Did you know that legumes are a product of longevity? They contain a large amount of protein, fiber, vitamins and minerals. In lentils in addition to b vitamins it contains useful omega-fats, magnesium and iron.
Legumes in a regular diet improve well-being, strengthen the immune system and thereby prolong life. They are an excellent prevention of diabetes, because they have a low glycemic index, respectively, they are slowly digested, do not provoke sharp jumps insulin's. Legumes increase the feeling of satiety by 31%.
In addition, legumes protect the heart by reducing the level of harmful cholesterol.
They improve and support brain function.
The use of green peas helps to avoid anemia.
How to introduce legumes into the diet of children?
Start with a serving of 1-2 tsp a couple of times a week, just like any other product. With a normal reaction, you can increase the portion to 30-50g.
Combine legumes with vegetable dishes, this will help avoid increased gas formation. On the other hand, if combine plant protein with animal protein, they will interfere with digestion.
Before cooking, the legumes must be soaked to get the maximum benefit. Use glass, ceramic, or enamel dishes. Wash the beans, cover with water. Remember that legumes swell up a lot during soaking. add lemon juice, Apple cider vinegar, or soda to the water.
Beans, chickpeas, peas 8-12h
Not all children will agree to eat legumes in their pure form. Here are some simple but very delicious recipes:
1. Pumpkin cream soup
Red lentils do not require long soaking, just 30 min. Then wash. Meanwhile, peel the pumpkin and carrot and cut into pieces, chop the onion. Put out the vegetables for 20 minutes. Add turmeric, a little black pepper and salt. When the vegetables are soft, add them to the lentils, cover with water and bring to a boil bring to a boil. Cook for 15 minutes, the red lentils cook very quickly. At the end, you can add cream (if you are not allergic to bcm) or coconut cream. Beat with a blender.
2. Lentil pancakes with vegetables.
Soak the plate lentils overnight, rinse and set aside. boil until semi-ready for 15 minutes. Onion, zucchini and carrot put out with turmeric and pepper. Chop the lentils and vegetables in a blender, add salt. Add a flaxen egg (do you need a recipe?). Stir and fry small pancakes for 5 minutes on each side. Serve with vegetables.
You can add any vegetables. The other day I was cooking lentil pancakes with zucchini, broccoli and spinach.
3. the Recipe for the most useful hummus you can find in previous posts.
I have a lot of recipes from legumes such as sweets, sweet pancakes, "omelette", soup, pate, etc. Subscribe, I will definitely share them with you you.