Healthy Matter Raw Materials epsd (week 12)
Eggplant
Eggplant, or aubergine as it is called in France, is a vegetable long prized for its beauty as well as its unique taste and texture. Eggplants belong to the plant family of Solanaceae, also commonly known as nightshades, and are kin to the tomato, bell pepper and potato. Eggplants grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height.
One of the most popular varieties of eggplant in North America looks like a pear-shaped egg, a characteristic from which its name is derived. The skin is glossy and deep purple in color, while the flesh is cream colored and spongy in consistency. Contained within the flesh are seeds arranged in a conical pattern.
In addition to this variety, eggplant is also available in a cornucopia of other colors including lavender, jade green, orange, and yellow-white, as well as in sizes and shapes that range from that of a small tomato to a large zucchini.
While the different varieties do vary slightly in taste and texture, one can generally describe the eggplant as having a pleasantly bitter taste and spongy texture. In many recipes, eggplant fulfills the role of being a complementary ingredient that balances the surrounding flavors of the other more pronounced ingredients.
How To Select and Store Eggplant
Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny, and their color, whether it be purple, white or green, should be vivid. They should be free of discoloration, scars, and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed.
The stem and cap, on either end of the eggplant, should be bright green in color. As you would with other fruits and vegetables, avoid purchasing eggplant that has been waxed. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not.
Although they look hardy, eggplants are actually very perishable and care should be taken in their storage. Eggplants are sensitive to both heat and cold and should ideally be stored at around 50 degrees Fahrenheit (10 degrees Celsius). Do not cut eggplant before you store it as it perishes quickly once its skin has been punctured or its inner flesh exposed.
Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for a few days. If it is too large for the crisper, do not try to force it in; this will damage the skin and cause the eggplant to spoil and decay. Instead, place it on a shelf within the refrigerator.
Here is some background on why we recommend refrigerating eggplant. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.
If you purchase eggplant that is wrapped in plastic film, remove it as soon as possible since it will inhibit the eggplant from breathing and degrade its freshness.
Nutrition Facts
https://www.medicalnewstoday.com/articles/279359.php
Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous.
While the quality of the greens does not reflect that of the roots, if you are going to consume this very nutritious part of the plant, look for greens that appear fresh, tender, and have a lively green color.
Cut the majority of the greens and their stems from the beet roots, so they do not pull away moisture away from the root. Leave about two inches of the stem attached to prevent the roots from "bleeding." Do not wash beets before storing. Place in a plastic bag and wrap the bag tightly around the beets, squeezing out as much of the air from the bag as possible, and place in refrigerator where they will keep for up to 3 weeks. Loss of some nutrients in beets—for example, its vitamin C content—is likely to be slowed down through refrigeration.
Store the unwashed greens in a separate plastic bag squeezing out as much of the air as possible. Place in refrigerator where they will keep fresh for about four days.
Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they'll retain their flavor and texture.
Beets are also an excellent source of folate and a very good source of manganese, potassium and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.
Grape
Grapes are a type of fruit that grow in clusters of 15 to 300, and can be crimson, black, dark blue, yellow, green, orange, and pink. "White" grapes are actually green in color, and are evolutionarily derived from the purple grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanins, which are responsible for the color of purple grapes. Anthocyanins and other pigment chemicals of the larger family of polyphenols in purple grapes are responsible for the varying shades of purple in red wines. Grapes are typically an ellipsoid shape resembling a prolate spheroid
How To Select and Store Grape
For the best tasting grapes with high concentrations of antioxidants select those that are fully ripe. Fully ripened grapes are plump and free from wrinkles. They should be intact, firmly attached to a healthy looking stem, and not leaking juice. The area around the attachment should have the same color as the rest of the grape.
One way to help predict the sweetness of grapes is by their color: green grapes are medium sweet, red grapes are very sweet, and blue-black grapes are the least sweet. Green grapes should have a slight yellowish hue, red grapes should be mostly red, while purple and blue-black grapes should be deep and rich in color.
Since grapes tend to spoil and ferment at room temperature, they should always be stored in the refrigerator. Loosely wrap unwashed grapes in a paper towel and place them in an airtight container or plastic bag. This way, they'll keep fresh in the refrigerator for up to 5 days.
Here is some more background on why we recommend refrigerating grapes. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.
While freezing detracts from some of their flavor, frozen grapes are a wonderful snack and particularly intriguing to children. To freeze grapes, wash and pat them dry, then arrange in a single layer on a cookie sheet and place in freezer. (Patting the grapes dry is important, because excess moisture can cause the grapes to stick together and become one large frozen fruit clump.) Once frozen, transfer grapes to a heavy plastic bag and return them to the freezer.
Nutrition Facts Grape
Grapes are an outstanding source of phytonutrients, especially phenols and polyphenols. The phytonutrients in grapes can differ not only due to growing conditions but also from species to species and variety to variety. Taken as a group, grapes offer phytonutrients in 5 basic categories: flavanols and flavonols (both flavonoids); phenolic acids; stilbenes; and carotneoids. Grape flavonoids include catechins, epicatechins, procyanidins, quercetin and petunidin. Grape phenolic acids include coumaric acid, caffeic acid, ferulic acid and gallic acid. Stilbenes in grapes include resveratrol, piceatannol, and pterostilbene. The carotenoids beta-carotene, lutein and zeaxanthin are also provided in valuable amounts in many varieties of grape. Grapes are a very good source of vitamin K and copper as well as a good source of vitamin B2.
source : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=40
Walker, A. R.; Lee, E.; Bogs, J.; McDavid, D. A. J.; Thomas, M. R.; Robinson, S. P. (2007). "White grapes arose through the mutation of two similar and adjacent regulatory genes". The Plant Journal. 49 (5): 772–785. PMID 17316172. doi:10.1111/j.1365-313X.2006.02997.x
Eggplant, or aubergine as it is called in France, is a vegetable long prized for its beauty as well as its unique taste and texture. Eggplants belong to the plant family of Solanaceae, also commonly known as nightshades, and are kin to the tomato, bell pepper and potato. Eggplants grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height.
One of the most popular varieties of eggplant in North America looks like a pear-shaped egg, a characteristic from which its name is derived. The skin is glossy and deep purple in color, while the flesh is cream colored and spongy in consistency. Contained within the flesh are seeds arranged in a conical pattern.
In addition to this variety, eggplant is also available in a cornucopia of other colors including lavender, jade green, orange, and yellow-white, as well as in sizes and shapes that range from that of a small tomato to a large zucchini.
While the different varieties do vary slightly in taste and texture, one can generally describe the eggplant as having a pleasantly bitter taste and spongy texture. In many recipes, eggplant fulfills the role of being a complementary ingredient that balances the surrounding flavors of the other more pronounced ingredients.
How To Select and Store Eggplant
Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny, and their color, whether it be purple, white or green, should be vivid. They should be free of discoloration, scars, and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed.
The stem and cap, on either end of the eggplant, should be bright green in color. As you would with other fruits and vegetables, avoid purchasing eggplant that has been waxed. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not.
Although they look hardy, eggplants are actually very perishable and care should be taken in their storage. Eggplants are sensitive to both heat and cold and should ideally be stored at around 50 degrees Fahrenheit (10 degrees Celsius). Do not cut eggplant before you store it as it perishes quickly once its skin has been punctured or its inner flesh exposed.
Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for a few days. If it is too large for the crisper, do not try to force it in; this will damage the skin and cause the eggplant to spoil and decay. Instead, place it on a shelf within the refrigerator.
Here is some background on why we recommend refrigerating eggplant. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.
If you purchase eggplant that is wrapped in plastic film, remove it as soon as possible since it will inhibit the eggplant from breathing and degrade its freshness.
Nutrition Facts
One cup of cooked eggplant, weighing
around 99 grams (g) contains:
- 35 calories
- 0.82 g of protein
- 8.64 g of carbohydrate, of which 3.17 g is sugars
- 0.23 g of fat
- 2.5 g of dietary fiber
- 188 milligrams (mg) of potassium
- 6 mg of calcium
- 1 mg of sodium
- 0.12 mg of zinc
- 1.3 mg of vitamin C
- 0.25 mg of iron
- 11 mg of magnesium
- 15 mg of phosphorus
- 14 micrograms (mcg) of folate
- 85 mcg of vitamin B62.9 mcg of vitamin K
Eggplants also contain flavonoids, such as anthocyanins. Anthocyanins
are water-soluble pigments that have many health benefits. They also help give
the eggplant its well-known, dark purple color.
The skin of the eggplant is rich in antioxidants, fiber, potassium, and
magnesium.
The phenolic content of eggplant makes it such a potent free radical
scavenger that this vegetable is ranked among the top 10 vegetables in
terms of oxygen radical absorbance capacity.
source : http://www.whfoods.com/genpage.php?dbid=22&tname=foodspicehttps://www.medicalnewstoday.com/articles/279359.php
Beetroot
The beetroot is a root vegetable, scientifically known as Beta vulgaris. It is also known as red beet,
table beet, garden beet, or simply beet. Packed with essential nutrients,
beetroots are a great source of fiber, folate (vitamin B9), manganese,
potassium, iron and vitamin C. Beetroots and beetroot juice have been
associated with numerous health benefits, including improved blood flow, lower
blood pressure and increased exercise performance.
Many of these health benefits are due by their high
content of inorganic nitrates. Beetroots are delicious when eaten raw, but are
more frequently cooked or pickled. Their leaves can also be cooked and enjoyed
like spinach. There are numerous different types of beetroots, many of which
are distinguished by their color; yellow, white, pink or dark purple.
How To Select and Store Beetroot
Choose small or medium-sized beets whose roots are firm, smooth-skinned and
deep in color. Smaller, younger beets may be so tender that peeling won't be
needed after they are cooked.Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous.
While the quality of the greens does not reflect that of the roots, if you are going to consume this very nutritious part of the plant, look for greens that appear fresh, tender, and have a lively green color.
Cut the majority of the greens and their stems from the beet roots, so they do not pull away moisture away from the root. Leave about two inches of the stem attached to prevent the roots from "bleeding." Do not wash beets before storing. Place in a plastic bag and wrap the bag tightly around the beets, squeezing out as much of the air from the bag as possible, and place in refrigerator where they will keep for up to 3 weeks. Loss of some nutrients in beets—for example, its vitamin C content—is likely to be slowed down through refrigeration.
Store the unwashed greens in a separate plastic bag squeezing out as much of the air as possible. Place in refrigerator where they will keep fresh for about four days.
Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they'll retain their flavor and texture.
Nutrition Facts Beetroot
Beets are unique in their rich combination of betalain pigments. Both
betacyanins (red-violet pigments) and betaxanthins (yellow pigments) can be
found in beets. Betanin and vulgaxanthin are betalains that have gotten special
attention in beet research.Beets are also an excellent source of folate and a very good source of manganese, potassium and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.
Grapes are a type of fruit that grow in clusters of 15 to 300, and can be crimson, black, dark blue, yellow, green, orange, and pink. "White" grapes are actually green in color, and are evolutionarily derived from the purple grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanins, which are responsible for the color of purple grapes. Anthocyanins and other pigment chemicals of the larger family of polyphenols in purple grapes are responsible for the varying shades of purple in red wines. Grapes are typically an ellipsoid shape resembling a prolate spheroid
How To Select and Store Grape
For the best tasting grapes with high concentrations of antioxidants select those that are fully ripe. Fully ripened grapes are plump and free from wrinkles. They should be intact, firmly attached to a healthy looking stem, and not leaking juice. The area around the attachment should have the same color as the rest of the grape.
One way to help predict the sweetness of grapes is by their color: green grapes are medium sweet, red grapes are very sweet, and blue-black grapes are the least sweet. Green grapes should have a slight yellowish hue, red grapes should be mostly red, while purple and blue-black grapes should be deep and rich in color.
Since grapes tend to spoil and ferment at room temperature, they should always be stored in the refrigerator. Loosely wrap unwashed grapes in a paper towel and place them in an airtight container or plastic bag. This way, they'll keep fresh in the refrigerator for up to 5 days.
Here is some more background on why we recommend refrigerating grapes. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.
While freezing detracts from some of their flavor, frozen grapes are a wonderful snack and particularly intriguing to children. To freeze grapes, wash and pat them dry, then arrange in a single layer on a cookie sheet and place in freezer. (Patting the grapes dry is important, because excess moisture can cause the grapes to stick together and become one large frozen fruit clump.) Once frozen, transfer grapes to a heavy plastic bag and return them to the freezer.
Nutrition Facts Grape
Grapes are an outstanding source of phytonutrients, especially phenols and polyphenols. The phytonutrients in grapes can differ not only due to growing conditions but also from species to species and variety to variety. Taken as a group, grapes offer phytonutrients in 5 basic categories: flavanols and flavonols (both flavonoids); phenolic acids; stilbenes; and carotneoids. Grape flavonoids include catechins, epicatechins, procyanidins, quercetin and petunidin. Grape phenolic acids include coumaric acid, caffeic acid, ferulic acid and gallic acid. Stilbenes in grapes include resveratrol, piceatannol, and pterostilbene. The carotenoids beta-carotene, lutein and zeaxanthin are also provided in valuable amounts in many varieties of grape. Grapes are a very good source of vitamin K and copper as well as a good source of vitamin B2.
source : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=40
Walker, A. R.; Lee, E.; Bogs, J.; McDavid, D. A. J.; Thomas, M. R.; Robinson, S. P. (2007). "White grapes arose through the mutation of two similar and adjacent regulatory genes". The Plant Journal. 49 (5): 772–785. PMID 17316172. doi:10.1111/j.1365-313X.2006.02997.x
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