I love including legumes or aka pulses into my meal rotation! They are cheap, easy to cook with, little to no prep time (if you use canned), versatile and chocked full of nutrients! Not to mention a little easier on the environment to boot ;) You can either buy them dried or canned. If you buy them in a can, I highly recommend to drain and rinse completely until the liquid is cl...ear. If you buy them dried, there are different soaking methods you can use prior to cooking. One common complaint about pulses is that they can cause some bloating/gas. What I recommend in that instance is to ensure that you have soaked them properly and have added baking soda to the mix. Also, when you start out, I would suggest to add them gradually into your diet, instead of having a big ‘ole bowl of beans ;) But honestly, sometimes, you just might not be able to digest them well and they will always cause gas. The only way to know is to try them out!
One of the questions I get asked by clients is how do I use/cook with them? And I’ll honestly answer, put them wherever you would’ve put meat! Or you can also do a 50/50 recipe if you don’t want to change your recipes too much, but want to add a great source of fibre. Such as this one from www.lentils.org (http://www.lentils.org/recipe/hoisin-pork-lentil-lettuce-wraps/). Have you ever considered baking with them? Well, you can! Here’s a recipe from www.pulsecanada.com on using black bean flour (http://www.pulsecanada.com/food-health/recipes/recipes?mode=details&recipe=65). Or they can be added to salads and soups too!
What I made here was a lentil peanut satay stir fry and mmm mmm it was delicious! The sauce was a basic peanut satay from scratch and I used whatever vegetables I had on hand that day. For the peanut satay sauce recipe and the rest of this post, check out the link in my bio.
Peanut Satay Sauce
For a stir fry that makes 4
½ cup All Natural Peanut Butter
1/3 -1/2 cup Low sodium chicken stock
¼ cup low sodium soy sauce (Tamari if GF)
2-3 tbsp hot sauce (I like mine spicy)
Combine all the ingredients and stir slowly until blended, then add to cooked vegetable stir fry.
So next time you get home and there isn’t any meat defrosted, consider using pulses instead. Check out both websites I’ve mentioned above for great recipe ideas and information on pulses.
What are some of your favorite ways to use pulses?
May is Celiac Awareness month! What does this mean? It means that we hope to raise awareness of celiac disease and all the work that organizations do to help support those with the condition and supports all the research that is being done.
What is Celiac disease? Sure, we hear about gluten free foods all the time, but do you know what Celiac disease is? Celiac disease is ...a genetic autoimmune disease which damages the small intestine. The small intestine is part of the gut which digests & absorbs nutrients from food. When the small intestine is damaged, the rate of nutrient absorption from food is reduced. Celiac disease can affect people in many different ways and symptoms vary in severity.
People with celiac disease are sensitive to gluten which triggers symptoms. Gluten is a protein found in grains such as barley, wheat and rye. Consumption of gluten can affect the whole body, not just the gut. It is estimated that 1 in 133 people have Celiac disease. There currently is no cure, but can be managed by following a gluten free diet.
I’m not sure if you’ve noticed but all of the recipes that I have posted are all gluten free. This is because I was diagnosed 2.5 years ago with Celiac disease. And even though, I work as a Dietitian and it should be easier for me, it was still difficult to make the transition. My main issue was acceptance of the disease, which is common among some of my clients, or anyone who has a recent diagnosis. This is one of the many reasons why it is important to consult with healthcare professionals, including a registered dietitian to help you understand where all the gluten can be found, especially the hidden sources. And it would also be beneficial to seek out a mental health practitioner to help with the transition, if you are also finding it difficult.
In Canada, each major city has a Celiac Disease Chapter. They can be a great source of support and resources for anyone who has been diagnosed with Celiac and for their families! I highly recommend to find the closet one to you. You can find them through the Canadian Celiac Association and check out their website at: www.celiac.ca for more information.
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.