, how- Muscovy ducks, have increased breast size thawed in the refrigerator, a process that takes ever, duck is usually perceived as a special for more meat. The USDA grades duck from 24 to 36 hours, depending on the size holiday dish, if eaten at all, because quality with classifications A, B, and C, of the bird. Duck should not be refrozen Americans annually eat less than a pound similar to other poultry. once it has been thawed. of duck per person. In contrast, Americans The majority of ducks are really duck- Before cooking, all visible fat should be eat close to 50 pounds of chicken per year. lings, 6 to 8 weeks old. Broilers and fryers removed. Also, prick the skin with a fork The consumption level may be lower are less than 8 weeks old. Roasters are birds to help the fat melt and drip away from the because Americans consider ducks to be that are slaughtered when they are no more bird during roasting. Some cooks also fatty and scrawny. The perception of ducks than 16 weeks old. Domestic ducks can remove the skin and underlying fat. Cook as fatty rings true, because ducks are one whole birds to 180° Fahrenheit, breasts to 170° Fahrenheit, and legs, thighs, and wings to 180° Fahrenheit. Peking duck — a Chinese delicacy in which the duck is roasted until the skin is very crisp. Small slices are served with mandarin pancakes, scallions, and hoisin sauce. Serving Suggestions Duck can be prepared in a variety of ways, including roasting, braising, and broiling. Ducklings are best roasted in the oven on a rack so that as much fat as possible can drip away from the bird. A citrus sauce nicely complements a duck’s flavor; accord- ingly, the dish called duck à l’orange is one of the most popular ways to eat this bird. Allow about 1 to 1 1/2 pounds of raw bone-in duck per person. This will yield 3 to 4 ounces of fully cooked duck. (One pound of boneless raw meat, when cooked, will serve 3 people.)

Game Birds Game birds is a broad category that includes any wild bird hunted and eaten as food. These birds include the following: High-Protein Foods 295

• Large birds such as wild turkey and kraut. Small birds may goose be stuffed with a few • Medium-sized birds, including pheas- green olives and garlic. ant, guinea fowl, and wild duck • Small birds, such as grouse, hazel hen, lark, mud hen, partridge, pigeon, and quail Goose Game birds that have domestic coun- Geese, those graceful, terparts, such as turkey and duck, can large birds with their provide an overwhelming taste if you have long necks, large beaks, grown used to the supermarket variety. and signature cry, have However, these birds are usually leaner than long been a favorite tar- mass-market birds and even leaner than get for hunters. One farm-raised “wild” game. If you are fortu- reason is that the birds, nate to have a hunter in the family, you may which often weigh Domestic geese have good access to game birds. For most about 25 pounds, provide a lot of meat. In people, however, finding game birds will be addition, their flesh is tender and flavor- difficult, although specialty stores may be of ful. Goose has long been a traditional hol- Goose is federally inspected for whole- help. Sometimes, game birds are sold frozen, iday dish and remains a popular dinner in someness. Grading is similar to that of and smaller birds may be sold canned. England and northern and central Europe. other poultry. One pound of boneless Geese have not achieved the same pop- goose will serve 3 people. Each serving is Preparation Tips ularity in the United States. This may actu- about 3 to 4 ounces. When buying game birds, avoid those with ally be an advantage because geese are one During the holidays, it may be possible an “off” odor. If you are preparing birds you of the fattiest types of poultry. Up to half to find fresh goose in stores. At other times have hunted yourself, check with a local hunt- the calories in a serving of goose are derived of the year, it is usually sold after it has been ing organization or gaming officer, because from fat. There are about 13 grams of fat frozen. preparation tips differ from region to region in a skinless 3 1/2-ounce serving and up to Because geese have so much fat, they according to weather conditions. Because 22 grams for a serving with the skin on. are best roasted. Piercing the skin while wild birds can be the leanest of any poultry, Geese are often advertised at holidays in roasting will allow fat to escape, reducing they may benefit from marinating. They the United States, but they are typically avail- the fat content of the bird that is eaten. usually are also basted during roasting. Older able frozen all year. Popular products made Monitor the bird closely, however. The birds are best cooked with slow, moist heat from goose include smoked goose breast, large amount of fat that cooks from a goose such as braising or used in soups or stews. goose liver pâté, and goose liver sausage. can smoke and catch fire. Larger, older Do not overcook game birds. Test for birds are tougher and should be cooked doneness by plunging a fork into the fleshi- Preparation Tips (after the skin and fat are removed) with a est part of the thigh and by using a meat A goose should be plump and have a good moist-heat method, such as braising. thermometer. For light-fleshed birds, the fatty layer, skin that is clean and unblem- juices should run clear. For dark-fleshed ished, and pinkish or light-red flesh. A Serving Suggestions birds, the juices should be light pink. frozen bird’s packaging should be tight and Like duck, cooked goose benefits from unbroken. The goose should be thawed in being served with a tart fruit sauce, which Serving Suggestions the refrigerator, a process that can take up helps offset any fatty taste. Roast goose is Game birds can be used in place of tradi- to 2 days, depending on the size of the bird. often served surrounded by sweet potatoes. tional poultry in many dishes. In meals The goose should not be refrozen once it A salad featuring sliced oranges and onions with game birds as the main course, a has been thawed, a general rule with all complements the flavor of the goose and traditional side dish is potatoes or sauer- frozen products. the sweet potatoes nicely. 296 Part II: Encyclopedia of Foods

Turkey the meat should be pink. Self-basting Serving Suggestions Once, turkey was for Thanksgiving and turkeys have butter or vegetable oil injected Although turkey is traditionally stuffed Christmas only. In fact, 90 percent of all under their skin to increase their flavor and and roasted, it can be cooked in several turkeys were sold during November and moistness, cutting down on the possibility ways. Parts such as breasts, legs, and cutlets December. It all started when wild turkey of an overly dry dinner. Turkeys also are can be prepared in the same way as a favorite was served as part of a feast of thanksgiv- available smoked — as whole or breast only chicken recipe. Cooked and smoked ing in 1621, and the tradition of turkey on — or canned. turkey also goes well in cold salads and the Thanksgiving table endures. sandwiches. Americans now embrace the turkey for Preparation Tips If you are preparing the traditional more than just special-occasion dining. If you are buying a frozen turkey, make sure turkey meal, estimate 3 hours for an Today, turkey is sold in supermarkets in it is rock-hard and free of any cuts or tears unstuffed turkey of 8 to 12 pounds and 4 parts, just like chicken, for ease of use. in the protective wrapping. Then, defrost 1/2 hours for an unstuffed turkey of 18 to Breeders also have created smaller versions it using the same methods and precautions 24 pounds. Use a food thermometer. of turkey. Served whole, these new birds as recommended for chicken. Turkey breasts should be cooked to 170° can weigh in at 5 to 8 pounds instead of If you are buying a fresh turkey or fresh Fahrenheit, and drumsticks, thighs, and the standard sizes, which can be 20 or so turkey parts, rinse the flesh with cold water wings to 180° Fahrenheit. To ensure pounds at holiday time. and pat it with paper towels before cooking. uniform cooking and safety, cook stuffing Turkey is very similar to chicken in For thawing, which is always done in the outside the bird. If it is cooked inside the many regards, both nutritionally and with refrigerator, allow about 1 day for every 5 turkey, the center of the stuffing must reach respect to USDA grading and storage pounds of turkey. 165° Fahrenheit. requirements. The meat is high in protein, Check to make sure you have removed niacin, and vitamin B6. It also provides a the giblets, heart, or other organs, which good source of phosphorus and zinc. Like may be packaged in the breast cavity. Keep Eggs chicken, turkey is a low-fat poultry choice, and cook the giblets separate from the containing about 5 grams of fat per serv- turkey. Regardless of when you cook the In addition to being a popular breakfast ing after roasting and removing the skin. turkey, the giblets should be cooked or food, eggs are a symbol of beginnings. Turkeys are available in supermarkets frozen within 24 hours. Primitive humans recognized the egg as the year-round. The skin on fresh turkey should be off-white to cream-colored and

Roasted turkey High-Protein Foods 297

beginning of life, and it became a symbol of spring and fertility. Eggs have four main parts: Shell — As the name suggests, this is the fragile and porous outer covering. The shell is made mostly of minerals — calcium carbonate, magnesium carbonate, and calcium phosphate. Shell membranes — These are layers of protein fibers that stick to the shell. They provide additional protection for the egg’s There is no nutritional difference insides, preventing mold and bacteria from between brown and white eggs. getting in, for example. Albumen — This is the white of the egg. It is almost all protein and water. Yolk — The yellow bull’s eye of the egg, the yolk is made of a substance called Eggs provide an inexpensive source of “vitellus.” It can be a pale yellow or dark high-quality protein, vitamins, and min- yellow. About 30 percent of the yolk is fat, erals, including vitamins A and B12, folic and about 16 percent is protein. The acid, and phosphorus. They are an excel- nate them from the carton. Place the carton remainder is made up of solids. lent source of riboflavin. The egg is also in the refrigerator for up to 5 weeks. Do said to be a complete protein, because it not place eggs in the designated egg holders EGG PRODUCTS contains a complete count of essential in the door of older refrigerators. It is too amino acids. The white supplies more than warm for the eggs there because they get a Table-ready pasteurized liquid eggs half the protein in an egg. The yolk sup- blast of hot air each time the door is are found in the refrigerated section plies the fat, along with the remaining opened. The egg carton helps keep eggs of the supermarket. The white and protein, and most of the calories. from absorbing odors from other foods and yolk of the eggs are mixed, then Eggs are also graded and are classified by helps keep the eggs fresh. pasteurized at a temperature high both size and quality. The best are grade When adding eggs to a mixing bowl, enough to kill any bacteria without AA or A, both of which are related to the break the egg in a separate dish to make cooking the eggs. They can be level of freshness and the quality of the shell sure the egg is not rotten. refrigerated unopened for up to 12 at marking. Most recipes are based on large weeks from the pack date. They can eggs. Nutritionally, there’s no difference Serving Suggestions be used like eggs already scrambled. between brown eggs and white eggs. Eggs serve many purposes in cooking and Pasteurized eggs in their shells are Different colored eggs come from different preparing food, including a leavening agent also now available. varieties of hens. in baked goods, a base for mayonnaise, and Egg substitutes are a blend of egg The most common egg used for food a thickener in sauces and custards. whites and other ingredients such as today is the chicken’s egg, although eggs Served alone, eggs can be poached, food starch, corn oil, skim-milk from other fowl can be bought in specialty boiled (soft or hard), fried, scrambled, or powder, tofu, artificial coloring, and stores. made into an omelet. From a safety stand- various additives. Because they are point, it is recommended that both the almost all protein, egg substitutes Preparation Tips yolk and the white be cooked until firm. can become rubbery if overcooked. When selecting eggs, check the container Because they are made mostly of water and for any cracked or broken eggs and elimi- protein, eggs are best cooked over low heat. 298 Part II: Encyclopedia of Foods

Meat proteins. In general, the most tender cuts copper, and vitamins, including B vitamins of meat have more fat and less fibrous and vitamin A (see the Appendix: Dietary Meat is the general term for any muscle muscle. Tougher tissue from older animals Reference Intakes, page 454). However, from any animal. However, most people often has more flavor. Both limitations can there are some nutritional trade-offs to be think of meat as meaning “red meat.” This be overcome by using the proper cooking made. Red meat can be the main source of section describes red meats, including the methods. fat — particularly saturated fat — and common American staples of beef, pork, Roughly 50 percent of the protein in cholesterol in the American diet. Both have lamb, and veal. Also included are ostrich, meat comes from fibers that contract the been linked by numerous studies to cardio- rabbit, buffalo, and game meats. Rabbit, muscle and 30 percent from oxygen-storing vascular disease. Too much fat and choles- buffalo, and game meats were once com- pigments called myoglobin and various terol can contribute to the buildup of plaque mon to the American menu but are now enzymes. The remaining 20 percent comes in arteries, which in turn increases the risk of eaten much less often. The same is true of from connective tissues that hold the muscles heart attack and stroke. In addition, diets so-called variety meats — brain, heart, together. high in fat have been linked to some types of kidney, liver, tripe, and tongue. Whereas cancer, particularly colon cancer. Americans once needed to make use of Nutrition Americans have traditionally enjoyed an every part of a slaughtered animal, the From a nutritional point of view, because abundance of meat in their diets compared abundance of food, along with changing the composition of most animals is similar with other populations, and tastes in meat tastes and attitudes, has made variety meats to that of humans, animal tissues supply continue to evolve. As more people have only rare additions to meals. us with complete proteins. More simply, become aware of the risks of eating too much Meat is composed of three basic mate- the protein from animals is similar to that red meat, consumption of beef has declined. rials: water, protein, and fat. On average, produced in our own bodies. Thus, it Recently, it has started to increase again and lean muscle tissue is about 75 percent water, contains the full count of essential amino remains top on the consumption list. An 18 percent protein, and 3 percent fat. The acids. (See Chapter 2, Dietary Protein and important reason is that as health concerns eventual texture and taste of the cooked Body Protein, page 24.) have grown, both the meat industry and meat depend on the amount of fat and Red meat is an important source of min- grocers have responded by introducing leaner water in the tissue and on the kinds of erals, including iron, phosphorus, zinc, and cuts of meat and lower-fat options, such as lean hamburger. Poultry consumption has grown significantly since the 1970s. BEEF CUTS: WHERE THEY COME FROM Selection Many factors influence how tender and Section Names of cuts tasty meat will be after cooking. These factors include: Rib: Rib roast, rib steak, rib eye, back ribs • The type of muscle (or cut) Short Loin*: Tip loin, T-bone, porterhouse, tenderloin • The amount of fat and connective tissue Sirloin*: Top sirloin, sirloin, Boston sirloin in the meat Round*: Round steak, top round, bottom round, eye of round, tip steak, • The age of the cut rump roast • The manner of preparation Flank*: Flank steak Cuts from more exercised muscles (leg, hip, and shoulder) are tougher than those Plate: Skirt steak from the center of the animal — the rib, Chuck: Chuck roast, arm pot roast, shoulder pot roast, short ribs loin, or breast. *Cuts that are lower in fat. Fresher meats are generally tougher than aged meats. Aging causes meats to go High-Protein Foods 299

through “rigor.” With time, the muscles Storage QUICK TIP relax and increase in acidity — a natural Meat is perishable, but there are ways to way to tenderize meat — and muscle pro- maximize its shelf life. To do so, minimize Freezer burn (the discoloration and teins increase their water-holding ability, its exposure to light, oxygen, enzymes, and change in flavor that meat can which enhances juiciness. microorganisms. All of these can hasten acquire after it has been frozen) can Aging is a process that relaxes the tissues, the breakdown of muscle tissue and the be minimized by wrapping meat as making the beef easier to chew and enjoy. decay process. tightly as possible with waterproof The original process of aging, now called Keep meat securely wrapped — preferably packaging. According to the USDA’s dry-aging, demanded that a carcass hang in with opaque butcher’s paper, available at gro- Food Safety and Inspection Service, a cooler for 3 weeks or more. The surface cery stores — and refrigerated at less than 40° overwrap the supermarket wrapping would dry out and be thrown away. The Fahrenheit in a dark place. Bacteria and molds with heavy-duty foil, plastic wrap, a remaining beef made excellent but expen- thrive in higher temperatures and humidity. plastic bag, or freezer paper to ensure sive . This process is now reserved for Refrigerating meat inhibits the growth of these that air is kept out. steaks bound for only the best steakhouses. microorganisms, and freezing meat at 0° Less fatty cuts are preferred from a nutri- Fahrenheit or below actually halts their growth. tional standpoint. However, they are less Meat wrapped in butcher’s paper can be stored illness. In recent years, Escherichia coli (E. tender than those with fat marbled through in the freezer for up to 12 months. coli), a potentially deadly bacterium that the muscle fibers. “Choice” and “select” can cause severe, bloody diarrhea, has grades have less fat and marbling and can Safety Issues become a concern with red meat, particu- be tougher than the “prime” grade unless Any kind of meat can harbor harmful larly ground beef. they are prepared to maximize tenderness. microorganisms that can cause food-borne Fortunately, proper cooking kills all microorganisms in meat. Preventing meat IRRADIATED HAMBURGER from contaminating other foods before cook- ing is important. Good meat-handling prac- Consumers in a growing number of states can now purchase irradiated hamburger tices include thawing meat in the refrigera- at the supermarket. So what does “irradiated” mean, and should you buy the meat? tor, making sure juices from raw meat do Irradiation is simply the name given to a process that uses radiation or electricity not get on other food, and disinfecting cook- to kill disease-causing organisms (pathogens) in food. Food is passed briefly through ing and preparation surfaces after handling either type of energy. It does not become radioactive. Instead, the energy kills raw meat. For more information about most of the pathogens in food. The food still looks and tastes the same. By law, cooking meat and other protein foods prop- food that is irradiated must have a label that clearly states it has undergone this erly, see Chapter 5, Cooking It Safe, page process. The symbol is called the radura. (See Chapter 4, What About Irradiated 149, and Food Safety, page 148. Foods? page 91.) The following pages contain more Irradiation has been used for decades to kill pathogens in spices and other foods specific information on different types and also to sterilize medical materials. In February 1999, the U.S. government of meat and how to include them in a cleared the way for irradiated red meat to be made available in stores. Because red healthful diet. meat, and beef in particular, can harbor several pathogens, including the potentially deadly E. coli bacterium, scientists and experts in food-borne disease have long advocated irradiation as an important step in making this food group safer. Beef Irradiation has its critics, who say that the method needs to be researched more. Beef comes from the adult bovine, includ- However, it is endorsed by nearly every major medical organization in the world, ing cows (females that have had a calf), including the World Health Organization, the U.S. Centers for Disease Control steers (males castrated when very young), and Prevention, and the American Medical Association. heifers (females that have not been bred), and bulls younger than 2 years. Beef from 300 Part II: Encyclopedia of Foods

an animal slaughtered after age 2 years is to move large amounts of beef throughout have hit the shelves. The result is that beef is generally classified as “well-matured beef.” the country. For years, Americans have been 27 percent leaner than it was 20 years ago. Meat from these animals begins to toughen one of the world’s top consumers of beef. When eaten in moderation and pre- and becomes more of a purplish red. Baby But in response to concerns about red meat’s pared with low-fat cooking methods, beef beef, in contrast, is from a 7- to 10-month- link to cardiovascular disease and cancer, remains a nutritious addition to meals. old calf. consumption has declined significantly. Of all the animals domesticated for Since 1978, beef consumption has dropped Preparation Tips food, cattle reign supreme. This animal, 28 percent, whereas poultry and pork con- When shopping, pick a cut of beef whose once only a beast of burden, became a source sumption has grown rapidly. Beef producers tenderness and level of flavor appropriately of meat and milk only after feed from have launched several programs to provide fit the recipe you are using. In general, the improved agricultural practices became leaner beef products. The industry has more expensive the cut of meat (rib, loin, plentiful. developed leaner beef breeds, let the animals breast, filet, sirloin), the greater the flavor Even though cattle were first introduced forage from grasslands instead of grain lots, and tenderness. Cheaper cuts (leg, hip, to the New World in the 1500s, beef did and developed economic incentives for pro- shoulder) may be less tender but are just as not become popular in the United States ducing leaner cattle. flavorful. They are best prepared with slow, until the Civil War, when other meats and Retailers also have reduced the average moist-heat cooking, such as boiling, poach- poultry were in short supply. thickness of fat around the edge of steaks and ing, stewing, steaming, or braising. Any of After the Civil War, the abundance of roasts from 3/4 inch to 1/10 inch, and some- these moist-cooking methods are also best grazing land and emerging transportation times no external fat is present at all. In addi- for any leaner, tougher cut of beef (leg, hip, systems in the United States made it easy tion, low-fat ground beef and other meats shoulder), and slow cooking provides the best results. MAKING THE GRADE Using a tenderizer also makes tough cuts more palatable. Acid ingredients such All meat sold in the United States • Prime as vinegar, yogurt, cider wine, citrus juice, must be inspected for wholesomeness • Choice and tomatoes often are used in marinades by the government, usually by the • Select because they tenderize the meat. Natural USDA nationwide team of meat • Standard enzymes such as papaya, figs, and pineapple inspectors. Many people are familiar • Commercial also can be used for the same purpose. with this agency’s stamp of inspection, • Utility Cover meat with the marinade and place which is placed on the outside of • Cutter it in a non-metallic container in the refrig- the carcass. • Canner erator for 6 to 24 hours. The USDA also grades meat, The cuts given the highest grade Aged beef that you might find at your although this is a voluntary process. also have the most marbling. To help local supermarket probably has undergone Grading meat essentially means using make leaner, more healthful cuts wet-aging. The carcass is vacuum-packed categories to give consumers an appealing to consumers, the USDA in plastic bags and then placed in coolers estimation of quality. Beef cuts came up with the term “select” for for a week to a month. This process ten- are judged by the palatability good quality cuts of meat that were derizes the beef, but it does not have the characteristics of the meat. Inspectors lower in fat. Previously, the agency dramatic improvement in flavor that occurs look at the marbling (flecks of fat had used the term “good.” with dry-aging. in the meat that give it flavor) and Most consumers will not find the Ground beef contains enough fat (about the firmness. The USDA grades five lowest-quality grades of beef in 15 to 20 percent) to give it flavor and make for beef, from best quality to lowest stores. These generally are used only for it juicy without excess shrinkage. The most quality, are as follows: sausages and in cured and canned meats. flavorful hamburgers are made with ground chuck, but that is not the only kind of High-Protein Foods 301

hamburger available. The leanest (around GROUND BEEF SUBSTITUTES, AND HOW THEY STACK UP 11 percent fat) and most expensive of the ground meats are ground round and ground Three ounces Calories Fat (grams) Saturated fat Cholesterol sirloin. New processing of ground meat is ready-to-eat (grams) (milligrams) now making available even leaner choices Hamburger 245 20 7 75 (around 5 percent fat). The leaner choices Extra-lean 215 15 5 70 are ideal for calorie and fat watchers, but ground beef they have to be cooked carefully to avoid their becoming too dry. Ground turkey 200 11 3 87 For more flavorful cuts of meat, dry- (meat and skin) heat cooking — roasting, baking, broiling, Ground turkey 120 1 Trace 70 or grilling — is more common. Try these (breast only) methods with steaks, tenderloins, and filets. Textured soy 95 Trace Trace 0 To reduce the fat content of beef sauces or protein soups, refrigerate them and gently spoon Tofu, firm 52 2 Trace 0 off the fat layer that forms on the surface. Tempeh 170 9 3 0 Serving Suggestions Although beef can be part of a healthful tion of ranch-raised buffalo is bringing Lamb diet, the key is to think of it as a side dish bison meat back to the American table. Spanish padres and English pioneers brought and not the main entrée. Dishes such as Buffalo is lower in fat than most cuts of the first sheep to the United States. Using sirloin kabobs fulfill the craving for beef beef and chicken — as well as some fish. It sheep for meat and clothing, the padres without the need to eat a lot of it. Stir-fry- also tastes like lean beef and has no gamey expanded their missions for the next 3 cen- ing, in which thin strips or chunks of beef flavor. Because of these characteristics, it is turies. Today, lamb is produced in every state are combined with large quantities of veg- viewed by some food experts as the “gourmet in the United States, even though the average etables, is also an excellent way to have beef food of the future.” Although many ranch- citizen eats only 1 to 2 pounds of lamb a year. play a supporting role at mealtime. Stews ers and farmers have begun raising buffalo, In other countries, lamb is prized for and casseroles with vegetable-based sauces so far the demand for it is outstripping supply. its hearty flavor. The American aversion also offer this advantage. Another simple option is to cut down Preparation Tips WHAT IS BEEFALO? on the amount of ground beef called for in Trim any excess fat before cooking. Because a recipe. Reducing the amount of ground buffalo meat is so lean, it should be cooked Beefalo is what its name suggests: beef by half cuts the calories, fat, and cho- slowly at a low heat. Otherwise, the meat a cross between buffalo and cattle. lesterol by half. will be chewy and flavorless. The result is a dark red meat that is very lean and has a flavor that is Serving Suggestions slightly stronger than that of beef. Buffalo Grill buffalo steaks at least 6 inches from Most grocery stores do not carry Bison, the shaggy, humped member of the the heat source, basting often. Cuts of beefalo. It is available in some cattle family, is the scientific name for what buffalo are similar to cuts of beef and can specialty markets. Although intro- we generally refer to as American buffalo. be substituted in most beef recipes, as long duced some years ago, beefalo has Buffalo once roamed the West in great as the meat is not cooked past medium- been slow to gain popularity. At the herds. Westward expansion and the intro- rare. Remember, however, that buffalo same time, demand for ranch-raised duction of cattle contributed to the decline cooks more rapidly than beef because it has buffalo is increasing. of the roaming herds, but a new popula- less marbled fat. 302 Part II: Encyclopedia of Foods

Preparation Tips A serving of meat is about Many cuts of lamb are sold with the fat 3 ounces — about the size already trimmed, but on some cuts, such of one lamb chop. as the leg or shoulder, thick external fat remains. Have your butcher remove this layer, or do it yourself before you are ready to cook the lamb. Leaving the fat in place will cause the amount of saturated fat to skyrocket, and the lamb will take on a stronger taste that many Americans, unac- customed to lamb, might find displeasing. Lamb fat burns at a much lower tempera- ture than other animal fat, and the lamb is left with a smoky, fatty aftertaste. You also need to remove the fell, a mem- brane that encases the surface fat. The fell is left on some larger cuts to help trap the natural juices. The fell is inedible, and neither heat nor seasonings can penetrate it. The cuts you most often find at your grocery store — leg of lamb, rack of lamb, chops, and loin — can be cooked by roast- ing, broiling, sautéing, or grilling. But if to the meat may be because sheep were orig- difficult to buy in the United States. Most you are planning to serve the lamb rare or inally bred for wool first and then con- lamb available at your local supermarket will medium-rare, which is recommended, rib sumed for meat. The older lamb resulted be the more tender spring lamb. Lamb is chops surpass shoulder chops. A quick- in a stringy, tough piece of meat. Today, leaner, too, because of selective breeding read thermometer inserted in the thickest animals are bred for only one purpose, and practices and because the meat is trimmed of portion of the meat should read 145° the meat has a finer consistency and a better more excess fat before packaging. Fahrenheit (medium-rare). Chops cut from flavor. There are five USDA grades for lamb, the shoulder are best slowly braised. To qualify as a lamb, a sheep must be based on the proportion of lean meat to The size of a rack of lamb depends on younger than a year. However, most lambs fat: prime, choice, select, utility, and cull. the kind of sheep. An American-raised are sent to market at 6 months or younger. Most of the lamb sold today is choice. sheep will have a rack with seven to eight Baby lamb and spring lamb are both milk- Use color as a guide to purchase lamb. ribs, weighing approximately 2 pounds and fed and slaughtered before they are weaned. A general rule is that the color gets darker feeding three or four people. A rack from Regular lamb is slaughtered before it reaches as the animal gets older. For example, baby a New Zealand sheep may weigh only 1 12 months of age. Lambs between 12 and lamb is pale pink, and regular lamb is pink- pound and feed two people. 24 months are yearlings. ish red. Mutton, the meat of sheep more than 2 You also can use the weight of a leg of Serving Suggestions years old, has a much stronger flavor and lamb to judge its age. The more a leg weighs, Leg of lamb is a traditional dish at Easter, less tender flesh. Mutton has gained a rep- the older the animal was at slaughter. A and lamb and mutton are common ingre- utation among Americans as inedible, but large leg, nearing 10 pounds, then, will have dients in Middle Eastern couscous dishes. with proper slow-cooking methods, that rep- strong flavor and tougher flesh. Mutton Lamb also makes a wonderful meat for utation is unwarranted. Even so, mutton is legs are around 12 pounds. kabobs, the best cut being leg meat cut into High-Protein Foods 303

1-inch cubes. Complementary seasonings Serving Suggestions Until recently, pigs were bred to be hefty include garlic, mustard, basil, mint, rose- Rub olive oil on ostrich before grilling, then and fat, but pork has been gradually trans- mary, and sage. season with herbs or a touch of salt and formed by concerted breeding efforts to Lamb fat solidifies once the meat cools, pepper. Substitute ostrich in any recipe produce leaner meat. In general, today’s so the meat should be served on warm calling for lean beef or venison. hogs provide meat that is lower in calories plates. Lamb stew meat usually is cut from and higher in protein than just 10 years the shoulder, neck, breast, or leg (this might ago. On average, pork is 31 percent lower also be called a lamb shank). Use it in place Pork in fat and 14 percent lower in calories than of beef, pork, or veal in any slow-cooked Pork was popular early in American history it was in 1983. However, not all pork cuts stew or braised meat recipe. Use ground because pigs offered large litters of offspring are lean, depending on the part of the pig lamb as you would use ground beef. and meat that could be preserved by smok- used. For example, bacon still has 14 grams The less tender cuts of lamb (shoulder, ing and pickling for long winter months. of fat per ounce (about 4 slices), but extra- breast, shank) are best marinated. Pigs also would eat anything available. A lean cured ham may have less than 2 grams typical farmer owned four or five hogs. An of fat per ounce. early governor of Virginia was one of the Pork is an extraordinarily versatile meat. Ostrich first to introduce swine to the New World. Pork comes to market in two basic forms: With origins in Africa and parts of south- The state is famous for the quality of hams fresh and smoked. Only about a third of all west Asia, the ostrich is a huge, flightless and other pork products produced there. pork is sold as fresh pork. The majority is bird that can weigh up to 250 pounds and Although pork generally refers to swine cured, smoked, or processed into items such reach up to 7 feet in height. For centuries younger than 1 year, most pork today is as and hot dogs. The rump and hind its meat and eggs were sought, but now slaughtered at a younger age (6 to 9 months) legs of the pig are usually cured and smoked ostrich can be raised like other forms of to produce meat that is more tender and mild- as hams. The same is true of the belly, or what livestock. flavored. The diet of a hog before slaughter becomes bacon after curing and smoking. Although still more exotic than a rib has changed. What the colonists once Most fresh pork comes from the pork eye steak, ostrich meat is showing up on thought was a positive — that a pig would loin and the shoulder, an area of the animal more and more restaurant menus, a direct eat anything — caused trichinosis, a food- that is also known as “Boston butt.” This is correlation to the hundreds of ostrich ranches borne disease that was once acquired almost cut into chops, steaks, roasts, cubes, and now in the United States. Some specialty exclusively from undercooked pork. Today’s strips. The loin section has been so popular, meat markets may carry, or will special hogs are fed a diet of grain, proteins, vitamins, hogs have been bred with one more rib order, ostrich meat. The meat is deep red and minerals, and trichinosis is thus rare. (compared with lamb, beef, or veal) to and looks like very lean beef. Ostrich is low in saturated fat and has very little choles- terol. Because ostrich is a bird, it technically PORK CUTS: WHERE THEY COME FROM is classified as poultry, but it tastes more Section Names of cuts like venison and is similar to lean beef in its color and texture. Shoulder butt: Cubed steak, blade steak, boneless and bone-in blade (Boston) roast, ground pork Preparation Tips Loin: Sirloin, rib chop, loin chop, country-style ribs, back ribs, The best ways to cook ostrich are by tenderloin, Canadian bacon, center rib roast sautéing (pan frying or cooking) and quick Leg: Center ham slice, boneless ham, ham shank, leg cutlets grilling. Because it is such a lean meat, it Side (belly): Spareribs, slab bacon, sliced bacon easily becomes dry if overcooked. The best cuts of ostrich are the fan fillet, inside strip, Picnic shoulder: Arm picnic, arm roast, arm steak, ground pork, pork hocks tenderloin, and oyster. 304 Part II: Encyclopedia of Foods

increase the loin’s length (see sidebar: Pork Preparation Tips Serving Suggestions Cuts: Where They Come From, page 303). Fresh pork was once cooked to an internal Marinades made from citrus fruits add a Pork is a good source of thiamin, a B temperature of 170° to 185° Fahrenheit to nice accompanying flavor to pork. The vitamin humans need to convert carbohy- avoid trichinosis. But with the new lean- acid from the fruit also helps tenderize the drates into energy. It is also a good source er pork, such a temperature is no longer meat. Pork holds up under some strong of zinc. The following pages provide an necessary, nor is it advised. Cooking meat sauces, such as barbecue sauce. Pork can overview of the different types of pork. to this temperature will dry out the pork, be sliced into medallions and added to stir- making it chewy and hard to cut. Some fry dishes or served with steamed vegetables older cookbooks on your shelf still may for an elegant entrée. Sweeter foods, such Fresh Pork advise this higher temperature as a guide, as applesauce or sweet-and-sour sauces, also Some of the more popular fresh pork cuts but a better internal temperature is 160° complement the flavor of fresh pork. are pork chops, pork loin, and pork ribs. to 170° Fahrenheit, which will produce There are three types of pork ribs. Spareribs juicy, tender meat. At this temperature, Ham are from the breast and rib sections and the inside of a fresh pork cut may still be Ham comes from the rump and hind leg provide little meat. Back ribs, or baby-back pinkish. This tinge of color is nothing to sections of the hog and is available in either ribs, are cut from the loin, so they have worry about as long as the internal tem- fresh or cured forms. Fresh ham commonly more meat. Country-style ribs, from the perature has reached at least 160°. That is roasted, but cured ham, which is often shoulder end of the loin, have the most temperature destroys any organisms that ready-to-eat, can be quickly baked, pan- meat, but not necessarily the most flavor. could cause trichinosis. fried, or microwaved. When purchasing fresh pork, look for Fresh cuts of pork can be prepared with The meat is usually cured in one of three meat that is pale-pink with a small amount dry-heat cooking methods of grilling, broil- ways: dry salt curing, brine curing, or brine of marbling and white (not yellow) fat. The ing, and roasting, but marinating or basting injection curing. For dry curing, the surface darker the pink flesh, the older the animal. may be necessary to keep the meat tender. of the ham is heavily salted, and then the ham is stored to allow the salt to saturate the meat. In brine curing, the ham is immersed Fresh pork cooked to an internal in a sweet, seasoned brine. If sugar is added temperature of 160° Fahrenheit to the curing mix, the ham may be labeled will be juicy, tender — and safe. sugar-cured. Most mass producers of ham use the injection-curing method, in which the brine is injected directly into the ham, shortening the curing process. After curing, a ham may be smoked to add flavor and aging capability. Gourmet hams are heavily smoked for a month or more. A wide selection of specially cured hams are also imported from many European coun- tries, including German Westphalian ham, which is smoked with juniper berry and beechwood. Other specialty hams include English York ham and French Bayonne. The smoked flavor will vary depend- ing on the type of wood used (usually hick- ory or maple) and the addition of unusual ingredients such as juniper berries and sage. High-Protein Foods 305

Once curing and smoking are completed, Bacon away. Microwaving is another option for gourmet hams are usually aged to develop Bacon is meat from the side of a hog — reducing the fat in bacon. Put paper towels flavors further, sometimes for up to 2 years. the pork belly — that is cured and smoked. under and over the bacon to absorb the fat Hams are sold in several forms, includ- Fat imparts the crispness and flavor to as the bacon is cooked. ing boneless (with the hip, thigh, and shank bacon and is usually half to two-thirds of bones removed), partially boned (with the the total weight, making it more of a fat Serving Suggestions hip or shank bones removed), and bone- selection than a meat selection. Bacon is Bacon is too fatty and high in salt for every- in. Most producers of gourmet ham leave also high in sodium and contains nitrates day use. On occasions when it is eaten, some bone in to enhance the flavor during and nitrites, which are chemical preserva- reduce the amount of bacon strips used in cooking. Canned hams may be a whole tives that have been shown to cause cancer the food. Or, add flavor without using a lot piece of boneless meat or they may be in animals. The amount in bacon is not of bacon by using bacon bits. Even better, created from bits and pieces of meat and great, and therefore it is not clear that they try imitation bacon bits, which are not held together with a gelatin mixture. are harmful in the amounts normally con- made from bacon at all but from a vegetable sumed. For all of these reasons, the regular protein. The result is bacon flavor with- Preparation Tips inclusion of bacon at breakfast should be out bacon’s nutritional drawbacks. A fresh or cured ham should look firm and reconsidered. have a white layer of fat and pink to rose- Compared with American bacon, colored flesh. Country-style hams (dry- Canadian bacon is more like ham, because Rabbit and Hare cured hams) such as Smithfield hams are it comes from the tender eye of the pork Rabbit meat is often compared to chicken, coated with salt, so they should be scrubbed loin. It is more expensive than regular bacon, but it has a sweeter, milder taste. Rabbit is with a stiff brush, soaked in cold water for but it is leaner and precooked (less shrink- also a little leaner than chicken. Three ounces 48 hours, and then scrubbed again. age), providing more servings per pound. of roasted rabbit has 7 grams of fat, whereas Labels on hams should be checked for Sliced bacon comes in thin slices (about the dark meat of a roasted chicken has 8 grams cooking and serving instructions, because 35 strips per pound), regular slices (16 to 20 and the white meat 3 grams, skin removed. hams are available fully cooked, partially strips per pound), or thick slices (12 to 16 Rabbit meat for the table can be from cooked, or uncooked. Fully cooked hams, strips per pound). Canned bacon is popular either wild or domesticated animals. Farm- sometimes labeled “heat-and-serve”or with campers because it is precooked and bred rabbits are somewhat fatter and blander “ready-to-eat,” do not require additional needs no refrigeration. in flavor than their free-roaming counter- cooking. Bacon bits are crisp pieces of bacon that parts. They also have a fine-textured flesh are preserved and dried. They should be that is almost all white meat, unlike their Serving Suggestions stored in the refrigerator. (A popular imi- wilder counterparts. A mature rabbit Keep in mind that the curing process for tation made from vegetable protein may be weighs between 3 and 5 pounds, an amount ham makes it high in sodium. Persons kept at room temperature.) Bacon grease, that will serve four people. following a low-sodium diet may want to the fat rendered from cooked bacon, is More than double the size of its rabbit save ham for special occasions and mini- sometimes used as a cooking fat in regional relative, the hare can weigh as much as 12 to 14 mize how much is eaten. Those whose diets dishes, as are salt pork (salt-cured cuts from pounds. Hares have longer ears than rabbits, can tolerate a high-sodium food can add the sides and belly of the pig) and fatback a notched lip, and powerful hind legs. lean or extra-lean ham to a wide variety of (fat from the pig’s back, that can be salted Whether wild or domesticated, hares have a dishes. Ham goes particularly well with and made into “cracklings” or unsalted and darker flesh and heartier flavor than rabbits. pasta and rice dishes and in combination made into ). with vegetables. Ham can be baked, grilled, Preparation Tips sautéed, broiled, or simmered. Try adding Preparation Tips Fresh and frozen rabbit is available dressed lean or extra-lean ham to make a hearty You can reduce the fat in bacon by broil- either whole or cut into pieces. Young rabbits salad that serves as the centerpiece of a meal. ing it on a rack, allowing excess fat to drip weigh around 2 pounds and should have a 306 Part II: Encyclopedia of Foods

JUGGED HARE Veal Preparation Tips Credit the American love of Italian and Although veal is supposed to be leaner and You might have heard of this classic French food to the increase in veal appre- more tender than beef, not all veal is made English dish. The main ingredient ciation. Dishes such as veal scallopini and equally, and not all cuts carry the same level is a hare that has been soaked in a grilled veal chops introduced the meat to of quality. marinade of red wine and juniper palates that were much more aware of the If you are interested in preparing veal, berries for a day or more. The heavier, heartier taste of beef. your first step should be to locate a super- marinated meat is browned and then The name veal is derived from the Latin market or butcher who carries veal on a reg- made into a casserole that includes vitellus, which means calf. The meat is ular basis. Because Americans tend to eat vegetables, seasonings, and stock for garnered from a young calf, usually 1 to 3 veal in restaurants, the retail market is much baking. Juices from this mixture are months old, that has been fed only milk. smaller than beef’s beefy share. You may poured off after cooking and com- Milk-fed veal comes from calves up to need to order the cut of veal you want and bined with cream, blood from the 12 weeks old that have not been weaned from the amount you need in advance. hare that was set aside at butchering, their mother’s milk, but veal of this quality is The best cuts are from the rib and the and the hare’s liver, which has been rare in today’s supermarket. Shoppers are loin of the calf. They are the most tender pulverized. The strained sauce is more likely to find veal fed a nutritionally and the most expensive and can be bought served over the meat and vegetables. balanced milk or soy-based diet that is for- as ribs, chops, or . Because the dish was historically tified with essential nutrients. Color is the Veal scallops have many names — served in a crock or jug, the dish has most important criterion when choosing a scallopini, cutlets, schnitzel. However, all been referred to as “jugged hare.” good cut of veal. The flesh should be a these words describe thinly cut veal slices. creamy white to ivory tone — barely tinged The best scallops come from the top round, with grayish pink — and the fat should be cut against the muscle fibers. Cutting white and creamy. The pinker the meat, the against the grain ensures the thin scallops older the animal was at slaughter, and the will not buckle when they hit the heated light-colored flesh. They are considered meat is tougher and stronger-flavored. pan. the most tender. When cooking aged or If the meat is a reddish tone but still If you are buying scallops, look for a wild rabbit, use moist heat to cook it (such marked as veal, it may be a calf between 6 smooth surface, which indicates they have as stewing, braising, or marinating) to ten- and 12 months and should more appro- been cut properly. Storage of veal is similar derize and whiten the meat. Wild hare, priately be called baby beef. Or, the calf to that of beef. also called jackrabbit and snowshoe rabbit, may have been allowed to eat grains or generally needs marinating to tenderize it grasses, which also darken the meat. Serving Suggestions before cooking. This process also whitens Animals were once confined to limit Veal scallops can be used to make veal scal- the meat. Young animals (1 year or less) their movement; hence, the meat would be lopini. Scallops are dredged in flour and can usually be roasted, but older animals more tender and pale. For that reason, the lightly cooked in oil or butter for 1 to 2 are best cooked with moist-heat methods, consumption of veal was a source of con- minutes. Veal roast can be cooked with such as slow cooking in a casserole or stew. troversy. In recent years, veal producers either low or high heat, but high heat works have attempted to make their modes of pro- better with more expensive cuts of meat. Serving Suggestions duction more humane. For cuts from the shoulder, breast, or leg, In general, recipes for rabbit, especially young The USDA can grade veal in five different roasting at a lower heat with rubbing of rabbit, are similar to those for chicken. categories, but it usually does not. If the veal added fat creates a more tender entrée. French and Italian recipes use rabbit with has been categorized, it will carry marks of Tougher cuts of veal from the lower leg excellent results. Rabbit is traditionally (from highest quality to lowest) prime, choice, and shoulder can be braised for the Italian served in sauces to minimize a flavor that good, standard, and utility. The last three dish osso buco. The name means “bone can be intense. grades are rarely sold in retail outlets. with a hole.” The bone is a -filled High-Protein Foods 307

round in the center of the cut that adds usually is recommended most often for use usually feeds two people. Brain also may be flavor and is considered a velvety treat. in dishes because of its flavor and texture. added to salads or stuffing or served in soups. Veal chops and medallions are best pre- Brain should be a bright pinkish white, pared by pan frying or grilling. Chops plump, firm, and absolutely fresh. Brain Heart should be at least an inch thick, and medal- that is shriveled and dry should be avoided. When the Indians of America hunted bison, lions should be about 3/4-inch thick. It is perishable and should be used the day the heart went to the warrior who brought Otherwise, the veal will dry out. of purchase. home the beast because this organ was Because veal is such a lean meat, many thought to contain the essence and there- recipes may call for adding fat of some sort: Preparation Tips fore the power of the slain animal. from a health standpoint, a small amount Brain should be washed well, then blanched. Because heart consists almost entirely of olive oil is best. Watch closely, because Although they differ in flavor and texture, of a hard-working muscle, it tends to be veal cooks quickly and it is very easy to over- brains and sweetbreads (see below) are used tough. In general, hearts from young cook it. interchangeably in most recipes. animals are more tender. Your supermarket may stock veal, lamb, and pork hearts, but Serving Suggestions beef heart is more commonly available. The Variety Meats Brain can be poached, fried, baked, or heart is an excellent source of protein, iron, Variety meats is a category that includes broiled, and is sometimes served as “beurre zinc, riboflavin, folic acid, and vitamin B12 brain, heart, kidney, liver, and various other noir.” This is a sauce that has a clarified and a good source of niacin. It has more meats. Because they are the most perish- butter base that is heated until dark brown. cholesterol than regular types of meat. able parts of the animal, they were tradi- Brain also can be combined with scrambled However, it has less cholesterol than kidney, tionally eaten first. And often, these meats eggs for a Southern delicacy. One brain liver, or brain. were the centerpiece of some great feast. Many variety meats are too high in fat and cholesterol for more than an occasional indulgence, although they are a good Veal picatta source of iron and, often, vitamin A and folic acid. However, some variety meats, such as calf’s tongue and heart, may be unfairly neglected. They are a good low- fat source of protein, vitamins, and min- erals. They also can be very economical, yet they are scarce in your local market. You may need to order variety meats from a butcher or ethnic food store. The fol- lowing is an overview of the main kinds of variety meats.

Brain Brain is very soft and porous and is consid- ered a delicacy in many parts of the world. Although eaten far less often in Western nations, beef, calf, pork, and lamb brains are available in many supermarkets. Calf brain 308 Part II: Encyclopedia of Foods

When purchasing this organ, choose a Preparation Tips immediately. Liver does not keep for more product that appears fresh, and avoid those Remove the white membrane around the than a day. that have begun to turn gray. Lamb and kidney by using a pair of scissors to snip beef hearts should be reddish brown. Pig the membrane from the core. Then, peel Preparation Tips and chicken hearts should be bright red, the membrane back with your fingers Liver is encased in a thin membrane, which and calf heart should be light red. and remove any excess fat. Kidneys may toughens in the cooking process and should be soaked in vinegar or lemon water to be peeled off before cooking. Be careful not Preparation Tips reduce the strong odor. Pork and large beef to overcook liver because it toughens quick- Trim fat from the heart and remove veins kidneys should be soaked in milk or cold ly when overcooked. One popular solution and membranes. Rinse and clean the heart salted water for 2 hours to minimize their is to sauté liver. Leave the liver a little pink thoroughly. The heart can be cooked and strong taste. in the center when you use this method and served whole or sliced. Cooking times vary let the residual heat finish the job. depending on the method used. Sliced heart Serving Suggestions is fried for 5 to 7 minutes. When braising Kidneys are eaten braised, broiled, simmered, Serving Suggestions this meat, hearts of young animals should or cooked in casseroles, stews, and dishes Although liver typically is not considered a be cooked 2 to 3 hours. Larger hearts may such as the well-known British dish beef- popular food, this organ meat can be tasty. need to be braised for 4 to 6 hours. steak and kidney pie. This dish is also com- It is commonly served with made from monly served in areas along the Canadian it and onions. For a more elegant meal, Serving Suggestions border in the United States. Nearly every broil or pan cook cubed liver and serve with Hearts make excellent additions to stews and comprehensive cookbook has a recipe for mustard and boiled new potatoes. Liver casseroles. Small hearts, such as those from this meat pastry. One calf kidney or two also can be roasted (at 325° Fahrenheit for young lambs and pigs, are often stuffed and lamb kidneys is considered a serving. about 15 minutes per pound) and also sautéed. They also can be roasted. Typically, served with boiled new potatoes. Soaking small hearts are served one per person. Liver the liver in cognac for several hours before After beef and calf liver, the most common cooking adds a rich flavor to roasted liver. animal livers eaten are lamb, pork, poultry, Kidney and goose. Goose and duck livers are used Sausage Kidneys typically used for cooking are beef, mainly to produce the famous pâté de foie Born of economic necessity, sausage mak- veal, lamb, and pork. The shape of the gras. Fresh American foie gras must come ing has now become an art. When farmers kidney depends on its source. Beef and veal from ducks, but imported foie gras can come slaughtered their own animals, they wanted kidneys are multilobed and elongated. In from either goose or duck. These birds are to make sure that they used every part of the contrast, lamb and pork kidneys have just specifically bred with enlarged livers. animal. So, the lesser quality cuts and scraps one lobe that resembles a giant bean. An important note is that the liver were ground up and made into sausages. Kidneys from young animals tend to have processes most substances that enter the Sausage essentially is any kind of chopped a more tender texture and more delicate body. This includes any chemicals that an or ground meat that is stuffed into a casing. flavor. In addition, young animals’ kidneys animal might be fed or given as a medica- Most often, pork is the main ingredient in are usually pale. Those from older animals tion. The older the animal, the more likely sausage, but poultry or fish can be used. are a deep reddish brown. it is that there may be accumulations of After countless decades of experimen- In selecting kidneys, look for those unwanted residues in this organ. For this tation in ingredients — which include meat, that are firm and have a glossy, even color reason, liver from younger animals is gen- spices, and fillers — sausages are often now without dry spots. Kidneys should be erally preferred. considered a delicacy. They can be differ- used the day they are purchased, or stored Fresh liver should have a bright color, a ent in taste from one to the next. Sausages loosely wrapped in the refrigerator for up moist but not slick surface, and a clean are fresh (made of raw ground meat and to 1 day. smell. Loosely wrap it and refrigerate it spices), precooked (such as hot dogs or High-Protein Foods 309

bologna), or partially dried and fully cured However, farm-raised animals may have to a butcher who specializes in game (such as or dried pepperoni). more fat and be more tender than their wild preparation. counterparts. For maximum tenderness, most game Preparation Tips Game animals are categorized as large meat should be cooked slowly and not How you use the sausage depends on the type game and small game. Large game animals overdone. Cooking can be done with moist you buy. Fresh sausages need to be cooked, include deer, elk, moose, caribou, and ante- heat by braising or with dry heat by roasting. often by pan frying. Precooked sausages may lope. Other popular large game animals Meat from older animals can be ten- need no preparation at all, or they can be include wild boar and bear. Other varieties derized in a marinade that contains an acid grilled, broiled, or poached in hot water. eaten around the world include camel, such as vinegar to break down tough fibers, Fresh sausage can be kept for only about elephant, kangaroo, zebra, and wild sheep. oil to add succulence, and wine, herbs, and 2 days in the refrigerator. Dried or semi- The most common small game animal is spices to permeate the meat with flavor to dried will last 2 to 3 weeks. Cooked sausage wild rabbit. Squirrel is also popular. Beaver, reduce the “gamey” taste. Meat should can be kept for about a week. muskrat, opossum, raccoon, armadillo, and always be marinated in the refrigerator even porcupine are also eaten. because it takes quite long to mellow the Serving Suggestions flavor and tenderize (3 to 5 days). Partially dried and fully cured sausages may be Preparation Tips used in sandwiches or cut up for pizza or paella. Any game meat found in commercial Serving Suggestions One thing to keep in mind is that sausages are markets is federally inspected. The skin Roasts and steaks may be served for special laden with sodium, calories, and fat. Reduce of a hunted animal should be removed occasions. When ground, they may substi- the amount of fat in the sausage you eat by and specific steps for butchering should tute for more traditional patties, meat loafs, draining the excess fat during cooking or by be followed. The animal also can be taken or casseroles. Small pieces may be stewed. selecting the reduced-fat and reduced-sodium varieties of sausages now available in stores. Minimize the amount of sausage you eat by using it as a flavoring in meals instead of a main course.

Game Meats Game meat was once classified as wild animals hunted for human consumption. However, because many “wild” animals are now being raised as livestock on farms or hunted in protected environments, the definition has changed slightly to include animals once hunted in the wild for meat. The graying of the term also has made nutritional generalizations difficult. Because the diets and activity levels of domesticated game animals are different from those of their roaming counterparts, their meat has a different flavor and is often described as having a milder, less gamey taste. Meat Liver pâté from wild animals also may be lower in fat than meat from farm-raised animals. 310 Part II: Encyclopedia of Foods

Fish calories for many lean fish and most shell- scallops, crab, and , actually have fish. Even oil-rich fish, such as salmon, amounts comparable to those of most fish. Health-conscious Americans are figuring , and mackerel, generally have fewer Shellfish are also low in fat. Most fish have out what much of the world already knows. than 225 calories in a 3-ounce portion, levels of cholesterol comparable to that of When prepared well, seafood tastes good, comparable to the calories of lean meats. the white meat of poultry and of lean, well- and it is good for you. Fish consumption The fat in fish is mainly polyunsatu- trimmed red meat. increased 3.5 percent in 1998 and 3.7 rated and monounsaturated rather than sat- Fish also contain important vitamins percent in 1999. urated, as in meat. Furthermore, fish have and minerals, especially some of the B The variety and convenience of fish may a unique polyunsaturated fatty acid called vitamins, iron, potassium, magnesium, and be causing the increase, because markets omega-3 that is believed to have a beneficial phosphorus. Saltwater fish supply iodine. across the country — even those in the effect in reducing blood clots, lowering Canned salmon, , and , with landlocked states — are stocking live shell- blood cholesterol levels, and minimizing their soft bones, which are mostly edible, fish and fresh fillets from both coasts. What heart disease (see Chapter 3, Coronary are also a good source of calcium. once seemed intimidating to meat-eating Artery Disease, page 61). The fish that are In general, fish are low in sodium, sim- Americans can now be cooked with the particularly good sources of omega-3 fatty ilar to the amount in red meat and poultry. same ease as a pork chop or pot roast. acids are sardines, herring, mackerel, Persons following low-sodium diets should Atlantic bluefish, tuna, salmon, pilchard, limit their intake of processed salted or dried Nutrition butterfish, and pompano. fish, , smoked fish and Seafood is a good source of high-quality Most shellfish were once considered shellfish, sardines, products, and protein, usually with a low number of high in cholesterol. However, new research anchovies. calories. One 3-ounce serving of most fish has shown that although shrimp and squid or shellfish provides an excellent source of have high levels of cholesterol, other shell- Selection protein, at often fewer than 100 to 150 fish, including clams, , oysters, What to look for depends on the type of fish being purchased: Whole, fresh fish — The criteria for buying this type of fish boil down to this: look for the fish that appears to have been pulled from the water most recently. Scales should be shiny and stuck firmly to the skin. The flesh should feel firm and should not pull away easily from the bone. Gills should be moist and red, and the eyes should be shiny and not sunken. As always, the odor is a telltale sign of fish freshness. The fish should have a mild, fresh smell. The more fishy a fish smells, the less likely it is fresh. Fresh fillets and steaks — These, too, must pass the smell test. In addition, check the flesh to make sure it does not pull away from the bones. Don’t buy fish that appears allows consumers to be discolored or dried out. who are land-locked to enjoy fresh fish. Frozen fish — Avoid dried-out fish. Packaging should be intact and free of frost. High-Protein Foods 311

Salted and smoked fish — Avoid fish with an “off” odor. , fillet, and butterfly fillet Storage Whether the fish you buy is fresh or frozen, make it the last thing you purchase before heading home. If you will be delayed, have the market pack fresh fish on ice. Immediately refrigerate fresh fish in the coldest part of your refrigerator (usually the lowest shelf at the back or in the meat keeper), and use it within a day or two. Freeze your fish quickly to keep cell walls intact, but thaw the fish gradually so that fewer juices leak out of cells. The best way to defrost fish is overnight in the refrigera- tor. If you must thaw fish quickly, seal it in a plastic bag and immerse it in cold water, allowing 1 hour to thaw a 1-pound package. You can also microwave frozen fish on the “defrost” setting, stopping when the fish is still icy but pliable. Most fish will keep in the freezer for about 6 months. Never refreeze fish. , such as tuna, salmon, and flakiness of the flesh. Slip a knife into the Safety Issues sardines, will keep for about a year or less. fish and pull the flesh aside. The edges of Although most seafood that reaches the con- However, because you cannot be sure about the flesh should be opaque and the center sumer is safe, fish spoilage and contamination the conditions in which canned goods have somewhat translucent. The flesh should do occur. Bacteria, viruses, and other microor- been stored in the warehouse, it is best to just barely flake. For large fish, a meat ther- ganisms can contaminate fish. Without care- buy only what will be used within a few mometer can be used to determine whether ful handling, these can spread to humans months. the fish is cooked thoroughly. The flesh through undercooked fish or cross-contami- should reach 145° Fahrenheit to be con- nation, which occurs when surfaces used to Preparation sidered done. Fish continue to cook after prepare fish are not disinfected. Moist-heat cooking methods (poaching, they are removed from heat. For that Like all living organisms, fish can occa- steaming, or stewing) are best-suited for reason, it is often recommended that you sionally carry various parasites. These lean fish such as , , or sole. Dry- stop cooking fish just before it appears to be parasites are easily destroyed by normal cook- heat cooking methods such as baking, broil- done. Overcooked fish looks dry, falls apart ing procedures. In pickled products, such ing, and grilling are best suited for moderate- easily, and does not have many of its natural as pickled herring, the acidity of the vinegar to high-fat fish, such as bluefish, butter- juices left over. used in pickling, often in combination with fish, , or salmon. En papillote, the Marinades are an excellent way to add salt, preserves products and destroys para- French technique of cooking fish enclosed flavor with little fat to fish. Make sure that sites and harmful bacteria. in parchment paper or foil, is an elegant you marinate the fish in the refrigerator to To prevent food-borne illness, the way to keep fish moist. To determine prevent harmful microorganisms, if pres- USDA advises avoiding raw seafood or whether fish is done, evaluate the color and ent, from multiplying. lightly marinated raw seafood of any kind. 312 Part II: Encyclopedia of Foods

ARE THERE HARMFUL CHEMICALS IN FISH? is a medium-sized fish. It is usually caught at weights between 4 and 9 pounds and Because of pollution in oceans, lakes, and rivers, fish may contain harmful chemi- measures between 15 and 52 inches. It has cals such as mercury or polychlorinated biphenyls (PCBs). This may be a particular a firm, white flesh. problem in areas where there are manufacturing plants that burn fossils fuels or, in the past, have dumped mercury-containing waste into nearby streams and lakes. Preparation Tips Fish at the top of the food chain (generally, the bigger types such as shark or sword- Cod is a versatile fish and is available fresh fish) may contain higher amounts of mercury or other harmful chemicals because or canned. It can be cooked in a variety of they feed on lesser fish and cumulate these substances in their fat and flesh. Some ways. If you poach it, make sure that it species such as large tuna (typically sold as fresh steaks or sushi) can also contain does not boil. Instead, simmer it for 8 higher amounts. Various health agencies have issued advisories on how much fish minutes in a bouillon or add it to an already is safe to eat, particularly for pregnant or nursing women and children. The Food boiling liquid and then remove the pan and Drug Administration recommends that if you are pregnant or may become from the heat immediately. Set it aside until pregnant, you should avoid shark, , king mackerel, and tilefish. If the fish is cooked (about 15 minutes). The you are considering having a child or are pregnant or nursing, check with your , or eggs, of the cod are eaten fresh, physician if your diet includes a lot of fish. smoked, or salted. The oil extracted from cod livers is an important source of vitamins A and D. This advice includes sushi. It is particularly North Atlantic and the North Pacific important for people in high-risk groups, oceans. The cod has been one of the most Serving Suggestions which include older people, pregnant intensely fished species because it is easy to Garlic and dill are two seasonings that com- women, infants, and persons with liver dis- preserve for transport and storage. It is part plement this light, flaky fish. Another popular ease, diabetes, immune disorders, or gas- of the larger Gadidae family that also dish is cod cakes, which are simply a varia- trointestinal conditions. includes the , the silver hake, the tion on the widely available recipe for crab Fish are generally a low-fat source of whiting, the black , and the tomcod. cakes. Cod also can be cured in lye to make protein. Not all fish have equal amounts “” is a term used to describe small cod , a Scandinavian delicacy popular in of fat, however. Instead, fish are grouped (1 to 2 pounds), haddock, or pollock. Cod the Midwest for which one acquires a taste. into three main categories according to their fat content: lean, moderate-fat, and high- ROUND AND FLAT FISH fat. The next section introduces you to the types of fish in each group. The term “fish” includes thousands of different species. For preparation purposes, it is necessary to know only that they are generally divided into two main groups: round fish and flat fish. Lean Fish Round fish. As the name suggests, round fish have a plump shape. Their eyes Lean fish have less than 2 1/2 percent fat. are on either side of their head. Here is the critical part: their backbone runs down The flesh of these fish is lightly colored and the center. Because thick fillets lie on either side, round fish are usually used as has a mild taste. Commonly available fillets or steaks. Examples include salmon, red snapper, and striped bass. varieties of lean fish include cod, flounder, Flat fish. This group’s name also gives away its anatomy. This fish swims halibut, and . horizontally and is shaped like a flat, thin disk. Its eyes are on the top of the head. The backbone is located in the center of the fish. Fillets do not come from either side, as they do in round fish, but from the top and bottom. Fillets are typically Cod cut from flat fish, but larger fish may be cut into steaks. Examples of The cod is a popular saltwater fish that include flounder, halibut, and sole. comes from the cold, deep waters of the High-Protein Foods 313

Flounder This very common flat fish is found in the waters off nearly every part of the American coastline. Flounder is actually a large family of fish. Sometimes flounder is referred to as sole or turbot, which are members of the flounder family.

Preparation Tips Flounder can be purchased whole or filleted and fresh or frozen. Nearly any type of cooking method can be used with success.

Serving Suggestions Sautéeing flounder in a skillet with a little oil, ginger, and garlic is a quick and tasty way to cook this versatile fish. Or, braise the fish with shallots, fish broth, and An assortment white wine. of seafood

Halibut One of the largest saltwater flat fish, the Perch Moderate-Fat Fish halibut is found in the cold waters of the Perch is a freshwater fish, although some- Moderate-fat fish contain about 6 percent North Atlantic and Pacific oceans. The fish times the rockfish, a saltwater fish, is fat. Their flesh ranges in color from white usually weighs between 10 and 155 pounds. referred to by this name. Common types to beige and their taste from mild to muddy. However, some halibut hauled in by of perch include the yellow perch and the Common kinds of moderate-fat fish include fishermen have weighed more than 600 walleye, which is usually found in lakes, striped bass, catfish, swordfish, and tuna. pounds. Halibut is usually available in streams, and rivers of the Great Lakes states. fillets or steaks. When cooked, it has a firm, white flesh and a mild flavor. Preparation Tips Striped Bass Another versatile fish, perch responds well The striped bass was once abundant on Preparation Tips to most traditional cooking methods. both the East and West coasts. But it has Halibut can be grilled, poached, baked, Sautéed, steamed, baked, broiled, or fried, become less common because of overfish- broiled, or sautéed. The Atlantic halibut, perch’s light, flaky, mild-tasting flesh ing and pollution. Fish farms have become which is usually sold as steaks, is a bit more responds well. One caveat: perch in gen- one of the primary suppliers of this type of flavorful than the Pacific halibut, which is eral are very bony fish. fish. more often available as fillets. Serving Suggestions Preparation Tips Serving Suggestions In some regions of the United States, a wall- Striped bass has a pleasantly sweet flavor. Light marinades, particularly those made eye sandwich is considered a delicacy. Its sturdy fillets also lend themselves to a from red or white wine, enhance halibut’s Marinades also enhance perch’s flavor. And variety of cooking methods. It can be flavor without adding fat. perch is excellent served baked or steamed. baked, broiled, or steamed. 314 Part II: Encyclopedia of Foods

Serving Suggestions Serving Suggestions moving through the water at up to 60 miles An increasingly popular and healthful Catfish is often served breaded or rolled in an hour, it is known for its power and mus- method to cook this fish is to drizzle a fillet cornmeal or flour before it is fried. It can cular, scaleless body. It usually weighs with a little olive oil, rub it with garlic, and be deep fried in fat — not necessarily the between 200 and 500 pounds and measures then grill until done. healthiest way to cook a fish already con- between 6 and 10 feet. sidered higher in fat — until it is brown on both sides. Preparation Tips Catfish A healthier alternative is to poach cat- Swordfish is a rich-flavored fish with firm, Long a Southern delicacy, this fish has fish fillets in a chicken stock, white wine, meaty flesh. It is commonly purchased as become popular in all regions of the and ginger. This cooking method results fresh steaks and fillets, but it also can be found country. Because of that, it is now often in a pleasing dish that is lower in fat than smoked, frozen, or canned. Because the flesh raised on farms instead of being gathered the traditional frying. of swordfish is so firm, it can be prepared in out of only rivers and lakes. almost any manner, including sautéeing, grilling, broiling, baking, and poaching. Preparation Tips Swordfish The fish has a tough skin that must be There is only one species of swordfish, Serving Suggestions removed. To do this, use a sharp knife and named for its unusually long and slender The rich flavor of swordfish stands up to cut the skin just behind the gills. Pull off upper jaw. It is found in temperate waters sauces with pronounced flavor, such as the skin with the fingers or a tweezers. throughout the world and is common in tomato- or basil-garlic. Swordfish is Catfish can often be bought at stores cleaned the Atlantic Ocean, North Sea, Baltic Sea, also a good fish for grilled kabobs, another and dressed. and the Mediterranean Sea. Capable of low-fat, healthful way to serve fish.

Tuna The tuna is a migratory fish found in the temperate marine waters of the Mediterranean Sea, the Atlantic Ocean, and the Indian Ocean. The most common species include the bluefin, the , the bonito, and the yellowfin tuna. The tuna is a powerful fish that is very agile and a fast swimmer. The larger bluefin tuna usually weighs between 200 and 400 pounds and measures between 3 and 7 feet. The smaller bonito tuna rarely is more than 20 inches long and weighs less than 5 pounds. Tuna is also the most popular canned fish, in large part because of its low cost and versatility. Several varieties are canned and packed in oil, but the fish packed in water provides the same protein without the extra fat and calories. Canned tuna is sandwiches can be an elegant luncheon. sold as white tuna (albacore) and light tuna (bluefin and yellowfin). The bonito is High-Protein Foods 315

labeled skipjack. Tuna comes in three grades, the best being solid or fancy (large pieces), followed by chunk (smaller pieces) and flaked or grated (pieces). Tuna is sold fresh and frozen as steaks, fillets, or pieces. It is also available canned in oil or in water and either salted or unsalted.

Preparation Tips All tuna has a distinctively rich-flavored flesh that is firmly textured yet flaky and tender. Tuna flesh tends to be soft before cooking, but it has a firm texture when cooked. Tuna lends itself to several cooking methods, includ- ing poaching, braising, grilling, or baking.

Tuna — Make sure the edges are opaque and the center slightly translucent with Serving Suggestions flakes just beginning to separate. Let stand 3 to 4 minutes to finish cooking. Fresh tuna is especially good with spicy and aromatic seasonings. Marinate it in teriyaki sauce or in lemon juice with cracked black Most mackerel caught is canned. It is also Salmon pepper, then grill it. Mixed with reduced- salted or smoked. Salmon can range from moderate- to high- fat mayonnaise and seasonings, canned, Persons who live near the coasts, how- fat, depending on the species. There are water-packed tuna makes an excellent fill- ever, may be able to purchase it fresh from several species of salmon in the Pacific ing for sandwiches. fish markets. If purchasing it fresh, look for (chinook, sockeye, coho, pink, chum) and fish that are firm and stiff. Limpness is a key one in the Atlantic. It has even been indicator that the fish is not fresh. The fish acclimated to freshwater. A once threat- Higher-Fat Fish should be cooked and eaten as soon as pos- ened species, it has survived thanks to Up to 60 percent of calories of higher-fat sible because it spoils quickly. A bitter taste salmon farms and species management. fish may be derived from fat. On average, is a key sign that the fish has begun to spoil. Salmon are “anadromous,” meaning they though, fish in this group have only about Freezing the fish is not an option because migrate from their saltwater habitat to 43 percent of calories from fat. The good this seems to drain the flavor from this fish. spawn in fresh water. The females of some news is that much of the fat that these fish species can lay up to 13,000 eggs. The larger contain is omega-3 fatty acids, which many Preparation Tips chinook salmon (also called king salmon) studies suggest play a role in protecting Remove the bones if filleting the fish. weighs between 30 and 40 pounds and mea- against cardiovascular disease and enhanc- Because of mackerel’s high fat content, try to sures between 34 and 36 inches. The small- ing brain function. Flesh from these fish use methods that do not add fat. Mackerel er freshwater, or landlocked, salmon is short- is darker and firmer and often has a stronger can be baked, broiled, or poached. er, between 8 and 24 inches, and it rarely flavor. Common types of higher-fat fish weighs more than 13 pounds. include mackerel, salmon, smelt, and . Serving Suggestions Salmon is sold in many forms, including Traditionally, mackerel is served with goose- fresh, frozen, smoked, salted, dried, and berries. Other methods include using a canned. Fresh and frozen salmon can be Mackerel citrus marinade. Mackerel can be used as purchased whole or as steaks, pieces, or This oily fish is related to the tuna and is a substitute for canned tuna in many recipes. fillets. Whole salmon is usually sold an excellent source of omega-3 fatty acid. It is also available smoked. cleaned, with the head on or removed. 316 Part II: Encyclopedia of Foods

Preparation Tips Smelt is sold in a variety of ways, includ- ing fresh, frozen, smoked, or dried. Smelt is also commonly sold without the head or innards. Some people eat the bones, but it is easy to remove bones from this fish — either before eating it or while you are doing so, as you would a . The whole fish can be consumed, however.

Serving Suggestions A common method of cooking is to coat smelt with breading and then fry it in a skillet until cooked (about 2 to 3 minutes). Smelt also can be grilled.

Trout The trout is also part of the salmon family. Salmon is an excellent source of It is found mainly in the cold, fresh waters heart-healthy omega-3 fatty acids. of lakes and rivers, but it also can make its home in saltwater. Like the salmon, trout that live in the sea (the steelhead trout) is usually sealed in plastic onions, or it is added as a final touch to return to freshwater to spawn. A favorite of or frozen. Salmon’s moist flesh is flaky and sandwiches, omelets, salads, and even dips sports anglers, the trout was the first fish tender, and the flavor varies by species from and spreads. Salmon roe is becoming more to be raised in captivity to forestall its delicate and mild to rich and distinctive. popular as “red ,” but real caviar extinction. The most common species Salmon spoils quickly because the flesh is comes from roe. There are good include the brown trout, the rainbow trout, fatty. The chinook is the fattiest salmon, salmon cuts for almost every cooking the lake trout, the brook trout, the arctic and the pink and chum are leaner. method. Fillets are delicious when grilled char, and the common grayling. The trout and served with a wedge of lemon. Salmon is a smaller fish and ranges in weight from Preparation Tips is good served hot or cold with a variety 1 1/2 to 13 pounds in the market and mea- The bones often included in canned salmon of sauces. sures up to 20 inches. are edible and serve as a good source of cal- cium. Make sure to crush the bones well. Preparation Tips To remove the small bones (called pin Smelt Trout has thin skin and minute scales, so bones) from fresh fillets or steaks, use a A relative of the salmon, this small, thin scaling or skinning is not necessary. It is tweezers or pry them out of the flesh from fish can be both a freshwater and a salt- available whole or in fillets, fresh or frozen. the side. water fish. Some species are found in the Trout is also smoked, and a very small Pacific and Atlantic oceans, and others quantity is canned. In general, trout has Serving Suggestions inhabit freshwater sources. The main types tender, flaky flesh with a mild flavor. Its Smoked salmon (also called ) is often of smelt are American smelt, European delicate flavor varies slightly from one served on bagels with cream cheese (choose smelt, and capelin. All three types grow to species to another, as does its color, which reduced-fat or fat-free cheeses), , and about 7 to 8 inches long. can be white, pink, or reddish. High-Protein Foods 317

Serving Suggestions shellfish, check out the freezer case for quick- Storage Although it is often served fried, trout also frozen items, which can be almost as good. Once you leave the market, it is important can be poached, baked, steamed, grilled, Just as in picking out fish, use your nose to to keep shellfish cool and refrigerate it as and broiled. Whole trout is sometimes select shellfish. Shucked oysters and clams soon as possible. At home, shellfish should stuffed before being cooked. Any season- should be plump and free of any sour aroma. be rinsed under cool, running water, placed ings should be kept mild so as not to mask Fresh scallops should have a slightly sweet in a container, and covered with wet paper trout’s delicate flavor. aroma and, when packaged, be practically free towels. Use shellfish the day of purchase, of liquid. Fresh shrimp are firm and have a if possible, or the next day. mild, faintly sweet smell. Crab or lobster Do not seal live oysters, clams, or mussels Shellfish should move and not have any noticeable odor. in a plastic bag. They need to breathe, so Next, view the shellfish’s appearance. store them covered with wet paper towels. The shellfish family is divided into two The liquid packed with oysters should be Use them as soon as possible after purchase. basic categories: crustaceans and mollusks. clear, not pink or opaque. Scallops, lobster, Shucked oysters that are refrigerated in the Crustaceans have elongated bodies and and shrimp flesh should be free of any black original container should stay fresh for a jointed shells. These include crab, lobster, spots. When you buy frozen shrimp, crab, week. Plan to use commercially packaged and shrimp. Mollusks are divided into three or lobster tail, make sure any exposed meat frozen seafood stored in your freezer within groups: is white, not yellow, and not dried out. 2 months for best flavor. Gastropods (or univalves) — These have a single shell and single muscle. An example is the . Bivalves — Like the clam and oyster, FISH AND SHELLFISH ALLERGIES bivalves have two shells hinged together by a strong muscle. Seafood is a common source of food allergies. About 250,000 Americans Cephalopods — Examples include the experience allergic reactions to fish and shellfish each year. octopus and the squid, which have tentacles People with seafood allergies can have symptoms that range from mild to life- and ink sacs. threatening. Even tiny amounts of fish substances can trigger a reaction in some people. What’s more, these allergies are rarely outgrown. Nutrition Examples of shellfish that are common causes of allergic reactions include Like fish, shellfish are rich in protein yet shrimp, crab, lobster, oyster, clam, scallop, , and squid. Fish that can low in fat and calories. Compared with trigger allergic reactions include cod, salmon, trout, herring, sardine, bass, tuna, other types of meat, however, the amount and . of cholesterol in most shellfish is about Symptoms of an allergic reaction include nasal congestion, hives, itching, equivalent to that of a lean piece of beef or swelling, wheezing or shortness of breath, nausea, upset stomach, cramps, heart- a chicken breast with the skin removed. burn, gas or diarrhea, light-headedness, or fainting. Shrimp, squid, and crayfish, however, are If you suspect that you have any food allergies, see an allergist for a careful very high in cholesterol. They have about evaluation. This generally includes a medical history, physical examination, twice as much as lean beef, making them and skin or blood testing. If you are found to have a fish or shellfish allergy, something to savor on occasion. the best advice is to avoid fish or shellfish altogether. That may be harder than it sounds. You may not be aware that seafood is an ingredient in a dish Selection that you are eating. Be sure to check the labels of any product you buy. When selecting shellfish, remember that In addition, make sure that persons close to you are aware of the potential for fresh is best. The best way to guarantee this kind of allergic reaction. Many people with a food allergy wear medical freshness is to buy live. If your geographic alert bracelets. location limits your opportunities for live 318 Part II: Encyclopedia of Foods

Safety Issues Preparation The quahog (pronounced CO-hog) is Persons who eat shellfish raw should beware. Like all fresh shellfish, abalone should be a hard-shell species from the East Coast Raw shellfish may contain the organisms alive when purchased — it will move when and is the largest of Eastern clams (1 1/2 to that cause hepatitis and other diseases. it is touched — and smell sweet, not fishy. 6 inches across). Quahog is also a family Cooking will kill any microorganisms in Choose those that are relatively small for name for hard-shell clams that can include shellfish. In addition, because shellfish filter best flavor. Refrigerate abalone immedi- cherrystones (less than 3 inches) and lit- large amounts of water each day, they may ately and cook within a day. Abalone is tlenecks (2 to 2 1/2 inches). Also popular contain residual amounts of any pollutants also sold canned (once opened, refrigerate, in the East are soft-shell clams called steam- in the water near them. Concerns about covered with water in a sealed container, ers. As the name indicates, they are great potentially harmful chemicals are also a for up to 5 days), dried (store tightly for steaming. On the West Coast, soft- concern about shellfish. Women who are wrapped in a cool, dry place indefinitely), shell Pacific (pronounced GOO- pregnant or thinking about having a child and frozen (store for up to 3 months). ey-ducks) weigh between 2 and 4 pounds, should check with their physician about Widely used in Chinese and Japanese although they can be 3 feet long and up how much shellfish they should eat. cooking, abalone must be washed first to to 5 pounds. They have an enormous Another important safety note is that remove sand that may be caught in the flesh. siphon that extends from the shell; this is shellfish are a common trigger of allergic Abalone must be pounded before cooking often sliced for sushi because it is also quite reactions in some people (see sidebar: Fish to make it tender, because the edible portion sweet. and Shellfish Allergies, page 317). is a muscle. Use a mallet to flatten the meat As with all filter feeders, clams some- to 1/8- to 1/4-inch thickness. Overcooking times ingest toxic levels of planktonic abalone can toughen it. Sauté abalone microorganisms during a condition called Abalone briefly, for not more than 20 to 30 seconds Abalone is actually a large snail that lives per side. Prevent abalone from curling dur- in the sea. It has a single shell and a tough, ing cooking by scoring the meat at 1/2-inch muscular “foot” with which it clings tena- intervals with a sharp knife. ciously to rocks as it grazes on seaweed. The edible portion is this foot. Serving Suggestions Abalone is found primarily along the Abalone is an excellent addition to appe- coastlines of California, Mexico, and Japan. tizers and salads. Tough or overcooked Four of California’s seven species constitute abalone can be added to or soups. most of the commercial catch. From largest to smallest are red, pink, green, and black abalone, with red reaching a legal market size Clam at 7 3/4 inches and black at 5 3/4 inches. Clams are double-hinged mollusks that fall Black abalone is the most affordable wild into two broad categories — hard shell and species today. Its meat is tougher and requires soft shell. The parts eaten are the muscles more pounding than the other species, but clams use to close their shells, although the it has an excellent sweet flavor. It is an excel- siphon (the valve used to intake water) and lent source of protein and a good source of the foot (which nudges this creature along iron, magnesium, and phosphorus. on the ocean’s floor) are also edible. Clams Abalone is known by many names: generally are chewy and have a mild, even “ormer” in the English Channel, “awabi” sweet, flavor. Taste and characteristics vary in Japan, “muttonfish” in Australia, and by the type of clam and its size. All are a “paua” in New Zealand. Its iridescent shell lean seafood choice and an excellent source Cherrystone clams. American is a source of mother-of-pearl. of vitamin B12 and iron. Indians called them “quahog.” High-Protein Foods 319

red tide and also can become contaminated Crab, lobster, and the tiny crayfish are all excellent steamed. from pollution. When buying hard-shell clams such as the littleneck or cherrystone (other vari- eties include , pismo, or butter clams), make sure the shells are tightly closed. If a shell is slightly open, tap it light- ly. If it does not snap shut, the clam is dead and should be discarded. The shells should be whole, not broken or cracked. To test a soft-shell clam, such as geoducks or steam- ers (another popular variety is razor clams), lightly touch the neck; if it moves, it is alive. Store live clams in an open container covered with a moist cloth for up to 2 days in the refrigerator. Shucked clams should be plump and the liquor (liquid) sur- rounding them clear. Store shucked clams in their liquor in the refrigerator for up to 3 days and in the freezer for up to 3 Serving Suggestions plentiful. Soft-shell crabs are not a distinct months. If there is not enough liquor to Clams should be cooked at low heat to variety of crabs. Rather, they are crabs that cover the shucked clams, make your own prevent toughening. Clams cooked in their have shed their hard outer shell. Before by dissolving 1/2 teaspoon salt in 1 cup shells are done just when their shells open. growing a new shell, these crabs (usually a water. Soft-shell clams are best for this method. variety called blue crabs) have a 6-hour Use only fresh or frozen clams for soups and window during which they have a soft shell. Preparation Tips stews, because the texture of canned clams is This window can be extended if the crus- Get rid of sand by soaking live clams in too soft for long-cooking dishes. Clams are taceans are removed from water. The cold, salted water (use 1/3 cup salt per often added to soups and stews. A famous benefit of a soft-shell crab is that it can be gallon water) for an hour. Sand also can dish in which they are featured is clam eaten whole without bothering with a pesky, be removed by covering the clams with chowder. When adding clams to this type of rigid exterior. Alaskan king crab is anoth- water, then sprinkling liberally with corn- dish, do so at the last minute so they do not er term crab buyers may encounter. Meat meal and letting stand for about 3 hours. lose their texture. Clams are also excellent from this large crab species is frozen soon Any clams that are floating after these two additions to dips, salads, and quiches. after the catch. Then, the sweet, meaty methods should be discarded. flesh is frozen so it can be shipped to far- Live clams should be well scrubbed flung locations. under cold, running water. Clams are Crab Crab is a lean source of protein and an much easier to open if they are put into There are dozens of different crabs on the excellent source of vitamin B12. the freezer in a single layer for 30 to 45 market today, varying widely in size and minutes. A quicker method for relaxing shape. Therefore, it is important to know Preparation Tips clams so that they are easier to open is to what kind of crab you are buying before Crab is sold whole, cooked or alive. Choose drop a few at a time into boiling water. bringing it home. live crabs that are active and heavy for their Retrieve with a slotted spoon after 15 Crabs have 10 legs, the front 2 of which size. Hard-shell varieties should not have seconds and open. Clams also can be have pincers. There are freshwater and salt- softening shells. Refrigerate live crabs microwaved until they open. water crabs. Saltwater crabs are the most covered with a damp towel until just before 320 Part II: Encyclopedia of Foods

cooking. Live crabs should be used the day hard shell. The coveted edible portion of can be prepared in a variety of they are purchased. the lobster is generally the sweet flesh inside ways, including steaming, broiling, and Cooked whole crabs and crabmeat its tail, and sometimes in its claws. Its liver grilling. Another common preparation should have a fresh, sweet smell. Cooked (tomalley) and eggs (coral) also can be method is boiling. A general rule for cook- crab is available in whole pieces (lump white eaten. Lobsters are prized by diners for ing lobster with any method is to allow 12 meat from the body) or in smaller pieces their firm flesh and flavorful, yet not over- minutes per pound. The lobster is done as (flaked light and dark meat from the body powering, taste. soon as its shell becomes red or the meat turns and legs). Lobsters can be divided into two opaque. A sign that a lobster has been over- For ease of use, consider using canned groups: large, clawed (American) lobsters cooked is that its meat is stringy and tough. crabmeat. Or, if you prefer, choose pas- and spiny (rock) lobsters. American lob- teurized crabmeat, which has been heated sters hail from around Maine, whereas rock Serving Suggestions in cans but has not been subjected to the lobsters can be caught in the waters off the The firm flesh and pleasant flavor of lobster higher temperatures of the canning process. southeastern United States and in the make it a versatile seafood. It can be eaten For this reason, pasteurized crabmeat should Pacific. American lobsters boast claws with plain, seasoned with lemon juice, garlic, and be stored unopened in the refrigerator no yet more meat, but only the tails of spiny a drizzle of butter, or added to pâtés, salads, longer than 6 months. Use it quickly after lobsters are eaten. These tails are often sold or sauces. Lobster , essentially a cream- opening. Always use your fingers to pick frozen throughout the United States. The based lobster stew, is a classic lobster dish over crabmeat, fresh or canned, to make meat is more dense and fibrous than that enjoyed by diners the world over. Because sure there are not tiny pieces of hidden shell. of the American lobster. It lacks some of it is high in calories and fat, it should be Refrigerate leftover cooked crabmeat, tight- that characteristic sweetness, but the tails savored on special occasions. Lobster meat ly covered, for not more than 2 days. are far more inexpensive than buying a also can be mixed with curry sauce. It is also whole American lobster. an elegant, tasteful addition when added to Serving Suggestions Lobster is an excellent source of zinc. salad greens and sprinkled with lemon juice Crabmeat has a tender, flaky texture and a or a spicy lower-fat vinaigrette. delicate, sweet flavor. For the best possible Preparation Tips flavor, choose live crabs. If only cooked crab When selecting a live lobster, look for an is available, add it to hot dishes during the last active one whose tail curls under its body Mussels minutes of cooking and cook just until hot. when lifted. If lobsters have been stored Perhaps it is the dark shell that accounts Crabs can be cooked in a variety of low- on ice, they may be sluggish. Bacteria form for its foreboding reputation. Perhaps it is fat ways, including steaming and broiling or quickly in a dead lobster, so it is important the name, which makes it sound too much in broth-based soups and gumbos. Crab that you purchase it live. Live lobsters will like a stringy, tough muscle. Whatever the cakes, traditionally held together with may- die quickly, so they must be kept in sea- case, mussels do not have the audience in onnaise and bread crumbs, are leaving the water, wrapped in a wet cloth, or wrapped the United States that other forms of confines of New England for the rest of the in several sheets of wet newspapers. Use seafood do, even though people throughout states. A lower-fat version uses egg whites these methods for only a few hours (24 hours the world have been eating them for more in place of mayonnaise. Instead of floating at most), then cook the lobster. It is best than 20,000 years. crabs in a pan filled with oil, try dusting to cook lobster the same day you buy it. Although there are dozens of mussel them with flour and reducing the amount Whole, cooked lobsters should have their species, only two reach American markets of oil you use. tails curled tightly under their bodies, a sign with any regularity. The blue mussel (which they were alive when cooked. Cooked lobster is actually dark blue to black) and the blue- meat should be sweet-smelling and snow- green mussel can be used in recipes inter- Lobster white. Frozen tails should be in an untorn changeably, but the blue-green type from One of the largest crustaceans, lobster has package with no sign of frost; the visible meat New Zealand is larger and more expensive. a jointed body and limbs covered with a should be free of dry-looking spots. The blue mussel is most abundant, found High-Protein Foods 321

along the Mediterranean, Atlantic, and Pacific coasts. It is usually 2 to 3 inches in Mussels steamed with length. white wine and onion Many mussels are being cultivated instead of harvested because of the dangers posed by microscopic organisms (of red tide notoriety) that make mussels unsafe to eat during the spring and summer months. When choosing mussels, make sure they are still alive by tapping on their shells. If they slam shut, they are still alive. Those with tightly closed shells also are a good choice. In general, smaller mussels are more tender. Cultivated mussels are usually smaller, and they also lack some of the sand and grit of harvested mussels. Choose shucked mussels that are plump and have a clear liquor (liquid). Or, opt for plain and smoked mussels packed in oil. Store live mussels in a single layer on a tray in the refrigerator covered only with a Serving Suggestions Fresh octopus already dressed and ready damp towel or wet newspapers for up to 2 An elegant way to serve them is simple: boil for dishes can be found in many supermar- days. Store shucked mussels in the refrig- them. Add garlic, onion, a splash of olive kets and specialty fish markets. Frozen, erator up to 3 days. They should be covered oil, and white wine to the water while cook- smoked, and canned octopus is also avail- completely with their liquor (liquid). If ing — generally, about 8 to 10 minutes. able. Shop for octopus the same way you you need more liquor, combine 1 cup water also provides an excellent flavor. shop for fish, using your nose as a guide. with 1/2 teaspoon salt and pour this brine Serve with French bread. This can be broken Octopus should smell fresh, not fishy, and if over the mussels to cover. into pieces to be used to soak up the it has eyes, they should be bright, not cloudy. flavorful broth you created while cooking As with most aquatic species, octupus that Preparation Tips the mussels. A general rule: about 1 pound is smaller is younger and more tender. Both Before cooking, use a stiff brush to scrub of mussels per person is needed. the body and all of the tentacles are edible. mussels under cold, running water. Pull The ink sac contains an edible black liquid out the dark threads (beard) that protrude that can be used to color and flavor foods from the shell. Mussels die when debeard- Octopus such as pasta, soups, and stews. ed, the term given for removal of these Although popular in Japan and threads, so do not remove the dark threads Mediterranean countries, the octopus in Preparation Tips until just before cooking. Get rid of sand North America is more likely to be a villain Always rinse octopus well before cooking. by soaking mussels in cold, salted water of “scary” movies than the star of a seafood Although many cooks believe that an octo- (use 1/3 cup salt per gallon of water) for 1 meal. But octopus is relatively inexpensive pus must be tenderized before cooking (such hour. Like all shellfish, mussels should be and versatile, and it provides highly flavor- as by beating it with a mallet or even hurl- cooked gently to prevent toughening. ful, meaty (albeit sometimes chewy) chunks. ing it against a hard surface), octopus can Mussels cooked in their shells are done Most octopuses weigh only about 3 pounds simply be cooked until it is tender. Cooking when their shells pop open. Discard any and reach a size of only 1 to 2 feet before time varies by size. Generally, an octopus with unopened shells. being caught for food. that weighs more than 4 pounds should 322 Part II: Encyclopedia of Foods

simmer for about 45 minutes. This seafood Preparation Tips Scallops are classified in two broad can be cooked in a variety of ways, includ- Scrub live oysters under cold, running water groups: bay scallops and sea scallops. Bay ing grilling, frying, steaming, and poaching. before opening. Oyster knives specially scallops, with meat about 1/2 inch in diam- designed for removing the flesh from the eter, are sweeter, more succulent, and more Serving Suggestions shells — which can be a tricky operation — expensive. Sea scallops, with meat about Octopus is an excellent addition to seafood are available at cooking supply stores. Oysters 1 1/2 inches in diameter, are more widely stews and soups, adding an unusual texture and other bivalves will open more easily if available. A third type is the calico scallop, to the dish. Its flavor is enhanced by garlic, they are heated briefly — such as by steam- a small sea scallop from Florida, but it is tomatoes, red wine, and soy sauce. ing them for several seconds or microwav- often sold as bay scallops. These scallops ing them for a minute. have to be steamed to be opened, so they are partially cooked when sold. They are Oysters Serving Suggestions the cheapest of the scallops. Oysters have many different names, which When fresh and safely available, raw oysters Because scallops cannot close their shells are clues to where they come from and their are a unique treat. “Raw bars” serve the tra- tightly, they spoil quickly out of water, and varied taste and appearance. The marine ditional “shooter,” a New Orleans-inspired they are usually shucked at sea. The muscle plants they feed on account for these differ- hot sauce covering a raw oyster. If you serve is iced and the rest discarded. Sometimes ences. The hard, rough, gray shell contains them raw, keep them chilled (and prevent the coral-colored roe is left attached to be meat that can vary in color from creamy the growth of microorganisms) by putting eaten with the muscle as a delicacy. beige to pale gray, in flavor from salty to them on a bed of ice. Look for scallops with a sweet smell and bland, and in texture from tender to firm. Oysters in the shell also can be cooked a fresh, moist sheen. Avoid any with a Oysters are rich in zinc, iron, copper, in numerous ways: baked, steamed, or strong sulfur odor. Scallops can range in and vitamin B12. Interestingly, it is oysters’ grilled. Oysters Rockefeller, a hot hors color from pale beige to creamy to orange. relatively high zinc content that gave them d’oeuvre that is baked and broiled with a Avoid those that are stark white, a sign that their reputation as an aphrodisiac when spinach topping, is a traditional, elegant they have been soaked in water as a marketing eaten raw. favorite. Use shucked oysters in dressings ploy to increase the weight. Refrigerate Purchase the freshest oysters you can or poultry stuffings. Oyster stew is often shucked scallops immediately after purchase find. Gauge freshness by tapping on the made with only heavy cream, oysters, and and use within 1 to 2 days. oyster shells with your fingernail. If they butter, but a healthier alternative can be snap shut quickly or are already shut tightly, created with evaporated milk and added Preparation Tips they are fresh. In general, smaller oysters vegetables, such as potatoes, pearl onions, Scallops must be opened like oysters if pur- will be more tender than larger ones. Buy carrots, or mushrooms. chased unshucked. Some sea scallops still shucked oysters of uniform size and color have a small piece of tough connective tis- encased in a clear liquor (liquid). sue attached to one side, which should be You may store oysters for up to 3 days Scallops pulled off and discarded. Scallops need in the refrigerator using the same method as Like clams and oysters, scallops are bivalves only brief cooking. Overcooking or reheat- for mussels, but the sooner you use them, (two-shelled mollusks). Scallops propel them- ing cooked scallops will toughen them. The the better. If any shells open during stor- selves along the ocean floor by clapping their roe, if attached, can be cooked right along age, tap them. If they do not close, throw shells together using a well-developed muscle with the muscle. Large scallops should be them out. Store shucked oysters, covered called the eye, the part of the scallop that is eaten. sliced into smaller pieces. by their liquor, for up to 2 days in the refrig- If you avoid fish and other types of erator and up to 3 months in the freezer. If shellfish, you may still like scallops because Serving Suggestions there is not enough liquor to cover the its eye is firmer than most shellfish meat Scallops are suitable for a variety of prepa- shucked oysters, make your own by dis- and its flavor is mild yet sweet. Scallops ration methods, including sautéeing, grilling, solving 1/2 teaspoon of salt in 1 cup of water. are rich in vitamin B12 and potassium. broiling, and poaching. They also are used High-Protein Foods 323

in soups, stews, and salads. Scallops cook spread for crackers or bread. cold or even frozen. Shrimp are also usually very quickly — about 1 to 3 minutes — and can be found in Asian deveined, although this is not necessary and no scallop needs to cook longer than 6 grocery stores. before eating small to medium-sized to 8 minutes, no matter how large. shrimp. To devein a shrimp, cut into the Preparation Tips shrimp lengthwise with a sharp knife. Then Choose raw, shelled shrimp that are firm, use the knife to remove the dark vein — Shrimp moist, and translucent. Avoid any shrimp which is actually the intestine that runs Shrimp is the most widely consumed that smells like ammonia. Unshelled shrimp down its back. seafood worldwide, and it is the second should have shiny, firm shells. Avoid those Although there are slight differences in most popular in the United States, after with black spots and those with yellow or texture and flavor, shrimp of various sizes tuna. The harvest of both wild and farmed gritty shells, which result from a bleaching (except the miniatures) can usually be sub- shrimp is increasing rapidly to keep pace process to remove the spots. stituted for each other. with the soaring demand for this crustacean. Before storing fresh, uncooked shrimp, As with all shellfish, shrimp should be It has become popular internationally rinse them well under cold, running water cooked briefly or it becomes tough and because its sweet, mild, and yet distinct and drain thoroughly. Refrigerate, tightly rubbery. Cook only until the flesh turns flavor is similar to that of lobster, but it is covered, for up to 2 days. opaque. To test, cut a shrimp in half, and easier to cook and costs half as much. Shrimp are usually shelled before they check whether the flesh has turned from Although hundreds of species are are eaten, which is easily accomplished by translucent to opaque. Whole shrimp caught, shrimp generally can be classified peeling back the head first, then the rest of should just begin to curl. If the shells are by origin — either warm water or cold the shell. Shelling is easier when shrimp are on, they should turn pink. water. Cold-water varieties — such as the well-known small, pink, peeled shrimp — For a tasty and healthful change, grill scallops and serve with a tend to be sweeter than the larger shrimp, variety of vegetables (grilled zucchini, white beans, and scallions). which typically develop in warmer waters. These larger varieties are often sold uncooked and unpeeled under the name “prawns,” but the name can be used for shrimp of any size. The names of shrimp can be confus- ing. Many varieties of shrimp are named after a color (white, pink, brown), but white shrimp are not necessarily white. They may look pink, brown, or gray. Confounding the problem, most shrimp shells change color when cooked. Shrimp are marketed according to size (number per pound), but market terms vary greatly. Because shrimp freeze well, most, even those classified as “fresh” in the super- market, have been frozen at some point. Neither taste nor texture suffers much. Shrimp is sold shelled or unshelled, raw or cooked, and fresh or frozen. Shrimp also can be bought breaded or stuffed or as a 324 Part II: Encyclopedia of Foods

Serving Suggestions Most legumes are annual plants that can where they can soften in less than an hour. One reason for the popularity of shrimp is grow as vines or bushes. The shape, size, and Soaking shortens cooking time by 30 its versatility. Name a cooking technique, color of the stems, leaves, and flowers differ minutes to up to an hour. It also has the and you probably will be able to find a according to species. After fertilization of advantage of reducing flatulence (intestinal shrimp recipe for it. Shrimp is served cold the flowers, pods develop. These contain gas) by making them more digestible. in shrimp cocktail. It can be grilled, boiled, seeds of varying sizes, shapes, and colors. Legumes that are sold as “quick-cook- broiled, roasted, curried, or stir-fried. It The plants of the legume family share ing” have been presoaked and redried before goes well with pasta and rice. It is also an two main features. First, they produce sin- packaging and thus do not need to be soaked. excellent ingredient in soups and can be gle-chambered, flattened seedpods with When several types of legumes are used interchangeably with other shellfish seeds inside. Either the pod or the seeds required for a dish, it is best to cook each in recipes. Garlic is a seasoning that par- inside (or both) are eaten. type separately because it is difficult to cook ticularly complements shrimp’s flavor. The A second common feature is that them uniformly together. two are used together in well-known dishes legumes are capable of an important bio- such as shrimp scampi. logical process called nitrogen fixation, Nutrition which actually enriches or naturally fertil- Legumes are great sources of nutrition izes the soil in which the plants grow. because they carry the embryonic necessi- Legumes Accordingly, legumes (such as soybeans and ties for starting a new plant. They are high alfalfa) are grown in rotation with other in protein, folic acid, potassium, iron, mag- Legumes have historically been part of crops (such as corn) that only take nutri- nesium, and phytochemicals (see the meals throughout the world. There is ents from the soil. Appendix: Phytochemical Contents of abundant evidence that the peanut and lima Legumes are sold in many forms. They Selected Foods, page 484). Legumes are bean have been used for centuries in South are available as whole fresh pods, such as not complete proteins like meats (soybeans America. Soybeans and mung beans, green beans, and in dried pods, such as the are an exception), but they can be paired among others, have been a key part of Asian tamarind. Lima beans are examples of with complementary foods, such as grains, dishes throughout history. The Middle legumes available as fresh seeds, and dried to ensure a meal provides a complete source East is the origin of broad beans, chickpeas, seeds include black-eyed peas. There are of amino acids for building proteins. And and lentils. Because of this, cooking with also seed sprouts, such as alfalfa sprouts and unlike meat, they are low in fat, high in legumes can provide an education and an soybean sprouts. Although technically con- fiber, and inexpensive. introduction to international cuisine. sidered legumes, tamarind and jicama are Because of their low cost, legumes were treated as a fruit and vegetable, respectively. once considered “poor man’s meat.” But Legumes are generally easy to prepare with the increased popularity of ethnic and can be either the main entrée or the cuisines (such as Mexican, Chinese, and side dish. Generally, dried legumes are rehy- Mediterranean), the growing popularity of drated before cooking, which is done by vegetarianism, and the recognized health soaking them in water for about 6 to benefits of legumes, they have shed this 8 hours. An alternative and outdated perception. shorter method is to put them in a pressure Selection cooker or to simmer There are expensive “designer beans,” but them in a pan most legumes are widely available at grocery stores and are an inexpensive addition to meals. Look for a uniform appearance to the product you are buying. Legumes should also have a deep, almost glossy color. Avoid High-Protein Foods 325

buying products that are cracked, broken, Serving Suggestions IS IT SAFE TO EAT RAW SPROUTS? dry-looking, or faded. These are most likely Usually used raw, alfalfa sprouts can be to have been on the shelf for a while. added to salads, sandwiches, omelets, tacos, All plant sprouts that are eaten raw and hors d’oeuvres. They also can be used may pose a health risk. The reason, Storage to garnish soups and stews. In parts of according to the U.S. Food and Dried legumes are easily stored. Putting China and Russia, the plant’s tender, young Drug Administration, is that they them in a covered container or closed plastic leaves are eaten as a vegetable. could be contaminated with food- bag can help maintain their freshness and borne pathogens such as the extend their shelf life. Salmonella bacterium or another Legumes that are commonly used are Broad Beans (Fava Beans) harmful bacterium, Escherichia (E.) described on the following pages. Commonly called fava beans in the United coli. Pregnant women, children, the States, broad beans are also known as haba, elderly, and persons with compromised English, Windsor, tick, cold, horse, or field immune systems (such as people Alfalfa beans. Broad beans get their name from with cancer) may be harmed by Also known as lucerne, alfalfa is the common the seeds, which are large and flat and look ingesting sprouts. name of a legume that once was thought of like very large lima beans. The seeds range If you are one of the people in only as animal feed. The plant is believed to in length from about a half inch to 2 inches. these groups, avoiding sprouts when have originated in southwestern Asia around They can also vary in color from white, eating out is advised. However, even the area of Asia Minor and the Caucasus green, buff, brown, and purple to black. the seeds that are used for sprouts that Mountains. Spanish explorers brought the Broad beans are an excellent source of are grown at home can be contaminated. plant to the Americas, where, in the United nutrition. They are rich in fiber, folic acid, States, it was first established as a crop in potassium, magnesium, and thiamin, to California in the 1850s. name just a few nutrients. removed by blanching (plunging the beans Alfalfa grows up to 5 feet in height and into boiling water briefly, then running them bears spiral-shaped pods containing six to Preparation Tips under cold water). This process loosens the eight small brown or yellow seeds. Because Broad beans are commonly available dried skin, which can then be easily removed. the roots are capable of extending as much or precooked in cans, although they can Buying beans that are split and dried will as 30 feet into the soil, the alfalfa plant can sometimes be found fresh in the pod. The help the beans cook faster and eliminate the reach stores of water and nutrients that beans have a very tough skin that can be need to get rid of the tough outer skin. allow it to survive periods of extreme drought. Alfalfa became part of the human diet Sprouting at home on a wide scale in the 1970s, when many people began to enjoy alfalfa sprouts. Today, alfalfa sprouts are sold in most grocery stores.

Preparation Tips Alfalfa sprouts should be washed thoroughly before they are eaten. Buy sprouts that look healthy and green. Avoid those that are off-color, smell moldy, or look soggy. They can be kept for about a week in the refrig- erator (see sidebar: Is It Safe to Eat Raw Sprouts? this page). 326 Part II: Encyclopedia of Foods

Serving Suggestions The seeds are about one-quarter to one-half Middle East, they are mashed and used as the Broad beans are starchy and strong-flavored an inch in diameter and can be buff-col- main ingredient in , a thick sauce and are great puréed or mashed and in salads. ored, yellow, brown, black, or green. The made with lemon juice, olive oil, and sesame In Italy, broad beans are combined with other plant’s young, green pods and sprouts can seed paste. Hummus is becoming a popular strong-flavored ingredients, and in France also be eaten. dish in the United States. , a Middle they are considered a good cocktail food. Like many legumes, chickpeas are an Eastern croquette, is another dish that draws A simple but elegant serving suggestion excellent source of fiber. In addition, they on the chickpea as its main ingredient. In the is to add a little butter to the cooked beans are a good source of magnesium. Mediterranean region, chickpeas are added and a sprinkle of salt and pepper to taste and to Spanish stews and Italian minestrone soups. then serve topped with chopped parsley. Preparation Tips Chickpeas are available at most grocery stores both canned and dried. They can be eaten Common Beans Chickpeas (Garbanzo Beans) fresh, fried, roasted, or boiled. Generally, Beans provide a good source of dietary fiber. Botanical and archeological evidence reveals chickpeas should be soaked overnight before Beans or peas, eaten together or at separate that chickpea plants were first domesticat- cooking, which is usually done by boiling meals, form a high-quality protein essen- ed in the Middle East in ancient times. them. Dried chickpeas may take as long as tially equivalent to that from animal sources. Today, however, India supplies 80 to 90 2 hours before they are soft and ready to eat. (For more information on green beans, also percent of the world’s supply of chickpeas. A pressure cooker is also an option and can known as snap or string beans, see page 257.) The many names that chickpeas go by reduce cooking time by half. Common beans originated in Central are a nod to the many regions of the world America, where archaeological remains of where they are now grown and eaten. In Serving Suggestions these beans, found in association with the India, they are referred to as Bengal gram. Chickpeas have a mild, slightly nutty flavor remains of maize and squash, have been In Spanish-speaking countries, they are gar- and a firm texture. They can be used in appe- carbon dated to more than 7,000 years of banzo. The Arab world refers to them as tizers, salads, soups, or main dishes. Flour existence. Columbus and subsequent hamaz (or hummus), and in Ethiopia they made from ground chickpeas can be made Spanish and Portuguese explorers carried are called shimbra. into breads or used as batter for deep-fat fry- beans back to Europe and eventually intro- The plants grow in tropical to temperate ing. They also can be combined with pasta duced them throughout Asia and Africa. regions and reach about 2 feet in height. or simply served by themselves. Sometimes A few of the most familiar beans are Plants bear inflated inch-long pods enclos- they are served roasted and salted like peanuts. described here. ing one or two irregularly shaped seeds. They are part of cuisine worldwide. In the

Black Beans Many people have become acquainted with black beans after eating at Mexican restau- rants, where they are served boiled or refried. Also known as turtle beans, black beans are a common part of the cuisine throughout Central and South America, the Caribbean, and the southern United States. As their name indicates, they have a completely black skin. They have a mild, somewhat sweet taste. Black beans are an excellent source of folate and a good source of iron, magnesium, Broad beans (fava beans) Chickpeas (garbanzo beans) phosphorus, potassium, and thiamin. High-Protein Foods 327

Preparation Tips WHY DO BEANS CAUSE GASSINESS? Presoak beans. Black beans are relatively thin-skinned and cook quickly (about 30 Beans do cause flatulence in many persons who eat them. The gassiness is the minutes) if you want to keep them some- result of fermentation of the seeds’ complex sugars, or oligosaccharides, by bacteria what firm. For soups and stews, they may in the large intestine. Persons who eat beans frequently find that they do not need to be boiled for 1 1/2 hours or longer. develop gas as much. To reduce the flatulence effect, try these strategies: Serving Suggestions • The flatulence-producing effect of beans can be further reduced by changing Black beans are a delicious dish all by them- the water several times during soaking and during cooking and by simmering the selves, served with a dollop of low-fat sour beans slowly until they are tender. cream and bits of diced avocado or guacamole. • If a recipe calls for salt, lemon juice, vinegar, or tomatoes, these ingredients They are also often stewed, accompanied by should be added near the end of cooking because acidic ingredients stop the rice. They are the key ingredient in frijoles, process by which legumes absorb liquid and soften. refritos, or refried beans (but go easy on the • Use commercially available products that can be added to dishes before fat), and they are the star of black bean soup. serving. These products contain an enzyme that breaks down the complex sugars before they start causing problems. Cranberry Beans Cranberry beans are about a half-inch long bean: the red kidney bean, which has a and can be baked, puréed, or refried. and are brownish with pink splotches that deep-red color and a full flavor. Cannellini beans can be added to salads or disappear when cooked. Cranberry beans Another type of kidney bean is the flag- soups. Flageolets are often served in a have a nutty flavor. Their creamy, red- eolet; its seeds are small, thin, and pale-green. white sauce seasoned with shallots, thyme, streaked flesh has a smooth texture. Mainly available dried, canned, or frozen in bay leaf, and clove. In this way, they are Nutritionally speaking, cranberry beans the United States, flageolets are more pop- said to be served “French style.” In France, are an excellent source of folate and a good ular in Europe. The cannellini bean is they also may be served with a roast leg of source of iron, magnesium, phosphorus, another type of kidney bean. It is large and lamb. potassium, and copper. white and has a more delicate flavor than the red kidney bean. Preparation Tips Kidney beans are an excellent source of Pinto Beans Presoak beans. Cranberry beans can be sub- folic acid and a good source of iron, mag- Pinto means “painted” in Spanish. It is an stituted in any recipe that calls for red beans nesium, phosphorus, potassium, copper, apt word to describe this bean because they or white beans, and they can be prepared and thiamin. are pink or beige with reddish brown spots like pinto beans (simmering in water, cov- and streaks. Pinto beans are popular in the ered, for 50 to 60 minutes). Preparation Tips American Southwest and in Mexico, where Kidney beans commonly are canned. If they are an essential part of everyday cuisine. Serving Suggestions you choose to use fresh beans instead of From a nutrition perspective, pinto beans Cranberry beans can be added to pasta dishes canned, prepare red kidney beans by pre- are an excellent source of folate and a good and salads. In Europe, they often are used in soaking and then simmering them in water, source of iron, magnesium, phosphorus, stews. covered, for 1 1/2 hours. Flageolets and potassium, copper, and thiamin. cannellini beans can be cooked with the Kidney Beans same method for 25 to 30 minutes. Preparation Tips As their name suggests, kidney beans are Pinto beans usually are sold dried but are kidney-shaped. They are available in an Serving Suggestions also available cooked and canned. Presoak assortment of colors. Chili lovers will read- Consider red kidney beans an all-purpose dried beans and simmer them, covered, for ily recognize the most common kidney bean. They make good additions to chili 50 to 60 minutes. 328 Part II: Encyclopedia of Foods

Serving Suggestions products. Navy beans require lengthy, slow A SEAFARING BEAN? Pinto beans are great served with rice, as cooking, which makes them excellent addi- refried beans, puréed, or in chili. tions to soups and baked dishes. Navy beans are so-named because White beans are an excellent source of they have been a common dish served White Beans iron and folate and a good source of magne- to sailors in the U.S. Navy since the White bean is a term given to varieties of sium, phosphorus, potassium, and copper. mid 1800s. Sometimes they are also beans that have light-colored seeds. There referred to as “Yankee beans.” are several varieties of white beans: Preparation Tips Marrow beans — The largest and Presoak beans. Cook them in water, cov- Dolichos Beans roundest of white beans, marrow beans are ered for marrow beans, 35 to 45 minutes; Derived from the Greek word dolikhos, often grown in the eastern United States. for Great Northern, 1 to 1 1/2 hours; and meaning long or elongated, the general term They are creamy but firm after cooking and for navy beans, 1 1/2 to 2 hours. “dolichos beans” is used to refer to legumes usually are available as a dried bean. of the genus and the bean. Great Northern beans — Great Serving Suggestions Common beans considered dolichos beans Northern beans are smaller than marrow Mild-flavored white beans can be puréed, include the adzuki bean, the black-eyed beans and have a more delicate flavor. They baked, added to soups and stews, or com- pea, the lablab bean, and the mung bean. are typically grown in the Midwest. They bined with other vegetables and served with stand up well to baking. pasta. Navy bean soup is a hearty dish made Navy beans — Most people know these from the navy bean. Baked beans, usually Adzuki Beans (Azuki Beans) as the beans found in canned pork and bean made of navy beans, are enjoyed cold or hot. Adzuki beans have been cultivated and enjoyed for many centuries in Asia. The Chinese have attributed mystical power to Slow cooking with molasses gives “white” navy beans their color. these beans and believe that they bring good luck. This is one reason they are a part of many foods used at celebrations. The bean has a rich, somewhat sweet flavor. It has a reddish color. The plant that bears adzuki beans has 5-inch-long cylin- drical pods that contain 4 to 12 oblong seeds with flat ends. Adzuki beans are usually sold dried, but they also may be sold as young pods that are eaten like green beans. Adzuki beans are an excellent source of folate and a good source of iron, magnesium, phosphorus, potassium, zinc, and copper.

Preparation Tips Presoak dried beans. Simmer in water, covered, for 30 to 40 minutes.

Serving Suggestions Adzuki beans have a mild, delicate flavor and grainy texture. Sometimes they are eaten with rice. However, they are often High-Protein Foods 329

made into a flour or paste, which is used Lablab (Hyacinth Bean) Mung Bean in desserts or candies. Combined with Although grown in the United States mainly Although its name suggests Chinese or sugar, water, starch, plant gums, and other as an ornamental plant, the lablab is a pop- Asian cuisine, the mung bean has been ingredients, adzuki beans are used as a filling ular food in Africa, Asia, and Central and grown in India for centuries. India is still for bread, steamed cakes, and dumplings. South America. Seeds are less than a half- one of the leading producers of this legume. In addition, they can be puffed like corn inch long. Their color ranges from white Mung beans are also grown in the United or sprouted. Adzuki beans may be roasted to brown, red, and black. The plant itself States, where they are sometimes referred to to make a substitute for coffee. grows as a vine, with large broad leaves. as a “chickasaw pea.” Sometimes this bean Lablab is an excellent source of iron and is also known as green gram, golden gram, magnesium and a good source of phos- and chop suey bean (mung bean sprouts are Black-Eyed Peas phorus, zinc, copper, and thiamin. an important ingredient in this dish). The black-eyed pea has many names, includ- Mung bean seeds can be green (the ing the cowpea, callivance, cherry bean, frijol, Preparation Tips most common), yellow, brown, or mottled China pea, and Indian pea. It gets its name Lablab pods can be eaten fresh. Dried black. The seeds themselves are tiny — from the circular black hilum, or “eye,” on beans can be prepared in the same way as about one-eighth inch in diameter. the seed’s inner curve, where it is attached other legumes. Nutritionally speaking, the mung bean to the pod. The hilum may also be brown, seed is an excellent source of folic acid and red, or yellow. The seeds can be wrinkled Serving Suggestions a good source of magnesium, phosphorus, or smooth and range in shape from round Lablab sprouts can be eaten. Often, how- and thiamin. to kidney-shaped. The plant that bears ever, lablab seeds are ground into flour and black-eyed peas is grown in warm regions of used to make bread or an oatmeal-like dish. Preparation Tips the world and can grow to 3 feet in height. In India, lablab seeds are dried, split, and Mung beans are available as dried beans or as Black-eyed peas are an excellent source then cooked. sprouts. Wash sprouts thoroughly before use. of folate and a good source of magnesium and potassium. Adzuki Lablab Preparation Tips Because black-eyed peas have thin skins, presoaking is optional. Soaked or unsoaked versions of fresh and dried black-eyed peas cook in about 30 to 60 minutes, covered, over low heat. Black-eyed peas are also available frozen and canned.

Serving Suggestions Mung Black-eyed peas Black-eyed peas can be used to make soups, salads, fritters, and casseroles and are often served with meat. They are the key ingre- dient in the Southern dish called “Hoppin’ John,” which consists of black-eyed peas cooked with salt pork and seasonings and served with rice. According to southern U.S. tradition, eating black-eyed peas on New Year’s Day brings good luck for the year. Dolichos bean varieties 330 Part II: Encyclopedia of Foods

Lentils

Beans do not need to be soaked before cook- Lima beans are a good source of iron, ing. Whole beans cook in about an hour. magnesium, phosphorus, and potassium.

Serving Suggestions Preparation Tips Mung bean sprouts can be used fresh in sal- Fordhook and baby lima beans are sometimes ads or stir-fried with vegetables, noodles, available fresh in their pods. Immature and meat, poultry, seafood, or tofu. lima beans can be eaten fresh with or with- Beans can be ground into flour to make out the pods. Although mature pods are noodles (called bean threads or cellophane too tough to be edible, the seeds are avail- noodles because of their thinness and trans- able year-round in frozen, canned, and parent appearance) or candy. Puréed mung washed before cooking to remove dirt, dust, dried forms that are usually labeled accord- beans may be used to fill breads and pas- and, possibly, tiny stones. ing to size rather than botanical variety. tries. They are also used to make moog dal, Presoak dried beans, then simmer in water, an Indian spread eaten with rice or bread. Serving Suggestions covered, for 60 to 90 minutes. Because lentils do not hold their shape well, Unlike many other types of beans, lima they are popularly used to make soups and beans can be easily overcooked; they quickly Lentil stews. They also can be added to salads or become mushy if cooked longer than nec- The lentil was probably one of the earliest mixed with grains to make breads and cakes. essary to make them soft. legumes to be domesticated. Now culti- Lentils are particularly popular in India, vated in many parts of the world, the lentil where they are frequently made into a spicy Serving Suggestions is known as ads in Arabic, merimek in dish called dal. Dal is made with lentils, The taste of cooked lima beans is starchy but Turkey, messer in Ethiopia, heramame in tomatoes, onions, and other seasonings. Dal delicate. They can be boiled and served whole Japan, and masoor, dal, or gram in India, also can be made from many other legumes. or mashed, or they can be added to soups and which is now the leading producer. salads. In succotash, a traditional Southern This bushy plant reaches a maximum dish that includes peppers, tomatoes, and of 2 feet in height. The pods are short, flat, Lima Beans corn, lima beans are the main ingredient. and oblong. Seeds can be red, orange, Lima beans were originally cultivated in yellow, brown, or green. The seeds are South America, from where they were classified as large (macrospermae) or small brought to Europe, Asia, and Africa by Peanuts (microspermae), with each type contain- European explorers. In the southern United Despite their name, peanuts are not nuts ing dozens of varieties. States, lima beans are called butter beans, at all, but the seeds of a legume. They are Lentils, like many legumes, are an excel- and the mottled purple varieties are called commonly thought of as nuts because of lent source of folate and a good source of calico or speckled butter beans. Lima beans potassium, iron, and phosphorus. also may be referred to as Madagascar beans. plants bear flat, oblong pods Preparation Tips about 2 to 4 inches in length that contain Lentils are available in a variety of forms. two to four smooth, kidney-shaped seeds. They can be purchased whole, husked, and There are numerous varieties of lima beans, split like peas. They cook quickly and, thus, and their seeds vary in size and color. The dried lentils do not need to be soaked before commonly sold seeds are pale green, but preparation. Different varieties call for dif- purple, red, brown, black, and mottled ones ferent cooking times — from 5 minutes for are also available. The two most common Lima beans yellow lentils to 30 minutes for brown or varieties are the Fordhook and the baby lima, green lentils. Lentils should always be which is smaller and milder. High-Protein Foods 331

how they are used and because of their nut- Preparation Tips like shells. The “shells,” however, are actu- Peanuts are available in a variety of forms, ally the fibrous seed pods of a legume, including raw, dry-roasted or honey- encasing one to three seeds wrapped in an roasted, salted or unsalted, shelled or edible, papery thin seed coat. These seed unshelled, peeled or unpeeled, whole or pods are easy to crack and range from less chopped, and as peanut butter. The than an inch to about 2 inches long and young pods, leaves, and plant tips can be have the same contours as the round seeds cooked and eaten in the same manner as underneath. a green vegetable. Unshelled peanuts can Peanuts Peanut plants are separated into either be refrigerated in an airtight container for bunch or runner types. The bunch type up to 6 months, and shelled peanuts for bears seed pods close to the base of the up to 3 months. Peanuts also can be plant, whereas the runner type has seed cooked, a process that generally takes pods scattered along the branches. Runner about 30 minutes. types were introduced in the 1970s and are a vegetable in African, Indian, South now more popular than bunch types, prob- Serving Suggestions American, and Asian cooking. Peanuts can ably because runner peanuts are primarily Although peanuts are usually consumed as be cooked with fish, meat, and poultry and used to make peanut butter, for which half a snack, turned into peanut butter, or used used to flavor sauces, soups, salads, and of all peanuts are produced. to make candy or baked goods in the desserts. Peanut soup, a southern U.S. Spanish peanuts — a bunch-type United States, they are frequently used as favorite, is a creamy, spicy-hot dish. peanut with small, round seeds covered by a reddish brown skin — are usually roasted, salted, and vacuum-packed. Virginia Peanut butter — not just for sandwiches peanuts, which can be a runner or a bunch plant, are larger and more oval and are usually sold roasted in the shell. Peanuts contain quite a bit of fat, but the fat in them is primarily monounsaturated fat. Peanuts are an excellent source of mag- nesium, phosphorus, zinc, copper, niacin, and folate and a good source of iron. George Washington Carver, an African- American botanist who worked in the late 19th century, is well known as the “Father of the Peanut Industry” for having inge- niously developed more than 300 uses for the peanut, including as an ingredient in shoe polish, soap, bleach, medicine, ink, paint, and ice cream. In 1890, an American physician invented what we now know as peanut butter to provide an easily digestible, nutritious food for his elderly patients. However, long before this, other cultures made similar edible paste from peanuts. 332 Part II: Encyclopedia of Foods

Peas way as green beans. Many Asian dishes call beans are an excellent source of a variety of Like peanuts, peas may not be immedi- for them as a key ingredient. nutrients, including iron, vitamin B6, and ately recognizable as a legume, because they To shell fresh peas (usually green peas phosphorus, and a good source of potassi- are marketed and consumed as a vegetable. or English peas), use the same stringing tech- um and calcium. Also, they are rich in the But appearances are deceiving because, like nique on only one side of the pod, then use phytochemicals called isoflavones. other legumes, peas are an excellent source your thumb to push out the peas. Rinse Soybeans are usually processed into of protein. A serving of peas (about 3/4 thoroughly. When buying fresh peas, look other products. For example, soy oil is used of a cup) contains as much protein as a for bright-green, smooth, uniform pods that to make ink for newspapers. Soybean prod- tablespoon of peanut butter, but with far are free of spots, dryness, or other blight. ucts are added to a variety of foods during less fat. processing. Many foods, though, are made The pea is an annual plant that grows Serving Suggestions almost entirely from soy (see sidebar: “Soy” from 1 to 5 feet high. It requires a cool, Peas can be added to meals in a variety of Many Products to Choose From, page 333). relatively humid climate. There are more ways. They can be braised, boiled, steamed, For cultures in which soy is the main than 1,000 different types of peas. Different or stir-fried and added to pasta dishes and source of protein, rates of cardiovascular plants produce smooth-seeded peas, wrin- casseroles. Pea pods can be substituted in disease and some kinds of cancers are rela- kled-seeded peas, field peas, snow peas, and any recipe that calls for green beans. tively low. Researchers are also looking into sugar snap peas. Raw, fresh peas, although difficult to whether soy plays a role in preventing osteo- Smooth-seeded peas are commonly find, are tasty additions to salads. So are porosis and easing hot flashes associated sold frozen, whereas wrinkled-seeded peas snow peas and sugar snap peas. Fresh and with menopause. Some studies suggest are used for canning because they are frozen peas should be cooked only briefly there may be a link (see Chapter 2 sidebar: sweeter. Field peas are grown mainly for to preserve their color and flavor. Soy What? page 34). drying. Snow peas and sugar snap peas Although it may be too early to make are grown for their edible crisp, sweet pods. specific health claims for soy, there is Peas are a good source of iron. Soybeans evidence that adding soy to your diet makes If the only soy in your diet comes from the good nutritional sense. And, you may just Preparation Tips soy sauce you sprinkle on chow mein, you discover a whole new range of healthful Peas are available fresh, canned, frozen, or may be missing out on more than just a food products to enjoy. dried. Dried peas, which can be yellow or tasty and versatile food. Soy is an inex- green, are sold whole. Or, they may be split. pensive way to add protein to your diet and Preparation Tips Whole dried peas need to be soaked before may also help reduce fat when substituted Generally, the soybeans now being incorpo- cooking and may take up to 1 to 2 hours to for meat in traditional dishes. rated into food are already processed, such as become soft. Split dried peas do not need Soy products come from the soybean, a the soybean oil in margarines and salad dress- to be soaked; however, they do not hold legume native to northern China. The ings and the soy protein in baby formula and their shape during cooking and so are gen- United States now produces much of the meat substitutes. Or, they may already be erally used for sauces and soups. A familiar world’s soybeans. There are more than incorporated into food products, such as tofu. dish made of split peas is, of course, split 1,000 varieties of soybeans. They range in Dried soybeans are often available at health pea soup. Snow peas and sugar snap peas size from a pea to a cherry. Colors include food stores. They need to be soaked before are usually sold fresh. Before eating, rinse red, yellow, green, brown, and black. The cooking to soften them. They are usually them off and then cut the top from a snow protein in soy is a “complete” protein — simmered, sometimes up to 9 hours, before pea pod. Remove the string from both sides the most complete you can get from veg- they are softened enough to eat. Fresh and of a sugar snap pea’s seams by pulling the etable sources — and just as good nutri- frozen soybeans are now appearing in markets. attached fibrous string upward from the tionally as animal protein. In fact, there is Many cooks recommend cooking soybeans bottom. Although they are delicious raw, more protein in 1 cup of soybeans than in with full-flavored items because they are rather pea pods also can be cooked in the same 3 ounces of cooked meat. In addition, soy- flavorless by themselves. High-Protein Foods 333

Serving Suggestions “SOY” MANY PRODUCTS TO CHOOSE FROM Although Americans generally eat soy as part of other products, soybeans can be eaten Soybean-based products take many forms. Besides oil that is pressed from soy- fresh, roasted, ground into flour, or pressed beans, soy food products include the following: into oil. The Chinese first invented soy Miso — Miso is a salty, strong-flavored paste made by fermenting soybean sauce, then the Japanese borrowed the meal and a grain, such as rice or wheat. It is used as a flavor enhancer and thicken- process to make their own sweeter version. ing agent in many Asian dishes. Colors range from light yellow to dark orange, Dark and light varieties are available. Serve depending on the type of soybean used to make the miso. dark soy sauce with red meat and light soy Soy flour — Many prepared foods include soy flour, which can be made from sauce with chicken or seafood. Because of its whole soybeans or soybean meal. high sodium level, it should be used spar- Soy nuts — Roasted soybeans, commonly eaten as a snack. ingly if you are watching your salt intake. Soy sauce — Another product made from fermented soybeans, soy sauce is an Tofu, made from coagulating soy milk essential condiment and cooking ingredient in Asian cuisine. To make soy sauce, until it forms curds, is available in soft, firm, soybeans or soy meal is mixed with ground wheat. Fermentation may take 1 to 3 and extra-firm consistencies, depending on months. how much liquid was left in the pressed Soybean sprouts — As the name suggests, these are germinated soybeans. curds. Tofu can be used in salads, soups, They are used in salads and as a garnish. and stir-fried dishes. Soybean milk — Soybean milk is made from soybeans that are soaked, ground, heated, and then filtered. Soy milk is a part of many baby formulas for infants who are lactose-intolerant. Soy milk can be drunk as a beverage. Dried soy milk is sometimes added to products such as ice cream. Nuts and Seeds Tempeh — An essential component in Indonesian cooking, tempeh is a meat Nuts are high in fat and calories, but taken substitute that is made from soybeans that are soaked, dehulled, cooked, and then in moderation they can be part of a health- fermented. Tempeh can be formed or made into patties. Tempeh is available in ful diet. Nuts are not only flavorful, but, the United States in health food stores. ounce for ounce, also full of nutrients. Tofu — Made by coagulating the protein from soy beans, tofu is a high-protein Most nuts are seeds or the dried fruit curd that is used in many Asian dishes. Tofu is sold in blocks and is often used in from trees. Peanuts, which are commonly place of meat. It generally has a spongy texture. It can be cooked in a variety of thought of as nuts, are actually legumes. They ways to make dressings, dips, and shakes. It picks up the flavor of marinades and belong to the same family as peas and beans. thus will taste like meat in many dishes. The word “nut” can be confusing. The Yuba — A product Common soybean term originally referred to an edible kernel made of the protein-rich skin that forms on the top products, such as surrounded by a hard shell. In its most soy milk, tofu, and scientific definition, the term now refers to of soybean milk when heated fresh soybeans a single-seed fruit with the seed surrounded just to boiling, yuba has by a dry, tough fruit. This definition works a stringy, chewy texture. for hazelnuts, beechnuts, and chestnuts, It is made of protein but it does not “fit” almonds and and oil and is often (because their surrounding fruits are used to produce theoretically edible) or peanuts (which are imitation legumes). Adding to the confusion, Brazil meat products. nuts and pine nuts are not nuts, either. They are actually seeds, and sunflower seeds are actually fruits. 334 Part II: Encyclopedia of Foods

Nuts are a versatile food. They can be for whole, unbroken shells. To ensure max- century, cross-breeding among sweet eaten fresh, cooked, and, sometimes, with imal freshness, look for nuts that are vacuum- almonds created new varieties that include their shell. They are available whole or sealed in bags, jars, or other containers. the California, Mission, Price, Carmel, and chopped, salted and unsalted. In addition, the (the most popular variety products made from them include butters, Storage today). Since then, approximately 30 addi- oils, and spreads. Because of their high fat content, nuts and tional varieties have been developed and seeds should be stored in dark, cool, dry are grown commercially. Nutrition conditions in closed glass or plastic con- Nutritionally, almonds have more The protein in nuts and seeds lacks an tainers to prevent rancidity. Unshelled nuts calcium than any other nut and are an excel- essential amino acid called lysine, which keep better than shelled nuts, which can lent source of iron, riboflavin, and vitamin can be gained from legumes and animal become rancid in a few weeks unless frozen. E. More than 60% of the fat comes from products. Although nuts are high in calo- Most unshelled nuts will keep 2 months to monounsaturated fat. ries for their size, they are also considered a year in the refrigerator or a year or more a “nutrient-dense” food. They contain a in the freezer. Preparation Tips lot of nutrients in relation to their calories. Almonds are available whole (both shelled Nuts are also rich in different plant com- Safety Issues and unshelled), sliced, slivered, diced, and pounds. Flavonoids, for instance, are found Allergies to nuts are one of the most com- chopped. If you buy whole almonds that in all nuts. These antioxidants help reduce mon kinds of food allergies. Symptoms of are not already blanched, you need to the formation of free radicals in the body that an allergic reaction include nasal conges- blanch them yourself by pouring boiling may contribute to cancer and cardiovascu- tion, hives, itching, swelling, wheezing or water on them, draining them after a lar disease. Relative to their size, nuts are also shortness of breath, nausea, upset stomach, minute, and then pouring cold water on among the best plant sources for protein. cramps, heartburn, gas or diarrhea, light- them, draining again after a minute. After Nuts are generally high in fat. In most headedness, or fainting. If you suspect that blanching, rub off the skins. Toasting cases, more than 75 percent of their calories you have any food allergies, see an allergist almonds before adding them to dishes comes from fat (the exception being chest- for a careful evaluation. enhances their flavor and texture. nuts — only 8 percent of the calories are The following pages are an overview of from fat). But, on the plus side, it is the nuts and seeds available, along with tips to Serving Suggestions “right kind” of fat. Most of the fat in nuts include them in your meals. The mild flavor of almonds makes them a is monounsaturated and polyunsaturated, popular addition to a wide variety of dishes. with the exception of the coconut and palm They are popular as fillings and as ingredi- kernel. Unlike saturated fats (typically Almond ents in pastries and other baked goods. But found in red meats and dairy products), Although almonds are native to the warmer almonds also can be used in sauces, stuffing, these fats do not appear to increase blood regions of western Asia and northern Africa, and pasta dishes. A well-known vegetable cholesterol levels. In small amounts, they grow well in California, where 99 per- monounsaturated and polyunsaturated fats cent of domestic almonds are grown. may actually lower cholesterol levels. The almond fruit is the edible seed of Watch the salt, however. Nuts do not sweet almond trees. Almonds are teardrop- come by that naturally — it is an added fea- shaped and surrounded by a shell and an ture. If you need to limit your salt intake, outer fleshy hull. They can be either sweet look for products with no added salt. or bitter. The sweet types have a delicate yet distinctive flavor, but the bitter almond Selection is inedible in its raw form because it con- Purchase nuts with a clean, uniform appear- tains traces of the poison prussic acid, a ance. When buying nuts in the shell, look cyanide compound. During the late 19th Almonds High-Protein Foods 335

dish is green beans amandine, which essen- Although beechnuts were once used as feed rich, creamy, and sweet and is a good source tially is green beans topped with slivered for farm animals, they were also common- of phosphorus and thiamin and contains almonds. , a German candy, is ly eaten during . some calcium. This nut also has a high fat made from sweetened almond paste. content, although most of it is unsaturated. Almond oil may be added to salads, and Serving Suggestions Only after the fruits have fallen to the almond extract or essence may be used as a Beechnuts taste best roasted, a process that ground are they harvested and chopped flavoring in baked goods and drinks. mellows the flavor of these nuts. Ground open to obtain the nuts. Because the trees beechnuts also may be used as a coffee sub- grow wild in the heart of the Amazon jun- stitute. In Europe, oil is made from beech- gle, the nuts can be shipped only during the Beechnut nuts and is used for cooking. rainy season, when streams and rivers are Beech trees grow in the temperate forests navigable. Although the nuts are obtained of Europe, North America, Asia, and North only in Brazil, most are exported, and native Africa and can be up to 120 feet tall. Brazil Nut Brazilians rarely eat Brazil nuts. Beechnuts are simply the seeds (or nuts) The Brazil nut grows on an evergreen tree, The Brazil nut is also known as the para enclosed in prickly burrs that fall to the mainly along the Amazon, Orinoco, and nut, butternut, cream nut, and castanea. ground in the autumn. Beechnuts look Rio Negro rivers of South America. About Oil from the nut is used to make soap or like small chestnuts and taste like hazel- 6 inches in diameter and resembling a as an industrial lubricant. nuts. More than 10 species of beech trees coconut, the fruit of the Brazil nut tree has produce nuts. 18 to 20 nuts within its hard shell. Inside, Preparation Tips Beechnuts are an excellent source of thi- the triangular nuts are arranged like the Brazil nuts are available as raw, unshelled amin and riboflavin and a good source of wedges of an orange. It is the white kernel nuts or shelled and roasted or dry-roasted. iron. Monounsaturated and polyunsatu- inside this shell that is eaten. This kernel is Because of their high fat content, both rated fats provide more than 80% of the fat content.

Preparation Tips The thin coat surrounding each cream-col- ored nut must be removed before it is eaten.

A variety of nuts and seeds 336 Part II: Encyclopedia of Foods

burn the mouth and lips and raise blisters Chestnut trees are also long-lived. on the skin. Some trees that were grafted more than 500 Nutritionally, cashews are an excellent years ago are still alive. The trees are also source of iron, phosphorus, and zinc and adaptable to poor land. The nuts are har- a good source of riboflavin, thiamin, and vested by hand once they have fallen from potassium. The primary source of fat in the burr, the name for the spiny outer cov- Brazil nuts cashews is monounsaturated fat. ering. Trees typically start bearing nuts after about 25 years. shelled and unshelled nuts should be refrig- Preparation Tips Chestnuts can range in size from a half erated or frozen to maintain freshness. Buy Cashew nuts have a sweet, buttery flavor inch to more than an inch, depending on only vacuum-packed nuts to maintain their that is further enhanced by roasting. the variety. They have one rounded side freshness. Cashews are bought ready to use. Look for and one flat side and one rounded end and cashews sold in vacuum-packed cans to one pointed end. The roasted kernel is soft, Serving Suggestions guarantee maximal freshness. meaty, and sweet. Brazil nuts add a crunchy texture to cakes The common American chestnut, and breads. Because of their sweetness, they Serving Suggestions native to the eastern United States, once are also used in ice cream, cookies, and Although Americans view the cashew as a dominated the forests of Maine to Georgia. candies. Brazil nuts can be difficult to shell. nut for baking or dipped in chocolate for a But this tree is now nearly extinct because Keep a nutcracker handy if planning to treat, it also can be added to stir-fry dishes of a tree blight caused by a fungus. Today, serve them whole and in the shell, often a and salads. Cashews also can be made into only a small number of trees survive. tradition in many families at holidays. a delicious nut butter. Preparation Tips The most traditional use of chestnuts is to Cashew Nut Chestnut roast them whole, with shell and skin, and India is the world’s leading producer of Chestnut trees are found in Asia, Europe, to peel and eat them while they are still warm. cashew nuts, although other important pro- and North America, and their fruit has been Before roasting, cut an “x” into the flat side ducers include Mozambique, Tanzania, made popular in the lyrics of a Christmas of the nuts to prevent them from exploding. Kenya, and Brazil. carol. The trees that bear chestnuts were Chestnuts also can be boiled or steamed. Cashew trees produce a fruit-like stalk first cultivated in China about 5,000 years called the cashew apple (even though it is ago. Mount Olympus, home to the gods of Serving Suggestions the shape of a pear). Attached to the end ancient Greece, was said to have had an Use chestnuts as an ingredient in stuffing, of the cashew apple is the cashew nut, abundance of chestnut trees. casseroles, and baked goods. A glazed type which has a smooth, ash-colored outer shell. of candy (marrons glacés) is made from sug- The edible kernel of the nut varies between ared chestnuts. Ground chestnuts also can three-quarters of an inch and an inch in be used as a coffee and chocolate substitute. length. Its generic name, Anacardium, refers to a heart shape, but cashews have more of a kidney shape. Ginkgo Nut It is impossible to buy cashews in the The ginkgo nut grows on what is considered shell because the edible kernel is covered the oldest known living species of tree. It has with an inner shell, and the space between remained virtually unchanged for 250 million the inner and outer shells is filled with a years and is considered a living fossil. thick, caustic, toxic oil (related to poison The ginkgo nut is the seed of an ined- ivy). Unshelled, unroasted cashew nuts will Cashew nuts ible, apricot-like fruit that is well known High-Protein Foods 337

red shell that readily separates from the ker- nel. Nuts grow from leafy husks that open as the nut ripens. The nuts begin to drop from the trees in August. In September or October, they are swept up, washed, and then dried. They are sorted for size and then sold for processing. Hazelnuts are referred to by a variety of names, includ- ing filbert or cobnut. There are 10 major species of hazelnut trees. The most commonly grown are the Roasted chestnuts European, the American, and the Turkish hazelnut. Various hybrids are based on these types. These hybrids include the Winkler, Duchilly, and the , which is thought by many hazelnut fanciers to produce the finest nuts. for its strong, some might say offensive, From a nutrition standpoint, ginkgo Nutritionally speaking, hazelnuts are odor. Nuts borne from female trees have nuts are an excellent source of phospho- an excellent source of iron, magnesium, hard, buff-colored shells that are pointed rus, potassium, copper, thiamin, and niacin. phosphorus, potassium, and thiamin and on either end. The meat inside has the a good source of niacin. Monounsaturated same shape and color, is soft, and has a Preparation Tips fat is the primary source of fat in hazelnuts. delicate, sweet taste. Although the ginkgo Before ginkgo nuts can be consumed or tree is commonly grown in U.S. cities cooked, the hard shells must be removed. Preparation Tips because it is resistant to air pollution, many The kernels must then be soaked in hot The hazelnut kernel is sweet. It is wrapped people are unaware that it bears nuts and water to loosen the thin skins. Fresh, dried, in a thin, slightly bitter-tasting, brown skin. that they can be eaten. or canned ginkgo nuts are widely available This skin must be removed before the nuts In Asia, ginkgo nuts and the fan- in Asian grocery stores. are used. Heat the shelled nuts in a 350° shaped leaves from the tree (Ginkgo biloba Fahrenheit oven for 10 to 15 minutes until is the scientific name) have been used in Serving Suggestions the skin begins to flake. Then, wrap the traditional medicine for thousands of Ginkgo nuts can be eaten as a snack after years. Extracts and powders derived from they are roasted. They are used in many ginkgo leaves are among the top-selling Asian main dishes and desserts. Ginkgo herbal supplements sold in the United nuts are a key ingredient in an egg-custard- States, where they are promoted as being like dish called chawanmushi. a memory aid. Scientists in the United States are study- ing the efficacy of ginkgo extracts, but Hazelnut results so far have been inconclusive. The United States produces about 9,000 Additionally, because scientists do not know tons of unshelled hazelnuts, and Oregon how the extract works or its potential side and Washington account for 5 percent of effects, they are not recommending gink- the entire world’s production. The grape- go extracts be used for medicinal purposes sized nuts have a thick, woody, brownish at this time. Hazelnuts 338 Part II: Encyclopedia of Foods

warm nuts in a tea towel and rub them with fresh, dried, and canned. Fresh seeds are sweet, creamy, rich flavor of the nutmeat the towel after about 5 minutes to remove sold with the seed coat attached or removed, has acquired a “gourmet” reputation and a the skin. but both types spoil quickly. The seed coats hefty asking price. must be removed before the nut can be Macadamia nuts have the highest fat Serving Suggestions eaten. and calorie content of any nut, but they are Hazelnuts can be eaten raw or they can be an excellent source of magnesium, copper, roasted. Chopped hazelnuts add crunch Serving Suggestions and thiamin and a good source of iron and to salads, soups, sauces, breads, cakes, and Lotus seeds can be eaten raw. However, niacin. The fat in the macadamia nut is cookies. Finely ground nuts can be used most commonly, they are used in cooking. primarily monounsaturated fat. as a replacement for flour. Hazelnut paste, Or, they are candied and eaten as a snack or The tree that bears macadamia nuts was made by grinding the nuts to a fine butter added to pastries as a filling. In Asian cook- introduced to some regions of the United and mixing with sugar, is used for bakery ing, they may be stewed with poultry, added States in the 1880s. It was not until the fillings and toppings. to stir-fry meals, or cooked in water to make 1930s, however, that a real consumer audi- A fragrant oil made from pressed hazel- a dessert. ence made the macadamia industry possi- nuts adds a nutty flavor to dressings, sauces, ble. Historically, Hawaii has supplied 90 pastries, and coffee. percent of the world’s macadamia nuts. Macadamia Nut Growers in California and Florida also have Native to Australia, the macadamia tree was begun contributing to domestic produc- Lotus Seed named for the naturalist Dr. John tion. Macadamia nuts are also grown in The lotus plant and especially its flowers MacAdam. According to legend, he was Brazil, Costa Rica, Guatemala, Venezuela, have been used as a motif in the arts of the first to find the nuts edible. Jamaica, South Africa, and Samoa. the ancient cultures of India, China, and The macadamia nut is enclosed in a Egypt for centuries. Although many peo- very hard, brownish shell, and the kernel Preparation Tips ple know it is grown for its ornamental is off-white in color. Each nut is about half Because of their extremely hard shell (which flowers, the lotus plant also has edible an inch to an inch in diameter and is takes up to 300 pounds of pressure to crack) roots and seeds. The creamy seeds add a enclosed in a thin, fleshy husk. This husk and high oil content, macadamia nuts are mild flavor to cuisine in many Asian opens as the nut matures. The slightly usually sold shelled in vacuum-packed con- countries. tainers. The nuts can become rancid quick- In addition to the seeds, the roots of ly because of their high oil content. the lotus plant can be eaten. When sliced Refrigerating them, however, can extend and cooked, the light brown, starchy roots their shelf life up to 2 months. have a crisp texture. They are commonly used as a vegetable in Asian dishes. Even Serving Suggestions the leaves of the plant may be eaten. Young Macadamia nuts may be bought raw or leaves can be eaten raw. Mature leaves may roasted, plain, chocolate-covered, or salted, be used to wrap rice, meat, and fruit dishes and whole or chopped. They are great by before they are steamed. themselves as a snack. Chopped Lotus seeds are referred to by a variety macadamia nuts add a nice texture and of names. Common ones include Indian flavor to salads, rice dishes, curries, cookies, lotus, hasu, and nelumbium. Macadamia nuts cakes, candies, and ice cream. The nuts also can be ground into a creamy butter Preparation Tips and used as a spread. Oil made from the You can most readily find lotus seeds in nuts can be added to salads or used for Asian supermarkets, where they are sold cooking. High-Protein Foods 339

Pecan Nut nel wrapped in a fine brownish skin. This Belonging to the same family as walnuts, kernel has a delicate and sweet flavor, which pecan trees can be found growing wild from lends itself to desserts. Illinois to Texas and Maryland to Florida. Shelled and unshelled nuts should be In fact, more than 100 varieties of pecans kept in an airtight container in the refrig- are cultivated in the United States. erator, where they will keep for 3 months. Commercial cultivation of pecans, however, Pistachios are available year-round. is limited to warm states. Georgia produces Pecan nuts From a nutrition perspective, pistachios more than a third of the total U.S. pro- are an excellent source of iron, magnesium, duction, which totals about 200,000 tons phosphorus, potassium, and thiamin. The of unshelled pecans annually. Pistachio Nut main source of fat in pistachios is monoun- Pecans are one of the most widely Pistachio nuts grow in clusters on the pis- saturated fat. cultivated nuts in the world. The nut itself tachio tree, which grows wild throughout is elongated and wrinkled, resembling a central and western Asia and is cultivated in Preparation Tips walnut, and has a buttery flavor. The shell warmer areas of the world. Pistachios with fully closed shells are imma- surrounding pecans is shiny, brown, and The nuts are enclosed in fleshy husks. ture and should be avoided. The nuts can easily cracked. Most of the fat in pecans is The nut itself has a hard, thin, tan shell that be eaten as a snack either raw or roasted. unsaturated. In addition, pecans are an partially splits open when the nut is ripe. In addition, they can be added to puddings, excellent source of many nutrients, includ- The shells may be dyed red or blanched cakes, candies, and luncheon meats. Or, ing phosphorus, thiamin, copper, and zinc, white by distributors to hide imperfections. chopped nuts can be added to stuffing, and a good source of iron and potassium. Inside the shell is a smooth, pale-green ker- pâtés, and sauces. More than half of the fat in pecans is monounsaturated fat. Pecan pie Preparation Tips Unshelled pecans are most widely available during the autumn months, although pack- aged, shelled nuts can be found in grocery stores year-round. Tightly wrapped, unshelled nuts can be stored in a cool, dry place for up to 6 months; shelled nuts can be kept in an air- tight container in a freezer for up to 2 years.

Serving Suggestions Most people know and love pecan pie, a sugary treat popular in the South. Pecans can be eaten raw or roasted as a snack. They add a rich flavor to breads, muffins, cakes, and other baked goods or can be sprinkled on cereal or many other types of food. A candy with Southern roots is pecan praline, made from sugared pecans. Oil pressed from pecans may be used for cooking or for salads, but it is expensive. 340 Part II: Encyclopedia of Foods

Serving Suggestions kled over the tops of buns. They are also The seeds of the safflower are eaten fried used on bread, rolls, and crackers. Sesame or roasted. They are one of the primary seeds are mainly a condiment in the United ingredients in an Indian dish called chutney. States, but they can be added to stews for a The plant’s shoots are also edible and often delicate, nutlike flavor. In cuisine of Middle eaten as salad greens. Eastern countries, sesame seeds are the main ingredient, along with honey and almonds, in a confection called halvah. Ground Sesame Seed sesame seeds are also made into butter. In Sesame seeds are small, oval, and flat and the Middle East, this is called and is Pistachio nuts have a paper-thin, edible hull. They may be a popular addition to sauces and main white, yellow, brown, red, or black. dishes. Chickpeas and tahini can be com- Lighter-colored seeds are considered prefer- bined to make hummus, a popular part of able to dark seeds. . Sesame seeds are 40 to 60 percent oil Serving Suggestions by weight. They are an excellent source In Asian and , it is of iron, thiamin, riboflavin, and phos- Squash Seed common to find pistachios in meat and phorus and a good source of potassium. Cultivated worldwide, squash probably was poultry dishes as well as in pastries. , Polyunsaturated fat is the primary source first gathered by indigenous people around the popular Middle Eastern dessert made of fat. 8000 B.C., primarily for its seeds. European with the thin pastry called , contains settlers arriving in North America found it pistachios as a main ingredient, along with Preparation Tips was a common crop grown by American honey and walnuts. Available hulled, unhulled, or ground, Indians. sesame seeds have a rich, nutlike flavor Although most people are familiar with when roasted. Hulled seeds should be stored eating the flesh of squash, the seeds of Safflower Seed in the refrigerator because they quickly turn squash by themselves are both tasty and The safflower plant has been cultivated in rancid. nutritious. The most popular squash seed India, China, Persia, and Egypt for centuries eaten in the United States is the pumpkin and it was only introduced in the United Serving Suggestions seed, which is flat with one rounded end States in 1925. India still remains the As anyone who has eaten a hamburger and one end that tapers to a point. The largest producer of safflower seed. knows, sesame seeds are commonly sprin- seeds are off-white and approximately Common names for safflower seeds three-quarters of an inch long. They include safflower, false saffron, and saffron enclose a green kernel that is delicately thistle. Safflower seeds are about a quarter nutty in flavor. In Mexico, pumpkin seeds of an inch long and elongated. are known as pepitas and are popular in They are an excellent source of iron, many dishes. magnesium, thiamin, and riboflavin and a The seeds of winter squash are also good source of potassium and niacin. commonly eaten. The plants are harvested when the fruits and, hence, the seeds are Preparation Tips fully ripe. Summer squash, in contrast, is Safflower seeds are enclosed in a fibrous eaten before it and its seeds are fully ripe. seed coat that must be removed before they Seeds from , buttercup squash, can be eaten or pressed for oil. Up to 40 Sesame seeds and are also edible. The percent of the weight of the seeds is oil. seeds are a healthful addition to your diet, High-Protein Foods 341

being an excellent source of iron, phos- Serving Suggestions phorus, and potassium and a good source Sunflower seeds can be eaten raw, roasted, of thiamin and riboflavin. A little less than and salted or unsalted and are terrific snacks half the fat comes from polyunsaturated fat. by themselves. They also are excellent addi- tions to salads, stuffing, or yogurt. Ground Preparation Tips seeds can be combined with flour to make Squash and pumpkin seeds are sold plain breads, as is done in Portugal and Russia. or salted, dried or roasted, unhulled or The seeds also can be roasted to make a hulled. You also can make your own snack coffee-like drink. A note to cooks: the when hollowing out your Halloween jack- seeds may turn green when cooked. o’-lantern or cooking your winter squash. Sunflower seeds Scoop out the seeds, rinse them, dry them, and then toast them in the oven until they Walnut are golden brown. Soaking them in salt nutrients, including folic acid, niacin, potas- Walnut is the common name for about 20 water before baking adds flavor. sium, and zinc. They are also high in fiber. species of deciduous trees that include the Sunflower seeds are best kept in a cool, dry hickory and pecan tree. The two most Serving Suggestions place. If shelled, they should be stored in common species are the black walnut and the Seeds can be added to salads, sauces, and the refrigerator to prevent rancidity. English, also known as the Persian, walnut. pasta dishes to add a crunchy texture or to The fleshy green fruit of the black soups for additional texture. Preparation Tips walnut encapsulates the nut and cushions Sunflower seeds usually are shelled before it when it falls from the tree. Effort is they are added to dishes. Shelling by hand required to pry the edible kernel from the Sunflower Seed can be difficult, although soaking helps. nut’s thick, woody shell. The inside of the With more than a hundred species, the sun- Most people simply buy commercially fruit may stain your hands. flower genus is thought to be native to shelled sunflower seeds. either western North America or South America, although it now grows worldwide. The United States and the former coun- tries of the Soviet Union are among the largest producers of sunflower seeds. Sunflower seeds are about a quarter of an inch long, angular, and grayish green, tan, or black. They are enclosed in thin shells. Often, these shells are striped in black and white. Two main varieties of sun- flower are cultivated commercially. The Russian variety is grown mainly for oil because the seeds contain more than 40 percent oil by weight. The North American variety has larger seeds and is grown for human consumption and for bird food. Although high in calories and fat, sun- Roasted seeds from flower seeds contain mostly unsaturated squash are also edible. fat. In addition, they are a rich source of 342 Part II: Encyclopedia of Foods

The kernel of the English walnut, be difficult, but commercially shelled however, is more easily removed from its walnuts are readily available. Toasting wal- shell, which is generally thinner and easier nuts enhances their flavor, helps maintain to crack. In addition, the husks of English crispness, and makes them easier to chop. walnuts separate when the fruit is mature, allowing the nut to drop out. Partly for Serving Suggestions these reasons, the English walnut is the Walnuts are a versatile cooking ingredient more commercially cultivated species. that can be added to salads, pilafs, cookies, Nutritionally, walnuts are an excel- muffins, breads, cakes, and ice cream. lent source of phosphorus, zinc, copper, Walnuts Whole young nuts can be pickled in vine- and thiamin and a good source of iron gar. Walnuts also can be pressed to make an and potassium. More than 70 percent of oil that is typically used in salads. the fat comes from polyunsaturated fat. be plump, meaty, and crisp. Unshelled Walnuts also have a variety of nonculi- walnuts can be stored in a cool, dry place for nary uses. The shells are used as an anti- Preparation Tips up to 3 months. Shelled kernels can be skid agent for tires and as blasting grit. Walnuts purchased in the shell should be refrigerated in a tightly covered container Ground nutshells are sometimes added to free of cracks or holes. Shelled nuts should for up to 6 months. Shelling walnuts can commercial spices as a filler.

The traditional Waldorf salad is made with walnuts.

This Page Intentionally Left Blank 345 Dairy Foods

Includes: Milk, Yogurt, and Cheese

ilk is a bundle of nutrients, all contained in a nondescript white liquid. MAlthough milk’s presence as a beverage at meals may not be as popular as it used to be, milk is used in many products that are consumed through- out the day. On the Food Guide Pyramid, milk and dairy products are placed near the top because, although they are part of a healthful diet, they should be consumed in moderation. Adults should consume 2 serv- ings of low-fat or nonfat dairy products daily; 1 serving equals 1 cup of milk or yogurt or 1 1/2 ounces of cheese. Children and pregnant or lactating women should add an extra serving each day. Milk and other dairy foods are rich in calcium, a mineral important for developing strong bones and teeth and for nerve transmission. They are also an important source of many vitamins and minerals. Large quan- tities of these foods, however, are not needed to ensure that you are getting adequate amounts of these nutrients. Just three 8-ounce glasses of skim milk, for example, provide nearly all of the calcium you need each day.

Some people do not include enough Another reason people do not consume and nonfat versions. The cornucopia of dairy foods in their diets. One reason is dairy products is the growing consumption dairy products includes the following: the mistaken belief that all dairy products of soda pop. The average American drinks Fluid milk — Although cow’s milk is are high in fat. Some are, but there is an about a half gallon of milk a week but, in generally consumed in the United States, abundance of low-fat and nonfat dairy comparison, about 11 cans — or a gallon other cultures use milk from goats, camels, products, from milk to yogurt to cheese. — of soda pop a week. Taking calcium sup- llamas, reindeer, sheep, and water buffalo. Other people do not consume dairy plements or eating calcium-enriched food Milk is a staple in diets worldwide. foods because of intolerance to milk sugar can help you obtain needed calcium, but dairy Dried and concentrated milk — or allergy to milk proteins. However, those foods are an easy way to get the calcium and These products include powdered milk, with intolerance to milk often do not need other essential nutrients you need. evaporated milk, and condensed milk. to follow a diet that is completely milk-free Cheese — Cheese is made by coagu- (see sidebar: Lactose Intolerance, page 347). Basics lating and draining milk or cream or a com- People with allergy to milk must avoid dairy Milk can be consumed in its fluid form, in bination of both. foods and may want to get help with adjust- a more solid form (such as yogurt), as cheese, Yogurt — Yogurt is made by adding ing their diets to ensure nutritional ade- or as a major ingredient that is added to bacteria to milk to ferment it. quacy (see sidebar: Milk Allergy: Hidden other foods. Dairy cases now abound with Ice cream and other dairy desserts — Ingredients, page 349). milk-based products and their reduced-fat Ice cream and other frozen desserts are 346 Part II: Encyclopedia of Foods

simply milk or cream to which sugar, fla- Pasteurization kills bacteria that have Nutrition vorings, and, often, eggs have been added. been responsible for major plagues such as Milk and dairy products provide many of Cream and sour cream — Cream is the tuberculosis, polio, scarlet fever, and typhoid the key nutrients needed daily, particularly fat that rises to the top of the surface in fever. It is also advantageous because it calcium (for more specific information, refer unprocessed milk. Sour cream is simply cream destroys many of the bacteria that cause to milk in the nutrient table on page 472). that has been fermented or thickened. The spoilage and many of the enzymes that pro- Milk and dairy products also supply cream is usually “soured” by adding bacteria to mote rancidity. Pasteurization, therefore, high-quality protein. Because of its animal it, much in the way that yogurt is created. increases both shelf life and safety of milk. source, milk protein is complete — mean- Butter — This yellowish substance is A common term that consumers see ing it provides a sufficient amount of the essentially fat that has been separated from when purchasing milk is “homogenized.” nine essential amino acids (see Chapter 2, cream. For that reason, it is discussed in Homogenization is a process introduced in Protein, page 23). Fats, Oils, & Sweeteners, page 389. the 1950s in which fat globules in the milk Dairy products are also naturally rich are broken down so they are evenly dis- in B vitamins and most of the minerals con- Processing of Milk and Milk Products persed throughout the milk. Most milk at sidered to be essential in the diet, includ- Virtually all milk and milk used in dairy the supermarket is homogenized. ing calcium, magnesium, phosphorus, zinc, products is pasteurized. Pasteurization is During homogenization, milk is forced iodine, and selenium. In addition, milk a process invented by French chemist Louis through a small opening at high pressure. also contains several vitamins and minerals Pasteur. It uses heat to destroy harmful The product has a smoother, richer texture that have been added to meet the require- bacteria in milk, but it retains the nutri- and a whiter color than nonhomogenized ments of the Food and Drug Administration. tional value of milk. milk. Low-fat and nonfat milk may be fortified with vitamin A because this fat-soluble vitamin is lost when the milk fat is removed. Vitamin D is added to all milk to help the body better use calcium. Milk also is a good source of carbohy- drates. With the exception of cheeses and butter, milk products are higher in carbo- hydrates than protein or fat. Milk’s carbo- hydrate is lactose, a sugar unique to milk that is actually two sugars (glucose and galactose) linked together. Food scientists call this type of sugar a “disaccharide.” Lactose is not as sweet as other sugars. It helps the body absorb calcium and phos- phorus and may even help in the growth of friendly bacteria needed in the intestines. In addition, galactose, one of the sugars in lactose, is a vital part of brain and nerve tissue. It is released when the body digests lactose. Lactose is a bit of a paradox, how- ever. Although it has these beneficial properties, many people have difficulty The processing of milk begins at the farm. digesting milk (see sidebar: Lactose Intolerance, page 347). Dairy Foods 347

LACTOSE INTOLERANCE

As many as 50 million Americans are estimated to have lactose See your physician to determine whether you are lactose intolerance — an inability to adequately digest ordinary intolerant. Measurement of the hydrogen in your breath amounts of dairy products such as milk and ice cream. after you have taken in lactose is a useful test because large Worldwide, nearly 70 percent of the adult population is amounts of hydrogen indicate that lactose is not being fully thought to be lactose intolerant, and the condition is very digested and that you are probably intolerant. common among American Indians and those of Asian, Persons with milk allergies should avoid milk, but those African, Hispanic, and Mediterranean descent. with lactose intolerance often do not need to follow a diet that Lactose is the sugar that is naturally present in milk and is completely lactose-free. The following suggestions may help: milk products. It must be broken down by lactase (an enzyme • Avoid eating or drinking large servings of dairy products found in the intestine) before the body can use it. If there is at one time. (Several smaller servings over the course of a not enough lactase, undigested milk sugar remains in the few hours are much easier to digest.) intestine. Bacteria in the colon then ferment this sugar. • Drink milk or eat dairy products with a meal. Gas, cramping, and diarrhea can follow. • Choose hard or aged cheeses, such as Swiss or cheddar, Most of us begin to lose intestinal lactase as we age. over fresh varieties. Hard cheeses have smaller amounts However, this occurs to varying degrees. Thus, people with of lactose and are more likely to be tolerated. lactase deficiency vary in their ability to comfortably digest • Take lactase tablets or drops, such as Lactaid or Dairy milk and milk products. Ease. These types of products contain the enzyme that breaks As obvious as the symptoms of lactose intolerance may be, down lactose, reducing the amount that your body must it is not easily diagnosed from the symptoms alone. Many digest on its own. other conditions, including stomach flu and irritable bowel For help with meal planning, you may want to see a syndrome, can cause similar symptoms. registered dietitian.

Despite all the nutrients in milk, the Selection wrapped, these foods will pick up smells in nutritional advantages of dairy products Unless dried or canned, milk and dairy prod- the refrigerator, possibly leaving them with must be weighed against the potential ucts are perishable. For that reason, most an undesirable taste. health drawbacks of two key components in have an expiration date printed on the pack- Cheeses such as cottage cheese, ricotta, milk: sodium and fat. Whole milk, cream, aging. The date often states, “Sell by . . .” and cream cheese will keep for 1 week after and cheeses contain substantial amounts of and is a good indicator of freshness. Look for the sell-by date. Soft cheeses — such as fat, especially saturated fat. These fats add the date before buying and before consum- Brie, Camembert, Muenster, and mozzarella calories and have been tied to higher cho- ing a product. Usually, dairy products will — and blue-vein cheeses can keep from 1 lesterol levels and cardiovascular disease (see keep about a week beyond that date. to 3 weeks. Semi-firm and hard cheeses, Chapter 3, Coronary Artery Disease, page such as cheddar and Monterey Jack, will 61). However, it is important to note that Storage keep as long or longer. Generally, the low-fat and nonfat milk varieties are avail- Keep milk in the coldest part of your refrig- harder the cheese, the longer it will remain able and are significantly lower in fat than erator. Avoid storing milk in the refriger- fresh when carefully stored. whole milk. In addition, depending on ator door unless it has a special compart- Shredded cheese will not keep as long how much is consumed, milk or products ment designed to keep the milk colder than because it has more surface exposed to the made from milk may be a major source of in the rest of the refrigerator. air. Soft cheese that has mold on it should sodium — a special concern for anyone Keep yogurt and fresh cheeses in air- be discarded. Firm cheese that has mold can following a low-sodium diet. tight containers in the refrigerator. Loosely sometimes be used as long as 1/2 inch to 1 348 Part II: Encyclopedia of Foods

inch of cheese near the molded spot has been stomach, cramps, heartburn, gas or diarrhea, Reduced-fat milk — Often referred to cut away and discarded. If any milk or milk light-headedness, and fainting. as two percent, this type of milk has had product has a strange odor, throw it out. It is easy to confuse a milk allergy with some milk fat removed from it. Two per- another common health concern related to cent reflects the amount of fat in the milk by Safety Issues dairy foods — lactose intolerance. Lactose weight. It does not refer to the percentage Some small markets or independent farm- intolerance (see page 347) also can lead to of calories from fat. One cup of 2 percent ers still sell raw milk. Because it has not nausea, vomiting, cramping, and diarrhea. milk has 130 calories and 5 grams of fat. been pasteurized, this milk may contain However, if you have lactose intolerance, Low-fat milk — Also known as 1 per- germs that make you ill. For that reason, you usually can eat small amounts of dairy cent milk, this type of milk contains about the sale of raw milk is often prohibited by food without problems. In contrast, a tiny 100 calories and 2.6 grams of fat in 1 cup. law, depending on location. amount of a food to which you are allergic Nonfat or skim milk — Skim milk, For some people, proteins in cow’s milk can trigger a reaction. which contains less than 0.5 percent milk may trigger allergic reactions. Whey pro- If you suspect that you have any food fat, is now more often labeled nonfat milk. teins (beta-lactoglobulin and beta-lact- allergies, see your physician. You may then It contains the same amount of nutrients, albumin) and casein are the primary pro- be referred to an allergist for a careful eval- such as calcium, as its higher fat counter- teins that trigger allergic reactions. uation. This generally includes a medical parts, but it has no fat and just 90 calories. Symptoms of a milk allergy may include history, physical examination, and skin or Buttermilk — Buttermilk was once the nasal congestion, hives, itching, swelling, blood testing. If the diagnosis is a milk aller- residue left from churning butter, but wheezing, shortness of breath, nausea, upset gy, it is essential to eliminate milk and foods today’s version is made from adding a lactic made with milk from your diet (see sidebar: acid culture to milk. The result is far less Milk Allergy: Hidden Ingredients, page 349). rich than the original “natural” buttermilk, but it still retains the thick texture and acidic tang of old. Some manufacturers Milk add flecks of butter for an authentic look or stabilizers to prevent separation. Because Milk has a wide variety of uses and thus is of its name, buttermilk may sound high one of the most basic items found in in fat. Yet, in most instances it is not. kitchens worldwide. It is consumed as a Buttermilk derives its fat content from the beverage, poured on cereals, and used in milk used to make it, and in the United many different ways in cooking. In response States low-fat or nonfat milk is used most to consumers with different nutritional often. Calories and fat in buttermilk demands, modern food science has made depend on what type of milk was used to many different types of fluid milk available. make it. Check the label for fat content. Although milk can be less inviting to Acidophilus milk — Normally killed people who are concerned with their weight during pasteurization, the healthy bacteria because of its high fat content, some types culture Lactobacillus acidophilus is reintro- of milk contain no fat at all. duced into whole, low-fat, or nonfat milk Whole milk — Containing 3 1/2 per- to create sweet acidophilus milk. In a/B cent milk fat, this type of milk is often sim- milk, both acidophilus and bifidobacteria ply labeled “milk” or “vitamin D milk” if cultures are added. Acidophilus occurs that particular vitamin has been added. Of naturally in the body and is found mainly all types of milk, whole milk is among the in the small intestine. Many factors can highest in fat and calories. One cup has 150 alter the level of this intestinal bacterium, calories and approximately 8 grams of fat. including diet, alcohol consumption, illness, Dairy Foods 349

MILK ALLERGY: HIDDEN INGREDIENTS

If you are allergic to milk, it is impor- • Luncheon meats, hot dogs, and • Lactalbumin tant to check the labels of the foods sausages • Lactoglobulin you eat. Milk or components of milk • Cream, including half-and-half, • Rennet casein are common ingredients in many dif- nondairy creamers (containing casein) • Lactose ferent foods, some of which you might • Margarine • Casein not be aware of. • Yogurt • Hydrolysates (casein hydrolysates, Foods that likely contain milk • So-called nondairy items, including milk protein hydrolysates, protein include the following: coffee lighteners, whipped toppings, hydrolysates, whey or whey protein • Butter, including artificial butter imitation cheeses, and frozen or soft- hydrolysates) flavor, butter fat, ghee, buttermilk serve dessert items. These may contain • Evaporated, dry, or milk solids • Chocolate, caramel, casein, a milk protein. • Whey • Cheese, including cream cheese, Ingredients on the label that indi- • So-called natural flavorings (check cottage cheese, and cheese curds cate milk or a dairy product is in the with manufacturer for more informa- • Simplesse (a fat substitute) product include the following: tion)

and medications. Alterations in levels can Ultrapasteurized milk (UHT) — This Flavored milks are higher in calories than sometimes lead to poor digestion, diarrhea, milk has been popular in Europe for many their unflavored counterparts. Calories and and bloating. Drinking acidophilus milk years, but it has only recently appeared in fat in flavored milk range from 150 calories products may reduce intestinal infection U.S. supermarkets. The “ultra-heat treat- and no fat for 1 cup of chocolate milk made and diarrhea and improve milk digestion ment” (UHT) sterilizes milk by quickly from skim milk to more than 210 calories and tolerance. Studies are under way to heating it, sometimes as high as 300 degrees and 8 grams of fat for 1 cup of whole evaluate whether these bacteria can help Fahrenheit, and then quickly cooling it chocolate milk. When purchasing flavored regulate blood cholesterol levels and prevent before packaging it in vacuum-packed, asep- milks, look for products that are made from cancer. Calories and fat in acidophilus milk tic containers. UHT milk can be stored skim or reduced-fat milk. Avoid those depend on what type of milk was cultured for 2 to 3 months without refrigeration, labeled “premium.” They often are made with the acidophilus bacterium. If whole until opened. Once opened, UHT milk from whole milk, which is high in fat. milk was used, for example, acidophilus- should be refrigerated and quickly con- treated milk contains the same amount of sumed. It can spoil, but unlike other milk, Preparation Tips fat and calories as whole milk. it does not curdle as a warning sign of It is easy to overcook milk when heating it. Lactose-reduced and lactose-free milk — spoilage. The ultra-heat process makes the When milk is heated to a temperature that These products are tailored to people who milk taste slightly scalded, but it is thought is too high, its proteins clump together and have trouble digesting lactose, a sugar that the treatment does not substantially curds appear in the milk. When heating found in milk. An enzyme called lactase affect the nutrient value. The amount of milk, always use low heat and stir frequently. is added during the processing of this milk. fat and calories in UHT milk depends on Using a double boiler when heating milk The result is that lactose in the milk is the type of milk from which it was made. also helps prevent overheating. reduced by at least 70 percent (lactose- Flavored milk — Flavorings, sugar, or Anyone who has ever had homemade reduced) or up to 99.9 percent (lactose-free). other sweeteners are added to fluid milk. hot cocoa knows that heated milk can Calories and fat in lactose-reduced and lac- Although some milk is flavored with straw- develop a “skin” (a thickened surface). An tose-free milk depend on what type of milk berry, vanilla, and even peanut butter easy way to prevent this is to mix a little was cultured. flavorings, chocolate is used most commonly. cornstarch into the milk before heating it. 350 Part II: Encyclopedia of Foods

Serving Suggestions and skim milk, and eventually only skim SELECTING MILK FOR Nonfat milk has the least amount of fat and milk. If you dislike skim milk, 1 percent CHILDREN calories but still provides all of milk’s nutri- or 2 percent milk is a reasonable option, ents. Many people prefer its lighter texture especially if it keeps you drinking milk. Milk recommendations for children and taste to the heaviness of whole milk. Buttermilk can be substituted for cream older than 1 year are a practical Even the staunchest fan of whole milk can in many recipes: a half cup of buttermilk concern for parents. Can everyone easily be converted to using this healthier has 1 gram of fat, but the same serving of in the family drink the same milk, alternative. Make the change gradually. light cream has 31 grams. or should you buy certain milk for Start by mixing equal parts of whole milk Whenever possible, lower the amount only the youngest members? with 2 percent milk. Then, in stepwise pro- of fat in a recipe by substituting a lower- Breast milk, of course, is recom- gression, use just 2 percent, next a combi- fat milk. A cream soup made with low-fat mended during the first year of life. nation of 2 percent and 1 percent, then just milk is just as rich tasting, especially if you If the infant is weaned during the 1 percent, then a combination of 1 percent thicken the soup with a bit of flour. A cup first year, the best alternative is to use of cocoa made with skim milk provides iron-fortified formula. Formula-fed more nutrients and fewer calories than the infants should remain on iron-forti- fied formula until 1 year of age. SOY AND RICE “MILK” average chocolate dessert, and it is just as effective for satisfying a sweet tooth. After age 1, the American Academy Nondairy beverages made from soy- of Pediatrics recommends using beans and rice are available for whole milk if the use of breast milk or formula is discontinued. Until persons who have milk allergies, are Dried & Concentrated age 2, fat should not be limited in lactose-intolerant, or prefer not to Milks eat animal products. Both soy milk an infant’s diet. and rice milk are similar in look and Dried and concentrated milks offer conve- After age 2 years, children can taste to milk and can be used for nience and increased shelf life. Such prod- begin to consume fat in moderation, many of the same purposes, such ucts also can be used in numerous recipes just as the rest of the family does. as pouring on cereal or making to give the taste of milk without all the water However, whether to use low-fat smoothies and other dairy-based volume of fluid milk. Dried and concen- milk will vary for each child. If a beverages. trated milk products include the following: child has had poor growth or a Soymilk is made from water, Powdered milk — As its name sug- chronic medical condition, discuss soybeans, malted corn and barley gests, powdered milk is milk that has had the appropriate fat content of milk extract, seaweed (used for thickening nearly all the water removed from it. — and diet in general — with the purposes), salt, and, depending on Mixing it with water (follow package direc- child’s physician. For otherwise the brand, a fat or oil. Rice milk is tions) results in fluid milk. Powdered milk healthy children older than 2 years, made from water, brown rice, salt, is usually made from skim milk because low-fat milk (skim, 1 percent, or and, depending on the brand, saf- having less fat helps the product resist ran- 2 percent) is fine — and it means flower oil and various vitamins and cidity. Recipes sometimes call for powdered you have to buy only one type of minerals. Soy and rice milks have milk to thicken sauces or to add calcium milk for the entire family. fewer calories and less fat than whole and protein to foods. Powdered milk does milk, but they have more of both not taste like fresh milk. However, its than skim milk. One cup of soymilk stability and portability make it a frequent milk forms of powdered milk are good for has about 135 calories and 5 grams ingredient in convenience foods or up to 6 months. Reseal opened packages of fat. One cup of rice milk has prepared mixes. These qualities also make and store in a cool, dark, and dry place to about 120 calories and 2 grams of fat. it an excellent choice for travelers. Opened prevent the product from absorbing packages of low-fat, nonfat, and butter- moisture in the air. All opened packages Dairy Foods 351

of dried milk keep better in the refrigerator because temperature and humidity are better controlled. Evaporated milk — Packaged in sealed cans, evaporated milk is milk from which about 60 percent of water has been evapo- rated. The milk is homogenized and packed in heat-sterilized cans that help extend shelf life. Unopened cans can be stored at room temperature for up to 6 months but should be refrigerated and used within 5 days after being opened. Evaporated milk has a slightly darker color than regular milk because it was heated during the evapora- tion process. Sweetened condensed milk — Thick and sold in sealed cans, condensed milk is often used to make desserts because it is usually sweetened. Like evaporated milk, more than half of the water in sweetened condensed milk is removed by heating it. Up to 40 to 45 percent of this product by weight is sugar. In its undiluted form, sweetened condensed milk contains nearly 13 tablespoons of sugar and 1,000 calories per cup. For that reason, it is best to eat 94 milligrams of calcium but adds only 27 cially made cream. Many types of cream small servings of desserts and dishes made calories. Many brands are fortified with are sold: with this ingredient. vitamins A and D for a nutrient bonus. Heavy cream and light whipping cream — Evaporated milk often is used in soups Heavy cream has between 36 and 40 per- and sauces for a smooth, creamy texture. cent milk fat by weight. The thickest of Preparation Tips Well chilled, it also can be whipped and the “sweet creams,” heavy cream is used Dry milk can be reconstituted according used as a dessert topping with only a tenth mainly for whipping cream and for desserts. to package directions, or it can be mixed of the calories of heavy whipped cream. A lower-fat version, with 30 to 36 percent with cool water in a blender for a more milk fat, is called light whipping cream. pleasing consistency. When using sweet- For this cream to whip properly, emulsi- ened condensed milk, cut down on the Cream and Sour Cream fiers and stabilizers are added to the cream. amount of other sugar you use in the recipe Both products double in volume when to save on calories. Cream is made from milk fat. It is extremely whipped. For this reason, whipping cream high in fat and calories, but it creates the is also called double cream. creamy, rich, indulgent taste in desserts and Light cream — Light cream contains Serving Suggestions sauces. 18 to 30 percent milk fat by weight and Nonfat dry milk can add a boost of calcium A century ago, cream was skimmed cannot be whipped. Instead of doubling to recipes for meatloaf, hot cereal, gravy, or from the top of milk that was set in a cool in size, it remains the same volume. Hence, canned cream soups. A tablespoon contains place. Today, machines separate commer- it is called single cream. Other names for 352 Part II: Encyclopedia of Foods

light cream include table cream or coffee WHAT GOES INTO YOUR COFFEE COUNTS cream, because it is often the cream used to fill coffee creamers. What goes into the brew you purchase at your local espresso bar matters. For example, Half-and-half — This is a mixture of here’s how your choice of milk affects two popular espresso-based beverages: equal parts of whole milk and light cream, homogenized to prevent separation. It con- Latte (12 ounces) Calories Fat (grams) Carbohydrates (grams) tains from 10 to 12 percent milk fat by Made with whole milk 190 11 14 weight and can be substituted in many Made with skim milk 95 0 14 recipes calling for cream. The product cuts calories and fat, but it lacks some of the Cappuccino (12 ounces) velvety qualities of heavy or light cream. Made with whole milk 155 9 11 Half-and-half commonly is added to Made with skim milk 55 0 9 coffee, although a far healthier alternative is skim milk. Sour cream — Real sour cream con- tains 18 to 20 percent milk fat by weight. gelatin are sometimes added to make sour cream. Fat-free sour cream substitute is It is created commercially by introducing cream thick and smooth, and rennet and made with the same process, and skim milk a bacterial culture to cream that converts nonfat milk solids are added to give it more is used as the base. the milk’s sugar, lactose, into lactic acid. body. Low-fat and light sour creams are Nondairy creamers and toppings — The acid gives sour cream its distinctive, both made with half-and-half according to These imitation dairy products sometimes tangy flavor. Stabilizers such as sodium the same process to create a similar product contain coconut oil, palm kernel oil, or alginate, carrageenan, locust bean gum, or with 60 percent less fat than regular sour other highly saturated and hydrogenated vegetable oils mixed with casein (a milk protein) and lactose (a milk sugar). These ingredients create a high level of saturated fat without providing any of the vitamins and minerals found in milk or cream. Fat- free and sugar-free versions of regular coffee creamers, lighteners, and nondairy whipped toppings have various amounts of sugars and fats. Pressurized whipped cream, packed in cans under pressure, uses gas to expand the cream. Aerosol dessert toppings do not contain any milk or cream.

Preparation Tips Because cream is highly perishable, it should be stored in the coolest part of the refrig- erator and used quickly. To whip cream, chill the cream thoroughly and place the beaters and bowl in the freezer for 10 min- utes before whipping. Whip at medium speed until the cream thickens. Dairy Foods 353

Serving Suggestions If substitutions leave you yearning for African camel’s milk, or the Middle Eastern Although air is added to whipped cream, the real thing, or if you eat more of the ewe’s milk is unknown and still debated. a dollop atop a special treat adds extra fat lower-fat item than you would have eaten But the results, after thousands of years, (mostly saturated): about 3 grams for 1/4 of the higher-fat ingredient, you may want remain the same: the earliest coagulating cup. Cream sauces served over pasta are to stick to the recipe and eat a smaller serv- curds of milk carried in a shepherd’s pouch also high in fat. Instead, try a vegetable- ing as an occasional indulgence. have become a tempting treat, with many rich marinara sauce. Substitute a lower-fat different types from which to choose. version of cream in recipes when possible, Cheese Cheese can be made from various milks. or use milk or yogurt. For recipes calling for Milk from cows is typically used in the sour cream, try buttermilk or yogurt. Despite the high fat content of most forms United States, but milk from sheep, goats, of cheese, cheese remains an American camels, and other animals is used worldwide. CREAM GLOSSARY favorite. Dairy cases are filled with different In fact, some of the world’s finest gourmet varieties of cheeses, and classic foods such cheeses are made from sheep’s milk. Chantilly cream — Named for as pizza, cheeseburgers, and tacos, all of No matter what type of milk is used, the the place in France where it is which use some form of cheese, guarantee process is essentially the same. The first step believed to have originated, chantilly generations of cheese lovers. is to curdle the milk, essentially causing pro- cream is made simply by adding The first cheese was said to have devel- teins in the milk to clump. Bacterial cul- sugar and vanilla to whipped cream. oped by accident, when milk was allowed tures or certain enzymes are used to curdle Clotted cream (also called to ferment. Whether the first cheese was the milk. Next, the liquid surrounding the Devonshire cream) — A sour cream formed from Mongolian yak’s milk, the curds, which is called the whey, is drained. that originated in Devonshire, England, clotted cream is thicker than regular sour cream. After being heated and cooled, the cream is skimmed and then eaten on with jam. Crème fraîche — A product that falls between fresh cream and sour cream, crème fraîche is used often in French cooking, in which it is served lightly whipped and sweetened. It is made by adding a small amount of buttermilk to cream and heating the mixture. It is then stored in a warm place until it thickens. This usually takes between 12 and 36 hours. The mixture is then refrigerated and can be kept up to a week. — A dense Russian sour cream, smetana is traditionally served on borscht and salads. It is also known by the names smitane, smatana, or sliuki. 354 Part II: Encyclopedia of Foods

Then the curds are pressed into shapes. Fresh Cheeses steps from milk. It is essentially the sepa- Salt may be added at this point. The freshly These cheeses were once made on the farm ration of milk into curds and whey. The made cheese is then allowed to age, a from surplus cream and quickly served. curds are partially drained before cottage process that develops its flavor. Other ingre- Today these cheeses are made with pas- cheese is packaged and sold. dients also may be added at this point. In teurized milk, but they still have a short Cream cheese — The mild white spread general, 11 pounds of milk are needed to shelf life and must be consumed quickly. often used for bagels, cream cheese is a make 1 pound of cheese. Knowing that, it Fresh cheeses are not allowed to ripen or better choice than butter, but it still has a lot is easy to see why cheese is dense in both ferment very long, so they have a high mois- of fat. Up to 90 percent of the calories in calories and fat. ture content, a mild flavor, and a smooth, cream cheese are from fat. One tablespoon Like any dairy product, cheese is per- creamy texture. They generally keep for 1 has about 50 calories and about 5 grams of ishable. A general rule is that the harder week after purchase or the “use by” date. fat. Even reduced-fat cream cheese is high the cheese, the longer it keeps. Categories Common types of fresh cheeses include in fat, with up to 75 percent of calories of cheese are determined by the method the following: from fat. From a calorie and fat standpoint, used to make it, the type of milk used, the Cottage cheese — Usually thought of as fat-free cream cheeses are the best choice. texture, or even the appearance of the rind. a “diet” food, cottage cheese is a healthful Farmer’s cheese — Often used in bak- This classification system groups cheeses food choice when it is made from skim or ing, farmer’s cheese is essentially cottage with common characteristics. low-fat milk. Cottage cheese is only a few cheese that has had most of the liquid

Fresh mozzarella cheese, tomato, and basil on crackers. Dairy Foods 355

pressed out of it. It is usually sold formed GOAT CHEESES as a loaf and is relatively low in fat. Mozzarella — The pizza topping of Goat’s milk has a little more choice, mozzarella is a soft, bland cheese. calcium than cow’s milk but it Unlike other fresh cheeses, mozzarella has is deficient in vitamin B12 and undergone a heating and kneading process. folate. Goat’s milk has smaller Whole-fat, skim, low-moisture, and fat- fat globules than cow’s milk, free versions of mozzarella cheese are avail- so it does not need to be able. Fresh mozzarella, sold in specialty homogenized. However, it and ethnic stores, is usually made from does need to be pasteurized for whole milk and, therefore, is higher in fat the same reasons cow’s milk than other types. should — to kill any germs Ricotta — A common ingredient in that might be harmful Italian dishes, ricotta is similar to cottage to humans. cheese but has a finer texture. Ricotta was Goat’s milk is not an acceptable alternative for persons who are lactose-intoler- once made from whey left over from mak- ant, because it contains lactose in the same percentage as cow’s milk. Nor is goat’s ing other cheeses. Today, it is made from milk or goat cheese a lower-fat alternative. Some people prefer the taste and whey and milk. texture of goat cheese, but 1 1/2 ounces of hard goat cheese has 13 grams of fat — about the same as cheese made from whole cow's milk, such as cheddar. Soft goat cheeses such as Montrachet and some types of — a salty, white Semisoft Cheeses cheese originating in Greece which can be made with goat or sheep’s milk — Semisoft cheeses are firm on the outside yet contain more moisture and are comparable to cheeses made from part-skim cow’s soft and moist on the inside. Because they milk. One and one-half ounces of feta cheese has 9 grams of fat, about the same are aged for just a few weeks, they have a amount as in an equal amount of mozzarella or Neufchâtel cheese. soft, moist texture and mild flavor. Semisoft cheeses are used widely in cooking because they melt smoothly and easily. They are also easy to slice and so are Edam — A Dutch specialty, this cheese ily sliced and can add a different twist to ordi- excellent for hors d’oeuvres or for more has a mild, buttery taste. It is often sold in nary foods, such as sandwiches. ordinary uses, such as sandwich toppings. balls or blocks coated with red wax. It is Provolone — The taste of this cheese Because these cheeses are soft, they are also available smoked. depends on its age and how it is processed. often coated with wax or another material Gouda — Another Dutch cheese, Young provolone has a mild taste and ivory to keep them intact. Some types of semi- Gouda is sold in wedges and wheels usual- color. With age, its flavor becomes stronger, soft cheeses are aged. Others are “washed” ly covered in red wax. Like other semisoft its texture drier, and its color darker. The in brine, which causes them to develop a cheeses, it has a mild flavor that becomes cheese is sometimes smoked or has had a rind on the outside. These processes also sharper as it ages. Gouda can be purchased smoke flavoring added to it. Provolone is intensify the cheese’s flavor and, in some as a smoked cheese. often sold in loaves. instances, sodium content. Jarlsberg — A Norwegian specialty, this Semisoft cheeses are generally higher in Some common types of semisoft cheeses cheese is often compared to Swiss cheese. calories and fat than soft cheeses. For exam- include: It is softer, however, and milder. Jarlsberg ple, 1 1/2 ounces of Edam or provolone Brick — The shape of this cheese is the is also typically sold in wedges. cheese has about 150 calories and about 12 origin of its name. When aged, it has an Limburger — Famed for its character- grams of fat. In contrast, the same amount assertive flavor, like cheddar cheese. When istic aroma, Limburger is one of the strongest- of cottage cheese (made with 2 percent it is young, it is mild. flavored semisoft cheeses. Limburger is eas- milk) contains about 40 calories and 1 gram 356 Part II: Encyclopedia of Foods

REDUCED-FAT AND IMITATION tain a soft, butter-like consistency at matu- Hard and Firm Cheeses CHEESES rity. These cheeses garner their characteris- This category is what most people think of tic flavor from bacteria that grow on the out- when it comes to cheese. So-named because Reduced-fat cheese usually is made side and move inward. The result is a rich, they become hardened with age, hard and from nonfat milk, but additives are creamy texture and full flavor. These cheeses firm cheeses include the well-known cheddar needed to create the creamy texture often have fewer calories than hard cheeses. and Parmesan varieties. They have a strong of full-fat versions. Imitation cheese Soft, white-rind cheeses include: flavor and are widely used in cooking. They does not necessarily mean the Brie — A cheese originating in northern are also richer in calcium than softer cheeses product contains no milk: it may France, Brie is often sold in wedges and has because more milk is used in their produc- use casein (a milk protein) and a tangy, buttery flavor. tion. However, this also means they are emulsifiers, enzymes, and artificial Camembert — Also originating in higher in fat and calories and so should be flavorings and colors. Other imita- northern France, Camembert has a velvety used in moderation in a healthful diet. tion cheeses are made from soybean texture and a soft, light-yellow interior. Hard and firm cheeses are divided into derivatives. Both reduced-fat and Camembert is often wrapped in foil and these categories: imitation cheeses can be used as you sold in wooden boxes. Hard grating cheeses — Hard grating would use regular cheese if you do cheeses include Parmesan and Romano. As not plan to cook the cheese. Both the name suggests, they are often grated reduced-fat and imitation cheeses Blue or Blue-Veined Cheeses before use, but they can be served as tend to have a denser, more rubbery Blue-veined cheeses are created by the intro- chunks. Both cheeses originated in Italy. texture when heated and may not melt duction of a blue mold into the milk before Parmesan cheese takes its name from the in the way traditional cheese does. it thickens. The blue color, however, would Parma region, where this cheese may be not appear as the characteristic blue-green aged up to 4 years. Romano cheese prob- veins in cheeses without exposure to air. ably originated in Rome. Italian versions Therefore, the cheese is pierced with steel are made from sheep’s milk; American ver- of fat. However, semisoft cheeses general- rods to let air circulate. sions, in contrast, are made from cow’s milk. ly contain less fat and calories than hard Most blue cheeses are made in the style Both types are common toppings for Italian cheeses because less milk is used to make of classic European blue cheeses. They can favorites such as spaghetti. In general, these semisoft cheeses than hard cheeses. be firm or creamy and any color from cheeses have a tangy flavor and pleasing chalk-white to golden-yellow. The flavor aroma. During production, they are heat- of these cheeses grows stronger with age. ed to set the curd and reduce moisture. Soft, White-Rind Cheeses Although these cheeses are high in fat, only Aging enhances their flavor and results in Soft, white-rind cheeses are descendents of a small amount is typically used because of their texture becoming more crumbly. natural-rind cheeses, in which gray, green, their strong flavor. Blue cheeses keep for Cheddar-type cheeses — Cheddar and even red molds are allowed to grow on 1 to 4 weeks after purchase. cheese originated in the English village of the surface of the cheese as it ripens. Most Classic or blue-veined cheeses include: Cheddar and has since been adopted by North American cheese consumers are put Gorgonzola — Sold in wheels, cheese lovers all over the world. Cheddar’s off by the colored mold growth, so the Gorgonzola is an Italian specialty. The distinct bite can range from mild to sharp, colorful natural-rind cheeses are nearly interior of the cheese is white with veins and the cheese is often seasoned with wine impossible to obtain outside of France. that are usually more green than blue. or spices. Cheddar cheese’s characteristic Soft, white-rind cheeses are readily avail- Roquefort — Named for the area in color is orange — the result of adding a able, however. Instead of allowing natural France where the cheese is said to have natural vegetable coloring called annatto mold growth, these cheeses are sprayed with originated, Roquefort has a crumbly tex- during production. Other cheddar-type white mold spores that seal the outside while ture and a sharp flavor. It is made from cheeses include Cantal, Cheshire, Gloucester, allowing the interior of the cheese to main- sheep’s milk. Wensleydale, and Leicester. Dairy Foods 357

Colby — A blander, more moist cheese MIGRAINES AND CHEESE than cheddar, Colby was developed in Wisconsin a century ago. Migraines, also called vascular foods, aged cheeses have the highest Gruyère-type cheeses — Carbon diox- headaches, are thought to involve tyramine content. The amount of ide gases trapped inside the cheese while it blood vessels in the brain, although tyramine in cheeses differs greatly is ripening create the characteristic “eyes” the exact cause is unknown. Some because of the variations in processing, of this type of cheese. The cheese usually cheeses contain a naturally occurring fermenting, aging, degradation, or is a straw-yellow color and has a mild to compound called tyramine, which, in even bacterial contamination. The rich, full flavor. susceptible people, can cause an following types of cheeses are aged Monterey Jack — A mild, light-colored increase in blood pressure, an increase or have been reported to be high in cheese, Monterey Jack also may be spiced in the size of blood vessels in the brain, tyramine and should be avoided if you up with bits of jalapeno peppers, pepper- and headache pain. For people who are susceptible to migraines or if you oni, or herbs and spices. take drugs called monoamine oxidase take MAOIs: Swiss cheese — Known for the holes inhibitors (MAOIs), avoidance of all in it, Swiss cheese is a golden-yellow cheese foods containing tyramine — includ- • Blue cheeses and has a tangy flavor. The holes in it are ing aged cheeses — is essential. • Brie caused by pockets of gas that develop when Tyramine is found naturally in • Cheddar the cheese is made. food. It is formed from the breakdown • English Stilton of protein as foods age. Few studies • Feta have measured tyramine content in • Gorgonzola Processed Cheeses cheese. However, the research that has • Mozzarella Processed cheese is the most common type been done indicates that the longer a • Muenster of cheese eaten in the United States, where cheese has aged, the greater its tyra- • Parmesan it was originally developed. In processed mine content. Compared with other • Swiss cheese, one or more types of cheese are heated (which stops the aging process) and melted. An emulsifier is then added as a The U.S. Food and Drug Administration When melting cheese, use a gradual, binding agent. Additional dairy ingredi- (FDA) closely regulates the composition of medium heat, because it can turn rubbery ents may be added, such as cream, whole processed cheese. Label terms that indi- when heated at a high temperature. or skim milk, buttermilk, or dried milk. cate you are using a processed cheese Depending on the process, other thick- include pasteurized process cheese, cheese eners or emulsifiers may be added for food, and cheese spread. Serving Suggestions firmness and smoothness. A common Because most cheese is high in fat — about type of processed cheese is American 40 percent of which is saturated — it cheese, which is usually derived from Preparation Tips should accompany other foods rather than cheddar cheese. To get the most flavor from your cheese, it be the centerpiece of a meal. Also, most Processed cheeses have a mild flavor and should be allowed to warm to room tem- cheeses are high in sodium because of the melt easily and smoothly. They have a perature. Therefore, take cheese out of the salt used for curing and flavoring. number of uses, from spreads to pasta top- refrigerator an hour in advance of when That said, the flavor and texture of cheese pings to dips. However, there are nutri- you plan to serve it. Keep the wrapper mean that large quantities are not needed to tional trade-offs. Processed cheeses are often intact so the cheese does not dry out. enjoy it. Cheese is excellent as a garnish for higher in sodium than traditional cheeses The opposite is true if you plan to grate soups and salads. Or, crumble bits of real and are somewhat lower in protein and cheese. It grates better when it is cold, and blue cheese on your salad instead of pour- other nutrients. 10 minutes in the freezer speeds the process. ing on fat-filled blue cheese dressing. The 358 Part II Encyclopedia of Foods

TRANSLATING AT THE CHEESE Today’s yogurt, however, is created in “living yogurt cultures” on the label. COUNTER a much more sophisticated manner. The Other types of yogurt are pasteurized again process starts with the milk. The type of after the cultures have sufficiently Cheese is a staple and a specialty in milk used defines the fat, calories, and, con- fermented the yogurt. This type is labeled many cultures, almost all of which sequently, the richness of the yogurt. For “heat-treated.” import cheese from one another. example, nonfat yogurt comes from nonfat Active yogurt cultures help to digest Below is a guide for determining the milk, and low-fat yogurt is derived from casein, a protein found in milk. There is origin of the milk used for various low-fat milk. also some evidence that active yogurt cheeses. The milk is then pasteurized. One of cultures replenish the “friendly” bacteria in the two milk proteins — the whey — is our intestines after the supply dwindles. Animal French Italian Spanish coagulated to create yogurt’s characteristic This decrease in bacteria happens because Cow Vache Vacca Vaca glutinous consistency, and the substance is of normal aging, illness, or use of some Sheep Brebis Pecora Oveja then homogenized and cooled. medications. Goat Chèvre Capra Cabra The true yogurt-making process then Yogurt did not attract Americans’ atten- begins with the introduction of the starter tion until the health-food movement of the bacteria cultures. In North America, the 1960s. Even now, Europeans still consume two most common bacteria strains used are 5 times as much yogurt as North Americans. result is a more authentic blue cheese taste Streptococcus thermophilus and Lactobacillus Consumption in America is growing with with less fat and fewer calories. Top pasta bulgaricus. These two types of friendly bac- the increased marketing of yogurt that has with a small serving of grated cheese, such teria change the milk’s sugar (called lactose) additional flavors added. One caution: as Romano or Parmesan, but lean heavily into lactic acid. The lactic acid is respon- added flavors can add calories and fat. on a vegetable-based sauce. Use a single slice sible for the tangy, acidic taste of yogurt. of cheese atop a veggie-filled sandwich, or The more bacterial strains used, the stronger trade the cheese for a lean slice of turkey. the acidic flavor. Preparation Tips When making nachos, sprinkle baked Some of the bacterial cultures survive Plain yogurt can be used in place of cream tortilla pieces lightly with sharp cheddar the yogurt-making process. This type of or mayonnaise in recipes, but the result will cheese and then top the chips with plenty yogurt will list “active yogurt cultures” or be less creamy and more tart. Cooking with of healthier options: vegetables, beans, and salsa. If you have a craving for pizza, make your own. Take-out pizzas, especially if ordered with extra cheese, can supply the entire day’s fat supply with one piece.

Yogurt

Yogurt is the result of milk that has been fer- mented and coagulated. Its inception, prob- ably by accident, was thought to be around 4,000 years ago when nomadic Balkan tribes stumbled on the process as a way of pre- serving milk. In this age-old process, milk is left at 110 degrees Fahrenheit for several hours to be invaded by friendly bacteria. Dairy Foods 359

yogurt can be a challenge because it curdles market freezer section or you can make your NONDAIRY DESSERTS so easily. Make sure to allow yogurt to own by adding ingredients to yogurt and warm to room temperature before slowly then freezing it. Smoothies can be made Many items available in the “ice heating it. with low-fat yogurt and fruit or fruit juice cream” section of your local super- Low-fat and nonfat versions of plain and then whipped in a blender as a healthier market are not derived from dairy yogurt can be used in many recipes that call alternative to and shakes. products. Referred to as nondairy for sour cream. The acidity from the lactic frozen desserts, these ice cream sub- acid creates a taste similar to that of sour stitutes are derived from either soy- beans or rice. cream, but the texture is a bit compromised. Ice Cream and Dairy Soymilk and tofu are the base However, a half cup of sour cream has 214 Desserts calories and 21 grams of fat, and the same of soybean-based products. Water, amount of low-fat yogurt has 63 calories Early versions of the frozen confection we fructose or other sweeteners, veg- and 2 grams of fat. From a health stand- know as ice cream probably used snow and etable oil, and flavorings are added. point, therefore, the texture becomes sec- sweeteners to please the palates in ancient Rice-based desserts are treated with a ondary. Another option would to be to use China and the Roman Empire. The dessert special process that enhances the half sour cream and half yogurt. made its pilgrimage to North America in rice’s sweetness while breaking down Because yogurt contains an acid that 1774, when caterer Phillip Lenzi told a New the proteins and starches. This base can work as a tenderizer, it makes a won- York newspaper that he would be selling a also needs sweeteners and additives. derful marinade for meats. Tandoori dessert he had discovered in London called These ice cream substitutes chicken, an Indian dish, is probably the “ice cream.” contain no milk or lactose, so they most well-known yogurt-marinaded meal. provide an alternative for persons The basic marinade consists of lemon juice who have milk allergies or who are and plain yogurt. lactose-intolerant. They also contain Yogurt can be used for fruit and veg- no cholesterol. But some types, etable dips, atop baked potatoes or cold especially the items made from tofu, cereals, or in stroganoff recipes. It can even can have just as many calories as replace the sour cream used with nachos or ice cream. be added to guacamole to reduce the fat.

Serving Suggestions However, it was not until 1926 that refrig- Yogurt is the ultimate convenience food. eration allowed the mass production of ice Most supermarkets stock single-serving cream. With subsequent decades came bet- containers tailor-made for lunch boxes or ter freezers and an increase in ice cream con- quick snacks. Some producers have taken sumption. Today, the average American eats this idea a step further, presenting yogurt more than 15 quarts of ice cream in a year. in push-from-the-bottom tubes that can be Part of ice cream’s popularity can be eaten without a spoon. attributed to its smooth, creamy texture. Honey, fruit, and granola are popular The process of homogenization helps create additions to yogurt, but yogurt can stand up its unique taste by breaking down the size to bolder additions such as chili. of the fat globules in the milk, making a Yogurt also offers two great dessert smoother product. opportunities: frozen yogurt and smoothies. Adding air also makes ice cream Frozen yogurt can be found in the super- smoother. After flavors and colors have 360 Part II Encyclopedia of Foods

been added, but before any mix-ins such Homemade ice cream does not contain the percent milk fat. (Regular ice cream has as fruit or candy pieces are added, the mix- stabilizers used in commercial ice cream to around 10 percent milk fat, and premium ture is whipped to increase its volume by increase body and stave off melting. Nor varieties can be as high as 16 percent.) Most 150 percent. Without this added air, the does it contain artificial flavorings, as many varieties of ice milk also have fewer calories density of ice cream would resemble that commercial products do. The result is a overall, but some brands add more sweet- of an ice cube. Too much air, though, texture and taste that are very different from ener and flavoring to compensate for the creates an ice cream that is too mushy and those of commercial ice cream. less creamy texture. unsatisfying in texture to serve. Air does Most commercial ice cream has around Sherbet or sorbet — Sherbet’s main not determine the difference between soft- 10 percent milk fat and added sweeteners ingredients are frozen, sweetened fruit juice serve and hard ice creams, however. Soft- and so a high calorie count. The count and water, but it also can contain milk and serve ice cream is not allowed to freeze fully, increases with the number of high-calorie egg whites. Therefore, sherbet is not a safe so it maintains its “soft” consistency and mix-ins: pieces of fruits, nuts, candy, and alternative to ice cream for persons with can easily be manipulated by machine into cookies with flavored syrups in ribbons, milk or egg allergies. Sorbets and ices may cones or containers. Hard ice cream is swirls, and ripples. Many of these ingre- be better choices, because they are supposed allowed to freeze so it can be scooped or dients have added fat. to be prepared without these ingredients. spooned out of containers. Types of frozen dairy desserts include: Their names are not regulated, so always Ice cream can be made at home with Ice milk — Ice milk has fewer calories check the label before purchasing. Both con- an ice-cream maker, milk, cream, sugar, from fat because it is prepared in the same tain a liquid base (usually fruit juice), sweet- and flavors. Many recipes also call for eggs. manner as ice cream but with only 3 to 5 ener, and water, but sorbets are less creamy Dairy Foods 361

FAVORITE FLAVOR that some forms of unfrozen yogurt do. on the counter (perhaps only a minute or The freezing process kills the bacteria that two), and then scoop out a 1.5-cup serving. What is the most popular ice cream aid in digestion. flavor in North America? Vanilla, of course. It is the flavor of almost Serving Suggestions 30 percent of all ice cream produced. Preparation Tips Ice cream is delicious, but it should be an Next on the list are chocolate and It is fun to make ice cream at home, and occasional indulgence, given the amount Neapolitan. several new makers on the market need little, of calories and fat in it. When it is time to if any, manual cranking. Just gather the splurge, limit the amount of ice cream or ingredients, mix, and follow the manufac- other dessert treat to a small serving instead than sherbets, and ices are even less creamy turer’s directions. Because homemade ice of filling a bowl. In addition, choose a than sorbets, usually with a granular texture. cream does not contain the stabilizers and frozen dessert that has less than 3 grams of Frozen yogurt — Frozen yogurt is made preservatives of its commercial counter- fat per half cup, and use it as a foundation from fermented milk treated with a lactic parts, it lasts only a few days in the freezer to enhance other, healthier foods. For acid culture (see Yogurt, page 358). It is before it starts to form ice crystals and pick example, add fruit — such as strawberries sold in either soft-serve or hard forms. It up the ambient smells. Therefore, it is best or bananas — to ice cream in equal ratios usually contains less fat than ice cream. It to make ice cream when the amount made instead of pouring on the chocolate syrup. also provides the vitamins and minerals will be quickly consumed. To lower your fat intake, choose sorbets commonly found in dairy products, unlike For the occasional snacker, commercially and fruit ices or low-fat ice cream and ice nondairy items. However, frozen yogurt available desserts provide no real preparation cream substitutes. Watch your serving size, does not contain the same friendly bacteria time: allow the container to soften slightly however, so calories do not become a concern.

363 Herbs & Spices

erbs and spices have been added to foods throughout history for preservation and Hflavor. Although they are plentiful and inexpensive today, herbs, spices, and other flavorings were considered as valuable as gold or jewels for many centuries. Quests for them helped shape human history, influencing explorers to set out for the New World in the 15th century and also leading to the establishment of trade routes between Europe, Asia, and Africa. If you think about it, it is easy to understand why people long ago placed such an emphasis on flavorings for their food. Easy refrigeration of food has been only a recent development. Before its development, food perished rapidly and thus had a bad taste when eaten. Some food was preserved with large quantities of salt. In addition, the wide variety of foods—particularly fresh fruits and vegetables—that we enjoy today was not available. As a result, the daily diet of people throughout much of history was bland and unexciting. It is no wonder that herbs and spices were valued. Today, modern technology, agriculture, and transportation systems make our diets full of abundance and variety. Herbs and spices, although no longer worth their weight in gold, nevertheless still play a crucial role in shaping cuisine and adding interest to foods. They may also play a role in health, offering an opportunity to add flavor without adding the health drawbacks of excess fat or salt.

Basics bud, or bark. Spices are usually added at excellent replacement for both fat and salt Although many people think herbs and the beginning of the cooking process. when it comes to flavoring food. Creative spices are one and the same, they are not. Both herbs and spices can be crushed use of herbs and spices can make it far easier The definition of herbs has varied for nonculinary uses: for medicinal pur- to enjoy your meals while maintaining a throughout the ages. Generally, herbs are poses (see Chapter 2, sidebar: Herbal healthful diet. now considered to be the aromatic leaves Products, page 37) or for use as fragrances of plants that grow in a variety of climates. in perfumes or lotions. Selection The leaves are used fresh, dried, chopped, Fresh herbs and spices deliver the most or crushed to add a subtle taste to foods or Nutrition pleasing flavor. For that reason, many serious oils. Sometimes they are steeped in water Herbs generally contain less fat and carbo- cooks buy spices whole (such as the whole for teas and other beverages. Herbs are usu- hydrates than spices. Both do contain some seed or stem) and grow their own. In addi- ally added at the end of the cooking process nutrients. For example, basil and cloves tion, many cooks have their own herb because long cooking times can erode their contain calcium and potassium. The small gardens to have fresh herbs on hand. Herbs flavor. amounts of herbs and spices used in cook- are both easy to grow and attractive. They Spices have many of the same uses as ing, however, minimize the nutritional con- are almost always perennial plants, so they herbs. They are usually grown in tropical tributions they might make in this way. come back year after year. areas. Often, they have a more intense fla- Herbs and spices add only a negligible Fortunately, for those without a green vor and are derived from a wider range of number of calories to the foods to which thumb, fresh herbs and spices are increas- plant parts: the fruit, seed, roots, flower they are added. As a result, they are an ingly available at the supermarket. When 364 Part II: Encyclopedia of Foods

buying them, look for products that appear the product probably has lost most of its and change the water every few days. Fresh the freshest — those whose appearance and flavor and should be replaced. Make sure to herbs stored in this manner will keep for aroma indicate that the time since they were date each container when you put it in your about a week. harvested has been minimal. Avoid products pantry. A rule of thumb is to keep dried that have mold on them or are discolored. herbs no longer than 6 months. It is ideal Dried herbs and spices are also widely to refrigerate dried herbs after 3 months. Common Herbs available. A general rule is that 1/4 teaspoon Fresh herbs are highly perishable and ground leaves or 1 teaspoon dried leaves may last only a few days in the refrigerator. should be used for each tablespoon of fresh Maximize their shelf life by managing their Basil product. moisture. They need some to avoid wilting. Basil is a member of the mint family. Most However, too much can cause them to rot. types have shiny, light-green leaves and a Storage A solution is to pack fresh herbs in a per- pungent, slightly sweet aroma. There are Both herbs and spices can lose their poten- forated plastic bag in the refrigerator crisper, many types of basil, each slightly different cy over time, which is why proper storage which will help keep the air around the in aroma and taste. One of the most widely is critical. How this is done depends on product humid. Pat excess moisture off the used herbs for seasoning tomatoes and the type of product purchased. leaves with a paper towel before putting the tomato sauces, basil plays a key role in Whole spice seeds keep longer than bag in the crisper. Mediterranean, Asian, and Middle Eastern ground spices. Both should be kept in tight- This storage method works for most cuisine. Basil particularly complements the ly closed containers in a cool, dry place. herbs, but there is a better one for basil, flavor of garlic and olives. It is also pleasing Dried herbs should be stored in the same cilantro, sage, mint, parsley, and other leafy combined with lemon. way. Exposure to light and heat can cause herbs. They are best stored like a flower leaves to deteriorate. A rule for determin- bouquet. Tie the leaves together, stems Bay Leaf ing whether the product is still good is to down, and put them in a container filled The green, pointed leaves, usually sold dried, test its aroma. If there is not much aroma, with cold water. Store in the refrigerator are grown on a small tree belonging to the

MEDICINAL USES OF HERBS AND SPICES

Both herbs and spices have been used throughout history as likely that the small amounts of herbs and spices used in cooking medicines. In fact, some of the earliest medical manuscripts deliver any medical benefits. highlight the theoretical healing properties of these plants. More study is needed to establish the role of these plants in The best known of these ancient compilations are Inquiry Into health. Until research is complete, it is best to avoid relying on Plants and Growth of Plants, written around 320 B.C. by them for medical purposes or, at the very least, you should see a Theophrastus, a Greek philosopher who studied with Aristotle. qualified medical practitioner before you use them. Using them Another herbal medicine tome, De Materia Medica, written in place of traditional medicines may have harmful effects. Side around 60 A.D., includes descriptions of more than 600 herbs. effects can result from improperly using just about any so-called It is said to have influenced medicine for more than 1,500 years. natural product. Or, these products may interact dangerously With the growing interest in alternative medicine, many with a medication you are already taking. physicians and scientists have begun studying the therapeutic One other caution is that regulation of the manufacturing potential of these plants. In some cases, they have found that and marketing of herbal supplements in the United States is far some plants or extracts made from them have promise in less strict than that of prescription medications. There are no fighting disease or maintaining health. However, some of the guarantees that the herbal supplement contains the amount most promising plants — such as saw palmetto for prostate of active ingredient the label claims. In fact, testing of these enlargement — typically are not found in kitchens. Nor is it products has found wide variation among supplement brands. Herbs & Spices 365

laurel family. They add a pungent, almost Use it judiciously, adding a little at first. brown seeds. Both are used for seasoning. evergreen, flavor to foods, and the whole Cilantro may be referred to as “fresh corian- The leaves have a pungent, tangy taste, and leaf must be removed before the food is der” because its seeds are ground into the the seeds have a bitter flavor with caraway served. Bay leaves are used to season a vari- spice coriander. overtones. Dried leaves are sold as dill weed. ety of foods. Their use is especially called Dill complements the flavor of fish, chick- for in simmered dishes, soups, stews, sauces, Dill en, eggs, salads, and a variety of vegetables. and tomato dishes. Bay leaves can easily over- Another member of the parsley family, dill It is also used as a pickle flavoring. Use whelm a food, so use them with caution. The has feathery leaves and flat, oval-shaped fresh dill leaves whenever possible; drying longer they cook, the more flavor they add.

Chervil A member of the parsley family, chervil has dark-green curling leaves. Its delicate flavor is similar to that of parsley, with a hint of anise and lemon. Considered essential in French cooking, it is excellent in salads, soups, and vinaigrettes and with seafood. Chervil can be used to replace parsley. It should be used fresh, when its flavor is best. A caution: chervil can lose flavor when it is overcooked.

Chives A member of the onion family, chives have long, slender, hollow green stems and are usually sold in bundles. The mellow, delicate onion flavor of chives is useful for sauces, soups, baked potatoes, salads, omelets, pasta, seafood, and meat. They are also commonly used as a garnish. In addition, their light- purple flowers are edible. Use fresh chives when possible because dried chives have little flavor. Chives can lose flavor when cooked too long.

Cilantro Cilantro is also related to the parsley family. Its lacy green leaves have a pungent, juniper- like spicy flavor. A popular seasoning used worldwide, cilantro particularly comple- ments spicy foods. It is commonly used in Mediterranean, Latin American, and Middle Eastern cuisines. Cilantro is often found in salsa. It can overpower a dish. 366 Part II: Encyclopedia of Foods

flat parsley bay leaf thyme basil

fennel

lemon balm curly parsley tarragon lemon grass lavender

causes them to lose their flavor. The leaves and leaves may be added to salads. Fennel also can add a subtle and different flavor also make a lacy garnish. Dill weed should also can be used to flavor cheese, sauces, may- to custard and ice cream. be used at the end of cooking so it will keep onnaise, and bread. Fennel is a traditional its flavor. Alternatively, heat intensifies the seasoning for fish. Use fresh fennel whenev- Lemon Balm flavor of dill seed. er possible to maximize flavor. Overcooking A member of the mint family, lemon balm can cause fennel to lose its flavor. imparts a strong lemony flavor to foods. Fennel Use it in fruit or vegetable salads, to gar- Fennel has long, green, feathery leaves on cel- Lavender nish fish, or to freshen drinks. Lemon balm ery-like stems. Both stem and leaves have a Spikes of pungently aromatic purple flowers can stand in for lemon peel in most recipes. delicate, anise-like flavor and may be eaten as and gray-green leaves make identification of In ancient times it was used to “balm” a vegetable. Flowers produce seeds that may this herb easy. It is a traditional flavoring (comfort) wounds and to flavor alcoholic also be used as a flavoring. Raw fennel stems for teas, candies, and desserts. Lavender beverages such as claret and mead. It even Herbs & Spices 367

chives mint cilantro rosemary dill

oregano

sage marjoram sorrel chervil

served as one of the first “air fresheners” — ing. It enhances the flavor of curries, stews, used in many tomato-based dishes, but it during the Middle Ages it was strewn onto soups, chicken, and seafood. Make sure to has a flavor that complements just about floors and when walked on would release remove the lemon grass before serving. any food. It is used widely in Mediterranean its lemon scent. Fresh lemon peel and grated ginger can be cooking and makes an excellent flavoring used in place of lemon grass. for oil and vinegar. This herb can be used Lemon Grass interchangeably with oregano. Buy it fresh Also known as citronella grass, lemon grass Marjoram when possible. has long, green stalks and serrated leaves. Marjoram is made from the short, pale- The stalks have a lemony aroma and flavor green leaves of a shrub cultivated through- Mint tinged with ginger. Only the lower 4 to 6 out Europe for centuries. Closely related Mint’s cool, aromatic menthol taste and inches of the stalk is used. Lemon grass is to oregano, marjoram has a flavor resem- smell are instantly recognizable. There are common in Thai and southeast Asian cook- bling that of mint and basil. Marjoram is hundreds of varieties of mints: peppermint 368 Part II: Encyclopedia of Foods

herb, sage enhances poultry stuffing, sausage, Herb focaccia bread veal, and tomato sauces. Excellent for fla- voring oils and vinegar, sage goes well with thyme and oregano.

Sorrel The slender, arrow-shaped leaves of sorrel impart a sharp or acidic flavor to creamed soups, meats, omelets, vegetables, or breads. Its flavor is due to oxalic acid, which should be avoided by people with a history of oxalate kidney stones. Young tender leaves are mildest in flavor and may be cooked and served as a vegetable.

Tarragon Native to Siberia, this herb has narrow and pointed, highly aromatic dark-green leaves. It has a delicate anise flavor with under- and spearmint are the most popular. Often has a more intense, peppery flavor. A pop- tones of sage. A staple in French sauces, used as a dessert or candy flavoring, mint ular garnish, parsley also can be added to tarragon is also widely used in chicken, fish, also adds an interesting flavor to sauces, meat soups, marinades, and salads. Both types and vegetable dishes. It may be used as a dishes, salads, and iced tea. Lamb is tradi- are often used to bring out the flavor of flavoring for wine vinegar. There are two tionally served with mint jelly. Herbs that other herbs. The flat-leaf variety is typi- types of tarragon: French and Russian. The mix well with mint include cilantro, basil, cally used for cooking because of its more French variety has a delicate flavor, where- and marjoram. intense flavor. The flavor of both types is as the Russian tarragon has a stronger, stronger in the stalks. slightly bitter taste. Oregano Closely related to marjoram, oregano has Rosemary a woody stalk with small green leaves. Rosemary has needle-shaped evergreen Thyme Considered less sweet than marjoram, it is leaves and a piney, lemon flavor. Rosemary There are several varieties of this herb, which thought to have a stronger, more peppery is used to season a variety of dishes, par- has small, gray-green leaves and tiny purple flavor. A ubiquitous pizza sauce flavoring, ticularly in Mediterranean cuisine. It may flowers. Garden thyme is the most widely oregano is also widely used in Mediterranean be sprinkled on another of this region’s spe- used for cooking. It has a strong, some- cuisine (mainly Italian and Greek) and in cialties: focaccia bread. Rosemary branch- what bitter flavor. Thyme is often used in meat and poultry dishes. Oregano retains es can be burned under grilled meat or fish herb butters, stuffing, soups, and dishes its flavor when dried. for a more subtle flavor. Use rosemary judi- with potatoes or beans as the main ingre- ciously. It can be overpowering. dient. It is excellent in pasta sauces and is Parsley considered an important culinary herb in Parsley has long, slender stalks and feathery Sage Europe, particularly in France. Lemon leaves. It has a tangy, fresh, sometimes The soft, somewhat furry gray-green leaves thyme is best suited for fish and egg dishes. lemony flavor. There are two main types: of this herb have a pungent and camphor- Lemon thyme also can be used to make curly leaf and flat leaf. The flat-leaf type like taste and aroma. A strongly flavored herbal tea. Herbs & Spices 369

Common Spices Cayenne (Crushed Red Pepper) Cardamom is made from the seedpods of a Made from ground dried hot chili peppers, perennial plant that is part of the ginger cayenne adds warmth to whatever foods it Allspice family. The seeds have a warm, sweet, is added. Capsaicin found in the chili’s Also known as Jamaican pepper, allspice is slightly peppery flavor and an aroma that seeds and membranes gives this pepper its ground from the hard brown berries of the combines ginger, coriander, and nutmeg. fire. It is popular in Mexican, Caribbean, allspice tree, which grows in Mexico and A popular ingredient in Asian cuisine, Chinese, and Indian cuisines. It is also throughout the Caribbean. Allspice is so cardamom also is used in Scandinavian widely used in barbecue sauces. Cayenne named because it imparts the flavor of cooking as a flavoring for fruit compotes, is the main ingredient in chili powder. Go nutmeg, cloves, and cinnamon. An excel- gingerbread, and . It goes well easy on the use of cayenne if you are not lent addition to marinades, allspice is also with sweet potatoes and squash. Green car- accustomed to hot foods. used to flavor cured and jerked meat, damom pods are the most flavorful and desserts, and sauces. It is also an ingredient need to be ground before use. Pods may Celery Seed in gingerbread. The finest allspice trees are be bleached or lightened, however, and this Celery seeds are the small brown seeds of thought to be grown in Jamaica. Use the processing may affect the flavor. The light- the celery plant. They give a strong celery spice sparingly to avoid overpowering other ened pods are preferred over the ground flavoring to foods. The seeds may be some- ingredients. seeds, which lose their flavor quickly. what bitter in taste. Added to casseroles, Ground cardamom can be mixed with fish, poultry, and sauces, celery seed is also Anise Seeds other spices and therefore have a blunted good in potato dishes and stuffing. Celery The tiny gray-green anise seeds come from flavor. Cardamom can be expensive. salt is called for in many recipes. Instead, a plant belonging to the parsley family. However, a little goes a long way. Less cost- you can use a small amount of plain celery They have a licorice flavor (anise is used to ly versions may have less flavor. seed along with some lemon zest. make licorice), but one that also imparts a feeling of warmth when the seeds are eaten. Used to flavor breads, candies, and alco- Tandoori chicken holic drinks, anise seeds also can be added to cabbage or braised beef. Anise seed is a common ingredient in Indian vegetable and fish curries. Anise complements the flavor of cinnamon and nutmeg in baked goods. Anise leaves can be used to make herbal tea or added to salads.

Caraway Seeds These small, crescent-shaped brown seeds have a nutty, peppery flavor. Caraway is often used whole in rye bread or sprinkled over the top of baked goods, particularly in Germany and many northern European countries. It can also be added to potato salad or meat loaf or sprinkled over pasta. Ground caraway seed can have a very strong flavor. Use sparingly. Caraway also is used to flavor aquavit, a Scandinavian liquor. 370 Part II: Encyclopedia of Foods

Chili Powder sparingly while cooking until the flavor and is excellent with sweet vegetables. Ground A blend of dried chili peppers, chili powder heat you desire are achieved. The best chili cinnamon has more flavor than cinnamon varies in intensity, flavor, and color. It is powders are ground from only chili peppers. sticks. Its flavor deteriorates more quickly, typically rusty red. The powder also may however. Depending on the type, cinna- contain cumin, garlic, oregano, or salt. This Cinnamon mon may range from strong and spicy to spice is used to flavor Southwestern cui- Cinnamon is ground from the curled bark sweet and mellow. sine. It is a common ingredient in chili of the evergreen cinnamon and cassia trees with beans and in chili con carne. It adds throughout Asia, India, and Sri Lanka. Cloves heat to dishes with a dash of flavor. Because Cinnamon is sold ground or in sticks. A Cloves are the oily unopened buds of the chili powder ranges in flavor, many people popular flavoring for cookies, pies, desserts, clove tree. They have a pungent flavor and like to grind their own powder from the candies, and , cinnamon can be used aroma. Cloves add flavoring to roasted they prefer. Add the powder to season meats, pasta, and marinades. It meat and can be used in pies and baked

saffron licorice root cinnamon

celery

salt caraway

Szechuan peppercorn

gingerroot cloves sesame anise Herbs & Spices 371

fruit dishes, cakes, cookies, and gingerbread. yogurt. Cumin is often mistaken for car- Curry is a staple of Indian and southeast Cloves complement the flavor of nutmeg away. If you grind your own cumin, toast Asian cuisine. It is used to flavor many and cinnamon. Ground cloves lose their cumin seeds in a dry skillet first to inten- meat-based dishes and soups. Curry pow- flavor quickly. sify its flavor. der adds a sweet, distinctive, and sometimes hot flavor to foods. A common use is in Cumin Curry stews. Curry also complements the flavor The dried seeds of a plant belonging to Curry powder is a mixture of spices that of lamb. Because the flavor of curry may the parsley family, cumin has an earthy, may contain coriander, cumin, pepper, chili vary, many cooks prefer to grind their own. nutty flavor and smell. Used in many peppers, ginger, fenugreek, onion, cinna- Beware of store-bought curry powders, cultures, cumin is a seasoning for chick- mon, paprika, saffron, cilantro, or turmer- which may contain mostly turmeric. This peas, the background flavor for chili, or ic. Ingredients may depend on the area of gives dishes a yellow color, and the flavor added to couscous, vegetable dishes, or the world in which the curry was mixed. may be bitter.

fenugreek cardamom mace

turmeric root

cumin

nutmeg

allspice star anise vanilla juniper 372 Part II: Encyclopedia of Foods

Fenugreek Seeds ginger is popular in Asian and Indian cui- Juniper berries give gin its flavor. Berries Ground from the seeds of a plant belonging sine. Ground ginger also is used in many should be crushed before they are used. to the pea family, fenugreek has a bitter- baked goods and desserts. Ginger is the sweet flavor but leaves a caramel or maple- basis for ginger beer and ginger ale. Pickled Licorice Root like aftertaste. A component in many ginger root is an Asian delicacy and is often From this woody plant licorice flavor is Indian dishes, fenugreek also can be added served with sushi. extracted and used in candy and medica- to curry powders. Or, it may be used to Gingerroot is sold at many supermar- tions. The extract also may be used to color flavor artificial maple syrups. Use sparingly; kets, and it is easy to add fresh, grated gin- and thicken stout or porter . The the flavor of fenugreek can be overpowering. ger to dishes. Although fresh ginger can sweet taste of natural licorice extract comes be substituted for the dried form, do not from glycyrrhizia, a naturally occurring Ginger (Gingerroot) substitute dried in place of fresh because chemical that, if ingested in large quantities, In fresh form, the knobby gingerroot’s peel the flavors are quite different. has adverse effects on blood pressure. For is discarded and its flavorful flesh is sliced, this reason, in the United States, most chopped, or minced and added to dishes Juniper Berry licorice candy is flavored with anise or is for its peppery, sweet, and pungent flavor. The hard purple berries of an evergreen artificially flavored (check labels). The dried form is ground from the ginger bush, juniper berries have a turpentine-like root. This brownish gold spice has a warm, flavor. Juniper berries add a spicy, pungent Mace and Nutmeg slightly sweet, slightly citrus flavor. Fresh flavor to game, red cabbage, or meat stews. Both come from the same tree. Nutmeg is ground from the seed. Mace is from the seed’s covering. Both have a sweet, warm flavor. Mace is somewhat more pungent. Favorites in baked goods and fruit dishes, mace and nutmeg can also enhance the flavor of stewed beef or poultry or can be added to baked vegetables. Nutmeg is a key spice in a holiday classic, eggnog. Both are excellent toppings for the foamed milk on espresso coffee drinks.

Mustard Mustard seeds can be used in pickling foods. Ground seeds can be added to sauces or to add zip to salad dressings. The condiment can be eaten on meat and fish and added to salad dressings or mayonnaise. Keep prepared mustard in the refrigerator to preserve its flavor. For a different flavor, look for mustard varieties made with wine or vinegar.

Paprika Bright russet-orange in color, paprika is made from ground sweet red peppers. Depending on the variety, paprika may add either a mild, sweet flavor or hot Herbs & Spices 373

VINEGAR

Vinegar is used in almost every culture as a condiment. It can Cider vinegar — As the name suggests, this vinegar is be made from a wide range of foodstuffs — from grains, fruits, derived from fruit juices — usually apple. It retains an apple wine, or even ethyl alcohol. Essentially, the process to turn any flavor and is often used for pickling. of these into vinegar is the same. Bacteria is added to an alcohol Malt vinegar — This type of vinegar is made from malted solution to convert the alcohol in acetic acid. The liquid is barley. Malt vinegar is typically colorless. However, brown then processed and pasteurized to kill any organisms in it that coloring is often added. It has a strong, sour flavor and is might be harmful to humans. It also may be distilled before it frequently used as a condiment for . is bottled for consumer use. Vinegar's tart, acidic flavor makes it a versatile ingredient. Rice vinegar — Made from sake, a Japanese rice wine, rice It is often used to make vinaigrette dressings, mustards, or vinegar is used in many sweet-and-sour recipes for Asian cuisine. marinades, as a condiment for seafood, or to flavor dishes in Wine vinegar — This type of vinegar can be made from which beans are the primary ingredient. In addition, it can various red or white wines. It is thought to have the most be used to pickle and preserve foods. “bite” of any vinegar. Wine vinegar is most often used as an How vinegar is used depends on what type it is: ingredient in cooking, particularly soups and stews. Balsamic vinegar — Considered the finest of all vinegars, balsamic vinegar is added to salads, pasta, and cooked vegetables. Flavored vinegars are popular in gourmet shops. But it is It has a dark color and rich flavor with herbal and wine under- easy to make your own. Choose your herbs, preferably fresh tones. Balsamic vinegar is traditionally made in northern Italy ones, blanch them, and pat dry. Transfer the herbs to a food in the provinces of Modena and Reggio. Look for the word processor and then add 1/2 to 2/3 cup of vinegar, one with a “tradizionale” on the label. This indicates that the vinegar has less intense flavor. Process until you have achieved the desired been aged at least 12 years. Balsamic vinegar from Modena that consistency. Transfer the mixture back into the bottle of vinegar. uses the term “vecchio” on the label means the vinegar has been Let the mixture sit overnight, and then strain the vinegar before aged 12 years or more. “Extra vecchio” is vinegar that is 25 putting it back into the original container. A sprig of your years old or more. The vinegars from Reggio are color-coded chosen herb can be added to the bottle for decoration. Although according to quality: red label (highest), silver, and gold. These vinegar is acidic and is pasteurized, introducing herbs does “real” balsamic vinegars are expensive. Commercial balsamic contaminate it. The risk for illness is not high. Make flavored vinegars are not regulated and are quite different. Some chefs vinegar in small amounts, refrigerate it, and use it within a enhance the flavor of the vinegar by adding brown sugar or by week to maintain freshness. Or, better yet, purchase one of boiling it to intensify its flavor. many commercial varieties, which have been heat-treated. warmth to food. Widely used in Hungarian found on tables worldwide. Ground or Green pepper — Typically sold and Spanish dishes, paprika adds flavor whole, it can add a kick to nearly any dish, canned, green peppercorns are green pep- and color to potatoes, soups, baked fish, adding warmth and texture with just the per berries that are harvested before they and salad dressings. Hungarian paprika is right amount of subtlety. It is a popular mature. They are mild in flavor. considered the finest and can be purchased addition to soups, stews, cheeses, marinades, Black pepper — These peppercorns in specialty shops. A note of caution: it and luncheon meats. are pepper berries harvested just as they are may be hotter in flavor than other types of Pepper is actually the fruit of the pep- about ready to turn red. Black pepper is paprika. per plant, which is a vine indigenous to the most flavorful of all pepper varieties. India. Small white flowers on the plant It is often sold ground, although many con- Pepper produce peppercorns. They turn various noisseurs prefer to grind their own with a Pepper is one of the world’s most common colors — green, red, then brown — as they pepper mill. spices and one of its most versatile. Used in mature and can be harvested and used at White pepper—This milder pepper is nearly every culture, pepper is a condiment any time during their ripening stage. made from peppercorns that have turned 374 Part II: Encyclopedia of Foods

red and therefore are ripe. The dark outer of a purple-flowered crocus. Saffron is used QUICK TIP shell of the berries is removed before the for soups, seafood, poultry, and rice dishes. pepper is processed. White pepper is also It is a popular seasoning in Indian, Italian, Grinding your own spices is easy, and the taste makes the effort well worth typically sold ground. and . It also can be added it. After buying fresh whole seeds, Other types of pepper you may find are to baked goods. Saffron needs to be dis- simply put them into a coffee grinder gray pepper and pink pepper. Gray pepper solved in a teaspoon or so of warm water or pepper mill. You can intensify the can be a mix of white and black pepper, before use. Powdered saffron may have flavor by first lightly toasting the seeds although it can be a black pepper that has other ingredients added to it, and these in a skillet. Another advantage of been minimally processed. It typically has reduce its flavor. grinding your own spices is that whole a mild flavor. Pink pepper is not made from seeds keep longer than ground spices. the berries of the pepper plant. Instead, it Salt In addition, you can be sure that no is derived from a South American shrub Salt is made of crystallized sodium and chlo- unwanted preservatives or other ingre- that is a member of the ragweed family. Its ride and has been used for centuries to add dients have been added. Be sure to flavor is more subtle than that of pepper. flavor to food and to preserve it. Today, clean the coffee grinder or pepper mill For maximal flavor, buy peppercorns this condiment can be found on virtually after use. Otherwise, residues may be whole and grind them yourself. Ground every table in Western nations. left that will affect the taste of other spices ground in it. pepper may have undesirable additives. An Various are available today: advantage to buying whole peppercorns is Table salt — Often supplemented with that they can be kept for months at room iodine, table salt consists of fine-grained temperature. In contrast, ground pepper salt crystals that may be treated to help it than table salt and may contain other chem- keeps its kick for 3 months or less. flow freely out of salt shakers. icals — such as magnesium and calcium Sea salt — Available in both fine and — found naturally in sea water. Saffron coarse grains, sea salt is made by evaporat- Kosher salt — This coarse-grained salt One of the most expensive spices, this golden ing sea water. It can be used at the table or is often sprinkled over baked goods or sal- red spice is made from the powdery stigma for cooking. It has a bit more of a tang ads. It contains no additives, and many say it tastes less salty than table salt (although it has the same amount of sodium as table salt). It is made and processed in compli- ance with guidelines set forth by the Jewish religion. Rock salt — This salt is mined from natural deposits in the earth’s surface. Table salt is typically refined from rock salt. Seasoned salt — Spices, herbs, or other agents may be mixed with salt to make a seasoned, salty product. Most of these products are made up primarily of salt. Salt plays a key role in many different functions of the human body. However, too much of it can be harmful to your health. Eating salt in moderation can be difficult. Many foods contain some salt naturally. Prepared foods often contain high amounts of sodium, in some cases a thousand Herbs & Spices 375

milligrams of sodium or more. Foods high peas to make hummus. Toast seeds before turmeric is added to potatoes and light- in salt include condiments, pickled foods, using them to enhance their flavor. colored vegetables for both taste and its canned vegetables, convenience foods, and yellowish orange color. Turmeric can be cured meats. Always look at the label to Szechuan Peppercorns substituted for saffron. ensure you know how much salt you are Despite the name, these dried berries are getting. not related to traditional black peppercorns. Vanilla One simple but important step to cut They come from a type of ash tree and have A spice usually sold in liquid form, vanilla back on salt is to taste your food first before a peppery, somewhat citrus taste. Popular is extracted from the dried seed pods (beans) adding salt to it. Too often, salting is a in , Szechuan peppercorns of a tropical plant belonging to the orchid reflex, not a necessity. A better strategy for often are mixed with salt or used as a fla- family. It has a sweet, rich scent and flavor. reducing salt in your diet is to cut back voring for cooking oils. This flavored oil Added to cookies, cakes, and other baked gradually and reduce or eliminate prepared also can be used as a salad dressing. goods, vanilla is a widely used flavoring for foods altogether. Although growing in popularity, Szechuan ice cream, desserts, and coffees. Check the peppercorns may be available only at stores label to make sure you are getting real vanil- Sesame Seeds specializing in Asian foods. la extract. Real vanilla extract, which has The tiny flat seeds of a plant native to India, far more flavor than synthetic vanilla fla- sesame seeds have a nutty, slightly sweet Turmeric vorings, is also much more expensive. taste. Sesame seeds are used as a topping Deep yellow in color, this spice is made “Vanilla” brought back from tropical areas for bread and crackers. A paste made from from a root related to ginger. It has a sharp, may contain coumarin, a harmful substance the seeds (tahini) is combined with chick- woodsy taste. Widely used in , that can cause kidney and liver damage.

377 Beverages

everages are used to quench thirst in everyday settings. At meals, they make Ba flavorful complement for foods. Special occasions are marked by toasts of a favorite beverage. Drinking coffee, tea, soda pop, juice, or water is often used to designate breaks during an ordinary workday. Beverages are as diverse as the cultural landscape worldwide. Like the food choices we make, the choosing of beverages plays a crucial role in our health. Drinking enough water, for example, is critical for many different body processes and thus is vital for good health. In contrast, beverages high in calories, fat, or sugar can contribute to obesity, tooth decay, and other health problems. Those high in caffeine, a chemical stimulant, can have other health drawbacks if consumed in excess. Beverages high in alcohol can affect our judgment and coordination and may even be addictive. Perhaps at no other point in time has there ever been such a wide variety of beverages available. To help you make the most healthful choice, the following sections contain information about many of the most widely used beverages (information about milk is contained in Dairy Foods, page 345).

Basics Tea—Another beverage that crosses cul- Beer—Another international beverage, In the world of science, water is referred to tural lines, tea is water that is heated with beer is water brewed with yeast, hops, and as the universal solvent. This label is clear dried leaves from the evergreen shrub other ingredients to yield a carbonated, alco- in practical terms in any kitchen or restau- Camellia sinensis. A variation is herbal tea, holic drink with a distinctive taste and yeasty rant. Served by itself or as part of some- in which herbs such as chamomile are used. smell that is enjoyed around the globe. thing else, water is a basic ingredient in all Juice—The liquid squeezed from fruits Of course, water itself should not be beverages. and vegetables has been enjoyed as a bev- overlooked as a beverage. Served through- Throughout history, water has been erage throughout history. out history to quench thirst and comple- heated, chilled, brewed, carbonated, had Soda pop—A beverage of the modern ment meals, water is now available in a myr- herbs and other flavorings steeped in it, or age, this highly sweetened carbonated drink iad of forms, from bottled to carbonated to been added to other ingredients and fer- is popular despite its nutritional drawbacks. straight from the tap. The numerous vari- mented. The result is a rich array of bev- It’s high in sugar and calories and has no eties of water sold commercially make it easy erages to choose from: appreciable nutrients in it. to enjoy this clear, colorless, calorie-free, and Coffee—Brewed from the roasted beans Wine—At its most basic, wine is sim- most ancient of all beverages. of the semitropical coffee plant, coffee is ply fermented grape juice, which of course enjoyed around the world, and each cul- is made up mainly of water. There are thou- Nutrition ture offers a different variation on this basic sands of variations of this ancient alcoholic The calories and nutritional content of bev- beverage. drink. erages depend on what has been added to 378 Part II: Encyclopedia of Foods

the water that is their basic ingredient or Water introduced in the late 1700s and is con- the process that the water has been through. sidered the forerunner of soda pop. For example, drinks high in sugar are also Concerns about the safety of tap water have Soda water—A carbonated water that high in calories. Alcoholic drinks are also resulted in a burgeoning market for bottled contains sodium bicarbonate. high in calories. water, making it one of the most widely Club soda—The same as soda water The most important nutritional infor- sold commercial beverages. Within the cat- except that mineral salts have been added. mation to remember about beverages, how- egory of bottled water, there is a vast array Tonic water—Tonic water has been ever, is how vital water is to your health of water types from which to choose. The carbonated and flavored with fruit extracts, and that most people do not drink enough U.S. Food and Drug Administration sugar, or quinine. water. The recommended daily amount is (FDA), which regulates bottled water, Most water sold commercially comes eight 8-ounce glasses of water. classifies them in this way: in handy storage containers—usually cans To understand why water is so impor- Artesian water—This type of water is or tightly sealed bottles. Water in these tant, consider that your body is one-half drawn from a confined aquifer (a rock for- containers can be kept indefinitely, chilled to four-fifths water. Every system in your mation containing water that stands above or in the pantry. Be sure not to let con- body depends on water. Water regulates the natural water table). tainers freeze, particularly carbonated types your body temperature, removes wastes, Distilled water—This is water that has of water. Unlike other substances, water’s carries nutrients and oxygen to your cells, been evaporated and then condensed, leav- volume expands when it freezes. The result- cushions your joints, helps prevent consti- ing it free of dissolved minerals. ing ice will break the container. pation, aids kidney function, and helps dis- Purified water—Purified water has solve vitamins, minerals, and other nutri- been demineralized. It is produced by ents to make them accessible to your body. deionization (passing it through resins) or Lack of water can lead to dehydration. by reverse osmosis (passing it through Even slight dehydration can sap your filters to remove dissolved minerals). energy, contribute to headaches, and make Distilled water is also considered purified you feel lethargic. Dehydration poses a water. particular health risk for the very young Mineral water—Water that contains and very old. no less than 250 parts per million (ppm) You lose about 10 cups of fluid a day of totally dissolved, naturally occurring through sweating, exhaling, urinating, and solids or minerals. Mineral water can be bowel movements. Exercising or engaging labeled “low mineral content” (less than in any activity that causes you to perspire 500 ppm) or “high mineral content” (more increases your daily water requirement, as than 1,500 ppm). does hot, humid, or cold weather and high Spring water—Spring water is altitudes. Some beverages, such as those obtained from an underground formation with caffeine and alcohol, are dehydrating, from which water flows naturally to the so if you drink them, you need even more surface. It also can be collected through a water to compensate. bore drilled into the spring. Sparkling water—Another name for Storage and Selection carbonated water, sparkling water contains Storage and selection of beverages depend carbon dioxide gas that is in it naturally or on what it is you plan to drink. The follow- has been added to it. ing sections provide this information and Seltzer water—A type of sparkling more for some of the most common and water. The name comes from the town of widely used beverages. Nieder Selters in Germany. Seltzer was Beverages 379

SAFETY OF TAP WATER Coffee used commercially are one of two main species: Coffea arabica and Coffea robusta. Many Americans are concerned about Coffee beans are actually the seeds of a cherry- Most of the beans used around the world the safety of their tap water, which like fruit of the semitropical coffee plant, are arabica beans, which are grown at a high has led to a dramatic increase in sales which is grown in Brazil, Colombia, altitude, require plenty of rainfall, and are of water filtration systems and bottled water. Indonesia, and parts of Africa and Central considered somewhat difficult to cultivate. Most tap water, however, is fine. America. The seeds are separated from the Robusta beans flourish at lower altitudes It is regulated by the Environmental coffee fruit and then roasted. During roast- with less intense care. Protection Agency (EPA) for safety ing they acquire the rich, dark-brown color Arabica beans, however, are thought to and purity and chlorinated to destroy (a result of caramelization, melting, and produce the finest flavor. They are also the most organisms that can spread subsequent browning of sugars in the beans) most expensive coffee beans. For this rea- disease. However, small amounts most people associate with coffee beans. son, supermarket coffees contain mostly of microbiological and chemical Roasting time affects both the flavor and robusta beans, although some arabica beans contaminants are allowed within the color of coffee beans. Generally, the may be mixed in for a richer flavor. Despite EPA limits of safety or when water darker the beans, the longer they have been the less intense flavor of robusta beans, they treatment equipment breaks down. roasted. Longer roasted beans also typi- have about twice the caffeine content of The EPA requires public suppliers cally have the most intense flavor. arabica beans (see sidebar: Decaffeinating to notify consumers if water from There are dozens of varieties of coffees, Coffee Beans, page 380). public supplies does not meet safety standards. many of them named after their country Coffee beans can be roasted, ground, or port of origin. However, all coffee beans mixed, brewed, and flavored in various ways.

Preparation Tips Most tap water in the United States is safe to drink. Try serving tap water with ice and a slice of lemon or lime, which gives the water a pleasing taste. Prices for bottled water range a great deal. Generally, howev- er, less expensive types of bottled water com- pare favorably with more expensive versions.

Serving Suggestions Water is an excellent beverage for any occa- sion. Try serving sparkling water for special occasions, putting it in a champagne flute or wine goblet for added visual appeal. For everyday occasions, make water the default beverage you choose. Soda pop and other beverages should be chosen far less frequently. Drink a glass of water when you get up, one with each meal, and another when you go to bed. Keep a bottle with you during the day or take regular water breaks. Common coffee drinks: café latte, perked coffee, espresso 380 Part II: Encyclopedia of Foods

WHAT IS INSTANT COFFEE? Café au lait—From the French for A welcome consequence is that excellent “coffee with milk,” café au lait is made with coffee can be made at home. The outcome Instant coffee (almost always made equal parts of regular coffee and scalded of home brewing, although somewhat from robusta beans) is simply freshly milk. In France and Quebec, café au lait dependent on the equipment you own, is brewed liquid coffee that has been is considered a morning tradition. affected mainly by the type of coffee you dehydrated into a powder. Adding water to this powder rehydrates the Café latte—Very similar to café au lait, buy. Perhaps the best thing you can do to coffee, thus resulting in a quick, if this coffee beverage is equal parts of foamy ensure a good cup of coffee is to buy fresh, perhaps less flavorful, cup of coffee. steamed milk and espresso. whole beans, grinding them just before Powder particles are processed to look Café mocha—More dessert than bev- brewing. Follow grinding instructions on more like traditional coffee grounds. erage, café mocha is made with espresso, your grinder carefully, paying particular Some instant coffee brands are chocolate syrup, and foamy, steamed milk. attention to recommended grind times. freeze-dried. This means that the The chocolate syrup adds considerable calo- Avoid beans or preground coffee packed coffee solution was frozen to extract ries to this coffee drink. in the large, traditional round canisters. the water from it. The resulting Cappuccino—This is espresso topped This packing method almost always allows product looks more like traditional with the creamy foam from steamed milk. some oxygen into the container, which can coffee grounds and has a richer flavor. Some of this milk may be added to the cause the coffee to become stale. Instead, espresso. Sometimes sweetened cinnamon, look for coffee sold in vacuum-packed bags, cocoa, or vanilla powder is sprinkled over which have a mechanism that allows gas in The result? Numerous specialty coffee drinks the foamed milk. the container to escape but does not let any in. for coffee connoisseurs to choose from: Turkish coffee—An intensely flavored Espresso—This dark, strong, and con- coffee beverage, Turkish coffee is made by centrated coffee is made by forcing hot bringing finely ground coffee to a boil DECAFFEINATING COFFEE BEANS water through coffee that is very finely several times. Sugar, water, and spices such Virtually all coffee beans naturally ground, darkly roasted, and specially blend- as cinnamon or cardamom can be added. contain caffeine, a chemical stimulant ed. It is so rich that when served unadorned, The flavor of Turkish coffee is so rich that that can increase heart rate and blood only a small quantity is needed. Thus, only a small quantity is served. pressure and act as a diuretic and may espresso usually is served in a tiny cup, often The growing interest in specialty coffees have some addictive properties. referred to as a demitasse. Espresso also has spurred an interest in the types of coffee There are several ways to remove may be the foundation of other specialty beans used at home for the regular brew. the caffeine from coffee beans. One coffee drinks. Once, only gourmands bought whole beans method uses a solvent to remove and ground them at home. Now, coffee caffeine chemically. The beans are grinders are considered routine kitchen washed afterward to remove the accessories. Specialty coffee makers are also solvent. Roasting also removes any French press becoming more commonplace. traces. A second method is the Swiss coffee maker water process, in which steam is used to heat the beans. Then, the outer layer of the beans, which contains most of the caffeine, is scraped off. The Sanka brand of coffee, introduced in the early part of the 20th century, was the first caffeine-free coffee devel- French press coffee: mix fresh ground oped in the United States. Its name coffee and hot water; steep for 3 to 4 comes from the French term “sans minutes. The lid has a screen that caféine,” which means without caffeine. pushes the grounds to the bottom. Beverages 381

At home, store coffee at room temper- Instead of buying them, grind your own Tea ature and try to use it as soon as possible. If beans and add coffee flavorings of your you use coffee from a can and it will be own. Most coffee shops sell essences and Tea is said to be the universal beverage. open for more than 2 weeks, place it in an flavorings just for this purpose. Made from the leaves of an evergreen plant airtight container in the refrigerator. If the (related to the camellia flower) steeped in can will be open for more than 1 month, hot water, this beverage is a part of daily place the coffee in an airtight container in Serving Suggestions life from Great Britain to Morocco to the freezer. Return the coffee to the refrig- Coffee complements various foods and can China, where tea is thought to have origi- erator or freezer immediately after mea- be served by itself or mixed with other fla- nated. Most of the leaves grown for the suring the amount you will use. vorings throughout the day. Coffees with world’s tea are still grown in Asia, although cream or milk are typically considered some is produced in the United States. morning coffees, and espresso is considered All types of teas are made from the Preparation Tips a beverage for later in the day. If you are a leaves of the same plant, Camellia sinensis. In addition to using fresh beans and grind- frequent coffee drinker, keep in mind that Typically, finer teas use only the top leaf ing them just before brewing, other ways coffee is high in caffeine (up to 105 mil- and bud; stronger, coarser brews use the to improve the flavor of home-brewed ligrams per 6-ounce cup). In addition, leaves farther down on a branch. Tea leaves coffee are the following: specialty coffees can be high in calories or are typically dried after they are picked and Start off with clean equipment—Oil fat if made with cream or whole milk or then are broken into fragments, which bring residues from previous batches of coffee flavorings such as chocolate. Use skim milk forth the oils that give tea its flavor. Climate, can cling to equipment and affect flavor— instead of whole milk in coffee drinks soil, and processing give tea different tastes particularly if flavored coffee was used. whenever possible. and characteristics. Use fresh, cold water—Using hot water will result in flatter-tasting coffee. Tea field Also, make sure the water is free of miner- als or other chemicals. If you don’t like the taste of your tap water, consider using fil- tered or bottled water. Use the right amount of coffee—For traditional coffee-brewing machines, 1 tablespoon of coffee grounds is recom- mended for each 6 ounces of water. Adjust the amount of coffee grounds to your preference. Don’t steep coffee grounds in the coffee too long—This extracts bitter sub- stances from the grounds that affect the taste of the coffee. Consider the filter—Paper filters may affect the texture of the coffee. Consider using a metal filter in your coffee maker instead. Metal filters are available for most types of machines. Avoid flavored coffees—Many of these coffees are made with lower-quality beans. 382 Part II: Encyclopedia of Foods

The main types of tea include: COMPARING CAFFEINE CONTENT been blended with spices and flavorings to Green tea—A favorite in Asia, green enhance tea flavor and aroma. Thousands tea is so named because the leaves are dried Brewed beverage Caffeine content of blended teas are available worldwide. (6-ounce cup) (in milligrams) and fragmented soon after picking. Tea Popular blended teas include English break- made from these leaves is mild and fresher Green tea 25 fast and Earl Grey. in taste than other types of tea. Because of Black tea 35 Herbal teas—Not made from tea leaves, this, green tea usually is not served with Coffee 105 herbal tea is a tea-like drink made by steep- milk or sugar. Types of green tea include ing herbs, flowers, and spices in heated gunpowder, Tencha, and Gyokuro, a water. Herbal tea has been made through- Japanese tea also known as pearl dew tea. out history, often for medicinal purposes or Black tea—Actually a dark reddish Oolong teas—Oolong tea has charac- simply to make water taste better. Popular brown tea when it is brewed, the strongly teristics of both black and green teas. Its herbal teas are made from chamomile, rose flavored black tea is popular in Western leaves are fermented for about half the time hips, and mint, to name just a few. In nations. It is the most processed and of black tea. Oolong tea originated in the France, herbal teas are referred to as “tisanes.” strongest flavored tea. After the leaves are Fukien province of China, where much of Herbal teas typically contain no caffeine. picked, they are allowed to ferment in the the world’s production of oolong tea takes Instant tea—Popular in the United open sun before being dried. The size of the place. Formosan tea, named for the for- States since the 1950s, instant tea is tea that tea leaves determines the grading of black mer name of Taiwan, is considered by many has been dehydrated and granulated so that tea. Common black tea varieties include to be the finest oolong tea. it dissolves rapidly in water. Often, it also Ceylon, Assam, and Darjeeling, considered Blended teas—Often referred to as contains sugar and other flavorings. by many to be the finest black tea. English teas, these are black teas that have Store tea away from heat in a sealed con- tainer. Tea keeps for about 6 months. After that, it loses its flavor and should be discarded.

Preparation Tips The best tea is made using whole or large fragments of tea leaves, available in many specialty tea shops. Many of these shops also sell implements, such as mesh containers, which allow tea leaves to infuse their flavor into water without leaving the leaves behind. To make a good cup or pot of tea, start by using cold, fresh, and filtered water (if

FAST FACT

Although the English are known for their love of tea, ingenious Americans invented the tea bag and began the practice of drinking iced tea in the early 1900s. Beverages 383

TEAS AND POSSIBLE HEALTH a significant amount of calories and fat. resulting concentrated liquid is frozen, and BENEFITS Minimize fat and calories by using skim then rehydrated. It may be considered 100 milk. In addition, afternoon tea, an old percent juice if the amount of water added Tea has been consumed throughout but widespread tradition, often includes back to the concentrate does not exceed history for its supposed curative baked sweets such as scones or cookies. FDA guidelines for 100 percent juice. powers, and medical research now Keep your tea break healthful by limiting Not from concentrate—The most suggests that there are health benefits these sweets. Serve fruit or slices of whole- expensive kind of juice in the supermarket, from drinking green and black teas. Several studies show an association grain bread instead. this is juice that does not have added water between consumption of green tea or sweeteners. Nor has it been reduced and reduction in the risk for cancer down to a concentrate and then rehydrated. and heart disease. Green tea naturally Juice Other terms to look for on labels contains chemical compounds called include cocktail, punch, drink, or bever- polyphenols. Within this family of Compared with the numerous beverages age—These may signify that only a small compounds are chemicals that appear available today, juice remains a nutritious percentage of actual juice was used. It also to play a role in cell growth and pro- choice. It retains most of the nutrients (vit- usually indicates that sweeteners were added. grammed cell death, which could be amins, minerals, and phytochemicals) in important in preventing and control- the original fruit or vegetable, although it ling cancer. Polyphenols also are may also be higher in calories and sugar Preparation Tips antioxidants that can help prevent than many suspect. There are 175 calories Numerous juicing machines are available cell damage and may help prevent in 12 ounces of apple juice, for example, on the market, many of them relatively formation of plaque in the arteries. and 230 calories in grape juice. Apple juice inexpensive. Try making your own juice has 45 grams of fructose, a naturally occur- at home with one of these machines. Not ring form of sugar, and grape juice has 57 only do you guarantee that you are getting you don’t like the taste of your tap water). grams of this sugar. Tomato juice contains a pure product but also you can experiment Heat the water to a simmer—do not boil— 62 calories in a 12-ounce serving; however, with different combinations of fruits. remove from heat, and add the tea. Steeping it also contains 1,314 milligrams of sodium. Orange and pineapple, for example, make guidelines are generally 1 teaspoon of tea If you are monitoring your sodium intake, a tasty, tangy fruit juice. Carrot juice can per cup of water, but the amount may vary always check labels of vegetable-based juices. be blended with juice from vegetables or according to the type of tea used. Green teas In addition, be aware that not all juices fruits for an extra-nutritious drink. When usually need to be steeped in water for 1 to sold today are all juice. Some may be 100 choosing fruits at the supermarket, choose 2 minutes, and black teas may require 3 to percent fruit juice, but other brands may those that are sold during their peak sea- 4 minutes. Avoid oversteeping. More than have juice mixed with water or simply be son and are properly ripened. 5 minutes can make all types of tea bitter. water with added sugar and flavoring. The U.S. Food and Drug Administration reg- ulates the terms used on juice labels and Serving Suggestions Serving Suggestions requires manufacturers to state the per- Juice makes an excellent addition to any Tea is an excellent beverage at any time of centage of pure juice used in the product. meal. To reduce the amount of caffeine the day. Black teas are typically served at Terms consumers may encounter you consume, try substituting juice for breakfast, often with milk and sweeteners. include: coffee at coffee breaks. If you don’t want Herbal teas typically do not contain the 100 percent juice—These juices do to make your own juice at home, numerous stimulant caffeine and thus are excellent not contain added water. juice combinations are available at the choices in the evening. One note of caution: From concentrate—This juice has supermarket. Check the label to make sure tea itself contains no calories. However, undergone processing to remove most of you are getting fruit juice and not sweet- lighteners or sweeteners added to it can add the water from the original fruit juice. The ened water, however. 384 Part II: Encyclopedia of Foods

Soda Pop they grow older because they are not get- WINE STORAGE ting enough calcium during their adoles- Once soda pop was the exception rather cent and early adult years. Phosphates in It is not necessary to have a specially built wine cellar to store wine. than the rule when it came to choosing a soda pop may cause the body to eliminate Anywhere with a temperature from beverage. Now, it is virtually the default calcium during urination. There are also 45° to 65° Fahrenheit is acceptable, beverage for adults and children alike. In concerns about soda pop’s effect on tooth as long as the temperature does not fact, some studies indicate that soda pop decay because of its high sugar content and fluctuate. The warmer the tempera- may provide up to 20 percent of teens’ some of the acidic chemicals within it. ture, the faster the wine will age. calories each day. In addition, up to 20 Cork-sealed wines should be stored percent of toddlers drink soda pop. on their sides to prevent the cork This increased consumption is unfortu- Preparation Tips and Serving from drying. nate because soda pop is devoid of nutrition. Suggestions Instead, it is high in calories and, typically, Soda pop has little if any role in a healthful sugar. One can of regular, nondiet soda pop diet. If you do decide to drink it, limit it has between 150 and 200 calories. It also as much as possible. Selecting caffeine-free Rosé or blush wines—These wines has between 9 and 11 teaspoons of sugar and diet soda pop can eliminate some of also vary in flavor from sweet to tart. These and 30 to 70 milligrams of caffeine. These the nutritional hazards of these beverages, wines are made with red-skinned grapes values are only part of the issue, however. but not all of them. When eating out, but are processed in such a way that the By choosing soda pop, adults and encourage children to order milk. At home, juice’s contact with grape skins is limited. children alike are missing out on the make sure there’s a selection of beverages Sparkling wine—Sparkling is simply nutrients provided by beverages such as juice available—including chilled water—that another way to say bubbly. Perhaps the and milk. In fact, many physicians and will help family members make more best-known sparkling wine is champagne, nutritionists are concerned that today’s teens healthful choices. although there are numerous other types. may be placing themselves at high risk of osteoporosis—a bone-thinning disease—as Wine

Wine is the naturally fermented juice of SPORTS DRINKS grapes or other fruit, vegetables, or grains. So-called sports drinks offer another It has been a beverage used at meals and beverage alternative, albeit one celebrations for thousands of years. Today, marketed mainly at athletes. The there are vineyards and wineries throughout drinks contain mostly sugar, water, the world. sodium, potassium, and flavorings. General types of wine include the Whether they provide any additional following: benefit to athletes is debatable. For Red wines—Typically dry and full- high-performance athletes, there may bodied, common red wines are made from be some benefit from using these a variety of grapes, including cabernet sauvig- drinks because they replace sugar and sodium lost during extended periods non, merlot, pinot noir, syrah, and sangiovese. of exercise. Water is still the preferred White wines—White wines range beverage for the average person and widely in flavor, from dry and tart to sweet athlete. Plus, it has no calories or and fruity. They also are made from various sugar, which most sports drinks do. grapes, including chardonnay, sauvignon blanc, chenin blanc, and riesling. Beverages 385

The flavor of sparkling wines ranges from slightly sweet to dry. They usually have a Vineyard lighter flavor than traditional wines. Fortified wines—Brandy or other liquors may be added to sherry, port, or other dessert wines to increase alcohol in them. Aromatic wines—So-named because they are flavored with herbs or spices. Vermouth is an example of a flavored wine. Rice wine—Rice wine is a sweet, gold- en wine and usually has a low alcohol con- tent. It is produced by fermenting steamed rice. Sake and mirin are two well-known rice wines. Rice wine is a frequent part of Asian cuisine. Access to and varieties of wine have increased as vineyards and the art of wine- making have spread throughout the world. Whereas only a few regions of the world were thought to produce excellent wine decades ago, consumers now have an array of wines—not to mention prices—from which to choose. Wines from the tradi- tional winemaking areas of France remain age after their production. But after that, be served at a temperature between 50° and excellent, of course, but they now have it is recommended that most white wines be 55° Fahrenheit. Use caution when chill- competition from wines produced in drunk within 5 to 6 years. Many red wines ing white wine. Refrigerating it for more Germany, Italy, Spain, the United States, improve with age. However, the extent of than 2 hours before serving can lower its and Australia. Less traditional winemak- improvement depends largely on the quality temperature too much and blunt its flavor ing areas such as South America and South of the wine. For less expensive varieties, and aroma. Africa also offer enjoyable wines. age is not always a good thing. A wine myth that should be dispensed Wine does complement the flavor of a with is that wines automatically improve variety of foods. However, it also can be Serving Suggestions with age. Wines do need about a year to high in calories. A 5-ounce glass of wine Another wine myth is that only certain has 100 to 226 calories. Some studies show types of wine are served with particular that phytochemicals in wine may have some foods. This is true in that certain types of health benefits (see sidebar: Alcohol and wine complement the flavors of certain FAST FACT Health, page 387). However, moderation in foods. Red wine, for example, is excellent One of the sources for cream of tartar, wine consumption is still recommended. with hearty or spicy meals or with a steak. an ingredient used in baking and White wines complement fish or poultry, candy making, comes from tartaric and dry, tart wines are excellent with acid in wine that crystallizes on the Preparation Tips desserts. However, the vast majority of inside of wine barrels. Most red wines should be served at room dinners are casual enough that it is not temperature. White wine generally should necessary to observe these guidelines. 386 Part II: Encyclopedia of Foods

Beer WHAT ARE HOPS? Fruit beer—Fruit beers are mild beers with concentrated fruit juice added. A Beer is another alcoholic beverage that has Hops are plants that produce cone-like popular fruit beer in the United States is flowers. These flowers are dried and been enjoyed through the ages. In fact, his- made with cranberries. then used in brewing beer to give it a torians believe that brewing began shortly Lager—This clear, golden brew is an bitter but pleasant flavor. Hop shoots after humans started to cultivate grains. also can be cooked like asparagus and American favorite. It is stored in casks until Over the centuries, brewing has evolved eaten. sediment and residues left from the brew- into a highly scientific process. ing process settle out. The residue is then Beer today generally contains about 5 removed. percent alcohol and is brewed from malted Ale—Usually strongly flavored with a Malt liquor—Despite the name, malt barley and grains such as corn or rye and bitter taste, ale is popular in the pubs of liquor is a beer, one that has a higher per- flavored with hops. Yeast also is used for England and Ireland. Its color ranges from centage of alcohol (up to 9 percent) than fermentation. The quality of the water light gold to amber. other types of beer. In comparison, most strongly influences beer’s flavor and char- Bock beer—A full-bodied beer with beers have an alcohol content, by weight, acter because 90 percent of beer’s volume a dark color and somewhat sweet taste, bock from 5 to 8 percent. is water. beer is traditionally brewed in Germany Pilsner, or pilsener—This is a pale, The many varieties of beer include the in the fall and then drunk in spring cele- light lager beer that was originally brewed following: brations. in Pilsen in the Czech Republic. The term is now used to describe most pale, mild- flavored lager beer. Porter—The addition of roasted malt gives this beer its dark color and strong Fruit beer flavor. Porters may have a higher alcohol content than regular beer. Bock beer Stout—Another favorite of the pubs in England and Ireland, stout has a strong, bittersweet flavor and a dark-brown color. Roasted barley helps give this beer its character. Guinness is a well-known form of stout. Wheat beer—Sometimes known as “weitzen,” which is German for wheat beer, this type of beer has a pale-gold color and a mild flavor similar to that of a lager. It is made from malted wheat, which is why it is named wheat beer. Light beer—Largely an American creation, light beer has fewer calories than regular beer and less alcohol. Nonalcoholic forms of beer also are available. Unlike wine, beer is best soon after it is produced. Beer connoisseurs believe that Pilsner beer beer older than 2 months should not be served. Beer manufacturers in the United Beverages 387

ALCOHOL AND HEALTH

Heavy drinking always carries risks. But increasingly, studies Alcohol use has health risks for everyone else. Alcohol are showing that light drinking (defined as 1 drink or less a slows brain activity, which in turn affects alertness and coordi- day for women and 2 drinks or less a day for men) may have nation, increasing the risk of falls and accidents while driving. some health benefits. It also can affect sleep and sexual function, increase blood Perhaps the most significant benefit is in cardiovascular pressure, and play a role in heartburn. There is also the health. Alcohol may help increase levels of high-density hazard of drug interaction, for both over-the-counter and lipoprotein (“good”) cholesterol and may help reduce the prescription drugs. In addition, heavy, chronic drinking has clotting that can lead to a heart attack or stroke. Red wine been linked with an increased risk of obesity, high blood also is thought to contain phytochemicals (compounds pressure, osteoporosis, and cancer of the throat, stomach, occurring in plants) that also may help protect against colon, and breast. Addiction is also a risk for anyone who cardiovascular disease. uses alcohol. Other studies suggest that light drinking may help protect For all of these reasons, moderation remains a key part against Alzheimer’s disease, senility, and macular degeneration, of a healthful lifestyle. If you don’t drink, there’s no health an eye condition that is the leading cause of blindness in reason to start doing so. If you already drink, there’s no people age 65 years or older. reason to stop. Just continue to enjoy wine, beer, or other These benefits, however, are far from proved, and more spirits in moderation. study is needed to determine the role of light drinking in a healthful lifestyle. In addition, the potential benefits come Type of Alcohol One Drink Equals: with some substantial risks. Wine 5 ounces Any alcohol is hazardous for a pregnant woman and her Beer 12 ounces developing fetus. In addition, it is risky for anyone with a 80-proof liquor 1.5 ounces family history of alcohol addiction to use alcohol.

States recently have begun stamping cans ounces)—one reason it should be drunk in beer varies according to its type. Stouts and or bottles with production dates to help moderation. Other reasons for doing so ales are often served at room temperature, consumers ensure they are getting fresh include alcohol’s other health hazards (see and lagers typically are chilled. The most beer. Typically, beer is stored in a cool, dark sidebar: Alcohol and Health, above). important consideration, however, is the place and then chilled before serving. Beer personal preference of the person who is that is chilled, warmed, and then chilled drinking it. Beer is often a beverage reserved again may lose its flavor. Preparation Tips and Serving Suggestions for snacks and lighter meals, although in Beer is relatively high in calories Beer is traditionally served in chilled glass some European countries it is a staple at (between 120 and 150 calories for 12 steins or mugs. The temperature of the dinner. Fats, oils, and sweeteners can enhance the flavor of the food you eat. However, virtually all health experts agree that intake of these foods should be limited, and certain types (saturated and partially hydrogenated) should be avoided. This chapter provides information on the various types of fats, oils, and sweeteners and the foods that contain them. 389 Fats, Oils, & Sweeteners

f there is any food group that we have a love-hate relationship with, it’s fats, oils, and Isweeteners. On the one hand, these foods play a vital role in our enjoyment of what we eat. Fats and oils give a creaminess, richness, crispiness, or pleasing mouth-feel to foods. Sweeteners also satisfy a universal and natural craving. On the other hand, the pleasure that fats, oils, and sweeteners bring can come at a cost. These foods generally are high in calories, making it difficult for someone who eats a lot of them to maintain a healthful weight. They also have other health disadvantages. Too much of the wrong kinds of fats and oils can increase the blood cholesterol level, which in turn can increase risk for cardiovascular disease. Sugar and highly sweet- ened foods also are typically high in calories and provide few nutrients. For that reason, “empty calories” is a term often used to describe sweeteners or foods rich in them. Sugar and tooth decay are linked when sugar is eaten in excess and dental hygiene is poor. The Food Guide Pyramid recognizes both the advantages and the disadvantages of these foods. It does not eliminate them. But it does place them at the very tip of the pyramid. It’s okay to use these foods as long as they are eaten sparingly. Making sure fats, oils, and sweeteners play the proper role in your diet involves knowing more about them, their role in the diet, and what foods are rich in them. To help you do this, this chapter provides more detailed information on the types of fats, oils, and sweeteners you are likely to consume.

Fats & Oils are oils. Although definitions vary, for molecular building blocks of fats in the cooking purposes fats are generally charac- same way that amino acids combine to form Basics terized as follows: protein. At their most basic, fatty acids are Fats, no matter what their source, play an Fats — Generally defined as substances molecular chains of hydrogen, carbon, and important role in the food we eat. For cen- that are solid at room temperature, fats oxygen atoms. The differences in the turies, every culture has taken advantage of include butter, cocoa butter, lard, margarine, chemical structure of fats make some better the unique chemical properties of fats — suet, and vegetable shortening. for you than others (see Chapter 2, Sorting for example, fats easily absorb other flavors. Oils — Oils remain liquid at room tem- Out the Fats, page 26). Fats also are used to cook foods, add a pleas- perature. Oils can be made from various Sometimes a process called hydrogena- ing texture, impart tenderness to baked plants and seeds: vegetables, olives, rapeseed tion is used to make liquid oils solid at room goods, and, in societies where food is scarce, (from which canola oil is made), sunflower temperature. This also converts unsatu- increase the calorie content of a food. Fats, seeds, corn, peanuts, soybeans, walnuts, rated fat into trans fat. Trans fats are used therefore, are a basic ingredient in cooking. almonds, hazelnuts, safflower seeds, grape- in many processed and fast foods, such as The term “fats,” however, is broad, seed, sesame seed, mustard seed, and coconuts , crackers, chips, and french fries. encompassing many different substances are among the most commonly used. Trans fats also give margarine its butter-like — from butter to lard to vegetable oil. All No matter what form they take, fats are consistency. Trans fats tend to increase your oils, for example, are fats. But not all fats made up of fatty acids, which are the cholesterol level and therefore should be 390 Part II: Encyclopedia of Foods

eaten in only limited amounts (see Chapter they add up to obesity, you are at increased FAST FACT 3, Limit Trans Fat, page 66). risk for health problems. If you are trying to reduce the fat in Nutrition Selection your diet, you are not alone. Food Fat is an essential nutrient. Our bodies Be discriminating in the type of fat you con- consumption surveys report that require small amounts of several fatty acids sume. Limit animal fat (saturated) and trans about two-thirds of American adults to build cell membranes and to support fats (hydrogenated oils). Instead, use small, eat low-fat or reduced-fat foods and life-sustaining functions (see Chapter 2, sensible amounts of plant-based (monoun- beverages. Fat as a Nutrient, page 26). That said, the saturated and polyunsaturated) fats. old adage about “too much of a good thing” When purchasing products, always is appropriate in discussing fat. Virtually all check the expiration dates. Rancidity is a unrefined oils, you will likely appreciate health experts agree that fat intake should concern with any type of fat. the difference between these oils and their be limited. The federal government, the Purchasing oils, of which there are more highly processed counterparts. American Heart Association, and other dozens of varieties, involves a close reading organizations recommend that fat intake of the package label. Most cooks prefer to Storage for a healthy individual should be less than buy “cold pressed” oils, which means that The method of storage depends on whether 30 percent of total daily calories. They also minimal heat and pressure are used to a fat or oil is being stored. However, both recommend that less than 8 to 10 percent extract the oil from the original plant or become rancid given enough exposure to of total calories come from saturated fat. seed. This type of processing is considered air, sunlight, and heat. Although various kinds of fat have dif- important because it allows oil to maintain Fats such as butter, margarine, and lard ferent effects on your blood cholesterol, all more of the plant’s natural flavors and tex- should be tightly wrapped and refrigerated. foods that are high in fat are high in tures. With the exception of extra-virgin They usually can be stored this way for up calories. High-fat foods can easily increase olive oil, however, it is difficult to find cold- to 2 weeks. Extra butter or margarine can your calories, making it difficult to main- pressed oils. be stored in the freezer for up to 2 years. tain a healthful weight. Fat packs more A good alternative is to use so-called Hydrogenated vegetable shortening can be calorie punch than any other type of nutri- unrefined oils. Unrefined oils are extracted stored, tightly covered, at room tempera- ent group. Per gram, fat has 9 calories with heat. Unlike other oils, unrefined oils ture for as long as 3 months. (about 100 calories per tablespoon, or 250 undergo minimal processing after this Oils require a slightly different strategy. calories per ounce). In contrast, protein point. The result is a more flavorful oil They should be stored in airtight containers and carbohydrates have just 4 calories per and, sometimes, a more darkly colored oil. that are opaque to prevent light from pen- gram. Because of this, you do not need to Unrefined oils generally include virgin olive etrating. Refrigeration is also generally eat very much fat before reaching the 30 oil and corn, nut, soybean, canola, and recommended for oils. Unopened oils can percent threshold. sesame oils. Unrefined oils break down eas- be kept this way for up to a year, although If a low-fat diet is good, is an even ily under heat and thus should not be used they should be used within a few months lower-fat diet better? Not necessarily. for deep-frying. Because deep-fried foods after they are opened. Upper limits of fat intake have been estab- are not typically part of a healthful diet, Cooler temperatures may cause oil to lished, but the same is not true for lower you should not have to trade a flavorful oil look cloudy or congeal. Removing the oil limits. Talk with your health care provider for one with more cooking versatility. from the refrigerator and allowing it to reach about the recommended fat intake that is Most oils in your supermarket, however, room temperature should resolve this prob- best for you. Even a low-fat diet can lead are not only extracted with heat but also lem. An important guideline for evaluating to weight gain if you cut back on fat but undergo much more processing, including the freshness of oil is to trust your nose. If take in excess calories by ignoring the rest using chemicals to de-gum, refine, bleach, the oil smells fishy or musty, discard it. of what you eat. Too many calories from and deodorize the oil. The result? Less flavor. The following sections provide more any source result in added pounds. And if After experimenting with cold-pressed or information on specific fats and oils. Fats, Oils, & Sweeteners 391

Fats WHAT ISANOIL’S SMOKE POINT, AND WHY DOES IT MATTER?

An oil’s smoke point is simply the point at which fat, when heated, starts to smoke, Butter smell acrid, and, as a result, give an unpleasant flavor to food. Butter is made from the fat that comes from Each type of oil has a different smoke point. It is dependent on the free fatty milk from cows, sheep, goats, horses, and acids that make up the oil. The higher the oil’s smoke point, the higher the tem- other mammals. Most commercially pro- perature it can withstand. Safflower and canola oils have the highest smoke point duced butter in the United States is made and are the most ideal for frying or sautéing (435° to 450° Fahrenheit). Olive oil from cow’s milk. has a lower smoke point and is best used in salad dressings (extra virgin, 250° Butter making occurs in several stages. Fahrenheit) or in baking (regular olive oil, 410° Fahrenheit). Cream that separates from milk is pasteur- Beyond the bad flavor imparted to foods, there are health reasons to avoid ized (heated at a high temperature) to kill using an oil that has reached its smoke point. High temperatures can cause the oils any organisms that might be harmful to to decompose, and this process, in turn, can irritate the lungs and cause gastroin- human health. Then the cream is placed in testinal upset. a ripening tank for 12 to 15 hours. There, it goes through another series of heat treat- ments that give butter a crystalline struc- into it. The result is that it is slightly lower type in supermarkets, many serious cooks ture when it cools, helping it to solidify. in fat and calories than regular butter. It is prefer to use unsalted butter in cooking and The next step is to churn the butter. very soft and spreadable. baking. Unsalted butter is thought to have This process breaks down the fat globules Light butter — Light butter usually has a sweeter flavor. In addition, many cooks in the cream. The result is that the fat is about half the calories of regular butter. It prefer to control the salt they add to a dish coagulated into butter grains. The mixture also generally has less fat and less salt or baked food. is then separated, the remaining butter paste because water is usually added to it. Both light butter and whipped butter is worked until it is smooth, and, depend- Unsalted butter — This is butter to work well for toppings, but neither can be ing on the producer, it may be salted. which no salt has been added. substituted for regular butter in recipes for Further variations in processing influence Clarified butter — An ingredient in baked goods because of the air or water they its characteristics, including aroma, taste, some recipes, clarified butter is butter that contain. color, appearance, and quality. has the milk solids removed from it. The There are numerous butter variations. advantage is that it has a higher smoke point Serving Suggestions Those you find in gourmet markets include than regular butter, which increases its Butter is one of the most versatile cooking a French butter known as beurre (butter) cooking versatility. It also keeps longer than ingredients and the foundation of numerous de Charentes. Beurre de Charentes has an butter and is thought to have a more pure gourmet foods, sauces in particular. Its taste ivory color and tastes very rich. Another flavor. Clarified butter is similar to a type can be enhanced by mixing it with herbs and European-style butter growing in popular- of butter called ghee that is used in India. spices and then refrigerating it again. One ity in the United States is ripened butter, Butter should be refrigerated and stored popular flavored butter is garlic butter, which traditionally made in Denmark and the in opaque packaging that prevents light from can be made by creaming the desired amount Netherlands, which is softer than regular entering. In addition, the packaging should of butter and mashed garlic cloves to taste. butter. It also has a slightly tangy taste seal in moisture to prevent the butter from Oregano, marjoram, basil, or parsley also can because lactic acid is added to the cream becoming dehydrated, a process that inten- be added. Numerous recipes for flavored from which it is made. sifies its color and detracts from its flavor. butter are available in cookbooks. More common variations include the Butter’s health drawbacks are well following: Preparation Tips known, however, and thus it should be used Whipped butter — Whipped butter’s Should you use salted butter or unsalted? selectively. If that special dish simply cannot name is self-explanatory. It has air beaten Although salted butter is the most common be made without butter, don’t try to sub- 392 Part II: Encyclopedia of Foods

HOW TO “CLARIFY” BUTTER Reduced-fat or nonfat margarine — healthier choice than harder “stick” mar- These products contain 25 to 65 percent less garines because the hydrogenation process To make clarified butter, start by fat than regular margarine. To reduce fat lev- used to make margarine hard adds trans cutting unsalted butter into small els, modified margarines and spreads are cre- fats to the product. When buying mar- pieces. Melt the butter over low ated with varying amounts of water and garine, check the label and avoid products heat for 10 to 15 minutes. This thickening agents, such as gelatin, rice starch, whose labels include these terms: “partially allows the fat to separate from the and guar gum. Some margarines even make hydrogenated” or “hydrogenated.” Instead, milk solids. Then gently pour or health claims (see Chapter 3, sidebar: look for margarines whose main ingredient spoon off the clarified butter fat and Cholesterol-Lowering Margarine? page 66). terms include “liquid” oils. discard the solids. After the fat Butter-margarine blends — Designed cools, it may appear to have a grainy to add butter flavor, these products are Preparation Tips texture. Clarified butter keeps usually 40 percent butter and 60 percent Generally, only regular margarine should longer than regular butter because margarine. be used for cooking and baking. Liquid, the milk solids have been removed. Soft margarine — These margarines are whipped, or reduced-fat versions of this It generally is used only for cooking usually made from only vegetable oil and product burn easily or contain too much because it has the advantage of have been processed to stay soft and spread- water or air for these purposes. Margarine having a higher smoke point than able when cold. should be stored in the refrigerator and can regular butter. Thus, it can be Whipped margarine — This has had be frozen for several months. heated to higher temperatures, air beaten into it, making it fluffy and easy without burning, making it a good to spread. Serving Suggestions choice for frying or sautéing. Liquid margarine — Liquid margarine Hard or stick margarine is a good choice comes in squeezable bottles, making it con- for pastries, helping to make crusts light stitute something else. Instead, save the venient for picnics and other events away and flaky. It can be used to replace butter dish for special occasions. from home. It is specially blended so that it in most recipes, although its flavor may not does not become too thick to squeeze out of be as rich as that of butter. Like butter, this the bottle. It is also handy for basting and type of margarine has health drawbacks — Margarine for foods such as corn on the cob and waffles. it is high in calories and trans fats that are Hydrogenation, the process used to make Like butter, regular margarine is about linked with heart disease — and should be liquid oils solid at room temperature, made 80 percent fat (actually, law requires this used in moderation. possible a shift from animal fat to vegetable percentage of fat for the product to be fat as a substitute for butter. The resulting labeled margarine) and has the same num- product — which may be blended with other ber of calories. One tablespoon contains Lard milk products or animal fats (such as lard about 100 calories and 11 grams of fat. Lard is simply a name for pure animal fat or tallow) and salt for taste — is margarine. For years, margarine was thought to be that has been processed, including filter- It has been used as a butter substitute since a much healthier choice than butter because ing, bleaching, hydrogenation, and emul- the late 19th century. Sometimes it is it contains less saturated fat than butter and sification. Lard used in cooking is typically referred to as oleomargarine or oleo. Oleo no cholesterol (because it is not made from rendered from pork fat. Lard rendered from means oil and refers to the vegetable oil animal fat). Although that’s true, margarine the fat around the pig’s kidney is considered base of margarine. is high in trans fats, which also are linked the best lard to use. In addition to regular margarine, the to cardiovascular disease. In addition, mar- Lard is used worldwide in cooking, dairy case may contain these variations: garine is high in calories. Therefore, it although it fell out of favor in the United Salted or unsalted margarine — As the should be used in moderation. States during the past several decades name suggests, salt has been added for Softer margarines, such as those that because of the amount of saturated fat flavoring or left out. are liquid or sold in tubs, are considered a in it. Fats, Oils, & Sweeteners 393

Lard is usually sold at the supermarket Serving Suggestions saturated fat. (See Chapter 2, A Comparison in the dairy case or near the refrigerated Shortening results in baked goods that are of Fats, page 27.) Another positive aspect meat section. When purchasing lard, make light and fluffy. Because of the health draw- is that canola oil contains omega-3 fatty sure it is tightly wrapped to prevent the backs of hydrogenation, however, shorten- acids, which are thought to play a role in product from absorbing other flavors. Look ing should be used sparingly. reducing cardiovascular disease. at the label to determine whether it should be stored at room temperature or in the Preparation Tips refrigerator. Lard also can be frozen if it is Oils Because canola oil is relatively bland, some tightly wrapped. cooks combine it with olive oil to add addi- tional flavor. Preparation Tips Cooking Oils Because lard is softer and oilier than butter Serving Suggestions and contains less water, some cooks believe Canola Oil Canola oil is suitable both for cooking and it is the best choice for making pie crust. Canola oil is a bland-tasting oil made from for salad dressings. It is also used as an The reduced water content in lard helps rapeseed. Its health advantages over other ingredient in spreads that can be substi- make the crust especially light, flaky, and oils has made it a popular choice in the tuted for butter or margarine. crumbly. United States, although it is also used around the world. Elsewhere, it may be Serving Suggestions referred to as lear oil or low erucic acid rape- Coconut Oil Because lard is so high in saturated fat, it seed oil. Pressed from the boiled nut meats of fresh should be used sparingly at best. Canola oil is the lowest in saturated fats or dried coconut, coconut oil is one of the of all oils. Only olive oil has more monoun- few non-animal highly saturated fats.

Vegetable Shortening Vegetable shortening, usually sold in coffee- can-sized canisters, is a solid fat made from vegetable oils. It gets its name from a property all fats have in common: they Foods that contain trans fat. “shorten” gluten strands in flour-based products, which results in baked goods that have a tender texture. Although the base of shortening is oil, it has undergone a process known as hydro- genation to make the shortening solid at room temperature. Trans fatty acids are created by hydrogenation. This type of fat is associated with increased risk for coronary artery disease.

Preparation Tips Plain and butter-flavored vegetable short- enings are sold in supermarkets. Plain short- ening has little taste. Both types can be used in place of other fats in baking and cooking. 394 Part II: Encyclopedia of Foods

Nearly 90 percent of coconut oil is satu- sautéing and frying — two cooking meth- Preparation Tips rated fat, topping even butter and lard in ods that should be used in moderation. In the United States, flaxseed oil generally is saturated fat content. Many cooks believe corn oil helps make not used for cooking purposes. Instead, the Although its high saturated fat content sautéed foods and fried foods crispier. grassy-tasting oil is often sold at health stores makes coconut oil an unhealthful fat choice, as a supplement. The oil is more commonly it helps coconut oil resist rancidity. Coconut Serving Suggestions used elsewhere in the world for cooking, oil is a common ingredient in commercial Corn oil can have a strong flavor, which is particularly Eastern Europe. Flaxseed oil’s baked goods, ice cream, and salad dressings. why it is probably best used for cooking low saturated fat content means that it is It is particularly common in non-dairy cof- instead of serving “cold,” such as in a salad more prone to rancidity than oils with higher fee creamers and whipped toppings. The dressing. Corn oil’s stronger flavor works saturated fat content. Therefore, it should whiff of coconut that arises from an open well in margarines, but many people prefer always be stored in the refrigerator. bottle of suntan lotion should also tell you the taste of reduced-fat or light margarines that coconut oil has nonfood uses. made with corn oil. Serving Suggestions Baking with flaxseed meal is one way to Preparation Tips incorporate this healthful oil into your diet. Coconut oil is popular in cuisine from Cottonseed Oil Flaxseed meal is available in the health foods Southeast Asia, the Pacific, and the West Widely used at the turn of the century, section of most supermarkets. Indies. For these cuisines, cooks often can cottonseed oil often is considered the orig- substitute a more healthful oil or mix coconut inal vegetable oil of the United States. Its oil with another oil to reduce saturated fat fat is mostly polyunsaturated. Olive Oil in a dish. Be aware that there is coconut oil If there is one oil that gourmands and nutri- in coconut cream and coconut milk. Preparation Tips tionists agree on, it is olive oil. Low in Cottonseed oil is used mainly as salad oil saturated fat and rich in heart-healthy Serving Suggestions or in cooking. It is often used in processed monounsaturated fats and flavor, olive oil Because of its saturated fat content, coconut foods because it is inexpensive. is an excellent addition to any kitchen and oil should be used sparingly. meal. Sometimes it is even referred to as Serving Suggestions the “king of oils.” This oil has a neutral, clean taste that does Corn Oil not mask other flavors. It is used mainly by Corn oil is one of the most widely used cook- food manufacturers and is not common in ing oils. It is pressed from the inside (endosperm) home use. of corn kernels. It is more strongly flavored than other oils. Corn oil that has undergone less pro- cessing, known as unrefined corn oil, can be Flaxseed (Linseed) Oil found in specialty stores. It is more dense than The tall stems of the flax plant have many refined corn oil and has a darker gold color and uses: they contain fibers that can be made a hint of popcorn flavor. Corn oil has a high into linen and high-grade paper. Oil also level of the essential fatty acid linoleic acid and can be pressed from its shiny brown, oval- less saturated fat than many other oils. This is shaped seeds. Flaxseed is also sometimes one reason it is used to make margarine. known as linseed oil and is a common ingredient in paints, varnishes, and inks. Preparation Tips This oil is low in saturated fat and high in Because of its high smoke point (410° omega-3 fatty acids, which may help protect Fahrenheit), corn oil is commonly used for against cardiovascular disease. Fats, Oils, & Sweeteners 395

One of the first oils to be made by Italian and Mediterranean cuisines take full humans, olive oil is pressed from olives that advantage of olive oil’s robust flavor and are picked when their color turns to pur- health benefits. plish black and their skin develops an oily sheen. The rich flavor of olive oil varies according to where the olives are grown and Palm Oil and Palm Kernel Oil the type of tree that produces them. For Often thought to be the same thing, palm example, Spanish olive oil has a strong, oil and palm kernel oil are actually two sep- some would say overwhelming, flavor. Oils arate oils. Palm oil, which is reddish brown, produced from California olive trees are is extracted from the pulp of the fruit of the said to have a mild, almost sweet flavor. palm. Palm kernel oil, which is yellowish Olive oil from Italy, however, is usually con- white and has a mild flavor, is extracted from sidered the best. the nut or kernel of the palm. Both, how- U.S. consumers can find a wide range ever, have this in common: they are among of olive oils in supermarkets and specialty Light — Don’t be misled by the title the highest of all oils in saturated fat. shops. Unrefined olive oil, which is less — light olive oil has the same amount of Palm oil is often used in margarine and processed, is considered the most flavorful calories and fat as regular olive oil. “Light” in commercially prepared gravies and soups. and has a greenish cast. Fresh, refined olive refers simply to color, fragrance, and flavor. oil should have a sweet, somewhat nutty Light olive oil also may be referred to as flavor and a golden color. A rule of thumb “mild.” Generally, this type of olive oil is is that the more deeply colored the oil, the dismissed by serious cooks. It does have more flavorful it will be. the advantage of having the highest smoke Olive oil is also graded by the point of all oils (468° Fahrenheit). International Olive Oil Council in these ways: Preparation Tips Olives, avocados, Extra virgin — Considered the finest Generally, pressing and process- peanuts, and the olive oil, extra virgin is made without heat ing are done after the olives are oils made from or solvents, from the first pressing of the collected in autumn. them are a source olives. It is the most flavorful and the most Shipments of freshly of monounsatu- expensive, and so it is most often used for pressed olive oil begin rated fat. seasoning. arriving in specialty Virgin — Also made without heat stores in the spring. or solvents, virgin olive oil also comes Because most types of from the first pressing of the olives. It olive oil have a low is more acidic but has a less intense flavor smoke point, olive oil than extra virgin. It is widely used in is not suited for deep- cooking. frying or sautéing. The Regular or pure — More subdued in best-tasting olive oil is flavor than virgin olive oil, regular (pure) the freshest. olive oil is extracted with heat or solvent and may be made from pressed olives that Serving Suggestions have been washed and treated to extract Olive oil is best used in sauces, more oil from them. This type of oil is salad dressings, and marinades, where often blended with virgin olive oil. its flavor can be put to full advantage. 396 Part II: Encyclopedia of Foods

It is also commonly used as a medium to the products you buy. Avoid fatty prod- Peanut oil keeps well when stored in a cool, fry potato chips. Palm kernel oil has various ucts that contain these oils. Skim milk is a dark place. However, its shelf life is longer uses, including in nondairy creamers, dress- far healthier option for a coffee lightener. when it is refrigerated. ings, whipped creams and toppings, baked goods, and candy. Preparation Tips Peanut Oil Peanut oil’s high smoke point makes it an Preparation Tips One of the first native North American excellent choice for deep-frying, a cooking Palm kernel oil and palm oil are generally sources of vegetable oil, the peanut is com- technique always best used in moderation. used only for commercial food production prised of about 50 percent oil. This oil is purposes. They are not typically sold in extracted by pressing steam-cooked peanuts. Serving Suggestions supermarkets or specialty stores. Peanut oil is high in monounsaturated A healthier use for peanut oil is to serve it as a fat and has the added advantage of having a salad dressing. It also adds a delicate flavor to Serving Suggestions relatively high smoke point (410° Fahrenheit). mayonnaise recipes. The flavor of peanut oil Persons following a healthful diet would American peanut oils are often mild in also complements Indian and Asian cuisine. do well to avoid both palm oil and palm flavor. Chinese peanut oils have a stronger kernel oil. Check the list of ingredients on peanut flavor because they are less processed. Safflower Oil Safflower oil is made from the seeds of the thistle-like safflower plant. Safflower oil has little flavor or color, but it is rich in polyunsaturated fat. It is also one of the oils with the least amount of saturated fat. Safflower is light in color and, like other oils that are rich in polyunsaturated fat, is a good all-around oil.

Preparation Tips Safflower oil can be substituted for other oils in nearly any recipe. It has a high smoke point (450° Fahrenheit), making it a good choice for sautéing and deep-frying, two techniques best used in moderation.

Serving Suggestions Safflower oil is often used in salad dressings because it does not solidify when chilled. It has an oily texture and a nutty flavor, mak- ing it a good substitute for peanut oil.

Olive oils vary in taste. Soybean Oil Experiment to find the The soybean has the distinction of being flavor you like. the plant used most often to produce veg- etable oil. The oil made from the yellow- Fats, Oils, & Sweeteners 397

Preparation Tips d’amande,” has a delicate flavor and smells Sunflower oil is considered an excellent all- like toasted almonds. It is also expensive. around oil. Its very mild taste makes it Oil produced in the United States is con- extremely versatile for both cooking and sidered less pleasing by serious cooks, but it Peanuts seasoning, particularly when cooks do not is more moderately priced. want to mask the taste of other foods. Preparation Tips Serving Suggestions Almond oil becomes rancid quickly and must Because sunflower oil is relatively inex- be refrigerated. When using synthetic almond pensive and has little or no taste, it can be flavoring in recipes, be aware that it often is combined with more expensive specialty not made from almonds (instead peach pits oils in foods such as salad dressings. may be used) and may have a bitter taste. ish brown legume is high in polyunsatu- rated fat and low in saturated fat. About Serving Suggestions 15 percent of the fat provided by soybean Specialty Oils Almond oil or flavoring is used in numerous oil is saturated. desserts and sweets, including the famous Soybean oil is one of the most com- Almond Oil German holiday specialty marzipan. monly used oils for commercial food pur- A favorite for cakes, desserts, and candies, Almond oil may be used as a flavoring in poses. It has a smoke point of 410° this clear, sweet, pale-yellow oil is pressed dishes in which you would have used the Fahrenheit, making it useful for frying. from either bitter or sweet almond kernels. nut itself. However, sometimes manufacturers may Both flavor and consistency may depend hydrogenate the oil, decreasing its health on where the oil was made. In European attributes. It is commonly used in mar- countries, the oil comes from the “bitter Grape-seed Oil garine and shortening. almond,” which is similar to a peach pit. This pale-yellow oil has both a taste and an When the bitter substance in the oil has aroma that reflect where it came from — Preparation Tips been removed, the oil is then used to make it is extracted from the tiny grape seed. Although soybean oil is versatile for cook- candy. Almond oil from France, “huile Often, these seeds are left over after wine- ing, some people find that it has a somewhat making. fishy taste and heavy texture. Use caution Grape-seed oil is produced mostly in when using soybean oil by itself as a France, Italy, and Switzerland, but it is easily seasoning or dressing. found in the United States in both grocery and specialty stores. It is low in saturated Serving Suggestions fat and contains mostly polyunsaturated When soybean oil is used as a cooking fat. Although light in consistency and color, medium, its flavor complements Asian and grape-seed oil can have a relatively strong Indian cuisines. and distinctive taste.

Preparation Tips Sunflower Oil Grape-seed oil’s high smoke point (445° Sunflower oil is pressed from the seeds of Fahrenheit) makes it a good all-purpose oil this well-known, towering yellow member for deep-frying. It can be used to gently of the daisy family. The oil itself is light sauté foods. Grape-seed oil does not and mild. It is low in saturated fat and high become rancid quickly and can be stored in polyunsaturated fat. Sunflower seeds at room temperature. 398 Part II: Encyclopedia of Foods

Serving Suggestions Preparation Tips GOURMET OILS Grape-seed oil’s distinctive flavor makes it Although it can be stored at room temper- a good candidate to serve cold. It is excellent ature, hazelnut oil lasts longer when kept More expensive and hard-to-find oils as a salad dressing. A simple but elegant way refrigerated. Because it has a strong flavor, that are also used in cooking or for to make use of it is as a dip for bread. Cut a it is often combined with other, lighter oils. flavoring include the following: baguette of French bread into cubes and serve It also has a low smoke point, so it is not oil — As its name them with a small bowl of grape-seed oil. used for cooking. suggests, this oil is pressed from pumpkin seeds. Its distinctive flavor Serving Suggestions and expense mean that it is typically Hazelnut Oil Hazelnut oil is excellent in salad dressing, used sparingly as a condiment. This delicious oil tastes like the nut it was drizzled over vegetables, and in cakes and Mustard seed oil — This oil is pressed from and has a rich, strong flavor. pastries. It is also an unusual but pleasant popular in Indian cooking and often Most hazelnut oil is imported from France, addition to sauces. used as a substitute for ghee, an but it is easily found in most food stores. Indian form of clarified butter. One caution: it can be fairly expensive. Poppy seed oil — In France, Hazelnut oil contains mostly monounsat- Sesame Oil where it is a staple in cooking, poppy urated fat. Extracted from the oily seeds of the sesame seed oil is referred to as “huile plant, sesame oil is a flavorful, nutty-tasting, blanche,” or “white oil.” Various oils are used to “ and aromatic oil. Although all sesame oils Wheat germ oil — Made from dress” salads. Flavorful extra the heart of the wheat seed, wheat virgin olive oil, lighter-colored germ oil is rich in vitamin E and low canola oil, and pale safflower in saturated fat. It has a pleasing, oil are all low in saturated nutty flavor, and is used by itself or fat. Check labels for coconut oil, which is high in saturated mixed with other oils as a condiment. fat and is not the healthiest choice.

are rich in flavor, taste and smell range in intensity. Lighter-colored oil is milder in flavor, and darker oil is made from toasted sesame seeds and has a more intense flavor. For serious cooks, darker oil is considered the most desirable. Sesame oil is widely used as an accent in Middle Eastern, Asian, and Indian cuisine. It is high in monounsaturated and polyun- saturated fat, and it is low in saturated fat. It is used mostly to accent flavor and aroma and is used less often for frying because it burns easily.

Preparation Tips Generally, sesame oil’s strong flavor means that it is often added to other, less intense Fats, Oils, & Sweeteners 399

oils in cooking. Purchase sesame oil in glass Sweeteners QUICK TIP or metal containers because it goes rancid more quickly in plastic. Sesame oil keeps Although refrigeration helps to for about a month in a cool place. Basics prevent oils from becoming rancid, Sweeteners come from various sources. the colder temperature may result Serving Suggestions They have been sought throughout history in some oils becoming cloudy or Drizzle sesame oil lightly over dishes just for their pleasing taste and many uses. Just thicker. This change does not affect after cooking. A small amount adds a dis- stop and think of what you have eaten the oil’s nutritional value, quality, or tinct flavor and aroma. today. This morning you may have sweet- taste. At room temperature, the oil ened your tea with honey and put maple will liquefy and, usually, clarify again. syrup on your pancakes. At lunch, you may Walnut Oil have eaten a snack food made with corn Oil pressed from walnuts has a strong, nutty syrup — a form of sugar — and, perhaps, Pectin — A complex sugar, pectin is flavor. It is also high in polyunsaturated you finished off dinner with a cake made found in apples, citrus fruits, and some veg- fat and low in saturated fat. Although wide- with the most commonly used and best etables. It is a form of fiber. ly available, walnut oil remains expensive. known sweetener of all, granulated sugar. Blander, cheaper versions can be found. The science of sweetness, however, goes Nutrition beyond the source of the foodstuff for the All sugars are carbohydrates and play a Preparation Tips sweetener. At a molecular level, approxi- key role in providing the body with ener- Because of its intense flavor, walnut oil is mately 100 chemicals are sweet. They all gy. The calorie content depends on the often mixed with lighter oils. Walnut oil are referred to as sugars. Common ones you type of sweetener used. For example, also has a low smoke point and will become may have heard of include the following: table sugar has about 16 calories per tea- rancid quickly if not refrigerated. Sucrose — Table sugar is the crystal- spoon, and honey has about 21 calories per lized form of sucrose. Sucrose is referred teaspoon. Serving Suggestions to as a simple sugar. It is naturally occur- Generally, sweeteners often are referred Walnut oil is excellent as a salad dressing ring in all plants that depend on sunlight to as having “empty calories.” They contain or drizzled over pasta or cooked vegetables. to produce energy. Sugar cane and sugar few or no vitamins, minerals, or other nutri- Like any nut oil, you can use walnut oil when beets are among the most abundant pro- ents. And, because they are appealing, it the nut itself would be complementary. ducers of sucrose in the plant kingdom. can be easy to eat too much. This excess Glucose — A simple sugar that plays many key roles in the body, glucose is a sim- ple sugar found in fruits, honey, cereal, WHAT ARE ESSENTIAL OILS? Walnuts flour, and nuts. Essential oils are extracted from vari- Fructose — The sweetest of all sugars ous plants for use in perfumes, for is found in abundance in honey and fruit. aromatherapy purposes, or for use in Lactose — Another simple sugar, lac- medicines as flavorings. Common tose occurs only in milk. It is often added essential oils used for their scent to other foods during processing to improve include rose oil, geranium oil, and taste. lavender oil. Essential oils used for Maltose — The result of a chemical flavorings are derived from lemons, processing that uses starch and malt, mal- cloves, peppermint leaves, and tose has numerous commercial food uses. It spearmint leaves. is often used in beer, bread, and baby food, among other things. 400 Part II: Encyclopedia of Foods

could make it difficult to maintain a healthy Sugar extracted from the crushed cane or sliced weight. Heavy use of sweeteners also may Sugar was once considered as valuable as beets is then processed to make sugar. increase the risk of tooth decay, which is gold because of its scarcity. Its use spread Typically, the juice is boiled, and then why it is important to brush after eating a throughout the Western world after chemicals are added to the solution to puri- sweet food, particularly one that is sticky, explorers, then armies, conquered parts of fy it. The resulting syrup is known as such as caramel. For these reasons, it is best ancient Arabia. In early times, it was sold molasses. Continued processing separates to minimize the amount of sweeteners in and traded in blocks, which were then crystals from the molasses and other by- your diet. ground into powder. products. The crystals are then dried and Although sugar is a carbohydrate that packaged as sugar. Selection and Storage occurs naturally in every fruit and veg- The most common types of sugars These factors depend on the type of sweet- etable, it is found in the greatest quantities found in supermarkets are as follows: ener. Check the following sections, which as sucrose in sugar cane, which is grown Granulated white sugar — Often provide more information on common in the tropics, and sugar beets, which can referred to as table sugar, this is the most types of sweeteners, for specifics. be cultivated in colder climates. Juice commonly used type of sugar. There are different grades of granulated white sugar, and the size of the sugar crystal determines how it is used. Regular, extra-fine, or fine sugar is the sugar found most commonly in the sugar bowl and called for in most There are many types of sweeteners. cookbook recipes. Superfine sugar or ultra- fine sugar has the smallest crystal size and is often used in cakes and and to sweeten fruits or iced drinks. Superfine sugar dissolves the most easily in water. Brown sugar — Brown sugar is sold in dark and light varieties. It is simply white sugar crystals coated in a molasses syrup to add a natural mellow flavor and color. Dark brown sugar has more color and a stronger molasses flavor. Its fuller flavor is called for in recipes for gingerbread and baked beans. Lighter types are usually used in baking. Neither type of brown sugar is considered raw sugar, although they do look similar to it. Confectioners’ sugar — Also known as powdered sugar, this is granulated sugar that has been ground into a powder. A small amount of cornstarch can be added to prevent clumping. Confectioners’ sugar typically is used to make icing, in whipping cream, and as a topping for desserts. Decorating or coarse sugar — Also called sugar crystals, decorating sugar has granules about four times larger than those Fats, Oils, & Sweeteners 401

of regular granulated sugar. It undergoes minimize its role in our diet. Make a little SUGAR IN THE RAW a special processing method to make it resis- go a long way. To do so: tant to color change and breakdown at high • Add spices, such as cinnamon or nut- Many so-called raw sugars are temperatures. This makes it useful for mak- meg, to foods to up flavor while reduc- marketed in the United States. Two ing fondants or liqueurs. ing sweeteners used in them. popular types of raw sugar are the Sanding sugar — Also called colored • Add fruit or yogurt to foods such as coarse-textured dry Demerara sugar, sugar, sanding sugar is used for decorating cereal, instead of a sweetener. which is produced in the South and is characterized by large crystals. This • Avoid sweetened soft drinks, and American country of Guyana, and is desirable in decorating because it gives minimize fruit juices with added sugar. the moist, fine-textured muscovado, the food a sparkling appearance. Better yet, drink water. or Barbados, sugar. Demerara sugar Flavored sugar — This is simply gran- • Check labels for sugar or any one of the is light brown and is characterized by ulated sugar that has been combined or chemical names for it: glucose, sucrose, large golden crystals that are slightly scented with various ingredients such as lactose, or fructose, to name just a few. sticky. It is excellent as a topping for cinnamon or vanilla. Also, watch for corn syrup or malt syrup, hot cereals and is widely used in Fruit sugar — Slightly finer than two more widely used sweeteners in food specialty coffee houses. Muscovado, “regular” sugar, fruit sugar is used in dry manufacturing. or Barbados, sugar is a dark, rich mixes such as gelatin desserts, pudding brown sugar and retains a strong mixes, and drink mixes. The more uni- Serving Suggestions molasses flavor. Turbinado sugar is form crystals prevent separation or settling Manufacturers can reduce the fat in many another variation of raw sugar. It of smaller crystals to the bottom of the box. foods, but it is hard to do without sugar. has undergone steam processing to In addition to sweetening items, sugar Sugar is a key component of baked goods remove some of the lingering molasses plays an important role in making food. It and desserts and is used to enhance the in it. Its crystals are light-golden and is a critical ingredient in bread, in which it flavor of everything from sweet-and-sour generally are larger than those of provides food for yeast and thus helps bread stir-fry to ham. The amount of sugar used regular sugar. Turbinado sugar tastes to rise. It also adds to the flavor and crust in a recipe often can be reduced by up to very similar to brown sugar. color of baked goods and helps extend shelf half without compromising the flavor. life. However, this is not always the case, so a In large amounts, sugar inhibits the bit of trial and error is required. Honey growth of yeast and molds in jams and In ancient times, this thick, sweet, golden jellies. Sugar syrups protect frozen and liquid was thought of as a healing agent, a canned foods from browning and wither- gift from the gods, and a symbol of wealth. ing. In ice cream, beverages, baked goods, Today, this sweetener is still revered, and other products, sugar adds bulk, although not as highly, for being a natural texture, and body. It is also used in many source of sweet flavor. condiments, such as ketchup and salad Honey is made by bees. The basic dressing, where it blends flavors, reduces ingredient is nectar gathered from flowers. acidity, and helps create a smooth texture. Enzymes in the bee’s saliva convert the Sugar has a long shelf life. Kept tightly nectar into honey. Essentially, this is a wrapped and in a cool, dark place, it will simple matter of chemistry, in which the keep for months or even years. sugar (sucrose) in nectar is converted into fructose and glucose. Preparation Tips Sugar cane As the phrase “busy as a bee” suggests, Sugar adds flavor and calories but little else. bees work hard to make honey. The bee Therefore, it is best for most of us to must make up to 100,000 round trips from 402 Part II: Encyclopedia of Foods

other sweeteners, does contain trace but are commonly used in food manufac- amounts of vitamins and minerals. turing because they do not readily form If kept in a sealed container and a cool crystals. Corn syrup is perhaps the most dark place, honey can be kept for a long widely used grain syrup. It is made by pro- time. Cooler temperatures, such as in a cessing corn starch and is available in light refrigerator, may cause honey to thicken. and dark forms. Malt syrup, made from Warming it up, however, restores honey’s evaporated corn mash and sprouted barley, appearance. Its taste is not altered. However, is another common grain syrup. It has a very warm temperatures can change honey’s strong flavor and is used in bread making. flavor. Golden syrup — Popular in England, golden syrup is similar in consistency to Preparation Tips corn syrup and has a golden color. It is Most honey sold in stores is pasteurized, made from sugar cane juice and has a toast- filtered, and blended. Some cooks buy ed flavor. It is also known as light treacle. honey directly from an apiary because they Maple syrup — The best known of all believe that these processes alter or dull syrups, maple syrup is made by boiling the honey’s delicate flavor. Honey also can be sap of certain species of maple trees (Acer used as a substitute for sugar (about 1/2 saccharum) found mainly in Quebec, New cup honey for 1 cup of sugar) in many York, and Vermont. This clear, subtly recipes. Keep in mind, however, that honey flavored syrup is sweeter than sugar and has may cause food to brown more quickly. In a distinctive flavor. addition, you will need to reduce the liquid Molasses — Molasses, a dark viscous hive to flower and back just to make a quart in the recipe. syrup, is a by-product of the sugar-making of honey. process and is generally used for flavoring Honey is divided into three basic cate- Serving Suggestions foods or as a glaze. It is poured over foods gories: Honey adds moisture to cakes, breads, and as a condiment in some regions of the • Liquid honey, which is extracted from other confections. It is also an excellent United States. Light molasses is produced the comb topping for most baked goods. One other during the first stages of the sugar-extraction • Chunk-style honey, a liquid honey with common use is as a glaze for meats such process. Dark molasses is made during the pieces of the honeycomb as ham. second stage and is referred to as unsulfured • Comb honey, a square or round piece of molasses. Blackstrap molasses, made during the honeycomb, with the honey inside the final stage of sugar production, is darkly Within these three categories are Syrups colored and has an intense flavor. hundreds of different types of honey. Sugar also comes in syrups — thick, Black treacle — Black treacle is a Honey’s color ranges from light to dark. viscous, sweet liquids that have various thick, black, and sticky syrup. It is very The flavor ranges from mild to strong and tastes and uses. The most common types similar to molasses and is a by-product of depends on the type of flower from which include the following: the sugar-production process. Black trea- the nectar was taken. In general, the darker Cane syrup — Thick and extremely cle is sweeter than molasses. A lighter- the honey, the stronger the flavor. sweet, cane syrup is made from sugar cane. colored and lighter-flavored form is also One tablespoon of honey has about 64 It is a common ingredient in Caribbean available. Both are more common in calories. Although sugar has about 48 and Creole recipes. England. calories per tablespoon, honey does have Grain syrups — Sweet syrups can be Palm syrup — This dark, thick, and some advantages over sugar. Its sweeten- made from several grains: barley, wheat, intensely flavored syrup is made from ing power is stronger. And honey, unlike corn, or rice. They are not as sweet as sugar palms. It is an ingredient in some Asian Fats, Oils, & Sweeteners 403

HONEY AND INFANTS a distinctive taste that cannot be duplicated, before use. The processing of the beans chocolate is the universal favorite when it results in a dark brown liquid called choco- Many parents are unaware that honey comes to flavor. In fact, ancient cultures late liquor. This fluid — which is 55 percent should not be served to children even thought it was a gift from the gods, one fat, 17 percent carbohydrate, and 11 per- younger than 1 year because it may with medicinal properties. It is perhaps the cent protein — is used to make virtually all contain a small amount of botulism most popular sweet flavoring worldwide. types of chocolate. toxin. The amount of this toxin in Chocolate is made from the beans of Different types of chocolate contain vary- honey is not enough to harm adults the cacao tree, which grows in the warm, ing amounts of cocoa butter — a vegetable and children older than 1 year humid weather of the equatorial regions. fat derived from the cacao bean — and solids because their immune systems have Like coffee beans, the beans of the cacao from the cacao bean. Chocolate types matured. But in infants, this toxin tree must be dried, chopped, and roasted include the following: can be life-threatening.

recipes and usually is sold only at specialty markets.

Preparation Tips Most grain syrups are used commercially. In contrast, maple syrup is typically used at home. Pure maple syrup is found in super- markets. However, pancake syrups com- monly contain either a small portion of maple syrup or maple flavoring that is then mixed with a grain syrup. Many types of syrups are used to make candy. Keep in mind that syrups high in sugar have a higher boiling point than water.

Serving Suggestions Maple syrup is typically used as a topping for waffles and pancakes. Numerous types of syrups can be used as glazes for meats (ham, in particular, and also poultry or fish) or on top of vegetables, such as carrots. Molasses also makes an excellent glaze. Sugar syrups make an excellent glaze for pound cakes and bundt cakes.

Chocolate If there is one flavoring that everyone seems to love, it’s chocolate. Rich and sweet, with 404 Part II: Encyclopedia of Foods

Unsweetened — Sometimes referred to ARTIFICIAL SWEETENERS all cocoa butter has been removed from it. as baker’s chocolate, this dark, rich, and A tablespoon of unsweetened cocoa powder Aspartame (better known as Nutra- bitter chocolate does not have any sugar contains about 15 calories and just under 1 Sweet), acesulfame-K, saccharin, and added to it. It is usually added to recipes in gram of fat. sucralose are synthetic substances which sugar is an ingredient. Cocoa typically is not sweetened and is that have been approved by the U.S. Bittersweet — This dark, rich choco- added to recipes in which sugar is used. Food and Drug Administration. late is comprised mostly of chocolate liquor, There are two main types of cocoa: natural They are used commercially and in meaning it is rich in cacao solids, but it may and “Dutch-process.” Natural cocoa is light the home to sweeten products. They have some milk solids and other flavorings in color and has a strong chocolate flavor. contain few or no calories but are added to it. In contrast, Dutch-process has a milder several hundred times sweeter than Semisweet — A favorite of makers of taste but is darker in color. sugar. For more information, see chocolate chip cookies, semisweet choco- Chocolate’s nutritional value varies. Chapter 2, page 21. late contains more milk solids and other One ounce of unsweetened chocolate has flavorings than bittersweet chocolate. 145 calories, 16 grams of fat, and 9 grams Milk — The sweetest of all chocolates, of saturated fat. In comparison, an ounce milk chocolate has a light-brown color and Imitation chocolate — Typically used of semisweet chocolate has 135 calories, 9 a mild chocolate flavor. in baking chips, imitation chocolate replaces grams of fat, and 5 grams of saturated fat. White — This ivory-colored chocolate some or all of the cocoa fat with other veg- Chocolate also is a source of protein and contains no cacao bean solids, but it does etable fats. It is high in fat (mostly saturated contains trace amounts of vitamins and contain cocoa butter, which gives it a rich, fat) and does contain caffeine. some minerals, such as potassium. creamy mouth-feel. It differs from white Cocoa is another common type of Chocolate should be stored in a cool, almond bark or candy coating, which uses chocolate. It is a powdered form of choco- dark place and can be kept for several vegetable fat as a base instead of cocoa butter. late made from chocolate liquor. However,

Made from maple syrup, maple sugar is WHAT IS LIQUID SUGAR? twice as sweet as regular table sugar. Liquid sugars were first developed before processing made distribution of granulated sugars practical. It is generally used for commercial purposes in products in which dis- solved granulated sugar is desired. A darker liquid sugar is also available. It is called amber liquid and is darker and has more of a cane sugar flavor. Invert sugar is another type of liquid sugar. It helps prevent sugar crystallization and also helps the product it is in retain moisture. Invert sugar is sweeter than regular table sugar and is generally available only for commercial uses. Fats, Oils, & Sweeteners 405

months. Dark chocolate can be stored for up chocolate can be replaced with 3 table- Serving Suggestions to a year. Varying temperatures will cause spoons of cocoa and 1 tablespoon of cook- Chocolate is the classic dessert ingredient, lighter, whitish areas to appear on chocolate ing oil. providing the flavoring power for cakes, — something that does not affect taste and Melting chocolate is difficult because , frostings, mousses, creams, and other is resolved when the chocolate is melted. it burns easily. For that reason, it is best to sweets too numerous to count. Chocolate also can be frozen, but it must be use a double boiler to melt chocolate. Avoid Chocolate’s high fat content and wrapped tightly to prevent moisture from splashing any water into the melting choco- high calories mean it should be used in damaging the chocolate when it is thawed. late because doing so can cause the choco- moderation. Use chocolate as an accent late to become hard and thus unusable. to a healthier food — such as a dip for Preparation Tips Chopping the chocolate into small bits strawberries — rather than as the main Cocoa can be used as a substitute for choco- before melting it helps achieve the smooth, ingredient. Reduced-calorie hot cocoa late in recipes. However, when this sub- even consistency that many recipes require. mixes are an excellent way to feed a stitution is made, fat needs to be added to Always look at the ingredient list of the chocolate craving without the fat and the cocoa to ensure that the final product chocolate you buy to ensure that you are calories. Or, simply save chocolate for will be moist. Each square of unsweetened not getting a substitute. special occasions. This Page Intentionally Left Blank Glossary

Acute: Term used to describe disorders or symptoms that occur Arteriosclerosis: Condition in which the walls of arteries become abruptly or that run a short course; opposite of Chronic hard and thick, sometimes interfering with blood circulation

Aerobic: Requiring the presence of oxygen. Aerobic exercise, for Artery: Blood vessel that carries blood from the heart to other example, requires increased oxygen consumption. Opposite of tissues of the body Anaerobic Asymptomatic: Without symptoms Ambulatory: Able to walk Atherosclerosis: Condition in which fatty deposits accumulate Amino acid: A component of protein, containing nitrogen. The body in the lining of the arteries, resulting in restricted, less flexible path- produces many amino acids; those it needs but cannot make are known ways for the blood as essential amino acids and must be obtained through the diet Atrophy: Wasting of tissue or an organ due to disease or lack of use Anaerobic: Able to live without oxygen (as certain bacteria), or a Autoimmune: Reaction of the body against one or some of its type of exercise in which short, vigorous bursts of activity requir- own tissues that are perceived as foreign substances, resulting in ing little additional oxygen are performed. Opposite of Aerobic production of antibodies against that tissue

Anemia: Condition characterized by a reduced number of red Bacteria: Single-celled microorganisms, some of which cause blood cells, amount of hemoglobin, or amount of blood disease and some of which are beneficial to biological processes

Aneurysm: The localized bulging of a blood vessel, usually an Benign: Harmless; not progressive or recurrent artery, to form a bulge or sac Blood pressure: Force placed on the walls of the arteries. See Anorexia: Loss of appetite, often due to depression, fever, illness, Diastole and Systole widespread cancer, or addiction to alcohol or drugs Bowel: Small or large intestine. The small intestine is sometimes Anorexia nervosa: An eating disorder characterized by aberrant called the small bowel. The large intestine is also called the colon eating patterns and disturbed ideas about body weight Brand-name drug: A drug carrying a trademark name designated Antibody: Protein of the immune system that counteracts or elim- by its manufacturer inates foreign substances known as antigens Cachexia: Malnutrition and wasting due to illness Antigen: Substance foreign to the body that causes antibodies to form Caffeine: A stimulant found naturally in coffee, tea, chocolate, and cocoa; may be added to, for example, soft drinks and over- Apnea: Temporary cessation of breathing the-counter drugs

407 408 Glossary

Calorie: The amount of heat needed to raise the temperature of Coagulate: To solidify or change from a liquid to a semisolid, as 1 gram of water by 1° Centigrade when blood clots

Cancer: General term for various conditions characterized by Colon: The large intestine extending from the small intestine and end- abnormal growth of cells, forming malignant tumors that can ing in the anus. It is responsible for extracting water from undigest- develop in various parts of the body. See Malignant and Benign ed food and storing the waste, which is eliminated in bowel movements

Capillaries: Minute blood vessels connecting the smallest arter- Colorectal: Pertaining to the colon and rectum ies to the smallest veins Complex carbohydrate: A substance that contains several sugar Carbohydrate: A group of compounds composed of starches or units linked together, such as starch sugars, found primarily in breads and cereals and in fruits and vegetables Constipation: The difficult or infrequent passage of stool

Carcinogen: A potential cancer-causing agent Coronary: Pertaining to the arteries that supply blood to the heart

Cardiac: Pertaining to the heart Coronary artery disease: Narrowing or blockage of one or more of the coronary arteries, resulting in decreased blood supply to the Cardiopulmonary: Pertaining to both heart and lungs heart (ischemia). Also called “ischemic heart disease”

Cardiovascular: Pertaining to the heart and blood vessels Corticosteroids: Hormones produced by the cortex of the adrenal glands; also, synthetic hormones used as medications Carotid artery: Main (right and left) artery of the neck which carries blood to the head and brain Debility: A state of physical weakness

Cerebrovascular: Pertaining to the blood vessels of the brain Dehydration: A lack of an adequate amount of fluid in the body. Dehydration may be accompanied by dry mouth, thirst, consti- Chemotherapy: Treatment of disease by chemicals that have a pation, dizziness, concentrated urine, or fever direct effect on the disease-causing organism or disease cells; widely used in the treatment of cancer Deoxyribonucleic acid (DNA): A substance found in the nucleus of cells that carries genetic information Cholesterol: A fat-like substance made in the liver and found in the blood, brain, liver, and bile and as deposits in the walls of blood Dextrose: A simple sugar that is found in the blood vessels. Essential to the production of sex hormones. Found in foods of animal sources Diabetes mellitus: Disorder characterized by high levels of glucose in the blood. Diabetes mellitus may be caused by a failure of the Chromosome: One of 46 rod-shaped structures in the nucleus pancreas to produce sufficient insulin or by resistance of the body that carry genetic information to each cell to the action of insulin

Chronic: Term used to describe long-lasting disease or condi- Diabetic ketoacidosis: A serious condition that develops in persons tions. Opposite of Acute with diabetes when there is not enough insulin and the body begins breaking down fat, producing ketones (acids) Clinical: Pertaining to information gathered from direct obser- vation of patients, as distinct from laboratory findings Diagnosis: Identification of a disease or disorder Glossary 409

Diarrhea: An increase in the number or liquidity of bowel move- Fatty acids: Substances that occur in foods; different fatty acids ments have different effects on cholesterol and triglyceride levels

Diastole: Period during the heart cycle in which the muscle relaxes, Fiber: As applies to food, a substance that resists digestion and followed by contraction (Systole). In a blood pressure reading, the passes through the system essentially unchanged. Fiber adds bulk lower number is the diastolic measurement to the diet and aids in the passage of bowel movements

Diastolic pressure: The lowest blood pressure reached during the Flatulence: Excessive gas in the stomach or intestine relaxation of your heart. Recorded as the second number in a blood pressure measurement Fracture: To break or crack a bone; or, a break or a crack in a bone

Digestion: Breakdown of food so it can be absorbed Fructose: A sugar found in fruit, corn syrup, and honey

Duodenum: The part of the small intestine next to the stomach Gallbladder: Structure located under the liver that stores bile and then releases it into the small intestine Edema: Swelling of body tissues due to excessive fluid Gastric: Pertaining to the stomach Endocardium: The thin, inner membrane that lines the heart. Gastroenteritis: An inflammatory condition of the stomach and See Epicardium and Myocardium intestines leading to nausea, vomiting, abdominal pain, and diarrhea. Usually of bacterial or viral origin Enzyme: A complex protein that stimulates a chemical reaction Gastrointestinal tract: The stomach and intestines Epicardium: The thin membrane on the surface of the heart. See Endocardium and Myocardium Gene: Structure within a chromosome that is responsible for inher- itance of a particular characteristic Epinephrine: Adrenal hormone that increases heart rate and blood pressure and affects other body functions Generalized: Overall, not limited to one area of the body

Esophagus: The muscular tube that connects the throat to the Genetic engineering: Manufacture, alteration, or repair of genetic stomach material by synthetic means

Estrogen: Hormone produced primarily in women that con- Geriatrics: The branch of medicine that specializes in the care of tributes to the development of female secondary sex characteristics problems related to aging and cyclic changes such as menstruation and pregnancy. An oral replacement dose of estrogen is often used to lessen the effects of Germ: A microorganism that causes disease menopause, among other effects. The hormone is also produced in small quantities in men Gestational diabetes: Diabetes that develops during preg- nancy, resulting in improper regulation of glucose levels in the Ethanol: Grain or ethyl alcohol blood

Fats: A group of organic compounds that are composed of fatty Gland: Any organ or tissue that releases a substance to be used acids. Fats are either saturated or unsaturated. Unsaturated fats are elsewhere in the body; endocrine glands release hormones directly classified further as either monounsaturated or polyunsaturated into the bloodstream 410 Glossary

Glucose: A form of sugar. All of carbohydrate and part of fat can Hydrogenation: A process that changes an unsaturated fat to a be changed by the body into glucose; used by the body for energy more saturated one

Gluten: Protein found in grains such as wheat, rye, oats, and barley. Hyper-: Prefix meaning “excessive” or “increased” Gluten helps hold in the gas bubbles when flour dough rises Hyperactivity: Condition of disturbed behavior characterized by Glycogen: Stored form of carbohydrate in the liver and muscles constant overactivity, distractibility, impulsiveness, inability to concentrate, and aggressiveness Goiter: Enlargement of the thyroid gland Hypercholesterolemia: Increased level of cholesterol in the bloodstream Gout: A condition in which excess uric acid may lead to arthritis and kidney stones Hyperglycemia: Increased level of sugar (glucose) in the blood- stream HDL cholesterol: High-density lipoprotein cholesterol; a type of cholesterol thought to help protect against atherosclerosis; known Hyperlipidemia: Excess of fats (lipids) in the bloodstream as “good” cholesterol Hyperplasia: Excessive growth of tissues Heart attack: Descriptive term for a myocardial infarction: an incident caused by the blockage of one or more of the coronary Hypertension: Condition in which the blood is pumped through arteries, resulting in interruption of blood flow to a part of the the body under abnormally high pressure; also known as high heart blood pressure

Heartburn: Pain due to regurgitation (reflux) of juices from the Hypo-: Prefix meaning “inadequate” or “insufficient” stomach into the esophagus; pyrosis Hypoglycemia: Condition in which the sugar (glucose) in the Hemoglobin: A iron-containing protein found in the red blood bloodstream decreases below normal levels cells. Hemoglobin transports oxygen to body tissues Hypotension: Low blood pressure Hemorrhage: Loss of blood from a blood vessel Iatrogenic disease: Disorder or disease resulting as a side effect of Hemorrhoid: Swollen vein in and around the anus that may bleed a prescribed treatment

Hepatic: Pertaining to the liver Idiopathic: Pertaining to a condition or disease of unknown cause

Heredity: Genetic transmission of traits from parent to offspring Ileum: Lower portion of the small intestine

Hernia: Protrusion of an organ or part of an organ into sur- Immobilize: To make a limb or part immovable in order to pro- rounding tissues mote healing

High blood pressure: See Hypertension Immunity: State of being resistant to a disease, particularly an infectious one Hormone: A substance secreted in the body and carried through the bloodstream to various tissues of the body, where it serves a Indigestion: Impaired digestion, commonly refers to abdominal regulatory function pain after meals Glossary 411

Infarct: An area of tissue that dies because of lack of blood supply Ketoacidosis: A disturbance of body chemistry that occurs in star- vation or as a complication of type 1 (insulin-dependent) diabetes Infection: Disease caused by invasion of body tissue by bacteria, viruses, or fungi Ketone: An acidic substance produced when the body must use fat for energy Infectious: Ability to transmit a disease caused by microorganisms Kidneys: The two bean-shaped organs located in the back portion Inferior vena cava: Large vein returning blood from your legs of the upper abdomen that are responsible for excreting urine and and abdomen to your heart regulating the water and chemical contents of the blood

Inflammation: Body tissue’s reaction to injury that leads to Kilogram: A metric unit of weight; 1 kilogram equals 2.2 pounds swelling, pain, heat, and redness or 1,000 grams

Insulin: A hormone made by the pancreas or taken by injection Kyphosis: Excessive curvature of the upper spine, resulting in that regulates the amount of sugar (glucose) in the bloodstream humpback, hunchback, or rounding of the shoulders. May result from diseases such as osteoarthritis or rheumatoid arthritis, osteo- Insulin pump: A device that delivers a predetermined amount porosis, or rickets, from conditions such as compression fracture, of insulin into the body or from a congenital abnormality

Insulin reaction: A condition in insulin-taking diabetics result- Lactation: The production of breast milk ing in low blood sugar (hypoglycemia) due to excess insulin or inadequate carbohydrate intake Lactose: The sugar found in milk

Intestines: Portion of the digestive tract extending from stomach Laparoscopy: Examination of the inside of the abdominal cavi- to anus and responsible for much of the absorption of nutrients. ty by means of a laparoscope (a viewing instrument) inserted See Duodenum, Ileum, Jejunum, and Colon through a small incision

Intolerance: Inability to endure, as with pain or a drug therapy LDL cholesterol: Low-density lipoprotein cholesterol; provides cholesterol for necessary body functions, but in excessive amounts Involuntary: Not controlled through will it tends to accumulate in artery walls; known as “bad” cholesterol

Irradiation of food: A process of exposing food to low-dose radia- Lesion: Area of tissue that is injured or diseased such as a wound, tion in order to extend shelf life by killing microorganisms and insects abscess, sore, tumor, mole, or cyst

Ischemia: Deficiency of blood flow within an organ or part of an Lipid: Description term for a fat or fat-like substance found in organ. Often refers to the situation in which an artery is narrowed the blood, such as cholesterol or blocked by spasm or atherosclerosis and cannot deliver sufficient blood to the organ it supplies Lipoproteins: Proteins that combine with lipids to make them dissolve in blood Jejunum: The portion of the small intestine located between the duodenum and ileum Liver: A large organ in the upper abdomen that is the site of many metabolic functions, including the secretion of bile, the Joint: The point of juncture between two or more bones where manufacture of proteins, and the storage of glycogen and certain movement occurs vitamins 412 Glossary

Lungs: The two organs of respiration that bring air and blood mm Hg (millimeters of mercury): Unit used for measuring blood into close contact so that oxygen can be added to and carbon pressure dioxide removed from the blood Mono-: Prefix meaning “one” Malabsorption: Inadequate absorption of nutrients from the small intestine. Symptoms and signs of malabsorption syndrome include Muscle: Tissue that produces movement by its ability to contract loose, fatty stools, diarrhea, and weight loss, but anemia is not a symptom Musculoskeletal: Pertaining to the muscles and the skeleton Malignant: Harmful, as in cancerous tissue that can grow uncon- trollably and spread (metastasize) Myalgia: Muscle tenderness or pain

Malnutrition: Deficiency of nourishment in the body due to lack Myocardial infarction: Heart attack; death of an area of heart of healthful food or improper digestion and distribution of nutrients muscle due to lack of blood supply

Masticate: Chew Myocardium: The heart muscle. See Endocardium and Epicardium

Melanoma: A pigmented tumor of the skin and, in rare instances, Nausea: An unpleasant sensation in the stomach, often followed of the mucous membranes. A malignant melanoma can be invasive by vomiting and spread to lymph nodes and other sites more frequently than other skin cancers Necrosis: Changes due to death of cells or organs

Membrane: A thin layer of tissue that lines, separates, or covers Nerve: A bundle of nerve fibers through which nerve impulses organs or structures pass

Menopause: The age-related, permanent cessation of menstruation Neuropathy: A functional or structural change in nerves

Menstruation: Monthly shedding of blood and tissue from the lin- Nucleus: Center portion of cells essential for cell growth, nour- ing of the uterus ishment, and reproduction

Metabolism: Physical and chemical processes by which food is Nutrients: Substances supplied by food that provide nourishment transformed into energy and tissues are broken down into waste for the body products Nutrition: A combination of processes by which the body receives Metastasis: Spreading of a disease from one part of the body to and uses the substances necessary for its function, for energy, and another, usually refers to movement of malignant cells (as in can- for growth and repair of the body cer) or bacteria through the lymph or blood Obesity: Abnormal body weight, usually defined as more than Microbes: Microscopic one-celled organisms such as bacteria, 30 percent above average for age, height, and bone structure many of which cause disease Occlusion: Closure of a passage such as ducts or blood vessels. Mineral: A class of nutrients made from inorganic compounds In dentistry, the alignment of upper and lower teeth when the jaws are closed Mitosis: Type of cell division in which the new cells have the same number of chromosomes as the parent cell Olfactory: Pertaining to the sense of smell Glossary 413

-oma: Suffix meaning “tumor”; generally not a cancer Pharmacology: Study of drugs and their effects on living beings

Oncology: The study of cancer Phytochemicals: Plant chemicals that when eaten may have an effect on health Organic food: Food that is grown and processed without the use of chemicals, including fertilizers, insecticides, artificial coloring, Pica: An uncommon urge to eat nonfood items such as laundry and additives starch, dirt, baking powder, or frost from the freezer

Orthostatic hypotension: Decrease in blood pressure upon stand- Pinch: A measure of dry ingredients equivalent to approximately ing; may lead to light-headedness or fainting 1/16 of a teaspoon -osis: suffix meaning “diseased state” Placebo: Substance given for psychological benefit or as part of a Osteoporosis: Reduction in bone that can result in weak bones clinical research study; it has no specific pharmacologic activity and fractures against illness

Over-the-counter (OTC): Sold without a prescription Plaque: A film or deposit of bacteria and other material on the sur- face of a tooth that may lead to tooth decay or periodontal disease Pancreas: Gland that produces enzymes essential to the digestion of food. The islets of Langerhans within the pancreas secrete insulin Plasma: Fluid part of the blood and lymph into the blood Poly-: Prefix meaning “multiple” Parasite: An organism that lives on or within another organism at the expense of the host Polyp: A protruding growth, often on a stalk

Parathyroid gland: Endocrine glands located behind the thyroid Primary care physician: Physician responsible for a person’s gland that maintain the level of calcium in the blood general health care

Parenteral: Method of administering medication or nutrition Progesterone: Female sex hormone responsible for, among other other than via the digestive tract, such as intravenous, subcuta- things, preparation of the uterine lining for implantation of the neous, or intramuscular fertilized egg

Pareve: A term describing food made without animal or dairy Prognosis: Prediction of the course or outcome of a disease ingredients, according to kosher dietary regulations Prostate gland: Gland located at the base of the bladder in men Pasteurization: A method of killing bacteria in milk and other that contributes to production of seminal fluid liquids by heating to moderately high temperatures for a short time Protein: One of many complex nitrogen-containing compounds, composed of amino acids; essential for the growth and repair of Pathogen: Disease-producing microorganism tissue

Pathology: Study of the cause and nature of a disease Puberty: The time when body changes particular to the sex occur and when reproduction becomes possible Pernicious: Destructive, sometimes fatal. Pernicious anemia is caused by the inability to absorb vitamin B12 from the intestinal tract Pulmonary: Pertaining to the lungs 414 Glossary

Pulse: Expansion of an artery after each contraction of the heart Side effects: Undesirable effect of a medication or other treatment

Radiation therapy: The use of high-energy penetrating waves to Spleen: The largest organ in the lymphatic system. Located near treat disease. Sources of radiation used in radiation therapy include the stomach, it has a role in the production, storage, and break- x-ray, cobalt, and radium down of blood cells

Rectum: The lowest portion of the large intestine. Stores stool until Squamous cell carcinoma: A malignant tumor arising from cells it is emptied known as squamous epithelium; a common form of skin cancer

Renal: Pertaining to the kidneys Stenosis: The narrowing or closure of an opening or passageway in the body Renal failure: The inability of the kidneys to excrete wastes, con- centrate urine, and maintain electrolyte balance Sterilization: The process by which all microorganisms are killed, as in sterilization of surgical instruments Retinopathy: Abnormality of the retina that may cause deterio- ration of eyesight Steroids: See Corticosteroids

Risk factors: A factor that increases the chance of developing or Stomach: A sac-like organ to which food is delivered by the esoph- aggravating a condition agus. After the food is processed mechanically by a churning action and chemically with gastric acids, it passes from the stomach to Roughage: Indigestible fiber of fruits, vegetables, and cereals the small intestine

Saline: Salt (sodium chloride) solution Stool: Body waste excreted from the bowel; feces

Saliva: Fluid secreted by the salivary and mucous glands of the Stroke: An injury of the brain due to bleeding or to an interrup- mouth that moistens food and begins the process of digestion tion of the blood supply

Sauté: To cook food quickly in a small amount of oil or seasoned Sucrose: The simple sugar processed from sugarcane and sugar beets liquid over a high heat Syndrome: A constellation of symptoms that characterize an Sclerosis: Hardening or thickening of an organ or tissue, usually ailment due to abnormal growth of fibrous tissue Systemic: Affecting or pertaining to the entire body rather than Screening: Tests or observations applied to a large cohort of one of its parts individuals to identify disease or risk of disease Systole: The portion of the heart cycle during which the heart Secretion: The process of producing a substance by a gland; also, muscle is contracting the substance produced Systolic pressure: The highest blood pressure produced by the Sedentary: Lacking exercise; inactive contraction of the heart. Recorded as the first number in a blood pressure measurement Sepsis: Infection with disease-causing microorganisms or other toxins in the bloodstream Thoracic: Having to do with the chest (thorax) Glossary 415

Thyroid gland: The endocrine gland that produces thyroid hor- Urine: Fluid waste produced in the kidneys, stored in the bladder, mone and released through the urethra

Thyroxine: One of the forms of thyroid hormone that is involved in Vascular: Pertaining to blood vessels; includes veins and arteries the control of the pace of chemical activity (metabolism) in the body Vegans: People who do not eat any food of animal origin Tissue: A collection of similar cells that form a body structure

Vein: A blood vessel that returns blood to the heart Toxin: A poison

Transient ischemic attack: Symptoms caused by temporary lack Venous: Pertaining to veins of circulation to part of the brain Viral: Pertaining to or caused by a virus Transplantation: The surgical transfer of an organ or tissue from one position (or person) to another Virus: Tiny organism that causes disease; viruses range from minor (common cold) to potentially deadly (AIDS) Trauma: The process or event leading to an injury or wound Vital signs: Respiration, heart rate, and body temperature Triglyceride: A form of fat that the body can make from sugar, alcohol, or excess calories Vitamins: Organic substances that are essential for most meta- bolic functions of the body; they are fat-soluble (A, D, E, K) and Truncal obesity: Fat deposited in the thorax and abdomen, instead water-soluble (B vitamins and C). of the hips and thighs

Tumor: A new growth of tissue; a neoplasm Vomit: The ejection of contents of the stomach through the mouth; also, the material itself Ulcer: An open sore on the skin or a mucous membrane X-ray: Electromagnetic vibrations of short wavelength that Ulcerative colitis: A disease characterized by inflammation of the penetrate most matter and produce an image on film; also called lining of the colon and rectum roentgen ray This Page Intentionally Left Blank reading list

American Diabetes Association Complete Guide to Diabetes: the Ultimate Home Diabetes Reference. Second edition. Alexandria, VA, American Diabetes Association, 1999

Calhoun S, Bradley J: Nutrition, Cancer, and You: What You Need to Know, and Where to Start. Lenexa, KS, Addax Publishing Group, 1997

Collazo-Clavell M (editor): Mayo Clinic on Managing Diabetes. Rochester, MN, Mayo Clinic, 2001

Corriher SO: Cookwise: The Hows and Whys of Successful Cooking. New York, William Morrow, 1997

Donovan MD (editor): The Professional Chef’s Techniques of Healthy Cooking. New York, Van Nostrand Reinhold, 1997

Duyff RL: The American Dietetic Association’s Complete Food & Nutrition Guide. Minneapolis, Chronimed Publishing, 1998

Ensminger AH, Ensminger ME, Konlande JE, Robson JRK: Foods & Nutrition Encyclopedia. Second edition. Boca Raton, CRC Press, 1994

Ensminger AH, Ensminger ME, Konlande JE, Robson JRK: The Concise Encyclopedia of Foods and Nutrition. Second edition. Boca Raton, CRC Press, 1995

Fortin F, D’Amico S: The Visual Food Encyclopedia: the Definitive Practical Guide to Food and Cooking. New York, Macmillan Publishing, 1996

Gersh BJ (editor): Mayo Clinic Heart Book: the Ultimate Guide to Heart Health. Second edition. New York, William Morrow & Company, 2000

Hagen PT (editor): Mayo Clinic Guide to Self-Care: Answers for Everyday Health Problems. Second edition. Rochester, MN, Mayo Clinic, 1999

Heinerman J: Heinerman’s New Encyclopedia of Fruits & Vegetables. West Nyack, NY, Parker, 1995

Hensrud DD (editor): Mayo Clinic on Healthy Weight. Rochester, MN, Mayo Clinic, 2000

Herbst ST: The Food Lover’s Tiptionary: an A to Z Culinary Guide With More Than 4,500 Food and Drink Tips, Secrets, Shortcuts, and Other Things Cookbooks Never Tell You. New York, Hearst Books, 1994

417 418 Reading List

Herbst ST: The New Food Lover’s Companion: Comprehensive Definitions of Nearly 6,000 Food, Drink, and Culinary Terms. Third edition. Hauppauge, NY, Barron’s Educational Series, 2001

Hoffman M, Joachim D (editors): Prevention’s the Healthy Cook: the Ultimate Illustrated Kitchen Guide to Great Low-Fat Food: Featuring 450 Homestyle Recipes and Hundreds of Time-Saving Tips. Emmaus, PA, Rodale Press, 1997

Johnson RV (editor): Mayo Clinic Complete Book of Pregnancy & Baby’s First Year. New York, William Morrow & Company, 1994

Larson DE (editor): Mayo Clinic Family Health Book. Second edition. New York, William Morrow & Company, 1996

Margen S: The Wellness Encyclopedia of Food and Nutrition: How to Buy, Store, and Prepare Every Fresh Food. New York, Rebus, 1992

Rinzler CA: The New Complete Book of Food: A Nutritional, Medical and Culinary Guide. New York, Checkmark Books, 1999

Robbers JE, Tyler VE: Tyler’s Herbs of Choice: The Therapeutic Use of Phytomedicinals. New York, Haworth Herbal Press, 1999

Sarubin A: The Health Professional’s Guide to Popular Dietary Supplements. Chicago, American Dietetic Association, 2000

Sheps SG (editor): Mayo Clinic on High Blood Pressure. Rochester, MN, Mayo Clinic, 1999

Shils ME, Olson JA, Shike M, Ross AC (editors): Modern Nutrition in Health and Disease. Ninth edition. Baltimore, Williams & Wilkins, 1999

Stare FJ, Whelan EM: Fad-Free Nutrition. Alameda, CA, Hunter House Publishers, 1998

Web Sites

Cancer American Cancer Society: http://www.cancer.org

American Institute for Cancer Research: http://www.aicr.org

CancerNet: http://cancernet.nci.nih.gov/index.html

National Cancer Institute: http://rex.nci.nih.gov

Diabetes American Diabetes Association: http://www.diabetes.org/ Reading List 419

National Institute of Diabetes & Digestive & Kidney Diseases: http://www.niddk.nih.gov/index.htm

Heart Disease American Heart Association: http://www.americanheart.org/

National Heart, Lung, and Blood Institute: http://www.nhlbi.nih.gov/index.htm

Hypertension Dietary Approaches to Stop Hypertension (DASH): http://dash.bwh.harvard.edu

Nutrition American Dietetic Association: http://www.eatright.org

Dietary Guidelines for Americans: http://warp.nal.usda.gov:80/fnic/dga/index.html

Food Guide Pyramid: http://www.nal.usda.gov:8001/py/pmap.htm

Healthy People 2010: http://web.health.gov/healthypeople/

Mayo Clinic (health Web site): http://www.MayoClinic.com

Tuft’s Nutrition Navigator: http://navigator.tufts.edu/

USDA Food and Nutrition Information Center: http://warp.nal.usda.gov:80/fnic/

Obesity National Institutes of Health: Aim for a Healthy Weight: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

Shape Up America!: http://www.shapeup.org

Osteoporosis National Osteoporosis Foundation: http://www.nof.org

Osteoporosis and Related Bone Diseases National Resource Center: http://www.osteo.org

Supplements National Institutes of Health Office of Dietary Supplements: http://ods.od.nih.gov/databases/ibids.html

(All Web sites were retrieved on June 29, 2001.) This Page Intentionally Left Blank APPENDIX

DIETARY REFERENCE INTAKES AND NUTRIENTS IN FOODS

The tables on pages 422 to 429 are from Dietary Reference Intakes, National Academy of Sciences, National Academy Press, Washington, DC, 2001. The data on pages 434 to 483 are from U.S. Department of Agriculture, Agricultural Research Service. 1999. USDA Nutrient Database for Standard Reference, Release 13. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp. In some instances, manufacturers’ data also were used. This does not indicate an endorsement of the product. “0” value = negligible level. (-) = value not available. Values were rounded to nearest decimal point.

421 422 Appendix

TABLE 1: DIETARY REFERENCE INTAKES (DRIS): RECOMMENDED INTAKES FOR INDIVIDUALS. VITAMINS: FOOD AND NUTRITION BOARD, INSTITUTE OF MEDICINE, NATIONAL ACADEMIES

Life Stage Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Thiamin Riboflavin Group (μg/d)a (mg/d) (μg/d)b,c (mg/d)d (μg/d) (mg/d) (mg/d)

Infants 0–6 mo 400* 40* 5* 4* 2.0* 0.2* 0.3* 7–12 mo 500* 50* 5* 5* 2.5* 0.3* 0.4* Children 1–3 y 300 15 5* 6 30* 0.5 0.5 4–8 y 400 25 5* 7 55* 0.6 0.6 Males 9–13 y 600 45 5* 11 60* 0.9 0.9 14–18 y 900 75 5* 15 75* 1.2 1.3 19–30 y 900 90 5* 15 120* 1.2 1.3 31–50 y 900 90 5* 15 120* 1.2 1.3 51–70 y 900 90 10* 15 120* 1.2 1.3 > 70 y 900 90 15* 15 120* 1.2 1.3 Females 9–13 y 600 45 5* 11 60* 0.9 0.9 14–18 y 700 65 5* 15 75* 1.0 1.0 19–30 y 700 75 5* 15 90* 1.1 1.1 31–50 y 700 75 5* 15 90* 1.1 1.1 51–70 y 700 75 10* 15 90* 1.1 1.1 > 70 y 700 75 15* 15 90* 1.1 1.1 Pregnancy Յ 18 y 750 80 5* 15 75* 1.4 1.4 19–30 y 770 85 5* 15 90* 1.4 1.4 31–50 y 770 85 5* 15 90* 1.4 1.4 Lactation Յ 18 y 1,200 115 5* 19 75* 1.4 1.6 19–30 y 1,300 120 5* 19 90* 1.4 1.6 31–50 y 1,300 120 5* 19 90* 1.4 1.6

NOTE: This table (taken from the reports, see www.nap.edu) presents Recommended Dietary Al- lowances (RDA) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). RDAs and AIs may both be used as goals for individual intake. RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group. For healthy breastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed to cover needs of all individuals in the group, but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals covered by this intake. aAs retinol activity equivalents (RAEs). 1 RAE = 1 μg retinol, 12 μg β-carotene, 24 μg α-carotene, or 24 μg β-cryptoxanthin. To calculate RAEs from REs of provitamin A carotenoids in food, divide the REs by 2. For preformed vitamin A in foods or supplements and for provitamin A carotenoids in supplements, 1 RE = 1 RAE. bCalciferol. 1 μg Calciferol = 40 IU vitamin D. cIn the absence of adequate exposure to sunlight. dAs α-tocopherol. α-tocopherol includes RRR-α-tocopherol, the only form of α-tocopherol that occurs naturally in foods, and the 2R-stereoisomeric forms of α-tocopherol (RRR-, RSR-, RRS-, and RSS-α-tocopherol) that occur in fortified foods and supplements. It does not include the 2S-stereoisomeric forms of α-tocopherol (SRR-, SSR-, SRS-, and SSS-α- tocopherol), also found in fortified foods and supplements. Dietary Reference Intakes 423

Niacin Vitamin B6 Folate Vitamin B12 Pantothenic Biotin (mg/d)e (mg/d) (μg/d)f (μg/d) Acid (mg/d) (μg/d) (mg/d)g

2* 0.1* 65* 0.4* 1.7* 5* 125* 4* 0.3* 80* 0.5* 1.8* 6* 150*

6 0.5 150 0.9 2* 8* 200* 8 0.6 200 1.2 3* 12* 250*

12 1.0 300 1.8 4* 20* 375* 16 1.3 400 2.4 5* 25* 550* 16 1.3 400 2.4 5* 30* 550* 16 1.3 400 2.4 5* 30* 550* 16 1.7 400 2.4 h 5* 30* 550* 16 1.7 400 2.4 h 5* 30* 550*

12 1.0 300 1.8 4* 20* 375* 14 1.2 400i 2.4 5* 25* 400* 14 1.3 400i 2.4 5* 30* 425* 14 1.3 400i 2.4 5* 30* 425* 14 1.5 400 2.4h 5* 30* 425* 14 1.5 400 2.4 h 5* 30* 425*

18 1.9 600j 2.6 6* 30* 450* 18 1.9 600j 2.6 6* 30* 450* 18 1.9 600j 2.6 6* 30* 450*

17 2.0 500 2.8 7* 35* 550* 17 2.0 500 2.8 7* 35* 550* 17 2.0 500 2.8 7* 35* 550* eAs niacin equivalents (NE). 1 mg of niacin = 60 mg of tryptophan; 0-6 months = preformed niacin (not NE). fAs dietary folate equivalents (DFE). 1 DFE = 1 μg food folate = 0.6 μg of folic acid from fortified food or as a supplement consumed with food = 0.5 μg of a supplement taken on an empty stomach. gAlthough AIs have been set for choline, there are few data to assess whether a supply of choline is needed at all stages of the life cycle, and it may be that the choline requirement can be met by endogenous synthesis at some of these stages. h Because 10-30 percent of older people may malabsorb food-bound B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with B12 or a supplement containing B12. iIn view of evidence linking folate intake with neural tube defects in the fetus, it is recommended that all women capable of becoming pregnant consume 400 μg from supplements or fortified foods in addition to intake of food folate from a varied diet. jIt is assumed that women will continue consuming 400 μg of folic acid from supplements or fortified food until their pregnancy is confirmed and they enter prenatal care, which ordinarily occurs after the end of the periconception period—the critical time for formation of the neural tube. 424 Appendix

TABLE 2: DIETARY REFERENCE INTAKES (DRIS): RECOMMENDED INTAKES FOR INDIVIDUALS. MINERALS: FOOD AND NUTRITION BOARD, INSTITUTE OF MEDICINE, NATIONAL ACADEMIES

Life Stage Calcium Chromium Copper Fluoride Iodine Iron Group (mg/d) (μg/d) (μg/d) (mg/d) (μg/d) (mg/d)

Infants 0–6 mo 210* 0.2* 200* 0.01* 110* 0.27* 7–12 mo 270* 5.5* 220* 0.5* 130* 11* Children 1–3 y 500* 11* 340 0.7* 90 7 4–8 y 800* 15* 440 1* 90 10 Males 9–13 y 1,300* 25* 700 2* 120 8 14–18 y 1,300* 35* 890 3* 150 11 19–30 y 1,000* 35* 900 4* 150 8 31–50 y 1,000* 35* 900 4* 150 8 51–70 y 1,200* 30* 900 4* 150 8 > 70 y 1,200* 30* 900 4* 150 8 Females 9–13 y 1,300* 21* 700 2* 120 8 14–18 y 1,300* 24* 890 3* 150 15 19–30 y 1,000* 25* 900 3* 150 18 31–50 y 1,000* 25* 900 3* 150 18 51–70 y 1,200* 20* 900 3* 150 8 > 70 y 1,200* 20* 900 3* 150 8 Pregnancy Յ 18 y 1,300* 29* 1,000 3* 220 27 19–30 y 1,000* 30* 1,000 3* 220 27 31–50 y 1,000* 30* 1,000 3* 220 27 Lactation Յ 18 y 1,300* 44* 1,300 3* 290 10 19–30 y 1,000* 45* 1,300 3* 290 9 31–50 y 1,000* 45* 1,300 3* 290 9

NOTE: This table presents Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). RDAs and AIs may both be used as goals for individual in- take. RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group. For healthy breastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed to cover needs of all individuals in the group, but lack of data or uncertainty in the data prevent being able to specify with confidence the percentage of individuals covered by this intake.

Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997);

Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); and Dietary Reference Intakes for Vitamin A, Vitamin K, , Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001). These re- ports may be accessed via www.nap.edu. Dietary Reference Intakes 425

Magnesium Manganese Molybdenum Phosphorus Selenium Zinc (mg/d) (mg/d) (μg/d) (mg/d) (μg/d) (mg/d)

30* 0.003* 2* 100* 15* 2* 75* 0.6* 3* 275* 20* 3

80 1.2* 17 460 20 3 130 1.5* 22 500 30 5

240 1.9* 34 1,250 40 8 410 2.2* 43 1,250 55 11 400 2.3* 45 700 55 11 420 2.3* 45 700 55 11 420 2.3* 45 700 55 11 420 2.3* 45 700 55 11

240 1.6* 34 1,250 40 8 360 1.6* 43 1,250 55 9 310 1.8* 45 700 55 8 320 1.8* 45 700 55 8 320 1.8* 45 700 55 8 320 1.8* 45 700 55 8

400 2.0* 50 1,250 60 13 350 2.0* 50 700 60 11 360 2.0* 50 700 60 11

360 2.6* 50 1,250 70 14 310 2.6* 50 700 70 12 320 2.6* 50 700 70 12 426 Appendix

TABLE 3: DIETARY REFERENCE INTAKES (DRIS): TOLERABLE UPPER INTAKE LEVELS (ULa). VITAMINS: FOOD AND NUTRITION BOARD, INSTITUTE OF MEDICINE, NATIONAL ACADEMIES

Life Stage Vitamin A Vitamin C Vitamin D Vitamin E Group (μg/d)b (mg/d) (μg/d) (mg/d)c,d Vitamin K Thiamin Riboflavin

Infants 0–6 mo 600 NDf 25 ND ND ND ND 7–12 mo 600 ND 25 ND ND ND ND Children 1–3 y 600 400 50 200 ND ND ND 4–8 y 900 650 50 300 ND ND ND Males, females 9–13 y 1,700 1,200 50 600 ND ND ND 14–18 y 2,800 1,800 50 800 ND ND ND 19–70 y 3,000 2,000 50 1,000 ND ND ND > 70 y 3,000 2,000 50 1,000 ND ND ND Pregnancy Յ 18 y 2,800 1,800 50 800 ND ND ND 19–50 y 3,000 2,000 50 1,000 ND ND ND Lactation Յ 18 y 2,800 1,800 50 800 ND ND ND 19–50 y 3,000 2,000 50 1,000 ND ND ND aUL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water, and supplements. Due to lack of suitable data, ULs could not be established

for vitamin K, thamin, riboflavin, vitamin B12, pantothenic acid, biotin, or carotenoids. In the absence of ULs, extra caution may be warranted in consuming levels above recommended intakes. bAs preformed vitamin A only. cAs α-tocopherol; applies to any form of supplemental α-tocopherol. dThe ULs for vitamin E, niacin, and folate apply to synthetic forms obtained from supplements, fortified foods, or a combination of the two. eβ-Carotene supplements are advised only to serve as a provitamin A source for individuals at risk of vitamin A deficiency. fND = Not determinable due to lack of data on adverse effects in this age group and concern with regard to lack of ability to handle excess amounts. Source of intake should be from food only to prevent high levels of intake.

Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997); Dietary Reference

Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); and Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001). These reports may be accessed via www.nap.edu. Dietary Reference Intakes 427

Niacin Vitamin B6 Folate Pantothenic Choline d d e (mg/d) (mg/d) (μg/d) Vitamin B12 Acid Biotin (g/d) Carotenoids

ND ND ND ND ND ND ND ND ND ND ND ND ND ND ND ND

10 30 300 ND ND ND 1.0 ND 15 40 400 ND ND ND 1.0 ND

20 60 600 ND ND ND 2.0 ND 30 80 800 ND ND ND 3.0 ND 35 100 1,000 ND ND ND 3.5 ND 35 100 1,000 ND ND ND 3.5 ND

30 80 800 ND ND ND 3.0 ND 35 100 1,000 ND ND ND 3.5 ND

30 80 800 ND ND ND 3.0 ND 35 100 1,000 ND ND ND 3.5 ND 428 Appendix

TABLE 4: DIETARY REFERENCE INTAKES (DRIS): TOLERABLE UPPER INTAKE LEVELS (ULa). MINERALS: FOOD AND NUTRITION BOARD, INSTITUTE OF MEDICINE, NATIONAL ACADEMIES

Life Stage Boron Calcium Copper Fluoride Iodine Iron Group Arsenicb (mg/d) (g/d) Chromium (μg/d) (mg/d) (μg/d) (mg/d)

Infants 0–6 mo NDf ND ND ND ND 0.7 ND 40 7–12 mo ND ND ND ND ND 0.9 ND 40 Children 1–3 y ND 3 2.5 ND 1,000 1.3 200 40 4–8 y ND 6 2.5 ND 3,000 2.2 300 40 Males, females 9–13 y ND 11 2.5 ND 5,000 10 600 40 14–18 y ND 17 2.5 ND 8,000 10 900 45 19–70 y ND 20 2.5 ND 10,000 10 1,100 45 > 70 y ND 20 2.5 ND 10,000 10 1,100 45 Pregnancy Յ 18 y ND 17 2.5 ND 8,000 10 900 45 19–50 y ND 20 2.5 ND 10,000 10 1,100 45 Lactation Յ 18 y ND 17 2.5 ND 8,000 10 900 45 19–50 y ND 20 2.5 ND 10,000 10 1,100 45 aUL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water, and supplements. Due to lack of suitable data, ULs could not be established for arsenic, chromium, and silicon. In the absence of ULs, extra caution may be warranted in consuming levels above recom- mended intakes. bAlthough the UL was not determined for arsenic, there is no justification for adding arsenic to food or supplements. cThe ULs for magnesium represent intake from a pharmacologic agent only and do not include intake from food and water. dAlthough silicon has not been shown to cause adverse effects in humans, there is no justification for adding silicon to supplements. eAlthough vanadium in food has not been shown to cause adverse effects in humans, there is no justification for adding vanadium to food, and vanadium supplements should be used with caution. The UL is based on adverse effects in laboratory animals and this data could be used to set a UL for adults but not children and adolescents. fND = Not determinable due to lack of data on adverse effects in this age group and concern with regard to lack of ability to handle excess amounts. Source of intake should be from food only to prevent high levels of intake.

Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997); Dietary Reference

Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); and Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001). These reports may be accessed via www.nap.edu. Dietary Reference Intakes 429

Magnesium Manganese Molybdenum Nickel Phosphorus Selenium Vanadium Zinc (mg/d)c (mg/d) (μg/d) (mg/d) (g/d) (μg/d) Silicond (mg/d)e (mg/d)

ND ND ND ND ND 45 ND ND 4 ND ND ND ND ND 60 ND ND 5

65 2 300 0.2 3 90 ND ND 7 110 3 600 0.3 3 150 ND ND 12

350 6 1,100 0.6 4 280 ND ND 23 350 9 1,700 1.0 4 400 ND ND 34 350 11 2,000 1.0 4 400 ND 1.8 40 350 11 2,000 1.0 3 400 ND 1.8 40

350 9 1,700 1.0 3.5 400 ND ND 34 350 11 2,000 1.0 3.5 400 ND ND 40

350 9 1,700 1.0 4 400 ND ND 34 350 11 2,000 1.0 4 400 ND ND 40 430 Appendix

TABLE 5: A QUICK LOOK – VITAMINS, THEIR FUNCTIONS AND FOOD SOURCES Below are recommended vitamin intakes for adults aged 19 or older. (For infants, children, or women who are pregnant or lactating, see pages 422-423 and 426-427.)

Vitamin Food Sources Functions Fat-Soluble Vitamins Vitamin A Vitamin A (retinol): eggs, liver, Growth, reproduction, maintenance Men: fortified dairy products, vitamin A- of body tissues, immune function, 19 years or older – 900 micrograms fortified foods. Beta-carotenes vision Women: (converted by the body into vitamin A): 19 years or older – 700 micrograms dark green, yellow, and red vegetables and fruit Upper limit: 3,000 micrograms/day

Vitamin D Fortified dairy products, egg yolk, fatty Building and maintenance of bones Men and women: fish; also made by skin exposed to and teeth, calcium and phosphorus 19–50 years – 5 micrograms sunlight metabolism 51–70 years – 10 micrograms 71 years or older – 15 micrograms Upper limit: 50 micrograms/day

Vitamin E Vegetable oil, wheat germ, margarine, Antioxidant: protects cell membranes Men and women: nuts, green leafy vegetables, beans and red blood cells from oxidation 19 years or older – 15 milligrams damage; immune function Upper limit: 1,000 milligrams/day from supplement/ fortified foods

Vitamin K Green leafy vegetables, milk, dairy Formation of blood clotting substances Men: products, meats, eggs, cereals, fruits; and building of bones 19 years or older – 120 micrograms also made by bacteria in gut Women: 19 years or older – 90 micrograms Upper limit: Not established* Water-Soluble Vitamins Vitamin C Citrus fruits, strawberries, melon, Maintains collagen (intracellular Men: tomatoes, green and red peppers, cement): blood vessel integrity; 19 years or older – 90 milligrams collard greens, broccoli, spinach, enhances immunity, wound healing; Women: potatoes antioxidant; increases absorption of 19 years or older – 75 milligrams iron from plant foods Upper limit: 2,000 milligrams/day

Thiamin (B1) Wheat germ, whole and enriched Carbohydrate metabolism, nerve Men: grains, brewer's yeast, organ meats, function, growth, and muscle tone 19 years or older – 1.2 milligrams pork, legumes, seeds, nuts Women: 19 years or older – 1.1 milligrams Upper limit: Not established* Vitamins 431

Riboflavin (B2) Dairy products, whole and enriched Energy release in cells, maintenance Men: grain products, animal proteins of tissues 19 years or older – 1.3 milligrams Women: 19 years or older – 1.1 milligrams Upper limit: Not established*

Niacin (B3) Animal protein, enriched grains, dried Energy release in cells, growth Men: beans and peas hormone production, skin and gut 19 years or older – 16 milligrams maintenance, nerve function Women: 19 years or older – 14 milligrams Upper limit: 35 milligrams/day from supplement/ fortified foods

Pyridoxine (B6) Fish, poultry, meat, liver, whole grains, Energy release in cells, red blood cell Men and women: potato formation, nerve function 19 –50 years – 1.3 milligrams 51 years or older – Men: 1.7 milligrams Women: 1.5 milligrams Upper limit: 100 milligrams/day

Folate Legumes, green leafy vegetables, Prevention of birth defects, red blood Men and women: fortified grain products, yeast, oranges, cell formation, growth and cell 19 years or older – 400 micrograms nuts division Upper limit: 1,000 micrograms/day from supplement/fortified foods

Cobalamin (B12) Animal and dairy products Red blood cell formation, nerve Men and women: function, energy release in cells 19 years or older – 2.4 micrograms Upper limit: Not established*

Biotin Egg yolk, organ meats (kidney, liver), Formation of fatty acids, utilization Men and women: milk, dark green vegetables of B vitamins, nerve maintenance 19 years or older – 30 micrograms Upper limit: Not established*

Choline Eggs, liver, soybeans, cauliflower, Growth and development, nerve Men: lettuce, fats that are emulsified such as transmission, component of 19 years or older – 550 milligrams margarine and salad dressings lipoproteins and cell membranes Women: 19 years or older – 425 milligrams Upper limit: 3,500 milligrams

(continues) 432 Appendix

A QUICK LOOK – VITAMINS, THEIR FUNCTIONS AND FOOD SOURCES (continued )

Pantothenic Acid Animal products, whole-grain cereals, Conversion of energy into blood Men and women: legumes glucose, hormone synthesis, vitamin 19 years or older – 5 milligrams utilization, nerve function Upper limit: Not established*

These values are from the tables on pages 422-423 and 426-427. *Upper limits not determinable. Caution is advised in consuming amounts above recommended intakes.

TABLE 6: A QUICK LOOK – MINERALS, THEIR FUNCTIONS AND FOOD SOURCES Below are recommended mineral intakes for adults aged 19 or older. (For infants, children, or women who are pregnant or lactating, see pages 424-425 and 428-429.)

Mineral Food Sources Functions

Calcium Milk and milk products, fish with Bone development and maintenance, Men and women: edible bones, dark green vegetables, nerve function, blood clotting, muscle 19–50 years – 1,000 milligrams fortified foods contraction 51 years or older – 1,200 milligrams Upper limit: 2,500 milligrams/day

Chromium Brewer’s yeast, wheat germ, cheese, Glucose regulation, muscle function Men: whole grains 19–50 years – 35 micrograms 51 years or older – 30 micrograms Women: 19–50 years – 25 micrograms 51 years or older – 20 micrograms Upper limit: Not established*

Copper Liver, , nuts and seeds, cocoa Formation of red blood cells, Men and women: powder pigmentation, bone maintenance 19 years or older – 900 micrograms Upper limit: 10,000 micrograms

Fluoride Fluoridated water, tea, ocean fish with Reduction of dental caries, bone Men: edible bones maintenance 19 years and older – 4 milligrams Women: 19 years or older – 3 milligrams Upper limit: 10 milligrams/day

Iodine Iodized salt, seafood Thyroid function, growth, mental Men and women: development, energy metabolism 19 years or older – 150 micrograms Upper limit: 1,100 micrograms Minerals 433

Iron Meat, liver, egg yolk, dark green Formation of hemoglobin in blood Men: vegetables, whole and enriched grain and myoglobin in muscle, which 19 years or older – 8 milligrams products helps with utilization of oxygen Women: 19–50 years – 18 milligrams 51 years or older – 8 milligrams Upper limit: 45 milligrams Magnesium Nuts, seeds, whole grains, wheat germ, Enzyme, nerve and muscle function, Men: bran, green vegetables, bananas bone growth 19–30 years – 400 milligrams 31 years or older – 420 milligrams Women: 19–30 years – 310 milligrams 31 years or older – 320 milligrams Upper limit: 350 milligrams from supplement only Manganese Whole grains, fruits, vegetables, tea Reproduction, growth, bone Men: formation, glucose regulation 19 years or older – 2.3 milligrams Women: 19 years or older – 1.8 milligrams Upper limit: 11 milligrams Molybdenum Milk, beans, grain products Enzyme systems, nerve function, Men and women: mental development 19 years or older – 45 micrograms Upper limit: 2,000 micrograms Phosphorus Animal and high-protein vegetable Bone development and maintenance, Men and women: products, whole grains energy release 19 years or older – 700 milligrams Upper limit: 19–70 years – 4,000 milligrams/day 71 years or older – 3,000 milligrams/day Selenium Seafood, meats, liver and kidney, Antioxidant, fat utilization, heart Men and women: onions, grains muscle maintenance 19 years or older – 55 micrograms Upper limit: 400 milligrams/day Zinc Meat, liver, eggs, seafoods, whole Growth, wound healing, taste and Men: grains smell sensitivity 19 years or older – 11 milligrams Women: 19 years or older – 8 milligrams Upper limit: 40 milligrams/day

These values are from the tables on pages 424-425 and 428-429. *Upper limits not determinable. Caution is advised in consuming amounts above recommended intakes. 434 Appendix

TABLE 7: NUTRIENTS IN FOODS

FRUITS

Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus

Acerola (West Indian cherry), 1 cup 98 31 0 0 8 1 12 0 18 11 raw Apple, raw, with skin 1 medium (2 3/4″ diameter) 138 81 0 0 21 4 10 0 7 10 Apricot, raw 2 apricots 70 34 1 0 8 2 10 0 6 13 Apricot, dried, uncooked 9 halves 32 75 1 0 19 3 14 1 15 37 Avocado, raw 1 200 324 4 31 15 10 22 2 78 82 Banana, raw 1 medium (7″ to 7 7/8″ long) 118 10911283 7 03424 Blackberry, raw 1/2 cup 72 37 1 0 9 4 23 0 14 15 Blueberry, raw 1/2 cup (about 53 berries) 73 41 0 0 10 2 4 0 4 7 Breadfruit, raw 1/4 small fruit 96 99 1 0 26 5 16 1 24 29 Cantaloupe, raw 1 medium wedge 138 48 1 0 12 1 15 0 15 23 (1/4 of medium melon) Carambola (starfruit), raw 1 large (4 1/2″ long) 127 42 1 0 10 3 5 0 11 20 Casaba melon, raw 1 cup, cubes 170 44 2 0 11 1 9 1 14 12 Cherimoya, raw 1/8 fruit, without skin and seeds 68 64 1 0 16 2 16 0 (-) 27 Cherry, sweet, raw 1/2 cup, without pits (11 fruits) 73 52 1 1 12 2 11 0 8 14 Cherry, sour, red, raw 1/2 cup, without pits (11 fruits) 78 39 1 0 9 1 12 0 7 12 Coconut meat (nuts), raw 1 piece (1 1/4″ x 1″ diameter) 23 80 1 8 3 2 3 1 7 25 Cranberry, raw 1/2 cup, whole 48 23 0 0 6 2 3 0 2 4 Currant, red and white, raw 1/2 cup 56 31 1 0 8 2 18 1 7 25 Date, domestic, natural, 5 dates, dried 42 11410313 1301517 and dry Durian, raw or frozen 1/4 cup, chopped or diced 61 89 0 3 16 2 4 0 18 23 Elderberry, raw 1/2 cup 73 53 0 0 13 5 28 1 4 28 Feijoa, raw 3 fruits, without peel 150 74 2 1 16 (-) 26 0 14 30 Fig, raw 3 medium (2 1/4″ diameter) 150 11110295 5312621 Fig, dried, uncooked 2 figs 38 97 1 0 25 5 55 1 22 26 Gooseberry, raw 1/2 cup 75 33 1 0 8 3 19 0 8 20 Grapefruit, raw, pink, red, 1/2 medium (approx 4″ diameter), 128 41 1 0 10 1 15 0 10 10 and white without peel Grapes, American type 1/2 cup (18 fruits) 46 31 0 0 8 0 6 0 2 5 (slip skin), raw Grapes, red or green, 1/2 cup, seedless (18 fruits) 80 57 1 0 14 1 9 0 5 10 seedless, raw Guava, common, raw 1 fruit, without peel 90 46 1 1 11 5 18 0 9 23 Honeydew melon, raw 1 wedge 125 44 1 0 11 1 8 0 9 13 (1/8 of 5 1/4″ diameter melon) Nutrients in Foods 435 (μg) (mg) 6 12 Potassium (mg) Potassium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

143 7 0 0 (-) 1 1,644 0.0 0.1 0 0 0.0 14 0.0 752 75 00000

1590 0000 8 0.00.0000.140.0737 00000 2071 0000 7 0.00.0000.060.01,828 183 10000 4343 0001 1 0.00.0100.030.02,281 228 00000 1,204 20 1001 160.20.23.820.51240.01,230 123 3 5 19 4 0 4671 0001 110.10.1100.7230.0969 00000 1410 0010 150.00.0000.0240.01191210000 654 0000 9 0.00.0000.050.0737 10000 4702 0001 280.10.0100.1130.0384 10000 426120000 580.10.1100.2230.04,449 444 00000

2073 0001 270.00.01(-)0.1180.06266200000 3572000(-)1270.10.01(-)0.2290.0515 00000 (-) (-) (-) (-) (-) (-) 6 0.1 0.1 1 (-) (-) (-) 0.0 7 1 (-) (-) (-) (-) 0 1620 0000 5 0.00.0000.030.01551500000 1342 0000 8 0.00.0000.060.09949900000 805 0002 1 0.00.0000.060.00 0 07000 340 0000 6 0.00.0000.010.0222 00000 1541 0000 230.00.0000.040.0677 00000 2711 0001 0 0.00.0100.150.0212 00000

265 0 0 0 0 (-) 12 0.0 0.0 0 0 0.0 (-) 0.0 27 3 (-) (-) (-) (-) 0 2034 00(-)0260.10.0000.240.04354410000 233 5 0 0 0 (-) 30 0.0 0.0 0 0 0.1 57 0.0 0 0 (-) (-) (-) (-) 0 3482 0001 3 0.10.1100.290.02132110000 2714 0000 0 0.00.0000.130.0515 00000 1491 0000 210.00.0000.150.02182200000 1780 0002 440.00.0000.1130.01591500000

881 0000 2 0.00.0000.120.0465 00000

1482 0000 9 0.10.0000.130.0586 10000

2563 00011650.00.0100.1130.07137110000 339130001 310.10.0100.180.0505 00000

(continues) 436 Appendix

FRUITS (continued) Weight (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Iron (mg) Magnesium (mg) Phosphorus Serving size (mg) Calcium

Jackfruit, raw 1/2 cup, sliced 83 78 1 0 20 1 28 0 31 30 Jujube, raw 3.5 oz 100 79 1 0 20 (-) 21 0 10 23 Jujube, dried 1 oz 28 82 1 0 21 (-) 22 0 10 28 Kiwi fruit, fresh, raw 1 large, without skin 91 56 1 0 14 3 24 0 27 36 Kumquat, raw 4 fruits, without peel 76 48 1 0 12 5 33 0 10 14 Lemon, raw, with peel 1 fruit, without seeds 108 22 1 0 12 5 66 1 13 16 Lime, raw 1 fruit (2″ diameter) 67 20 0 0 7 2 22 0 4 12 Longan, raw 10 fruits, without peel 32 19 0 0 5 0 0 0 3 7 Longan, dried 10 g 10 29 0 0 7 (-) 5 1 5 20 Loquat, raw 1/2 cup, cubed 75 35 0 0 9 1 12 0 10 20 Lychee, raw 10 fruits, without peel 96 63 1 0 16 1 5 0 10 30 Lychee, dried 10 fruits 25 69 1 0 18 1 8 0 11 45 Mango, raw 1/2 fruit, without peel 104 67 1 0 18 2 10 0 9 11 Mulberry, raw 1/2 cup 70 30 1 0 7 1 27 1 13 27 Nectarine, raw 1 fruit (2 1/2″ diameter) 136 67 1 1 16 2 7 0 11 22 Olives, ripe, canned 10 large (1/3 cup) 44 51 0 5 3 1 39 1 2 1 Orange, raw, all 1 fruit (2 5/8″ diameter) 131 62 1 0 15 3 52 0 13 18 commercial varieties Papaya, raw 1/4 medium (about 1/2 cup cubes) 76 30 0.5 0 8 2 18 0 8 4 Passion fruit, purple, raw 4 fruits, without peel 72 68 2 0 16 8 8 0 20 48 Peach, raw 1 medium (2 1/2″ diameter) 98 42 1 0 11 2 5 0 7 12 Pear, raw 1 medium (2 1/2 per pound) 166 98 1 1 25 4 18 0 10 18 Pear, Asian, raw 1 fruit 122 51 1 0 13 4 5 0 10 13 (2 1/4” high ϫ 2-1/2” diameter) Persimmon, Japanese, raw 1/2 fruit (2 1/2″ diameter) 84 59 0 0 16 3 7 0 8 14 Pineapple, raw 1/2 cup, diced 78 38 0 0 10 1 5 0 11 5 Plantain, cooked 1/2 cup, mashed 100 11610312 2 13228 Plum, raw 1 fruit (2 1/8″ diameter) 66 36 1 0 9 1 3 0 5 7 Pomegranate, raw 1 fruit (3 3/8″ diameter) 154 10510261 5 0 5 12 Prickly pear, raw 1 fruit, without peel 103 42 1 1 10 4 58 0 88 25 Prune (dried plum), uncooked 1/4 cup, pitted (about 5 fruits) 43 10210273 2211934 Pummelo, raw 1/2 cup sections 95 36 1 0 9 1 4 0 6 16 Quince, raw 1 fruit, without peel 92 52 0 0 14 2 10 1 7 16 Raisins, seedless 1/4 cup, packed 41 12410332 2011440 Nutrients in Foods 437 (μg) (mg) 6 12 Potassium (mg) Potassium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

2502 0000 6 0.00.10(-)0.1120.02452500000 250 3 0 0 0 (-) 69 0.0 0.0 1 (-) 0.1 (-) 0.0 40 4 (-) (-) (-) (-) 0 149 2 0 0 0 (-) 4 0.0 0.1 0 (-) (-) (-) 0.0 (-) (-) (-) (-) (-) (-) 0 3025(-)(-)(-)(-)890.00.00(-)0.1350.01591610000 1485 0000 280.10.10(-)0.0120.02302300000 1573 00(-)(-)830.10.0000.1(-)0.0323(-)0000 681 0000 190.00.0000.050.07 1 00000 85 0 0 0 0 (-) 27 0.0 0.0 0 (-) (-) (-) 0.0 (-) (-) (-) (-) (-) (-) 0 66 5 0 0 0 (-) 3 0.0 0.0 0 0 (-) (-) 0.0 0 0 (-) (-) (-) (-) 0 1981 0000 1 0.00.00(-)0.1100.01,138 114 10000 1641 0001 690.00.11(-)0.1130.00 0 10000 2781 0000 460.00.11(-)0.030.00 0 00000 1612 0001 290.10.1100.1140.04,030 403 10000 1367 00(-)0250.00.10(-)0.040.0182 00000 2880 0001 7 0.00.1100.050.01,001 101 10000 43840000 0 0.00.0000.000.01771811300 2370 0001 700.10.1000.1400.02692800000

1963 0001 470.00.0100.0290.02162210000 2522000(-)0200.00.01(-)0.0120.05045210000 1930 0000 6 0.00.0100.030.05245310000 2080 0002 7 0.00.1000.0120.0333 10000 1480 0001 5 0.00.0000.0100.00 0 10000

1351 0001 6 0.00.00(-)0.160.01,820 182 00000 891 0010 120.10.0000.180.0182 00000 4655 00(-)1110.00.1100.2260.0909910000(-) 1140 0000 6 0.00.1000.110.02132100000 3995 00(-)1 9 0.00.0010.290.00 0 10000 2275 00(-)1140.00.10(-)0.160.0535 00000 3172 0001 1 0.00.1100.120.08448510000 205 1 0 0 0 (-) 58 0.0 0.0 0 (-) 0.0 (-) 0.0 0 0 (-) (-) (-) (-) 0 1814 00(-)1140.00.0000.030.0374 10000 3105 0000 1 0.10.0000.110.03 0 00000

(continues) 438 Appendix

FRUITS (continued) Calcium (mg) Calcium Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Iron (mg) Magnesium (mg) Phosphorus

Rambutan, canned, 1/2 cup, drained 75 62 0 0 16 1 17 0 5 7 syrup pack Raspberry, raw 1/2 cup (30 fruits) 62 30 1 0 7 4 14 0 11 7 Rhubarb, raw 1/2 cup, diced 61 13 1 0 3 1 52 0 7 9 Sapodilla, raw 1 fruit 170 14112349 3612020 Strawberry, raw 1/2 cup, whole (5 fruits) 72 22 0 0 5 2 10 0 7 14 Tamarind, raw 10 fruits 20 48 1 0 13 1 15 1 18 23 Tangerine, raw 1 medium (2 3/8″ diameter) 84 37 1 0 9 2 12 0 10 8 Watermelon, raw 1/2 cup, diced 76 24 0 0 5 0 6 0 8 7

VEGETABLES

Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Amaranth leaves, cooked 1/2 cup 66 14 1 0 3 (-) 138 2 36 48 423 Artichoke, cooked 1 medium globe 120 60 4 0 13 6 54 2 72 103 425 Arugula, raw 1 cup 20 5 1 0 1 0 32 0 9 10 74 Asparagus, raw 4 medium spears 64 14 1 0 3 1 13 1 11 36 175 (5 1/4″ to 7″ long) Asparagus, cooked, boiled, drained, 1/2 cup (6 spears, 90 22 2 0 4 1 18 1 9 49 144 without salt 1/2″ base) Bamboo (shoots), cooked 1/2 cup (1/2″ slices) 60 7 1 0 1 1 7 0 2 12 320 Beans, snap, green, cooked, boiled, 1/2 cup 67 22 1 0 5 2 29 1 16 24 187 drained, without salt Beans, snap, yellow, cooked, boiled, 1/2 cup 67 22 1 0 5 2 29 1 16 24 187 drained, without salt Beet, cooked, boiled, drained 1/2 cup slices 85 37 1 0 8 2 14 1 20 32 259 Beet greens, cooked 1/2 cup 72 19 2 0 4 2 82 1 49 30 655 Nutrients in Foods 439 (μg) (mg) 6 12 Potassium (mg) Potassium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Vitamin B (μg) Folate

32 8 0 0 0 (-) 4 0.0 0.0 1 0 0.0 6 0.0 2 0 (-) (-) (-) (-) 0

930 0010 150.00.1100.0160.0808 00000 1762 0001 5 0.00.0000.040.0616 00000 3282000(-)1250.00.0000.1240.01021000100 1201 0001 410.00.0000.0130.0192 00000 1266 00(-)0 1 0.10.0000.030.06 1 00000 1321 0000 260.10.0000.1170.07737700000 882 0000 7 00.0000.120.02782800000 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

141011270.00.1000.1370.01,830 183 (-) 0 0 0 0 1141000120.10.1100.1610.02122200000 5 0000 30.00.0000.0190.04754700000 1 0001 80.10.1100.1820.03733710000

100002100.10.1100.11310.04854900000

2 0000 00.00.0000.110.00 0 (-)0000 2 0000 60.00.1000.0210.04164200000

2 0000 60.00.1000.0210.0515 00000

65000130.00.0000.1680.0303 00000 1740001180.10.2000.1100.03,672 367 0 0 0 0 0

(continues) 440 Appendix

VEGETABLES (continued)

Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Bitter melon (balsam-pear), leafy tips, 1/2 cup 29 10 1 0 2 0 12 0 27 22 175 cooked, boiled, drained, without salt Bitter melon (balsam-pear), pods, 1/2 cup 62 12 1 0 3 1 6 0 10 22 198 cooked, boiled, drained, without salt (1/2″ pieces) Broccoli, cooked, boiled, drained, 1/2 cup 78 22 2 0 4 2 36 1 19 46 228 without salt (about 2 spears) Broccoli, raw 1/2 cup (about 3 florets) 33 9 1 0 2 (-) 15 0 8 22 107 Brussels sprouts, cooked, boiled, 1/2 cup 78 30 2 0 7 2 28 1 16 44 247 drained, without salt (about 4 medium) Cabbage, cooked, boiled, drained, 1/2 cup, shredded 75 17 1 0 3 2 23 0 6 11 73 without salt Cabbage, raw 1 cup, shredded 70 18 1 0 4 2 33 0 11 16 172 Carrot, cooked 1/2 cup 78 35 1 0 8 3 24 0 10 23 177 Carrot, raw 1 medium 61 26 1 0 6 2 16 0 9 27 140 Cassava, raw 1/4 cup 51 82 1 0 20 1 8 0 11 14 140 Cauliflower, cooked, boiled, drained, 1/2 cup (1″ pieces) 62 14 1 0 3 2 10 0 6 20 88 without salt Cauliflower, raw 1/2 cup 50 13 1 0 3 1 11 0 8 22 152 Celeriac, cooked, boiled, drained, 1/2 cup, pieces 77 21 1 0 5 1 20 0 9 51 134 without salt Celeriac, raw 1/2 cup 78 33 1 0 7 1 34 0 16 90 234 Celery, cooked, boiled, drained, 2 stalks 75 14 1 0 3 1 32 0 9 19 213 without salt Celery, raw 2 medium stalks 80 13 1 0 3 1 32 0 9 20 230 (7 1/2″–8″ long) Chayote, fruit, cooked, boiled, 1/2 cup (1″pieces) 80 17 1 0 4 2 10 0 10 23 138 drained, without salt Chicory greens, raw 1 cup, chopped 180 41 3 1 8 7 180 2 54 85 756 Chicory roots, raw 1/2 cup (1″pieces) 45 33 1 0 8 (-) 18 0 10 27 131 Chinese cabbage (bok choy), cooked, 1/2 cup, shredded 85 10 1 0 2 1 79 1 9 25 316 boiled, drained, without salt Chinese cabbage (bok choy), raw 1 cup, shredded 70 9 1 0 2 1 74 1 13 26 176 Chinese cabbage (napa), cooked 1/2 cup 55 7 1 0 1 (-) 16 0 4 10 47 Collards, cooked, boiled, drained, 1/2 cup, chopped 95 25 2 0 5 3 113 0 16 25 247 without salt Corn, sweet, yellow, cooked, 1/2 cup, cut 82 89 3 1 21 2 2 1 26 84 204 boiled, drained, without salt Nutrients in Foods 441 (μg) (mg) 6 12 Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic

4 0000160.00.1000.2250.05035000000

4 0000200.00.0000.0320.0707 00000

200001580.00.1000.1390.01,082 108 1 0 0 0 0

9 0001300.00.0000.0230.09909900000 160001480.10.1000.1470.05615610000

6 0000150.00.0000.1150.0991000000

130001230.00.0000.1300.0939 00000 51001120.00.0000.2110.019,152 1,915 0 0 0 0 0 21000160.10.0100.190.017,159 1,716 0 0 0 0 0 7 0000110.00.0000.0140.0131 00000 9 0000270.00.0000.1270.0111 00000

150000230.00.0000.1290.0101 00000 47000030.00.0000.130.00 0 (-)(-)(-)(-)0

78000160.00.0100.160.00 0 00000 68000150.00.0000.1170.0991000000

70000060.00.0000.1220.01071000000

1 0000 60.00.0000.1140.0374 (-)0000

811111430.10.2120.21970.07,200 720 4 0 0 0 0 23000020.00.0000.1100.03 0 (-)0000 290000220.00.0000.1350.02,183 218 0 0 0 0 0

46000(-)320.00.0000.1460.02,100 210 0 0 0 0 0 6 2000 20.00.0000.0230.0485 (-)(-)(-)(-)0 9 0011170.00.1100.1880.02,973 297 1 0 0 0 0

14000150.20.1110.0380.01781800000

(continues) 442 Appendix

VEGETABLES (continued)

Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Corn, sweet, yellow, cooked, 1 ear kernels 77 83 3 1 19 2 2 0 25 79 192 boiled, drained, without salt Cress (watercress), raw 1 cup 34 4 1 0 0 1 41 0 7 20 112 Cucumber, with peel, raw 1/2 cup, slices 52 7 0 0 1 0 7 0 6 10 75 Eggplant, cooked, boiled, drained, 1/2 cup (1″cubes) 50 14 0 0 3 1 3 0 6 11 123 without salt Fennel, bulb, raw 1/2 cup, sliced 87 13 0 0 3 1 21 0 7 22 180 Fennel seed (spice) 1 teaspoon 2 7 0 0 1 1 24 0 8 10 34 Fenugreek seed (spice) 1 teaspoon 4 12 1 0 2 1 6 1 7 11 28 Garlic, raw 1 teaspoon (about 3 4 0 0 1 0 5 0 1 4 11 1 clove) Gingerroot, raw 5 slices (1″ diameter) 11 8 0 0 2 0 2 0 5 3 46 Gingerroot, raw 1 teaspoon 2 1 0 0 0 0 0 0 0 0 8 Horseradish, prepared 1 teaspoon 5 2 0 0 1 0 3 0 1 2 12 Jerusalem artichoke, raw 1/2 cup, slices 75 57 2 0 13 1 11 3 13 59 322 Jicama (yam bean), raw 1/2 cup, slices 60 23 0 0 5 3 7 0 7 11 90 Kelp (seaweed), raw 1/8 cup 10 4 0 0 1 0 17 0 12 4 9 Kohlrabi, cooked, boiled, drained, 1/2 cup, slices 83 24 1 0 6 1 21 0 16 37 281 without salt Kohlrabi, raw 1/2 cup 70 18 1 0 4 2 16 0 13 31 236 Leek (bulb and lower leaf 1/2 cup 52 16 0 0 4 1 16 1 7 9 45 portion), cooked, boiled, drained, without salt Leek (bulb and lower leaf 1/2 cup 45 27 1 0 6 1 26 1 12 16 80 portion), raw, chopped Lettuce, butterhead (includes 1 cup, shredded 55 7 1 0 1 1 18 0 7 13 141 Boston and Bibb types), raw Lettuce, iceberg (includes crisphead 1 cup, shredded 55 7 1 0 1 1 10 0 5 11 87 types), raw Lettuce, looseleaf, raw 1 cup, shredded 56 10 1 0 2 1 38 1 6 14 148 Lettuce, romaine, raw 1 cup, shredded 56 8 1 0 1 1 20 1 3 25 162 Mushroom, cooked, boiled, 7 medium 84 22 2 0 4 2 5 1 10 73 299 drained, without salt Mushroom, raw 1/2 cup, pieces 35 9 1 0 1 0 2 0 4 36 130 Okra, cooked, boiled, drained, 1/2 cup slices 80 26 2 0 6 2 50 0 46 45 258 without salt Nutrients in Foods 443 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Vitamin B (μg) Folate

13000150.20.1110.0360 1671700000

140000150.00.0000.030.01,598 159 0 0 0 0 0 1 0000 30.00.0000.070.01121100000 1 0000 10.00.0000.070.0323 00000

23000050.00.0000.0120.0586 (-)(-)(-)(-)0 2 0 0 0 (-) 0 0.0 0.0 0 (-) (-) (-) 0.0 3 0 (-) 0 0 0 0 2 0000 00.00.00(-)(-)20.02 0 (-)0(-)(-)0 0 0000 10.00.0000.000.00 0 00000

1 0000 10.00.0000.010.00 0 00000 0 0000 00.00000.000.00 0 00000 16000010.00.0000.030.00 0 00000 3 0001 30.20.0110.1100.0152 00000 2 0000120.00.0000.170.0131 00000 23000000.00.0000.0180.0121 00000 170001450.00.0000.1100.0293 10000

140000420.00.0000.1110.0243 00000 5 0000 20.00.0000.1130.0243 (-)0000

9 0000 50.00.0000.1290.0424 00000

3 0000 40.00.0000.0400.05345300000

5 0000 20.00.0000.0310.01821800000

5 0000100.00.0000.0280.01,064 106 0 0 0 0 0 4 0000130.10.1000.0760.01,456 146 0 0 0 0 0 2 1 0 0 10 3 0.1 0.3 4 2 0.1 15 0.0 0 0 0 0 0 0 0

1 0003 10.00.1110.040.00 0 00000 4 0011130.10.0100.2370.04604610000

(continues) 444 Appendix

VEGETABLES (continued)

Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Okra, cooked, boiled, drained, 8 pods (3″ long) 85 27 2 0 6 2 54 0 48 48 273 without salt Onion, cooked 1 medium 94 41 1 0 10 1 21 0 10 33 156 Onion, raw 1/2 cup, chopped 80 30 1 0 7 1 16 0 8 26 126 Parsley, raw 1 tablespoon 4 1 0 0 0 0 5 0 2 2 21 Parsnip, cooked, boiled, drained, 1/2 cup, slices 78 63 1 0 15 3 29 0 23 54 286 without salt Parsnip, raw 1/2 cup 67 50 1 0 12 3 24 0 19 47 249 Pepper, hot chili, green, raw 1 pepper 45 18 1 0 4 1 8 1 11 21 153 Pepper, hot chili, red, raw 1 pepper 45 18 1 0 4 1 8 1 11 21 153 Pepper, sweet, green, raw 1/2 cup, chopped 75 20 1 0 5 1 7 0 7 14 131 Pepper, sweet, red, raw 1/2 cup, chopped 75 20 1 0 5 1 7 0 7 14 132 Pepper, sweet, yellow, raw 1/2 cup, chopped 75 20 1 0 5 1 8 0 9 18 159 Potato, baked, flesh, without salt 1/2 cup 61 57 1 0 13 1 3 0 15 31 239 Potato, baked, flesh and skin, 1 potato 202 22050515 20354115844 without salt (2 1/3″ x 4 3/4″) Radish, raw 1/2 cup, slices 58 12 0 0 2 1 12 0 5 10 135 (13 medium) Rutabaga, cooked 1/2 cup, cubes 85 33 1 0 7 2 41 0 20 48 277 Rutabaga, raw 1/2 cup, cubes 70 25 1 0 6 2 33 0 16 41 236 Salsify (vegetable oyster), cooked, 1/2 cup, slices 68 46 2 0 10 2 32 0 12 38 191 boiled, drained, without salt Scallion (including top and bulb) 1/2 cup 50 16 1 0 4 1 36 1 10 19 138 Spinach, cooked, boiled, drained, 1/2 cup 90 21 3 0 3 2 122 3 78 50 419 without salt Spinach, raw 1 cup 30 7 1 0 1 1 30 1 24 15 167 Squash, summer, all varieties, 1/2 cup, slices 90 18 1 0 4 1 24 0 22 35 173 cooked, boiled, drained, without salt Squash, winter, all varieties, cooked, 1/2 cup, cubes 103 40 1 1 9 3 14 0 8 21 448 baked, without salt Sweet potato, cooked, baked in skin, 3/4 cup 150 15530365 4213083522 without salt Taro, cooked, without salt 1/2 cup 66 94 0 0 23 3 12 1 20 50 319 Taro leaves, cooked, steamed, 1/2 cup 72 17 2 0 3 1 62 1 15 20 333 without salt Tomatillo, raw 1/2 cup, chopped 66 21 1 1 4 1 5 0 13 26 177 Nutrients in Foods 445 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Vitamin B (μg) Folate

4 0011140.10.0100.2390 4894910000

3 0001 50.00.0000.1140.00 0 00000 2 0000 50.00.0000.1150.00 0 00000 2 0000 50.00.0000.060.01982000000 8 0001100.10.0100.1450.00 0 10000

7 0001110.10.0000.0440.00 0 (-)0000 3 00001090.00.0000.1110.03473500000 3 00001090.00.0000.1110.04,838 484 0 0 0 0 0 1 0000660.00.0000.2160.04714710000 1 00001420.00.0000.2160.04,247 425 1 0 0 0 0 2 00001380.00.0100.1200.017918(-)0(-)(-)0 3 0000 80.10.0100.260.00 0 00000 161102260.20.1310.7220.00 0 0.10000

140000130.00.0000.0160.05 1 00000

170001160.10.0100.1130.04774800000 140000180.10.0000.1150.04064100000 11000030.00.1000.1100.00 0 0(-)(-)(-)0

8 0000 90.00.0000.0320.01932000000 63101190.10.2000.21310.07,371 737 1 0 0 0 0

24000080.00.1000.1580.02,015 202 1 0 0 0 0 1 0000 50.00.0000.1180.02582600000

1 0000100.10.0100.1290.03,646 365 0 0 0 1 0

150011370.10.2110.0340.032,733 3,273 0 0 0 0 0

10000030.10.0000.2130.00 0 00000 1 0001260.10.3100.1350.03,073 307 (-) 0 0 0 0

1 0000 80.00.0000.050.0757 00000

(continues) 446 Appendix

VEGETABLES (continued)

Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Tomato, red, ripe, raw 1 medium, whole 123 26 1 0 6 1 6 1 14 30 273 (2 3/5″ diameter) Turnip, cooked, boiled, drained, 1/2 cup, cubes 78 16 1 0 4 2 17 0 6 15 105 without salt Turnip, raw 1/2 cup, cubes 65 18 1 0 4 1 20 0 7 18 124 Water chestnut, cooked 1/2 cup, slices 70 35 1 0 9 2 3 1 4 13 83 Water chestnut, raw 1/2 cup, slices 62 60 1 0 15 2 7 0 14 39 362 Yam, cooked, boiled, drained, or 1/2 cup, cubes 68 79 1 0 19 3 10 0 12 33 456 baked, without salt

GRAINS (INCLUDING BREADS, CEREALS, FLOUR, AND PASTA)

BREADS Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Bagels, plain, enriched, without calcium 1/2 35 96 4 1 19 1 6 1 10 34 36 propionate (includes onion, poppy, (3 1/2″ diameter) sesame) , plain or buttermilk, 1 35 127 2 6 17 0 17 1 6 151 78 commercially baked Bread, cornbread, dry mix, enriched 1 oz 28 119 2 3 20 2 16 1 7 139 32 (includes corn muffin mix) (about 3 tablespoons) Bread, cornbread, prepared (made 1 piece 65 173 4 5 28 (-) 162 2 16 110 95 with 2% milk) Bread, cracked-wheat 1 slice 25 6521121111133844 Bread, French or Vienna 1 slice 25 69211311917 2628 (includes sourdough) (4 3/4″ × 4″×1/2″) Bread, mixed-grain 1 slice 26 65 3 1 12 2 24 1 14 46 53 (includes whole-grain, 7-grain) Bread, oat bran 1 slice 30 7131121201114244 Nutrients in Foods 447 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Vitamin B (μg) Folate

110000230.10.1100.1180.07667600000

39000090.00.0000.170.0 0 0 00000

440000140.00.0000.190.0 0 0 00000 6 0000 10.00.0000.140.0 3 0 00000 9 0000 20.10.1100.2100.0 0 0 10000 5 0000 80.10.0000.2110.0 0 0 00000 (μg) (mg) 6 12 Vitamin A (IU) Vitamin B (μg) Folate Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

190000 0 0 0.20.12 00.031 0.00 0 0000 0

368000 7 0 0.10.11 00.021 0.01 0 1122 0

315000 2 0 0.10.11 00.030 0.0333 0120 1

428 0 0 0 0 0 0.2 0.2 1 0 0.0 42 0.0 180 35 (-) 1 1 2 26

135000 6 0 0.10.11 00.115 0.00 0 0000 0 152000 8 0 0.10.11 00.0240.0 0 0 0000 0

127000 8 0 0.10.11 00.121 0.00 0 0000 0

122000 9 0 0.20.11 00.024 0.02 0 0001 0

(continues) 448 Appendix

GRAINS (INCLUDING BREADS, CEREALS, FLOUR, AND PASTA) (continued )

BREADS (continued ) Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Bread, pita, white, enriched 1 small pita 28 77301612417 2734 (4″ diameter) Bread, pumpernickel 1 slice 26 6521122181144654 Bread, raisin, enriched 1 slice 26 71211411717 2859 Bread, reduced-calorie, white 1 slice 23 48211022215 2817 Bread, rye 1 slice 32 8331152231134053 Bread, wheat (includes wheat berry) 1 slice 25 6521121261123850 Bread, wheat bran 1 slice 36 8931171271296782 Bread, white, commercially prepared 1 slice 25 67211212716 2430 (includes soft bread crumbs) Bread, whole-wheat, commercially 1 slice 28 69 3 1 13 2 20 1 24 64 71 prepared Croissants, butter 1 medium croissant 57 231 5 12 26 1 21 1 9 60 67 English muffins, raisin-cinnamon 1 muffin 57 139 4 2 28 2 84 1 9 39 119 (includes apple-cinnamon) Rolls, dinner, plain, commercially 1 roll (1 oz) 28 85221413417 3338 prepared (includes brown-and-serve) Rolls, dinner, whole-wheat 1 roll (1 oz) 28 7521142301246477 Rolls, hamburger or hotdog, plain 1 roll 43 123 4 2 22 1 60 1 9 38 61 Taco shells, baked 2 medium 26 122 2 6 16 2 42 1 27 64 46 (approx 5″ diameter) Tortillas, ready-to-bake or -fry, corn 1 medium tortilla 26 58 1 1 12 1 46 0 17 82 40 (approx 6″ diameter) Tortillas, ready-to-bake or -fry, flour 1 medium tortilla 32 104 3 2 18 1 40 1 8 40 42 (approx 6″ diameter) CEREALS

Cereals, corn grits, white, regular, quick, 1/2 cup 121 73 2 0 16 00151527 enriched, cooked with water, with salt (corn) Cereals, cream of rice, cooked with 1/2 cup 122 63101404042124 water, without salt Cereals, cream of wheat, regular, cooked 1/2 cup 126 67 2 0 14 1 25 5 5 21 21 with water, without salt Cereals, farina, enriched, cooked with 1/2 cup 117 58 2 0 12 22121415 water, without salt (wheat) Nutrients in Foods 449 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

150000 8 0 0.20.11 00.0270.00 0 0000 0

174000 6 0 0.10.11 00.0210.00 0 0000 0 101000 5 0 0.10.11 00.0230.00 0 0010 0 104000 5 0 0.10.11 00.0220.11 0 0000 0 211000100 0.10.11 00.0280.02 0 0000 0 133000 8 0 0.10.11 00.0190.00 0 0000 0 175001110 0.10.12 00.1250.00 0 0010 0 135000 7 0 0.10.11 00.0240.00 0 0000 0

148101100 0.10.11 00.1140.00 0 0000 0

424000130 0.20.11 00.0350.1424106073138 255100 9 0 0.20.22 00.0460.01 0 0001 0

148000 8 0 0.10.11 00.0270.00 0 0010 0

136101140 0.10.01 00.19 0.00 0 0001 0 241000110 0.20.12 00.0410.00 0 1101 0 4 000(-)0 0.10.00 00.0270.00 0 1122 0

42000 1 0 0.00.00 00.1300.00 0 0000 0

153000 7 0 0.20.11 00.0390.00 0 0110 0

270000 0 0 0.10.11 00.0380.00 0 0000 0

1 000 4 0 0.00.00 00.04 0.00 0 0000 0

1 000 0 0 0.10.01 00.0230.00 0 0000 0

0 000110 0.10.11 00.0270.00 0 0000 0

(continues) 450 Appendix

GRAINS (INCLUDING BREADS, CEREALS, FLOUR, AND PASTA) (continued )

CEREALS (continued ) Serving size Weight (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium Cereals, oatmeal, regular or quick or 1/2 cup 117 73311329 1288966 instant, fortified, plain, cooked with water, without salt Cereals, ready-to-eat, 40% Bran Flakes, 2/3 cup 33 106 4 0 26 5 15 5 78 182 191 Ralston Purina (about 1 ounce) Cereals, ready-to-eat, corn flakes 1 cup 28 102 2 0 24 11931125 (Kellogg’s) (1 ounce) Cereals, ready-to-eat, rice, puffed, fortified 2 cups 28 113 2 0 25 02972732 (1 ounce) Cereals, ready-to-eat, wheat, puffed, 2 cups 24 87301917 8358583 fortified (about 1 ounce) CRACKERS

Crackers, , rye 3 or 30 110 2 0 25 5 9 1 23 81 96 crackers Crackers, , plain 1 matzo (1 ounce) 28 112 3 0 24 14172532 Crackers, toast, plain 3 pieces 15 58 2 0 11 1 14 0 9 29 30 Crackers, saltines 6 small crackers 18 78 2 4 13 0 21 1 5 19 23 Crackers, saltines, fat-free, low-sodium 6 small saltines 30 118 3 0 25 17283434 Crackers, wheat, regular 6 small thin 12 57 1 2806072622 square crackers Crackers, whole-wheat 6 small crackers 24 106 2 4 16 2 12 1 24 71 71 FLOUR

Buckwheat flour, whole-groat 1 cup 120 402 15 4 85 12 49 5 301 404 692 Corn flour, masa, enriched, yellow 1 cup 114 416 11 4 87 0 161 8 125 254 340 Cornmeal, whole-grain, yellow 1 cup 122 442 10 4 94 9 7 4 155 294 350 Peanut flour, defatted 1 cup 60 196 31 0 21 9 84 1 222 456 774 Potato flour 1 cup 160 571 11 1 133 9 104 2 104 269 1,602 Rice flour, white 1 cup 158 578 9 2 127 4 16 1 55 155 120 Rye flour, medium 1 cup 102 361 10 2 79 15 24 2 77 211 347 Semolina (wheat), enriched 1 cup 167 601 21 2 122 7 28 7 78 227 311 Soy flour, defatted 1 cup 100 329 47 1 38 18 241 9 290 674 2,384 Wheat flour, durum 1 cup 192 651 26 5 137 (-) 65 7 276 975 827 Wheat flour, white, all-purpose, enriched, 1 cup 125 455 13 1 95 3 19 6 28 135 134 bleached Wheat flour, white, all-purpose, self- 1 cup 125 442 12 1 93 3 422 6 24 745 155 rising, enriched Nutrients in Foods 451 (μg) (mg) 6 12 Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Zinc (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Sodium (mg) Sodium 1 101 9 0 0.10.00 00.05 0.0192 0000 0

304 1 0 1 (-) 17 0.4 0.5 6 0 0.1 115 2.0 1,440 4320000 0

298000 1 140.40.45 00.5990.070021000000

1 000 3 0 0.70.51000.05 0.00 0 0000 0

1 100290 0.60.48 00.08 0.00 0 0000 0

79101110 0.00.00 00.09 0.00 0 0000 0

1 000100 0.10.11 00.0330.00 0 0000 0 124000 5 0 0.10.01 00.0190.00 0 0000 0 234000 2 0 0.10.11 00.0220.00 0 0000 0 191000 6 0 0.10.22 00.0370.00 0 0000 0 95000 1 0 0.10.01 00.05 0.00 0 0000 0

158000 3 0 0.00.01 00.07 0.00 0 0000 0

13412 7 0 0.50.27 10.7650.00 0 1111 0 6 201 0 0 1.60.91110.42130.0535540112 0 43201190 0.50.24 10.4310.0572571112 0 108313 4 0 0.40.31620.31490.00 0 0000 0 88101 2 6 0.40.16 11.2400.00 0 0000 0 0 102240 0.20.04 10.76 0.00 0 0111 0 3 206360 0.30.12 10.3190.00 0 1001 0 2 201 0 0 1.41.01010.22570.00 0 0001 0 20243 2 0 0.70.33 20.63050.0404 0001 0 4 8161720 0.80.21321.0830.00 0 0112 0 3 101420 1.00.67 10.11930.00 0 0001 0

1,587 1 0 1 43 0 1.0 0.5 7 0 0.0 192 0.0 0 0 0001 0

(continues) 452 Appendix

GRAINS (INCLUDING BREADS, CEREALS, FLOUR, AND PASTA) (continued )

FLOUR

(continued ) Serving size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Wheat flour, white, cake, enriched 1 cup 137 496 11 1 107 2 19 10 22 116 144 Wheat flour, whole-grain 1 cup 120 407 16 2 87 15 41 5 166 415 486 GRAINS

Amaranth 1/2 cup 98 365 14 6 65 15 149 7 259 444 357 Barley, pearled, cooked 1/2 cup 79 97202239 1174273 Buckwheat groats, roasted, cooked 1/2 cup 84 77311726 1435974 Bulgur (wheat) 1/2 cup 91 76301749 1293662 Hominy, canned, white (corn) 1/2 cup 83 59111228 113297 Millet, cooked 1/2 cup 87 104 3 1 21 1 3 1 38 87 54 Flax seed 1/2 cup 77 381 15 26 26 22 154 5 280 386 528 Popcorn, air-popped 2 cups 16 61211222 0214848 Quinoa 1/2 cup 85 318 11 5 59 5 51 8 179 349 629 Rice bran, crude 1/2 cup 59 186 8 12 29 12 34 11 461 989 876 Rice, brown, long-grain, cooked 1/2 cup 98 108 3 1 22 2 10 0 42 81 42 Rice, white, long-grain, regular, cooked 1/2 cup 79 103 2 0 22 0 8 1 9 34 28 Rye 1/2 cup 85 283 12 2 59 12 28 2 102 316 223 Sorghum 1/2 cup 96 325 11 3 72 0 27 4 0 276 336 Triticale 1/2 cup 96 323 13 2 69 0 36 2 125 344 319 Wheat bran, crude 1/2 cup 29 63511912213177294343 Wild rice, cooked 1/2 cup 82 83301712 0266783 PASTA

Couscous, cooked 1/2 cup 79 88301816061746 Macaroni, cooked, enriched 1/2 cup 70 99302015 1133822 Noodles, egg, cooked, enriched 1/2 cup 80 106 4 1 20 1 10 1 15 55 22 Noodles, Japanese, soba, cooked 1/2 cup 57 56301202051420 Noodles, Japanese, somen, cooked 1/2 cup 88 115 4 0 24 0 7 0 2 24 26 Pasta, fresh-refrigerated, plain, cooked 1/2 cup 70 92411704 1134417 Spaghetti, cooked, enriched, without 1/2 cup 70 99302015 1133822 added salt Spaghetti, whole-wheat, cooked 1/2 cup 70 8740193111216231 Nutrients in Foods 453 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

3 101 7 0 1.00.69 10.02110.00 0 0001 0 6 405850 0.50.38 10.4530.00 0 1001 0

20312 0 4 0.10.21 10.2480.00 0 1213 0 2 100 7 0 0.10.02 00.1130.05 1 0000 0 3 100 2 0 0.00.01 00.1120.00 0 0000 0 5 101 1 0 0.10.01 00.1160.00 0 0000 0 173100 2 0 0.00.00 00.01 0.00 0 0000 0 2 100 1 0 0.10.11 00.1170.00 0 0000 0 26 3 1 2 4 1 0.1 0.1 1 1 0.7 215 0.0 0 0 4 2 5 19 0 1 000 2 0 0.00.00 00.04 0.0313 0001 0 18312 0 0 0.20.32 10.2420.00 0 0012 0 3 408 9 0 1.60.22042.4370.00 0 4244 0 5 101100 0.10.01 00.14 0.00 0 1000 0 1 000 6 0 0.10.01 00.1460.00 0 0000 0 5 302300 0.30.24 10.2510.00 0 2001 0 6 000 0 0 0.20.13 00.00 0.00 0 0011 0 5 303 0 0 0.40.11 10.1700.00 0 1001 0 1 203230 0.20.24 10.4230.00 0 1001 0 2 100 1 0 0.00.11 00.1210.00 0 0000 0

4 000220 0.00.01 00.0120.00 0 0000 0 1 000150 0.10.11 00.0490.00 0 0000 0 6 000170 0.10.11 00.0510.1165 000026 34000 0 0 0.10.00 00.04 0.00 0 0000 0 142000 0 0 0.00.00 00.02 0.00 0 0000 0 4 000 0 0 0.10.11 00.0450.1144 000023 1 000150 0.10.11 00.0490.00 0 0000 0

2 101180 0.10.00 00.14 0.00 0 0000 0 454 Appendix

HIGH-PROTEIN FOODS

MEAT Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Beef Chuck, arm pot roast, trimmed to 1/4″ fat, 3 oz 85 296 23 22 0 9 3 16 184 207 choice, braised Cured, corned , cooked 3 oz 85 213 15 16 0 7 2 10 106 123 Flank, trimmed to 0″ fat, choice, braised 3 oz 85 224 23 14 0 5 3 20 218 286 Ground, extra lean, baked, medium 3 oz 85 213 21 14 0 6 2 14 105 190 Ground, regular, baked, medium 3 oz 85 244 20 18 0 9 2 13 116 188 Rib, eye, small end (ribs 10-12), trimmed 3 oz 85 261 21 19 0 11 2 20 156 292 to 1/4″ fat, choice, broiled Rib, shortribs, choice, braised 3 oz 85 400 18 36 0 10 2 13 138 190 Rib, whole (ribs 6-12), trimmed to 1/4″ fat, 3 oz 85 306 19 25 0 10 2 16 149 262 choice, broiled Round, bottom round, trimmed to 1/4″ fat, 3 oz 85 241 24 15 0 5 3 19 208 240 choice, braised Round, eye of round, trimmed to 1/4″ fat, 3 oz 85 205 23 12 0 5 2 20 175 305 choice, roasted Round, full cut, trimmed to 1/4″ fat, choice, 3 oz 85 204 23 12 0 5 2 21 202 333 broiled Round, top round, trimmed to 1/4″ fat, 3 oz85 190 26 9 0 6 2 25 199 356 choice, broiled Short loin, porterhouse steak, separable 3 oz 85 183 22 10 0 6 3 23 179 312 lean only, trimmed to 1/4″ fat, choice, broiled Short loin, T-bone steak, trimmed to 1/4″ 3 oz 85 263 20 20 0 7 2 20 156 273 fat, choice, broiled Tenderloin, trimmed to 1/4″ fat, choice, 3 oz 85 258 21 19 0 7 3 22 178 310 broiled Top sirloin, trimmed to 1/4″ fat, choice, 3 oz 85 229 23 14 0 9 3 24 187 309 broiled

Lamb Ground, broiled 3 oz 85 241 21 17 0 19 2 20 171 288 Leg, shank half, trimmed to 1/4″ fat, choice, 3 oz 85 191 22 11 0 9 2 21 168 277 roasted Loin, trimmed to 1/4″ fat, choice, broiled 3 oz 85 269 21 20 0 17 2 20 167 278 Shoulder, whole (arm and blade), trimmed 3 oz 85 292 24 21 0 21 2 20 158 211 to 1/4″ fat, choice, braised

Ostrich Top loin, cooked 3 oz 85 130 24 3 0 5 3 (-) (-) (-) Nutrients in Foods 455 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

50 6 0 0 (-) 0 0.1 0.2 3 0 0.2 8 2.5 0 0 0 9 9 1 84

964 4 0 0 (-) 0 0.0 0.1 3 0 0.2 5 1.4 0 0 0 5 8 1 83 60 5 0 0 (-) 0 0.1 0.2 4 0 0.3 8 2.8 0 0 (-) 6 6 0 61 42 5 0 0 (-) 0 0.0 0.2 4 0 0.2 8 1.5 0 0 (-) 5 6 1 70 51 4 0 0 16 0 0.0 0.1 4 0 0.2 8 2.0 0 0 (-) 7 8 1 74 54 5 0 0 (-) 0 0.1 0.2 4 0 0.3 6 2.6 0 0 (-) 8 8 1 71

43 4 0 0 (-) 0 0.0 0.1 2 0 0.2 4 2.2 0 0 0 15 16 1 80 53 4 0 0 (-) 0 0.1 0.1 3 0 0.2 5 2.4 0 0 (-) 10 11 1 70

43 4 0 0 (-) 0 0.1 0.2 3 0 0.3 9 2.0 0 0 0 6 7 1 82

50 4 0 0 (-) 0 0.1 0.1 3 0 0.3 5 1.8 0 0 (-) 5 5 0 61

52 4 0 0 (-) 0 0.1 0.2 3 0 0.3 8 2.6 0 0 0 4 5 0 68

51 4 0 0 (-) 0 0.1 0.2 5 0 0.5 9 2.1 0 0 (-) 3 4 0 72

59 4 0 0 (-) 0 0.1 0.2 4 0 0.3 7 1.9 0 0 0 3 4 0 59

54 4 0 0 (-) 0 0.1 0.2 3 0 0.3 6 1.8 0 0 0 8 9 1 57

50 4 0 0 (-) 0 0.1 0.2 3 0 0.3 5 2.0 0 0 (-) 7 8 1 73

53 5 0 0 (-) 0 0.1 0.2 3 0 0.3 8 2.3 0 0 0 6 6 1 77

69 4 0 0 (-) 0 0.1 0.2 6 1 0.1 16 2.2 0 0 0 7 7 1 82 55 4 0 0 (-) 0 0.1 0.2 6 1 0.1 19 2.3 0 0 0 4 4 1 77

65 3 0 0 (-) 0 0.1 0.2 6 1 0.1 15 2.1 0 0 0 8 8 1 85 64 5 0 0 (-) 0 0.1 0.2 5 1 0.1 14 2.4 0 0 0 9 9 2 99

65 (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) 1 1 1 79

(continues) 456 Appendix

HIGH-PROTEIN FOODS (continued )

Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Pork Backribs, roasted 3 oz 85 315 21 25 0 38 1 18 166 268 Bacon, cooked: broiled, pan-fried, or 3 strips 19 109 6 9 0 2 0 5 64 93 roasted Canadian-style bacon, grilled 3 oz 70 129 17 6 1 7 1 15 206 271 Feet, cured, pickled 3 oz 85 173 11 14 0 27 0 3 29 260 Ground, cooked 3 oz 85 252 22 18 0 19 1 20 192 308 Ham, boneless, regular (approximately 3 oz 85 151 19 8 0 7 1 19 239 348 11% fat), roasted Leg (ham), whole, roasted 3 oz 85 232 23 15 0 12 1 19 224 299 Loin, center rib (chops), bone-in, braised 3 oz 85 213 23 13 0 21 1 15 150 329 Loin, sirloin (chops), bone-in, braised 3 oz 85 208 22 13 0 15 1 16 148 276 Loin, tenderloin, broiled 3 oz 85 171 25 7 0 4 1 30 247 377 Loin, whole, braised 3 oz 85 203 23 12 0 18 1 16 154 318

Veal Ground, broiled 3 oz 85 146 21 6 0 14 1 20 184 286 Leg (top round), roasted 3 oz 85 136 24 4 0 5 1 24 199 331 Loin, roasted 3 oz 85 184 21 10 0 16 1 21 180 276 Rib, roasted 3 oz 85 194 20 12 0 9 1 19 167 251 Sirloin, roasted 3 oz 85 172 21 9 0 11 1 22 190 298

Variety meats Brain, simmered 3 oz 85 136 9 11 0 8 2 12 299 204 Heart (beef), simmered 3 oz 85 149 24 5 0 5 6 21 212 198 Kidney (beef), cooked 3 oz 85 122 22 3 1 14 6 15 260 152 Liver (beef), braised 3 oz 85 137 21 4 3 6 6 17 343 200 Pancreas, braised 3 oz 85 230 23 15 0 14 2 18 385 209 Thymus, braised 3 oz 85 271 19 21 0 9 1 9 309 368

Sausages/luncheon/deli meats Beef, lunch meat, thin sliced 3 oz 85 150 24 3 5 9 2 16 143 365 Bologna, beef and pork 3 oz 85 269 10 24 2 10 1 9 77 153 Bratwurst, pork 3 oz 85 256 12 22 2 37 1 13 127 180 Frankfurter, beef 1 frankfurter (5″) 45 142 5 13 1 9 1 1 39 75 Frankfurter, turkey 1 frankfurter 45 102 6 8 1 48 1 6 60 81 Italian sausage, pork 1 link, 4/lb 83 268 17 21 1 20 1 15 141 252 Nutrients in Foods 457 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Vitamin B (μg) Folate

86 3 0 0 33 0 0.4 0.2 3 0 0.3 3 0.5 8 3 (-) 9 11 2 100 303 1 0 0 5 0 0.1 0.1 1 0 0.1 1 0.3 0 0 0 3 5 1 16

1,074 1 0 0 17 0 0.6 0.1 5 0 0.3 3 0.5 0 0 0 2 3 1 40 785 1 0 0 6 0 0 0 0 0 0.3 3 0 0 0 0 5 6 1 78 62 3 0 0 30 1 0.6 0.2 4 0 0.3 5 0.5 7 2 0 7 8 2 80 1,275 2 0 0 17 0 0.6 0.3 5 1 0.3 3 0.6 0 0 0 3 4 1 50

51 3 0 0 39 0 0.5 0.3 4 1 0.3 9 0.6 9 3 0 5 7 1 80 34 2 0 0 35 0 0.5 0.2 4 0 0.3 2 0.5 6 2 (-) 5 6 1 62 43 2 0 0 34 1 0.6 0.2 3 1 0.3 3 0.5 6 2 (-) 5 6 1 70 54 2 0 0 41 1 0.8 0.3 4 1 0.4 5 0.8 6 2 (-) 2 3 1 80 41 2 0 0 39 1 0.5 0.2 4 1 0.3 3 0.5 6 2 0 4 5 1 68

71 3 0 0 (-) 0 0.1 0.2 7 1 0.3 9 1.1 0 0 0 3 2 0 88 58 3 0 0 (-) 0 0.1 0.3 8 1 0.3 14 1.0 0 0 0 2 1 0 88 79 3 0 0 (-) 0 0.0 0.2 8 1 0.3 13 1.1 0 0 0 4 4 1 88 78 3 0 0 (-) 0 0.0 0.2 6 1 0.2 11 1.2 0 0 0 5 5 1 94 71 3 0 0 (-) 0 0.1 0.3 8 1 0.3 13 1.2 0 0 0 4 3 1 87

102 1 0 0 (-) 1 0.1 0.1 2 0 0.2 6 7.3 0 0 2 2 2 1 1,746 53 3 1 0 33 1 0.1 0.3 3 1 0.2 2 12 0 0 1 1 1 1 164 114 4 1 0 239 1 0.2 3.4 5 1 0.4 83 44 1,055 317 0 1 1 1 329 60 5 4 0 (-) 20 0.2 3.5 9 4 0.8 184 60.4 30,327 9,012 (-) 2 1 1 331 51 4 0 0 (-) 17 0.2 0.4 3 4 0.2 3 14.1 0 0 (-) 5 5 3 223 99 2 0 0 (-) 26 0.1 0.2 2 2 0.1 1 1.3 0 0 (-) 7 7 4 250

1,224 3 0 0 24 0 0.1 0.2 4 0 0.3 9 2 0 0 0 1 1 0 35 867 2 0 0 10 0 0.1 0.1 2 0 0.2 4 1.1 0 0 0 9 11 2 47 474 2 0 0 18 1 0.4 0.2 3 0 0.2 2 0.8 0 0 0 8 10 2 51 462 1 0 0 6 0 0.0 0.0 1 0 0.1 2 0.7 0 0 0 5 6 1 27 642 1 0 0 7 0 0.0 0.1 2 0 0.1 4 0.1 0 0 0 3 3 2 48 765 2 0 0 18 2 0.5 0.2 3 0 0.3 4 1.1 0 0 0 8 10 3 65

(continues) 458 Appendix

HIGH-PROTEIN FOODS (continued )

Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Sausages/luncheon/deli meats (continued ) Luncheon meat, jellied, beef 3 oz 85 94 16 3 0 9 3 15 118 342 Mortadella, pork 3 oz 85 265 14 22 3 15 1 9 83 139 , beef 3 oz 85 297 15 25 3 8 2 15 128 194 Pastrami, turkey 3 oz 85 120 16 5 1 8 1 12 170 221 Pepperoni, pork, beef 3 oz 85 422 18 37 2 8 1 14 101 295 Pork, lunch meat, thin sliced 3 oz 85 300 11 27 2 8 1 12 73 172 Pork sausage, fresh, cooked 3 oz 85 314 17 27 1 27 1 14 156 307 Salami, beef 3 oz 85 223 13 18 2 8 2 12 96 191 Turkey roll, light meat 3 oz 85 125 16 6 0 34 1 14 156 213

Game meats Antelope, roasted 3 oz 85 128 25 2 0 3 4 24 179 316 Bear, simmered 3 oz 85 220 28 11 0 4 9 20 145 224 Beaver, roasted 3 oz 85 180 30 6 0 19 9 25 248 343 Beefalo, roasted 3 oz 85 160 26 5 0 20 3 0 213 390 Bison, roasted 3 oz 85 122 24 2 0 7 3 22 178 307 Boar, wild, roasted 3 oz 85 136 24 4 0 14 1 23 114 337 Buffalo, water, roasted 3 oz 85 111 23 2 0 13 2 28 187 266 Caribou, roasted 3 oz 85 142 25 4 0 19 5 23 198 264 Deer, roasted 3 oz 85 134 26 3 0 6 4 20 192 285 Elk, roasted 3 oz 85 124 26 2 0 4 3 20 153 279 Goat, roasted 3 oz 85 122 23 3 0 14 3 0 171 344 Hare, stewed 3 oz 85 147 28 3 0 15 4 26 204 291 Moose, roasted 3 oz 85 114 25 1 0 5 4 20 150 284 Muskrat, roasted 3 oz 85 199 26 10 0 31 6 22 230 272 Opossum, roasted 3 oz 85 188 26 9 0 14 4 29 236 372 Rabbit, domesticated, roasted 3 oz 85 167 25 7 0 16 2 18 224 326 Raccoon, roasted 3 oz 85 217 25 12 0 12 6 26 222 338 Squirrel, roasted 3 oz 85 147 26 4 0 3 6 24 179 299 POULTRY

Chicken Broilers or fryers, breast, meat and skin, 3 oz 85 168 25 7 0 12 1 23 182 209 roasted Broilers or fryers, breast, meat only, 3 oz 85 141 27 3 0 13 1 25 196 220 roasted Nutrients in Foods 459 (μg) (mg) 6 12 Vitamin B (μg) Folate Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol Vitamin B

1,124 3 0 0 14 0 0.1 0.2 4 1 0.2 6 4.4 0 0 (-) 1 1 0 29 1,060 2 0 0 19 0 0.1 0.1 2 0 0.1 3 1.3 0 0 0 8 10 3 48 1,044 4 0 0 9 0 0.1 0.1 4 0 0.2 6 1.5 0 0 0 9 12 1 79 890 2 0 0 14 0 0.0 0.2 3 0 0.2 4 0.2 0 0 0 2 2 1 46 1,733 2 0 0 20 0 0.3 0.2 4 2 0.2 3 2.1 0 0 0 14 18 4 67 1,100 1 0 0 24 0 0.3 0.1 2 0 0.2 5 1 0 0 0 10 13 3 47 1,101 2 0 0 15 2 0.6 0.2 4 1 0.3 2 1.5 0 0 0 9 12 3 71 1,000 2 0 0 12 0 0.1 0.2 3 1 0.2 2 2.6 0 0 0 8 8 1 55 416 1 0 0 19 0 0.1 0.2 6 0 0.3 3 0.2 0 0 0 2 2 1 37

46 1 0 0 (-) 0 0.2 0.6 (-) (-) (-) (-) (-) 0 0 (-) 1 1 0 107 60 9 0 (-) (-) 0 0.1 0.7 3 (-) 0.2 5 2.1 0 0 0 3 5 2 83 50 2 0 (-) (-) 3 0.0 0.3 2 1 0.4 9 7.1 0 0 1 2 2 1 99 70 5 (-) (-) (-) 8 0.0 0.1 4 0 (-) 15 2.2 0 0 (-) 2 2 0 49 48 3 0 0 (-) 0 0.1 0.2 3 (-) 0.3 7 2.4 0 0 0 1 1 0 70 51 3 0 (-) (-) 0 0.3 0.1 4 (-) 0.4 5 0.6 0 0 0 1 1 1 65 48 2 0 (-) (-) 0 0.0 0.2 5 0 0.4 8 1.5 0 0 (-) 1 0 0 52 51 4 0 0 (-) 3 0.2 0.8 5 2 0.3 4 5.6 0 0 0 1 1 1 93 46 2 0 0 (-) 0 0.2 0.5 6 (-) (-) (-) (-) 0 0 (-) 1 1 1 95 52 3 0 0 (-) 0 (-) (-) (-) (-) (-) (-) (-) 0 0 (-) 1 0 0 62 73 4 0 0 (-) 0 0.1 0.5 3 (-) 0.0 4 1.0 0 0 0 1 1 0 64 38 2 0 13 0 0 0.0 0.1 5 (-) 0.3 7 5 0 0 1 1 1 1 104 59 3 0 0 (-) 4 0.0 0.3 4 (-) 0.3 3 5.4 0 0 0 0 0 0 66 81 2 0 0 (-) 6 0.1 0.6 6 1 0.4 9 7.1 0 0 (-) 0 0 0 103 49 2 0 (-) (-) 0 0.1 0.3 7 (-) 0.4 9 7.1 0 0 1 1 3 3 110 40 2 0 0 (-) 0 0.1 0.2 7 1 0.4 9 7.1 0 0 (-) 2 2 1 70 67 2 0 (-) (-) 0 0.5 0.4 4 (-) 0.4 9 7.1 0 0 1 3 4 2 82 101 2 0 0 (-) 0 0.1 0.2 4 1 0.3 8 5.5 0 0 1 1 1 1 103

61 1 0 0 (-) 0 0.1 0.1 11 1 0.5 3 0.3 79 23 0 2 3 1 72

64 1 0 0 24 0 0.0 0.1 12 1 0.5 3 0.3 18 5 0 1 1 1 73

(continues) 460 Appendix

HIGH-PROTEIN FOODS (continued )

Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Chicken (continued ) Broilers or fryers, dark meat, meat and 3 oz 85 215 22 13 0 13 1 19 143 187 skin, roasted Broilers or fryers, dark meat, meat only, 3 oz 85 174 23 8 0 13 1 21 166 206 roasted Broilers or fryers, drumstick, meat and 3 oz 85 183 23 9 0 10 1 19 148 194 skin, roasted Broilers or fryers, meat only, roasted 3 oz 85 161 25 6 0 13 1 21 166 206 Broilers or fryers, thigh, meat and skin, 3 oz 85 210 21 13 0 10 1 19 148 189 roasted Broilers or fryers, wing, meat and skin, 3 oz 85 246 23 17 0 13 1 16 128 156 roasted Cornish game hens, meat and skin, roasted 3 oz 85 221 19 16 0 11 1 15 124 209 Liver, simmered 3 oz 85 133 21 5 1 12 7 18 265 119 Pâté, chicken liver, canned 3 oz 85 171 11 11 6 9 8 11 149 81 Turkey Breast, meat and skin, roasted 3 oz 85 161 24 6 0 18 1 23 179 245 Breast, meat only, roasted 3 oz 85 93 19 1 0 6 0 17 195 263 Dark meat, roasted 3 oz 85 159 24 6 0 27 2 20 173 246 Ground, cooked 3 oz 85 200 23 11 0 21 2 20 167 229 Leg, meat and skin, roasted 3 oz 85 177 24 8 0 27 2 20 169 238 Thigh, pre-basted, meat and skin, roasted 3 oz 85 133 16 7 0 7 1 14 145 205 Wing, meat and skin, roasted 3 oz 85 195 23 11 0 20 1 21 167 226 Duck Meat and skin, roasted 3 oz 85 286 16 24 0 9 2 14 133 173 Meat only, roasted 3 oz 85 171 20 10 0 10 2 17 173 214 Goose Meat and skin, roasted 3 oz 85 259 21 19 0 11 2 19 229 280 Meat only, roasted 3 oz 85 202 25 11 0 12 2 21 263 330 Pâté de foie gras, canned (goose liver 3 oz 85 393 10 37 4 60 5 11 170 117 pâté), smoked EGGS

Egg substitute, liquid 1/2 cup 126 105 15 4 1 67 3 11 152 414 Egg, white, raw 2 large whites 67 33 7 0 1 4 0 7 9 95 Egg, whole, raw, fresh 1 large egg 50 75 6 5 1 25 1 5 89 61 Egg. yolk, raw 1 large yolk 17 59 3 6 0 23 1 1 81 16 Nutrients in Foods 461 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

74 2 0 0 (-) 0 0.1 0.2 5 1 0.3 6 0.2 171 49 (-) 4 5 3 78

79 2 0 0 (-) 0 0.1 0.2 6 1 0.3 7 0.3 61 19 0 2 3 2 79

76 2 0 0 (-) 0 0.1 0.2 5 1 0.3 7 0.3 85 25 0 3 4 2 77

73 2 0 (-) 0 0.1 0.2 8 1 0.4 5 0.3 45 14 0 2 2 2 1 76 71 2 0 0 (-) 0 0.1 0.2 5 1 0.3 6 0.2 140 41 0 4 5 3 79

70 2 0 0 (-) 0 0.0 0.1 6 1 0.4 3 0.2 134 40 0 5 6 4 71

54 1 0 0 (-) 0 0.1 0.2 5 1 0.3 2 0.2 90 27 0 4 7 3 112 43 4 0 0 (-) 13 0.1 1.5 4 5 0.5 655 16.5 13,919 4,176 1 2 1 1 536 328 2 0 0 39 9 0.0 1.2 6 2 0.2 273 6.9 616 185 1 3 4 2 333

54 2 0 0 (-) 0 0.0 0.1 5 1 0.4 5 0.3 0 0 (-) 2 2 2 63 1,216 1 0 0 26 0 0.0 0.1 7 0 0.3 3 2 0 0 0 0 0 0 35 67 4 0 0 35 0 0.1 0.2 3 1 0.3 8 0.3 0 0 1 2 1 2 72 91 2 0 0 (-) 0 0.0 0.1 4 1 0.3 6 0.3 0 0 0 3 4 3 87 65 4 0 0 (-) 0 0.1 0.2 3 1 0.3 8 0.3 0 0 0 3 2 2 72 371 4 0 0 (-) 0 0.1 0.2 2 1 0.2 5 0.2 0 0 (-) 2 2 2 53 52 2 0 0 (-) 0 0.0 0.1 5 0 0.4 5 0.3 0 0 0 3 4 3 69

50 2 0 0 (-) 0 0.1 0.2 4 1 0.2 5 0.3 178 54 1 8 11 3 71 55 2 0 0 (-) 0 0.2 0.4 4 1 0.2 9 0.3 65 20 1 4 3 1 76

59 2 0 0 (-) 0 0.1 0.3 4 1 0.3 2 0.3 59 18 1 6 9 2 77 65 3 0 0 (-) 0 0.1 0.3 3 2 0.4 10 0.4 34 10 (-) 4 4 1 82 593 1 0 0 (-) 2 0.1 0.3 2 1 0.1 51 8.0 2,835 851 (-) 12 22 1 128

222 2 0 0 31 0 0.1 0.4 0 3 0.0 19 0.4 2,711 271 1 1 1 2 1 109 0 0 0 12 0 0.0 0.3 0 0 0.0 2 0.1 0 0 0 0 0 0 0 63 1 0 0 15 0 0.0 0.3 0 1 0.1 24 0.5 318 96 1 2 2 1 213 7 1 0 0 7 0 0.0 0.1 0 1 0.1 24 0.5 323 97 1 2 0 1 213 (continues) 462 Appendix

HIGH-PROTEIN FOODS (continued )

FINFISH AND SHELLFISH Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Finfish (lean) Bass, sea, mixed species, cooked, dry heat 3 oz 85 105 20 2 0 11 0 45 211 279 Cod, Atlantic, cooked, dry heat 3 oz 85 89 19 1 0 12 0 36 117 207 Flounder (and sole species), cooked, 3 oz 85 99 21 1 0 15 0 49 246 292 dry heat Halibut, Atlantic and Pacific, cooked, 3 oz 85 119 23 2 0 51 1 91 242 490 dry heat Ocean perch, Atlantic, cooked, dry heat 3 oz 85 103 20 2 0 116 1 33 235 298 Perch, mixed species, cooked, dry heat 3 oz 85 99 21 1 0 87 1 32 218 292 Pike, northern, cooked, dry heat 3 oz 85 96 21 1 0 62 1 34 240 281 Roughy, orange, cooked, dry heat 3 oz 85 76 16 1 0 32 0 32 218 327 Snapper, mixed species, cooked, dry heat 3 oz 85 109 22 1 0 34 0 31 171 444 Tuna, light, canned in water, without salt, 3 oz 85 99 22 1 0 9 1 23 139 201 drained solids Finfish (moderate fat) Bass, freshwater, mixed species, cooked, 3 oz 85 124 21 4 0 88 2 32 218 388 dry heat Catfish, channel, wild, cooked, dry heat 3 oz 85 93 15 3 0 8 0 24 260 356 Salmon, chinook, smoked (lox), regular 3 oz 85 99 16 4 0 9 1 15 139 149 Salmon, coho, wild, cooked, moist heat 3 oz 85 156 23 6 0 39 1 30 253 387 Salmon, pink, cooked, dry heat 3 oz 85 127 22 4 0 14 1 28 251 352 Salmon, sockeye, canned, drained solids 3 oz 85 130 17 6 0 203 1 25 277 320 with bone Swordfish, cooked, dry heat 3 oz 85 132 22 4 0 5 1 29 286 314 Trout, rainbow, wild, cooked, dry heat 3 oz 85 128 19 5 0 73 0 26 229 381 Tuna, fresh, bluefin, cooked, dry heat 3 oz 85 156 25 5 0 9 1 54 277 275 Tuna, light, canned in oil, without salt, 3 oz 85 168 25 7 0 11 1 26 264 176 drained solids Finfish (high fat) Mackerel, Atlantic, cooked, dry heat 3 oz 85 223 20 15 0 13 1 82 236 341 Salmon, Atlantic, wild, cooked, dry heat 3 oz 85 155 22 7 0 13 1 31 218 534 Salmon, chinook, cooked, dry heat 3 oz 85 196 22 11 0 24 1 104 315 429 Salmon, sockeye, cooked, dry heat 3 oz 85 184 23 9 0 6 0 26 235 319 Sardine, Atlantic, canned in oil, drained 3 oz 85 177 21 10 0 325 2 33 417 338 solids with bone Smelt, rainbow, cooked, dry heat 3 oz 85 105 19 3 0 65 1 32 251 316 Trout, mixed species, cooked, dry heat 3 oz 85 162 23 7 0 47 2 24 267 394 Nutrients in Foods 463 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

74 0 0 0 40 0 0.1 0.1 2 1 0.4 5 0.3 181 54 (-) 1 0 1 45 66 0 0 0 32 1 0.1 0.1 2 0 0.2 7 0.9 39 12 0 0 0 0 47 89 1 0 0 49 0 0.1 0.1 2 0 0.2 8 2.1 32 9 2 0 0 1 58

59 0 0 0 40 0 0.1 0.1 6 0 0.3 12 1.2 152 46 1 0 1 1 35

82 1 0 0 47 1 0.1 0.1 2 0 0.2 9 1.0 39 12 (-) 0 1 0 46 67 1 0 1 14 1 0.1 0.1 2 1 0.1 5 1.9 27 9 (-) 0 0 0 98 42 1 0 0 14 3 0.1 0.1 2 1 0.1 15 2.0 69 20 (-) 0 0 0 43 69 1 0 0 40 0 0.1 0.2 3 1 0.3 7 2.0 69 20 (-) 0 1 0 22 48 0 0 0 42 1 0.0 0.0 0 1 0.4 5 3.0 98 30 (-) 0 0 1 40 43 1 0 0 68 0 0.0 0.1 11 0 0.3 3 2.5 48 14 0 0 0 0 26

77 1 0 1 14 2 0.1 0.1 1 1 0.1 14 1.9 98 30 (-) 1 2 1 74

42 0 0 0 12 1 0.1 0.0 2 1 0.0 9 2.4 42 13 (-) 1 1 1 62 1,700 0 0 0 32 0 0.0 0.1 4 1 0.2 2 2.8 75 22 (-) 1 2 1 20 45 0 0 0 39 1 0.1 0.1 7 1 0.5 8 3.8 92 27 (-) 1 2 2 48 73 1 0 0 49 0 0.2 0.1 7 1 0.2 4 2.9 116 35 (-) 1 1 1 57 457 1 0 0 30 0 0.0 0.2 5 0 0.3 8 0.3 150 45 1 1 3 2 37

98 1 0 0 52 1 0.0 0.1 10 0 0.3 2 1.7 116 35 (-) 1 2 1 43 48 0 0 0 11 2 0.1 0.1 5 1 0.3 16 5.4 43 13 (-) 1 1 2 59 43 1 0 0 40 0 0.2 0.3 9 1 0.4 2 9.2 2,142 643 (-) 1 2 2 42 43 1 0 0 65 0 0.0 0.1 11 0 0.1 5 1.9 66 20 (-) 1 3 2 15

71 1 0 0 44 0 0.1 0.4 6 1 0.4 1 16.2 153 46 (-) 4 6 4 64 48 1 0 0 40 0 0.2 0.4 9 2 0.8 25 2.6 37 11 (-) 1 2 3 60 51 0 0 0 40 3 0.0 0.1 9 1 0.4 30 2.4 422 127 (-) 3 5 2 72 56 0 0 0 32 0 0.2 0.1 6 1 0.2 4 4.9 178 54 (-) 2 4 2 74 430 1 0 0 45 0 0.1 0.2 4 1 0.1 10 7.6 191 57 0 1 3 4 121

65 2 0 1 40 0 0.0 0.1 2 1 0.1 4 3.4 49 14 (-) 0 1 1 77 57 1 0 1 14 0 0.4 0.4 5 2 0.2 13 6.3 54 16 (-) 1 4 2 63

(continues) 464 Appendix

HIGH-PROTEIN FOODS (continued ) Protein (g) Protein (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus Fat (g) Fat (g) Carbohydrates Serving Size (g) Weight Calories (mg) Potassium

Shellfish Abalone, mixed species, cooked, fried 3 oz 85 161 17 6 9 31 3 48 184 241 Clams, breaded and fried 3 oz 85 333 9 20 29 15 2 23 176 196 Crab, Alaska king, cooked, moist heat 3 oz 85 82 16 1 0 50 1 54 238 223 Crab, blue, canned 1/3 cup 45 44 9 0 0 45 0 17 117 168 Crayfish, mixed species, wild, cooked, 3 oz 85 70 14 1 0 51 1 28 230 252 moist heat Lobster, northern, cooked, moist heat 3 oz 85 83 17 1 1 52 0 30 157 299 Mussel, blue, cooked, moist heat 3 oz 85 146 20 4 6 28 6 31 242 228 Octopus, common, cooked, moist heat 3 oz 85 139 25 2 4 90 8 51 237 536 Oysters, battered or breaded, and fried 3 oz 85 225 8 11 24 17 3 14 120 111 Scallops, breaded and fried 3 oz 85 228 9 11 23 11 1 19 173 173 Shrimp, mixed species, breaded and fried 3 oz 85 206 18 10 10 57 1 34 185 191 (about 11 shrimp) Shrimp, mixed species, canned 1/4 cup 32 38 7 1 0 19 1 13 75 67 Shrimp, mixed species, cooked, moist heat 3 oz 85 84 18 1 0 33 3 29 116 155 Spiny lobster, mixed species, cooked, 3 oz 85 122 22 2 3 54 1 43 195 177 moist heat Nutrients in Foods 465 (μg) (mg) 12 6 Monounsaturated fat (g) Monounsaturated Pantothenic acid (mg) Pantothenic Sodium (mg) Sodium (mg) Zinc (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Polyunsaturated (mg) Cholesterol Folate (μg) Folate Copper (mg) fat (g) Saturated Vitamin B

502 1 0 0 44 2 0.2 0.1 2 2 0.1 12 0.6 4 2 (-) 1 2 1 80 616 1 0 0 7 0 0.2 0.2 2 0 0.0 31 0.8 90 27 (-) 5 8 5 65 911 6 1 0 34 6 0.0 0.0 1 0 0.2 43 9.8 25 8 (-) 0 0 0 45 150 2 0 0 14 1 0.0 0.0 1 0 0.1 19 0.2 2 1 0 0 0 0 40 80 1 1 0 31 1 0.0 0.1 2 0 0.1 37 1.8 43 13 1 0 0 0 113

323 2 2 0 36 0 0.0 0.1 1 0 0.1 9 2.6 74 22 1 0 0 0 61 314 2 0 6 76 12 0.3 0.4 3 1 0.1 64 20.4 258 77 (-) 1 1 1 48 391 3 1 0 76 7 0.0 0.1 3 1 0.6 20 30.6 230 69 1 0 0 0 82 414 10 0 0 56 3 0.2 0.2 3 1 0.0 19 0.6 222 66 (-) 3 4 3 66 542 1 0 0 23 0 0.1 0.5 0 0 0.0 31 0.3 82 25 (-) 3 7 0 64 292 1 0 0 35 1 0.1 0.1 3 0 0.1 7 1.6 161 48 (-) 2 3 4 150

54 0 0 0 13 1 0.0 0.0 1 0 0.1 1 0.4 19 6 0 0 0 0 55 190 1 0 0 34 2 0.0 0.0 2 0 0.1 3 1.3 186 56 0 0 0 0 166 193 6 0 0 50 2 0.0 0.0 4 0 0.1 1 3.4 17 5 (-) 0 0 1 77

(continues) 466 Appendix

HIGH-PROTEIN FOODS (continued ) Weight (g) Weight Carbohydrates (g) Carbohydrates Iron (mg) Iron Fiber (g) Fiber Potassium (mg) Potassium Calories (g) Protein (g) Fat LEGUMES (mg) Phosphorus Serving Size (mg) Calcium (mg) Magnesium

Alfalfa seeds, sprouted, raw 1 cup 33 10 1 0 1 1 11 0 9 23 26 Broad beans (fava beans), mature seeds, 1/2 cup 85 94 6 0 17 5 31 1 37 106 228 cooked, boiled, without salt Chickpeas (garbanzo beans, Bengal gram), 1/2 cup 82 134 7 2 22 6 40 2 39 138 239 mature seeds, cooked, boiled, without salt Common beans

Beans, black, mature seeds, cooked, 1/2 cup 86 114 8 0 20 7 23 2 60 120 305 boiled, without salt Beans, cranberry (Roman), mature seeds, 1/2 cup 89 120 8 0 22 9 44 2 44 119 342 cooked, boiled, without salt Beans, Great Northern, mature, boiled 1/2 cup 88 104 7 0 19 6 60 2 44 146 346 Beans, kidney, all types, mature seeds, 1/2 cup 89 112 8 0 20 6 25 3 40 126 357 cooked, boiled, without salt Beans, navy, mature, boiled, without salt 1/2 cup 91 129 8 0 24 6 64 2 54 143 335 Beans, pinto, mature seeds, cooked, 1/2 cup 86 117 7 0 22 7 41 2 47 137 400 boiled, without salt Beans, small white, mature seeds, cooked, 1/2 cup 90 127 8 1 23 9 65 3 61 151 414 boiled, without salt Dolichos beans

Beans, adzuki, mature seeds, cooked, 1/2 cup 115 147 9 0 28 0 32 2 60 193 612 boiled, without salt Black-eyed peas, mature seeds, cooked, 1/2 cup 86 100 7 1 17 3 22 3 82 121 321 boiled, without salt Lablab bean (hyacinth bean), mature, boiled 1/2 cup 97 113 8 1 20 (-) 39 4 79 116 327 Mung beans, mature seeds, cooked, 1/2 cup 101 106 7 0 19 8 27 1 48 100 269 boiled, without salt Mung beans, mature seeds, sprouted, 1/2 cup 62 13103 0 709 1763 cooked, boiled, drained, without salt Mung beans, mature seeds, sprouted, raw 1 cup 104 31306 2 1412256155 Other lentils & legumes

Lentils, mature seeds, cooked, boiled, 1/2 cup 99 115 9 0 20 8 19 3 36 178 365 without salt Lima beans, large, mature seeds, cooked, 1/2 cup 94 108 7 0 20 7 16 2 40 104 478 boiled, without salt Peanuts, all types, raw 1/3 cup 48 273 12 24 8 4 44 2 81 181 340 Peanuts, all types, oil-roasted, with salt 1/3 cup 48 276 13 23 9 4 42 1 88 246 324 (halves and whole) Peanuts, all types, cooked, boiled, with 1/3 cup 59 189 8 13 13 5 33 1 61 118 107 salt (shelled) Nutrients in Foods 467 (μg) (mg) 6 12 Vitamin E (mg) Saturated fat (g) Saturated Vitamin B Vitamin A (IU) Vitamin A (RE) Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Monounsaturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

2 0 0 0 0 3 0.0 0.0 0 0 0.0 12 0.0 51 5 0 0 0 0 0 4 1 0 0 2 0 0.1 0.1 1 0 0.1 88 0.0 13 2 0 0 0 0 0

6 1 0 1 3 1 0.1 0.1 0 0 0.1 141 0.0 22 2 0 0 0 1 0

1 1 0 0 1 0 0.2 0.1 0 0 0.1 128 0.0 5 1 0 0 0 0 0

1 1 0 0 1 0 0.2 0.1 0 0 0.1 183 0.0 0 0 0 0 0 0 0

2 1 0 0 4 1 0.1 0.0 1 0 0.1 90 0.0 2 0 (-) 0 0 0 0 2 1 0 0 1 1 0.1 0.1 1 0 0.1 115 0.0 0 0 0 0 0 0 0

1 1 0 0 5 1 0.2 0.0 0 0 0.1 127 0.0 2 0 (-) 0 0 0 0 2 1 0 0 6 2 0.2 0.1 0 0 0.1 147 0.0 2 0 1 0 0 0 0

2 1 0 0 1 0 0.2 0.1 0 0 0.1 123 0.0 0 0 0 0 0 0 0

9 2 0 1 1 0 0.1 0.1 1 0 0.1 139 0.0 7 1 0 0 0 0 0

16 2 0 0 2 0 0.1 0.0 1 0 0.1 121 0.0 9 1 0 0 0 0 0

7 3 0 0 3 0 0.3 0.0 0 0 0.0 4 0.0 0 0 (-) 0 0 0 0 2 1 0 0 3 1 0.2 0.1 1 0 0.1 160 0.0 24 2 1 0 0 0 0

6 0 0 0 0 7 0.0 0.1 1 0 0.0 18 0.0 9 1 0 0 0 0 0

6 0 0 0 1 14 0.1 0.1 1 0 0.1 63 0.0 22 2 0 0 0 0 0

2 1 0 0 3 1 0.2 0.1 1 1 0.2 179 0.0 8 1 0 0 0 0 0

2 1 0 0 4 0 0.2 0.1 0 0 0.2 78 0.0 0 0 0 0 0 0 0

9 2 1 1 3 0 0.3 0.1 6 1 0.2 116 0.0 0 0 4 3 12 7 0 206 3 1 1 4 0 0.1 0.1 7 1 0.1 60 0.0 0 0 4 3 12 7 0

446 1 0 1 3 0 0.2 0.0 3 0 0.1 44 0.0 0 0 2 2 6 4 0

(continues) 468 Appendix

HIGH-PROTEIN FOODS (continued ) Weight (g) Weight Carbohydrates (g) Carbohydrates (mg) Iron Fiber (g) Fiber Phosphorus (mg) Phosphorus Calories (g) Protein (g) Fat Potassium (mg) Potassium Magnesium (mg) Magnesium Serving Size (mg) Calcium Other lentils & legumes (continued )

Peanut butter, chunk style, with salt 2 Tblsp 32 188 8 16 7 2 13 1 51 101 239 Peanut butter, smooth style, with salt 2 Tblsp 32 190 8 16 6 2 12 1 51 118 214 Peas, edible-podded, boiled without salt 1/2 cup 80 34306 2 3422144192 Peas, green, cooked without salt 1/2 cup 80 67 4 0 12 4 22 1 31 94 217 Peas, split, mature, boiled without salt 1/2 cup 98 116 8 0 21 8 14 1 35 97 355 Soybeans, mature, cooked, boiled, without salt 1/2 cup 86 149 14 8 9 5 88 4 74 211 443 Soybeans, mature seeds, sprouted, 1/2 cup 47 38423 0 2812863167 cooked, steamed Soybeans, mature seeds, sprouted, raw 1 cup 70 84 9 5 7 1 47 1 50 115 339 Soybeans, miso 1/2 cup 138 283 16 8 38 7 91 4 58 210 226 Soybeans, tempeh 1/2 cup 83 165 16 6 14 0 77 2 58 171 305 Soybeans, tofu, firm 1/2 cup 126 97 10 6 4 1 204 2 58 185 222 Soybeans, tofu, lite, firm 1/2 cup 125 46 8 1 1 0 45 1 12 101 79 Soybeans, tofu, soft 1/2 cup 124 76852 0138133114149 NUTS & SEEDS

Almonds, dry roasted, without salt 1/3 cup 46 275 10 24 9 5 122 2 132 225 343 added whole kernels Beechnuts, dried 1 oz 28 163 2 14 9 (-) 0 1 0 0 288 Brazil nuts, dried, blanched 1/3 cup shelled 47 306 7 31 6 3 82 2 105 280 280 (11 kernels) Cashew nuts, dry roasted, without 1/3 cup halves 46 262 7 21 15 1 21 3 119 224 258 salt added and whole Chestnuts, European, roasted 1/3 cup 48 117 2 1 25 2 14 0 16 51 282 Ginkgo nuts, dried 1 oz 28 99 3 1 21 (-) 6 0 15 76 283 Hazelnuts (filberts) 1/3 cup whole 45 283 7 27 8 4 51 2 73 131 306 Lotus seeds, dried 1/4 cup 8 27104(-)1301750109 Macadamia nuts, dry roasted, without 1/3 cup whole 45 321 3 34 6 4 31 1 53 88 162 salt added or halves Pecans 1/3 cup halves 36 249 3 26 5 3 25 1 44 100 148 Pistachio nuts, dry roasted, without salt added 1/3 cup 43 243 9 20 12 4 46 2 51 207 441 Safflower seed kernels, dried 1 oz 28 147 5 11 10 (-) 22 1 100 183 195 Sesame seeds, whole, dried 1/4 cup 36 206 6 18 8 4 351 5 126 226 168 Squash and pumpkin seed kernels, dried 1/4 cup 34 187 8 16 6 1 15 5 185 405 278 Squash and pumpkin seeds, whole, 1/4 cup 16 71339(-)904215147 roasted, without salt added Sunflower seed kernels, dry roasted, 1/4 cup 32 186 6 16 8 3 22 1 41 370 272 without salt added Walnuts, English 1/3 cup halves 33 218 5 22 5 2 35 1 53 115 147 Nutrients in Foods 469 (μg) (mg) 12 6 Saturated fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated Vitamin B Copper (mg) (mg) Niacin Vitamin B (μg) Folate Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) (mg) Cholesterol Sodium (mg) Sodium (mg) Zinc (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) acid (mg) Pantothenic

156 1 0 1 2 0 0.0 0.0 4 0 0.1 29 0.0 0 0 3 3 8 5 0 149 1 0 0 2 0 0.0 0.0 4 0 0.1 24 0.0 0 0 3 3 8 4 0 3 0 0 0 0 38 0.1 0.0 0 0 0.1 23 0.0 104 11 0 0 0 0 0 2 1 0 0 1 11 0.2 0.0 2 0 0.2 51 0.0 478 48 0 0 0 0 0 2 1 0 0 1 0 0.2 0.0 1 1 0.0 64 0.0 7 1 0 0 0 0 0 1 1 0 1 6 1 0.1 0.2 0 0 0.2 46 0.0 8 1 2 1 2 4 0 5 0 0 0 0 4 0.1 0.0 1 0 0.0 38 0.0 5 0 0 0 0 1 0

10 1 0 0 0 11 0.2 0.1 1 1 0.1 120 0.0 8 1 0 1 1 3 0 5,015 5 1 1 2 0 0.1 0.3 1 0 0.3 45 0.0 120 12 0 1 2 5 0 5 2 1 1 7 0 0.1 0.1 4 0 0.2 43 0.8 569 57 0 1 1 4 0 10 1 0 1 12 0 0.1 0.1 0 0 0.1 42 0.0 10 1 0 1 1 3 0 106 0 0 (-) (-) 0 0.0 0.0 0 (-) 0.0 (-) 0.0 0 0 0 0 0 1 0 10 1 0 0 11 0 0.1 0.0 1 0 0.1 55 0.0 9 1 0 1 1 3 0

0 2 1 1 4 0 0.0 0.4 2 0 0.1 15 0.0 0 0 12 2 15 6 0

11 0 0 0 (-) 4 0.1 0.1 0 0 0.2 32 0.0 0 0 (-) 2 6 6 0 1 2 1 0 1,381 0 0.5 0.1 1 0 0.1 2 0.0 0 0 1 8 11 11 0

7 3 1 0 5 0 0.1 0.1 1 1 0.1 32 0.0 0 0 0 4 12 6 0

1 0 0 1 1 12 0.1 0.1 1 0 0.2 33 0.0 11 0 1 0 0 0 0 4 0 0 0 (-) 8 0.1 0.1 3 0 0.2 30 0.0 309 31 (-) 0 0 0 0 0 1 1 3 2 3 0.3 0.1 1 0 0.3 51 0.0 18 2 7 3 21 4 0 0 0 0 0 (-) 0 0.0 0.0 0 0 0.0 8 0.0 4 0 (-) 0 0 0 0 2 1 0 1 2 0 0.3 0.0 1 0 0.2 4 0.0 0 0 0 5 26 1 0

0 2 0 2 2 0 0.2 0.0 0 0 0.1 8 0.0 28 3 1 2 15 8 0 4 1 1 1 3 1 0.4 0.1 1 0 0.7 21 0.0 227 23 2 2 10 6 0 1 1 0 1 (-) 0 0.3 0.1 1 1 0.3 45 0.0 14 1 (-) 1 1 8 0 4 3 1 2 2 0 0.3 0.1 2 0 0.3 35 0.0 3 0 (-) 2 7 8 0 6 3 0 1 2 1 0.1 0.1 1 0 0.1 20 0.0 131 13 0 3 5 7 0 3 2 0 0 (-) 0 0.0 0.0 0 0 0.0 1 0.0 10 1 (-) 1 1 1 0

1 2 1 1 25 0 0.0 0.1 2 2 0.2 76 0.0 0 0 16 2 3 10 0

1 1 1 1 2 0 0.1 0.1 1 0 0.2 33 0.0 14 1 1 2 3 16 0 470 Appendix

DAIRY FOODS

CHEESE Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

American, pasteurized processed 2 oz 57 213 13 18 1 0 349 0 13 422 92 Blue 1 1/2 oz 43 150 9 12 1 0 224 0 10 165 109 Brick 1 1/2 oz 43 158 10 13 1 0 286 0 10 192 58 Brie 1 1/2 oz 43 142 9 12 0 0 78 0 9 80 65 Camembert 1 1/2 oz 43 170 8 10 0 0 165 0 8 147 79 Caraway 1 1/2 oz 43 160 11 12 1 0 286 0 9 208 40 Cheddar, low fat 1 1/2 oz 43 74 10 3 1 0 176 0 7 206 28 Cheddar, whole 1 1/2 oz 57 171 11 14 1 0 307 0 12 218 42 Cheese food 2 oz 57 186 11 14 4 0 326 0 17 428 158 Cheese spread 2 oz 57 165 9 12 5 0 319 0 16 496 137 Cheshire 1 1/2 oz 43 165 10 13 2 0 273 0 9 197 40 Colby 1 1/2 oz 43 167 10 14 1 0 291 0 11 194 54 Cottage, creamed, large curd 2 cups 420 434 52 19 11 0 252 1 22 554 354 Cottage, creamed, small curd 2 cups 450 465 56 20 12 0 270 1 24 593 379 Cottage, nonfat, uncreamed, 2 cups 290 245 50 1 5 0 92 1 11 302 94 large, small, or dry curd Cottage, 1% 2 cups 452 327 56 5 12 0 275 1 24 605 386 Cottage, 2% 2 cups 452 405 62 9 16 0 310 1 27 680 435 Cream cheese 2 Tblsp (1 oz) 28 99 2 10 1 0 23 0 2 34 12 Cream cheese, fat free 2 Tblsp (1 oz) 28 284020540412647 Edam 1 1/2 oz 43 152 11 12 1 0 311 0 13 228 80 Farmer’s 1 1/2 oz 43 150 9 12 1 0 300 0 12 225 38 Feta 1 1/2 oz 43 112 6 9 2 0 209 0 8 143 26 Fontina 1 1/2 oz 43 165 11 13 1 0 234 0 6 147 27 Goat 1 1/2 oz 43 155 9 13 1 0 127 1 12 159 67 Gorgonzola 1 1/2 oz 43 150 9 14 0 0 225 0 (-) (-) (-) Gouda 1 1/2 oz 43 152 11 12 1 0 298 0 12 232 51 Gruyère 1 1/2 oz 43 176 13 14 0 0 430 0 15 257 34 Limburger 1 1/2 oz 43 139 9 12 0 0 211 0 9 167 54 Monterey Jack 1 1/2 oz 43 159 10 13 0 0 317 0 11 189 34 Mozzarella, part skim 1 1/2 oz 43 108 10 7 1 0 275 0 10 197 36 Mozzarella, whole 1 1/2 oz 43 120 8 9 1 0 220 0 8 158 29 Muenster 1 1/2 oz 43 157 10 13 0 0 305 0 12 199 57 Neufchâtel 1 1/2 oz 43 111 4 10 1 0 32 0 3 58 49 Parmesan 1 Tblsp 5 2322006903405 Provolone 1 1/2 oz 43 149 11 11 1 0 321 0 12 211 59 Ricotta, part skim 1/2 cup 124 171 14 10 6 0 337 1 18 226 155 Ricotta, whole 1/2 cup 124 216 14 16 4 0 257 0 14 196 130 Romano 1 1/2 oz 43 164 14 11 2 0 452 0 17 323 37 Nutrients in Foods 471 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin D (IU) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

811200 8 00.00.20 00.04 0.4686164(-)0 115154 593 1 0 0 6 0 0.0 0.2 0 1 0.1 15 0.5 307 97 (-) 0 8 3 0 32 238 1 0 0 6 0 0.0 0.2 0 0 0.0 9 0.5 460 128 (-) 0 8 4 0 40 268 1 0 0 6 0 0.0 0.2 0 0 0.1 28 0.7 284 77 (-) 0 7 3 0 43 358 1 0 0 6 0 0.0 0.2 0 1 0.1 26 0.6 393 107 (-) 0 6 3 0 31 293 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.1 448 123 (-) (-) 8 4 0 40 260 1 0 0 6 0 0.0 0.1 0 0 0.0 5 0.2 99 27 (-) 0 2 1 0 9 264 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.4 450 118 (-) 0 9 4 0 45 905 2 0 0 9 0 0.0 0.3 0 0 0.1 4 0.6 518 124 (-) (-) 9 4 0 36 921 1 0 0 6 0 0.0 0.2 0 0 0.1 4 0.2 447 107 (-) (-) 8 4 0 31 298 1 0 0 6 0 0.0 0.1 0 0 0.0 8 0.4 419 104 (-) (-) 8 4 0 44 257 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.4 440 117 (-) 0 9 4 0 40 1,700 2003800.10.71 10.3512.6685202(-)1 125163 1,822 2004100.10.71 10.3552.8734216(-)1 136167 371003100.10.40 00.2432.48722(-)0 1 0019

1,835 2004100.10.71 10.3562.916750(-)0 3 1020 1,835 2004600.10.81 10.3593.231690(-)0 6 2038 84 0 0 0 1 0 0.0 0.1 0 0 0.0 7 0.1 405 108 (-) 0 6 3 0 31 158 0 0 0 1 0 0.0 0.0 0 0 0.0 11 0.1 270 81 (-) 0 0 0 0 0 410 2 0 0 6 0 0.0 0.2 0 0 0.0 7 0.7 390 108 (-) 0 7 3 0 38 285 1 (-) (-) (-) 0 (-) 0.1 (-) (-) (-) (-) 0.7 450 129 (-) (-) (-) (-) (-) (-) 475 1 0 0 6 0 0.1 0.4 0 0 0.2 14 0.7 190 54 (-) 0 6 2 0 38 340 1 0 0 6 0 0.0 0.1 0 0 0.0 3 0.7 499 123 (-) 0 8 4 1 49 219 0 0 0 2 0 0.0 0.3 0 0 0.0 1 0.1 567 170 (-) 0 9 3 0 34 585 (-) (-) (-) (-) 0 (-) (-) (-) (-) (-) (-) (-) 450 90 (-) (-) 9 (-) (-) 38 348 2 0 0 6 0 0.0 0.1 0 0 0.0 9 0.7 274 74 (-) 0 7 3 0 48 143 2 0 0 6 0 0.0 0.1 0 0 0.0 4 0.7 518 128 (-) 0 8 4 1 47 340 1 0 0 4 0 0.0 0.2 0 1 0.0 24 0.4 545 134 (-) 0 7 4 0 38 228 1 0 0 6 0 0.0 0.2 0 0 0.0 8 0.4 404 108 (-) 0 8 4 0 38 198 1 0 0 6 0 0.0 0.1 0 0 0.0 4 0.4 248 75 (-) 0 4 2 0 25 159 1 0 0 6 0 0.0 0.1 0 0 0.0 3 0.3 337 102 (-) 0 6 3 0 33 267 1 0 0 6 0 0.0 0.1 0 0 0.0 5 0.6 476 134 (-) 0 8 4 0 41 170 0 0 0 1 0 0.0 0.1 0 0 0.0 5 0.1 482 128 (-) (-) 6 3 0 32 93 0 0 0 1 0 0.0 0.0 0 0 0.0 0 0.1 35 9 (-) 0 1 0 0 4 372 1 0 0 6 0 0.0 0.1 0 0 0.0 4 0.6 347 112 (-) 0 7 3 0 29 1552002100.00.20 00.0160.4536140(-)0 6 3038 1041001800.00.20 00.1150.4608166(-)0 104063 510 1 0 0 6 0 0.0 0.2 0 0 0.0 3 0.5 162 60 (-) 0 7 3 0 44

(continues) 472 Appendix

DAIRY FOODS (continued )

Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

CHEESE (continued ) Roquefort 1 1/2 oz 43 157 9 13 1 0 281 0 13 167 39 Swiss 1 1/2 oz 43 160 12 12 1 0 409 0 15 257 47 Tilsit 1 1/2 oz 43 145 10 11 1 0 298 0 6 213 27 CREAM

Half & half 1 fl oz 30 39131032032939 Light 1 fl oz 30 59161029032437 Sour 1 Tblsp 12 26031014011017 Substitute, dry (nondairy creamer) 2 Tblspa 126614703005197 Substitute, liquid (nondairy 1 fl oza 304103303001957 creamer) Whipped, pressurized 1 fl oz 6 1501106015 9 Whipping, heavy 1 fl oz 30 103 1 11 1 0 19 0 2 19 22 Whipping, light 1 fl oz 30 88191021021829 FROZEN DESSERT

Ice cream, chocolate 1 1/2 cup 198 428 8 22 56 2 216 2 57 212 493 Ice cream, vanilla 1 1/2 cup 198 398 7 22 47 0 253 0 28 208 394 Ice milk, vanilla 1 1/2 cup 198 276 8 8 45 0 276 0 30 216 417 Tofu, frozen dessert, vanilla 1 1/2 cup 225 600 6 33 63 0 (-) (-) (-) (-) 90 Yogurt, softserve (chocolate) 1 cup 144 230 6 9 39 3 212 2 39 200 376 MILK

Acidophilus milk, low fat (1%) 1 cup 244 90 8 3 12 0 300 0 34 234 381 Buttermilk 1 cup 245 99 8 2 12 0 285 0 27 219 371 Chocolate, low fat 1 cup 250 158 8 3 26 1 287 1 33 257 426 Condensed, sweetened 1 fl oza 38 123 3 3 21 0 108 0 10 97 142 Dry, instant 1/3 cupb 23 82 8 0 12 0 283 0 27 226 392 Dry, nonfat 1/3 cupa 30 109 11 0 16 0 377 0 33 290 538 Evaporated, nonfat 1 fl oza 32252040920962106 Evaporated, whole 1 fl oza 3242223082086495 Goat 1 cup 244 168 9 10 11 0 326 0 34 270 499 Low fat (1%) 1 cup 244 102 8 3 12 0 300 0 34 235 381 Low lactose milk, low fat (1%) 1 cup 246 103 9 3 12 0 303 0 34 236 384 Nonfat (skim) 1 cup 245 86 8 0 12 0 302 0 28 247 406 Reduced fat (2%) 1 cup 244 121 8 5 12 0 297 0 33 232 377 Rice milk 1 cup 245 120 0.4 2 25 0 20c 0103469 Nutrients in Foods 473 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin D (IU) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

769 1 0 0 6 0 0.0 0.2 0 1 0.1 21 0.3 445 127 (-) (-) 8 4 1 38 111 2 0 0 5 0 0.0 0.2 0 0 0.0 3 0.7 359 108 (-) 0 8 3 0 39 320 1 0 0 6 0 0.0 0.2 0 0 0.0 9 0.9 444 124 (-) 0 7 3 0 43

12 0 0 0 1 0 0.0 0.1 0 0 0.0 1 0.1 131 32 (-) 0 2 1 0 11 12 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.1 190 55 (-) 0 4 2 0 20 6 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.0 95 23 (-) 0 2 1 0 5 22 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 24 2 (-) 0 4 0 0 0 24 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 27 3 (-) (-) 3 0 0 0

8 0 0 0 0 0 0.0 0.0 0 0 0.0 0 0.0 51 12 (-) 0 1 0 0 5 11 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.1 438 125 (-) 0 7 3 0 41 10 0 0 0 0 0 0.0 0.0 0 0 0.0 1 0.1 169 89 (-) 0 6 3 0 33

150100 5 10.10.40 10.1320.6824236(-)1 136167 158 1 0 0 5 1 0.1 0.5 0 1 0.1 10 0.8 810 232 (-) 0 13 6 1 7 168 1 0 0 5 1 0.1 0.4 0 1 0.1 12 1.3 327 93 0 0 5 2 0 27 270 (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) (-) 4 9 19 0 141 1 0 0 3 0 0.1 0.3 0 1 0.1 16 0.4 230 62 (-) 0 5 3 0 7

122 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 144 96 0 2 1 0 10 257 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.5 81 20 (-) 0 1 1 0 9 152 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 148 100 0 2 1 0 7 49 0 0 0 6 1 0.0 0.2 0 0 0.0 4 0.2 125 31 (-) 0 2 1 0 13 126 1 0 0 6 1 0.1 0.4 0 1 0.1 11 0.9 545 163 133 0 0 0 0 4 161 1 0 0 8 2 0.1 0.5 0 1 0.1 15 1.2 659 198 101 0 0 0 0 6 37 0 0 0 1 0 0.0 0.1 0 0 0.0 3 0.1 125 37 25 0 0 0 0 1 33 0 0 0 1 1 0.0 0.1 0 0 0.0 2 0.1 77 17 (-) 0 1 1 0 9 122 1 0 0 3 3 0.1 0.3 1 1 0.1 1 0.2 451 137 29 0 7 3 0 28 123 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 144 98 0 2 1 0 10 123 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 504 145 100 (-) 2 1 0 10 126 1 0 0 5 2 0.1 0.3 0 1 0.1 13 0.9 500 149 98 0 0 0 0 4 122 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 500 139 98 0 3 1 0 18 86 0 0 0 (-) 1 0.1 0.0 1 0 0.0 91 0.0 5 0 0 (-) 0 1 0 0

(continues) 474 Appendix

DAIRY FOODS (continued )

Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

MILK (continued )

Soy 1 cup24581754310c 1 47 120 345 Whole 1 cup 244 150 8 8 11 0 291 0 33 228 370 YOGURT

Low fat, plain 1 cup 245 155 13 4 17 0 447 0 43 352 573 Low fat, fruit 8-oz container 227 225 9 3 42 0 314 0 30 247 402 Skim, plain 1 cup 245 137 14 0 19 0 488 0 47 383 625 Whole milk, plain 1 cup 245 150 9 8 11 0 296 0 28 233 379 aNo serving size specified for this item by the Food Guide Pyramid. bMakes 1 cup reconstituted milk. cNot calcium-fortified. Calcium-fortified soy and rice milks, which provide the same amount of calcium as cow’s milk, are a better choice.

FATS AND OILS Weight (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium

FATS (PLANT & ANIMAL) Serving Size

Butter, whipped, with salt 1 Tblsp 9 67 0 8 0 0 2 0 0 2 2 78 Butter, with salt 1 Tblsp 14 102 0 12 0 0 3 0 0 3 4 117 Butter, without salt 1 Tblsp 14 102 0 12 0 0 3 0 0 3 4 1 Lard 1 Tblsp 13 115 0 13 0 0 0 0 0 0 0 0 Margarine-butter blend, 60% corn oil 1 Tblsp 14 102 0 11 0 0 4 0 0 3 5 127 margarine and 40% butter Margarine, hard, corn oil 1 Tblsp 14 101 0 11 0 0 4 0 0 3 6 133 (hydrogenated and regular) Margarine, hard, unspecified oil, 1 Tblsp 14 99 0 11 0 0 2 0 0 2 9 1 without salt Margarine, liquid, soybean and 1 Tblsp 14 102 0 11 0 0 9 0 1 7 13 111 cottonseed oils (hydrogenated) Nutrients in Foods 475 (μg) (mg) 6 12 Sodium (mg) Sodium (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin D (IU) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

29 1 0 0 3 0 0.4 0.2 0 0 0.1 4 0.0 78 7 (-) 0 1 1 2 0 120 1 0 0 5 2 0.1 0.4 0 1 0.1 12 0.9 307 76 98 0 5 2 0 33

172 2 0 0 8 2 0.1 0.5 0 1 0.1 27 1.4 162 39 (-) 0 2 1 0 15 121 2 0 0 6 1 0.1 0.4 0 1 0.1 19 1.0 111 27 (-) 0 2 1 0 10 187 2 0 0 9 2 0.1 0.6 0.3 2 0.1 30 1.5 17 5 (-) 0 0 0 0 4 114 1 0 0 5 1 0.1 0.4 0 1 0.1 18 0.9 301 74 (-) 0 5 2 0 31 (μg) (mg) 6 12 Zinc (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol (mg) Phytosterol Folate (μg) Folate Vitamin B

000000.00.0000.000.0287 71 052020(-) 000000.00.0000.000.0434 1070730310 000000.00.0000.000.0434 107073031(-) 000000.00.0000.000.00 0 0561120 000000.00.0000.000.0507 11314521249

000000.00.0000.000.0504 1132253080

000000.00.0000.000.0501 1132253037

000000.00.0000.000.0507 1131245025

(continues) 476 Appendix

FATS AND OILS (continued ) Serving Size Serving Size Weight (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium

Fats (Plant & Animal) (continued ) Margarine, reduced fat (40% fat) corn 1 Tblsp 14 50 0 6 0 0 3 0 0 2 4 139 Margarine, soft, corn (hydrogenated) 1 Tblsp 14 101 0 11 0 0 4 0 0 3 6 153 Shortening, household, soybean and 1 Tblsp 13 113 0 13 0 0 0 0 0 0 0 0 cottonseed oils (hydrogenated) PLANT OILS

Canola 1 Tblsp 14 124 0 14 0 0 0 0 0 0 0 0 Coconut 1 Tblsp 14 117 0 14 0 0 0 0 0 0 0 0 Corn 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Cottonseed 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Olive 1 Tblsp 14 119 0 14 0 0 0 0 0 0 0 0 Palm 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Palm kernel 1 Tblsp 14 117 0 14 0 0 0 0 0 0 0 0 Peanut 1 Tblsp 14 119 0 14 0 0 0 0 0 0 0 0 Safflower, linoleic (over 70%) 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Soybean 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Sunflower, linoleic, (60% and over) 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 SPECIALTY OILS

Almond 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Grape-seed 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Hazelnut 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Poppyseed 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Sesame 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Walnut 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Wheat germ 1 Tblsp 14 120 0 14 0 0 0 0 0 0 0 0 Nutrients in Foods 477 (μg) (mg) 6 12 Zinc (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol (mg) Phytosterol Folate (μg) Folate Vitamin B

0(-)(-)000.00.0000.000.0518116(-)122039 0(-)(-)000.00.0000.000.0506113(-)244068 000000.00.0000.000.00 0 1363026

000000.00.0000.000.00 0 31840 0 000000.00.0000.000.00 0 0 12 10012 000000.00.0000.000.00 0 32380132 000000.00.0000.000.00 0 5427044 000000.00.0000.000.00 0 2 2 101 0 30 000000.00.0000.000.00 0 37510 0 000000.00.0000.000.00 0 1 11 20013 000000.00.0000.000.00 0 2264028 000000.00.0000.000.00 0 6 1 2 100 60 000000.00.0000.000.00 0 2238034 000000.00.0000.000.00 0 7139014

000000.00.0000.000.00 0 5 1 102 0 36 000000.00.0000.000.00 0 0 1 2 100 24 000000.00.0000.000.00 0 0 1 111 0 16 0(-)(-)000.00.0000.000.00 0 (-)238036 000000.00.0000.000.00 0 12560118 000000.00.0000.000.00 0 0139024 000000.00.0000.000.00 0 26 328075 478 Appendix

SWEETENERS Serving Size (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium

Chocolate, baking, unsweetened squares 1 square (1 oz) 28 148 3 16 8 21 2 88 118 236 4 Chocolate, milk chocolate 1 bar (1.5 oz) 44 226 3 14 26 84 1 26 95 169 36 Chocolate, semisweet, chips 60 pieces (1 oz) 28 136 1 9 18 9 1 33 37 103 3 Cocoa powder, unsweetened 1 Tblsp 5 11 1 1 3 6 1 25 37 76 1 Honey, strained or extracted 1 Tblsp 21 64 0 0 17 1 0 0 1 11 1 Sugar, brown 1 tsp, packed 5 17 0 0 4 4 0 1 1 16 2 Sugar, maple 1 tsp 3 11 0 0 3 3 0 1 0 8 0 Sugar, powdered (confectioners’) 1 tsp 3 10 0 0 2 0 0 0 0 0 0 Sugar, white, granulated 1 tsp 4 16 0 0 4 0 0 0 0 0 0 Sugar, white, granulated 1 individual packet 6 23 0 0 6 0 0 0 0 0 0 Syrup, corn, dark 1 Tblsp 20 56 0 0 15 4 0 2 2 9 31 Syrup, corn, high-fructose 1 Tblsp 19 53 0 0 14 0 0 0 0 0 0 Syrup, corn, light 1 Tblsp 20 56 0 0 15 1 0 0 0 1 24 Syrup, malt 1 Tblsp 24 76 1 0 17 15 0 17 56 77 8 Syrup, maple 1 Tblsp 20 52 0 0 13 13 0 3 0 41 2 Syrup, molasses 1 Tblsp 20 53 0 0 14 41 1 48 6 293 7 Syrup, sorghum 1 Tblsp 21 61 0 0 16 32 1 21 12 210 2 Syrup, table blends, corn, refiner, 1 Tblsp 20 64 0 0 17 5 0 2 2 13 14 and sugar Syrup, table blends, pancake, with 1 Tblsp 20 53 0 0 14 1 0 0 2 1 12 2% maple Nutrients in Foods 479 (μg) (mg) 6 12 Zinc (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B (μg) Folate Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol

110200.00.0000.020.0282.80 9500 100200.00.1000.040.281240.584010 000100.00.0000.010.060.50 5300 000(-)00.00.00.100.020.010(-)0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0100 0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0000 0000 000000.00.0000.000.0000 0000 000000.00.0200.130.0000 0000 101000.00.0000.000.0000 0000 000400.00.0000.100.0000 0000 000000.00.0000.100.0000 0000 000000.00.0000.010.000(-)0000

000000.00.0000.000.0000 0000 480 Appendix

BEVERAGES

ALCOHOLIC BEVERAGES Serving Size (g) Weight Calories (g) Fat (g) Carbohydrates (g) Fiber Alcohol (g) (mg) Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium

Beer

Light 1 can or bottle 354 9905011180184264 (12 fl oz) Regular 1 can or bottle 356 146 0 13 1 13 18 0 21 43 89 (12 fl oz)

Distilled spirits

80 proof (gin, rum, vodka, whiskey) 1.5 fl oz 42 97000140002 1 86 proof (gin, rum, vodka, whiskey) 1.5 fl oz 42 105 0 0 0 15000 2 1 94 proof (gin, rum, vodka, whiskey) 1.5 fl oz 42 116 0 0 0 17000 2 1 100 proof (gin, rum, vodka, whiskey) 1.5 fl oz 42 124 0 0 0 18000 2 1

Wine Dessert, dry 5 fl oz 147 186 0 6 0 23 12 0 13 13 136 Dessert, sweet 5 fl oz 147 226 0 17 0 23 12 0 13 13 136 Table, red 5 fl oz 147 106 0 2 0 14 12 1 19 21 165 Table, rosé 5 fl oz 147 105 0 2 0 14 12 1 15 22 146 Table, white 5 fl oz 147 100 0 1 0 14 13 0 15 21 118 Nutrients in Foods 481 (μg) (mg) 6 12 Copper (mg) Sodium (mg) Sodium (mg) Zinc (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin acid (mg) Pantothenic Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated Vitamin B (μg) Folate Cholesterol (mg) Cholesterol

11000400.00.1100.1150.00 0 00000

18000400.00.1200.2210.10 0 00000

0 000000.00.0000.00 0.00 0 00000 0 000000.00.0000.00 0.00 0 00000 0 000000.00.0000.00 0.00 0 00000 0 000000.00.0000.00 0.00 0 00000

13000000.00.0000.00 0.00 0 00000 13000100.00.0000.00 0.00 0 00000 7001000.00.0000.03 0.00 0 00000 7000000.00.0000.02 0.00 0 00000 7001000.00.0000.00 0.00 0 00000

(continues) 482 Appendix

BEVERAGES (continued )

COFFEE Serving Size Weight (g) Weight Calories (g) Protein (g) Fat (g) Carbohydrates (g) Fiber (mg) Calcium (mg) Iron (mg) Phosphorus (mg) Potassium Sodium (mg) Sodium Magnesium (mg) Magnesium

Brewed, prepared with tap water 6 fl oz 178 4 0 0 1 0 4 0 9 2 96 4 Instant, decaffeinated, powder, 6 fl oz 179 4 0 0 1 0 5 0 7 5 63 5 prepared with water Instant, regular, prepared with 6 fl oz 179 4 0 0 1 0 5 0 7 5 64 5 water Substitute, cereal grain beverage, 6 fl oz 180 9 0 0 2 0 5 0 7 13 43 7 prepared with water SODA

Club soda 12 fl oz 355 0 0 0 0 0 18 0 3.55 0 7 75 Cola, contains caffeine 12 fl oz 370 152003801104 444 15 Cola, low calorie, with aspartame, 12 fl oz 355 4 0 0 0 0 14 0 4 32 0 21 contains caffeine Cream soda 12 fl oz 371 189004901904 0 4 45 Ginger ale 12 fl oz 366 124003201114 0 4 26 Grape soda 12 fl oz 372 160004201104 0 4 56 Lemon-lime soda 12 fl oz 368 147003807 0 4 0 4 40 Orange, contains caffeine 12 fl oz 372 179004601904 4 7 45 Pepper-type 12 fl oz 368 151003801100 404 37 Root beer 12 fl oz 370 152003901904 0 4 48 TEA

Black (unspecified), brewed, 6 fl oz 178 2 0 01000 5 2665 prepared with tap water Herb, chamomile, brewed 6 fl oz 178 2 0 01040 2 0162 Herb, not chamomile, brewed 6 fl oz 178 2 0 00040 2 0162 Nutrients in Foods 483 (μg) (mg) 6 12 Vitamin B Pantothenic acid (mg) Pantothenic Zinc (mg) Zinc Copper (mg) (mg) Manganese (μg) Selenium Vitamin C (mg) Thiamin (mg) Riboflavin (mg) (mg) Niacin Vitamin B Vitamin A (IU) Vitamin A (RE) Vitamin E (mg) fat (g) Saturated fat (g) Monounsaturated fat (g) Polyunsaturated (mg) Cholesterol (mg) Caffeine Folate (μg) Folate

000000.00.0000.000.00000000103 000000.00.0100.000.000000002

000000.00.0100.000.0000000057

000000.00.0000.010.000000000

000000.00.0000.000.000000000 000000.00.0000.000.0000000037 000000.00.1000.000.0000000050

000000.00.0000.000.000000000 000000.00.0000.000.000000000 000000.00.0000.000.000000000 000000.00.0000.000.000000000 000000.00.0000.000.000000000 000000.00.0000.000.0000000037 000000.00.0000.000.000000000

000000.00.0000.090.0000000036

000000.00.0000.010.036400000 0 000000.00.0000.010.000000000 484 Appendix

TABLE 8: PHYTOCHEMICAL CONTENTS OF SELECTED FOODS

Carotenoids (␮g) Isoflavones (mg) Alpha-carotene Beta-carotene Beta-cryptoxanthin & zeaxanthin Lutein Lycopene Daidzein Genistein Fruits

Apples, raw, with skin 30 Apricots, raw 0 2,554 0 0 5 Apricots, dried, uncooked Avocados, raw 28 53 36 Bananas, raw 5 21 0 0 0 Blackberries, raw Blueberries, raw 0 35 Breadfruit, raw Cantaloupe, raw 27 1,595 0 40 0 Carambola (starfruit), raw (2) 42 36 42 Casaba melon, raw Cherimoya, raw Cherries, sweet, raw 28 Cherries, sour, red, raw Coconut meat (nuts), raw Cranberries, raw Currants, red and white, raw Dates, domestic, natural and dry Durian, raw or frozen 6 23 0 Elderberries, raw Feijoa, raw Figs, raw Figs, dried, uncooked Gooseberries, raw Grapes, American type (slip skin), raw Grapes, red or green, seedless, raw Grapefruit, raw, pink and red, all areas (not white) 5 603 12 13 1,462 Guavas, common, raw 984 66 1,150 Honeydew melon, raw Jackfruit, raw (2) 360 36 17 Jujube, raw Kiwi fruit, fresh, raw Kumquats, raw 0 Lemons, raw, with peel Limes, raw Longans, raw Longans, dried Phytochemicals 485

Other phytochemicals Glycitein isoflavones Total Terpenes acid Ellagic phosphates Inositol (phytates) Lignans Coumestrol Formononetin A Biochanin Indoles Isothiocyanates & cyclic Phenols compounds & thiols Sulfides

X

X

X

X

X X 486 Appendix

PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued)

Carotenoids (␮g) Isoflavones (mg) Alpha-carotene Beta-carotene Beta-cryptoxanthin & zeaxanthin Lutein Lycopene Daidzein Genistein

Loquats, raw Lychees, raw Lychees, dried Mangos, raw 17 445 11 Mangosteen, canned, syrup pack 1 16 9 Mulberries, raw Nectarines, raw 0 101 59 Olives, ripe, canned Oranges, raw, all commercial varieties 16 51 122 187 0 Papayas, raw 0 276 761 75 0 Passion-fruit, yellow, raw 35 525 46 Peaches, raw 1 97 24 57 0 Pears, raw 6 27 Pears, Asian, raw Persimmons, Japanese, raw 253 1,447 834 158 Pineapple, raw (2) 230 89 399 Plantains, cooked Plums, raw 98 16 Pomegranates, raw Prickly pears, raw 0 24 3 Prunes (dried plums), uncooked Pummelo, raw 0 0 Quinces, raw Raisins, seedless Rambutan, canned, syrup pack 0 2 0 Raspberries, raw 12 8 0 Rhubarb, raw Sapodilla, raw Strawberries, raw 5 Tamarinds, raw 0 8 Tangerines, raw 14 71 485 243 0 Watermelon, raw 0 295 103 17 4,868

Vegetables

Amaranth leaves, cooked Artichokes, cooked Arugula, raw Asparagus, raw 12 493 Asparagus, cooked, boiled, drained Phytochemicals 487

Other phytochemicals Glycitein isoflavones Total Terpenes acid Ellagic phosphates Inositol (phytates) Lignans Coumestrol Formononetin A Biochanin Indoles Isothiocyanates & cyclic Phenols compounds & thiols Sulfides

XX

X

X

X

XX 488 Appendix

PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued)

Carotenoidsm (␮g) Isoflavones (mg) Alpha-carotene Beta-carotene Beta-cryptoxanthin & zeaxanthin Lutein Lycopene Daidzein Genistein

Bamboo (shoots), cooked Beans, snap, green, cooked, boiled, drained, without salt 92 552 0 700 0 Beans, snap, yellow, cooked, boiled, drained, without salt Beet greens, cooked, boiled, drained without salt 2,560 Beets, cooked, boiled, drained Bitter melon (balsam pear), leafy tips, cooked, boiled, drained, without salt Bitter melon (balsam pear), pods, cooked, boiled, drained, without salt Broccoli, cooked, boiled, drained, without salt 0 1,042 0 2,226 0 Broccoli, raw 1 779 0 2,445 0 Brussels sprouts, cooked, boiled, drained, without salt 0 465 0 1,290 0 Cabbage, cooked, boiled, drained, without salt 90 Cabbage, raw 0 65 0 310 0 Carrots, cooked 4,109 8,015 Carrots, baby, raw 4,425 7,275 0 358 0 Cassava, raw 0 8 0 Cauliflower, cooked, boiled, drained, without salt Cauliflower, raw Celeriac, cooked, boiled, drained, without salt Celeriac, raw Celery, cooked, boiled, drained, without salt 0 210 0 250 0 Celery, raw 0 150 0 232 0 Chayote, fruit, cooked, boiled, drained, without salt 0 0 0 Chicory greens, raw Chicory roots, raw Cabbage, chinese (bok choy), boiled, drained, without salt Cabbage, chinese (bok choy), raw Cabbage, napa, cooked 49 133 0 Collards, cooked, boiled, drained, without salt 90 4,418 20 8,091 0 Corn, sweet, yellow, canned, whole kernel, drained solids 33 30 0 884 0 Cress, water, raw Cucumber, with peel, raw 138 Eggplant, cooked, boiled, drained, without salt Fennel, bulb, raw Fennel seed (spice) Fenugreek seed (spice) Garlic, raw Phytochemicals 489

Other phytochemicals Glycitein isoflavones Total Terpenes acid Ellagic phosphates Inositol (phytates) Lignans Coumestrol Formononetin A Biochanin Indoles Isothiocyanates & cyclic Phenols compounds & thiols Sulfides

XXX XXX XX XXX XXX X X

X X

XXX XXX XXX

X 490 Appendix

PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued)

Carotenoidsm (␮g) Isoflavones (mg) Alpha-carotene Beta-carotene Beta-cryptoxanthin & zeaxanthin Lutein Lycopene Daidzein Genistein

Gingerroot, raw Horseradish, prepared 0 0 0 Jerusalem artichokes, raw Jicama (yam bean), raw Kelp (seaweed), raw Kohlrabi, cooked, boiled, drained, without salt Kohlrabi, raw Leeks (bulb and lower leaf-portion), cooked, boiled, drained, without salt Leeks (bulb and lower leaf-portion), raw, chopped Lettuce, iceberg (includes crisphead types), raw 2 192 0 352 0 Mushrooms, black, dried 0 0 0 Mushrooms, raw Okra, cooked, boiled, drained, without salt 0 170 0 390 0 Onion, cooked Onions, raw Parsley, raw Parsnips, cooked, boiled, drained, without salt Parsnips, raw Peppers, hot chili, green, raw Peppers, hot chili, red, raw Peppers, sweet, green, raw 22 198 Peppers, sweet, red, raw 59 2,379 2,205 Peppers, sweet, yellow, raw 120 Potatoes, baked, flesh, without salt Radishes, raw Rutabagas, cooked Rutabagas, raw Salsify (vegetable oyster), cooked, boiled, drained, without salt Scallions (including tops and bulbs) Spinach, cooked, boiled, drained, without salt 0 5,242 0 7,043 0 Spinach, raw 0 5,597 0 11,938 0 Squash, summer, crookneck and straightneck, raw 0 90 0 290 0 Squash, winter, acorn, cooked, boiled, mashed, without salt 0 490 0 66 0 Sweet potato, cooked, baked in skin, without salt 0 9,488 0 0 0 Taro, cooked, without salt Taro, raw Taro leaves, cooked, steamed, without salt Phytochemicals 491

Other phytochemicals Glycitein isoflavones Total Terpenes acid Ellagic phosphates Inositol (phytates) Lignans Coumestrol Formononetin A Biochanin Indoles Isothiocyanates & cyclic Phenols compounds & thiols Sulfides

X

X X

XX XX

X

X

X X 492 Appendix

PHYTOCHEMICAL CONTENTS OF SELECTED FOODS (continued)

Carotenoids (␮g) Isoflavones (mg) Alpha-carotene Beta-carotene Beta-cryptoxanthin & zeaxanthin Lutein Lycopene Daidzein Genistein

Taro leaves, raw Tomatillo Tomatoes, red, ripe, raw 112 393 0 130 3,025 Turnip greens, cooked, boiled, drained, without salt 0 4,575 0 8,440 0 Turnips, raw Water chestnuts, cooked Water chestnuts, raw Yam, cooked, boiled, drained, or baked, without salt 0

Grains

Amaranth Barley, bran Buckwheat groats, roasted, cooked Bulgur, cooked Hominy, canned, white Millet, cooked Oat bran Quinoa Rice bran, crude Rice, brown, long-grain, cooked Rice, white, long-grain, regular, cooked Rye Sorghum Triticale Wheat bran Wild rice, cooked

Lentils and Legumes

Alfalfa seeds, sprouted, raw 00 Beans, adzuki, mature seeds, cooked, boiled, without salt Beans, black, mature seeds, raw 00 Beans, cranberry, mature seeds, cooked, boiled, without salt Beans, kidney, all types, mature seeds, cooked, boiled, 0 0 without salt Beans, pinto, mature seeds, raw 0.01 0.26 Beans, small white, mature seeds, raw 0 0.74 Broadbeans (fava beans), mature seeds, raw 0.02 0 Phytochemicals 493

Other phytochemicals Glycitein isoflavones Total Terpenes acid Ellagic phosphates Inositol (phytates) Lignans Coumestrol Formononetin A Biochanin Indoles Isothiocyanates & cyclic Phenols compounds & thiols Sulfides

X

X

X

X

X

X

0

0

0 X 0 0 0.41

0.27 3.61 trace 0.56 0.74 0 0.82 0 0.03 494 Appendix

PHYTOCHEMICAL CONTENT OF SELECTED FOOD ITEMS (continued)

Carotenoids (␮g) Isoflavones (mg) Alpha-carotene Beta-carotene Beta-cryptoxanthin & zeaxanthin Lutein Lycopene Daidzein Genistein

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 0.04 0.06 Cowpeas, catjang, mature seeds, cooked, boiled, without salt 0.01 0.02 Lentils, mature seeds, raw 00 Lima beans, large, mature seeds, cooked, boiled, without salt 0 0 Miso 16.13 24.56 Mung beans, mature seeds, raw 0.01 0.18 Natto 21.85 29.04 Peanuts, all types, raw 0.03 0.24 Peas, split, mature seeds, raw 2.42 0 Soy sauce made from soy (tamari) Soybeans, mature cooked, boiled, without salt 26.95 27.71 Soybeans, mature seeds, sprouted, raw 19.12 21.6 Tempeh 17.59 24.85 Tofu, firm, prepared with calcium sulfate & nigari 9.44 13.35 Tofu, soft, prepared with calcium sulfate & nigari 11.99 18.23

Other

Tea, green, Japanese 0.01 0.04 Tea, jasmine, Twinings 0.01 0.03 Wine, red

Nutrient values are in 100 grams of edible food unless otherwise noted. Data on the phytochemical contents of foods are limited. “0” value = phytochemicals are not present. “X” = the amount of phytochemicals is unspecified. Blanks indicate that no data are available.

This table was compiled from the following sources: Meagher LP, Beecher GR: Assessment of Data on the Lignan Content of Foods. J Food Composition Analysis 13:935-947, 2000; Milner JA: Nonnutritive components in foods as modifiers of the cancer process. In Preventive Nutrition: the Comprehensive Guide for Health Professionals. 2nd ed. Edited by A Bendich, RJ Deckelbaum. Totowa, New Jersey, Humana Press, 2001, pp 131-154; Setiawan B, Sulaeman A, Giraud DW, Driskell JA: Carotenoid content of selected Indonesian fruits. J Food Composition Analysis 14:169-176, 2001; USDA–Iowa State University Database on the Isoflavone Content of Foods—1999: Table of analytical isoflavone values and table of analytical Coumestrol, Biochanin A, and Formononetin values (http://www.nal.usda.gov/fnic/foodcomp/Data/isoflav/isoflav.html); USDA–NCC Carotenoid Database for US Foods—1998 (http://www.nal.usda.gov/fnic/foodcomp/Data/car98/car98.html). Phytochemicals 495

Other phytochemicals Glycitein isoflavones Total Terpenes acid Ellagic phosphates Inositol (phytates) Lignans Coumestrol Formononetin A Biochanin Indoles Isothiocyanates & cyclic Phenols compounds & thiols Sulfides

1 0 0 1.52 0.03 0.01 X 0 2.87 42.55 0.19 8.17 58.93 0.26 X 2.42

54.66 X 40.71 X 2.10 43.52 2.08 24.74 2.03 31.10

0.05 X 0.03 X 0.04 X 0.03 X X This Page Intentionally Left Blank Credits

Top 10 Causes of Death (U.S. Population) (page 6) Modified from Hoyert DL, Kochanek KD, Murphy SL: Deaths: final data for 1997. National Vital Statistics Reports 47:1-104, 1999.

Healthy People 2010 (page 7) From the U.S. Department of Health and Human Services. Healthy People 2010 (Conference Edition, in two volumes). Washington, DC, January 2000.

Eat 5 A Day for Better Health (page 8) By permission of the Produce for Better Health Foundation.

Dietary Guidelines for Americans (page 9) From the U.S. Department of Agriculture, Agricultural Research Service, Dietary Guidelines Advisory Committee, 2000. Nutrition and Your Health: Dietary Guidelines for Americans, 2000.

The Food Guide Pyramid (pages 11 and 79) Modified from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, The Food Guide Pyramid.

How Many Servings Do You Need Each Day? (page 13) Modified from the International Food Information Council Foundation, U.S. Department of Agriculture Center for Nutrition Policy and Promotion, and the Food Marketing Institute: The Food Guide Pyramid: Beyond the Basic 4. Revised 1996.

Pyramids (page 15) Mayo Clinic Healthy Weight Pyramid: From Energy density: how to eat more and achieve a healthy weight. Mayo Clinic Women’s HealthSource, January 2001, p 2. By permission of Mayo Foundation for Medical Education and Research. California Pyramid: From Heber D: The Resolution Diet. Garden City Park, New York, Avery Publishing Group, 1999, p 80. By permission of the author. Asian Pyramid and Mediterranean Pyramid: From Putting the whole back in wholesome. Supplement to Mayo Clinic Women’s HealthSource, November 1998. By permission of Mayo Foundation for Medical Education and Research.

Body Mass Index Table (page 49) Modified from National Institutes of Health Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 1998.

497 498 Credits

Illustration (top) on page 50 From Weight control: what works and why. Medical Essay (Supplement to Mayo Clinic Health Letter), June 1994, p 1. By permission of Mayo Foundation for Medical Education and Research.

Classification of High Blood Pressure (page 54) From National Institutes of Health. The Sixth Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure, 1997.

Illustration on page 55 From Sheps SG: Mayo Clinic on High Blood Pressure. Rochester, , Mayo Clinic, 1999, p 11. By permission of Mayo Foundation for Medical Education and Research.

The Combination Diet From the DASH Study (page 56) Modified from National Institutes of Health. The DASH Diet (Publication No. 98-4082), 1998.

Illustration on page 62 From Larson DE: Mayo Clinic Family Health Book. New York, William Morrow and Company, 1996, p B-3. By permission of Mayo Foundation for Medical Education and Research.

Mini-Glossary of Lipid-Related Terms (page 63) Modified from McGoon MD: Mayo Clinic Heart Book. New York, William Morrow and Company, 1993, pp 347-355. By permission of Mayo Foundation for Medical Education and Research.

Your Blood Lipid Test Results—What Do Those Numbers Mean? (page 65) From Cholesterol: put knowledge behind your numbers to lower your confusion level. Medical Essay (Supplement to Mayo Clinic Health Letter), June 1993, p 4. By permission of Mayo Foundation for Medical Education and Research.

How You Grow Shorter (page 68) From Osteoporosis: it’s never too late to protect your bones. Medical Essay (Supplement to Mayo Clinic Health Letter), October 1997, p 2. By permission of Mayo Foundation for Medical Education and Research.

Osteoporosis in Men (page 70) From Osteoporosis: it’s never too late to protect your bones. Medical Essay (Supplement to Mayo Clinic Health Letter), October 1997, p 3. By permission of Mayo Foundation for Medical Education and Research. Credits 499

How Much Vitamin D Is Enough? (page 71) Data from Standing Committee on the Scientific Evaluation of Dietary Reference Intakes: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, D.C., 1997, pp 250-287.

Tips for Selecting and Taking a Calcium Supplement (page 72) From Osteoporosis: it’s never too late to protect your bones. Medical Essay (Supplement to Mayo Clinic Health Letter), October 1997, p 7. By permission of Mayo Foundation for Medical Education and Research.

Logo on page 91 From US Food and Drug Administration: Irradiation: A Safe Measure for Safer Food. May-June 1998 FDA Consumer (revised June 1998).

Health Claims (page 93) Modified from US Food and Drug Administration Center for Food Safety and Applied Nutrition: A food labeling guide, September 1994 (editorial revisions June 1999).

Sources of Bacteria (page 148) Data from USDA Food Safety and Inspection Service: Four simple steps to food safety, September 1999.

Cooking It Safe (page 149) Modified from USDA Food Safety and Inspection Service: Cook it safely! It’s a matter of degrees, September 1999.

Portions of the text of Grains (pages 269-289) and Beverages (pages 377-387) are from the following articles on http://www.MayoClinic.com (retrieved May 1, 2001): Celiac disease: when food becomes the enemy Palm oil in breakfast cereals What is hominy? Facts on flaxseed The wonder of water: a drink to your health Water, water everywhere This Page Intentionally Left Blank Index

A Almond, 334–335 Asian noodles, 289 Abalone, 318 Almond oil, 397 Asian pear, 197 Acceptable daily intakes, sweeteners, 21-23 Alpha-carotene, 32 Asian Pyramid, 14 Acerola, 154 Amaranth, 212, 272 Asparagus, 215 Acer saccharum, 402 Amaranthus dubius, 212 Asparagus officinalis, 215 Acesulfame-K, 22–23, 404 American Academy of Pediatrics, 15 Aspartame, 22, 404 Acidophilus milk, 348–349 American Cancer Society, 14–15 Atherosclerosis, 61–62 Acid orange, 167 American Dietetic Association, 15 Aubergine, 234 Actinidia deliciosa, 181 American gooseberry, 162 Averrhoa carambola, 168 Active yogurt cultures, 358 American Heart Association, 14–15 Avocado, 157 Adequate intake, 6 Americans, dietary guidelines, 8–10 Azuki beans, 328–329 ADI, see Acceptable daily intakes American Society for Clinical Nutrition, 15 Adulthood, nutrition needs, 43 America's health goals, Healthy People Adzuki beans, 328-329 2010, 6–8 B African ginger, 237 Amino acids, classification, 25 Bacon, 305 Agaricus bisporus, 245 Ananas comosus, 199 Bacteria, in kitchen, 148 Age Anemia, nutrition needs, 44 Bagels, 283 coronary artery disease, 65 Animal, as food source, cancer concerns, Balsamic vinegar, 373 hypertension, 54 76–77 Balsam pear, 218 osteoporosis, 68 Anise seeds, 369 Bamboo, 216 AI, see Adequate Intake Annona cherimola, 169 Bambusa, 216 Aim for Fitness, as dietary guidelines Antioxidants Bamia, 246 for Americans, 8–9 asparagus, 215 Banana, 158 Albumen, egg, 297 grapefruit, 176 Barbados cherry, 154 Alcohol lemon, 183 Barley, 272–273 cancer, 77 lime, 184 Barley flour, 272 health, 387 orange, 193 Basil, 364 hypertension, 56 tomato, 264 Bay leaf, 364–365 limiting amount, daily, 86, 87 vitamins and minerals as, 31–33 Beechnut, 335 osteoporosis, 73 Apium graveolens, 225–226 Beef, 299–301, 454–455 Alcoholic beverages Apoprotein, in coronary artery disease, 63 Beef cuts, 298 beer, 386–387, 480–481 Apple, 155, 223 Beefalo, 301 content, 10 Apricot, 156 Beer, 386–387, 480–481 distilled spirits, 480–481 Armoracia rusticana, 238 Beet, 217 during supper, 86–87 Aromatic wines, 385 Behavior modification, in obesity, 53 wine, 384–385, 480–481 Arteries, hypertension effects, 54–55 Belgian endive, 228 Ale, 386 Artesian water, 378 Berries Alfalfa, 325 Artichoke, 213 blackberry, 159 Alligator pear, 157 Artificial sweeteners, 404 blueberry, 159–160 Allium ampeloprasum, 243 Artocarpus altilis, 166 cranberry, 160–161 Allium cepa, 247 Artocarpus communis, 166 currant, 161 Allium cepa var. aggregatum, 256 Artocarpus heterophyllus, 179 elderberry, 162 Allium sativum L., 236 Arugula, 214 gooseberry, 162 All-purpose flour, 286–287 Asian currant, 161 mulberry, 163 Allspice, 369 Asian ginger, 237 nutrient content, 165

501 502 Index

raspberry, 163–164 hypertension effects, 54–55 Caffeine strawberry, 164 as meat, 307 osteoporosis, 73 Beta-carotene, 32, 34 Bramble berry, 159 tea content, 382 Beta vulgaris, 217 Bran, 269, 273 Cake flour, 287 Beverages definition, 273 Calamondin, 167 alcoholic, see Alcoholic beverages grain, 269 Calcium basics, 377–378 Brassica campestris L., 229 amaranth leaves, 212 coffee, 379–381, 482–483 Brassica napus L., 254 chicory, 228 juice, 383 Brassica oleracea, 219, 221 collards, 230 soda pop, 384, 482–483 Brassica oleracea L. (botrytis), 224 osteoporosis, 70–73 sugars, 10 Brassica oleracea var. acephala, 230 spinach, 258 tea, 381–383, 482–483 Brassica oleracea var. caulorapo, 242 supplement selection, 72 water, 378–379 Brassica oleracea var. gemmifera, 220 California Pyramid, 14 Bindi, 246 Brassica rapa, 265 Camellia sinensis, 377 Bioflavonoids, in lemon, 183 Brazil nut, 335–336 Camembert, 356 Bitter cucumber, 218 Bread flour, 287 Cancer Bitter gourd, 218 Breadfruit, 166 biology, 74–75 Bitter melon, 218 Breads causes, 75 Bittersweet chocolate, 404 ingredients, 282–283 nutrition connection, 74 Bivalves, 317 nutrients, 446–449 risk reduction, 75–77 Black beans, 326–327 types, 283–285 terminology, 73–74 Blackberry, 159, 165 Breakfast Cancer prevention Black currant, 161 makeover, 131–132, 135 broccoli, 219 Black-eyed peas, 329 meal planning, 80–81 brussels sprouts, 220 Black pepper, 373 sample menus, 96–123 cabbage, 221 Black tea, 382 Breastfeeding, nutrition needs, 43–45 carrot, 222 Black treacle, 402 Brick cheese, 355 cauliflower, 224 Blended teas, 382 Brie, 356 cherry, 170 Blood lipids, in coronary artery disease, 62, Broad beans, 325–326 collards, 230 64–65 Broccoli, 219 cress, 232 Blood pressure, measurement, 54 Brown bagging, 81–82 grapefruit, 176 Blood sugar, levels in diabetes, 60 Brown sugar, 400 lemon, 183 Blood testing, in coronary artery disease, Brussels sprouts, 220 radish, 253 63–64 Buckwheat, 273 Cane syrup, 402 Blueberry, 159–160, 165 Buckwheat flours, 273 Canola oil, 393 Blue cheeses, 356 Buckwheat groats, 273 Cantaloupe, 189–190 Blue-veined cheeses, 356 Buckwheat noodles, 289 Cappuccino Blush wines, 384 Buffalo, 301 description, 380 BMI, see Body mass index “Build a healthy base,” 9–10 milk content, 352 Bock beer, 386 Bulgur, 281 Capsicum annuum, 250–251 Body frame, in osteoporosis, 68 Burgers, in lunch meal planning, 83 Capsicum frutescens, 250–251 Body mass index, in obesity, 48–49 Butter, 391 Carambola, 168 Body protein, 24–25 Butter–margarine blends, 392 Caraway seeds, 369 Body shape, in obesity, 48, 50 Buttermilk, 348 Carbohydrates Bok choy, 229 complex, 19–21 Bone health, in osteoporosis, 69 simple sugars, 18–19 Bone mass, in osteoporosis, 69 C sugar substitutes, 21–23 Bone mineral density, in women, 69 Cabbage, 221 Cardamom, 369 Botulism toxin, in honey, 403 Cabbage turnip, 242 Cardiovascular disease Bounceberry, 160–161 Café au lait, 380 diabetes, 59 Brain Café mocha, 380 physical activity, 66 Index 503

Carica papaya, 194 Chinese water chestnut, 266 fennel, 366 Carotenoids, 32, 34 Chives, 365 lavender, 366 Carrot, 222 Chocolate, 403–405 lemon balm, 366–367 Cashew nut, 336 Cholesterol lemon grass, 367 Cassava, 223 coronary artery disease, 63–66 marjoram, 367 Catfish, 314 dietary guidelines for Americans, 10 mint, 367–368 Cauliflower, 224 as nutrient, 27–28 oregano, 368 Cayenne, 369 Chunk-style honey, 402 parsley, 368 Cebollin, 256 Cider vinegar, 373 rosemary, 368 Celeriac, 225 Cilantro, 365 sage, 368 Celery, 226 Cinnamon, 370 sorrel, 368 Celery seed, 369 Citrofortunella mitis, 167 tarragon, 368 Celiac disease, 286 Citrullus lanatus, 189–190 thyme, 368 Cellulose, 20 Citrus aurantifolia, 184 Common pear, 197 Cephalopods, 317 Citrus aurantium L., 193 Common spices Cereals, 80, 285–286, 448–451 Citrus grandis, 203 allspice, 369 Cereza, 154 Citrus limonia, 183 anise seeds, 369 Chantilly cream, 353 Citrus paradisi, 176 caraway seeds, 369 Chayote, 227 Citrus reticulata, 209 cardamom, 369 Cheddar-type cheeses, 356 Citrus sinensis L., 193 cayenne, 369 Chee-Chang, 266 Clam, 318–319 celery seed, 369 Cheeses Clarified butter, 391 chili powder, 370 basics, 353–354 Clotted cream, 353 cinnamon, 370 blue and blue-veined, 356 Cloves, 370–371 cloves, 370–371 firm, 356–357 Club soda, 378 cumin, 371 fresh, 354–355 Coarse sugar, 400–401 curry, 371 hard, 356–357 Cochin ginger, 237 Fenugreek seeds, 372 migraine link, 357 Cocktail, as juice label, 383 ginger, 372 nutrients, 470–473 Cocoa, 404 juniper berry, 372 origins, 358 Coconut, 171 licorice root, 372 processed, 357 Coconut oil, 393–394 mace and nutmeg, 372 semisoft, 355–356 Cocos nucifera, 171 mustard, 372 soft, white-rind, 356 Cod, 312 paprika, 372–373 Chemicals, in fish, 312 Coffee pepper, 373–374 Cherimoya, 169 bean decaffeination, 380 saffron, 374 Cherry, 170 milk additives, 352 salt, 374–375 Chervil, 365 nutrients, 482–483 sesame seeds, 375 Chestnut, 336 types, 379–381 Szechuan peppercorns, 375 Chichorium intybus, 228 Colby, 357 turmeric, 375 Chicken, 292–293, 458–461 Colinabo, 242 vanilla, 375 Chickpeas, 326 Collards, 230 Complete proteins, 24 Chicory, 228 Colocasia esculenta L. Schott, 262 Complex carbohydrates, 19–21 Children, milk selection, 350 Comb honey, 402 Concentrated milk, 350–351 Children’s Pyramid, 14 Common beans, 326, 466–467 Confectioner’s sugar, 400 Chili powder, 370 Common herbs Constipation, nutrition needs, 44 Chinese apple, 201 basil, 364 Cooking methods Chinese cabbage, 229 bay leaf, 364–365 food safety, 149 Chinese date, 180 chervil, 365 meat, in cancer, 77 Chinese gooseberry, 181 chives, 365 recipes, 127–128 Chinese grapefruit, 203 cilantro, 365 Cooking oils, 393–397 Chinese jujube, 180 dill, 365–366 Corn, 231, 273–275 504 Index

Corn oil, 394 DASH, see Dietary Approaches to Stop Durian, 173 Coronary artery disease Hypertension Durio zibethinus Murr, 173 atherosclerosis, 61–62 Date, 172 Durum, 280 blood lipids, 62 Daucus carota, 222 Durum flour, 287 blood testing, 63–64 Decaffeination, coffee beans, 380 Dutch process cocoa, 404 medications, 66 Decorating sugar, 400–401 physical activity, 66 Defrosting, in food safety, 148–149 risk factors, 64–66 Deli meats, nutrients, 456–459 E Cottage cheese, 354 De Materia Medica, 364 EAR, see Estimated Average Requirement Cottonseed oil, 394 Desserts, 359–361, 472–473 Edam, 355 Crab, 319–320 Devonshire cream, 353 Eggplant, 234 Cracked grains, 273 Dewberry, 159 Egg products, 297 Cracked wheat, 281 Diabetes mellitus Eggs, 296–297, 460–461 Crackers, nutrients, 450–451 control, 60–61 Elderberry, 162, 165 Cranberry, 160–161, 165 definition, 57–58 Eleocharis dulcis, 266 Cranberry beans, 327 diagnosis, 60 Eleocharis tuberosa, 266 Cream, 351–353, 472–473 long-term complications, 58–59 “Empty calories,” sweeteners, 399–400 Cream cheese, 354 prevention, 59 Endosperm, grains, 269 Crème fraîche, 353 type 1, 58 English teas, 382 Cress, 232 type 2, 58 Enriched, 92 Cross-contamination, in food poisoning, 148 Diet Ergot, and rye, 280 Crushed red pepper, 369 cancer risk, 75–77 Eriobotrya japonica, 186 Cucumber, 233 cholesterol reduction, 66 Eruca vesicaria sativa, 214 Cucumis melo, 189–190 combination, from DASH, 56 Eschalot, 256 Cucumis melo L. indorus, 189–190 fiber-rich, 20–21 Espresso, 380 Cucumis melo var. reticulatus, 189–190 Dietary Approaches to Stop Hypertension, 56 Essential oils, 399 Cucumis sativus, 233 Dietary fiber Estimated Average Requirement, 6 , 259–260 breadfruit, 166 Estrogen deficiency, in osteoporosis, 68 Cucurbita moschata, 259–260 cherimoya, 169 Estrogen replacement therapy, in osteo- , 259–260 kumquat, 182 porosis, 69–70 Cumin, 371 pear, 197 Ethnic cuisine, meal planning, 86–88 Currant, 161, 165 Dietary Guidelines for Americans, 8–10, 21 European gooseberry, 162 Curry, 371 Dietary protein, 24–25 European pear, 197 Custard apple, 169 Dietary Reference Intakes Evaporated milk, 351 Cydonia oblonga, 204 definition, 5–6 Evening meal Cynara scolymus, 213 minerals, 31, 424–425, 428–429 makeover, 143–144, 147 vitamins, 30. 422–423, 426–427 meal planning, 84–86 Dill, 365–366 sample menus, 96–123 D Dioscorea alata, 267 Exercise Daily values, 30 Diospyros kaki, 198 diabetes, 61 Dairy desserts, 359–361, 472–473 Diospyros virginiana, 198 hypertension, 55–56 Dairy foods Distilled spirits, nutrients, 480–481 Extra virgin olive oil, 395 basics and storage, 345–348 Distilled water, 378 Eye disease, from diabetes, 58–59 cheeses, 353–348, 470–473 Dolichos beans, 328, 466–467 Eyes, hypertension effects, 54–55 cream, 351–353, 472–473 Dried milk, 350–351 dried and concentrated milks, 350–351 Drink milk, 348–350, 472–475 alcoholic, see Alcoholic beverages F product serving size, 13–14 as juice label, 383 Family Actinidiaceae, kiwi, 181 sour cream, 351–353 DRIs, see Dietary Reference Intakes Family Amaranthaceae, amaranth, 212 yogurt, 358–359, 474–475 Duck, 294, 460–461 Family Amaryllidaceae Dark rye flour, 279 Duckling, 294 garlic, 236 Index 505

leek, 243 Family Fungi, 245 lemon, 183 onion, 247 Family Graminaceae, bamboo, 216 lime, 184 scallion, 256 Family Gramineae, corn, 231 orange, 193 Family Anacardiaceae, mango, 188 Family history pummelo, 203 Family Annonaceae, cherimoya, 169 coronary artery disease, 65 tangerine, 209 Family Apiaceae, parsley, 248 hypertension, 54 Family Sapindaceae Family Araceae, taro, 262 osteoporosis, 68 longan, 185 Family Arecaceae, coconut, 171 Family Laminariaceae, kelp, 241 lychee, 187 Family Asteraceae Family Lauraceae, avocado, 157 rambutan, 205 lettuce, 244 Family Leguminosae Family Sapotaceae, sapodilla, 207 salsify, 255 jicama, 240 Family Saxifragaceae Family Bombacaceae, durian, 173 snap beans, 257 currant, 161 Family Bromeliaceae, pineapple, 199 tamarind, 208 gooseberry, 162 Family Cactaceae, prickly pear, 202 Family Liliaceae, asparagus, 215 Family Solanaceae Family Caprifoliaceae, elderberry, 162 Family Malpighiaceae, acerola, 154 eggplant, 234 Family Caricaceae, papaya, 194 Family Malvaceae, okra, 246 peppers, 250–251 Family Chenopodiaceae Family Moraceae potato, 252 beets, 217 breadfruit, 166 tomatillo, 263 spinach, 258 fig, 175 tomato, 264 Family Compositae jackfruit, 179 Family Umbelliferae artichoke, 213 mulberry, 163 carrot, 222 chicory, 228 Family Musaceae, banana, 158 celeriac, 225 Jerusalem artichoke, 239 Family Myrtaceae celery, 226 Family Convolvulaceae, sweet potato, 261 feijoa, 174 fennel, 235 Family Cruciferae guava, 178 parsnip, 249 arugula, 214 Family Oleaceae, olives, 192 Family Vitaceae, grapes, 177 broccoli, 219 Family Oxalidaceae, carambola, 168 Family Zingiberaceae, ginger, 237 brussels sprouts, 220 Family Palmaceae Farina, 281 cabbage, 221 coconut, 171 Farinetta, 273 cauliflower, 224 date, 172 Farmer's cheese, 354–355 Chinese cabbage, 229 Family Passifloraceae, passion fruit, 195 Fats collards, 230 Family Polygonaceae, rhubarb, 206 alternatives, 127 cress, 232 Family Punicaceae, pomegranate, 201 basics, 389–390 horseradish, 238 Family Rhamnaceae, jujube, 180 butter, 391 kohlrabi, 242 Family Rosaceae dietary guidelines for Americans, 10 radish, 253 apple, 155 lard, 392–393 rutabaga, 254 apricot, 156 margarine, 392 turnip, 265 blackberry, 159 nutrients, 474–477 Family Cucurbitaceae cherry, 170 nutrients and substitutes, 26–29 bitter melon, 218 loquat, 186 serving size, 12–13 chayote, 227 nectarine, 191 vegetable shortening, 393 cucumber, 233 peach, 196 Fat-soluble vitamins, 31 melons, 189–190 pear, 197 Fat substitutes, 28–29 squash, 259–260 plum, 200 Fatty acids, 26–27 Family Cyperaceae, water chestnut, 266 quince, 204 Fava beans, 325–326 Family Dioscoreaceae, yam, 267 raspberry, 163–164 FDA, see U.S. Food and Drug Family Ebenaceae, persimmon, 198 strawberry, 164 Administration Family Ericaceae Family Rutaceae Feeding, toddlers, 42 blueberry, 159–160 calamondin, 167 Feijoa, 174 cranberry, 160–161 grapefruit, 176 Feijoa sellowiana O., 174 Family Euphorbiaceae, cassava, 223 kumquat, 182 Fennel, 235, 366 506 Index

Fenugreek seeds, 372 salmon, 315–316 tap water, 378 Fiber , 311 techniques for, 10, 148–149 artichoke, 213 smelt, 316 Food serving, in food safety, 149 avocado, 157 smoked fish, 311 Food sources, antioxidants, 32 banana, 158 striped bass, 313–314 Fortified, definition, 92 carambola, 168 swordfish, 314 Fortified wines, 385 carrot, 222 trout, 316–317 Fortunella japonica, 182 categories, 19–21 tuna, 314–315 Fortunella margarita, 182 chicory leaves, 228 whole fish, 310 Fragaria americana, 164 collards, 230 Fish fillets, 310 Fragaria vesca, 164 corn, 231 Fish steaks, 310 Freezer burn, meat, 299 date, 172 5 a Day for Better Health, 8 Freezing, in food safety, 149 fig, 175 Flaked barley, 272 French bread, 284 guava, 178 Flat breads, 283 French press coffee, 380 jicama, 240 Flat fish, 312 Fresh cheeses, 354–355 kiwi, 181 Flavored sugar, 401 Fresh fish, 310 kohlrabi, raw, 242 Flax, 275 Fresh pork, 304 lemon, 183 Flaxseed oil, 394 "From concentrate," as juice label, 383 orange, 193 Flounder, 313 Frozen dessert, nutrients, 472–473 parsnip, 249 Flour Frozen fish, 310 passion fruit, 195 basics, 286–287 Frozen yogurt, 361 persimmon, 198 as bread ingredient, 282 Fructose, 399 prickly pear, 202 definition, 273 Fruit beer, 386 prunes, 200 nutrients, 450–453 Fruits sapodilla, 207 Foeniculum vulgare (dulce), 235 acerola, 154 squash, 259–260 Folate apple, 155 sweet potato, 261 artichoke, 213 apricot, 156 taro root, 262 asparagus, 215 avocado, 157 yam, 267 beet, 217 banana, 158 Ficus carica, 175 bok choy, 229 berries, 159–165 Fig, 166, 175 brussels sprouts, 220 breadfruit, 166 Finfish, nutrients, 462–463 chicory leaves, 228 calamondin, 167 Firm cheeses, 356–357 collards, 230 carambola, 168 Fish corn, 231 cherimoya, 169 basics, 310–312 cress, 232 cherry, 170 catfish, 314 feijoa, 174 coconut, 171 chemicals, 312 lettuce, 244 date, 172 cod, 312 orange, 193 dietary guidelines for Americans, 9–10 finfish, 462–463 parsnip, 249 durian, 173 flat fish, 312 spinach, 258 feijoa, 174 flounder, 313 Food additives, 90–91 fig, 175 fresh fish, 310 Food Guide Pyramid grapefruit, 176 frozen fish, 310 categories, 11–14 grapes, 177 halibut, 313 dietary guidelines for Americans, 9 guava, 178 higher-fat fish, 315–317 milk and dairy product placement, 345 jackfruit, 179 lean fish, 312 snacks, 84 jujube, 180 mackerel, 315 Food labels, in meal planning, 88–90 kiwi, 181 moderate-fat fish, 313–315 Food poisoning, from cross-contamination, kumquat, 182 perch, 313 148 lemon, 183 polychlorinated biphenyls, 312 Food safety lime, 184 round fish, 312 botulism toxin in honey, 403 longan, 185 Index 507

loquat, 186 Golden syrup, 402 Guava, 178 lychee, 187 Goose, 295, 460–461 Gumbo, 246 mango, 188 Gooseberry, 162, 165 Gums, 20 melons, 189–190 Gorgonzola, 356 Guyava, 178 nectarine, 191 Gouda, 355 nutrients, 434–438 Gourmet oils, 398 olives, 192 Goutberry, 159 H orange, 193 Grain flakes, 273 Half-and-half, 352 papaya, 194 Grain products Halibut, 313 passion fruit, 195 Asian noodles, 289 Ham, 304–305 peach, 196 breads, 282–285 Hamburger, irradiated, 299 pear, 197 cereals, 285–286 Hand washing, in food safety, 148 persimmon, 198 flour, 286–287 Hard cheese, 356 pineapple, 199 pasta, 287–289 Hard grating cheeses, 356 plum, 200 Grains Hard wheat, 280 pomegranate, 201 amaranth, 272 Hardening of the arteries, see Atherosclerosis prickly pear, 202 barley, 272–273 Hare, 305–306 pummelo, 203 basics, 269–271 Haricots, 257 quince, 204 buckwheat, 273 Hazelnut, 337–338 rambutan, 205 corn, 273–275 Hazelnut oil, 398 in recipes, 128 dietary guidelines for Americans, 9 HCAs, see Heterocyclic amines rhubarb, 206 flax, 275 HDL, see High-density lipoproteins sapodilla, 207 millet, 276 Health, and alcohol, 387 serving size, 12–13 nutrients, 446–453 Health benefits, tea, 383 tamarind, 208 oats, 276–277 Health claims, 93 tangerine, 209 quinoa, 277 Healthful weight, in dietary guidelines for Fruit sugar, 401 in recipes, 128 Americans, 8–9 Functional foods, supplements as, 34–39 rice, 277–279 Health organizations, guidelines, 14–15 rye, 279–280 Healthy People 2010, 6–8 serving size, 12–13 Heart G wheat, 280–281 hypertension effects, 54–55 Game birds, 294–295 wild rice, 282 as meat, 307–308 Game meats, 309, 458–459 Grain syrups, 402 Heartburn, nutrition needs, 44 Garbanzo beans, 326 Granada, 201 Heart disease, prevention Garden cress, 232 Granadilla, 195 carrot, 222 Garden rocket, 214 Granulated white sugar, 400 grapes, 177 Garlic, 236 Grapefruit, 176 Heavy cream, 351 Gassiness, from beans, 327 Grapes, 177 Helianthus tuberosus, 239 Gastropods, 317 Grape-seed oil, 397–398 Hemicellulose, 20 Genetically engineered foods, 92 Great Northern beans, 328 Herbal supplements, 36–38 Germ Great raifort, 238 Herbal teas, 382 definition, 273 Green beans, 257 Herbs grains, 269–270 Green pepper, 373 basics, 363–364 Ginger, 237, 372 Green tea, 382 common, see Common herbs Gingerroot, 372 Grenadier, 201 medicinal uses, 364 Ginkgo nut, 336–337 Groats, 281 in recipes, 126 Globe artichoke, 213 Grocery shopping, for healthful meals, Heterocyclic amines, in cancer, 77 Glucose, 309 88–90 Hibiscus esculentus, 246 Glutathione, in asparagus, 215 Ground beef substitutes, 301 High blood pressure Gluten, 287, 393 Growth of Plants, 364 definition, 53–54 Goat cheeses, 355 Gruyère-type cheeses, 357 effects on body, 54–55 508 Index

risk factors, 54 spinach, 258 Lamb, 301–303, 454–455 treatment, 55–57 Irradiated foods Laminaria, 241 High-density lipoproteins, cholesterol, hamburger, 299 Lard, 392–393 63–66 preparation, 91–92 Latte, milk content, 352 Higher-fat fish, 315–317 Isatin, in prunes, 200 Lavender, 366 High-fat foods, in cancer, 76–77 Isoflavones, 34 Laxatives, in prunes, 200 High-protein foods Italian cress, 214 LDL, see Low-density lipoproteins finfish, 462–463 Lean fish, 312 fish, 310–317 Leek, 243 legumes, 466–469 J Legumes meat, 298–309, 454–459 Jackfruit, 179 Adzuki beans, 328–329 nuts, 468–469 Jakfruit, 179 alfalfa, 325 poultry, 291–297, 458–461 Jamaican ginger, 237 basics, 324–325 seeds, 468–469 Jamberry, 263 black beans, 326–327 serving size, 13–14 Japanese medlar, 186 black-eyed peas, 329 shellfish, 317–324, 464–465 Japanese persimmon, 198 broad beans, 325–326 High-sodium foods, in hypertension, 56 Japanese plum, 186 chickpeas, 326 Hominy, 276 Jarlsberg, 355 common beans, 326 Honey, 401–402 Jerusalem artichoke, 239 cranberry beans, 327 Honeydew, 189–190 Jicama, 240 dolichos beans, 328 Hops, 386 Jugged hare, 306 kidney beans, 327 Horseradish, 238 Juice, 383 lablab, 329 Hot red peppers, 250–251 Jujube, 180 lentil, 330 Hulled barley, 272 Juniper berry, 372 lima beans, 330 Hyacinth bean, 329 mung beans, 329–330 Hydrogenated fats, 27 nutrients, 466–469 Hypertension, see High blood pressure K peanuts, 330–331 Kaki, 198 peas, 332 Kelp, 241 pinto beans, 327–328 I Kidney beans, 327 soybeans, 332–333 Ice cream, 359–361 Kidneys white beans, 328 Ice milk, 360 failure from diabetes, 59 Lemon, 183 Imitation cheeses, 356 hypertension effects, 54–55 Lemon balm, 366–367 Imitation chocolate, 404 meat, 308 Lemon grass, 367 Indian date, 208 Kiwi, 181 Lentil, 330, 466–469 Indian fig, 202 Kohlrabi, 242 Lepidium sativum, 232 Indoles, in cabbage, 221 Kosher salt, 374 Lettuce, 244 Infants Kumquat, 182 Licorice root, 372 honey danger, 403 Lifestyle nutrition needs, 40–41 coronary artery disease, 65–66 Infections, from diabetes, 59 L osteoporosis, 68 Ingredients, modification, 126–127 Lablab, 329 Light beer, 386 Inquiry Into Plants, 364 Lactobacillus acidophilus, 348 Light butter, 391 Insoluble fiber, 20 Lactobacillus bulgaricus, 358 Light cream, 351–352 Instant coffee, 380 Lactose, 399 Light olive oil, 395 Instant oatmeal, 277 Lactose-free milk, 349 Light whipping cream, 351 Instant tea, 382 Lactose intolerance, 347 Lignin, 20 Intense sweeteners, 21–23 Lactose-reduced milk, 349 Lima beans, 330 Ipomoea batatas, 261 Lactuca sativa, 244 Limburger, 355 Iron Lady’s finger, 246 Lime, 184 Jerusalem artichoke, 239 Lager, 386 Lingonberry, 160–161 Index 509

Linseed oil, 394 Manihot esculenta Crantz, 223 hypertension, 57 Liquid, as bread ingredient, 282 Manihot ultissima Phol, 223 osteoporosis, 69 Liquid honey, 402 Manilkara zapota, 207 Mediterranean Pyramid, 14 Liquid margarine, 392 Manioc, 223 Medium-grain rice, 278 Liquid sugar, 404 MAOIs, see Monoamine oxidase inhibitors Melons, 189–190 Litchi, 187 Maple syrup, 402 Menus Litchi chinensis Sonn., 187 Margarine healthful, 128–129 Liver, 308 coronary artery disease, 66 two-week period, 95–123 Living yogurt cultures, 358 types, 392 Mexican green tomato, 263 Lobster, 320 Marinades, food safety issues, 149 Mexican potato, 240 Longan, 185 Marjoram, 367 Mexican turnip, 240 Long-grain rice, 278 Marrow beans, 328 Micronutrients, vitamins and minerals, Loquat, 186 Ma-Tai, 266 29–33 Low-density lipoproteins, cholesterol, Ma Ti, 266 Migraines, cheese link, 357 63–66 May apple, 186 Milk Low-fat milk, 348 Meal, 273 associated products, 346 Lunch, see Noon meal Meal planning nutrients, 472–475 Luncheon meats, nutrients, 456–459 breakfast, 80–81 processing, 346 Lychee, 187 eat well, 79 selection for children, 350 Lycopene, 32, 264 ethnic cuisine, 86–88 types, 348–350 Lycopersicon esculentum, 264 grocery shopping, 88–90 Milk allergy, 349 lunch, 81–83 Milk chocolate, 404 snack time, 83–84 Milk products, serving size, 12–13 M supper, 84–86 Millet, 276 Macadamia nut, 338 Meats Minerals Macaroni, 287 bacon, 305 as antioxidants, 31–33 Mace, 372 basics, 298–299 functions and sources, 432–433 Mackerel, 315 beef, 299–301 as micronutrients, 31 Macronutrients brain, 307 recommended intakes for individuals, carbohydrates, 18–23 buffalo, 301 424–425 fats, 26–29 cooking and cancer, 77 supplements, 38–39 protein, 23–26 fresh pork, 304 tolerable upper intake levels, Magnesium game meats, 309 428–429 beet greens, 217 ham, 304–305 Mineral water, 378 chicory, 228 heart, 307–308 Mint, 367–368 okra, 246 kidney, 308 Miso, 333 prickly pear, 202 lamb, 301–303 Moderate-fat fish, 313–315 spinach, 258 liver, 308 Molasses, 402 Maize, 273–275 nutrients, 454–459 Momordica charantia, 218 Malpighia glabra L., 154 ostrich, 303 Monoamine oxidase inhibitors, 357 Malpighia punicifolia L., 154 pork, 303–304 Monounsaturated fat Malt liquor, 386 rabbit and hare, 305–306 avocado, 157 Maltose, 399 sausage, 308–309 olives, 192 Malt vinegar, 373 serving size, 12–13 Monounsaturated fatty acids, 26 Malus pumila, 155 supper portion, 86 Monterey Jack, 357 Malus sylvestris, 155 USDA grades, 300 Morning sickness, nutrition needs, 44 Manga, 188 veal, 306–307 Morus, 163 Mangifera indica L., 188 Medicine Mountain radish, 238 Mango, 188 coronary artery disease, 66 Mozzarella, 355 Mangot, 188 diabetes, 61 Mulberry, 163, 165–166 Manihot aipi Phol, 223 herbs and spices as, 364 Mung bean, 329–330 510 Index

Mung bean noodles, 289 macronutrients, see Macronutrients O Musa paradisiaca L., 158 meat, 454–459 Oat bran, 277 Mushroom, 245 micronutrients, 29–33 Oat flour, 277 Muskmelon, 189–190 milk, 472–475 Oat groats, 276 Mussels, 320–321 nuts, 468–469 Oats, 276–277 Mustard, 372 phytochemicals as, 33–35 Obesity Mustard seed oil, 398 plant oils, 476–477 behavior modification, 53 poultry, 458–461 definition, 47–48 protein, 23–26 nutrition considerations, 51–52 N saturated fats as, 26–27 physical activity, 52–53 Napa cabbage, 229 seeds, 468–469 risk factors, 48–50 National Institutes of Health, 15 shellfish, 464–465 special situations, 51 Native persimmon, 198 soda, 482–483 Octopus, 321–322 Natural cocoa, 404 specialty oils, 476–477 Oils Natural sweeteners, 23 sweeteners, 478–479 basics, 389–390 Navy beans, 328 tea, 482–483 cooking oils, 393–397 Nectarine, 191 upper limit, 6 plant oils, 476–477 Nephelium lappaceum, 205 various claims, 92 serving size, 12–13 Nephelium longana, 185 vegetables, 438–446 specialty oils, 397–399, 476–477 Nerve damage, from diabetes, 59 water, 33 Okra, 246 Niacin, in cooked mushrooms, 245 yogurt, 474–475 Old-fashioned rolled oats, 276–277 Nondairy creamers, 352 Nutrition Olea europaea, 192 Nondairy desserts, 359 adulthood, 43 Olestra, 28–29 Nonfat margarine, 392 boosting in menu, 129 Olive oil, 394–395 Nonfat milk, 348 breastfeeding, 43–45 Olives, 192 Non-nutritive sweeteners, 21–23 cancer connection, 74 Omega-3 fatty acids, 27 Noodles, 287–289 diabetes, 60–61 “100 percent juice,” as juice label, 383 Noon meal hypertension, 57 Onion, 247 makeover, 136, 139–140 in grains, 270–271 Oolong teas, 382 planning, 81–83 infancy, 40–41 Opuntia ficus-indica, 202 sample menus, 96–123 pregnancy, 43–45 Orange, 193 Nopal, 202 preschool years, 41 Oregano, 368 Nopalitos, 202 school-age children, 42 Organic foods, 91 "Not from concentrate," as juice label, 383 seniors, 45 Oriental persimmon, 198 Nutmeg, 372 stage of life, 39–40 Osteoporosis NutraSweet, 22 teenage years, 43 immobilization in, 69 Nutrients weight loss, 51–52 men, 70 alcoholic beverages, 480–481 Nuts risk factors, 67–69 berries, 165 almond, 334–335 risk reduction, 69–73 carbohydrates, 18–23 basics, 333–334 Ostrich, 303, 454–455 cheese, 470–473 beechnut, 335 Overweightedness vs. obesity, 48 cholesterol as, 27–28 brazil nut, 335–336 Oyster plant, 255 coffee, 482–483 cashew nut, 336 Oysters, 322 cream, 472–473 chestnut, 336 fats, 26–29, 474–477 ginkgo nut, 336–337 finfish, 462–463 hazelnut, 337–338 P on food labels, 88–90 macadamia nut, 338 Pachyrhizus erosus, 240 frozen dessert, 472–473 nutrients, 468–469 Palmitate, in cereals, 285 fruits, 434–438 pecan nut, 339 Palm kernel oil, 395–396 grains, 446–453 pistachio nut, 339–340 Palm oil, 395–396 legumes, 466–469 walnut, 341–342 Palm syrup, 402–403 Index 511

Papaya, 194 Pineapple, 199 Preschool years, nutrition needs, 41 Paprika, 372–373 Pineapple guava, 174 Prickly pear, 202 Parsley, 248, 368 Pink currant, 161 Processed cheeses, 357 Parsnip, 249 Pinto beans, 327–328 Protein, 23–26 Partially hydrogenated vegetable oil, 66 Pistachio nut, 339–340 Provolone, 355 Passiflora edulis, 195 Plantain, 158 Prunes, 200 Passion fruit, 195 Plant-based diet, 66 Prunus armeniaca, 156 Pasta, 287–289, 452–453 Plant fibers, 20 Prunus avium, 170 Pastinaca sativa L., 249 Plant oils, nutrients, 476–477 Prunus domestica, 200 PCBs, see Polychlorinated biphenyls Plants, as food source, 75–76 Prunus persica, 196 Peach, 196 Plum, 200 Prunus persica var. nectarina, 191 Peanut oil, 396 Polished grains, 273 Prunus salicina, 200 Peanuts, 330–331 Polishings, 273 Psidium guajava, 178 Pear, 197 Polychlorinated biphenyls, in fish, 312 Pummelo, 203 Pearled barley, 272 Polyunsaturated fatty acids, 26 Pumpernickel, 284 Pearled grain, 273 Pomegranate, 201 , 398 Peas, 332 Pomelo, 203 Punch, as juice label, 383 Pecan nut, 339 Pommelo, 203 Punica granatum, 201 Pectin, 20, 155, 399 Poor man’s meat, 324 Pure olive oil, 395 Peppers, 250–251, 373–374 Popcorn, 275 Purified water, 378 Perch, 313 Poppy seed oil, 398 Pyrus communis, 197 Persea americana, 157 Pork, 303–304, 456–457 Pyrus malus, 155 Persimmon, 198 Porter, 386 Pyrus pyrifolia, 197 Pesticides, in foods, 90 Potassium Petroselinum crispum, 248 amaranth leaves, 212 Phaseolus vulgaris, 257 bamboo, 216 Q Phoenix dactylifera L., 172 banana, 158 Quahog, 318 Phosphorus, in celeriac, 225 breadfruit, 166 Quick-cooking oats, 277 Phyllostachys, 216 celeriac, 225 Quince, 204 Physalis ixocarpa, 263 chicory leaves, 228 Quinoa, 277 Physical activity pomegranate, 201 cardiovascular disease, 66 potato, 252 dietary guidelines for Americans, 9 rutabaga, 254 R weight loss, 52–53 squash, 259–260 Rabbit, 305–306 Phytochemicals sweet potato, 261 Race broccoli, 219 water chestnuts, 266 hypertension, 54 brussels sprouts, 220 yam, 267 osteoporosis, 68 cabbage, 221 Potato, 252 Radicchio, 228 carrot, 222 Pot barley, 272 Radish, 253 cauliflower, 224 Poultry Rambutan, 205 cherry, 170 basics, 291–292 Raphanus sativus L., 253 collards, 230 chicken, 292–293 Raspberry, 163–165 cress, 232 duck, 294 RDA, see Recommended Dietary garlic, 236 eggs, 296–297 Allowances grapes, 177 game birds, 294–295 Recipes nectarine, 191 goose, 295 Balsamic Roasted Chicken, 144 nutrient, 33–35 nutrients, 458–461 Banana Raspberry Smoothie, 116 onion, 247 serving size, 13–14 Bruschetta Pomodoro, 115 radish, 253 turkey, 296 Chicken and Couscous Vegetable Salad, Pilsener, 386 Powdered milk, 350 100 Pilsner, 386 Pregnancy, nutrition needs, 43–45 Citrus Spinach Salad With Honey 512 Index

Yogurt Dressing, 139 Rheum palmatum, 206 Safflower seed, 340 Curried Tuna Salad With Pita Triangles, Rheum rhaponticum, 206 Saffron, 374 136 Rhubarb, 206 Sage, 368 Fried Chicken, 144 Ribes grossularia, 162 Salads, in lunch meal planning, 82–83 Granola with Raisins, Apples, and Ribes hirtellum, 162 Salmon, 315–316 Cinnamon, 132 Ribes nigrum, 161 Salsify, 255 Grilled Ahi Tuna with Mango- Ribes petraeum, 161 Salt Pineapple Chutney, 111 Ribes rubrum, 161 alternatives, 127 Grilled Beef Kabobs, 119 Ribes sativum, 161 food preparation, 10 Grilled Chicken with Tomato and Corn Ribes ussuriense, 161 types, 374–375 Salsa, 108 Ribes vulgare, 161 Salted fish, 311 Grilled Steak, 147 Riboflavin Salted margarine, 392 Mediterranean Pasta Salad, 123 beet greens, 217 Sambucus canadensis, 162 Minestrone Soup, 140 chicory, 228 Sambucus coerulea, 162 modification, 125–128 cooked mushrooms, 245 Sanding sugar, 401 Pasta with Marinara Sauce and Grilled spinach, 258 Sand pear, 197 Vegetables, 143 Rice, 277–279 Sandwiches, in lunch meal planning, Poached Pears in Red Wine, 107 Rice milk, 350 82–83 Quick Pork with Pineapple-Orange- Rice noodles, 289 Sapodilla, 207 Basil Sauce, 103 Rice vinegar, 373 Saturated fats Rustic Wrap, 120 Rice wine, 385 coconut, 171 Soft Tacos with Sautéed Vegetables and Ricotta, 355 coronary artery disease, 66 Smoky Salsa, 99 Risk factors nutrient, 26–27 Southwest Caesar Salad, 96 coronary artery disease, 64–66 Saturated fatty acids, 26–27 Southwestern Scramble, 135 hypertension, 54 Sausage, 308–309, 456–459 Southwestern Turkey Pocket Fajita, 104 obesity, 48–50 Scallion, 256 Spaghetti with Meatballs, 143 osteoporosis, 67–69 Scallops, 322–323 Spiced Muffins, 131 Rock salt, 374 School-age children, nutrition needs, 42 Spinach Salad with Bacon and Rocket, 214 Scotch barley, 272 Mushrooms, 139 Rolled grains, 273 Seafood, serving size, 13–14 Steak with Steamed Vegetables, Soba Romano beans, 257 Sea salt, 374 Noodles, and Ginger Sauce, 147 Roquefort, 356 Seasoned salt, 374 Tuna Salad Sandwich, 136 Roquette, 214 Sechium edule, 227 Turkish Chicken with Spiced Dates, Rosemary, 368 Seeds 112 Rosé wines, 384 nutrients, 468–469 Recommended Dietary Allowances Roughage, 20 safflower seed, 340 definition, 6 Round fish, 312 sesame seed, 340, 375 5 a Day for Better Health, 8 Round-grain rice, 277–278 squash seed, 340–341 minerals, 424–425 Rubus fructicosus, 159 sunflower seed, 341 vitamins, 422–423 Rubus idaeus, 163–164 Selenium, 32 Red cole, 238 Rubus strigosus, 163–164 Self-rising flour, 287 Red currant, 161 Rubus villosus, 159 Seltzer water, 378 Red date, 180 Rutabaga, 254 Semisoft cheeses, 355–356 Reduced-fat cheeses, 356 Rye, 279–280 Semisweet chocolate, 404 Reduced-fat margarine, 392 Rye bread, 284 Semolina, 287 Reduced-fat milk, 348 Rye flour, 279 Seniors, nutrition needs, 45 Red wines, 384 Serving size, food groups, 12–14 Refrigeration, in food safety, 149, 399 Sesame oil, 398–399 Resistance training, in weight loss, 53 S Sesame seeds, 340, 375 Rheum, 206 Saccharin, 22, 404 Sex Rheum officinale, 206 Safflower oil, 396 coronary artery disease, 65 Index 513

hypertension, 54 Soy flour, 333 from beverages and food, 10 osteoporosis, 67–68 Soy milk, 350 types, 400–401 Shaddock, 203 Soy nuts, 333 Sunchoke, 239 Sharon’s fruit, 202 Soy products, 333 Sunflower artichoke, 239 Shellfish Soy sauce, 333 Sunflower oil, 397 abalone, 318 Sparkling water, 378 Sunflower seed, 341 basics, 317–318 Sparkling wine, 384–385 Sunnett, 22–23 clam, 318–319 Specialty oils, 397–399, 476–477 Supper, see Evening meal crab, 319–320 Spices Supplements lobster, 320 basics, 363–364 calcium, 72 mussels, 320–321 common, see Common spices cancer risk reduction, 76 nutrients, 464–465 medicinal uses, 364 definition, 34–36 octopus, 321–322 recipes, 126 herbal, 36–38 oysters, 322 Spinach, 258 usage, 38 scallops, 322–323 Spinacia oleracea L., 258 vitamins and minerals, 38–39 shrimp, 323–324 Splenda, 23 Sweet anise, 235 Shell membranes, egg, 297 Sports drinks, 384 Sweet cherry, 170 Sherbet, 360–361 Spring water, 378 Sweet corn, 231 Short-grain rice, 277–278 Sprouts, raw, 325 Sweetened condensed milk, 351 Shrimp, 323–324 Squash, 259–260 Sweeteners Simple sugars, 18–19 Squash seed, 340–341 acceptable daily intakes, 21–23 Skim milk, 348 Stage of life, nutrition basics, 399–400 Smelt, 316 adulthood, 43 chocolate, 403–405 Smetana, 353 breastfeeding, 43–45 honey, 401–402 Smoke point, oil, 391 infancy, 40–41 nutrients, 478–479 Smoked fish, 311 needs, 39–40 sugar, 400–401 Smoking pregnancy, 43–45 syrups, 402–403 hypertension, 56 preschool years, 41 Sweet orange, 193 osteoporosis, 73 school-age children, 42 Sweet peppers, 250–251 Snacks senior, 45 Sweet potato, 261 meal planning, 83–84 teenage, 43 Sweets, serving size, 12–13 sample menus, 96–123 Star apple, 168 Swiss cheese, 357 Snap beans, 257 Starch, 19 Swordfish, 314 Soda pop, 384, 482–483 Starfruit, 168 Syrups, 402–403 Soda water, 378 Steal-cut oats, 276 Szechuan peppercorns, 375 Soft margarine, 392 Steel-cut grains, 273 Soft wheat, 280 Stem turnip, 242 Soft white-rind cheeses, 356 Stinking rose, 236 T Solanum melogena esculentum, 234 Stout, 386 Table salt, 374 Solanum tuberosum L., 252 Strawberry, 164–165 Table sugar, 18 Soluble fiber, 20, 155 Strawberry tomato, 263 Tamarind, 208 Sorbet, 360–361 Strength training, in weight loss, 53 Tamarindus indica, 208 Sorrel, 368 Streptococcus thermophilus, 358 Tangerine, 209 Sour cream, 351–353 String beans, 257 Tapioca, 223 Sourdough, 284–285 Striped bass, 313–314 Tap water, 378 Sour orange, 193 Sucralose, 23, 404 Taro, 262 Soy, 34 Sucrose, 399 Tarragon, 368 Soybean milk, 333 Sugar in the raw, 401 Tea, 381–383, 482–483 Soybean oil, 396–397 Sugar substitutes, 21–23 Tea bag, invention, 382 Soybean sprouts, 333 Sugars Teenage years, nutrition needs, 43 Soybeans, 332–333 alternatives, 127 Tempeh, 333 514 Index

Temperature, cooking, in cancer, 77 meat grades, 300 kelp, 241 Terpenes, in cherry, 170 U.S. Food and Drug Administration kohlrabi, 242 Thiamin, in Jerusalem artichoke, 239 cheese regulation, 357 leek, 243 Thyme, 368 fat substitutes, 28–29 lettuce, 244 Tira, 214 health claims, 93 mushroom, 245 Toddlers, feeding tips, 42 supplements, 36 nutrients, 438–446 Tofu, 333 sweetener ADI, 21–23 okra, 246 Tolerable upper intake levels water regulation, 378 onion, 247 minerals, 428–429 parsley, 248 vitamins, 426–427 parsnip, 249 Tomate verde, 263 V peppers, 250–251 Tomatillo, 263 Vaccinium macrocarpon, 160–161 potato, 252 Tomato, 264 Vaccinium myrtillis, 159–160 radish, 253 Tonic water, 378 Vaccinium oxycoccus, 160–161 in recipes, 128 Topinambour, 239 Vanilla, 375 rutabaga, 254 Toppings, 352 Variety meat, nutrients, 456–457 salsify, 255 Toxins, nutrition effects, 44 Vascular headaches, cheese link, 357 scallion, 256 Trace minerals, 31 Veal, 306–307, 456–457 serving size, 12–13 Tragopogon porrifolius, 255 Vegetable oyster, 255 snap beans, 257 Trans fat, in coronary artery disease, 66 Vegetable Pyramid, 14 spinach, 258 Tree melon, 194 Vegetables squash, 259–260 Triglycerides, 26, 63 amaranth, 212 sweet potato, 261 Trout, 316–317 artichoke, 213 taro, 262 Tsao, 180 arugula, 214 tomatillo, 263 Tuna, 314–315 asparagus, 215 tomato, 264 Turkey, 296, 460–461 bamboo, 216 turnip, 265 Turkish coffee, 380 beets, 217 water chestnut, 266 Turmeric, 375 bitter melon, 218 yam, 267 Turnip, 265 broccoli, 219 Vegetable shortening, 393 Type 1 diabetes, 58 brussels sprouts, 220 Very low-density lipoproteins, 63 Type 2 diabetes, 58 cabbage, 221 Vinegar, 373 Tyramine, in cheese, 357 carrot, 222 Virgin olive oil, 395 cassava, 223 Vitamin A cauliflower, 224 acerola, 154 U celeriac, 225 amaranth leaves, 212 UL, see Ultra-heat treatment celery, 226 apricot, 156 UL, see Upper Limit chayote, 227 arugula, 214 Ultra-heat treatment, milk, 349 chicory, 228 beet greens, 217 Ultrapasteurized milk, 349 Chinese cabbage, 229 bok choy, 229 Univalves, 317 collards, 230 broccoli, 219 Unsalted butter, 391 corn, 231 brussels sprouts, 220 Unsalted margarine, 392 cress, 232 carambola, 168 Unsaturated fat, in coronary artery disease, 66 cucumber, 233 carrot, 222 Unsweetened chocolate, 404 dietary guidelines for Americans, 9–10 cherry, 170 Upper intake levels, tolerable eggplant, 234 chicory leaves, 228 minerals, 428–429 fennel, 235 collards, 230 vitamins, 426–427 garlic, 236 cress, 232 Upper Limit, nutrients, 6 ginger, 237 guava, 178 USDA, see U.S. Department of Agriculture horseradish, 238 jackfruit, 179 U.S. Department of Agriculture Jerusalem artichoke, 239 loquat, 186 Food Guide Pyramid, 11–14 jicama, 240 mango, 188 Index 515

nectarine, 191 feijoa, 174 storage in body, 31 passion fruit, 195 function, 30 Vitamin E, 31–32 peach, 196 grapefruit, 176 Vitamin K, 31 peppers, 250–251 guava, 178 Vitamins persimmon, 198 jackfruit, 179 as antioxidants, 31–33 prunes, 200 jicama, 240 functions and sources, 430–432 spinach, 258 jujube, 180 recommended intakes for individuals, squash, 259–260 kiwi, 181 422–423 storage in body, 31 kohlrabi, 242 supplements, 38–39 sweet potato, 261 kumquat, 182 tolerable upper intake levels, 426–427 tangerine, 209 lemon, 183 types, 29–31 taro leaves, 262 lettuce, 244 Vitis, 177 tomato, 264 lime, 184 VLDL, see Very low-density lipoproteins Vitamin B6 longan, 185 banana, 158 lychee, 187 chicory, 228 mango, 188 W fig, 175 nectarine, 191 Walking, for weight loss, 52 pomegranate, 201 okra, 246 Walnut, 341–342 potato, 252 orange, 193 Walnut oil, 399 spinach, 258 papaya, 194 Water, 33, 378–379 sweet potato, 261 parsley, 248 Water chestnut, 266 taro root, 262 parsnip, 249 Watercress, 232 water chestnuts, 266 passion fruit, 195 Watermelon, 189–190 Vitamin C peach, 196 Water-soluble vitamins, 30–31 acerola, 154 pear, 197 Wax beans, 257 amaranth leaves, 212 peppers, 250–251 Weight-bearing exercise, in osteoporosis, as antioxidant, 32 persimmon, 198 73 apple, 155 pineapple, 199 Weight control apricot, 156 plum, 200 coronary artery disease, 65 artichoke, 213 pomegranate, 201 diabetes, 61 asparagus, 215 potato, 252 Weight loss banana, 158 prickly pear, 202 by behavior modification, 53 beet greens, 217 pummelo, 203 hypertension, 55 bitter melon, 218 quince, 204 nutrition needs, 51–52 bok choy, 229 radish, 253 obesity, 48 breadfruit, 166 rhubarb, 206 physical activity, 52–53 broccoli, 219 rutabaga, 254 Weight management programs, 51 brussels sprouts, 220 sapodilla, 207 Weitzen, 386 cabbage, 221 scallion, 256 West Indian cherry, 154 carambola, 168 snap beans, 257 Wheat, 280–281 cauliflower, 224 spinach, 258 Wheat beer, 386 celeriac, 225 squash, 259–260 Wheat berries, 281 celery, 226 sweet potato, 261 Wheat flakes, 281 chayote, 227 tangerine, 209 Wheat germ oil, 398 cherimoya, 169 taro leaves, 262 Wheat seed, 281 cherry, 170 tomatillo, 263 Whipped butter, 391 chicory leaves, 228 tomato, 264 Whipped margarine, 392 collards, 230 turnip, 265 White beans, 328 corn, 231 yam, 267 Which chocolate, 404 cress, 232 Vitamin D , 161 durian, 173 osteoporosis, 70–73 White pepper, 214, 373–374 516 Index

White wines, 384 Whole fish, 310 Whole-grain flour, 287 Whole grains, 273 Whole milk, 348 Whole-wheat flour, 287 Wild rice, 282 Wine, 384–385, 480–481 Wine vinegar, 373 Women, bone mineral density, 69

X Xiquima, 240

Y Yam, 267 Yam bean, 240 Yeast, bread ingredient, 282–283 Yellow snap beans, 257 Yogurt nutrients, 474–475 preparation and serving, 358–359 Yolk, egg, 297 Yuba, 333 Yuca, 223

Z Zea mays L., 231 Zinc, in napa cabbage, 229 Zingiber officinale, 237 Ziziphus jujuba, 180