Beans, Nuts & Lentils [antikvár]

INTRODUCTIONBeam, nuts and lentils inject colour, flavour, variety and texture into ameal, and contribute vital nutrients to a healthy diet. They will complement all kinds of vegetables and ako combine deliciously with each other. This book offers ideas for soups and salads, side dishes and casseroles which are visually appealing and rich in valuable nutrients.WHY ARE BEANS AND LENTILS SO GOOD FOR YOU?Virtually fat-free, beans and lentils, known collectively as pulses, are an important source of protein in a meat-free diet and also provide good quantities of unrefined carboyhydrates. Because pulses are rich in dietary fibre, they tend to be very filling, reducing the need to nibble in between meals. Excellent in casseroles, savoury loaves or rissoles, they can ease the transition to a healthier diet, and make a good substitute for meat for the newcomer to vegetarian cookery, as well as for the committed. They are inexpensive and a wide range is available, both dried andcanned. They also store well and can be frozen easily so that supplies are always on hand. Even the off-putting business of soaking and boiling is only a matter of organisation.Pulses have a tendency to absorb other flavours and this chameleon quality is a crucial part of their versatility, so be adventurous with herbs, spices and exotic vegetables. The addition of herbs to the soaking and cooking liquid will also give pulses an interesting flavour. Once cooked, pulses transform quickly and easily into a variety of dishes - use whole, pureed, mashed or cold.WHY EAT NUTS?Nuts should certainly be much more than a cocktail snack or a garnish. Rich in protein, minerals and many of the B Vitamins, they are also a good source of polyunsaturated fat. Nuts are very versatile, combining well with each other and with almost any other ingredient you can think of. Use them whole, ground, chopped, flaked, blanched and roasted. They are the basis for tasty roasts and loaves and make a crunchy alternative to pastry for flans, or toppings forsweet or savoury crumbles. Nuts add a subtle flavour and texture to salads and make smooth rich sauces, dips and dressings. The flavours of different nuts complement one another very well - the strong taste of walnuts or hazelnuts, for example, combines well with Brazil or cashew nuts.Beans, nuts and lentils are important staple ingredients in a healthy diet. They contribute useful amounts of protein and fibre, as well as providing valuable vitamins and minerals.WHAT IS A HEALTHY DIET?There now seems little question that good health is dependent on a healthy diet, no smoking and plenty of exercise. But what is a healthy diet? There seem to be a bewildering number ofconflicting answers against a background of tempting new products, all advertised as "natural", "healthy" and "wholesome". What are the real facts?