1. Legumes, Nuts, and Seeds
Chapter 17-3

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

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

4. 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!!!!

5. 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

6. 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

7. 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

8. 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

9. 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

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

11. 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

12. 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! ………….

13. The Great Bean Match