Nuts and Legumes

What are Legumes? Legumes are the edible seeds of leguminous plants, such as peas, beans and lentils, or more simply, they are the seeds of anything that comes in a pod. Green peas and broad beans are eaten when young and fresh; many other legumes are matured on the plant, so they are starchier to eat than are fresh seeds that are picked when younger. These mature seeds are dried before eating and are called pulses. Pulses have been a staple food in the Mediterranean region, Central and South America, India and North Africa for centuries. Commonly used pulses available in Australia include: Aduki Beans: small, round red beans with a slightly nutty, sweet taste Black Beans: small, oval beans with shiny black skins, creamy coloured inside Black Eye Beans: white beans with a black patch on them Borlotti Beans: flattish oval beans with a mottled pink skin Butter Beans: flat white beans Cannellini Beans: plump, white Italian haricot beans Chickpeas: creamy-coloured round beans similar in shape to hazelnuts Haricot Beans: oval, white beans; may be small or large Mung Beans: very small, round green beans Red Kidney Beans: plump, red, kidney-shaped beans Soya Beans: small, round, honey-coloured beans Green and Yellow Split Peas: halves of small green or yellow peas Lentils: small red, green or brown split seeds.

Cooking Legumes The aim of cooking legumes is to soften them as they are hard and dry – boiling is the most common method of making them edible Pre-soak in water for a couple of hours Cook in boiling water – then on a simmer for about an hour Add a little lemon juice to help keep its shape

Functional Properties of Legumes Texture – depending upon the variety of legumes and cooking techniques, different textures and mouth-feels can be created Flavour – legumes have a mild, nutty flavour and very little aroma

Nutritional Properties of Legumes High in protein, however they do not contain all the essential amino acids Good source of Vitamins and Minerals such as: iron, folate, magnesium, zinc, phosphorus and some B vitamins High in starch and both dietary fibre and soluble fibre

Nuts Botanically, nuts are the single- seeded, dry, hard-shelled fruit of trees. The term ‘nut’ is also used to describe edible soft kernels with hard or brittle shells, such as peanuts, almonds and walnuts. Nuts grow throughout the world and come in many different varieties. They can be sold as whole nuts in the shell or shelled, raw, dry roasted or oil- roasted. They can also be salted, sugared, spiced or plain, and chopped, slivered, ground or whole. Some types are eaten fresh from the tree but most are dried for a short time, which increases the intensity of the flavour and improves the texture.

Nuts commonly eaten in Australia Type of Nut Properties Almonds A source of calcium, their fat content is mainly monounsaturated and they have the highest fibre content of all nuts. Sweet almonds are used for eating and cooking, and bitter almonds are used for almond extract. Brazil Nuts Rich in nutrients, with a wide variety of vitamins and minerals, especially calcium, as well as protein and flavonoids (antioxidants). Their fat content converts to omega-3 fatty acids in the body. Cashews Sold shelled, as their shells contain caustic oil. They have a lower fat content and a higher starch content than most nuts. Chestnuts Chestnuts have a slightly mealy, soft texture with a nutty but slightly sweet taste. They are versatile in use. They can be roasted, boiled and used in stuffings, soups and salads, or in sweet dishes. Before cooking, a cross needs to be cut in the shell to avoid the nut bursting open. Chestnuts are high in carbohydrates and water but very low in fat. They have a short shelf life. Coconuts The seed of the coconut palm tree. The soft flesh is available fresh, or dried and shredded (desiccated). Coconut milk extracted from the flesh is high in saturated fatty acids. Hazelnuts Small round nuts with very shiny brown shells. They contain most nutrients, and also plant sterols that appear to protect against disease. They are used mainly in cakes, biscuits and confectionery. Macadamia Nuts Indigenous to Australia, their sweet, delicate taste and creamy texture make them suitable for biscuits, ice-cream and other sweet dishes. They are mainly sold shelled because their shells are very hard. Macadamias have one of the highest fat contents of all nuts. Peanuts Peanuts are different from tree nuts. They grow and mature in a pod under the ground so are technically a legume, although their texture and nutrient composition is closer to that of nuts. Peanuts can be used raw or roasted in the shell. They are an excellent source of niacin. Pecans Grown in Australia, they have a high fat content but are lower in protein than most nuts. Pine Nuts The seeds from pine cones, in various sizes. They are time-consuming to harvest so are expensive. Pine nuts have a high fat content and significant amounts of iron. Pistachio Nuts Pistachio nuts have beige shells and light green kernels. They are used in many Middle Eastern pastries and cakes. They have significant amounts of iron and vitamin A. Walnuts Walnuts should be purchased when very fresh as they go rancid quickly. They are a good source of omega-3 fatty acids and plant sterols that protect against some diseases. Walnuts are used widely in biscuits, salads, vegetable dishes and vegetarian foods.

Functional Properties of Nuts Fat Content – nuts have a high fat content which means they can brown easily. The high fat content means that they can be made into oils eg: sesame oil Volume and Texture – some nuts can be ground and used to make flour. This gives volumes to foods such as cakes giving a lighter and grittier mouthfeel. This flour doesn’t contain gluten so may be quite crumbly and is appropriate for those with coeliac disease

Nutritional Properties of Nuts Nuts are mainly used as a snack due to their high fat content They are also good sources of protein, calcium, B vitamins, magnesium and vitamin E