Pulses and Grains (34 marks)
Reference: Pulses Handout on Smartboard
1. Pulses are also known as LEGUMES. Pulse is the term for the EDIBLE seeds of plants with PODS. They include the following types:
a. DRIED PEAS
b. DRIED BEANS
c. CHICKPEAS
d. LENTILS
2. Pulse do not include fresh green PEAS or BEANS. Peanuts and soybeans are not pulses because the are higher in FAT while pulses have very little fat.
3. Pulses are high in FIBRE and complex CARBOHYDRATES and are a good source of FOLATE. Pulses contain both soluble and insoluble fibre. Pulses are an excellent source of PROTEIN and are GLUTEN free and can be eaten by people with Celiac’s disease. Pulses are excellent foods for vegetarians as they can be used as meat alternatives.
4. One serving of pulses is ¾ cup, about the size of a TENNIS ball.
5. Easy ways to eat pulses include:
a. Adding to omelettes, SPAGHETTI/PASTA sauce or quesadillas.
b. Mix black beans with SALSA or add then to broth-style SOUPS.
c. Add BLACK BEANS to a pizza or use a puree to lower the FAT in baking.
d. Add chickpeas to SALADS or make them into HUMMUS/DIPS served with vegetables.
6. Pulses can be purchased in two main ways: DRIED and CANNED.
7. Dried pulses must be SOAKED before cooking. Canned pulses should be RINSED and drained before using. Dry beans, whole peas and CHICKPEAS must be soaked, however, LENTILS and SPLIT peas do not need to be soaked before cooking.
8. When cooking pulses, make sure there is room in your saucepan as they can DOUBLE or TRIPLE in size. To prevent foaming, add 5 mL of oil to the cooking water.
9. Avoid using ACIDIC ingredients such as tomatoes or vinegar as they slow the cooking process.
10. Pulses are also useful as purees and can be used for DIPS, spreads and in some baked goods.
Reference: Pulses Handout on Smartboard
1. Pulses are also known as LEGUMES. Pulse is the term for the EDIBLE seeds of plants with PODS. They include the following types:
a. DRIED PEAS
b. DRIED BEANS
c. CHICKPEAS
d. LENTILS
2. Pulse do not include fresh green PEAS or BEANS. Peanuts and soybeans are not pulses because the are higher in FAT while pulses have very little fat.
3. Pulses are high in FIBRE and complex CARBOHYDRATES and are a good source of FOLATE. Pulses contain both soluble and insoluble fibre. Pulses are an excellent source of PROTEIN and are GLUTEN free and can be eaten by people with Celiac’s disease. Pulses are excellent foods for vegetarians as they can be used as meat alternatives.
4. One serving of pulses is ¾ cup, about the size of a TENNIS ball.
5. Easy ways to eat pulses include:
a. Adding to omelettes, SPAGHETTI/PASTA sauce or quesadillas.
b. Mix black beans with SALSA or add then to broth-style SOUPS.
c. Add BLACK BEANS to a pizza or use a puree to lower the FAT in baking.
d. Add chickpeas to SALADS or make them into HUMMUS/DIPS served with vegetables.
6. Pulses can be purchased in two main ways: DRIED and CANNED.
7. Dried pulses must be SOAKED before cooking. Canned pulses should be RINSED and drained before using. Dry beans, whole peas and CHICKPEAS must be soaked, however, LENTILS and SPLIT peas do not need to be soaked before cooking.
8. When cooking pulses, make sure there is room in your saucepan as they can DOUBLE or TRIPLE in size. To prevent foaming, add 5 mL of oil to the cooking water.
9. Avoid using ACIDIC ingredients such as tomatoes or vinegar as they slow the cooking process.
10. Pulses are also useful as purees and can be used for DIPS, spreads and in some baked goods.