Legumes
A class of vegetables that include beans, peas and lentils
The most versatile and nutritious food available. Beans & Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium.


Beans & Lentils also contain beneficial fats and soluble and insoluble fiber. A great source of protein that can be a healthy substitute for meat
Types of Beans and Lentils:
- Adzuki beans
- Anasazi beans
- Black beans
- Black-eyed peas
- Chickpeas
- Edamame
- Fava beans
- Lentils
- Lima beans
- Red Kidney beans
- Soy nuts
Benefits of Beans & Lentils:
- Provides slow release of energy
- Great dietary fiber
- Promotes healthy digestive track
- Helps lower blood cholesterol level
- Reduces the risk of some types of cancer
- Soak overnight for a Gas-free meal
- After soaking, rinse beans, cover, add herbs or spices, bring to a boil, reduce heat and simmer gently, uncover, stirring occasionally, until tender ( if you can mashed between two fingers or with a fork) cooking time is usually 45minutes to 1 hour.
One of my favorite cold weather dishes, put in a medium to large bowl raw spinach and aparagas and snap peas, regular quinoa and top with spicy lentils or black beans a perfect vegan dish.
Remember the body needs Fat so choose well
Live well
Doc V
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