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Beans + Rice = a Complete Protein for Global Nutrition

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HEALTHY FOR LIFE® EDUCATIONAL EXPERIENCES GIHC1 GLOBALLY INSPIRED HOME COOKING Beans + Rice = A Complete OBJECTIVES: Describe the nutritional Protein for Global Nutrition benefits of eating beans and rice (both together Time: 75 Minutes (1 recipe prepared); 95 Minutes (2 recipes prepared) and separately). Identify different types of beans Learn why pairing these two simple ingredients creates a complete and different types of rice. protein and why beans-and-rice dishes have become culinary staples List two healthy cooking tips across the globe. Learn how various countries make this combination for beans and/or rice. their own with unique preparations. Describe cooking traditions for beans and rice in other countries. SETUP ACTIVITY (20-40 Minutes) • Review the resource list and print it out. • The class will divide into two groups. Each will Purchase all necessary supplies after reviewing prepare the same or a different beans-and- the HFL Cost Calculator. rice recipe. • Set up demo station with the necessary activity resources. RECAP (10 Minutes) • Provide computer, internet access, and • Pass out handout(s) and invite participants projector, if available. to taste the healthy dish or dishes. Ask each participant to share one learning from INTRO (10 Minutes) the lesson. • Welcome participants and introduce yourself. GOAL SETTING/CLOSING (15 Minutes) • Take care of any housekeeping items (closest bathroom, water fountain, etc.). • Engage in a goal setting activity from the bank of options provided in the Welcome Toolkit. • Give a brief description of the educational Pass out the Setting SMART Goals handout experience. to participants. • Engage in an icebreaker to gauge topic • Thank participants and encourage them to knowledge from the bank of options provided join the next activity. (Provide date/time/ in the Welcome Toolkit. location if known.) DEMO (20 Minutes) • Ask participants if they’ve prepared a beans- and-rice dish before. If so, do they have a family recipe they’d like to share with the group? • Demonstrate content (see demo script). Play both videos as indicated in script. NOTES: Read legal liability disclaimers before activity: Food Liability Disclaimer. Refer to Resource List for all necessary supplies and handouts. This Healthy for Life® Educational Experience was created by Aramark and the American Heart Association as part of our Healthy for Life® Initiative. We are proud to be working together to help improve the health of all Americans. ©Copyright 2019 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Healthy for Life® is a registered trademark of Aramark. Unauthorized use prohibited. Beans + Rice = A Complete Protein Resource List HANDOUTS/VIDEOS ACTIVITY INGREDIENTS* For Tuscan Bean Soup Find these resources on AHA’s AND SUPPLIES** ❏ 1 teaspoon olive oil YouTube channel or heart.org/ For Red Beans and Rice with ❏ 1/2 small red onion, chopped healthyforgood Corn on the Cob ❏ 1 medium rib of celery, ❏ ❏ Video – Globally Inspired 1 cup uncooked long-grain chopped brown rice (Prepare the rice Home Cooking with Beans ❏ 1 medium garlic clove, minced in advance to save time.) and Rice ❏ 2 cups fat-free, low-sodium ❏ 2 teaspoons olive oil (extra ❏ Video – How to Cook Dried chicken broth virgin preferred) Beans ❏ 1 15-ounce can no-salt-added ❏ 4 medium green onions, thinly ❏ Article – The Benefits of Great Northern beans, rinsed sliced, or 1/2 medium onion, Beans and Legumes and drained thinly sliced ❏ 1 14.5-ounce can no-salt- ❏ 4 medium garlic cloves, Find these resources in this lesson added diced tomatoes, chopped, or 2 teaspoons undrained ❏ Handout - Whole Grain versus bottled minced garlic ❏ 1 teaspoon dried oregano, Refined Grain ❏ 1 1/2 cups cooked red beans, crumbled ❏ Recipe – Red Beans and Rice cooked without salt, or ❏ 1/2 teaspoon dried thyme, with Corn on the Cob 1 15.5-ounce can no-salt- crumbled ❏ Recipe – Tuscan Bean Soup added red beans, kidney beans, black beans, pinto ❏ 1/4 teaspoon crushed red ❏ Handout – World Map – Beans beans, or black-eyed peas, pepper flakes and Rice Recipes Inspired by rinsed and drained (If ❏ 2 cups fresh spinach leaves Global Flavors using cooked dried beans, 1 ❏ /3 cup shredded or grated ❏ Handouts – Beans and Rice prepare them in advance to Parmesan cheese Recipes for Globally Inspired save time.) ❏ Measuring spoons Home Cooking ❏ 1/2 teaspoon salt-free Cajun ❏ Handout – Setting SMART seasoning blend ❏ Chef’s knife or paring knife Goals ❏ 1/4 teaspoon pepper and ❏ Measuring cup pepper to taste (freshly ❏ Can opener SPACE SETUP ground preferred), divided use ❏ Colander or fine-mesh sieve ❏ ❏ Chairs and tables for 4 large ears of corn, husks and ❏ Electric burner silk discarded participants ❏ Large saucepan or Dutch oven ❏ Olive oil cooking spray ❏ Demo table ❏ Large spoon (for stirring ❏ ❏ Pens for participants Measuring cup while cooking) ❏ ❏ Folders Measuring spoons ❏ Ladle ❏ ❏ Computer, internet access, and Chef’s knife or paring knife ❏ Bowls (for tasting both recipes) projector, if available ❏ Can opener (for canned beans) ❏ Spoons (for tasting the Red ❏ Electric burner Beans and Rice) DEMO SUPPLIES ❏ Large skillet ❏ Plates (for tasting the corn on ❏ the cob) ❏ Samples of various types of Large spoon (to stir the beans beans and various types of and rice while cooking) ❏ Soup spoons (for tasting the rice — two or three kinds of ❏ Large pot with lid Tuscan Bean Soup) beans and two or three kinds ❏ Baking sheet of rice. Please reference the *Red Beans and Rice with Corn on the Cob recipe serves ❏ Paper towels 8 people and Tuscan Bean Soup recipe serves 6 people; demo script for options. please multiply ingredients as necessary for your participants. **Purchase appropriate number of supplies for your participants. Participants will divide into 2 teams and share supplies and ingredients. Healthy for Life® | Globally Inspired Home Cooking | Beans + Rice = A Complete Protein | 2 Beans + Rice = A Complete Protein Demo Script SAY: Here are some examples of types of Have you prepared a beans-and-rice fresh beans. dish before? If so, do you have a family recipe you’d like to share with the group? Green Beans: We all recognize these! Protein comes from plant sources as If you have them, hold up a few green beans. well as animal sources. Beans and rice Pass them around in a small bowl. are among the oldest foods known to Some people call them “string beans” humankind. Both are easy to grow, because of the fibrous string that used plentiful, and filling. The combination to run along the spine of the bean. of beans and rice creates a complete Nowadays that string has been bred protein. Beans alone and rice alone both out, but the name remains. They’re easy lack certain essential amino acids. If to grow in most climates so are popular eaten together, however, each contributes across the globe. The peak growing time what the other is missing to form a in the U.S. is May to October. Green complete protein. Beans-and-rice dishes beans give you vitamins A and C. Vitamin are highly valued for protein in areas A contributes to healthier eyes and skin. where animal proteins are often hard to obtain and expensive. Lima Beans: Named for the capital of Peru, these light green beans originated Show the video: Globally Inspired Home Cooking in Peru and have been eaten since with Beans and Rice. the 1500s. BEANS If you have them, hold up a few lima beans SAY: (either baby or Fordhook). Pass them around in a Let’s talk about beans first. Every plant small bowl. we eat has at least a little bit of protein in it. Some have a lot—like beans, also There are two types, baby lima beans called legumes! The term “legumes” and Fordhook. The Fordhook bean is refers to a large family of plants, which larger and fuller. Lima beans contain includes lentils, peanuts, peas, and all phosphorus, potassium, and iron. Along kinds of beans, like soybeans. Legumes with calcium, phosphorus builds strong are rich in protein. Beans and all legumes bones and teeth. offer certain health benefits that animal proteins don’t. Red Kidney Beans: These versatile beans, which are also thought to have originated • Beans are high in minerals without the in Peru, are the same shape as the human saturated fat found in animal proteins. kidney. Their skin is thicker and dark red, while their interior is light in color. • Beans as part of a heart-healthy diet and lifestyle may help reduce your If you have them, hold up a few red kidney beans. blood cholesterol levels and may lower Break one open to show the interior. Pass them your risk of heart disease. around in a small bowl. • Beans are a great source of dietary They’re perfect in a pot of chili and, of fiber. Dietary fiber refers to the parts of course, in red beans and rice. Red kidney the plant that your body can’t digest. beans are a good source of potassium, Adding beans to your diet may help iron, magnesium, B-6, and calcium. with weight management. The dietary Potassium helps your heart and muscles fiber in beans may help you feel full to function and regulates the level of longer, so you may eat fewer calories. fluid in your body. Healthy for Life® | Globally Inspired Home Cooking | Beans + Rice = A Complete Protein | 3 Beans + Rice = A Complete Protein Demo Script (Continued) SAY: (If you have them, show the dried pinto beans in a Edamame: Edamame is the Japanese small bowl. Pass them around.) name for green soybeans. You can buy pods, which have a bright green Chickpeas: These small tan nuggets skin that’s slightly fuzzy, or you can are also called garbanzo beans.
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