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Legumes And At Summer!

How many summer ways can we eat legumes?

Legumes are nutritious, delicious and should be on your plate at least 1-2 times a week. Why;

  1. They are the main vegetable source of protein.Thus, they are a good substitute for meat, especially when accompanied by a raw cereal (eg rice, brown bread, quinoa, oatmeal, buckwheat, nuts).
  2. It is rich in fiber1 cup of legumes gives you 10-15 g of fiber and covers about half of the amount of fiber you should be consuming during the day.
  3. It is a good source of minerals and trace elements.Legumes contain potassium, phosphorus, zinc, iron.
  4. They contain vitamins and antioxidantsThey offer B-complex vitamins, such as folic acid, which is especially important during the first trimester of pregnancy.

What do these mean for my body?

  • Legumes protect the health of your heart. They are beneficial if you have hypertension and prevent diabetes. It is also a good food for diabetics.
  • Legumes are an important source of protein, not only for vegetarians but also for everyone else, as they give their protein without containing too much saturated fat.
  • Legumes are a food that prevents inflammation, and damage caused by free radicals in your cells. Therefore, they have an antioxidant and anti-aging effect
  • The vitamins and carbohydrates contained in legumes make them a food beneficial for both the brain and the nervous system.

So legumes provide energy, and nutrition, so why deprive yourself of them in the summer?

  1. Try them in a saladThere are many cool options to enjoy legumes. Mix chopped seasonal vegetables (onion, cherry tomatoes, peppers, etc.) with beans, chickpeas or lentils and add the cereal of your choice, to get a protein of high biological value in your dish.
  2. Wrap them and enjoy them everywhereYou can boil them and wrap them in tortillas together with vegetables, chicken, cheese, shrimp and / or avocado. So you have an easy meal that you can take anywhere. In the office, on the beach, in the camp. Impress family and friends with a "Mexican" night.
  3. Smear itYou can make hummus with chickpeas (or beans, if you prefer) and tahini. You can make pesto with legumes. You can spread the fava beans. Make snacks with crispy pies, rusks or breadsticks and enjoy them with family or friends.
  4. Conjure up! You can make meatballs from lentils, chickpeas (the well-known falafel) or beans. Mix them with vegetables and / or potatoes and make a healthy burger or "meatballs".
  5. Accompany the seafoodMake fava beans or mavromatika with plenty of parsley and onion, try Sifnos revitada and accompany them with seafood to have a meal full of tradition, health, nutrition and… ω3.

Source : https://www.nutrischool.gr/