Legumes, Nuts, and Seeds Chapter 17-3

Bell Ringer January 26th, 2012 What have you learned so far this year?

Legumes Plants whose seeds grow in pods that split along both sides when ripe

Nutrients in legumes Excellent sources of : Complex carbs (fiber) B vitamins (folate) Iron Calcium Potassium Trace minerals Low in fat, reduce the risk of heart disease and some cancers!!!!

Legumes and grains Build a complete protein Amino acids the other lacks Soybean is the only legume that naturally contains proteins Grains and legumes make up 2/3 the proteins eaten by people around the world

Buying and Storing Only what use in 6 months Look for Dryer they are=longer to cook Look for Bright color No damage Uniform size Store in a cool dry place Cooked legumes can be stored in a refrigerator for about 3 days

Types of legumes Activity: Can you identify the types of grains and legumes…… Lentils Small Red beans Baby lima beans Small White Beans Black eyed peas Kidney Bean Black beans Whole Green Peas Cranberry bean Great Northern Garbanzo bean Long Grain Brown Rice Barley Yellow Split Pea Navy Bean Pinto beans

Types of legumes Black beans Black eyed peas Dry peas Garbanzo beans (chickpeas) Lentils Lima beans Pink and red beans Pinto beans Soybeans White beans

Preparing Legumes Sort and rinse Soak dry beans Simmering beans One to two hours Simmering beans Double in volume For every pound of beans add 10 cups of water

Nuts and Seeds Included in the meat group High in protein and B vitamins Also high in fat (unsaturated)

Types Almonds filberts Cashews Brazil nuts Activity: Recipe R& D pamphlet Create a pamphlet titled “101 Nutty Ideas” quick, easy, and nutritious recipe Develop 5 simple suggestions for incorporating nuts and seeds into a healthful eating plan

Using nuts and seeds Chopped or ground Add protein to meatless dishes Add flavor & texture Salads, baked goods, cereal, & yogurt Add protein to meatless dishes Butters and spreads Toasting enhances flavor Check it out! ………….

The Great Bean Match