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PLANT-BASED PROTEIN:
THE POWERHOUSE PULSES
Katie Glynn,
KSC Dietetic Intern
Healthy KSC

A little bit about me

NY born & raised
James Madison University 14
Bachelor of Science in Dietetics
Dietetic Internship =
last phase of training to become a
Registered Dietitian Nutritionist (RDN)

Overview:
What are pulses?
Why should I incorporate them into my diet?
How can I incorporate them into my diet?
Team Showdown!

What exactly is a pulse?

Legume = plant w/ fruit enclosed in pod,

PULSE refers only to the dried seed

www.taste.com.au

Two Truths & A Lie

1.

India is the worlds largest exporter of pulses.

2. In the 18th century, roasted chickpeas were said to be brewed as

a substitute for coffee in Europe.
3. Ancient Egyptians thought that lentils made childrens minds
more aware, making them scholarly and good-humoured.

Two Truths & A Lie

1.

The name chickpea came from the chicken beak-like looking

part of the seed.

2. Archaeologists estimate that the agricultural production of

pulses began around 2000 B.C.
3. In ancient Rome and Greece, beans were used to vote. A black
bean meant no, while a white bean meant yes.

Objectives
Name two nutrition/health benefits of consuming pulses
Name two easy ways to include pulses in your diet

What exactly is a pulse?

Legume = plant w/ fruit enclosed in pod,

PULSE refers only to the dried seed

1 - 12 seeds in a pod
Harvested to eat the dried seed and no other purpose
Latin for puls thick gruel, porridge

www.taste.com.au

Is it a pulse?
Yes

Lentils
Beans
Chickpeas
Peas

No

Green bean
Green pea
Soybean
Peanut

Dried or split peas

Cowpeas
Black-eyes peas

foodtank.com

goift.com; fao.org; manitobapulse.ca; cicilsiptic.org; pulsecanada.org

 United Nations (UN)

Food and Agriculture Organization (FAO)

Agricultural Benefits - for the World

Enhances soil
fertility

Reduce
chemical
fertilizer use

Most waterefficient
processing

Sustainability

fao.org

Water Usage of Processing Protein

Pulses
13 gal

Chicken Mutton
1,136 gal 1,453 gal

Beef
3,434 gal

Benefits for YOU!

Convenient
-Stored for months
-Versatile ingredient

Affordable
Nutritional Powerhouses
-Nutrient Dense

Protein
Minerals

Fiber

Antioxidants

Iron
Zinc

ediblelifeinyyc.blogspot.com

B Vitamins

Folate

From Store to Stomach

Dried = healthiest and cheapest
Go for the bulk bins!

Canned = more expensive, soft, bland, high sodium

Good as back-up in a pinch!
Low/reduced sodium
Drain and rinse in cold water

Freezer (cooked): up to 6 months

Easiest ways to eat pulses more often:

Hummus, bean dips
Add to green salad
Pasta & bean salad
Soup
Chili
Bean burrito or quesadilla
Add to omelettes
Pizza topping
Mexican pizza w/ black beans
Thai pizza w/ chickpeas

Fun to try!
Roasted Chickpeas
Stuffed squash, peppers, potatoes
Dal
Black bean burgers
Falafel
Lentil loaf or meatballs
Lentil Sloppy Joes

pulsepledge.com

Sweet treats
Black Bean Brownies
Chocolate Peanut Butter
Dessert Hummus
Chickpea Shortbread Cookies

pulsepledge.com

TEAM
SHOWDOWN

Challenge:

Incorporate a pulse into

one (more) meal or snack this week!

Ask away!

Thanks for coming!

Individual appointments available!
Thursdays 8:30am-12:00pm
Fiske Annex

Katie Glynn, Dietetic Intern

Healthy KSC
BS Dietetics, James Madison University 14

Keeping a Finger on the Pulse Trend

Bean and Lentil chips

The Good Bean

Beanitos
Plentils
Way Better snacks

Chickpea and lentil pasta

Cost Comparison
Chicken breast 2.69/lb (/16 oz.)

16 oz / 3 oz. = 5.3 servings per container

2.69 / 5.3 servings = $0.51/serving
21 g protein/serving $0.51/21 g pro = $0.024 per g protein
____________
Goya Lentils, dry 1.69/16 oz
8 servings per container
1.69 / 8 servings = $0.21/serving
11.8 g protein/ serving $0.21/11.8 g protein = $0.017 per g protein

Team Showdown: Round 1

Top 10 Benefits of Eating Pulses
1. Protein
2. Fiber
3. Minerals (iron, zinc)
4. B-vitamins (folate)
5. Antioxidants
6. No saturated fat
7. Long shelf life
8. Affordable (Costs less than meat)
9. Enhances soil fertility (Improves soil quality)
10. Most water-efficient processing

Team Showdown: Round 2

Top 10 Easiest Ways to Eat Pulses
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Hummus or bean dip

Add on a green salad
In soup, stew, chili
Add to grain salad (pasta, quinoa, bulgur, barley)
Add beans to omelettes
Use as pizza topping
Bean burrito, quesadilla, taco
Roasted chickpeas
Add pulse puree to baked goods
Bake with pulse flours