Pulses: Health Benefits

What are pulses (in food terms?) Pulses are the official name for a broad category of plant foods in the form of dry, edible seeds that grow in pods. All pulses are legumes but not all legumes are pulses (think peanuts and soybeans). The main categories of pulses are dried beans, peas, chickpeas and lentils.

What are the advantages to eating pulses? They are protein and fiber-rich, also an excellent source of complex carbohydrate and many other nutrients. If you are starting with the dried (not canned) form, soak overnight. This softens the seed and decreases cooking time, which makes them easier to digest (less gas). Pulses are vitamin-and-mineral-rich, high in magnesium, zinc, iron and folate, to name a few. Here are a few key health benefits:

1. Anti-cancer/anti-carcinogenic: The phytochemicals, or plant chemicals, found in legumes include saponins and tannins. The protect cells from free radical damage while fighting cancer though various mechanisms, including cancer cell death and inhibition of cancer cell development.
2. Lower cholesterol levels: pulses are high in dietary fiber, both insoluble and soluble. Fibers are non-digestible plant components essential for promoting healthy digestion. Soluble fiber is a viscous, gel-like substance that binds with bile acids, and is particularly helpful for reducing cholesterol levels.
3. Lower insulin and blood sugars: Because fiber cannot be broken down to sugar molecules, it passes through the body undigested and helps regulate the body’s use of sugar. Pulses are low glycemic index, meaning they have less of an impact on insulin and blood sugar levels than many other carbohydrates.

Breakfast for Better Health

For breakfast eaters and skippers alike…there are so many healthy options for breakfast, small to hearty. Why eat breakfast at all? According to a meta-analysis of research studies published in the journal ‘Obesity Research & Clinical Practice’ in 2020, skipping breakfast is associated with overweight/obesity and skipping breakfast increases the risk of becoming overweight/obese.

Results are consistent. Breakfast eaters have a decreased risk of mortality from cardiovascular disease. Breakfast eaters typically enjoy higher energy levels throughout the day as well as cognitive performance.

In fact, research also shows that healthy adults that eat breakfast have an advantage over breakfast skippers in terms of memory (especially with delayed recall). Similar benefits were seen in breakfast eaters in the areas of attention span/attentiveness, motor function and decision making.

5 Creative breakfast suggestions

1. Hot bulgur: cook bulgur according to package directions (much like oatmeal and other whole grains). Serve with 1/4 chopped apple, 1 TB raisins or currants and chopped pecans as well as a small amount of maple syrup (try 1o-2 tsps first) and 1/3 cup hot milk. Sprinkle with cinnamon.

2. Whole wheat toast with 1 TB peanut butter and sliced banana

3. A smoothie, try blending frozen/fresh fruit with Greek yogurt and a splash of milk

4. Fried egg with Canadian bacon or turkey bacon on a whole-wheat English muffin. Top with fresh spinach or arugula.

5. Breakfast Fruit Wrap: Top a medium-sized whole-wheat or corn tortilla with 2 tsp all-fruit preserves, 2 TB reduced-fat ricotta cheese, 1/3 to 1/2 cup sliced strawberries and 2 TB toasted almonds. Roll up, tucking in the tortilla at the sides.

Heart Healthy Comfort Food Recipe Modifications

February is National Heart Health month and what better time than now to modify favorite comfort food recipes to make them healthier. You can still enjoy delicious comforting foods with simple substitutions and add ons that don’t compromise on texture and flavor. Adding pumpkin or butternut squash puree to a Mac ‘n’ cheese recipe increases the amount of dietary fiber, vitamin A (beta-carotene) and potassium content, just to name a few benefits. And it gives the pasta a deep orange-yellow hue. You still use high-quality, all-natural real ingredients.

Mac ‘n’ cheese with a twist

16 oz macaroni or other small pasta
2 TB butter
1 TB arrowroot starch or cornstarch
1 cup evaporated skim milk
1/2 cup either butternut squash puree or pumpkin puree
1 and 1/4 cup sharp cheddar cheese (you can try out reduced fat cheese)
1/4 cup shredded Parmesan or Romano cheese
Pepper, salt and/or a salt free seasoning alternative
Fresh chopped herbs of your choice

Cook pasta according to package directions. Set aside. In a medium saucepan, melt butter and whisk in starch for about 2 minutes. Slowly add evaporated milk, continuing to whisk. Continue cooking and stirring until thickened and lump-free (about 5 minutes). Whisk in squash puree and cheeses. Fold in cooked pasta until well coated. Season and top with herbs.

Baked sweet potato fries

2 medium-large sweet potatoes, cut into 1/4 inch thick lengthwise (French fry style)
2 TB avocado oil
1 TB arrowroot powder or cornstarch
garlic powder, salt and pepper

Line baking sheet with parchment paper and preheat oven to 425 degrees. Toss potatoes with oil and powder/starch. Place the potatoes in rows on the parchment paper, spaced apart (don’t crowd them). Bake for 15 minutes, flip the potatoes, bake for another 15-20 minutes. Take out of oven and season.

Fruity rice pudding

4 cups low-fat milk
1 cup brown rice
2-3 cinnamon sticks
pinch of salt
1/4 cup sugar
1 tsp vanilla extract
pinch of nutmeg
1/4 cup non-fat, vanilla Greek-style yogurt
2 apples, peeled and diced
1 pear, peeled and diced
Ground cinnamon (optional)

In a heavy medium-sized saucepan, bring milk, rice, cinnamon sticks and salt to a simmer. Reduce heat to low. Cover and gently simmer until rice is very tender and milk is almost absorbed (stirring occasionally), about 1 hour. Add sugar, vanilla, nutmeg and stir to blend over low heat until mixture is very thick (about 15 minutes). Remove cinnamon sticks. Stir in yogurt and 3/4 cup of the fruit into the pudding. Transfer to a large bowl. Tope with remaining fruit and sprinkle with cinnamon. Serve warm or cold.