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Legume Love in School Meals Legume Love in School Meals Meeting Legume Vegetable requirements with a pulse (dry peas, lentils, chickpeas, & beans) © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Presenters • Jessie Hunter, MPH, RDN, Director of Domestic Marketing USA Dry Pea and Lentil Council and the American Pulse Association • Sharon Palmer, MS, RDN, The Plant-Powered Dietitian Plant- based Expert, Author, Blogger, Editor • Chef Brenda L. Thompson-Wattles, RDN Culinary Chef and Registered Dietitian, Area Manager at the Boise School District © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Dietary Guidelines Pulses are Unique! Fit into Vegetable OR Protein Legume Vegetable Subcategory: 1 ½ cups per week for 2000 Calorie diet Protein ¼ cup = 1 oz. meat equivalent © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulses in School Meals • Legume Subcategory: “ dry beans & peas” ( legumes) – ½ cup per week • Minimum serving size – 1/8 cup • Meat Alternate – “Beans and peas (legumes) cooked dry beans and peas may be used to meet all or part of the meat/meat alternates component.” • 1 oz.-meat-equivalent = ¼ cup cooked beans © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Just Add Pulses 1/2 cup Habit © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulse Recipes & Resources www.cookingwithpulses.org © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA The Benefits of Putting Pulses on the Menu Sharon Palmer, RDN, The Plant-Powered Dietitian, Plant-based Expert, Author, Blogger, Editor © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Images: Sharon Palmer, RDN Warning: Food Photos Ahead! I’ll be sharing some of my favorite photos of pulses © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulses at the Cornerstone of Diets Around the Globe © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Image: California Dry Beans Advisory Pulses at the Cornerstone of Healthy, Traditional Diets • Since beginning of time, humans gathered pulses and later cultivated them for sustenance • Dating back 11,000 years, found in caves in Thailand and Egyptian tombs • Pulses: easy to grow, stored for long periods, versatile, becoming part of cultural cuisine around the world • Part of “The Three Sisters” pre-Columbian agricultural tradition Image: Three sisters growing in my garden in LA, Sharon © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Palmer, RDN Pulses are Part of Traditional, Healthy Diets • Around the planet, people have rich history of relying on pulses; nearly every culture has some pulse at the core of its diet, for example: – Black-eyed peas from Africa and Asia to US Black beans of South America – Image: Fava, Santorini & Papadum made from pulse – Lima beans of Peru flour in India, Sharon Palmer, RDN – Mung beans of Southeast Asia – Chickpeas of Tunisia – Cannelloni beans of Italy © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Sustainable Pulses Low Carbon Footprint: one of the lowest of any food group Drought Tolerant: can grow in harsh environments with lower water use Natural Fertilizer: enrich the soil through fixing nitrogen, reducing need for fertilizers Aids Food Security: half of production occurs in developing nations Increases Crop Diversity: decreasing risks to farmers Feeding the World: 70% increase in agricultural production by 2050 Economical: 10 cents per serving Source: Food Policy, 2012 Image: Fresh chickpeas, farmers market, Crete, Sharon Palmer, © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA RDN Pulses in the Dietary Guidelines • Part of all three healthful eating patterns: Mediterranean, Vegetarian, and US Healthy • Eat “a variety of vegetables from all of the subgroups—dark green, legumes (beans and peas), starchy and other” • Low in saturated fat, added sugars, sodium • Subgroup beans and peas: 1 – 2 cups per week adults • Also in protein group: ¼ cup cooked = 1 ounce Source: Dietary Guidelines, MyPlate Image: Beans for sale at the Ferry Market, San © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Francisco, Sharon Palmer, RDN Classic Pulse Dishes in the Mediterranean Hummus, falafels, soups, pasta with white beans, bean salads Hummus, Sharon Palmer, RDN Italian white bean soup with rustic bread, Sharon Palmer, RDN © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulses Key in the Vegetarian Diet Pattern • For decades, a key part of vegetarian diets • Associated with lower risk of obesity, heart disease, hypertension, and certain types of cancer • Recommend 6 (1/4 cup) servings per week for 2000 calorie diet (Dietary Guidelines) Image: Coco black beans for sale at Ojai farmers market, Sharon © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Palmer, RDN Classic Pulse Vegetarian Dishes Veggie-burgers, baked beans, chili, bean soup, tacos, pasta dishes, casseroles, burritos Image: Hummus Tacos, Sharon Palmer, RDN Image: Provencal Bean Salad, SharonPalmer.com © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Key Part of US-Style Healthy Eating Pattern • Designed for optimal health, based on common foods • Recommend 1 1/2 cups pulses per week for 2000 calories per day (Dietary Guidelines) Image: Sweet Potato Chili, Bean Ancient Grain Burgers, • Common foods similar to Plant-Powered for Life, Sharon vegetarian pattern Palmer, RDN © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Part of Kid-Friendly Healthy Eating Pattern Veggie-burgers, hummus, tacos, tostadas, burritos, soups, chili, falafels, ethnic foods (Indian, Latin, Asian) Image: Hummus Sharon Palmer, RDN Image: : Jackfruit Tacos with Black Beans and Quinoa, Sharon Palmer, RDN © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulse Nutrition Power • Part of a plant-forward diet, linked with health benefits • Near perfect food; ½ cup cooked serving on average: – At least 20% DV fiber, folate, manganese – At least 10% DV protein, potassium, iron, magnesium, copper – 6-8% DV selenium, zinc – Phytochemicals: alkaloids, flavonoids, saponins, tannins, phenolic compounds Image: Local beans for sale, Lodi, California, Sharon Palmer, RDN © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulse Health Benefits Regular consumption linked to a number of health benefits: – Lower blood cholesterol levels – Lower body weight – Higher intakes of dietary fiber – Lower rates of heart disease – Lower rates of hypertension – Lower rates of some types of cancer – Lower rates of diabetes Image: Rancho Gordo, Heirloom beans, Sharon Palmer, RDN Source: Journal of the American College of Nutrition, 1994 © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Include More Pulses in Meal Planning • Pulses: gluten-free, vegetarian, economical menu alternative • Include pulses at least a few times/week as replacement for animal proteins • Offer for Meatless Monday or earth-friendly solution • Include in all meal occasions, as well as snacking and even desserts • Use soak, quick soak, and pressure cooking methods for ease in preparation • Canned & IQF are easy alternatives Image: Heirloom at Ojai farmers market, Sharon Palmer, RDN © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Pulses on the Breakfast Meal Plan • Bean burritos • Huevos rancheros • Lentil granola • Breakfast tostadas Image: English breakfast buffet, with baked beans, mushrooms, baked tomato and porridge, London, • Breakfast wraps Sharon Palmer, RDN Image: Breakfast Tostada, Plant-Powered for Life, © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Sharon Palmer, RDN Pulses on the Lunch Meal Plan • Sprinkled in green, pasta, and grain salads • Served in wraps • Falafel sandwiches Image: Summer Vegetarian Chili, SharonPalmer.com • Bean or lentil soups • Stews or chili • Veggie bean or lentil burger • Bean tacos or tostadas Image: Farro White Bean Burger, Plant-Powered © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA for Life, Sharon Palmer, RDN Pulses on the Lunch Meal Plan • Bean salads • Baked bean dishes • Bean or lentil loaves or patties • Jambalaya Image: Veggie White Bean Balls, • Beans and rice Sharon Palmer, RDN • Chickpea pancake • Dal with rice • Hummus with Pita • Bean dips with whole grain • Veggie balls Image: Spicy Black-Eyed Pea Salad, © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA Sharon Palmer, RDN Baking with Pulses • Pulse flours in breads, desserts • Blended pulses in baking • Aquafaba (bean liquid) as egg replacer Image: Peanut Butter Chickpea Bars, Sharon Palmer, RDN Image: Dark Chocolate Cherry Image: Black Bean Brownies, Plant‐ Coconut Waffles, SharonPalmer.com Powered for Life, SharonPalmer.com © COPYRIGHT 2017 SCHOOL NUTRITION ASSOCIATION | #ANC17 | ATLANTA, GA More Pulse Menu Planning Inspiration Image: Corn Quinoa Bean Image: Cranberry Jalapeno Image: Bean soup, Sharon Palmer, RDN Chowder,
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