Basic legumes for children

Legumes

All the vegetables are an indispensable food in the diet of all, but it is widely recommended for children as they provide the proteins necessary for their growth and development, but without containing saturated fat such as proteins of animal origin.

To achieve the contribution protein recommended daily, it is advisable to mix any of the following legumes with some cereal -whether it is rice, wheat or rye-, which will also provide more flavor and variety to the menu:

Lentils.- In addition to its high protein content, lentils also provide a large amount of fiber (one cup covers the recommended daily requirement); a good way to prepare them is in soup adding spinach or chard, or make a dough to prepare hamburger-style pancakes (ideal for vegetarian diets).

Jewish.- They are characterized by providing a large amount of iron, an essential element to transport oxygen in the blood and distribute it to all the organs of the body, in particular the brain, thereby increasing academic performance. To make the most of it, it is suggested to combine them with some food that contains vitamin C (it does not have to be in the same dish) and avoid beans that come in a can or tetra pack as they have a lot of sodium.

Broad beans.- They are rich in potassium –Which strengthens the muscles- and vitamins of the B complex –which help convert food into energy-. They can also be prepared in soup, or if it is green beans, they are exquisite and dietary as a snack with a little lemon and salt.

Some tips To prevent the legumes from generating gases are: soak them in hot water for 45 minutes or an hour before cooking; add digestive herbs such as thyme, bay leaf, parsley or anise; add olive oil to the pressure cooker; and chew them several times to facilitate their digestion.

Source: Reform. Health & Wellness

Image: flickr


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