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.

Lentils Nutrition Benefits

Light and small are two words appropriate for  describing the appearance of lentils, but looks can be deceiving. These lens-shaped legumes are one of the true ‘heavyweights’ when in comes to nutrition powerhouses. Lentils are especially appropriate to add to your diet during the Lenten season, when some individuals restrict meat consumption.

Within the legume family, lentils are one of the highest in protein content. They are excellent/good sources of the following nutrients, vitamins and minerals: iron, calcium, magnesium, phytochemicals and folate (an important B-vitamin, especially for women in child-bearing years, that helps the body manufacture blood cells).

ALL legumes are very high in dietary fiber and lentils are no exception, packing 4 to 10 grams of fiber per 1/2 cup (depending upon type, size, cooking method). Remember, the American Dietetic Association recommends that healthy adults consume approximately 25-35 grams of fiber daily.

Lentils are among the most ancient of legumes as well. You can find a broader variety of this legume throughout Europe, the Middle East, India and Africa. Sold in a huge variety of colors –black, green, yellow, orange — and flavors, lentils offer versatility for home cooks as a nearly fat-free meat substitute and guilt-free budget-stretcher side dish. In the United States, red, brown and green lentils are the most common.

Their quick-cook applications make them perfect for health-conscious cooks in modern times. and lentils fit perfectly in Lenten meals. Unlike dried beans, lentils need not be soaked in water for hours. In fact, they cook in 20-30 minutes. In addition, cooked lentils will last up to three days when kept covered in the refrigerator.

Use lentils in soups, add them to other vegetables and casserole mixtures or serve them cold in salads. Brown and green lentils hold their shape when cooked, while red lentils work best in puree, soups and stews where a soft texture is desired.

Once you discover their ease of preparation and healthful attributes, you will understand the popularity of lentils far beyond the Lenten season. Follow these basics in the care and cooking of lentils.

• Lentils are simple to prepare. Sort, remove any debris. Then rinse and boil 15-20 minutes. There is no need to soak lentils. Also, do not add salt to lentils while cooking because this can make them tough.
• Storing lentils is simple. They keep indefinitely in a cool, dry place. After long storage, the color may fade slightly, but the taste shouldn’t be noticeably altered.

Tips for Eating Meatless ~ Tofu and Soy Crumbles

One important step towards eating healthier and watching your calories is to eat one meatless meal per week. What to do? It’s easy. I enjoy eating meatless meals because it keeps my diet varied versus boring and stale. Here one tip I use myself that will get you started!

Try tofu and soy crumbles.

These are mild-tasting and absorb the seasonings and flavor of whatever you cook them with. Perfect for tacos or spaghetti as a meat replacement.

While tofu can be an acquired taste for some, it comes in many varieties and flavors, and can be grilled, sautéed, scrambled…even fried or stir-fried. Tofu comes in firm and soft textures (soft is a great protein addition to smoothies) and is often used as an ingredient. I bought an all-tofu decadent chocolate cake from a gourmet bakery. It was completely all natural and vegan. Guess what? My non-vegetarian, hates health food brother in law didn’t know the difference! They used silken tofu in the cake, and yes, it can be that good.

A meat-lover wouldn’t even know the difference, with soy crumbles that is. They used to be packaged as a grain-like product that needed to be re-hydrated to take form.

“Now, frozen, bagged, re-hydrated soy crumbles (textured vegetable protein) can be found in the frozen food section and poured into your favorite spaghetti sauce or chili recipe.”