It�s official. The Food and Agriculture Organization of the United Nations (UN) has formally declared that 2016 is the �International Year of Pulses.� In other words, the UN is on a global mission to get us to eat more pulses.
So the million dollar question is, what the heck is a pulse? Pulses are part of the legume family. I am sure that clear things right up for you.
Legumes consist of dried beans and peas, chickpeas, lentils, soybeans, peanuts, and fresh peas and beans:
Pulses are the subcategory of legumes, such as peas, chickpeas, lentils, and dried beans that are harvested solely to eat the dry seed. In contrast, soybeans and peanuts are grown to be eaten but they are used to also create oils such as soybean and peanut oil. You are not going to find chickpea oil down the supermarket aisle any time soon.
So why all this international attention? From a nutritional standpoint, you can�t beat them for good nutrition. Pulses are a good source of protein, the minerals, iron and zinc, and also B-vitamins, such as folate. Research suggests that their high fiber content can help you lower your blood cholesterol levels and increase that feeling of fullness at meals to help you better manage your appetite and weight. Because they are more slowly digested, they can also help individuals better control their blood glucose levels after eating a meal. Lastly, at less than $2 per pound, they are kind to wallet by giving you a lot of bang for your buck.
While some dry pulses need to be soaked for as long as 12 hours in water in your refrigerator before cooking them for yet another 30 to 60 minutes, the canned varieties are ready-to-go and perfect for those of us who are time-impaired. If you are worried about the higher sodium content in canned pulses, use this trick from Pulse Canada to wash away more than 40 percent of the sodium in the can:
Try these 5 ways to add pulses to your diet:
1. Add lentils to homemade or canned soups for a hearty lunch.
2. When making tacos, use less ground meat or poultry and add in more black beans.
3. Add white beans to spaghetti sauce for a vegetarian pasta dish.
4. Add black beans and salsa to your mac & cheese to create a Mexican twist on the traditional dish.
5. Sprinkle chickpeas on your tossed salad for a hearty topping.
Happy Year of the Pulse.
Be well, Joan
Twitter: @JoanSalgeBlake
So the million dollar question is, what the heck is a pulse? Pulses are part of the legume family. I am sure that clear things right up for you.
Legumes consist of dried beans and peas, chickpeas, lentils, soybeans, peanuts, and fresh peas and beans:
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| Source: Pulse Canada |
So why all this international attention? From a nutritional standpoint, you can�t beat them for good nutrition. Pulses are a good source of protein, the minerals, iron and zinc, and also B-vitamins, such as folate. Research suggests that their high fiber content can help you lower your blood cholesterol levels and increase that feeling of fullness at meals to help you better manage your appetite and weight. Because they are more slowly digested, they can also help individuals better control their blood glucose levels after eating a meal. Lastly, at less than $2 per pound, they are kind to wallet by giving you a lot of bang for your buck.
While some dry pulses need to be soaked for as long as 12 hours in water in your refrigerator before cooking them for yet another 30 to 60 minutes, the canned varieties are ready-to-go and perfect for those of us who are time-impaired. If you are worried about the higher sodium content in canned pulses, use this trick from Pulse Canada to wash away more than 40 percent of the sodium in the can:
Try these 5 ways to add pulses to your diet:
1. Add lentils to homemade or canned soups for a hearty lunch.
2. When making tacos, use less ground meat or poultry and add in more black beans.
3. Add white beans to spaghetti sauce for a vegetarian pasta dish.
4. Add black beans and salsa to your mac & cheese to create a Mexican twist on the traditional dish.
5. Sprinkle chickpeas on your tossed salad for a hearty topping.
Happy Year of the Pulse.
Be well, Joan
Twitter: @JoanSalgeBlake
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