1. Legumes, Nuts, and Seeds
FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7
Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe

2. Nutrients in Legumes
Plants whose seeds grow in pods that split along both sides when ripe
Excellent sources of complex carbohydrates (especially fiber), B vitamins (especially folate), proteins, iron, calcium, potassium, and some trace minerals

3. Nearly all are low in fat
Their use has been linked to reduced risk of heart disease, some cancers, and other lifestyle diseases
Because of their concentration of proteins, often listed as protein sources along with meat, poultry, and fish

4. Urged to eat at least twice a week instead of meat
½ cup cooked dry beans = 1 ounce of lean meat
Do double duty as a vegetable

5. Legumes and Grains
Work perfectly as a team – have amino acids the other lacks
Eating these any time of day, body gets all amino acids it needs or good health
Soybeans contain all the amino acids of protein necessary for health

6. Grains and legumes – 2/3 of all protein eaten by people worldwide

7. Buying and Storing Legumes
Because legumes continue to dry, purchase only those you will use within 6 months
The drier the legume, the longer the cooking time
Look for bright color, no visible damage, uniform size

8. Store in cool, dry place
Once package open, store in tightly covered container

9. Cooked legumes can be stored in refrigerator if using them within 3 days; for longer storage, freeze them, being sure to add enough water to cover so they will not dry out
Frozen cooked beans can be thawed in a microwave or in the refrigerator

10. Preparing Legumes Versatile and easy to use
Pick up the flavor of bay leaf, onion, or other seasonings you add to cooking water
Give them time to absorb water so they are soft enough to eat

11. Can be served whole, mashed, or puréed
Side dish, main ingredient in casseroles, soup, stews, chilis, burritos, salads
Sort legumes before cooking to remove stems and rocks or damaged legumes

12. Rinse a couple of times or until water is clear
Dry peas and lentils do not need to soak before cooking
Soak beans 1 -2 hours before cooking
For every pound of beans, add 10 cups water

13. Simmer 2 – 3 minutes, turn off heat, cover, let soak at least 1 hour
The longer the soak, the shorter the cooking time
Drain and rinse beans after soaking and before cooking

14. Beans will double in volume as they cook
Cover the pot while cooking beans; bring water to a boil and then reduce heat to simmer the beans

15. Beans can be prepared in the slow cooker
Do not presoak
Add boiling water to beans, mix well, cover, cook on high setting
Takes 3 – 8 hours depending on the beans

16. Beans can be cooked in a pressure cooker
Follow owner’s manual instructions

17. Legumes can be cooked in the microwave oven, BUT it takes the same amount of time as conventional cooking of legumes

18. Nuts and Seeds
Nuts and seeds are part of meat group because of high protein and B vitamins
Also high in fat, though not saturated fat
Eaten in moderation, can be part of a heart-healthy eating plan

19. Nuts - Almonds, filberts, cashews, Brazil nuts, peanuts (legumes)
Seeds - walnuts, sunflower, pumpkin, squash, sesame seeds

20. Buying & Storing Nuts & Seeds
Sold with and without shells
Raw or roasted – in oil or dry roasted
Can be ground into thick spreadable paste – peanut butter
Tahini – ground sesame seeds (Middle Eastern spread)

21. When buying in shells, avoid broken or cracked shells
Store in refrigerator if not using right away – because they contain oil in their raw state, can spoil at room temperature

22. Using Nuts and Seeds
Chopped or ground nuts and seeds add flavor and texture to baked goods, salads, cereal, yogurt
Used in meatless baked dishes to add protein

23. When using in low-fat cooking, toast them first to enhance flavor