INTERNATIONAL YEAR OF PULSES

Educational activities

What food is high in protein, low in fat, packed with vitamins and minerals and above all else, tasty? Pulses! 2016 is the International Year of Pulses and a great opportunity for

Canadians to learn that pulses — dried peas, bean, lentils, and chickpeas, which are all edible seeds of plants in the legume family — are a nutritious and sustainable food. Pulses

have been cultivated in Canada for a long time, and are now a major export crop. To highlight the International Year of Pulses, the Canada Agriculture and Food Museum, in partnership with Pulse Canada, has developed a first-of-its-kind travelling exhibition to

raise awareness about pulses.

Here are some educational activities and recipes featuring pulses, developed by the Canada Agriculture and Food Museum. These help Canadians learn more about this

agricultural product and offer ideas on how to incorporate more of this nutritious staple in their diets.

The following text can be used as a script for teaching various groups about the basics of pulses. Find out why we should celebrate them and eat them every day!

PULSE POWER!

So today we’re going to be looking at the power of pulses! But before we do that, does anyone know what pulses actually are? Pulses are part of the legume family, but the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses. Pulses are very high in protein and fibre, and are low in fat. The word pulse in this context has nothing to do with the measurable beating of a heart, but comes instead from the Latin word puls, meaning thick soup or potage. But what are legumes? The term "legume" refers to the plants whose seed is enclosed in a pod. Legumes represent a vast family of plants including more than 600 genera and more than 13,000 species. When growing, legumes fix nitrogen into the soil, which reduces the need for chemical fertilizers. Well-known legumes include alfalfa, clover, fresh peas, lupins, soy, peanuts and even mesquite. Fresh beans and peas are classified as vegetables and soy and peanuts are actually considered oilseeds in a strict food and agri-business sense. Show images of various plants and seeds if you like.

In describing what pulses and legumes are, I also described a few characteristics of them that might give you a better idea of the power they have. Can anyone remember some of those characteristics? Well, from a perspective of the power they have as food for us, pulses are very high in protein and fibre. Not only does this meet our basic dietary needs on a daily basis, but this also has implications in meeting a growing global demand for food in general but more specifically the demand for inexpensive protein.

Why do our bodies need protein? Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions. While only about 8-9% of our diet needs to be protein, we more typically consume about 13-15% of daily intake in the form of proteins. Protein can only be found certain foods.

Beyond pulses, where else can we get protein from? We can get it from meat, fish, eggs, and dairy. Now fibre…why do we need fibre in our diets? There are many reasons - from helping lower blood cholesterol and preventing diabetes and heart disease to slowing the absorption of sugar and regulating insulin response when simple carbohydrates are combined with fiber. Also, food containing fiber makes us feel full. Lastly, adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.

In addition, pulses contain complex carbohydrates, they are nutrient dense, have a low glycemic index, and contain several vitamins and minerals like iron, potassium, folate, and other B vitamins. Continued on next page

PULSE POWER! · PAGE 2

Beyond our kitchens, pulses also have the unique power of reducing their own impact on the environment. They fix nitrogen in the soil, reducing the need for nitrogen fertilizer for both them and other crops grown in rotation after them. This also reduces their overall footprint due to the fact they require less energy to grow (energy in terms of fossil fuels used to produce nitrogen fertilizers). Nitrogen is the nutrient most needed in crop production, and the main input to manufacture nitrogen fertilizer is natural gas, a fossil fuel. Yet pulses are among the small group of food crops that draw their own nitrogen from the air we breathe. Pulses are able to do this through a symbiotic relationship with nitrogen fixing soil bacteria that live inside their root systems. Instead of using fossil fuels to power the synthesis of fertilizers, pulses use solar energy to power a biological process that provides nearly all the nitrogen required for their growth.

What other powers do we think of when we think about pulses (legumes)? Gas power! So why is it that beans (and other legumes) make us toot? Beans (legumes) cause gas because they contain a particular type of complex sugar, which the human body cannot break down. Oligosaccharides are large molecules and are not broken down and absorbed by the lining of the small intestine as other sugars are. This is because the human body does not produce the enzyme that breaks down oligosaccharides. Oligosaccharides remain intact all the way through the GI tract to the large intestine. The bacteria that live in the large intestine break down the oligosaccharides. This produces the gas that must eventually come out of the rectum. For those who find that pulses lead to gas and bloating, eat small amounts of pulses, drink lots of water and gradually increase your intake. There are also a number of easy ways to significantly reduce the digestive discomfort that can occur from eating pulses:

• Change the soaking water once or twice during the long cold soak. • Do not use the soaking liquid to cook the pulses. • Cook pulses thoroughly as undercooked starch is harder to digest. • Thoroughly rinse canned or pre-soaked pulses before cooking. • A supplement containing an enzyme – alpha-galactosidase – that breaks down the

oligosaccharides for us.

The Three Sisters method of planting is a traditional Iroquoian farming practice that consists of companion planting to grow corn, beans and squashes. The corn planted on a mound acts as a stake to the beans growing next to it. The beans climb toward the sun by projecting tendrils around the corn, while their root nodules fix atmospheric nitrogen - converting it into a usable form for the plant – leaving soil nitrogen for the corn. The squashes grow at the base of the mound, covering the earth with their large leaves which help retain moisture in the ground and prevent weeds from growing. These three plants are also nutritionally balanced. Corn is a rich source of carbohydrates, used for energy, and beans are rich in protein. Corn and beans also contain complementary amino acids (proteins’ building blocks). Squashes contain a wealth of additional nutrients such as vitamin A.

How to Grow Your Own Three Sisters Garden

THE THREE SISTERS .

Instructions 1. Once the dangers of frost have passed, build a mound of soil approximately 30 cm high by 50 cm

wide.

2. In the centre of the mound make five 2.5 cm deep holes in circle formation. Plant one corn seed in each hole.

3. Once the corn plants have grown to approximately 15 cm high, plant four pole bean seeds and four squash seeds equally spaced around the corn. Make sure you water the seeds well.

4. Keep an eye on the soil to make sure it stays moist. You may need to water more than once a day until the

squash leaves are large enough to cover the ground and prevent excessive evaporation.

Have you ever eaten baked beans? What about hummus, dal made from lentils or pea soup? These are a few examples of foods that come from the seeds of plants and are called pulses. Pulses belong to the legume family. Pulse seeds develop in rows inside long pods. They contain lots of protein, along with many sugars that our bodies cannot easily digest.

If you’ve eaten pulses, you probably know the consequences! Like a high-octane fuel that produces smelly emissions, pulses, while very nutritious, can lead to gas in the intestine. Gas happens when we take in lots of sugars and the bacteria in our gut have to work at breaking them down.

Try this funny experiment to learn whether eating pulses increases the amount of gas your body produces.

Target audience: ages 10 to 14

GUTS AND GAS

Complex Sugars Experiment

Activity taken from the “Apprentice Chef” educational activity kit, available online.

Experiment In this experiment, you’ll record the number of times you produce gas (or a flatulence) before and after eating pulses like beans.

Objective This experiment will determine whether you pass more gas when you eat pulses.

COMPLEX SUGARS EXPERIMENT· PAGE 2

Instructions 1. Tear out the Gas Log sheet (found on page 5) and then fold it in half, along the horizontal dotted line

in the centre of the page. Now fold the sheet in three, along the vertical dotted lines, to make a pamphlet.

2. This experiment takes three days. On Day 1, do not eat any pulses. On Day 2 and Day 3, eat at least 125 ml (½ cup) of beans or other pulses, at approximately the same time.

3. Keep the pamphlet with you and fill it in each day. On the blank side, write down everything you eat and drink during the day. On the printed side, draw a symbol in the cloud each time you pass gas, from when you get up until the time you go to bed. You can create a special symbol to indicate smelly gas, or you can use different symbols to represent different kinds of gas (silent, loud, smelly, and odourless). Remember that a number of foods can cause flatulence (a build-up of intestinal gas): vegetables in the cabbage family, refined sugars, fried foods and, for some people, dairy products.

4. You can extend the experiment and record your gas for a week (or even longer!) to obtain more reliable data. You can repeat the experiment eating beans you have sprouted before cooking, to see whether this process actually reduces the amount of gas the bacteria in your gut produces. For sprouting and cooking the beans, follow the Preparing Dried Beans instructions below.

Questions 1. Compare your data (circle Yes or No).

On Day 2, did you pass gas more often than on Day 1? YES NO

How many more times? ___________

On Day 3, did you pass gas more often than on Day 1? YES NO

How many more times? ___________

Was there a difference between the number of gases on Day 2 and Day 3? YES NO

What was the difference?

__________________________________________________________________________________

__________________________________________________________________________________

__________________________________________________________________________________

COMPLEX SUGARS EXPERIMENT· PAGE 3

What was the difference? (continued) _______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

2. Did you notice whether your flatulence changed over the course of the experiment? If so, in what way

did they change?

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

3. On the basis of your data, do you think your body produces more gas — making you toot more — when you eat beans, or do you think that’s just a myth? Why?

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

COMPLEX SUGARS EXPERIMENT· PAGE 4

Complex Sugars Experiment Answer Sheet

1. Compare your data (circle Yes or No).

Was there a difference between the number of gases on Day 2 and Day 3? YES NO

What was the difference?

It’s difficult to obtain accurate data unless the conditions and duration of the experiment are well controlled. Pulses are not the only foods that increase the production of intestinal gas. A number of foods can have the same effect. In addition, pulses have a more pronounced effect on people who don’t eat them very often.

2. Did you notice whether your flatulence changed over the course of the experiment? If so, in what way

did they change?

Intestinal gas is a mixture of nitrogen, hydrogen, carbon dioxide, methane and oxygen. All these are odourless gases. However, some foods contain a chemical element called sulphur, which has a smell like rotten eggs. Cabbage, eggs, protein and vegetables in the onion family all contain a great deal of sulphur. When these foods are digested, the sulphur is released and combines with the other gases, producing a bad smell.

3. On the basis of your data, do you think your body produces more gas — making you toot more —

when you eat beans, or do you think that’s just a myth? Why?

According to scientific studies, pulses always increase intestinal gas temporarily. In addition, certain types of pulses have a more pronounced effect than others. Studies have shown that the digestive system produces less gas when it’s accustomed to daily servings of pulses.

COMPLEX SUGARS EXPERIMENT· PAGE 5

Gas Log Name: ___________________

Day 1: No beans Day 2: Beans Day 3: Beans

# of gases: ______ #of gases: ______ # of gases: ______

COMPLEX SUGARS EXPERIMENT· PAGE 6

Now you know

Why do pulses produce gas? Pulses contain sugars known as complex sugars. These sugars are too large for your body to absorb.

Everything you eat goes through your digestive system. It’s where food is broken down and absorbed by your body. Complex sugars remain intact until they reach the colon (or large intestine). In this part of the intestine, billions of bacteria (good bugs) are just waiting for their meal of undigested complex sugars.

These bacteria take over from your digestive system. When they consume complex sugars, they release waste in the form of carbon dioxide gas and methane gas. This process is a type of fermentation, like the reaction that yeast produces in bread dough!

Because we cannot reabsorb the gas these bacteria produce, it accumulates in our intestines. But eventually the gas has to escape: it takes the nearest exit, in the form of flatulence!

Learn more about complex sugars and enzymes in the Now You Know section below the next experiment.

SURPRISING PANTRY Germination Experiment

Activity taken from the “Apprentice Chef” educational activity kit, available online.

By reducing the sugar content in pulses, we also reduce the amount of gas our intestinal bacteria produce. It’s easy to do: we simply sprout (or germinate) the dried seeds before cooking them.

In this experiment, you’ll find out about the stages of transformation from a seed to a plant. This will help you understand how sprouting helps reduce flatulence caused by pulses. Maybe then you’ll dare to eat pulses every day!

Target audience: ages 10 to 14

Experiment In this experiment, you’ll sprout your own pulses, observing changes in the seeds over a week. Objective This experiment will show you how a young plant uses sugar stored in the seed’s cotyledons to sprout. Materials - 3 dried seeds from pulses such as black beans, Lima beans, pinto beans, mungo beans, chickpeas

(garbanzo beans), kidney beans, black-eyed peas, navy beans, green peas, adzuki beans or green lentils Note: For this experiment, use whole (not split) seeds; we recommend using large seeds.

- small disposable transparent cup (approximately 250 ml) - paper towel or cotton batting - ruler - permanent marker - magnifying glass

GERMINATION EXPERIMENT · PAGE 2

Instructions 1. Fill the cup with paper towel or cotton batting. Don’t compact the contents too much, since the

seeds you add later will need some space to grow.

2. Place three seeds between the side of the cup and the paper towel or cotton batting. The seeds should stay put. Be sure to separate the seeds so that they each have enough space to grow. (Follow the example in the illustration below.)

Cup, side view Cup, top view

3. Pour enough water into the cup to moisten the paper towel or cotton batting. Be careful: it should be moist but not dripping (if you turn the cup over, no water should run out).

4. Choose one seed and, looking through the side of the cup, use the ruler to measure the seed. Under Observations below, note the length of the seed in the appropriate spot in Table 1. Using the permanent marker, draw the shape of the seed so that you can identify it the next time you measure it. This will help you see whether the seed is changing.

5. Measure the seed again 6 hours and then 24 hours from the start of the experiment. Draw the shape of the seed each time you measure it.

6. Twenty-four hours from the start of the experiment, take one seed out of the cup, without disturbing the other two seeds. Using your fingers, gently remove the seed casing.

What you see now are two cotyledons. These leaf-like structures contain food reserves that the baby plant, or embryo, uses to develop. The embryo is hidden inside the seed.

GERMINATION EXPERIMENT · PAGE 3

There is a fine division between the cotyledons that you can use to separate them. Separate the two cotyledons in the same way that you’d open a book. Carefully observe the inner surface of the cotyledons. You should be able to see the tiny embryo in one of the cotyledons. If you have trouble finding it, use the magnifying glass. In the appropriate box in Table 2, draw what you see. Refer to the Anatomy of a Pulse diagram to identify the parts of the seed. Place the cotyledon with the embryo back in the cup to see if it will keep growing.

7. On Day 4, repeat step 6 with another seed, to see how the embryo has developed into a plantlet. This time, remove both cotyledons and place only the plantlet back into the cup.

8. Each day, record your observations on how the sprouting seeds are progressing. In Table 1, write down the date and time, draw the seeds that you measured at the start of the experiment and note the changes you see. Each day, draw the outline of the stem and root on the outside of the cup, marking the end of each line with an X. The distance between the Xs will show you how much the plantlet has grown since the last time you measured it.

9. At the end of the experiment, plant the sprouted seeds in the earth: they will grow into full- size plants.

GERMINATION EXPERIMENT · PAGE 4

Observations Table 1

Drawing of intact seed Observations

Beg

inni

ng (d

ay 1

)

Date: ________ Time: ________

The variety of pulse I chose is

_________________________.

The dry seed is

________ millimetres (mm) long.

Aft

er 6

hou

rs (d

ay 1

)

After 6 hours in contact with water, the seed is

________ millimetres (mm) long.

Since the start of the experiment, has there been

a change?

Change = (length after 6 hours) – (length when dry)

Change = (________ mm) – (________ mm)

Change = ________ mm

Aft

er 2

4 h

ours

(day

2)

In addition to noting changes in the seed, carry out step 6 of the experiment.

After 24 hours in contact with water, the

seed is

________ millimetres (mm) long.

Has the size of the seed changed since the last

time it was measured?

Change = (length after 24 hours) – (length after 6 hours)

Change =( ________ mm) – (________ mm)

Change = ________ mm

GERMINATION EXPERIMENT · PAGE 5

Observations (continued)

Aft

er 4

8 h

ours

(day

3)

Date: ________ Time: ________

Changes and notes:

Day

4

In addition to noting changes in the seed, carry out step 7 of the experiment.

Date: ________ Time: ________

Changes and notes:

Day

5

Date: ________ Time: ________

Changes and notes:

GERMINATION EXPERIMENT · PAGE 6

Observations (continued)

Day

6

Date: ________ Time: ________

Changes and notes:

Day

7

Date: ________ Time: ________

Changes and notes:

Anatomy of a Seed Table 2

Draw what you observe inside the seed after removing the casing and separating the cotyledons.

After 24 hours Day 4

GERMINATION EXPERIMENT · PAGE 7

Questions

1. In the following sentence, fill in the spaces using the words provided in the box below.

food

grow

leaves

water

energy

carbon dioxide

sugar

photosynthesis

plants

____________________ produce their own ____________________, which they need to survive,

____________________ and reproduce. They use their ____________________ to capture the sun’s

____________________ and use it to transform ____________________ and ____________________

into ____________________. This process is called ____________________.

2. Why did the seed change in size during the first 24 hours?

_______________________________________________________________________

_______________________________________________________________________

______________________________________________________________________ .

3. Did the seeds from which you removed one or two cotyledons grow as fast as the seed that remained intact? Why?

_______________________________________________________________________

_______________________________________________________________________

______________________________________________________________________.

4. Before a plant has leaves, where do you think it gets the energy (food) it needs to sprout?

_______________________________________________________________________

_______________________________________________________________________

______________________________________________________________________

GERMINATION EXPERIMENT · PAGE 8

GERMINATION EXPERIMENT Answer Sheet

1. In the following sentence, fill in the spaces using the words provided in the box below.

Plants produce their own food, which they need to survive, grow and reproduce. They use their leaves to capture the sun’s energy and use it to transform water and carbon dioxide into sugar. This process is called photosynthesis.

2. Why did the seed change in size during the first 24 hours?

The seed grew in size because it absorbed water through a microscopic opening called a micropyle. The tissues in the seed became soft.

When dry, pulses keep well. However, the longer they are stored dry, the less they can absorb water. This happens because the seed casing gets tighter around the cotyledons and the micropyle gets smaller, making it harder for water to penetrate the seed.

3. Did the seeds from which you removed one or two cotyledons grow as fast as the seed that remained intact? Why?

The cotyledons are like well-stocked pantries. They provide the sugar and all the other building blocks the plantlet needs, such as oil, minerals and protein. The seed with only one cotyledon can continue to grow, but removing both cotyledons takes away the plantlet’s source of food and prevents it from continuing to grow.

4. Before a plant has leaves, where do you think it gets the energy (food) it needs to sprout?

All plant seeds contain the same parts: an embryo, a food source (cotyledons or endosperm) and a protective casing. (The size and shape of these parts, however, varies from one plant family to another.)

In legumes (pulses belonging to the legume family), food for the embryo is found in two large cotyledons. The parent plant stores sugar in these structures, which are attached to the embryo. When the seed absorbs water, the stored food is released and then absorbed by the embryo.

The food reserve allows the young plant to grow roots, outgrow its protective casing (seed coat) and form a stalk and its first leaves. Before the young plant uses up all its food reserves, it’s able to make its own food through photosynthesis.

Interior (section view)

Plumule The part of the embryo that

becomes the plant’s first two leaves.

Radicle The part of the embryo that becomes the plant’s root.

Cotyledons Two structures attached to the embryo and containing food reserves for the plant’s early development.

Embryo/germ A young plant in the enclosed

state that does not yet have all the organs it needs to be

autonomous.

Tigellum The part of the embryo that becomes the plant’s stalk or stem.

GERMINATION EXPERIMENT · PAGE 9

Anatomy of a Pulse (Dicotyledon)

Seed coat A protective seed casing

that is resistant to water and impermeable to oxygen.

Micropyle Microscopic hole through which the seed absorbs water.

Exterior (side view)

Hilum The location where the seed was attached to the pod.

GERMINATION EXPERIMENT · PAGE 10

Now you know How does sprouting pulses help decrease flatulence?

Our small intestine can absorb simple sugars, but not complex ones. Complex sugars are too large to pass through the wall of our small intestine and into our bloodstream.

When our intestinal bacteria eat complex sugars that we haven’t digested, they produce gas. Bacteria don’t produce gas unless they have something to eat. To decrease flatulence caused when we eat pulses, we need to reduce the quantity of complex sugars in these foods.

Sprouting pulses begins to change complex sugars into simple sugars, right in the seed. When the embryo hidden inside the seed absorbs water, it sends a signal to the outer layer of the seed. This layer then releases enzymes, which are like small molecular scissors. The enzymes cut the complex sugars stored in the cotyledons into smaller pieces. These pieces are simple sugars that the embryo can absorb and use as energy to grow.

When we eat sprouted pulses, our small intestine absorbs the simple sugars that are created during sprouting. This means less for our intestinal bacteria to eat — and less flatulence!

Complex sugars Complex sugars are chains of simple sugars.

They are created by living beings and are used to store simple sugars for later use.

Simple sugars Simple sugars are made up of distinct

components. Living beings use these sugars as fuel and building blocks.

GERMINATION EXPERIMENT · PAGE 11

Simple sugars, complex sugars and enzymes

All living beings need energy to survive, grow and reproduce. This energy comes from sugars, also called carbohydrates. In our food, sugars take various forms. Imagine you want to store some glasses in a cupboard. The glasses take up less room if you stack them one on top of the other. If you want to use the glasses, you have to take down the stack.

Sugars are similar: they take up less room when they are linked to form chains. To be absorbed by the small intestine, complex sugars first have to be broken down into simple sugars. To release simple sugars, enzymes are needed. Enzymes are like small scissors made of protein and manufactured by living cells. Different enzymes break down specific molecules, a bit like keys that open only specific locks. For example, our saliva contains amylase, an enzyme that breaks down starch (complex sugar) and releases the glucose (simple sugar) it contains.

PREPARING DRIED BEANS

Canned beans are handy when we want to save time preparing meals. But the taste and texture of dried beans prepared at home can’t be beat! In addition, homemade beans are more economical than canned beans, and they contain no added salt (sodium). Here’s how to prepare dried beans to use in your recipes. It’s a good idea to prepare a large quantity that you can store in small portions in the freezer for later use.

Steps in preparing dried beans 1. Clean: Pour the beans (any type will work) into a large bowl and remove any foreign matter such as small

pebbles.

2. Soak: Add enough water to cover the beans (make sure you have approximately 5 cm of water above the beans). Let the beans soak at room temperature for at least 12 hours so that they can absorb water.

This step is important because it allows the beans to absorb the cooking liquid evenly, without bursting or cooking only on the outside. It also greatly reduces cooking time and helps decrease flatulence caused by beans.

3. Sprout: Pour everything into a strainer to drain the beans. Rinse the beans under the tap. After rinsing the beans, place a bowl or a cookie sheet under the strainer to catch any dripping water. Place a damp towel over the beans to keep them from drying out while sprouting.

Let the beans sprout for between 24 and 36 hours. Rinse them twice a day to keep them fresh and moist. After sprouting, small roots should be visible and should measure less than 1 cm.

Note: This step is not essential but helps decrease flatulence by reducing the amount of complex sugars contained in the cotyledons of the pulses.

4. Put in the pot: Place the beans in a large pot. For each 250 ml (1 cup) of beans, add 750 ml (3 cups) of water. Add 3 ml (½ teaspoon) of salt to the cooking water.

PREPARING DRIED BEANS · PAGE 2

Note: Add a few cloves of garlic, some bay leaves and a quartered onion to the contents of the pot to give the beans added flavour during cooking. Remove these ingredients after cooking. These ingredients can also decrease flatulence caused by beans.

5. Cook: Cook the beans, covered to reduce water loss, over medium heat. Stir the beans regularly to prevent them from sticking to the bottom of the pot. If the beans become exposed to the air because the water has evaporated, add some hot water.

The beans should cook for between 45 minutes and 2 hours, depending on how large they are, how much water they have absorbed, how fresh they are and the cooking water you use (for example, hard water that’s rich in minerals makes the cooking time longer). Follow any instructions on the package. The beans are ready when you can easily crush them between your fingers (but don't try to crush a bean until it’s cooled!).

Note: You can also cook the beans in a slow cooker for approximately 7 hours. With this method, there’s no need to stir or watch the beans, which makes the job easier.

6. Enjoy: Beans are excellent served with rice, in soups and salads or blended to make a dip. Store extra portions of beans in the freezer for later use!

MEXICAN BLACK BEAN DIP

450 ml can black beans (15 ounce), rinsed and drained

1 ¾ cups

125 ml salsa ½ cup 125 ml sour cream ½ cup 250 ml cheddar cheese, grated 1 cup 125 ml green or red pepper, diced ½ cup

5 ml cumin 1 tsp 10 ml chili powder 2 tsp

3 ml garlic powder ½ tsp pinch of salt and pepper topping: black olives, finely sliced; green

onions, chopped; fresh coriander, chopped

Instructions 1. Preheat the oven to 190°C (375°F).

2. In the bowl, mash the beans using the potato masher.

3. Add the salsa, sour cream, peppers, cumin, chili powder, garlic powder, salt, pepper and ½ cup of the cheese (keep the rest for the next step) to the beans. Mix well.

4. Pour the mixture into the pan and sprinkle the rest of the cheese on top.

5. Place in the oven and set the timer for 20 minutes.

6. Check the dip from time to time to make sure it’s not burning. The dip is ready when it bubbles at the edges of the pan and the cheese has melted.

7. Take the dip out of the oven and let it cool for a few minutes.

8. Garnish with the black olives, green onions and fresh coriander. Serve with corn chips, sliced pita bread or raw vegetables.

BLACK BEAN AND WHOLE GRAIN SALAD This quick, colourful salad can be prepared ahead of time and refrigerated for a few days. Add green or other peppers, celery or other vegetables, as desired.

Ingredients

450 ml can black beans (15 ounce), rinsed and drained

1 ¾ cups

500 ml

cooked whole grains such as quinoa, whole wheat orzo pasta or bulgur

2 cups

75 ml olive oil ⅓ cup 50 ml lemon juice ¼ cup

5 ml garlic, minced 1 tsp 50 ml

10 ml

fresh parsley, chopped or

dried parsley

3 tbsp 2 tsp

5 ml dried oregano 1 tsp 1 ml pepper ¼ tsp

1 English cucumber, diced 125 ml cherry tomatoes, halved, without seeds ½ cup

¼ red onion, thinly sliced (optional) 200 ml feta cheese, cubed ¾ cup

Instructions

1. In a large bowl, combine the black beans and the whole grains.

2. In a small bowl, prepare the dressing by combining the olive oil, lemon juice, garlic, parsley, oregano and pepper. Add to the beans and whole grains, and mix well.

3. Add the cucumber, cherry tomatoes, onion and feta cheese. Mix and serve.

THREE SISTERS SOUP

Ingredients 500 ml canned or fresh corn, drained 2 cups 450 ml can navy beans (15 ounce), rinsed

and drained 1 ¾ cups

500 ml butternut squash, peeled and cubed 2 cups 250 ml pasta shells 1 cup

1 potato, peeled and diced 1.5 l water 6 cups

3 vegetable broth cubes 10 ml roasted garlic and peppers seasoning 2 tsp 30 ml butter, melted 2 tbsp 30 ml all-purpose flour 2 tbsp

5 ml salt 1 tsp 5 ml pepper 1 tsp

Instructions

1. Place the corn, butternut squash, and potatoes into a pot, and pour in water and vegetable broth.

2. Bring to a boil, reduce heat to low, and add the pasta, the beans and the seasoning.

3. Simmer until vegetables are soft, about 10 minutes.

4. Blend flour into the butter, then stir into the soup.

5. Increase heat to medium, and cook for 5 more minutes, or until the soup thickens.

6. Season with salt and pepper, and serve.

BAKED BEANS SLOW COOKER RECIPE

Ingredients 900 g dried navy beans 4 cups

2 medium onions, peeled 8 whole cloves (spice)

190 ml light molasses ¾ cup 30 ml sugar 2 tbsp

15 ml salt 1 tbsp 15 ml dry mustard 1 tbsp

250 g bacon, chopped 5 slices 30 ml flour 2 tbsp

Instructions

1. In large bowl, soak beans in water overnight. There should be at least 5 cm of water over the top of beans.

2. Next day, pick over beans and rinse under running water.

3. Add all ingredients, except flour and onions, to a slow cooker and stir to coat beans.

4. Stud peeled onions with cloves. Hide studded onions deep in beans.

5. Cook beans on high temperature for approximately 6 hours or until the beans are thoroughly cooked.

6. A few minutes before serving, add flour to thicken up the remaining liquid.

Variations: Bacon can be left out of the recipe. You may swap molasses for maple syrup. You may also add Worcestershire sauce and/or garlic to taste.

HERBY AVOCADO HUMMUS

Ingredients 1 clove garlic ½ jalapeno pepper

2 ml salt ½ tsp 250 ml fresh coriander 1 cup

50 ml + 30 ml olive oil ¼ cup + 2 tbsp juice of 2 limes pinch of cumin

2 ml ground coriander ½ tsp 450 ml can chickpeas (15 ounce), rinsed and

drained 1 ¾ cups

1 avocado herbs for garnish whole grain pita bread, vegetables or

multi-grain crackers for dipping

Instructions 1. Place the garlic, jalapeno pepper, and salt in a blender and pulse until finely chopped. Add the fresh

coriander and pulse until blended.

2. Add 50 ml (¼ cup) of the olive oil, the juice of 1 lime, the cumin and the ground coriander and continue to blend. Reserve a few spoonfuls of this sauce for a garnish.

3. Place the chickpeas and the avocado in the blender and pulse until creamy. Add the rest of the olive oil and the juice of the other lime.

4. Place in bowls; garnish with the reserved sauce and a few sprigs of herbs. Serve with whole grain pita bread, vegetables or multi-grain crackers.

Recipe adapted from http://www.biggirlssmallkitchen.com/2012/07/herby-avocado-hummus.html

CHICKPEA CHOCOLATE CHIP COOKIES

Ingredients 250 ml brown sugar 1 cup 190 ml butter, softened 3⁄4 cup

2 eggs 10 ml vanilla extract 2 tsp

450 ml can chickpeas (15 ounce), rinsed and drained

1 ¾ cups

500 ml chocolate chips 2 cups 500 ml all-purpose flour 2 cups 125 ml old fashioned oats 1⁄2 cup

5 ml baking soda 1 tsp 1.25 ml salt

1⁄4 tsp

Instructions

1. Preheat oven to 350°F (175°C). Coat a cookie sheet with cooking spray.

2. Mash chickpeas or run through food processor.

3. In a big bowl, beat sugar and butter until smooth.

4. Beat in eggs and vanilla, and then add mashed chickpeas and chocolate chips.

5. In a separate bowl, combine flour, oats, baking soda and salt.

6. Add dry ingredients to the wet and stir until well combined.

7. Drop by tablespoonful onto baking sheet.

8. Bake 11 to 13 min, until golden brown.

CRISPY SPICED CHICKPEAS

Ingredients 30 ml olive oil 2 tbsp 15 ml ground cumin 1 tbsp

5 ml garlic powder 1 tsp 2.5 ml chili powder ½ tsp

5 ml salt 1 tsp 5 ml ground black pepper 1 tsp 5 ml crushed red pepper flakes 1 tsp

450 ml can chickpeas (15 ounce), rinsed and drained (pinching skins off of

chickpeas will offer better results)

1 ¾ cups

Instructions

1. Place chickpeas on a flat surface and dab with a paper towel to dry them.

2. Mix all the spices and oil together in a large bowl; add the chickpeas and toss them to coat them evenly.

3. Spread the chickpeas in a single layer on a baking sheet and roast in a preheated oven at 400°F (175°C) for about 45 minutes, or until they are nicely browned and crispy.

CHOCOLATE LENTIL CUPCAKES

Ingredients 425 ml all-purpose flour 1 ¾ cups 250 ml packed brown sugar 1 cup 175 ml cocoa powder ¾ cup

5 ml baking powder 1 tsp 5 ml baking soda 1 tsp 1 ml salt ¼ tsp

250 ml canned lentils, rinsed and drained 1 cup 125 ml canola oil ½ cup

2 eggs 375 ml milk 1 ½ cups

10 ml vanilla extract 2 tsp

5 ml instant coffee 1 tsp

Instructions

1. In a large bowl, whisk together flour, brown sugar, cocoa, baking powder, baking soda and salt.

2. In the bowl of a food processor, pulse lentils, oil, and eggs until well blended. Add milk, vanilla, and instant coffee and pulse until smooth.

3. Add wet ingredients to dry ingredients and whisk until combined.

4. Divide batter among paper-lined muffin tins, filling them about ¾ full.

5. Bake for 25 minutes in a 350°F (175°C) oven until a toothpick inserted in the centre of the cake comes out clean.

6. Cool completely before frosting with your choice of frosting.

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