A question that comes up frequently with cooking students is: “what is the differences between fruits and veggies, or nuts and seeds?” I have found that there are formal definitions and then there are cook’s definitions. The two do not always match. So I thought I would do some research and find out what is what, this or that. Let me know if there any other ‘this or that’ item you want me to look into.
Seed V. Nut
Wikeapedia: A nut is a fruit composed of an inedible hard shell and a seed, which is generally edible. In general usage, a wide variety of dried seeds are called nuts, but in a botanical context “nut” implies that the shell does not open to release the seed (indehiscent).
DifferenceBetween: As far as nutrient content is concerned, nuts are rich in protein, vitamins, minerals and fat; while seeds are rich in protein, vitamin B, minerals, fat and dietary fibers. A nut can also be a seed but a seed by definition is not a nut.
In reality there are some items that cross over into many categories. However there is also confusion between using botanical differences Vs cooking terms.
- True Nuts are a hard-shelled pod that contains both the fruit and seed of the plant where the fruit does not open to release the seed into the world. Examples: Acorns, chestnuts, Kola nut and hazelnuts (aka filberts).
- True Seeds Include Brazil nuts, pine nuts, quinoa, poppy seeds, sesame seeds, flax seeds, cashews, pistachios, sunflower, chia seeds, walnuts, hemp seed, millet and rice.
- Drupes: A type of fruit where the outer fleshy part surrounds a shell (aka a pit) with a seed inside, like stone fruit. Examples includes: plums, cherry, peaches but also almonds, coconuts, pecans, coffee and walnuts.
- Legumes: Peanuts, chickpeas, beechnut, and soybeans
Bottomline? It really does not matter in terms of cooking, if something is a nut, seed, drupe or legume. The only time these differences matter is if someone specifies an allergy. In a culinary sense, some of the differing foods look alike, cook alike, and are used alike in dishes.
Fruit V. Veggie
Tamara Troup: A fruit is the mature seed-bearing ovary part of a plant and a vegetable is the edible parts of plants that are not classified contrary. A fruit can be a vegetable, but a vegetable cannot be a fruit. Fruit is one of many scientific terms for an edible plant part, but vegetable is not a scientific term and is rooted instead in culinary and cultural tradition.
LiveScience: A lot of foods that are (botanically speaking) fruits, but which are savory rather than sweet, are typically considered vegetables by chefs. This includes such botanical fruits as eggplants, bell peppers and tomatoes.
HealthLine: Botanically, fruits contain seeds and come from the flower of a plant, while the rest of the plant is considered a vegetable. In cooking, fruits are considered to be sweet while vegetables are more savory. Fruits and vegetables have a lot of similarities in terms of nutrition. Both are high in fiber as well as vitamins, minerals, antioxidants and plant compounds.
In cooking the common understanding is that veggies are savory while fruits are sweet. But that is not always the case.
- Sweet Veggies used in desserts: Sweet Potato, beets, carrots, rutabagas and turnips
- Fruits thought of as Veggies: Winter squash, avocados, cucumbers, peppers, eggplants, olives, pumpkins, pea pods, zucchini, tomatoes, beans, and some nuts.
Bottomline Again, differences really do not matter in terms of cooking. I often will cook something that combines both fruits and veggies. My aim in cooking is for a visually stunning plate, an aromatic smell that triggers hunger, flavor that bursts from my food choices, and nutrition in abundance. Botanically different, nutritionally they are all packed with what our body needs. Fruit may be generally higher in sugar (calories) than vegetables, but both are rich sources of fiber, vitamins, minerals and antioxidants. Both come in a rainbow of colors indicating differing nutrients.
- The only time I have heard of the difference between veggies and fruit matter, was when the US government, under President Reagan, argued that ketchup and other condiments could count as veggies which in turn allowed for a reduction in the school lunch budgets. So while it may not matter in cooking terms, politically, if something is a veggie or not can be important.
So, did I help clarify things or just made it more confusing? I worry more about what it looks and tastes like, and if anyone eating my food is allergic. How a food is labeled does not dictate how I will cook with it. How about you?
Tofu Vs. Tempeh
Tofu: Tofu is a soy-based protein source usually found in smooth, white colored blocks. It is made similar to the way cheese is made but curdling unfermented soy milk into coagulated protein and set in a mold. It is a complete source of protein with amino acids. It is also low in saturated fats and has no cholesterol. It can be processed with magnesium or calcium, which adds nutrition.
Tempeh: Tempeh is a soy-based protein source usually found in tight packaging, off white to tanish in color and textured. Cooked soybeans are fermented (with a fungus) and packed into smalish bricks. Often, additional whole (with or without gluten) grains may be added; I see “flax tempeh” in my stores. This is also a complete protein source with calcium and iron.
These two proteins come from the same source, only the processing (and therefor taste and texture) are different. Tempeh, however generally has more protein than regular tofu. It has more fiber since it is less processed and closer to a raw condition. It also has more vitamins.
–Patty
— ** —
News: May 2019 The Center for Food Safety (one of my go-to places for food news) reports it has finally won its case to force the EPA to ban 12 neonicotinoids pesticides. These are to be pulled from the market because of a 2013 lawsuit brought on behalf of conservationists and beekeepers. The complaint was these pesticides harm pollinators, bees specifically, beekeepers and other endangered species. What makes these pesticides so bad is that they kill even in small doses, and they incorporate themselves into the whole plants and make the whole plant toxic to all insects, bees and other pollinators. In fact neonics are 10k more toxic to bees that any other pesticides.
Recipes: I added a Caesar Salad, and a great Tomato Peach Salad. I also added a Flourless Peanut Butter Loaf that turned out better than I had hoped (and gluten free). Finally, I added a Dried Fish Slaw Tacos recipe. Dried fish have a very fishy taste and smell, which I, and my dogs (go figure), like. They become “land sharks” when I make dried fish.
TIPS: The issue of when to salt food is an interesting one and the real answer is that it depends upon what foods you are talking about and when and how you are going to cook them. Good cooking directions will include when to salt the food. But one thing I do know is that if I am going to cook veggies in a dish that requires all the flavors to combine, like in a thick or creamy soup or perhaps a stew as well, I want to chop them all up, put in a bowl, and salt them so they “marinate” 45-60min before I use them. Why? Because I want there to be time for the salt to break down membrane walls, release their flavor molecules, and get the juices and flavor to mix. Experiment and let me know what you think.