Yet another year is passing quickly? I can’t believe we are already into February. Did you know that 2016 is the International year of the Pulses?(1)
 
What are pulses? Pulses are part of the legume family. They include things like dried beans, dried peas, lentils and chickpeas. Pulses do not include fresh peas or beans. (2)
 
What’s good about pulses?

• The price –

Who doesn’t want to save money on their grocery bill? With the price of many foods increasing (5) pulses are a great way to get a nutritional bang for your buck. Buying them in bulk can be a great way to save money without sacrificing you and your family’s nutrition.

• Nutrition –

Pulses contain fibre. They have both forms of fibre (soluble and insoluble). As most people are not getting the fibre they need in a day, this is a great way for everyone to add more fibre to their diets.(4)
In addition, pulses are a source of protein, and they also contain minerals such as iron, magnesium, potassium and zinc. Even Vitamin B1 (thiamine), folate, and Vitamin B3 (niacin).

• Easy to cook –

Cooking pulses is not hard, although for those who have never done it before it can feel a bit intimidating. For dried lentils or split peas, it is not necessary to soak them before cooking. Just rinse and cook (you can find more information here). For dried beans and chickpeas, soak them first, (you can find more information here), then rinse and cook (you can find more information here).

• Supporting a sustainable product, that is also Canadian –

Did you know that Canada is now the world’s largest exporter of lentils? (3) Canada is also the world’s largest producer and exporter of peas (3). Over twelve different types of beans are produced in Canada (3). Canada also produces chickpeas (also known as garbanzo beans). As for the sustainability of pules, they use half the non-renewable energy inputs of other crops (6). They also leave nitrogen behind for following crops (6). They are highly water efficient and they indirectly reduce greenhouse gas emissions as they produce a smaller carbon footprint (7).  One of the purposes of having 2016 the international year of the pulses is to bring awareness of pulses as a key part of sustainable food production that will help increase food security and nutrition (1).
 
Stay tuned as every month this year Nurture The Future Nutrition will share a recipe that includes pulses.
 
Wanting to eat more pulses and wondering how? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References:
1 http://www.fao.org/pulses-2016/en/
2 http://www.pulsecanada.com/food-health/what-is-a-pulse
3 http://www.pulsecanada.com/food-health/what-is-a-pulse/lentil
4 http://www.pulsecanada.com/food-health/nutritional-benefits
5 http://www.cbc.ca/news/business/food-prices-2016-1.3358980
6 http://www.pulsecanada.com/environment/sustainability/low-carbon-footprint
7 http://www.fao.org/resources/infographics/infographics-details/en/c/382088/

Here is the pulse recipe for February. Another bonus, it's easy and a slow cooker recipe. This recipe does require you to be around when you cook it as for the last portion of cooking you will need to stir it every 30 minutes. If you forget to soak the beans, you could get away soaking them for less time than overnight as they will soften in the slow cooker. Serve in taco shells with toppings of your choice- lettuce, tomato, guacamole, salsa, cheese, etc. This mix is also great used the next day in a quesadilla for lunch.  

*For the taco mix I like to use this recipe here.

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3 cups     Black Beans, dried
1.5 cups  Corn
1              Bell pepper, diced
3/4 cup   Onion, diced
1 can       Tomato paste
1/2 Tbsp  Taco mix*
2 tsp        Cumin
1 tsp        Thyme
4 Tbsp     Braggs
2 Tbsp    Apple Cider Vinegar
3 Tbsp    Water

1. Soak black beans overnight. Cook for 35 minutes.
2. Dice pepper and onion, put in the bottom of the slow cooker.
3. Mix pepper and onion with Braggs and apple cider vinegar.
4. Add black beans and corn (put the corn in the centre of the beans).
5. Cook on high for 2 hours.
6. Add in water, tomato paste and spices and continue to cook for 1.5 - 2 hours on high. Stir every 30 minutes.  

Looking for more recipes that include pulses to add to your repertoire? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

One of the biggest concerns that parents seem to have when they are starting solid food with their baby is “what if they choke?” I really recommend every parent take a first aid course, not just because your baby is starting to eat food, but also because babies put everything in their mouths, and they explore their world a lot.
 
I always like to discuss the difference between choking and gagging and its relation to starting solid food, as there is a big difference. With one, you want to call 911, where as with the other, it is quite a common part of the starting solids process. Can you guess which is which?
 
Gagging

• sound
• red colour

 
Choking

• pale
• no sound

 
Gagging and/or coughing food back up, although stressful, are normal (1). This is a protective mechanism to actually help prevent kids from choking. When your baby is eating, be sure to always watch them, and never leave them alone. If they are gagging, encourage them to do so. Patting them on the back is not necessary, and in fact, can do more harm than good by making the food go further down and move into a place of choking.
 
Taking a first aid course, whether certifiable or not, will help you feel more confident in watching your little one eat. If you aren’t as worried about what choking actually is, and what to do about it, you will feel more confident. This empowers babies to feed themselves and to handle different textures (all things I recommend).
 
Need some help with finding a first aid course? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References:
1 http://www.dietitians.ca/Downloads/Factsheets/Tips-Feeding-Picky-Toddler.aspx
2 http://dontchoke.ubc.ca/intro-video/
3 http://www.sja.ca/English/Safety-Tips-and-Resources/Pages/Choking/choking.aspx