NUTRISPEAK by Vesanto Melina MS, RD
• The UN’s Food and Agriculture Organization (FAO) has named 2016 the International Year of Pulses. Pulses are edible seeds that grow in pods – peas, beans, lentils. They are also known as legumes.
Pulses are packed with nutrients, especially B vitamins (thiamine, riboflavin, niacin, B6, and folate) and minerals (iron, magnesium, potassium, phosphorus, and zinc). Their high iron content is especially beneficial for women and children who might be at risk of anemia. They are a fantastic source of protein without the accompanying fat of animal products.
For people trying to control their weight, they can be a great way to keep blood sugar level while boosting protein intake. They have a low glycemic index due to excellent fibre content. Pulses are gluten-free and contain phytochemicals that are protective against cancer, diabetes and heart disease. One dietary feature of the longest-lived population groups in the world – Okinawa Japan, Sardinia, Italy and the Seventh-day Adventist vegetarians in Loma Linda California – is their regular consumption of pulses.
Pulses are important agriculturally as they are closely associated with nitrogen-fixing bacteria, and thus play a key role in crop rotation and soil enhancement. In Canada, they are a very important crop as we are the largest exporter of lentils in the world.
Cooked lentils, beans and peas can easily be pureed and stirred into soups, stews and even sauces. It’s fine to use canned ones; nutrient content is retained. They not only add depth and flavour, but they also help thicken soups and stews to make them heartier and more nutrient-rich. If you are unaccustomed to eating pulses, start with smaller ones such as lentils – red, green, grey, French – in small amounts. Here are some very quick ways to boost your protein for the day:
Heat up a bowl of green peas (fresh or frozen).
Snack on fresh peas in the pod.
Add a pea-based protein powder to your smoothie.
Spread toast with peanut butter (peanuts are pulses).
Grab a handful of peanuts.
Serve tacos (see recipe).
Check out recipes at www.lentils.ca/recipes-cooking, www.pulsecanada.com/food-health/recipes and get gold medallist Ron Pickarski’s The Classical Vegetarian Cookbook, www.eco-cuisine.com