Rosalee Brown - DIETITIAN'S DESK

We are all being challenged to stretch 'the food dollar' to provide economical, nutritious and varied meals for our families. The protein source, entrée or 'fish kind' is usually the focal point of most meals and often the most costly. There is, in fact, a suitable, versatile and delicious protein option in peas, beans and ground nuts (such as peanuts).

This group of protein are referred to as legumes or pulses and are members of the same family. Some cultures have been using peas and beans as their protein source for thousands of years. Legumes are not only nutritious and beneficial as food to humans but the foliage of some legumes is useful for livestock and the roots have a unique ability to nourish the soil.

Peas and beans are good sources of protein, complex carbohydrate, a small amount of fat, potassium, iron, B vitamins, calcium and fibre with no cholesterol.

Since peas and bean are excellent sources of soluble and insoluble fibre, they help to control cholesterol and to keep the bowels regular and healthy. They have a lower glycaemic index than some other carbohydrates and therefore have a better effect on blood sugar results.

Legumes are best combined with cereals to ensure a complete mix of the essential amino acids. Legumes have limited amounts of the sulphur-containing amino acid methionine and cereals have limited amounts of lysine .

Soak them overnight

Some problems associated with the consumption of legumes include 'gas' and flatulence. This prevents many people from eating them. However, beans can be soaked overnight and the 'first water' discarded. This, along with a gradual increase in its consumption, can prevent the painful and sometimes embarrassing after effect of 'gas'.

There are many peas and beans now available on the Jamaican market such as Cuban black beans, lentils, yellow and green split peas, green peas, chick peas, turtle, navy, just to name a few. Although, we traditionally use a few of them such as red kidney beans, gungo, broad beans, and so on, we should not be afraid to experiment with others. The wide variety available can create a difference in rice and peas, seasoned rice, soups, burgers, balls, salads and the variety in creation depends on your culinary genius.

Here is a quick recipe:

Jiffy bean curry

Ingredients

1 can broad beans or pre-cooked dried broad beans

Freshly chopped onions, garlic, country pepper, ginger and other desired herbs of your choice

one-quarter cup coconut milk

1 tablespoon curry powder

1 tsp oil

Method

Heat pan and add oil, herbs and curry powder. Sautée. Add coconut milk and season with black pepper if desired. Add beans, simmer and serve with your favourite cereal, rice or dumplings and a combination of vegetables. Its quick and finger licking.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.