PROTEIN BASED FOOD:EGGS

&OTHER PROTEIN SOURCES

Foods I: Fundamentals

PROTEIN

SOURCES of protein: Eggs, fish, red meat, poultry, nuts, beans,

dairy Our body needs 2-3 servings of protein

daily so that we are able to: MEET ENERGY NEEDS GROW/REPAIR

Excess protein is stored as fat A food with all 9 amino acids is a

COMPLETE PROTEIN These come from animal sources (except soy) Incomplete come from plant sources (beans,

nuts, seeds, grains)

EGGS

EGGS

NUTRITION: Egg yolk = high cholesterol, fat & vitamin A

Egg substitutes are a low-cholesterol alternative

STORAGE: In fridge for up to 4 weeks

COOKERY: Poached simmering & turning in water Boiled cooling in water makes them easier to peel Fried

USES: Used as emulsifying agent in mayonnaise Used as a thickener in puddings Used as a binding agent in meatloaf Egg whites in soufflés & meringue toppings

Cream of tartar (acid) is added to stabilizes foam Egg YOLK destroys the whipping ability of whites In meringues, egg whites should be shiny, white and hold shape to form

stiff peaks Eggs @ room temp. give greater volume to beaten egg whites

EGGS

Dried Beans, Nuts, Seeds

Dried Beans, Nuts, Seeds

NUTRITION: A part of the MEAT group Dry beans = high in fiber 1 ½ c. legumes = 3 oz. serving of meat To get all 9 essential amino acids,

legumes can be combined with GRAINS COOKING:

After beans have been sorted, rinsed and soaked, they should be drained & rinsed before cooking

Legumes- a high protein vegetable that can be used as a meat substitute