Legume Lovin’

Last night I made the most delicious, buttery-sweet cinnamon rolls on the planet.

Joy the Baker…thank you! My sister-in-law is getting MARRIED and asked if I could make mini-cinnamon rolls for their rehearsal dinner. That was the easiest “yes” of the year. So now I get to practice. I’m sorry in advance for the number of boomerangs I will post to Instagram between now and November.

cinnamon rolls icing.JPG

In between letting the dough rise and contemplating dinner ideas, I thought of a personal challenge: To eat at least 1 serving of beans every day for 1 week.     

I know it doesn’t sound hard to eat a serving of beans every day. It shouldn’t be.

But I want to be purposeful about including this awesome food group into my daily menu. They are such a satiating, nutrient dense food, full of protein, fiber, iron, potassium, manganese, folic acid, zinc…blah blah blah.

As a woman of child-bearing age, I know how important it is for my body to get extra iron and folic acid. Yet another reason to eat legumes!

One serving of beans or legumes is considered 1/2 cup cooked. These recommendations are in line with the Dietary Guidelines for Americans, and as Americans, we are falling way behind on meeting that goal!

Average Vegetable Subgroup Intakes in Cup-Equivalents per Week by Age-Sex Groups, Compared to Ranges of Recommended Intakes per Week

Legumes
The orange dot is average intake – the blue line is the recommended range.                                 DATA SOURCES: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group. Healthy U.S.-Style Food Patterns, which vary based on age, sex, and activity level, for recommended intake ranges.

I started day one with garbanzo beans for dinner. I added one can of rinsed beans to some sauteed onion, summer squash, and tomatoes. To add a middle eastern flavor, I used about 1/2 – 1 tsp of the following spices: cumin, garam masala, nutmeg, turmeric, and chili powder. I served it over roasted cauliflower and topped with a sauce.

The sauce was equal parts Greek yogurt and Dijon mustard, 1 tsp Harissa (a chili pepper paste), pepper, salt, and a splash of Worcestershire sauce.

Look too funky? To each their own!

roasted-cauliflower-and-chick-peas.jpg

It’s important to mention that variety is key. So tonight, we’ll have a choice of black beans, pinto beans, or lentils.

You’ll have to check back at the end of the week to see if I met my challenge!

Do you meet the recommended number of legume servings per week? I would love to hear unique or simple ways you incorporate them.

Wish me luck!

Cheers!

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