Now that it is winter, it is essential to find foods that satisfy our appetite but also nutritionally benefit us in the long run. The same goes with children, who need all the vitamins and minerals needed for their growth and development. Pulses are an excellent food and nutrition treasure for both adults and children alike, as they provide us with lots of fiber, high nutrional value protein and lots of other substances our body needs to thrive. Although legumes are sometimes misunderstood, it is worth incorporating them into your child’s daily diet.
What Kind of Legumes to Choose and How to Cook Them?
There is a wide variety of legumes in the market so you don’t have to resort to the same recipes every time – it will get boring. Try refreshing your kids’ interest every week with something new. In addition to lentils and beans, there are also soybeans, chickpeas and fava beans, black beans and even purple beans and beads. In terms of calories, you’ll be delighted with how many calories these low-fat options hide in them. In particular, you can expect from 80 to a maximum of 140 calories per 100 grams of cooked product (with soy being the highest calorie choice, but very nutritious at the same time).
Now, there are many special recipes that will make your kids enjoy their legumes and help them enjoy eating them at least twice a week! In addition to the standard bean soup, you can boil legumes and mix them with leafy green vegetables in a warm, hearty salad. Additionally, you can mash them or turn them into burgers and combine them with a source of starch. The combination of legumes and rice or pasta (especially spaghetti as well as noodles) is impressive. Finally, many kids tend to adore meatballs, so just boil their favorite legumes, make them into small balls and fry them for a while in olive oil.
Which Pulses Help Iron Absorption
It is important to know that legumes must be consumed along with a source of Vitamin C. In this way, the iron is more easily absorbed by the body. There is this need, since we are not talking about animal protein, so it would be best to combine pulses with a glass of natural orange juice or a side salad with tomatoes or peppers and other vegetables rich in vitamin C. Another way to consume legumes and absorb the highest amount of iron involves adding grated ripe tomatoes to them while cooking. Don’t forget bell peppers in the sauce or even the juice of a lemon over a bean or lentil salad.
With these small but extremely practical secrets for legume consumption in mind, you can help your child love and enjoy more this important group of foods, without losing any of the flavor these hearty foods offer.
Best of Health,