After the crash weight-loss madness of January, it’s probably time to look at more sustainable ways to lose weight. To help us lose weight, and keep us feeling fuller longer, a good intake of protein is essential. However, a diet rich in animal protein can increase saturated fat intake to unhealthy levels, and cause the body to become too acidic (symptoms of an overly-acidic body include depression, fatigue, anxiety). Pulses are a great provider of vegetable protein, and have an alkalising effect, helping to restore the pH balance of the body.Pulses are the edible seeds of any legumes (such as beans, peas or lentils), and were among the first foods to be cultivated. They are low in fat, low calorie, contain no cholesterol, and are high in protein and fibre. They are cheap, and can be easily stored for prolonged periods of time. Available in dried form requiring overnight soaking prior to cooking, in canned form or ready cooked (Ready to Eat Puy Lentils from Merchant Gourmet) for immediate use, they are the most versatile of products.Increasing intake of pulses can help promote bowel regularity, build strong bones, protect the heart, lower cholesterol and help to regulate blood sugar levels.
- kidney beans
- butter beans
- borlotti beans
- aduki beans
- cannellini beans
- blackeyed beans
- haricot beans
- broad beans
- black beans
- mung beans
- marrowfat peas
- pinto beans
- split peas
Delicious and versatile in vegetarian dishes, pulses can also be used alongside meat to create a more satisfying meal. One of my favourite weekday suppers is based on a Jamie Oliver recipe for a simple, oven-baked chicken dish cooked with sweet roasted tomatoes, garlic, basil and tinned cannellini beans. It is a simple, one pot dish that takes minutes to prepare, and then bubbles away gently in the oven while you get on with all your other pre-dinner jobs.
Chicken with Cannellini Beans and Tomatoes
Preheat oven to 180C/350F. Serves 4.
- 2 tbsp olive oil (or coconut oil)
- 4 chicken legs or 8 thighs
- 1 bulb of garlic
- 1 ripe red chilli
- 250g cherry or vine tomatoes
- 2 tins of cannellini beans
- bunch of fresh basil
- salt and pepper
- Season chicken with salt and pepper and put in casserole dish
- Pick basil, chopping stems finely. Add to dish.
- Add tomatoes.
- Rinse cannellini beans well, and add to dish.
- Rinse and chop chilli finely, add to dish.
- Break garlic bulb into cloves (unpeeled) and add to dish.
- Place in oven and cook for 1 ½ hours, turning halfway through, until the skin is crisp and the meat falling off the bone.
- Serve with broccoli, or another dark green leafy vegetable. Squash the soft, cooked garlic out of its skin and eat alongside.
A great vegetarian dish, perfect for Meat Free Monday, is a sort of lentil chilli. I tore this recipe out of a Sunday paper a couple of years ago, and it is attributed to Alice Hart. The good fat from the avocado and the pumpkin seeds and the fibre in the lentils make it really filling, and the addition of the chipotle paste, with the smokey paprika and cumin seeds, gives it an amazing aromatic and fiery bite. It is lovely warm, however, I often make extra to eat cold for lunch the following day (sadly this usually just means we eat more that night!).
Puy Lentils with Roasted Tomatoes and Chipotle Cream
Preheat oven to 160C/325F
- 600g small vine tomatoes, halved
- 3 large red onions, halved and thickly sliced
- 1 1/2 tsp cumin seeds
- 6 tbsp olive oil
- 2 tsp honey
- 1 tsp smoked paprika
- juice of 1 lime
- 1 packet of ready cooked puy lentils (Merchant Gourmet)
- 2 ripe avocadoes
- large bunch of coriander, roughly chopped
- 50g pumpkin seeds, toasted
- heaped tsp chipotle chilli paste
- 4 tbsp creme fraiche
- Line baking tray with non-stick baking sheet
- Place tomatoes, cut-side up, on one end of baking tray
- Add chopped onions to other end, tossed with cumin seeds and half of the olive oil
- Roast for an hour and half or so, until onions are soft and tomatoes shrivelled. Turn occasionally.
- Whisk together remaining oil with honey, paprika and lime juice. Season.
- Add ready-cooked lentils to salad bowl and dress.
- Roughly spoon out avocado flesh into bite sized pieces and add to bowl.
- Add roasted tomatoes and onions, and toss gently.
- Top with chopped coriander and pumpkin seeds.
- Marble the chilli paste through the creme fraiche.