Welcome to my world - a blend of passion, taste, and old-world traditions.

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Tuesday, March 19, 2013

Legumes on the Table - Legumi sulla Tavola

Legumes are often valued as an inexpensive source of protein, but are notably absent from most Western menus.

Legumes—including beans, lentils, peanuts, peas, chickpeas, fava beans, and soybeans—are good sources of fiber and have a low glycemic index.   According to experts, a diet high in legumes may be beneficial for the prevention of type 2 diabetes.

Beans in tomato sauce

 One common complaint against legumes is the bloating and gas.
 I have some tips to ease the transition to including more legumes in your diet:

  • add them in slowly, one serving a day for a week.

  •  change the water halfway through cooking them.

  •  soak overnight with a pinch of baking soda and
         change the water before cooking

  • mix with other vegetables (escarole and beans)

 If you cook dry beans at home, instead of eating canned beans, you’ll skip a great deal of unnecessary sodium as well as byproducts of the can lining.