Select the search type
  • Site
  • Web
Go

Prioritize "Pulses" for Colon Health

Prioritize "Pulses" for Colon Health

0

By Alyssa Trautman, MS, RD, LD, Parkland Health Center dietitian

What exactly are “pulses” and why should you be eating them?

Pulses are the seeds of legume plants – think dry beans, lentils and peas. Pulses are prevalent in diets around the world, especially countries surrounding the Mediterranean Sea. This is why pulses are nicknamed “the backbone of the Mediterranean diet” – a diet that is often recommended for weight loss or improving heart health. While pulses are certainly “heart healthy,” they host a number of other nutritional benefits -- one of which is they are great source of fiber.

There is no greater nutrient for colorectal health than fiber, but unfortunately the American diet is falling short. The recommended intake is 28 grams of fiber daily, a recommendation that most people do not come close to reaching.

In addition to being high in fiber, pulses also tend to be inexpensive compared to other high-fiber foods like nuts, fresh fruits and vegetables – another reason to pick pulses!

Don’t be intimated by pulses! You may already be familiar with them in your diet. For example, hummus and falafel are made with chickpeas, a popular pulse. And pasta e fagioli and minestrone soup both feature pulses! Try including pulses in your diet with this flavorful recipe!

Cucumber with Chickpea Salad with Citrus

Serves 4

Ingredients:

  • 3 tbsp olive oil
  • 1 16-oz can garbanzo beans, drained
  • ½ cup tomato, chopped
  • ¼ cup red onion, diced
  • 1 rib celery, sliced
  • 1 cucumber, chopped
  • 2 tbsp fresh dill, chopped
  • 1 ½ tsp red wine vinegar
  • ½ lemon, juiced
  • ½ lime, juiced
  • 1 tbsp fresh parsley, chopped
  • Cracked pepper to taste

Directions:

  1. Heat 2 tbsp of the oil in a saucepan over medium heat. Stir in beans, cover and turn off heat. Set aside.
  2. Gently toss all remaining ingredients in a large salad bowl. Add beans.
  3. Serve topped with additional parsley if desired.

Nutrient analysis per serving:

Calories: 228; Total fat: 12g; Cholesterol: 0mg; Sodium: 260mg; Total carbohydrates: 26g; Dietary fiber: 10g; Sugars: 3g; Protein: 6g

Previous Article Tele-ICU Gives Patients “Immediate Access to Expert Support”
Next Article Mark Your Calendars for the Friends in Action Art Show
Print

Name:
Email:
Subject:
Message:
x
Find a doctor or make an appointment:
573.431.3338 OR CALL TOLL-FREE 800.392.0936
General Information:
573.756.6451 OR CALL TOLL-FREE 800.734.3944
Copyright © 1997-2019. BJC HealthCare. All Rights Reserved.
Parkland Health Center -- Bonne Terre
7245 Raider Road | Bonne Terre, Missouri 63628
phone -- 573.358.1400
Parkland Health Center -- Farmington
1101 West Liberty Street | Farmington, Missouri 63640
phone -- 573.756.6451