Healthy Food Trends - Beans and Legumes

Healthy Food Trends - Beans and Legume

Legumes are large, fleshy, colorful plant seed. Beans, peas, and lentil are all types of legumes. Vegetables like beans and other legumes are an important source of protein. They are a key food in healthy eating and have many benefit.

Beans, lentil, and peas come in many options, cost little money, and are easy to find. Sweet and earthy in taste, legumes can be eaten in a number of ways.

Information

TYPES OF LEGUMES

Beans:

Adzuki

Black beans

Black-eyed peas (actually a bean)

Cannellini

Cranberry

Chickpeas (chickpeas)

Great North

Kidney

lime

Mungo

Marine

I paint

Other legumes:

Lentils

Peas

I'm bean

WHY THEY ARE GOOD FOR YOU

Beans and legume are rich in plant protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most bean are also little in fat.

Legumes are similar to meat in nutrient, but with lower iron levels and no saturated fat. The high protein content of legumes make them a great option in place of meat and dairy. Vegetarians often replace meat with legumes.

 

Legumes are a countless source of fiber and can help you have regular bowel movement. Just 1 mug (240 mL) of cooked black bean will give you 15 grams (g) of fiber, about half the recommended daily amount for adults.

Legumes are packed with nutrients. They are low in calories, but fill you up. The body slowly uses the carbohydrates in legumes, over time, providing constant energy to the body, brain and nervous system. Eating more legume as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other risks of heart disease and diabetes.

Beans and legumes contain antioxidant that help prevent cell damage and fight disease and aging. Fiber and other nutrients are good for the digestive system and may even help prevent digestive cancer.

HOW THEY ARE READY

Legumes can be additional to any meal, for mealtime, luncheon or dinner. Once cooked, they can be eaten sincere or cold.

Most dried beans (except peas and lentils) will need to be rinsed, soaked and cooked.

Rinse the bean in cold water and remove any stones or stems.

Cover the beans with 3 times the amount of water.

Soak for 6 hours.

You can also bring the dried beans to a boil, remove the pot from the heat and let them soak for 2 hour. Soaking overnight or after boiling make them less likely to give you gas.

To cook your beans:

Drain and add fresh water.

Cook the beans according to the direction on your packages.

To add cooked or canned bean to your diets:

Add them to salsass, soups, salads, tacos, burritos, chili or pasta dishes.

Include them as a side dish for breakfast, lunch or dinner.

Crush them for dips and spreads.

Use bean flour to cook them.

To reduce gas caused by eating beans:

 

Always soak dry beans.

Use canned beans. Drain and rinse them before consuming them.

If you don't eat a lot of beans, gradually add them to your diets. This helps your bodies get used to the extra fiber.

Chew them well.

WHERE TO FIND LEGUMES

Pulses can be purchased at any grocery store or online. They are not very expensive and can be stored for a very long time. They come in sachets (dry beans), cans (already cooked) or jars.

RECIPE

There are many delicious recipes that use beans. Here is one you can try.

Ingredients

Two cans of low sodium black beans (15 oz), or 425 g

Half medium onion

Two cloves of garlic

Two tablespoons (30 ml) of vegetable oil

Half teaspoon (2.5 ml) cumin (ground)

Half a teaspoon (2.5 ml) of salt

A quarter teaspoon (1.2 ml) oregano (fresh or dried)

Instructions

Thoroughly drain the juices from 1 can of black beans. Pour the drained black bean into a bowl. Use a potatoes masher to mash the beans until they are no longer whole. Put the beans.MORE INFO:- lifebloombeauty

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