Grass Valley News-February 14, 2013 - Camas School District

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LEntILs & BEans Add Bounce To Your Step A lentil is a lens-shaped seed that grows in a pod on the lentil plant. A cousin of the bean, the lentil ranges in color from red to green, with the most common types in the United States being either green or brown. Most lentils grown in the United States are grown in North Dakota and Montana. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year. Lentils are classified according to whether they are large or small beans in size with dozens of varieties of each being cultivated. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking. Beans, a nutritional and appetizing powerhouse, belong to the family of plants called legumes. They are known for being extremely versatile when it comes to preparing a meal for they can be used in everything from hearty casseroles to light and healthy salads. There are many bean varieties that all have their own unique shape, size and taste. Each type of bean, from the pinto to the kidney bean, will provide its own exceptional flavor and enhance the nutritional value of any dish being prepared. Nutrition notes Diets that include beans have been proven to reduce the risk of heart disease and certain cancers. Studies have also shown that beans can be useful when managing diabetes as they may cut the risk of high blood pressure and can be associated with weight loss. The USDA recommends that people should eat more than three cups of beans each week in order to gain the maximum health benefits they are known to provide. Whether you enjoy them in a soup, in a casserole or in your favorite bowl of chili, beans are the perfect way to gain the essential nutrients needed for a healthy and energetic lifestyle. Lentils are an excellent source of Molybdenum and Folic Acid. They are a very good source of dietary fiber and Manganese, as well as Iron, Protein, Phosphorus, Copper, Thiamin and Potassium. Lentils contain no cholesterol and are very low in saturated fat and sugar. They are high in Vitamin C and provide Vitamin B to the body as well. Source: www.whfoods.org; www.buzzle.com; The Michigan Bean Commission; www.homecooking.about.com; www.lentilfest.com; www.about.com; www.cliffordawright.com; www.healthdiaries.com The Fresh Pick Review is an informative newsletter designed to provide a variety of interesting facts, figures and health benefits as they relate to our featured Fresh Pick item of the month. We hope you enjoy this newsletter and if you have any feedback on how to make our Fresh Pick Review even better, please email your suggestions or comments to freshpick@ ideaworksfoodmarketing.com. Did You Know • Dry bean production occurs in fourteen states and includes fifteen different varieties of beans. • Because of its use as a staple of U.S. Navy messes since the mid-nineteenth century, the humble white bean was christened “navy bean.” • Lentils are shaped like a contact lens. In fact, lens is the Latin word for lentil. • Another name for the lima bean is “chad bean.” • In ancient Egypt, lentils were thought to enlighten the minds of children, making them more cheerful and studious. • Lentils have been found in the tombs of Egypt dating back to 2400 B.C. Chef Remmi Smith is Sodexo’s first ever “Student Ambassador for Nutrition and Health” and is host of a health based TV cooking show, “Cook Time with Remmi TM .” In her new role, Remmi will have the opportunity to positively impact the lives of students in Sodexo-served school districts across the country by speaking directly to the students through specially produced videos, nutrition education materials and in-person appearances.
Let’s Get Cooking LEntIL sOUP WItH Pasta (SeRveS 8) IngrEDIEnts: • 2 cups lentils • 1 cup penne pasta • 1/4 cup yellow onion (diced) • 1 teaspoon garlic (raw) • 1/2 cup canned tomato (diced) • 1/2 cup carrot matchsticks • 2 tablespoons Parmesan cheese (grated) • 1 tablespoon dried parsley Lemon Dressing • 2 tablespoons unsweetened lemon juice (frozen) • 1 tablespoon canola/olive oil blend • 1/4 teaspoon black pepper (ground) • 1/4 teaspoon kosher salt DIrEctIOns: 1. Prepare lentils and pasta according to recipes. 2. Dice onion 1/4”. 3. Mince garlic. 4. Drain tomatoes. 5. Whisk together lemon juice, oil, salt and pepper in a non-reactive bowl until blended. 6. Combine lentils, pasta, onion, carrots and tomatoes with lemon dressing in serving pan. 7. Garnish with parmesan cheese and parsely. By The nUmBErs 1989 The year the natIOnaL LEntIL fEstIvaL started in Pullman, WA nUtrItIOn facts: 81 calories, 3g fat, 60mg sodium, 3g fiber 6000 B.c. - tHE DatE sIncE LIMA BeANS HAVe BeeN CuLTIVATeD In PErU WItH tHEIr cOmmOn namE cOmIng frOm PErU’s caPItaL cIty, LIma. BITS & BITeS ABouT LEntILs There are hundreds of varieties of lentils, with as many as fifty or more cultivated for food. Some of the more popular types of lentils include Brown, Black (Beluga), Puy (or French Green), Green, Red Chief (or Split Red), Petite Crimson, Yellow (or Toor Dal), White, Split Black and Macachiados. All lentils have an earthy, nutty flavor, and some varieties have a slight peppery taste. It’s All History The earliest archaeological dating of lentils is from the Paleolithic and Mesolithic layers of Franchthi Cave in Greece (13,000 to 9,500 years ago). Lentils are one of the first foods to have ever been cultivated. The ancient Greeks very much enjoyed lentils, especially in soups. Aristophanes said, “You, who dare insult lentil soup, sweetest of delicacies.” The Greeks also made lentils into bread. Before the 1st century AD, lentils were introduced to India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as Dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria. Historians believe that beans originated from Peru and Mexico, were domesticated, and then slowly introduced to other parts of the world. North America presented an ideal climate for the cultivation of beans. By the 1880s, bean production was an increasingly growing market for the United States. American dry bean production grew during World War II in order to meet the demand of use by American servicemen around the world. Today, the United States is the world’s leading producer of dry beans. review
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Grass Valley News-February 14, 2013 - Camas School District

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