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Checked your Pulse (Foods) Lately?

Checked your Pulse (Foods) Lately?

Admitting that I am a big fan of Pulse Foods is an understatement. With the idea of being fully transparent, I need to state that I have worked for the USA Dry Pea and Lentil Council in the past as a consultant. My job was to take different pulse crops and create recipes that would be gluten-free, high protein, healthy, eco-friendly, and very important…tasty. After creating these recipes, I worked with chefs all over the country to get these recipes made and presented to hundreds of foodies at each event. It has been an honor to promote the amazing food, but as a chef, it is always a blast to play mad scientist in the kitchen with basic foods that are real and whole.

Growing up lentils were not on our dinner table, but split pea soup was every month for three days (my parents made a big pot full to the top and we ate it until it was gone). At the time of multiple days of pea soup, I hated it. It was a “kid thing” of eating the same food repeatedly, but the nutrition we had was amazing. Now I look forward to a bowl of the thick green pea soup on a cold winter evening with a little bit of smoked ham hocks and fresh bread.

Having worked on the United Nation’s 2016 Crop of the Year has given me a greater respect as a chef and an eater due to the versatility of the food. With food trends being an evolving theory in 2015 through 2016: healthy, local, sustainable, flavorful, and dense nutritional value. Lentils, split peas, and garbanzo beans, aka the hummus maker; fills these voids in the current food trends.

However, trendy to eat this protein-rich plant now more than ever; Americans still eat fewer pulse items than most other places on the planet. Please consider this once under estimate super food about food as part of your healthy eating. 


Cheers! 

Chef LJ Klink CEC CCA MA 


To contact Chef Klink for more ideas or assistance in integrated pulse items into your menu, email him at info@luckjunky.com You can always follow him on Instagram @theljsays, twitter @theljsays and/or facebook at Chef LJ Klink
Know Your Pulse(s)

Great Taste. Great for You.
More than 2/3 of the U.S. adult population is overweight or obese.1,2 Diabetes is one of the leading causes of death in the U.S. and is a major cause of heart disease and stroke.3 To help combat these issues, millions of people are looking for healthy, nutritious options to add to their meal plans. Pulses deliver great flavor that’s not only nutrient-dense but also gluten-free with low allergen and low glycemic responses. Additionally, pulses have fewer calories and considerably more fiber and protein than whole grains like white and brown rice.4

 

Serving Size - One serving size of pulses is equivalent to 1/4 cup raw pulses, which cooks up to 1/2  cup of cooked pulses.5 A 1/2 cup of cooked pulses is equivalent to 1 serving of vegetables and a two-ounce meat equivalent.  

 

Protein - With up to 9 grams of protein per 1/2 cup serving, pulses offer a low or fat-free alternative to animal proteins.4 Pulses improve the protein quality of cereal grains, by adding a complimentary essential amino acid profile. Due to the high nutrient density, pulses can be considered both as a protein and a vegetable.

Fiber - Most Americans fail to reach the recommended daily amount of fiber. A single serving of chickpeas, lentils or split peas is an excellent source of fiber, providing nearly half of the recommended daily allowance. 

 

Gluten-Free - Celiac Disease is an autoimmune disorder that currently affects three million Americans. People with Celiac Disease must avoid gluten, a protein found in wheat, barley and rye. Dry peas, lentils and chickpeas are a gluten-free alternative.

 

Low Glycemic Index - Low glycemic index (GI) diets have been shown to improve glucose and lipid levels in people with diabetes. Low GI foods and low glycemic load (GL) foods also help control appetite and delay hunger. A bagel or rice may have up to three times the GL of dry peas, lentils and chickpeas.

York white garbanzo beans (chickpeas): Grown on the rich, rolling hills of the Palouse, these creamy, white Kabuli garbanzo beans are delicious in soups, salads and side dishes. Rinse and sort before cooking. Dry chickpeas need to be soaked overnight. For each cup of soaked chickpeas, add two-and-a-half cups of water. Bring to a boil, cover and simmer until the chickpeas are tender. Cooking time: 1.5 to 2 hours.

Pedrosillano café garbanzo beans (chickpeas): Don’t be fooled by their size! These unique garbanzo beans nearly double in size after soaking. They are preferred by hummus makers because they’re smooth and creamy with a slightly nutty taste. Also excellent in soups, salads and side dishes. Rinse and sort before cooking. Dry chickpeas need to be soaked overnight. For each cup of soaked chickpeas, add two-and-a-half cups of water. Bring to a boil, cover and simmer until the chickpeas are tender. Cooking time: 1.5 to 2 hours

Green split peas: PNW growers treat their soil and crops with tender, loving care and you can taste the results in these vibrant, green peas. They burst with flavor! Rinse and sort before cooking. For each cup of dry peas, use at least two-and-a-half cups of water. Split peas do not need to be soaked. One cup of dried peas will yield about two-and-a-half cups of cooked peas. Cooking times: Salads: 25-30 minutes. Main dishes: 30-40 minutes. Soups and purees: 45+ minutes. Do not add acidic ingredients such as tomatoes or lemons to the peas while cooking; add these ingredients after the peas have reached the desired tenderness.
Spanish Pardina Brown Lentils: Rinse and sort before cooking. For each cup of lentils, use at least two-and-a-half cups of water. Bring to a boil, cover, and simmer slowly until the lentils are tender. Drain the excess liquid. Cooking times will vary dependent on variety, but budget 20-35 minutes for boiling lentils to the desired tenderness. One cup of dry whole lentils will yield about two-and-a-half cups of cooked lentils. Cooking times: Salads: 20-25 minutes. Main Dishes: 25-30 minutes. Soups and purees: 30+ minutes.

Shasta Yellow Lentils: Rinse and sort before cooking. For each cup of lentils, use at least two-and-a-half cups of water. Bring to a boil, cover, and simmer slowly until the lentils are tender. Drain the excess liquid. Cooking times will vary dependent on variety, but budget 20-35 minutes for boiling lentils to the desired tenderness. One cup of dry whole lentils will yield about two-and-a-half cups of cooked lentils. Cooking times: Salads: 20-25 minutes. Main Dishes: 25-30 minutes. Soups and purees: 30+ minutes

Sunrise Red Lentils: Rinse and sort before cooking. For each cup of lentils, use at least two-and-a-half cups of water. Bring to a boil, cover, and simmer slowly until the lentils are tender. Drain the excess liquid. Cooking times will vary dependent on variety, but budget 20-35 minutes for boiling lentils to the desired tenderness. One cup of dry whole lentils will yield about two-and-a-half cups of cooked lentils. Cooking times: Salads: 20-25 minutes. Main Dishes: 25-30 minutes. Soups and purees: 30+ minutes

For nutrition facts and more information about how to cook with lentils, garbanzo beans and split peas, please visit the USA Dry Pea & Lentil Council.

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Posted: Jun 27, 2019,
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