Transcription
FN1714ON THE PULSE OF HEALTHFUL EATINGPulseUsingMoreFoodsDietIn YourJulie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistRebecca Berg, Program AssistantStacy Wang, R.D., L.R.D.Extension Associatered lentil soup
Pulses are a type of legume characterized by seeds that grow in pods. Theseancient crops have been used in worldwide cuisine for thousands of years.Pulses include chickpeas (also known as garbanzo beans), lentils and dry peas.Pulse foods are rich sources of protein, fiber, vitamins such as folate, and minerals suchas iron and potassium. They are low in fat and sodium, and are naturally gluten- andcholesterol-free. Researchers have reported that regular consumption of pulses mayreduce the risk of heart disease, diabetes and certain types of cancer.The purpose of this publication is to show how to use more pulse foods in yourdiet and provide tested recipes and two weeks of sample menus at the 1,800- and2,100-calorie levels.This publication is a companion piece to “Pulses: The Perfect Food” (FN1508)(available at www.ag.ndsu.edu/pubs/yf/foods/fn1508.pdf), which provides additionalnutrition information, recipes and information about buying and preparing pulse foods.2
HOW TO PREPARE PULSE FOODSChickpeas/Garbanzo BeansNote: For ease of preparation, the recipes in this publication call for cannedchickpeas; however, soaked/cooked chickpeas can be substituted. Remove any small stones, then place in a strainer and rinse with water. Chickpeas require soaking prior to cooking. The following methods may beused to soak chickpeas:- Traditional slow soak: Cover 1 pound of dry chickpeas with 10 cupsof water and refrigerate six to eight hours or overnight.- Hot soak: Bring 10 cups of water to a boil in a sauce pot, add 1 poundof dry chickpeas and return to a boil. Allow to stand at roomtemperature for two to three hours.- Quick soak: Bring 10 cups of water to a boil, then add 1 pound ofdry chickpeas. Boil two to three minutes. Allow to stand at roomtemperature for one hour. To cook: Drain and rinse chickpeas, then use 2 cups of unsalted water forevery cup of chickpeas. Simmer for 90 minutes to two hours, then use inyour favorite recipes.Yield: 1 cup dry chickpeas 2 cups water about 2 cups of cooked chickpeasLentils Remove any small stones, then place in strainer and rinse with water. Youdo not need to soak lentils. For every cup of lentils, add 2½ cups of unsalted water. Heat water to boiling,then simmer lentils for 15 to 20 minutes.Yield: 1 cup dry lentils 2.5 water about 2.5 cups of cooked lentilsDry Peas (Split or Whole)Split peas: Split peas do not require an overnight soaking. Use 2 cups of water foreach cup of dry peas. Heat water to boiling, then simmer split peas for about30 minutes to desired tenderness.Whole peas: Soak whole peas in water overnight or use one of the methods under“Preparing Chickpeas.” To cook: After soaking, cook whole peas for 35 to 40 minutes to desiredtenderness.Yield: 1 cup dry split peas 2 cups water about 2 cups of cooked split peas3
MENU PLANSNote: The nutritionanalysis for the foodslisted on the menuplans are based on noadded fat or salt.Key to abbreviations:c. cuptsp. teaspoonTbsp. tablespoonoz. ounceg grammg milligrammcg microgramTips for the cook:Do not cook peas,lentils or chickpeas inaluminum or cast-ironpans because thesematerials may inhibitcooking and changethe color of theproduct.To save preparationtime, you canprecook legumes andrefrigerate for up tothree days beforeusing, or you canfreeze them for up tosix months.DAY 1 1,800-calorie Diet Plan 2,100-calorie Diet PlanFood ItemKcalsBreakfast Whole-wheat (WW) toast (1 slice)77Peanut butter (1 Tbsp.)95Egg (1)72Banana (1)120Skim milk (8 oz.)83Total Calories 447LunchTuna Melt** (1 serving)250Baby carrots (1 c.)53Strawberries (1 c.)53Fruit Dip** (1 serving)96Skim milk (8 oz.)83Total Calories 535DinnerLentil Lasagna* (1 serving)320Garlic toast (1 slice)111Frozen mixed vegetables (1 c.)80Spinach (1 c.)7Low-fat dressing of choice (2 Tbsp.)20Skim milk (8 oz.)83Total Calories 621SnacksDried apricots (1½ oz.)106String cheese (1 stick)50Sugar snap peas (1 c.)52Total Calories 208Food ItemKcalsWW toast (2 slices)154Peanut butter (2 Tbsp.)190Egg (1)72Banana (1)120Skim milk (8 oz.)83Total Calories 619LunchTuna Melt** (1 serving)250Three Bean Pasta Salad* (½ c.)56Baby carrots (1 c.)53Strawberries (1 c.)53Fruit Dip** (1 serving)96Skim milk (8 oz.)83Total Calories 591DinnerLentil Lasagna* (1 serving)320Garlic toast (1 slice)111Frozen mixed vegetables (1 c.)80Spinach (1 c.)7Romaine lettuce (1 c.)8Low-fat dressing of choice (2 Tbsp.)20Skim milk (8 oz.)83Total Calories 630SnacksDried apricots (1 oz.)71Cashews (2 Tbsp.)98Sugar snap peas (1 c.)52String cheese (1 stick)50Total Calories 271BreakfastTotal Menu Calories 1,811Nutrition Facts: 1,811 calories, 43 g total fat, 16 g saturatedfat, 0.5 g trans fat, 248 g total carbohydrate, 40 g dietaryfiber, 112 g protein, 2,910 mg sodium, 290 mg cholesterol,550% vitamin A, 290% vitamin C, 200% calcium, 100% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of theNorth Dakota State University Extension Service recipe database.4Total Menu Calories 2,110Nutrition Facts: 2,110 calories, 61 g total fat, 19 g saturatedfat, 1 g trans fat, 275 g total carbohydrate, 46 g dietary fiber,129 g protein, 3,250 mg sodium, 290 mg cholesterol, 630%vitamin A, 310% vitamin C, 210% calcium, 120% iron
DAY 2 1,800-calorie Diet Plan 2,100-calorie Diet PlanFood ItemKcalsBreakfast Oatmeal (¾ c.)230Apple, chopped (½ c.)33Almonds (0.5 oz.)82Skim milk (8 oz.)83Total Calories 428LunchCountry-style Split Pea Soup* (1 c.)114Grilled cheese (WW bread, 2 slices),cheddar cheese (1 slice)264Grapes (1 c.)60Skim milk (8 oz.)83Total Calories 521DinnerSteak (4 oz.)229Baked potato (1)138Sour cream (1 Tbsp.)30Broccoli (1 c.)31WW dinner roll (1)74Skim milk (8 oz.)83Total Calories 585SnacksCheerios (½ c.)52Low-fat yogurt (1 c.)154Orange (1)62Total Calories 268Food ItemKcalsOatmeal (1 c.)307Apple, chopped (¾ c.)49Almonds (0.5 oz.)82Skim milk (8 oz.)83Total Calories 521LunchCountry-style Split Pea Soup* (1½ c.)143Grilled cheese (WW bread, 2 slices),cheddar cheese (1 slice)264Grapes (1 c.)60Red bell pepper slices (¾ c.)35Ranch dressing (1 Tbsp.)25Skim milk (8 oz.)83Total Calories 610DinnerSteak (6 oz.)344Baked potato (1)138Sour cream (1 Tbsp.)30Broccoli (1 c.)31WW dinner roll (1)74Skim milk (8 oz.)83Total Calories 700SnacksCheerios (½ c.)52Low-fat yogurt (1 c.)154Orange (1)62Total Calories 268BreakfastTotal Menu Calories 1,802Nutrition Facts: 1,802 calories, 44 g total fat, 16 g saturatedfat, 1 g trans fat, 246 g total carbohydrate, 33 g dietary fiber,117 g protein, 1,670 mg sodium, 165 mg cholesterol, 80%vitamin A, 320% vitamin C, 190% calcium, 100% ironTotal Menu Calories 2,099Nutrition Facts: 2,099 calories, 52 g total fat, 18 g saturatedfat, 1 g trans fat, 281 g total carbohydrate, 40 g dietary fiber,140 g protein, 2,040 mg sodium, 215 mg cholesterol, 160%vitamin A, 560% vitamin C, 200% calcium, 130% ironDAY 3 1,800-calorie Diet Plan 2,100-calorie Diet PlanFood ItemKcalsChickpea Flour Pancakes* (2)184Blueberries (½ c.)30Maple syrup (2 Tbsp.)104Skim milk (8 oz.)83Total Calories 401LunchHamburger on WW bun269Baked Sweet Potato Fries** (1 serving) 144Spinach (1½ c.)10Dressing of choice (2 Tbsp.)50Pineapple (1 c.)83Skim milk (8 oz.)83Total Calories 639DinnerChicken breast, skinless (4 oz.)129Brown rice (½ c.)108Green beans (1 c.)27Grapes (½ c.)60Skim milk (8 oz.)83Total Calories 407SnacksEdamame (½ c.)100Almonds (1 oz.)169Dried apricots (¼ c.)78Total Calories 347Food ItemKcalsChickpea Flour Pancakes* (2)184Blueberries (½ c.)30Maple syrup (2 Tbsp.)104Skim milk (8 oz.)83Total Calories 401LunchHamburger on WW bun269Baked Sweet Potato Fries** (1 serving) 144Spinach (1½ c.)10Dressing of choice (2 Tbsp.)50Pineapple (1 c.)83Skim milk (8 oz.)83Total Calories 639DinnerChicken breast, skinless (5 oz.)161Brown rice (1½ c.)324Green beans (1 c.)27Grapes (½ c.)60Skim milk (8 oz.)83Total Calories 655SnacksEdamame (¾ c.)150Almonds (1 oz.)169Dried apricots (¼ c.)78Popcorn (1 c.)31Total Calories 428BreakfastBreakfastTotal Menu Calories 1,794Nutrition Facts: 1,794 calories, 50 g total fat, 8 g saturatedfat, 0 g trans fat, 239 g total carbohydrate, 31 g dietary fiber,109 g protein, 2,860 mg sodium, 195 mg cholesterol, 120%vitamin A, 240% vitamin C, 140% calcium, 80% ironTotal Menu Calories 2,123Nutrition Facts: 2,123 calories, 55 g total fat, 9 g saturatedfat, 0 g trans fat, 294 g total carbohydrate, 38 g dietary fiber,126 g protein, 2,910 mg sodium, 215 mg cholesterol, 130%vitamin A, 240% vitamin C, 140% calcium, 90% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database.5
DAY 4 1,800-calorie Diet Plan 2,100-calorie Diet PlanFood ItemKcalsBreakfast Lentil Granola* (¼ c.)145Low-fat yogurt (1 c.)150Raisins (3 Tbsp.)98Skim milk (8 oz.)83Total Calories 476LunchEgg salad sandwich (1 )229Black Bean Dip** (½ c.)60Baby carrots (½ c.)27Strawberries (½ c.)27Skim milk (8 oz.)83Total Calories 426DinnerChili** (1 serving)324Yogurt (2 Tbsp. for topping)25Cheddar cheese, shredded (2 Tbsp.)24Cornbread (1 piece)160Broccoli (1 c.)31Skim milk (8 oz.)83Total Calories 647SnacksApple (1)110Pudding cup (1)160Total Calories 270Food ItemKcalsLentil Granola* (¼ c.)145Low-fat yogurt (1 c.)150Raisins (3 Tbsp.)98Skim milk (8 oz.)83Grapes (1 c.)60Total Calories 536LunchEgg salad sandwich (1 )229Black Bean Dip** (½ c.)60Baby carrots (1 c.)54Strawberries (1 c.)54Skim milk (8 oz.)83Total Calories 480DinnerChili** (1 serving)324Yogurt (2 Tbsp. for topping)25Cheddar cheese, shredded (2 Tbsp.)24Cornbread (1 piece)160Broccoli (1 c.)31WW crackers (5 each)89Skim milk (8 oz.)83Total Calories 736SnacksApple (1)110Pudding cup (1)160Pumpkin seeds (¼ c.)71Total Calories 341BreakfastTotal Menu Calories 1,819Nutrition Facts: 1,819 calories, 41 g total fat, 14 g saturatedfat, 0 g trans fat, 255 g total carbohydrate, 33 g dietary fiber,110 g protein, 2,120 mg sodium, 365 mg cholesterol, 210%vitamin A, 280% vitamin C, 180% calcium, 70% ironTotal Menu Calories 2,093Nutrition Facts: 2,093 calories, 49 g total fat, 15 g saturatedfat, 0 g trans fat, 306 g total carbohydrate, 42 g dietary fiber,117 g protein, 2,590 mg sodium, 365 mg cholesterol, 380%vitamin A, 380% vitamin C, 180% calcium, 80% ironDAY 5 1,800-calorie Diet Plan 2,100-calorie Diet PlanFood ItemKcalsBreakfast Cheerios (1 c.)104Banana (1)105Strawberry muffin** (1)136Skim milk (8 oz.)83Total Calories 428LunchOrzo Salad w/ Chickpeas andArtichoke Hearts* (1 c.)225Turkey sandwich w/ cheese(½ sandwich)173Mandarin oranges (½ c.)36Skim milk (8 oz.)83Total Calories 517DinnerEasy Spaghetti** (1 serving)214Garlic toast (1 slice)111Mixed greens (2 c.)15Dressing of choice (2 Tbsp.)50Skim milk (8 oz.)83Total Calories 473SnacksOrange (1)69Almonds (1 oz.)169Very Berry Smoothie** (1 serving)151Total Calories 389Food ItemKcalsCheerios (1 c.)104Banana (1)105Strawberry muffin** (1)136Skim milk (8 oz.)83Total Calories 428LunchOrzo Salad w/ Chickpeas andArtichoke Hearts* (1 c.)225Turkey sandwich w/ cheese (1)318Mandarin oranges (½ c.)36WW crackers (1 serving)130Skim milk (8 oz.)83Total Calories 792DinnerEasy Spaghetti** (1 serving)214Garlic toast (1 slice)111Mixed greens (2 c.)15Dressing of choice (2 Tbsp.)50Skim milk (8 oz.)83Total Calories 473SnacksOrange (1)69Almonds (1 oz.)169Very Berry Smoothie** (1 serving)151Total Calories 389BreakfastTotal Menu Calories 1,807Nutrition Facts: 1,807 calories, 46 g total fat, 13 g saturatedfat, 1 g trans fat, 276 g total carbohydrate, 35 g dietary fiber,97 g protein, 2,850 mg sodium, 125 mg cholesterol, 240%vitamin A, 330% vitamin C, 180% calcium, 120% ironTotal Menu Calories 2,082Nutrition Facts: 2,082 calories, 55 g total fat, 16 g saturatedfat, 1 g trans fat, 316 g total carbohydrate, 40 g dietary fiber,108 g protein, 3,250 mg sodium, 135 mg cholesterol, 240%vitamin A, 330% vitamin C, 190% calcium, 130% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database.6
DAY 6 2,100-calorie Diet Plan 1,800-calorie Diet PlanFood ItemKcalsBreakfast Burrito** (1 serving)245Blueberries (½ c.)42Skim milk (8 oz.)83Yogurt (1 c.)150Total Calories 520LunchPulled Pork ** (1 serving)148WW bun (1)114Baby carrots (1 c.)53Cantaloupe (1 c.)50Skim milk (8 oz.)83Total Calories 448DinnerBlackened Chicken and Beans**(1 serving)319Quinoa (1 c.)222Asparagus (1 c.)36WW dinner roll74Butter (1 tsp.)34Skim milk (8 oz.)83Total Calories 768SnacksRoasted Chickpeas* (2 Tbsp.)105Apple (1)95Trail Mix** (1 serving)182Total Calories 382Food ItemKcalsBreakfast Breakfast Burrito** (1 serving)245Blueberries (½ c.)42Skim milk (8 oz.)83Total Calories 370LunchPulled Pork** (1 serving)148WW bun (1)114Baby carrots (¾ c.)40Cantaloupe (1 c.)50Skim milk (8 oz.)83Total Calories 435DinnerBlackened Chicken and Beans**(1 serving)319Quinoa (½ c.)111Asparagus (½ c.)23WW dinner roll74Butter (1 tsp.)34Skim milk (8 oz.)83Total Calories 644SnacksRoasted Chickpeas* (2 Tbsp.)105Apple (1)95Trail Mix** (1 serving)182Total Calories 382BreakfastTotal Menu Calories 1,831Nutrition Facts: 1,831 calories, 35 g total fat, 8 g saturated fat,0 g trans fat, 268 g total carbohydrate, 37 g dietary fiber,115 g protein, 2,800 mg sodium, 165 mg cholesterol, 390%vitamin A, 220% vitamin C, 130% calcium, 90% ironTotal Menu Calories 2,118Nutrition Facts: 2,118 calories, 40 g total fat, 11 g saturatedfat, 0 g trans fat, 306 g total carbohydrate, 42 g dietary fiber,132 g protein, 2,990 mg sodium, 185 mg cholesterol, 500%vitamin A, 230% vitamin C, 170% calcium, 100% ironDAY 7 1,800-calorie Diet Plan 2,100-calorie Diet PlanFood ItemKcalsBreakfast Lentil Garden Omelet* (1)211Strawberries (½ c.)27WW toast (1 slice)77Peanut butter (1 Tbsp.)100Skim milk (8 oz.)83Total Calories 498LunchTaco Salad** (1 serving)294Orange (1)62Broccoli (1 c.)31Skim milk (8 oz.)83Total Calories 470DinnerSalmon w/ Mango Salsa** (1 serving)231Brown rice (1 c.)216Spinach (1½ c.)10Dressing of choice (2 Tbsp.)20Skim milk (8 oz.)83Total Calories 560SnacksFruit and Yogurt Parfait** (1 serving)273Sugar snap peas (½ c.)26Total Calories 299Food ItemKcalsLentil Garden Omelet* (1)211Strawberries (1 c.)54WW toast (1 slice)77Peanut butter (1 Tbsp.)100Skim milk (8 oz.)83Total Calories 525LunchTaco Salad** (1 serving)294Orange (1)62Broccoli (1 c.)31Black beans (½ c.)100Skim milk (8 oz.)83Total Calories 570DinnerSalmon w/ Mango Salsa** (1 serving)231Brown rice (1 c.)216Spinach (2 c.)13Dressing of choice (2 Tbsp.)20Grapes (1 c.)60Skim milk (8 oz.)83Total Calories 623SnacksPretzels (1 oz.)108Fruit and Yogurt Parfait** (1 serving)273Sugar snap peas (½ c.)26Total Calories 407BreakfastTotal Menu Calories 1,827Nutrition Facts: 1,827 calories, 59 g total fat, 18 g saturatedfat, 0 g trans fat, 226 g total carbohydrate, 27 g dietary fiber,102 g protein, 1,890 mg sodium, 495 mg cholesterol, 170%vitamin A, 440% vitamin C, 170% calcium, 60% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of theNorth Dakota State University Extension Service recipe database.7Total Menu Calories 2,125Nutrition Facts: 2,125 calories, 61 g total fat, 18 g saturatedfat, 0 g trans fat, 289 g total carbohydrate, 37 g dietary fiber,114 g protein, 2,000 mg sodium, 495 mg cholesterol, 200%vitamin A, 550% vitamin C, 180% calcium, 80% iron
DAY 8 2,100-calorie Diet Plan 1,800-calorie Diet PlanFood ItemKcalsPotato and Egg Scramble** (1 serving) 140Blueberries (½ c.)42WW toast (1 slice)77Jelly (1 Tbsp.)50Skim milk (8 oz.)83Total Calories 392LunchGrilled cheese (1)264Tomato soup (1 c.)74Carrots (1 c.)53Skim milk (8 oz.)83Total Calories 474DinnerPork bratwurst (1)208WW hot dog bun (1)114Ketchup (1 Tbsp.)15Barbecue Baked Lentils* (1 c.)239Grapes (1 c.)60Corn on the cob (1)101Skim milk (8 oz.)83Total Calories 820SnacksRaisins (½ c.)260Popcorn (1½ c.)46Apple (1)95Peanut butter (1 Tbsp.)95Total Calories 496Food ItemKcalsBreakfast Potato and Egg Scramble** (1 serving) 140Blueberries (½ c.)42Skim milk (8 oz.)83Total Calories 265LunchGrilled cheese (1)264Tomato soup (1 c.)74Carrots (1 c.)53Skim milk (8 oz.)83Total Calories 474DinnerPork bratwurst (1)208WW hot dog bun (1)114Ketchup (1 Tbsp.)15Barbecue Baked Lentils* (1 c.)239Grapes (1 c.)60Skim milk (8 oz.)83Total Calories 719SnacksRaisins (¼ c.)130Popcorn (1½ c.)46Apple (1)95Peanut butter (1 Tbsp.)95Total Calories 366BreakfastTotal Menu Calories 1,824Nutrition Facts: 1,824 calories, 47 g total fat, 16 g saturatedfat, 0.5 g trans fat, 275 g total carbohydrate, 33 g dietaryfiber, 89 g protein, 2,450 mg sodium, 280 mg cholesterol,370% vitamin A, 120% vitamin C, 140% calcium, 70% ironTotal Menu Calories 2,182Nutrition Facts: 2,182 calories, 49 g total fat, 17 g saturatedfat, 1 g trans fat, 352 g total carbohydrate, 41 g dietary fiber,97 g protein, 2,580 mg sodium, 280 mg cholesterol, 370%vitamin A, 140% vitamin C, 150% calcium, 80% ironDAY 9 2,100-calorie Diet Plan 1,800-calorie Diet PlanFood ItemKcalsWW waffle (2)154Maple syrup (1 Tbsp.)52Banana (1)105Low-fat yogurt (1 c.)240Skim milk (8 oz.)83Total Calories 634LunchBerry Chicken Salad** (1 serving)250Breadstick (1)41Sugar snap peas (1 c.)52Raspberries (1 c.)50Skim milk (8 oz.)83Total Calories 476DinnerEnchilada Casserole** (1 serving)310Mixed vegetables (1 c.)90Roasted Chickpeas* (2 Tbsp.)105Skim milk (8 oz.)83Total Calories 588SnacksPretzels (1 oz.)111Grapes (1 c.)60String cheese (1)80Dried apricots (½ c.)156Total Calories 407Food ItemKcalsBreakfast WW waffle (2)154Maple syrup (1 Tbsp.)52Banana (1)105Skim milk (8 oz.)83Total Calories 394LunchBerry Chicken Salad** (1 serving)250Breadstick (1)41Sugar snap peas (1 c.)52Raspberries (½ c.)25Skim milk (8 oz.)83Total Calories 451DinnerEnchilada Casserole** (1 serving)310Mixed vegetables (1 c.)90Roasted Chickpeas* (2 Tbsp.)105Skim milk (8 oz.)83Total Calories 588SnacksPretzels (1 oz.)111Grapes (1½ c.)90String cheese (1)80Dried apricots (¼ c.)78Total Calories 359BreakfastTotal Menu Calories 1,792Nutrition Facts: 1,792 calories, 37 g total fat, 11 g saturatedfat, 0 g trans fat, 282 g total carbohydrate, 26 g dietary fiber,103 g protein, 2,770 mg sodium, 140 mg cholesterol, 180%vitamin A, 180% vitamin C, 180% calcium, 100% ironTotal Menu Calories 2,105Nutrition Facts: 2,105 calories, 39 g total fat, 13 g saturatedfat, 0 g trans fat, 344 g total carbohydrate, 29 g dietary fiber,112 g protein, 2,920 mg sodium, 155 mg cholesterol, 200%vitamin A, 200% vitamin C, 220% calcium, 110% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of theNorth Dakota State University Extension Service recipe database.8
DAY 10 1,800-calorie Diet PlanFood ItemKcalsBreakfast Red Lentil Porridge* (⅔ c.)161Brown sugar (2 tsp.)35Strawberries (½ c.)27Skim milk (8 oz.)83Total Calories 306LunchPicnic Turkey Wraps** (1 serving)321Baked potato chips (12 chips)120Cantaloupe (1 c.)50Cauliflower (½ c.)13Skim milk (8 oz.)83Total Calories 587DinnerBaked Pork Chops** (1 serving)179Baked potato (1)138Sour cream (1 Tbsp.)20Kiwi (1)90Skim milk (8 oz.)83Total Calories 510SnacksAlmonds (1 oz.)169Orange (1)69Low-fat yogurt (1 c.)130Cheerios (½ c.)52Total Calories 420Total Menu Calories 1,823Nutrition Facts: 1,823 calories, 40 g total fat, 8 g saturatedfat, 0 g trans fat, 265 g total carbohydrate, 30 g dietary fiber,106 g protein, 1,680 mg sodium, 140 mg cholesterol, 220%vitamin A, 810% vitamin C, 170% calcium, 80% iron 2,100-calorie Diet PlanFood ItemKcalsRed Lentil Porridge* (1 c.)241Brown sugar (2 tsp.)35Strawberries (1 c.)54WW toast (1 slice)77Skim milk (8 oz.)83Total Calories 490LunchPicnic Turkey Wraps** (1 serving)321Baked potato chips (12 chips)120Cantaloupe (1 c.)50Cauliflower (1 c.)26Skim milk (8 oz.)83Total Calories 600DinnerBaked Pork Chops** (1 serving)179Baked potato (1)138Sour cream (1 Tbsp.)20Cheddar cheese, shredded (2 Tbsp.)24Kiwi (1)90Skim milk (8 oz.)83Total Calories 534SnacksAlmonds (1 oz.)169Orange (1)69Low-fat yogurt (1 c.)130Cheerios (1 c.)104Total Calories 472BreakfastTotal Menu Calories 2,096Nutrition Facts: 2,096 calories, 44 g total fat, 9 g saturatedfat, 0 g trans fat, 313 g total carbohydrate, 39 g dietary fiber,120 g protein, 2,030 mg sodium, 140 mg cholesterol, 230%vitamin A, 940% vitamin C, 190% calcium, 120% ironDAY 11 1,800-calorie Diet PlanFood ItemKcalsBreakfast WW English muffin (1)134Peanut butter (1 Tbsp.)100Apple (1)95Skim milk (8 oz.)83Total Calories 412LunchTurkey Burger** (1 patty)251WW bun (1)114Lettuce leaf (1)5Tomato slice (2 slices)14Ketchup (1 Tbsp.)15Grapes (1 c.)60Skim milk (8 oz.)83Total Calories 542DinnerChicken breast , skinless (5 oz.)129Spiced Lemon Quinoa With SplitPeas* (1 cup)232Strawberries (½ c.)27Skim milk (8 oz.)83Total Calories 471SnacksDried cranberries (⅓ c.)131Granola Bar** (1 serving)157Broccoli (1 c.)31Dipping sauce of choice (2 Tbsp.)50Total Calories 369Total Menu Calories 1,794Nutrition Facts: 1,794 calories, 36 g total fat, 8 g saturatedfat, 0 g trans fat, 271 g total carbohydrate, 29 g dietary fiber,111 g protein, 2,200 mg sodium, 185 mg cholesterol, 110%vitamin A, 310% vitamin C, 130% calcium, 80% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of theNorth Dakota State University Extension Service recipe database. 2,100-calorie Diet PlanFood ItemKcalsWW English muffin (1)134Peanut butter (1 Tbsp.)100Jelly (1 Tbsp.)56Apple (1)95Skim milk (8 oz.)83Total Calories 468LunchTurkey Burger** (1 patty)251WW bun (1)114Lettuce leaf (1)5Tomato slice (2 slices)14Ketchup (1 Tbsp.)15Grapes (1 c.)60Baked Sweet Potato Fries** (1 serving) 144Skim milk (8 oz.)83Total Calories 686DinnerChicken breast , skinless (6 oz.)161Spiced Lemon Quinoa With SplitPeas* (1 c.)232Strawberries (1 c.)54Sugar snap peas (1 c.)52Skim milk (8 oz.)83Total Calories 582SnacksDried cranberries (⅓ c.)131Granola Bar** (1 serving)157Broccoli (1 c.)31Dipping sauce of choice (2 Tbsp.)50Total Calories 369BreakfastTotal Menu Calories 2,105Nutrition Facts: 2,105 calories, 44 g total fat, 9 g saturatedfat, 0 g trans fat, 320 g total carbohydrate, 37 g dietary fiber,122 g protein, 3,430 mg sodium, 205 mg cholesterol, 110%vitamin A, 460% vitamin C, 150% calcium, 100% iron
DAY 12 2,100-calorie Diet Plan 1,800-calorie Diet PlanFood ItemKcalsCheerios (1 c.)104Banana (1)121Oatmeal Muffin** (1)94Butter (2 tsp.)68Skim milk (8 oz.)83Total Calories 470LunchVegetable Soup** (1 serving)217Grilled cheese (1)233Baby carrots (1 c.)53Ranch dressing (2 Tbsp.)50Skim milk (8 oz.)83Total Calories 636DinnerChicken and Black BeanQuesadilla** (1 serving)253Salsa (¼ c.)20Corn (1 c.)149Mandarin orange slices (1 c.)72Skim milk (8 oz.)83Total Calories 577SnacksApple Spice Hummus* (¼ c.)152Apple (1)95Pineapple Mango Smoothie** (1 serving) 84Sugar snap peas (½ c.)52Popcorn (1½ c.)46Total Calories 429Food ItemKcalsBreakfast Cheerios (1 c.)104Banana (1)121Skim milk (8 oz.)83Total Calories 308LunchVegetable Soup** (1 serving)217Grilled cheese (1)233Baby carrots (1 c.)53Ranch dressing (2 Tbsp.)50Skim milk (8 oz.)83Total Calories 636DinnerChicken and Black BeanQuesadilla** (1 serving)253Salsa (¼ c.)20Corn (¾ c.)112Mandarin orange slices (½ c.)36Skim milk (8 oz.)83Total Calories 504SnacksApple Spice Hummus* (2 Tbsp.)76Apple (1)95Pineapple Mango Smoothie** (1 serving) 84Popcorn (1½ c.)46Total Calories 301BreakfastTotal Menu Calories 1,749Nutrition Facts: 1,749 calories, 31 g total fat, 11 g saturated fat,1 g trans fat, 282 g total carbohydrate, 31 g dietary fiber, 88 gprotein, 2,760 mg sodium, 100 mg cholesterol, 460% vitaminA, 240% vitamin C, 150% calcium, 100% ironTotal Menu Calories 2,112Nutrition Facts: 2,112 calories, 46 g total fat, 18 g saturatedfat, 1 g trans fat, 332 g total carbohydrate, 37 g dietary fiber,98 g protein, 3,030 mg sodium, 135 mg cholesterol, 500%vitamin A, 340% vitamin C, 160% calcium, 120% ironDAY 13 2,100-calorie Diet Plan 1,800-calorie Diet PlanFood ItemOatmeal (1 c.)Dried cranberries (¼ c.)Orange (1)Skim milk (8 oz.)LunchRed Lentil Soup* (¾ c.)Spinach Salad w/ PoppyDressing** (1 serving)Breadstick (1)Skim milk (8 oz.)DinnerSloppy Joes** (1)Potato chips (1 serving)Strawberries (½ c.)Green beans (¾ c.)Skim milk (8 oz.)SnacksDried apricots (¼ c.)Almonds (1 oz.)Popcorn (1 c.)Pineapple (1 c.)Food ItemKcalsBreakfast Oatmeal (½ c.)154Dried cranberries (¼ c.)98Orange (1)62Skim milk (8 oz.)83Total Calories 397LunchRed Lentil Soup* (¾ c.)186Spinach Salad w/ Poppy SeedDressing** (1 serving)293Breadstick (1)25Skim milk (8 oz.)83Total Calories 587DinnerSloppy Joes** (1)348Potato chips (½ serving)75Strawberries (½ c.)27Green beans (¾ c.)27Skim milk (8 oz.)83Total Calories 560SnacksDried apricots (¼ c.)78Almonds (1 oz.)168Total Calories 246BreakfastTotal Menu Calories 1,790Nutrition Facts: 1,790 calories, 62 g total fat, 10 g saturatedfat, 0 g trans fat, 240 g total carbohydrate, 32 g dietary fiber,80 g protein, 1,250 mg sodium, 60 mg cholesterol, 300%vitamin A, 400% vitamin C, 140% calcium, 70% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of theNorth Dakota State University Extension Service recipe database.10Kcals308986283Total Calories 551186Seed2932583Total Calories 587348150272783Total Calories 635781683183Total Calories 360Total Menu Calories 2,133Nutrition Facts: 2,133 calories, 70 g total fat, 11 g saturatedfat, 0 g trans fat, 303 g total carbohydrate, 40 g dietary fiber,88 g protein, 1,350 mg sodium, 60 mg cholesterol, 300%vitamin A, 530% vitamin C, 140% calcium, 90% iron
DAY 14 2,100-calorie Diet Plan 1,800-calorie Diet PlanFood ItemKcalsMexican Egg Scramble** (1 serving)278WW toast (1 slice)77Jelly (1 Tbsp.)50Blueberries (½ c.)42Skim milk (8 oz.)83Total Calories 530LunchChicken Stir-fry** (1 serving)330Sugar snap peas (1 c.)52Mandarin oranges (1 c.)72Skim milk (8 oz.)83Total Calories 537DinnerTurkey breast (4 oz.)153Smoked Paprika Wild Rice, SweetPotatoes and Chickpeas* (1 c.)195Apple (1)95WW dinner roll (1)74Skim milk (8 oz.)83Total Calories 600SnacksPudding cup (1)160String cheese (1)50Grapes (2 c.)120Edamame (½ c.)100Total Calories 430Food ItemKcalsBreakfast Mexican Egg Scramble** (1 serving)278WW toast (1 slice)77Jelly (1 Tbsp.)50Skim milk (8 oz.)83Total Calories 488LunchChicken Stir-fry** (1 serving)330Sugar snap peas (1 c.)52Mandarin oranges (½ c.)36Skim milk (8 oz.)83Total Calories 501DinnerTurkey breast (4 oz.)153Smoked Paprika Wild Rice, SweetPotatoes and Chickpeas* (1 c.)195Apple (1)95Skim milk (8 oz.)83Total Calories 526SnacksPudding cup (1)160String cheese (1)50Grapes (1½ c.)90Total Calories 300BreakfastTotal Menu Calories 1,815Nutrition Facts: 1,815 calories, 40 g total fat, 14 g saturatedfat, 0 g trans fat, 235 g total carbohydrate, 22 g dietary fiber,136 g protein, 2,530 mg sodium, 405 mg cholesterol, 350%vitamin A, 180% vitamin C, 160% calcium, 70% iron*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of theNorth Dakota State University Extension Service recipe database.11Total Menu Calories 2,097Nutrition Facts: 2,097 calories, 45 g total fat, 14 g saturatedfat, 0 g trans fat, 276 g total carbohydrate, 31 g dietary fiber,150 g protein, 2,690 mg sodium, 405 mg cholesterol, 380%vitamin A, 240% vitamin C, 170% calcium, 90% iron
RECIPESbarbecue baked lentilsapple spice hummus4 c. water2 c. dry brown or green lentils½ tsp. salt, divided1 c. onions, diced1 small red bell pepper, chopped⅔ c. ketchup⅓ c. maple syrup¼ c. prepared mustard½ tsp. ground ginger½ tsp. vanilla extract¼ tsp. allspice¼ tsp. black pepper2 (15-oz.) cans chickpeas, drained and rinsed2 medium golden delicious apples, peeledand chopped⅓ c. freshly squeezed lemon juice½ c. creamy peanut butter2 to 3 Tbsp. water½ tsp. salt1 tsp. cinnamon¼ tsp. nutmeg½ tsp. allspice¼ tsp. cayenne pepper, optionalApple slices, carrot slices and/or wholewheat crackersIn a food processor bowl or blendercontainer, place the following ingredients:chickpeas, apple, lemon juice, peanut butter,water, salt and spices. Cover and process orblend until smooth; transfer to bowl. Coverand refrigerate up to three days. Serve dipwith apple slices, carrot slices and/or wholewheat crackers.Preheat oven to 350 F. Combine water, lentilsand ¼ teaspoon salt in a large saucepan. Bringto a boil; cover, reduce heat to medium-low andsimmer 20 minutes. Drain lentils in a colanderover a bowl, reserving 1 cup cooked liquid.Combine lentils, diced onions and chopped redpepper in an 11- by 7-inch baking dish. Combine¼ teaspoon salt, reserved cooking liquid, ketchupand the remaining ingredients in a bowl. Pour theketchup mixture over the lentil mixture, stirring tocombine. Bake at 350 F for one hour.Makes 28 servings (2 Tbsp. each). Eachserving has 80 calories, 3 g fat, 3 g protein,10 g carbohydrate, 1 g fiber, 140 mg sodium,15 mcg folate and 0.5 mg iron.Makes eight servings (1 c. each). Each servinghas 240 calories, 1.5 g fat, 14 g protein, 45 gcarbohydrate, 8 g fiber, 490 mg sodium, 4.4 mcgfolate and 3 mg iron.apple spice hummus12
spiced lemon quinoa with split peasspiced lemon quinoawith split peaschickpea flourpancakes¼ c. dry yellow split peas5 tsp. mild olive oil1 tsp. mustard seeds1 tsp. cumin powder1 tsp. curry powder1 serrano chili, minced½ tsp. turmeric½ tsp. kosher salt9 oz. loosely packed baby spinach1 c. prepared quinoa, cooked as package directs1½ Tbsp. lemon juice1 Tbsp. chopped fresh cilantro1¼ c. chickpea flour1 c. waterA pinch of salt1 egg1¼ tsp. baking powder1¼ tsp. baking soda1 tsp. vanilla extract3 Tbsp. olive oilSimmer split peas with 2 cups water in a small saucepanuntil just tender, 25 to 30 minutes. Drain and pat dry witha towel. Heat oil in large frying pan over medium heat.Add mustard seeds, cover and cook until they pop, oneminute. Stir in cumin; cook a few seconds until sizzling,then stir in split peas,
FN1714 Pulse Foods Using More In Your Diet Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist Rebecca Ber
