PULSES AND BEANS IN YOUR DAILY DIET Check Your Pulse: No this isn't about your heart rate. You might think that the word pulse is used when describing beans or legumes, because they are good for your heart. I'm not sure if this is correct but we do know that they are not only good for the heart, but for the whole body. Pulses have been a part of the diet of blblican characters and our first Canadian settlers depended on them especially during the months where there were no fresh vegetables, berries and fruits. Our Canadian Food Guide states "Dried peas, beans, lentils, and chick peas fit the overall healthy eating pattern encouraged by the Canada Food Guide because they are low in fat and a good source of protein, starch and fibre. Protein and Much More: Pulses are rich in folic acid, which is nexcessary not only for pregnant womer but for each and every one of us. Pulses or beans are also a good source of potassium, which help regulate the heart beat and blood pressure. Our brain, nerve cells, and digestive system benefit from the niacin, thiamine, pantothenic acid and pyridoxine, which are all found in abundance in pulses. The body's well-being also depends upon protein. Soybeans are the only beans which contain all of the essential amino acids and hence they are considered a complete protein. Other pulses, when eaten in right combination with grains, rice, nuts and seeds, provide complete protein as well. A few of these combinations are: - Pulses together with any of the following, cheese, corn, nuts, rice, seeds or wheat
- Brown rice together with any of the following: beans, cheese, nuts, seeds or wheat
- Pulses togther with a variety of mixed vegetables
How do we introduce these nutritious legumes into our family's daily diet and make them tasty and delicious. One of the ways is by adding Lentil Puree to your breads and baked goods. It will make the bread moister and of coarse add lots more proteing to it. Making Lentil Puree: Bring 1 cup of rinsed lentils to a boil in a covered pot with 2 1/2 cups of water. Thrun temperature down and cook slowly for 40 min. Cool until warm, Puree cooked lentils with their cooking water in a blender. Measure into 1/2 cup or 1 cup freezer containers, cover well and mark. When you wish to use, just run the container under hot water and drop puree into a microwave-safe bowl and soften in the microwave for 1 to 2 minutes. Ideas for Using Lentil Puree - Meatballs, Meatloaf, and/or Hamburgers: Just add lentil puree into the mix before shaping.
- Salsa: Mix half and half with hot salsa
- Pizza: Spread on crust before spreading with tomato sauce
- Buns and Breads: Add 1 cup of puree to 6 cups of water bread recipe
- Spaghetti: Mix into speghetti sauce or sweet and sour sauce
- Gravies: Mix 1/4 - 1/3 cup of lentil puree into 2 cups of gravy
- Lasagna: Add 1/2 cup lentil puree to sauce before layering
- Ketchup: When making homemade ketchup, blend lentil puree into hot, finished product - 1 cup of puree to 8 cups of ketchup.
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