Understanding Beans, Nuts and Seeds

Vocabulary• legumes - plants whose seeds grown in pods.

Includes: peanuts, beans, peas and lentils• nuts – grow on trees; composite of seed and dry

fruit found inside of a hard outer shell.• tahini - a spread similar

to peanut butter buy made from sesame seeds.

• dry roast - processing of nuts and seed without the use of oils.

Types of beans

Black BeansRich in magnesium, these legumes have a velvety texture and a subtly sweet taste that goes well with smoky flavors, such as bacon or chipotle. Pair brightly colored vegetables and fruits with the shiny purple-black beans for festive salads. Black beans are available dried or canned.

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Types of Beans

Black-Eyed PeasSmall, plump, and spotted, these beans are an excellent source of folate (important for pregnant women). Their earthiness complements salty meats, like bacon and ham.

Types of Beans

Cannellini BeansThese large, rosy beige kitchen mainstays (also known as white Italian kidney beans) are creamy and delicately flavored.

Types of Beans

Chickpeas Also known as garbanzo beans or chickpeas, are consumed more than any other beans in the world. Round and firm, with a nutty flavor, they’re the basis of hummus.

Types of Beans

Great Northern BeansThese small, white, kidney-shaped beans are an especially good source of calcium. Because they’re mild and easily absorb seasonings, they work well in stews and soups

Types of Beans

Kidney BeansThis popular chili ingredient, known for its reddish skin and white interior, packs protein, heart-healthy omega-3 fatty acids, iron, and about the same amount of cancer-fighting antioxidants as blueberries.

Types of Beans

Lima BeansGreen, flat, oval-shaped lima beans—both the larger, potassium-packed butter (or Fordhook) beans and the sweeter baby limas—have a buttery flavor and a starchy interior that can turn mushy, so they’re best in quick sautés. They are often sold cooked and frozen.

Types of Beans

Navy BeansThe navy bean got its current popular name because it was a staple food of the United States Navy in the early 20th century. These small white beans are perfect for making baked beans. Dry navy beans are available year-round in prepackaged containers as well as bulk bins. Canned navy beans are also available year round at local markets.

Types of Beans

Pinto BeansThese light brown beans have substantial amounts of fiber and protein. Their earthy flavor and smooth texture works well in dips and stews or in Mexican refried beans.

Lentils

Tiny, disc-shaped legume used in East Indian foods

Types of BeansSoybeans……are loaded with protein. Ripe soybeans are hard and dry. But when processed or cooked, they can be made to take on many forms. Here are the most common ones you'll see: Edamame, tofu, soy milk, tempeh, miso, soy sauce, soybean oil

Legume Facts

1. Legumes are similar to grains in that they both have the same parts in their make-up: embryo (germ), endosperm and hull (bran)2. Beans are considered a vegetable when they are young and green and the pods can be eaten. They are considered a legume after they are dry, full mature and the protein and nutrient content has fully developed. The pods of mature legumes are not edible by humans.

Legume Facts

3. Legumes, nuts and seeds are included in the protein group of the USDA MyPlate because they contain high amounts of the building blocks of protein called amino acids. However, these foods are considered an incomplete protein because they do not supply all the amino acids necessary for our bodies to produce protein. (Animal sources of protein such as meat, poultry and eggs DO supply all the amino acids our bodies need to make protein.)

Legume Facts

4. Legumes, nuts and seeds need to be paired with grains (ex. rice, corn, wheat) because grains contain the amino acids they lack. This is the basis of the vegetarian diet. (We all need to consume protein foods in order for our bodies to build and maintain muscles, hair, nails and other body tissues.)

Purchasing Legumes1. When purchasing dry beans, look for these qualities:A. bright colorB. no damageC. uniform size

2. When purchasing nuts and seeds, avoid cracked shells.

Storing beans, nuts and seeds

3. Store beans in a cool, dry place up to 6 months4. Store nuts and seeds in the refrigerator or freezer for best quality

Cooking Dry Beans5. Dry beans are an inexpensive and low-fat source of protein. However, they do take some time to prepare. Here are the steps:A. sort out damaged beans and pebbles and

rinse wellB. soak in water overnight (shortens cooking timeC. simmer in water for several hoursD. Use the cooking liquid which contains

B vitamins

Fast Method of Cooking Beans

• Sort and rinse• Put in large pot of water• Simmer for 2-3 minutes• Allow to soak for one hour• Drain and rinse• Cook as before

Bean Cooking Tips

• As bean cook they increase in volume as they absorb water.

• Add acidic foods such as tomatoes to recipes after the bean are cooked. Acid causes beans to not soften during cooking and remain tough.

• Shorten the cooking when adding bean tosalads

Types of nuts

Types of Seeds

Sesame

PUMPKIN SEEDS

Using nuts and seed in recipesAdding nuts and seeds to recipes improves their nutritional value. Here are some ways to include nuts and seed in everyday foods:A. add to baked goods, salads, cereal and yogurtB. use in meatless dishes to add proteinC. use nut butters and spreads

on sandwiches and in recipes