the thevisualfood encyclopedia...the definitive practical guide to food and cooking “the visual...

thevisualfood

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QA INTERNATIONAL

buying _ preparing _ serving ideas _ cooking storing _ nutritional information _ recipes

thevisualfood

FEATURING:

* An introduction outlining the origins of each item* Detailed descriptions of varieties* Buying tips and information about product availability and characteristics* Food preparation techniques* Most suitable cooking methods* Serving ideas* Preservation methods* Nutritional information* Illustrations of over 1,000 foods

The definitive practical guide to food and cooking

“The Visual Food Encyclopedia will be a welcome addition to any food reference collection.” Booklist (USA)

“By going through The Visual Food Encyclopedia, the first thing you learn is that you still have so much to learn about food.” Le Devoir (Canada)

Silver Medal of the Gastronomischen Akademie Deutchlands (Germany)

encyclopedia

Extrait de la publication

T H E

E N C Y C L O P E D I AVISUAL FOOD


ISBN : 978-2-7644-0898-8

Copyright © 1996 by Les Éditions Québec/Amérique inc.

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

Les Éditions Québec/Amérique inc.325, rue de la Commune Ouest, 3e étageMontréal, Québec, H2Y 2E1Tel. : (514) 499-3000 Fax : (514) 499-3010

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic ormechanical, including photocopying, recording, or by any information storage and retrieval system, withoutpermission in writing from the Publisher.


T H E

E N C Y C L O P E D I AVISUAL FOOD


EDITORIAL STAFF FOR THE ORIGINAL EDITION

PublisherJacques Fortin

Editorial DirectorFrançois Fortin

Executive EditorSerge D’Amico

Nutrition ConsultantsMarie Breton Dt. P. Isabelle Emond Dt. P.

Graphic designAnne Tremblay

Computer Graphics ArtistsJean-Yves Ahern Marc LalumièreRielle Lévesque Michel RouleauPascal Bilodeau Mamadou TogolaFrançois Escalmel Jocelyn Gardner

Page SetupLucie Mc Brearty Pascal GoyetteGeorges Audet Chantal Boyer

Computer ProgrammingDaniel Beaulieu

ResearchNathalie Daneau

Photo-retouching/coordinationJosée Gagnon

RecipesAriane Archambault

PhotographsStudio Focus-Pocus

CookLaurent Saget

Production and Technical SupportTony O’Riley

TranslatorsWinifred Langeard Peter MaldenGordon Martin Andrea Neuhofer

IV

Foreword

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

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

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

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

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

This reference guide is the result of three years of effort by a large team ofwriters, researchers, editors, illustrators and designers. It contains entries onover 1,000 different foods, as well as more than 1,300 illustrations, pho-tographs and recipes. Divided into topics and subtopics, the encyclopedia alsoincludes a table of contents, a detailed index and a glossary of specialized termsto help the reader access information as quickly as possible.

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

The Editor

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U s e r ’ s G u i d e

Each topic is divided into easy-to-spotsections. The headings lead you

through the necessary steps, fromshopping to preserving.

Each entry begins with an insightinto the origins of everyday foods.

You can select fresh produce withbuying tips, and take advantage ofseasonal bounty. We explain how toselect each item at its peak, and how

to choose from the large varietyavailable in your local store.

The icons help you find the rightheading at a glance.

Serving ideas: what to do withunusual food, and new ways of

using familiar food.

Full-color illustrations and anexceptional presentation make this

food guide as attractive as it is useful.

106S e r v i n g I d e a s

5Asparagus is always eaten cooked, either boiled or steamed. It can be served warm or hot, dressed in a generous helping of butter orhollandaise sauce. It is also good cold, topped with a dressing, mayonnaise, ormustard sauce. Puréed asparagus can be used to make soups, soufflés, or veloutés.Asparagus can also be used, cut or whole, to garnish omelets, poultry, quiches,salads, or pasta dishes. It also makes an interesting addition to a stir-fry.

white asparagus

Aperennial garden plant originating in the eastern Mediterranean region.Remnants of wild varieties of asparagus have been discovered innorthern and southern Africa, and archeologists believe that it may alsohave been cultivated in ancient Egypt. Consumed for over 2,000 years,

asparagus was originally valued for its medicinal properties. It fell into obscurityduring the Middle Ages, although it continued to be cultivated by the Arabs.Under the influence of Louis XIV, asparagus was rediscovered in the 18th century,and since then several new varieties have been developed. Today the principalproducers of asparagus are the United States, Europe, Mexico, and Taiwan.

Asparagus is actually a young edible shoot, commonly called a “spear”; the spearrises from an underground stem called a “crown,” which is capable of producingspears for 15 to 20 years. Most asparagus is harvested in spring, when it is 6 to 8 inches high and has tender, fleshy spears and tight, compact heads. Once theyreach maturity, the asparagus stalks become woody and fernlike foliage grows fromthe heads, making them inedible. Although grown on quite a large scale and in manycountries, asparagus is available in abundance only from March to late June.

There are over 300 varieties of asparagus, only 20 of which are edible. They are dividedinto three main categories:

• Green asparagus. This is the most common type of asparagus. It is harvested at a heightof about 8 inches.

• White asparagus. Grown in the dark (covered with soil to keep it from turning green), white asparagus is harvestedas soon as it emerges from the ground. Although more tender than the green variety, it tends to be less flavorful andis also more expensive, since more work is required to grow it.

• Purple asparagus. This variety has a fruity flavor and is harvested when only 2 or 3 inches high.

A s p a r a g u sAsparagus officinalis, Liliaceae

B u y i n g1Choose asparagus with firm, crisp stalksand compact, brightly colored headswith no traces of rust. Selecting similarly sizedspecimens will help ensure even cooking. Avoidyellowish asparagus with soft stalks and heads thatare beginning to flower, which are signs of age.

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VII

Details on storing food.

An illustration focuses on a specifichistoric or botanical aspect of each item.

Easy-to-spot divisions help find thesubject you’re looking for.

Helpful advice on the preparationand use of hundreds of ingredients.

Easy-to-follow steps clearly describespecific cooking techniques.

Although it is not a cookbook, TheVisual Food Encyclopedia highlights the main ways in which a food maybe used, often giving popular recipes.

Most suitable methods of cooking.

Focus on healthful eating as a keyto fitness.

U s e r ’ s G u i d e

107

Asparagus is actually ayoung edible shoot,commonly called a

“spear,” that rises froman undergroundcrown capable of

producing spears for15 to 20 years.

1 Cut off the ends of the asparagusstalks with a sharp knife. 2 Peel the asparagus from top tobottom.

3 Tie the asparagus in bundles. 4 Bundled asparagus is easierto remove from the pan aftercooking.

P r e p a r i n g4Before cooking asparagus, cut off the base of the stalk (which can becooked and puréed to make a soup). While it is not necessary to peelasparagus, it should be washed well in cold water to rid it of sand and soil.

A s p a r a g u s

S t o r i n g2Asparagus is very perishable. Wrapped in a damp cloth and placed in a perforatedplastic bag in the refrigerator, it will keep for amaximum of 3 days. Blanched asparagus will keepfor up to 9 months in the freezer.

C o o k i n g3Avoid overcooking asparagus, as thiscauses it to lose flavor, color, and nutri-ents. When boiling asparagus spears, tie them inbundles to make it easier to remove them oncethey are cooked. Steaming is the best cookingmethod, and there are special tall, narrow asparagussteamers on the market in which the asparagusstands upright in an inner basket. This methodcooks the asparagus to perfection, as the morefibrous bottoms are thoroughly cooked in theboiling water while the fragile tips are merelysteamed. Asparagus is ready when the stalks aretender but still firm. If you are planning to eat theasparagus cold, plunge it immediately into coldwater to halt the cooking process, but do not let itsoak. Asparagus can also be cooked in a microwaveoven. Avoid cooking it in iron pots, as this vege-table contains tannins which react on contact withiron, altering the color of the asparagus.

SERVES 4

Asparagus is an excellent source of folic acid and contains vitamin C, potassium, thiamine,riboflavine, vitamin B6, copper, vitamin A, iron,phosphorus, and zinc. Asparagus contains asulfurous substance that imparts an odor to urine.It also contains asparagine, an acid substance thatgives the vegetable its characteristic flavor and isalso diuretic. Asparagus is said to be laxative,remineralizing, and tonic.

Polish-Style Asparagus

2 lb. (1 kg) freshasparagus

2 hard-boiled eggs3 tbsp. chopped fresh parsley

2 lb. (125 g) butter 3 tbsp. fresh bread

crumbs

raw water 92%protein 2.6 gfat 0.3 gcarbohydrates 4.2 gcalories 24

per 100 g

1. Cut off the tough base of the asparagus stalks. Peel and wash thespears, and divide them evenly into four bunches. Tie the bundleswith string.

2. Immerse the asparagus in a large skillet filled with salted boilingwater, and blanch for about 10 minutes, or until a spear is easilypierced with the tip of a sharp knife. Drain well and remove thestrings. Arrange the spears in a serving dish and keep warm.

3. While the asparagus is cooking, peel the eggs and discard thewhites. Mash the yolks with a fork in a small bowl, and stir in theparsley.

4. Melt the butter in a small saucepan, and add the bread crumbs,stirring until they are golden brown. Remove from the heat.

5. Sprinkle the egg/parsley mixture over the asparagus spears, pourthe butter sauce over them, and serve immediately.

N u t r i t i o n a l I n f o r m a t i o n

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N u t r i e n t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17IntroductionBulb Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Chive, scallion, leek, garlic, onion, shallot, water chestnut

Root Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42Beet, turnip, parsnip, carrot, celeriac, black radish, radish, daikon, rutabaga malanga, salsifi, burdock

Fruit Vegetables. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55Okra, eggplant, avocado, bell pepper, olive, cucumber, tomato, tomatillo, squash,dried squash seeds, spaghettisquash, chayote

Leaf Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81Spinach, sorrel, dandelion nettle, purslane, lamb’s lettuce, arugula, cress, radicchio, chicory, endive, lettuce, violet,nasturtium, cabbage, sea kale, kale, collards, Savoy salad, Brussels sprout, Chinese cabbages

Stalk Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106Asparagus, bamboo, cardoon, chard, fennel, fiddlehead fern, kolrabi, celery

Tuber Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116Cassava, potato, taro, yam, jicama, sweet potato, Jerusalem artichoke, crosne

Inflorescent Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 130Cauliflower, broccoli, rapini, artichoke

L e g u m e s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137Introduction

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

F r u i t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173IntroductionDried Fruits, candied fruits, rhubarbBerries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182

Currant, blueberry, bilberry, blackberry, raisin, grape, strawberry, rasberry, cranberry, alkekengi

Stone Fleshy Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 196Plum, prune, nectarine, peach, cherry, date, apricot

Pome Fleshy Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207Apple, pear, quince, loquat

Citrus Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 218Pomelo, grapefruit, orange, tangerine, lemon, kumquat, lime, citron, bergamot

Tropical Fruits. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 229Plantain, banana, pineapple, jaboticaba, carambola, cherimoya, durian, jackfruit, tamarillo, rambutan,persimmon, litchi, longan, papaya, pepino, feijoa, jujube, kiwi, pomegranate, passion fruit, guava, fig, prickly pear,mangosteen, mango, horned melon, star apple, sapote

Melons. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263Watermelon, melons


N u t s a n d s e e d s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267Introduction

Walnut, pecan, cashew, kola nut, coconut, macadamia nut, Brazil nut, pine nut, ginkgo, chestnut, beechnut,hazelnut, sesame seeds, almond, sunflower seeds, pistachio nut

S e a w e e d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 293Introduction

Arame, wakame, kombu, hijiki, kelp, sea lettuce, agar-agar, dulse, carragheen, nori, glassworth, spirulina

M u s h r o o m s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 305Introduction

Common mushroom, enoki mushroom, morels, elm tree pleurotus, shiitake, boletus mushrooms, wood ear, truffle,chanterelles

C e r e a l s a n d g r a i n s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 317Introduction, Complementary proteins

Wheat, seitan, buckwheat, oats, barley, millet, rice, wild rice, quinoa, corn, popcorn, amaranth, rye, triticale, bread,flour, pasta, Asian noodles

F i s h . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 369Introduction

Kamaboko

Freshwater Fish. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 382Eel, bass, pike, carp, pikeperch, perch, trout

Sea Fish. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 390Bluefish, shad, mullet, angler, sea bass, sturgeon, caviar, sardine, anchovy, herring, mackerel, sea bream, conger,swordfish, gurnard, lamprey, redfish, sea robin, red mullet, salmon, John dory, cod, smelt, tuna, skate, shark

Flat Fish . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 422Flounder, turbot, halibut, sole

C r u s t a c e a n s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 425Introduction

Shrimp, lobster, crab, scampi, crayfish, spiny lobster

M o l l u s k s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 441Introduction

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

H e r b s , S p i c e s , a n d C o n d i m e n t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 465Introduction

Dill, anise, bay leaf, marjoram, oregano, tarragon, basil, sage, thyme, mint, parsley, chervil, rosemary, juniperberry, clove, allspice, nutmeg, cardamom, caper, caraway, saffron, coriander, cumin, lemon balm, lemon grass,

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

M e a t . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 523Introduction

Beef, veal, pork, lamb, venison, rabbit, ground meat

V a r i e t y m e a t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 549Introduction

Heart, liver, tongue, sweetbreads, brains, kidney, tripe

D e l i c a t e s s e n . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 557Introduction

Ham, bacon, sausage, andouille, rillettes, foie gras, black pudding

P o u l t r y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 569Introduction

Turkey, goose, chicken, hen, capon, guinea hen, squab, quail, pheasant, duck, eggs

M i l k P r o d u c t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 591Milk, goat’s milk, buttermilk, sour cream, butter, cream, yogurt, ice cream, cheese

S u g a r , C a c a o , a n d C a r o b . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 623Sugar, artificial sugars, honey, maple syrup, carob, cocoa/chocolate

F a t s a n d O i l s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 645Margarine, fats, oil

C o o k i n g I n g r e d i e n t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 657Arrowroot, baking powder, cream of tartar, baking soda, yeast

C o f f e e a n d T e a . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 663Tea, herbal teas, coffee

G l o s s a r y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 675

B i b l i o g r a p h y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 678

I n d e x . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 681


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N u t r i e n t s

The nutritional requirements of the body represent the quantities of food required for growth and maintenanceof good health. In order to ensure that its nutritional needs are met, the body is equipped with a unique signal– the sensation of hunger. Although hunger may appear to prompt us to eat for pleasure, its primary role is toensure that the body is provided with the substances that are essential for its survival. If the body does not

receive enough food, it manifests this deficiency by means of various symptoms, including fatigue, concentrationproblems, shortness of breath, and certain recurring infections. Everything the human body does (sleeping, eating,moving, shivering) depends on the work of cells, and in order for the body to function well, cells require minimumamounts of various foods.

Nutritionists have identified three types of food with unique roles:

• building blocks allow cells to grow and/or multiply, thus maintaining the body and ensuring that it developsnormally; they include protein and certain minerals (calcium, magnesium, and phosphorus);

• energy sources play a role in the formation of cells and in the digestive process, or simply maintain bodilyfunctions such as the regulation of body temperature; they include carbohydrates and fats;

• regulatory substances ensure that building blocks and energy sources are used efficiently by the body, or morespecifically by cells; they include water, vitamins, and minerals.

During the digestive process, the nutrients in food are made available to the body in order to ensure that it functionsat peak capacity. Since the quantities of nutrients in food vary, it is important to ensure that you consume sufficientamounts of a variety of foods on a daily basis. All nutrients are essential because each of them plays a specific role.

Protein

Protein derives its name from the Greek word protos, meaning «first» or «of primary importance,» because it is thebasic building block of living cells. Protein builds, repairs, and maintains the body, thus performing three functionsthat are essential to the survival of living matter. It also accelerates various biochemical reactions and acts as ahormonal messenger, neurotransmitter and component of the immune system. If the body is not supplied with suffi-cient quantities of carbohydrates and fat, protein can also be used as source of energy; 1 gram of protein contains 4calories.

Depending on the relative proportions of the amino acids they contain, proteins are referred to as either «complete»or «incomplete.» Of the 20 amino acids that make up proteins, 8 are regarded as «essential» because they cannot beproduced by the human body. Animal proteins are considered to be complete, while vegetable proteins are said to beincomplete. Strict vegetarians thus have to consume a broad range of vegetable proteins in order to ensure that theyobtain ideal proportions of all the essential amino acids. A deficiency in even one of these amino acids constitutes a

12

N u t r i e n t s

“limiting factor,” meaning that the body can synthesize only corresponding amounts of the other essential aminoacids. However, when a protein deficient in a certain amino acid is combined with a protein rich in this acid, theyare said to be “complementary” because the nutritional value of the combination is relatively high (seeComplementary proteins). Meat, poultry, protein, eggs, and dairy products are the main sources of animalproteins. Vegetable proteins are found in legumes, nuts, grains, and cereals. These are among the best sources ofprotein because they are low in fat and high in fiber.

Carbohydrates

As their name suggests, carbohydrates are organic compounds containing carbon, hydrogen, and water. They arethe main source of metabolic energy, and provide the energy required for the operation of the brain and the nervoussystem. Carbohydrates are also one of the components of cell walls. Since they are digested relatively quickly, carbo-hydrates release energy faster than protein and fat. Carbohydrates contain 4 calories per gram. There are three maintypes of carbohydrates:

• Simple carbohydrates consist of one or two sugars – such as glucose, fructose, sucrose, and lactose – and aredirectly absorbed by the body, without being digested. They are found in fruits, vegetables, honey, and table sugar(brown sugar, corn syrup, molasses, maple syrup).

• Complex carbohydrates consist of three or more sugars, such as starch, glycogen, and cellulose; theyhave to be broken down into simple carbohydrates by means of the digestive process before they can beabsorbed. They are found in cereals, legumes, nuts, and seeds, as well as in certain starchy vegetables such aspotatoes, peas, corn, and sweet potatoes.

• Fiber consists of carbohydrates and those parts of plants that cannot be digested. It can be either hard and stringy(insoluble fiber) or gelatinous and mucilaginous (soluble fiber). Since it is not digested, fiber provides almost nofood energy, but it does help to stimulate intestinal functions and is thus used to prevent and treat constipation.Fiber is found in varying proportions in cereals (especially whole-grain cereals), legumes, vegetables, fruits, nuts,and seeds.

A diet rich in complex carbohydrates (starch and fiber) is considered to be healthy because it may play a role in theprevention of certain illnesses such as colon cancer and conditions such as high blood pressure. Foods that containlarge amounts of simple sugars should be eaten in moderation, not only because they can cause tooth decay but alsobecause they contain so few nutrients that they are often referred to as “empty calories.”


13

N u t r i e n t s

Fat

The word “fat” is derived from the past participle of an Old English verb meaning “to cram.” Despite their bad repu-tation, fats play an essential role in the maintenance of good health. They are not only involved in the formation ofcell walls and the production of hormones, they also enhance the flavor of food and create the sensation of fullness.It is also important to remember that they are a concentrated source of energy: a single gram of fat contains 9calories – twice the amount in either carbohydrates or protein. Furthermore, fats also facilitate the circulation andabsorption of the fat-soluble vitamins (A, D, E, and K). They are the only source of the two essential fatty acids,linoleic acid and alpha-linoleic acid, which are the only fats that must be included in the diet, because the bodycannot produce them on its own. These acids ensure that all of the cells in the body remain intact by allowing themto absorb and expel substances without placing their contents at risk. The main sources of these essential fatty acidsare whole-grain cereals, oils, nuts, and seeds.

Cholesterol is a type of fat normally found in the blood that is essential for the production of sex hormones, biliaryacids, and vitamin A, as well as for the formation of cell walls. Only foods from animal sources contain cholesterol;vegetables are cholesterol-free. Unlike essential fatty acids, most cholesterol (70%) is produced inside the body; onlyabout a third (30%) comes from food. Even a diet that does not include cholesterol will not lead to a deficiency incholesterol, because the fatty acids in food have a much greater impact on blood-cholesterol levels than does thecholesterol in food.

Most of the fat in food is in the form of triglycerides, which are composed of fatty acids. These fatty acids can beeither polyunsaturated, monunsaturated, or saturated, depending on the presence or absence of double linksbetween the carbon atoms of which they are comprised. They are found in varying proportions in oils and other fats.Foods from animal sources generally contain more saturated fatty acids than foods from vegetable sources. Theexceptions are palm and coconut oils, which contain mainly saturated fat, and fish and seafood, which containsignificant amounts of polyunsaturated fatty acids. Polyunsaturated fatty acids are found mainly in vegetable oils,while monounsaturated fatty acids are found in olive oil, canola oil, hazelnut oil, avocados, and almonds.

Saturated fatty acids tend to raise blood-cholesterol levels, especially among people who consume excessive amountsof these acids and are particularly vulnerable to their effects. On the other hand, polyunsaturated and monounsatu-rated fatty acids tend to lower blood-cholesterol levels. It is common knowledge that there is a strong link betweenfatty foods and heart disease. However, clinical studies suggest that slightly reducing the amount of fat in the diet –or more specifically, reducing the amount of saturated fat and increasing the amount of mono- and polyunsatura-ted fats – can significantly lower the risk of heart disease.


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Vitamins

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

Among the water-soluble vitamins are vitamin C and the B-complex vitamins, which include thiamin (B1), ribofla-vin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), biotin, and folic acid. Water-soluble vitamins are not stored in significant quantities in the body; since they are soluble in water, they are elimina-ted in urine and sweat and must be replaced on a daily basis. Vitamin C is found mainly in fruits and vegetables,while B vitamins are found mainly in whole-grain cereals, meat, and dairy products. Water-soluble vitamins play arole in a large number of biochemical reactions involved in the regeneration of skin, blood, and nerve cells. Forexample, vitamin C, which is also known as ascorbic acid, helps the body absorb the iron in food and is involved inthe formation of collagen, a substance that enhances the resistance of skin, cartilage, bones, teeth, and blood vessels.B vitamins work together; if any one of them is lacking, the others cannot be used efficiently. They play a key role inthe transformation of protein, carbohydrates, and fat into a form of energy that can be distributed throughout thebody. They are also involved in the formation of antibodies and red blood cells, and ensure that the nervous anddigestive systems function normally.

The fat-soluble vitamins include vitamins A, D, E, and K. Since they are soluble in fats, they can be stored in body fatand in the liver. They are eliminated very slowly in bile, and can thus be toxic if consumed in excessive quantities,especially in the form of supplements containing vitamin A or D.

Vitamin A, which is found mainly in dairy products, liver, and egg yolks, plays an important role in the enhance-ment of night vision and ensures that the immune system functions normally. This vitamin is also found in theform of precursors (such as carotene, a substance that promotes the formation of vitamins in the body) in yellow,green, and orange fruits and vegetables.

Vitamin D is often referred to as the “sun vitamin” because the skin contains a precursor that turns into vitamin Dwhen exposed to the ultraviolet rays of the sun. This vitamin promotes the absorption of calcium and phosphorus,which are required for the formation of bone tissue. A deficiency in vitamin D during periods of growth can lead torickets, or rachitis, a disease that has adverse effects on the development of bones. Although a few minutes ofexposure to the sun provides all the vitamin D the body requires, it is commonly added to milk because many peopleare not exposed to sufficiently sunny conditions for long enough periods of time. Vitamin D is thus found in milk aswell as in eggs, liver, and fatty fish.


15

N u t r i e n t s

Vitamin E is an antioxidant that prevents the formation of free radicals, substances that stimulate the growth ofpotentially cancerous cells. Vitamin E is found mainly in vegetable oils, wheat germ, and fish oils.

Vitamin K is essential for the normal clotting of blood; in fact, its name is derived from the German wordKoagulation. Over half of the vitamin K required by the body is produced by the bacterial flora in the intestine;small amounts of vitamin K are also found in foods such as spinach, cabbage, milk, liver, and eggs.

Minerals

Minerals are inorganic substances that play a role in the formation of bones and in the metabolism of fat, protein,and carbohydrates; they also ensure that muscles and the nervous system function normally. Like vitamins, they arenot a source of energy. The 22 essential minerals are divided into two groups, macrominerals and microminerals.

The body requires relatively large amounts of macrominerals (hence their name); this group includes calcium,phosphorus, magnesium, sodium, chlorine, and potassium. The microminerals, which are required in muchsmaller quantities, include iron, zinc, copper, iodine, fluorine, and selenium. Although many foods contain onlysmall amounts of minerals, these quantities are generally sufficient to meet the body’s needs. The exceptions to thisrule are iron and calcium; the body requires relatively large amounts of these minerals, and many people do notconsume them in sufficient quantities. The foods containing iron include meat and meat substitutes, especially liverand legumes, as well as cereals and dark-green vegetables. Calcium is found mainly in dairy products, as well as inmollusks, crustaceans, legumes, green vegetables, nuts, and seeds. It is thus important to eat a variety of foods toensure that the body receives sufficient quantities of protein, fat, carbohydrates, vitamins, and minerals.

Water

In terms of volume, water is the most important component of the human body; approximately 55% of the adultbody is made up of water. It is so essential for survival that the body must replenish lost water within 2 or 3 days. Itplays a role in the regulation of body temperature, the lubrication of joints, and the transmission of sound in theear; it also functions as a shock absorber in the nervous system. In fact, all bodily functions are dependent on water.It is essential for digestion, absorption, and circulation, as well as for the excretion of bodily waste, the distribution ofnutrients, and the regeneration of tissue.

The supply of water in the body is regulated by thirst and must be replenished on a daily basis; people should thusdrink at least six to eight 8-ounce glasses of liquid (1.5 to 2 liters) per day. The term “liquid” here refers to milk,juice, decaffeinated coffee, decaffeinated tea, herbal tea, and soft drinks, as well as to pure water; fruits and vege-tables are also an important dietary source of liquid, since they contain 60% to 90% water.


16

N u t r i e n t s

Recommendations

Certain countries, including the United States, have established guidelines to ensure that the body’s basic nutritionalrequirements are met – not to combat deficiency diseases but rather to guard against the development of chronicillnesses. In fact, in industrialized countries, overeating is a more serious problem than malnutrition. Whencombined with a sedentary lifestyle, the overconsumption of foods rich in saturated fat contributes to the develop-ment of diseases associated with opulence, which include diabetes, cancers of the digestive system, heart disease,cerebrovascular disease, breast cancer, certain liver problems, and tooth decay. Numerous studies have clearlydemonstrated that there is a link between diet and the possible prevention of these diseases. However, these studieshave not yet had a significant impact on behavior. In fact, most of the dietary recommendations made byHippocrates in 500 B.C. remain valid today. Current nutritional guidelines had to be designed with two goals inmind: reducing the risks of chronic illnesses and ensuring that the body’s nutritional needs are met. A balanced dietshould thus:

• provide the recommended amounts of essential nutrients;

• provide no more than 30% of total calories in the form of fat and no more than 10% in form of saturated fat.

However, these guidelines have not led to permanent changes in eating habits of the population as a whole, becausepeople are very reluctant to make changes in their diet. Although nutritional guidelines do not provide any guaran-tees, they can increase your chances of remaining healthy and thus enhance your quality of life.


V e g e t a b l e s

B u l b V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . . . 3 0

R o o t V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . . . 4 2

F r u i t V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . . . 5 5

L e a f V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . . . 8 1

S t a l k V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . 1 0 6

T u b e r V e g e t a b l e s . . . . . . . . . . . . . . . . . . . . 1 1 6

I n f l o r e s c e n t V e g e t a b l e s . . . . . . . . . . . . . 1 3 0

cont

ents


18

Veg

eta

ble

s

I n t r o d u c t i o n

The term applied to the many varieties of garden plants used for food. While the importance of vegetables as afood has varied across the ages and from one culture to another, vegetables, along with rice, have long servedas a staple of the human diet. It is very difficult for scientists to trace the history of all the vegetables weconsume, although a number of hypotheses have been proposed regarding the origins of vegetable cultivation.

Well before the beginning of agriculture (12,000 years ago), humans were nomads who lived on hunting, fishing,and gathering. This period lasted for over 2 million years. As these nomadic peoples gradually settled in certainregions, they began to keep animals and to gather wild plants for food. It is not known exactly how human beingslearned to grow food, but it would appear that two techniques were used. The first method involved sowing seeds,while the second consisted of producing new plants from the shoots or roots. With subsequent migrations of peoplesand their plants, new varieties of plants were created through hybridization. Over many generations, these plantsadapted to environmental changes.

The most significant improvements in a number of vegetable varieties are actually quite recent and are largely attri-butable to the discovery of the principles of genetics as elaborated by Darwin and Mendel in the late 19th and early20th centuries. These discoveries have made it possible to produce new varieties with specific crop yields andqualities such as flavor, color, and so on. Today vegetables are consumed mainly as an accompaniment to maincourses in most of the Western Hemisphere, although they continue to play a central role in the diet in Asia and theMiddle East. In North America, the consumption of vegetables has been on the rise since the mid-1970s, largely as aresult of increased public awareness of their importance in a healthy diet. The recommendations of health professio-nals, as well as scientific research establishing a close link between a high consumption of fruits and vegetables andthe prevention of certain diseases, have contributed to making the health benefits of vegetables more widely known.The greater diversity and availability of vegetables in the marketplace have also contributed to the increase in theirconsumption.

A simple way to classify vegetables is on the basis of the portion of the plant that is used for food. This gives us:

• bulb vegetables, which include garlic, scallion, chive, shallot, onion, and leek;

• leaf vegetables, including chicory, cabbage, watercress, spinach, various types of lettuce, nettle, sorrel, dandelion,and radicchio;

• inflorescent vegetables such as artichoke, broccoli, cauliflower, and broccoli rape;

• fruit vegetables, including eggplant, avocado, chayote, cucumber, squash, okra, olive, and peppers;

• root vegetables such as beets, burdock, carrots, celeriac, malanga, turnip, parsnip, radish, rutabaga, and salsify;

• stalk vegetables, including asparagus, bamboo, chard, cardoon, celery, kohlrabi, fiddlehead fern, and fennel; and

• tuber vegetables, which include crosne, yam, jicama, manioc, sweet potato, potato, taro, and Jerusalemartichoke.

685

The terms in CAPITAL LETTERS refer to a main entry. Those in bold type refer to a recipe.

I n d e x

TAMARIND 512tangelo [see Mandarin ] 222tangerine [see Mandarin ] 222tangor [see Mandarin ] 222Tapenade 63tapioca [see Cassava] 116TARO 123TARRAGON 474TEA 664

black tea 665green tea 665instant tea 665oolong tea 665theine 666

teff [see Millet] 334TEMPEH 171TEXTURED VEGETABLE PROTEINS 172theine [see Tea] 664THYME 477TOFU 167

Tofu with Ginger 169tofutti [see Ice cream] 613TOMATILLO 69TOMATO 66

Tomato and Bocconcini Salad 68tomcod [see Cod] 412TONGUE 553tonic [see Glossary] 675tops [see Glossary] 675tree ear [see Wood ear ] 315TREE TOMATO 240trim [see Glossary] 675TRIPE 556TRITICALE 352TROUT 388

arctic char 388brook trout 388brown trout 388common grayling 388

lake trout 388rainbow trout 388Trout Cooked in Aluminum Foil 389

Trout with Almonds 289TRUFFLE 314TUNA 416

albacore 416bluefin tuna 416bonito 416Tuna à la Basquaise 418yellowfin tuna 417

tunny [see Tuna ] 416turban squash [see Squash] 72TURBOT 423TURKEY 574

Lemon turkey cutlets 575TURMERIC 495TURNIP 44turnip-rooted parsley [see Parsley ] 479twaite shad [see Shad ] 391Tzatziki 605

Uudon [see Asian noodles] 367ugli fruit [see Mandarin ] 222urd bean [see Black gram ] 146

VValencia orange [see Orange ] 220VANILLA 513VARIETY MEATS 550VEAL 535

Veal olives (paupiettes) 536

VEGETABLES 18velvet shank [see Enoki mushroom ] 309velvet swimming crab [see Crab] 434VENISON 544verjuice [see Glossary] 675vermifuge [see Glossary] 675Vichyssoise 33vinaigrette [see Glossary] 675VINEGAR 517

balsamic vinegar 517VIOLET 96

WWAKAME 296walleye [see Pike perch ] 386WALNUT 270wasabi [see Glossary] 675WATER CHESTNUT 40

Water Chestnuts Wrapped in Bacon41

watercress [see Cress] 88WATERMELON 263wax bean [see Bean] 142WAX GOURD 70WHEAT 322

bran 322bulgur 324couscous 324cracked wheat 324puffed wheat 324semolina 324spelt wheat 322wheat flakes 324wheat germ 326wheat germ oil 324whole wheat 324

WHELK 460white kidney bean [see Bean] 142white pea bean [see Bean] 142white sugar [see Sugar] 624white tuna [see Tuna ] 416whiting [see Cod] 412whole wheat [see Wheat] 324wild chicory [see Chicory] 90WILD RICE 341

Wild Rice au Gratin 342winter flounder [see Plaice] 422witch flounder [see Plaice] 422witloof [see Chicory] 90wonton wrappers [see Asian noodles] 367WOOD EAR 315

YYAM 124yard-long bean [see Dolichos bean] 152yautia [see Malanga ] 52YEAST 661yellow perch [see Perch] 387yellowfin tuna [see Tuna ] 416yellowtail flounder [see Plaice] 422YOGURT 605

kefir 605kumiss 605Tzatziki 605

ZZante currants [see Raisin ] 186zest [see Glossary] 675zucchini [see Squash] 72Zucchini with Mustard Sauce 77

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