Food for thought: The strength of legumes

Are you at risk of obesity, type 2 diabetes and cardiovascular disease? And if you are, does this diet cut calories, increase fibre and taste good? Your Heart and Diet promises to get you back in shape by using an array of recipes, side dishes and legumes to slim down your waistline, fat-burn down your metabolism and provide extra fibre for a fuller-bodied gut.

There are added reasons to be grateful for the numerous varieties of legumes, such as peas, chickpeas, lentils, beans and peanuts, with each colour showing a range of food groups in its colours. They all contain beans, peas, lentils, peas, lentils, and broken down beans such as chickpeas. The vegetables listed below are the beans listed as legumes within the range above. The variety listed excludes one of the common green varieties.

Nowhere in the recipe guide, written by nutritionist Norine-Jean-Paul Gabrielle, are legumes in any other part of the recipe. It is important to put flesh on the bones of the claim that all the ingredients in this book are sourced within a 30-minute journey, in either Chicago or London. Can legumes survive more than a day’s journey time? Most of the recipes (most of the cooking is done within 30 minutes) require several salads and fasting breaks, so legumes will not replenish themselves.

Hemp seeds

We use a few handfuls of this rather delicate seed daily, and you certainly would be welcome to too! They are an excellent source of omega-3 and have anti-inflammatory and mood-enhancing properties. They are also believed to have anti-microbial properties that protect your internal organs from fighting an infection.


The tiny pods found in most free-range and organic brands of peas are an excellent source of protein and fibre. Like legumes, they are a great choice for lean protein (beans) if you are looking to maintain lean muscle mass or cut back on animal products.

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It takes about an hour to process fresh out of the field and halve the chickpeas and the beans, and weigh and cook the peas. Leftovers are very tasty and still an excellent source of fibre.

Butternut squash

If you roast this tasty, wrinkly squash, the skin stays away from the flesh and reduces its cooking time to 20 minutes. It’s also an excellent source of fibre, vitamin C and iron, as well as being the third most popular fruit in the world.

Squash of the Month. Photograph: Paula Mitchell

Canned pumpkin

Throwing away canned pumpkin (or even pumpkin seeds) because they are high in dietary fibre? Think again! Not only does this superfood convert into a very tasty soup, it is also a good source of vitamins, minerals and fibre. Hint: the ingredient notes on the tin are also listed. It takes about 30 minutes to boil down the canned pumpkin in vegetable stock.

Sweet potato chips

Not only are these chips only about 5% calorific, but they are a superfood source of fibre and, unlike potato chips, they will activate in your mouth the taste of pure insulin. They are also a great source of fibre.

Red pepper and apple crumble

Red peppers are a potent source of antioxidants, vitamin C and iron. So you can consider how you would like the fruit-flavoured sauce to play a part in your meal and reduce the quantity.

Red pepper and apple crumble. Photograph: Paula Mitchell


It is a great source of vitamin A, magnesium, fibre and potassium. It is a great source of vitamin C (if you leave off the oil).

Soya and tofu

It is a great source of protein, calcium, iron, vitamin B12 and zinc. Because soy is derived from wheat, it cannot be labelled as a legume, but you will be forgiven for thinking the fruit salsa has beans added.


These sweet beans are packed with the nutrients fibre, vitamin A, iron, vitamin C, folate, phosphorus, potassium, magnesium, phosphorus and potassium, as well as seeds. They are good sources of fibre and protein.

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