IS IT A BIRD, IS IT A PLANE, NO ITʼS
SUPER F
Ds
Our May super food – Legumes – is the super
food that keeps you full! Legumes are low in
fat, high in protein, a good source of vitamins,
minerals, anti-oxidants, and dietary fiber.
There are 13,000 varieties of beans, peas
and lentils that are available canned or dried
in your local supermarket, health food shops,
green grocers and Indian/Asian stores.
There are two categories of legumes – “fresh
legumes” include edible pod beans, peas
and shell beans that haven’t been dried.
Wax beans, snow peas, edamame and fresh
lima beans are fresh or immature legumes.
The second category is called “mature
legumes,” which are commonly dried beans
and peas including black beans, kidney
beans, lentils and split peas.
NUTRITIOUS
Sundried Tomato Hummus
Ingredients:
2 cloves garlic finely chopped
2T olive oil
1 15oz. can garbanzo beans, rinsed, liquid reserved
1T sesame seeds toasted
Juice and zest ½ lemon
¼ cup oil packed sun dried tomatoes drained
1T each fresh basil and parsley finely chopped
Salt and pepper to taste
½ cup toasted pignoli nuts
Pita Chips
Variety of Veggies
Directions:
In a small sauce pan on low heat, cook and stir the
garlic in 2T olive oil for 2 or 3 minutes – do not let the
garlic burn.
Put the beans in a blender or food processor with 1
teaspoon of reserved liquid. Process until smooth.
Mix in the garlic, sesame seeds, lemon juice and zest,
sun dried tomatoes, salt and pepper. Blend adding
reserved liquid 1 teaspoon at a time until you achieve
desired consistency. Pour into a bowl and add
desired herbs and combine. Chill. Serve with a drizzle
of extra virgin olive oil and sprinkle with additional
herbs and pignoli nuts. Enjoy with pita chips and/or
your favorite veggies.
Known as “poor people’s meat,” since it is
an inexpensive source of quality protein,
legumes when consumed with whole grains
on the same day, form a complete protein
providing all 9 essential amino acids. Use
legumes in your favorite casseroles, soups,
salads, stews, pastas, dips and purees –
they are quite versatile! Canned beans are
easy to use. Select a low salt variety and
rinse before using, which will wash off 40% of
the added sodium. Dried beans are
equally as easy to prepare, but take a little
more time. To reduce the cooking time, soak
dried beans overnight. Cooked beans
freeze well! Beans and legumes have been
cultivated and consumed for centuries
dating back 20,000 years, and are worth
experimenting with in your kitchen.
Beans and legumes are a
heliotropic plant – the leaves tilt
throughout the day to face the
sun. At night they go into folded
sleep position.
Legumes are heart healthy, easy
on our wallets and filling!
DELICIOUS
Pickled Bean and Veggie Salad
Ingredients:
1 15 oz. can rinsed and drained garbanzo
beans
1 15 oz. can rinsed and drained cannellini,
great northern beans or kidney beans
1 10oz. bag of frozen cut green beans
(thawed)
1 15 oz. can wax beans drained
2 stalks of celery chopped
1 small red onion chopped
1 red bell pepper finely chopped or a small
jar of pimentos
¾ cup cider vinegar
¾ cup sugar
1t salt
¼ t pepper
Directions:
Mix all the beans and chopped veggies in a
bowl. In a small saucepan, heat all remaining
ingredients until steaming.
Pour hot dressing over beans and vegetables.
Mix. Chill overnight and serve on your favorite
lettuce. Enjoy!