WINTER Warmers the PERFECT WINTER RECIPE COLLECTION

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WINTER

Warmers

THE PERFECT WINTER RECIPE COLLECTION

What better time to chow down on hearty, soul-warming comfort food than winter? This Winter Warmers cookbook is the best collection of winter recipes around. It has soups, stews, casseroles and many more recipes to help get you through the winter blues with a satisfied stomach.

TABLE OF CONTENTS

Randall’s White Bean and Turkey Chili ..........................................................................................................................2 Slow Cooker White Beans with Smoked Turkey .............................................................................................................3 Great Northern Beans and Ham with Cornbread ...........................................................................................................3 Tortilla Soup with Chicken and Beans.............................................................................................................................4 Green Chili Pork Stew with Pinto Beans .........................................................................................................................5 Pinto Bean Chili Casserole...............................................................................................................................................6 Spicy Shrimp and Corn White Bean Chowder.................................................................................................................7 Corned Beef and Bean Soup ...........................................................................................................................................8 Creamy, Healthy White Bean Soup.................................................................................................................................9 Simple Hearty Bean and Sausage Cassoulet ................................................................................................................ 10 Easy Chicken and Biscuits Soup with Mixed Beans...................................................................................................... 11 Pot Roast with White Beans......................................................................................................................................... 12

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Copyright Randall Beans 2019

RANDALL’S WHITE BEAN AND TURKEY CHILI

INGREDIENTS

••••••••••

2 Tbsp. vegetable oil 2 cups chopped onion 1 cup chopped green pepper 4 Tbsp. chili powder 1 tsp. oregano ½ tsp. cayenne pepper (or to taste) 2 lbs. ground turkey 2 cups V-8 juice 2 8-oz. cans of tomato sauce 2 10-oz. cans, de-fatted condensed chicken broth 1 48-oz. jar Randall Beans Great Northern Beans, drained and rinsed.

DIRECTIONS

Heat oil in a large pot or Dutch oven. Add onion, green pepper, chili powder, oregano and cayenne pepper Cover and cook over medium heat for 5 minutes stirring occasionally. Stir in turkey and cook over medium heat until cooked through

Add V-8 juice, tomato sauce and chicken broth. Bring pot to a boil and simmer, uncovered, for 15 minutes Blend in Randall’s Great Northern Beans and cook 10-15 minutes longer

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Copyright Randall Beans 2019

SLOW COOKER WHITE BEANS WITH SMOKED TURKEY

INGREDIENTS

•••

1 24-oz, jar Randall Beans Great Northern Beans, rinsed and drained 2 tsp. onion powder 1 box of chicken stock 2 fully-cooked smoked turkey legs

DIRECTIONS

In your slow cooker, add the great northern beans. Arrange the smoked turkey legs on top and pour the chicken stock over them.

Add the onion powder and give it a quick stir. Turn the slow cooker on HIGH for 2 ½ hours Take out the turkey legs and place them on a plate. Shred the meat and discard any skin, bones or noticeable fat Add the meat back into the beans. Taste for seasonings and add salt and pepper if necessary. Stir and serve.

GREAT NORTHERN BEANS AND HAM WITH CORNBREAD

INGREDIENTS

••••••

1 48 oz. jar Randall Beans Great Northern Beans, undrained 1 ½ lbs. cottage butt, sliced or cut into bite-sized chunks 2 large onions, quartered 1 cup water 2 medium carrots, thinly sliced 2 celery stalks, cut into 1 ½ inch pieces Cornbread

DIRECTIONS

Combine Randall Beans, cottage butt, onions, water, carrots and celery in a Dutch oven. Bring pot to a boil, reduce heat and simmer, covered, for 45 minutes Remove lid and simmer for 15 minutes, or until bean mixture is desired consistency Serve in individual soup bowls along with cornbread. Serve right away, garnished with parsley sprigs or accompanied by a basket of crackers

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Copyright Randall Beans 2019

TORTILLA SOUP WITH CHICKEN AND BEANS

INGREDIENTS

For the Chicken and Stock

••••••••

2 whole chicken breasts 1 large onion, peeled and quartered 1 clove garlic, peeled and lightly crushed 2 ribs celery, coarsely cut 1 tsp. whole, black peppercorns 3 sprigs of fresh cilantro 1 bay leaf 3 10.5-oz. cans of concentrated chicken broth 6 cups of water

For the Soup

•••••••

3 Tbsp. olive oil 1 cup chopped onions 6 medium tomatoes, peeled, seeded and chopped (or 1 28-oz. can of diced tomatoes) 1 24-oz. jar Randall Beans Pinto Beans, drained and rinsed 6 cups reserved chicken stock 2 Tbsp. fresh lime juice Salt and hot pepper sauce, to taste

DIRECTIONS

Peel In a large pot, combine all of the ingredients and bring to a boil. Cook, uncovered, for 25 minutes, or until the chicken is fork tender.

Remove chicken to a side dish. Allow to cool. Remove the skin and cut the chicken into bite-sized pieces. Cover the chicken and set it aside. Strain the stock and set it aside

Heat the olive oil in a large pot. Add the onion and sauté, stirring for 5 minutes. Add the tomatoes, beans and chicken stock. Bring to a boil.

Add the lime juice and the chicken you previously set aside. Cook, uncovered for 5 minutes. Season to taste with salt and hot sauce. Garnish with sour cream and serve.

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Copyright Randall Beans 2019

GREEN CHILI PORK STEW WITH PINTO BEANS

INGREDIENTS

••••••••••••

2 Tbsp. olive oil 2 lbs. boneless pork loin, cut into 1-inch cubes 1 cup chopped onion 1 clove garlic, minced ¼ cup flour 2 cups peeled and diced tomatoes (or 1 28 oz. can plum tomatoes, coarsely chopped) 1 ½ cups chopped roasted and peeled mild green chilies (or 3 4-oz. cans of chopped, mild, green chilies) 1 fresh jalapeno pepper, seeded and minced 1 tsp. salt, or to taste 1 tsp. brown sugar 1 cup chicken broth 1 48-oz. jar Randall Beans Pinto Beans Hot pepper sauce, to taste

DIRECTIONS

Heat the olive oil in a heavy pot with a lid. Add the pork cubes, stirring until lightly brown Stir in the onion and garlic for 2-3 minutes, add in the flour and stir well to coat the meat Cook over MEDIUM heat while stirring constantly for 2-3 minutes Add the tomatoes, green chilies, jalapeno, salt and sugar. Mix well. Pour in the chicken broth and bring to a boil. Cover and simmer for 1 hour. Meat should be very tender

Add the Randall Pinto Beans. Cook for 10 minutes or more. Taste and correct the seasonings, adding some hot sauce to taste if desired.

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Copyright Randall Beans 2019

PINTO BEAN CHILI CASSEROLE

INGREDIENTS

•••••

1 14-oz. jar of Randall Beans Pinto Beans, rinsed and drained Cooked pasta, enough to make about 4 servings About 4 cups of you favorite chili (or 2 cans of store-bought chili) 1 medium white onion sauteed 10-16 oz. shredded mild cheddar cheese

DIRECTIONS

Preheat oven at 350°. Using an 8-inch casserole dish, place a layer of pasta, beans, onions, cheddar and top with chili. Repeat for one more layer of same. Grate some cheddar on top.

Bake for 30-40 minutes.

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Copyright Randall Beans 2019

SPICY SHRIMP AND CORN WHITE BEAN CHOWDER

INGREDIENTS

•••••••••••••••••

1 15.4-oz. jar Randall Beans Great Northern Beans 2 red peppers, seeded and coarsely chopped 4 poblano peppers, seeded and halved 1 large sweet onion, halved and thinly sliced 2 cloves of garlic, minced 2 Tbsp. high quality butter 2 Tbsp. olive oil 1 lb. ground chorizo 1 lb. thawed and peeled/deveined raw shrimp, patted dry 2 cups of milk 1 cup of low sodium chicken stock 1 14.5-oz. can each sweet corn and creamed corn 1 Bunch of fresh thyme, leaves removed 2 bay leaves Blackening seasoning to taste Your favorite hot sauce to taste (optional) Salt and pepper to taste

DIRECTIONS

In Preheat oven to 400 degrees. Once vegetables are prepped, put a large soup pot or dutch oven on stovetop over medium high heat. Add chorizo and stir until cooked through, about 10 minutes. Drain and lightly rinse, and set aside. No need to wipe pot clean.

Return pot to stove and add 1 Tbsp each of butter and olive oil. This is the start to the mirepoix. Add onions, garlic, red peppers, at least two Tbsp. fresh thyme leaves. Cook until onions and peppers are softened, stirring occasionally, about 15 minutes. Note: you do NOT want your vegetables to brown, so keep the heat under medium.

While mirepoix is cooking, place halved poblanos skin side up on a roasting pan in the oven. Roast until skin is starting to char, about 10 minutes. Once onions and peppers are softened, add jar of great northern beans (no need to drain) to mirepoix along with chicken stock. Simmer for an additional ten minutes. About half the liquid should be absorbed.

Remove poblano peppers from the oven and transfer to food processor. Transfer mirepoix and bean mixture to food processor with the poblano peppers, and pulse until mostly smooth. Set aside.

(continued)

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Copyright Randall Beans 2019 Return pot to stove over medium high heat, adding the remaining olive oil and butter. Add shrimp and season with salt and pepper to taste. If you like, add a tsp. of blackening seasoning. Sauté shrimp until pink, about 3-4 minutes. Do not overcook.

Add mirepoix bean mixture from food processor to shrimp. Add chorizo, both cans of corn, and milk. Stir to combine. Add two bay leaves to chowder and cover, cooking over medium low heat for an additional 20-30 minutes, stirring occasionally.

Before serving, remove bay leaves. Ladle into bowls and top with a few dashes of hot sauce is desired. Serve with hot, crusty bread for dipping.

CORNED BEEF AND BEAN SOUP

INGREDIENTS

••••••••••••

2 Tbsp. olive oil 1 small yellow onion, diced 1 carrot, peeled and diced 2 garlic cloves, minced 4 cups chicken broth 1 15.4-oz. jar Randall Beans Great Northern Beans 2 cups cubed or shredded leftover corned beef 2 packed cups of kale leaves ¼ tsp. ground coriander ¼ tsp. paprika ¼ tsp. salt ¼ tsp. black pepper

DIRECTIONS

In a large stock pot, heat olive oil over medium high heat. Add the onions and carrots and cook two minutes or until soft. Add the garlic and cook one minute more.

Add the rest of the ingredients to the pot and stir. Bring the soup to a boil over high heat, then turn the heat to low and simmer, covered, for 15 minutes. Serve immediately.

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Copyright Randall Beans 2019

CREAMY, HEALTHY WHITE BEAN SOUP

INGREDIENTS

•••••••••••••••

1 24-oz. jar Randall Beans Great Northern Beans, drained and rinsed 1 tsp. chopped fresh rosemary leaves or 1/2 teaspoon dried rosemary 1 tsp. fresh thyme leaves or 1/2 teaspoon dried thyme ¼ tsp. fennel seeds 1 large bay leaf 1 small turnip, peeled and diced into 1/4 inch pieces 1 small potato, peeled and diced into 1/4 inch pieces 1 medium yellow onion, coarsely chopped 2 medium carrots, scrubbed and diced into 1/4 inch pieces ¼ cup (packed) fresh parsley leaves, coarsely chopped 10 to 15 large cloves garlic, not peeled 1 tsp. salt ½ tsp. black pepper Fresh parsley sprigs, for garnish Toast, bread and crackers, to accompany

DIRECTIONS

Place the Randall Beans, 3 quarts of water, rosemary, thyme, fennel seeds, and bay leaf in a large soup pot. Bring to a boil, reduce the heat, and simmer briskly, uncovered, for 1 hour, until the beans are half-tender.

Add the turnips, potato, onion, carrots, and parsley to the pot, along with 1 to 2 cups extra water, enough to keep the vegetables barely free-floating. Continue simmering slowly for 1 hour more, until the vegetables are soft and the mixture is soupy. Remove from the heat and let cool enough to handle.

While the soup simmers, heat the oven to 350 degrees. Place the garlic in a small ovenproof dish, sprinkle with water to moisten, and roast for 30 minutes, until soft. Remove and let cool, then peel and set aside.

Remove the bay leaf. Swirl half of the soup and the garlic in a food processor until still slightly chunky but not smooth. Return to the pot with the remaining half of the soup. Stir in the salt and pepper and heat until beginning to simmer. Cook gently, stirring occasionally, until the beans are completely tender, 15 to 20 minutes more.

Serve right away, garnished with the parsley sprigs and accompanied by a basket of crackers.

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Copyright Randall Beans 2019

SIMPLE HEARTY BEAN AND SAUSAGE CASSOULET

INGREDIENTS

•••••••••••••••

1 lbs. Italian link sausage 13 oz. smoked sausage 3 Tbsp. olive oil 2 lbs. round steak, cut into 1-inch cubes 1 yellow onion, halved and sliced 2 large leeks, washed and sliced (including crisp green tops) 2 cloves garlic, minced 1 48-oz. jar Randall Beans Great Northern Beans, drained and rinsed ½ cup chopped carrots ½ tsp. dried thyme leaves ½ tsp. black pepper ½ tsp. salt (or to taste) 1 10.5-oz. can concentrated beef broth ½ cup dry white wine ¼ cup chopped fresh parsley

DIRECTIONS

Slice the Italian sausage into 1/2-inch pieces and brown in a heavy skillet. Remove with a slotted spoon to a paper towel lined dish. Pour off the sausage fat.

Add 2 tablespoons of the olive oil to the skillet and brown the steak pieces, stirring to brown and sear them on all sides. Remove with slotted spoon to a side dish.

Add remaining olive oil to the skillet and quickly sauté the onion, leeks and garlic, just until leeks are wilted. Stir together the Italian sausage, beef, smoked sausage (cut into 1/2 inch pieces), onion mixture, tomatoes, beans, carrots, thyme salt and pepper.

Pour into a 3 quart baking dish. Stir in the beef broth and wine. Cover and bake in a preheated 350-degree oven for 1 1/2 hours or until beef is fork tender.

Uncover and bake 30 minutes longer. Taste and correct the seasonings. Sprinkle with parsley. Serve hot with crusty French bread.

Leeks grow in sandy soil and the sand gets trapped between the leaves. To remove it, cut the leeks 3/4’s of the

way through lengthwise. Hold under a stream of warm running water, pulling back the layers exposing them to the water. Soak in cool water and rinse again.

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Copyright Randall Beans 2019

EASY CHICKEN AND BISCUITS SOUP WITH MIXED BEANS

INGREDIENTS

•••••••••••••••••••

1 48-oz. jar Randall Beans Mixed Beans 2 Tbsp. margarine 2 small onions, chopped (1 cup) 1 cup celery, chopped 1 medium green pepper, chopped (3/4 cup) 1 clove garlic, minced 1 tsp. salt ¼ tsp. black pepper 1 bay leaf 1 tsp. dried ground savory 46 oz. Chicken Stock (about 1 1/2 containers) ¼ - 1 tsp. hot pepper sauce, depending on preference 6-8 chicken thighs, remove skin and extra fat 1 10-oz. package frozen corn 1 10-oz. package frozen okra 1 cup parsley 1 can refrigerated biscuits (optional) 1 Tbsp. butter, melted (optional) Dash of paprika for taste (optional)

DIRECTIONS

In a large pot, melt margarine, and add onions, celery, green pepper, and garlic, and sauté. Stir in seasonings. Add chicken stock, hot pepper sauce, and chicken thighs.

Simmer until chicken is tender, about 30 minutes. Stir in corn, okra, parsley, and Randall Beans mixed beans. Continue to cook about 20 to 30 minutes until vegetables are cooked through.

Serve as is or for a good variety “Top Hat” the soup with biscuits that have been brushed on top with melted

butter and sprinkled with paprika. Cover simmering mixture with lid. Cook about 15 minutes until biscuits are done when tested with toothpick. In soup bowl place one piece of chicken, add soup, top with biscuit. Top with cheese if desired and serve hot.

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Copyright Randall Beans 2019

POT ROAST WITH WHITE BEANS

INGREDIENTS

••••••••••••

3 lb. chuck roast 1 tsp. salt Ground pepper, to taste 2 Tbsp. vegetable oil 4-5 fresh thyme sprigs 1 lb. baby carrots 1 lb. pearl onions, peeled (see recipe notes) 1 cup beef stock ¼ cup red cooking wine (or dry red wine) 2 Tbsp. Worcestershire sauce 1 24-oz. jar Randall Beans Great Northern Beans, drained and rinsed 2-3 Tbsp. fresh parsley leaves for garnish, chopped

DIRECTIONS

Preheat oven to 325F. Season the chuck roast with salt and pepper on all sides. In a Dutch oven or a stove-top and oven-safe casserole pan, heat the vegetable oil over medium-high heat. Brown the seasoned chuck roast on all sides for about 2-3 minutes per side. Use tongs and a spatula to help flip the chuck roast carefully. Remove the chuck roast and set aside.

Add the baby carrots and peeled pearl onions to the Dutch oven and sauté for 1 minute over medium heat. Remove and set aside.

Add the beef stock, cooking wine, and Worcestershire sauce to the Dutch oven to deglaze the pan and dissolve all the browned bits into the cooking liquid. You do not need to heat the liquid through.

Carefully add the chuck roast to the cooking liquid in the Dutch oven. Place a few sprigs of thyme in the liquid and on top of the chuck roast. Cover and bake at 325F for 2 hours.

Carefully remove the Dutch oven from the oven. Place the baby carrots, pearl onions, and Great Northern beans into the liquid around the chuck roast. Cover and bake for 1 hour, or until the carrots are cooked through and the chuck roast is tender when sliced.

Allow to cool, slice, garnish with parsley, and serve with your favorite side dish, such as mashed potatoes. NOTE: For a slow cooker, brown the meat in a skillet and saute the carrots/pearl onions in a separate pan. Then transfer the liquid ingredients to a slow cooker, add the meat, and cook on low for 4 hours. Then add the carrots, onions, and beans and cook on low for another 2-4 hours, until the meat is tender. Check carrots to ensure they do not over or undercook.

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Copyright Randall Beans 2019

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    Verano 2020 CIRCUITOS NACIONALES e INTERNACIONALES Ventajas • PREMIAMOS TU FIDELIDAD Presenta el bono de Paisajes del viaje realizado en uno de los circuitos de este folleto en tu agencia de viajes y disfrutarás del descuento de Fidelización en tu próximo circuito de la Programación Culturales y/o Verano El descuento se aplica sobre el precio base del circuito no sobre los suplementos (suplemento individual, suplemento de salida, seguro de cancelación, excursiones facultativas y guías locales). El descuento se calculará sobre el precio base del circuito que ha generado el bono descuento con los siguientes baremos: - 3% dto. si el precio base del viaje anterior es entre 200€ y 300€ - 5% dto. si el precio base del circuito anterior es entre 301 y 500€ - 7% dto. si el precio base del circuito anterior es superior a los 501€ NOTA: Este descuento es personal e intrasferible y no será acumulable a otras ofertas o promociones. (Validez 12 meses desde la fecha de salida del viaje) Índice • Índice . .2 • Salamanca y alrededores . .24 • Ventajas de Paisajes . .3 • Castilla y León. Naturaleza y Patrimonio . .25 • Excursiones facultativas . .5 • Extremadura: un mundo por descubrir . .26 • Cantabria paraíso verde . .6 • Pueblos blancos gaditanos . .27 • Cantabria selección . .7 • Villas marineras de Asturias . .8 • Portugal, el país vecino . .28 • Asturias selección . .9 • Norte de Portugal y alrededores . .29 • Cantabria y Asturias . .10 • Portugal de Norte a Sur . .30 • Galicia Rías Bajas, turismo y tradición . .11 • El País de los Cátaros y el Perigord . .31 • Galicia Rías Altas, selección . .12 • Sur de Francia (Languedoc-Rousillon) . .32 • Descubre la Galicia más desconocida .
  • Title of Presentation

    Title of Presentation

    The Nutrition Front-Runners: The evidence behind meal planning methods for diabetes Amy Hess Fischl, MS, RDN, LDN, BC-ADM, CDE University of Chicago Kovler Diabetes Center Diabetes Education Manager Program Coordinator Faculty Disclosure • Sanofi – speakers bureau • American Diabetes Association – ERP auditor Need/Practice Gap & Supporting Resources With over 30 million people with diabetes in the US, behavior change is the one way that there will be an improvement in diabetes self-care. Meal planning can aid in reducing the A1C by 1-2%. In order to empower all healthcare professionals who come in contact with people with diabetes, it is crucial that the same meal planning messages are given out regardless of discipline. Powers MA et al. Joint Position Statement on DSMES. Diabetes Care, TDE, JAND (2015) Objectives • List at least three of the current meal plan methods used for diabetes and their benefits • Explain the current research that supports the claims of the current meal plan methods for diabetes • Describe the uses of the Mediterranean Diet, the research behind it and practical methods to use with people with diabetes • Identify at least two reputable and up-to-date sources of nutrition information for health care professionals Expected Outcome • Increased knowledge of current meal plan methods used for diabetes and their benefits • Increased knowledge of current research that supports the claims of the current meal plan methods for diabetes • Knowledge of the uses of the Mediterranean Diet, the research behind it and practical methods to use with people with diabetes • Identification and use of reputable and up-to- date sources of nutrition information for health care professionals What are the key recommendations for meal planning for diabetes? A.
  • Sweet Potato Falafel 12.5 (Vg) Red Pepper Hummus, Coriander Vinaigrette

    Sweet Potato Falafel 12.5 (Vg) Red Pepper Hummus, Coriander Vinaigrette

    NIBBLE & NATTER MAINS Cheese board 9.95/15.95 (v) Pan fried seabass 16 Fine selection of Hamish Johnston cheeses served Celeriac, spinach, brown shrimp butter with biscuits, quince jelly & walnuts Chef ’s pie of the day 14 Homemade pie, with mashed potato Oyster sharer 24 Dozen Rock oysters with fresh lemon & shallot & seasonal vegetables vinaigrette Bangers & mash 12.95 with onion gravy Bread board 3.5 (v) Home-baked bread, salted butter & extra virgin Roast Venison Loin 19.95 olive oil Haunch croquette, carrot purée, savoy cabbage & jus Wild mushroom risotto 12.95 (v) Truffle vinaigrette & parmesan Beer-battered fish & chips 13.5 STARTERS Badger Ale-battered atlantic cod, hand-cut chips, minted peas & tartare sauce Soup of the day 5 (v) 8oz Rib-eye steak 21 Fresh soup served with home-baked bread Hand-cut chips, watercress & grilled portobello mushrooms with a choice of Béarnaise, peppercorn or Chicken liver paté 6 blue cheese sauce Caramelised onion chutney & toasted home- baked bread Sweet potato falafel 12.5 (vg) Wild Boar scotch egg 6 Red pepper hummus, coriander vinaigrette Rocket & brown sauce House beef burger 13.5 Salt & Pepper squid 7 Seasoned 8oz beef burger, crispy bacon, mild cheddar, Served with alioli gem lettuce, beefsteak tomato & homemade burger sauce, served in a brioche bun with french fries or salad Confit salmon 7 Quail’s egg, Dill créme fraiche Grilled halloumi salad 12.95 (v) Roasted peppers, baby gem lettuce with lemon & oregano Scallops 8 dressing Charred cauliflower with pine nuts Crispy Pork belly 15.95 Charred octopus with a white bean cassoulet SPECIALS SIDE DISHES 3.5 SEE OUR BLACKBOARDS FOR DAILY SEA- Honey roasted beetroot Rocket & Parmesan salad SONAL SPECIALS Handcut chips House salad Skinny fries Seasonal vegetables Mashed potato Wheat and nuts are in daily use in our kitchen.
  • Lesson Plan 5

    Lesson Plan 5

    P. 46 LESSON PLAN 5 5: Pulses around the world Primary Schoolchildren – Ages 8-11 Aims: To explore cultural contexts of pulses throughout history and in modern times. People enjoy Objectives: pulses across • Students will compare diets around the world and throughout history. the world. • Students will develop their understanding of how different pulses are used in different dishes around the world. • Students will consider how different countries / cultures use pulses to meet their dietary needs and the role global trade plays in that process. Resources: 1. World map (from teacher pack). 2. Diets through the ages fact sheet (from teacher pack). 3. Modern diets fact sheet (from teacher pack). 4. National dishes that use pulses fact sheet (from teacher pack). 5. Pulse import and export data fact sheet (from teacher pack). Suggestions for further development: • Research how your own country uses pulses. Do they play a major part in your diet? Does your country grow more or less pulses than it needs? How does the trade in pulses affect your country? • For further reading: Hungry Planet, What The World Eats by Peter Menzel. P. 47 LESSON PLAN 5 5: Pulses around the world TIME DETAILS TIME DETAILS 20mins Teacher will introduce the topic to the pupils by posing the question 30mins What were the diets of people 50,000 years ago? How and why “Over ten thousand years ago what did early humans eat?” (wild did people’s diets start to change 10,000 years ago? What about animals, wild grains, wild berries, root vegetables and nuts). in more modern times? How does the role of pulses compare in the How does this compare to the modern human diet? What do we still different regions and in modern diets? Looking at the list of national eat, and what do we eat that is ‘new’? (More simple carbohydrates: dishes (resource 4) are there any similarities or differences in the wheat, rice, processed sugars, oil and fat, pulses).
  • All About Beans: Nutrition, Health Benefits, Preparation and Use In

    All About Beans: Nutrition, Health Benefits, Preparation and Use In

    FN1643 (Revised) All About NUTRITION, HEALTH BENEFITS, BeansPREPARATION AND USE IN MENUS Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist Krystle McNeal, R.D., Program Assistant (former) eans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U.S. BBecause of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly [1, 2, 3]. The purpose of this publication is to provide evidence-based nutrition and health information about beans, preparation tips, sample recipes and references for further study. North Dakota State University Fargo, North Dakota Reviewed February 2019 Nutrient-rich Beans Dry edible beans, such as pinto, navy, kidney, pink Fiber Booster and black beans, are part of the legume family. A Nutrition experts recommend that adults consume legume plant produces seeds in a pod; dry beans are 25 to 38 grams (g) of dietary fiber per day (14 g per the mature seeds within these pods. Other members 1,000 calories); however, the majority of Americans of the legume family include lentils, peas, chickpeas, do not reach this recommendation consistently [7]. peanuts and soybeans [4]. Dietary fiber intake contributes to feelings of fullness or As shown in Tables 1 and 2, dry edible beans are satiety and helps maintain functioning of the digestive nutrient-rich foods; they contain a variety of vitamins, system [7, 9]. Beans are a rich source of soluble and minerals and other nutrients while providing a insoluble fiber.