Week 7 – Vegetables-Dry Beans & Peas
Whenever I think of dry beans & peas I think of George Clooney. Like most women I think of George quite often, but only those who heard him exclaim “God bless the chickpea!” upon tasting Monica’s homemade hummus on the show Friends, can put him and the chickpea in the same thought.
Long pause while we all think of George… and now back to veggies.
KIT Fx - Week 7: Eat the recommended amount of Dry Beans & Peas
Based on the previously mentioned daily recommendation, most kids should get about 1/2-3 cups of dry beans & peas per week, adults about 3 cups per week.
The same website contains information on the importance of this vegetable group as well as ways it helps provide nutrients otherwise obtained from animal sources http://www.mypyramid.gov/pyramid/dry_beans_peas_table.html
… These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables.
Examples of Dry Beans & Peas – Beans – black, kidney, garbanzo, lima, navy, pinto, soy and white. Peas – black-eyed, chickpea (ooooo….. george….) and split. And my favorite, lentils, which I posted a recipe for few weeks back. Not only is this group nutritious it’s also quite inexpensive and keeps well.
Pick 2-3 variations of dry beans & peas you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Lentils, chickpeas and black beans added to your green & orange veggies:
Monday – (lunch) Raw Carrot sticks w/hummus, (dinner) Spinach salad w/Lentils & rice
Taco Tuesday – (dinner) Black bean tacos w/Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili
Saturday – (lunch) Lentil soup, (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
My hope is that we are moving right along and incorporating these important parts into our routines with ease. We’re journaling our progress, drinking the right amount of water, moving towards a good amount of regular exercise, and by the end of next week should be eating not only the right amount of vegetables but the right variety. The basic information is presented here but with the internet and a simple search you can read an abundance of articles and recipes that may further your quest into a healthier lifestyle.
maylene
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