NUTRITION TIPS
This Month’s Nutrition Tip – July 2009
Pulses
This month we focus on the health benefits of pulses. Legumes or pulses are the edible seeds that grow on plants belonging to the Leguminosae family. With approximately 13,000 species, the family Leguminosae is the second largest in the plant kingdom. Legumes include beans, peas and lentils.
They provide a good source of vegetarian protein (although you need to eat them with grains, such as rye or oats to obtain the full range of amino acids), are low in saturated fat and also provide a good source of carbohydrate and fibre. The vitamin and mineral content of pulses varies from type to type, but in general they are a good source of some B vitamins, vitamin C, iron, folic acid and magnesium. Below is a lentil recipe for you to try this month!
Puy Lentil Salad
This salad makes a tasty lunch or could be served as an evening meal along with some fish and vegetables
1 mug Puy lentils
3 tomatoes
3 spring onions
6 basil leaves (if you prefer you can also use fresh parsley or coriander)
1 tbs of olive oil
1 tbs cold-pressed sunflower oil
1 dessert spoon balsamic vinegar
Freshly ground black pepper
Pinch of salt
Wash the lentils thoroughly and place them in a large pan of boiling cold water. Bring to the boil and simmer until the lentils are cooked. This should take about 30 minutes – taste to check they are not hard. Drain and leave to cool. While the lentils are cooking, put the tomatoes into the pan for a minute to loosen the skins. Take out and peel and chop roughly. Trim and finely slice the spring onions and roughly tear the basil leaves. Toss the lentils well with the other ingredients. This salad can be served warm or cold. Serves 2
The above recipe is taken from ‘The Kitchen Shrink’ by Natalie Savona. Published by Duncan Baird Publishers Ltd.
More details on request
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