Applied Culinary Nutrition Flashcards

Which cooking method best preserves water-soluble vitamins such as vitamin C and the B vitamins in vegetables?

Answer: Steaming

Steaming limits direct water contact, so water-soluble vitamins leach out far less than in boiling.

A chef wants to reduce sodium in a soup without sacrificing flavor. Which strategy is most effective?

Answer: Layering acid, fresh herbs, and umami-rich ingredients

Acids, herbs, and umami compounds heighten flavor perception, allowing less salt without a bland result.

Which fat is highest in monounsaturated fatty acids, making it a heart-healthier choice for finishing dishes?

Answer: Olive oil

Olive oil is predominantly monounsaturated fat, unlike coconut, palm kernel oil, and butter, which are mostly saturated.

Approximately how many calories does one gram of dietary fat provide?

Answer: 9

Fat provides about 9 calories per gram, compared with 4 for protein and carbohydrate and 7 for alcohol.

A guest with celiac disease orders a pan-seared chicken breast. Which kitchen practice poses the greatest risk to this guest?

Answer: Dusting the chicken with all-purpose flour before searing

All-purpose flour contains gluten from wheat, which must be strictly avoided in celiac disease.

Which vitamin requires dietary fat for optimal absorption, supporting the practice of dressing raw vegetable salads with an oil-based vinaigrette?

Answer: Vitamin A

Vitamin A is fat-soluble, so pairing carotenoid-rich vegetables with fat improves its absorption.

When developing a heart-healthy menu item, which ingredient swap most effectively reduces saturated fat?

Answer: Replacing heavy cream with pureed white beans in a soup base

Pureed beans add body and protein while eliminating the saturated fat contributed by heavy cream.