LCBO Food & Drink Holiday 2018

ENTERTAINING  BRIGHT SIDES

Beans, Grains, Legumes and Pulses have been an important food source throughout the world for thousands of years and still remain so today. They are inexpensive, versatile and are a powerhouse of nutrients. These are essential for our health and are high in fibre, a good source of folic acid, iron, B vitamins, magnesium, calcium and potassium. They are enjoyed in sweet or savoury dishes across all cultures and also make a great meat substitute.

Grains are an important source of many nutrients, includ- ing dietary fibre, several B vitamins (thiamine, niacin and folate) and minerals (iron and magnesium). Wild rice is a grass, has numerous health benefits and is naturally gluten-free.

BEANS are one of the earliest cultivated plants and today are available fresh, dry or canned. They are rich in fibres, protein, folate and iron. Adzuki beans, also known as red beans, have been cultivated in Japan for hundreds of years and are enjoyed world- wide today. They are high in calcium and magnesium, which makes them helpful in preventing osteoporosis.

legumeS are considered a superfood for their high concentration of nutrients. They are an es- sential source of thiamine, folic acid, vitamin E, iron and dietary fibre. Chickpeas, also known as garbanzo beans, were first cultivated in the Middle East and are a powerhouse of nutrients. They are packed with protein, fibre and a high source of antioxidants, minerals such as iron, zinc, magnesium and folate.

pulseS are inexpensive, easy to store, nutrient-dense and part of a healthy diet. Their fibre helps to fight obesity. Fava (broad) beans fall in this category and are very high in energy and a source of lean protein.

82  FOOD & DRI NK HOLIDAY 2018