Here’s a fact to get your ‘pulse’ racing: Pulses are one of nature’s best nutritional powerhouses!

Beans, lentils, and peas are all part of the pulse family. They are cheap, low in fat, and packed with protein, fibre, iron, and antioxidants. Included in your recommended 5-vegetables-a-day, they are a valuable part of the diet as you age. They are also easy to buy, store and cook – found in the canned goods section of your local supermarket. Combined with regular exercise and a healthy lifestyle – pulses are ideal for supporting a healthy heart.

Eating pulses keeps you healthy!

Research has shown that eating pulses can:

• Lower blood cholesterol
• Reduce blood pressure
• Reduce the risk of some cancers
• Help manage blood sugar levels
• Help maintain a healthy gut
• Help maintain a healthy heart

How to include them in your diet:

Aim to enjoy pulses at least 2 – 3 times a week, or 1 serve each day. 1 serve is equal to half a cup of cooked or canned beans, lentils, or peas.

Try out these super quick, no-cooking-required recipes:

Chickpea Rainbow Salad (serves 2)

• 1 cup chickpeas
• 1 cup chopped cucumber
• 1 cup chopped red capsicum
• ½ cup chopped red onion
• ½ cup cooked broccoli
• Dash of salt
• Zest and juice of 1 lemon
• Drizzle extra virgin olive oil

Mix all together and enjoy!

Pea and Avocado Dip (serves 2)

Blend together in a food processor:

• ½ cup fresh or frozen peas
• 1 ripe avocado
• Handful fresh mint
• Juice of 1 lemon
• Pinch of salt and pepper
• 2 tablespoons of water (or until desired consistency)

Spread onto brown rice cakes for the perfect afternoon snack!

Lentil & Pumpkin Salad (serves 2)

Combine:

• 400g lentils (drained)
• 1 ½ cup steamed pumpkin
• 1 cup baby spinach
• 1 tablespoon sun dried tomatoes (or fresh tomatoes if preferred)

Drizzle with extra virgin olive oil and balsamic vinegar – enjoy!

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