for your health p u lse recip es Adapted from the New Glucose Revolution Low GI Vegetarian Cookbook L O W G Ly c e m i c i n d e x T R e AT S by Dr. Jennie Brand Miller, Kaye Foster-Powell, Kate Marsh with Philippa Sandall C h o C o l at e C h i p o at C o o k i e s 1. Preheat oven to 375°F. Line a cookie sheet with parchment paper. ½ cup cooked or canned lentils, drained and rinsed 2. Purée lentils with egg until smooth in blender. 1 egg 3. In a medium bowl, beat canola oil, sugar and vanilla using 2 tbsp canola oil electric mixer until smooth. Add bean and egg purée and ¾ cup packed brown sugar continue beating until well combined. 1 tsp vanilla 4. Add chocolate chips and oats and use wooden spoon to ½ cup semi-sweet chocolate chips combine. Sift together flour and baking soda over wet 11⁄3 cups regular rolled oats mixture and stir until well combined. ¾ cup whole wheat flour 5. Drop by rounded teaspoon, 2 inches apart on prepared ½ tsp baking soda cookie sheet and flatten slightly. Bake for 15 minutes. For larger cookies: Drop by rounded tablespoon on prepared cookie sheet and bake for 22 minutes. NutritioN iNformatioN (Per cookie): Energy (calories) 89, Fat 2.8 g, Saturated Fat 0.8 g, Carbohydrates 15 g, Fibre 1.2 g , Protein 1.7 g, Sodium 29 mg Pulses are a great fit for a healthy eating Maintenance of blood sugar levels within a normal The 2005 Dietary Guidelines for Americans, pattern as recommended by the USDA’s food range is important for good health. Foods with a lower developed by the USDA, recommend eating pyramid (My Pyramid) and Canada’s Food glycemic index (GI), including pulses, raise blood sugar three cups of legumes per week, including Guide to Healthy Eating. less than foods with higher GI. beans, peas, lentils and chickpeas. for your health puls e rec ip es Adapted from the New Glucose Revolution Low GI Vegetarian Cookbook L O W G Ly c e m i c i n d e x T R e AT S by Dr. Jennie Brand Miller, Kaye Foster-Powell, Kate Marsh with Philippa Sandall Cherry almoNd BisCot ti ½ cup berry sugar 3. Mixture will be very sticky so as best you can, divide 2 eggs the mixture in half and shape into 2 logs about 8 inches ½ tsp vanilla long and 2 inches thick on the prepared tray. 1½ cups chickpea flour* Bake for 25 minutes, or until firm. Remove from the oven 1⁄3 and allow to cool completely. cup sliced almonds 3 tbsp chopped unsweetened dried cherries** 4. Preheat oven to 275°F. Cut the logs into slices about ½ - 1∕3 inch thick. Spread out in a single layer onto cookie sheets * Can be found in most Indian specialty stores, ethnic sections in regular grocery stores or dried bulk food stores and bake, turning once, for 20-25 minutes. Transfer biscotti ** Can be found in most specialty grocery stores or dried bulk food stores to wire racks to cool completely before serving. They can be stored in airtight container for up to 1 month. Biscotti can 1. Preheat oven to 350°F. Line a cookie sheet with be stored for longer when kept in the freezer. parchment paper. 2. Using electric beaters, beat the sugar, eggs and vanilla NutritioN iNformatioN (Per biscotti): together for 3 minutes, or until thick, pale and increased 76 Calories; Fat 2 g; 1 g Saturated Fat; 20 mg Cholesterol; in volume. Sift in the chickpea flour and stir with a wooden 13 g Carbohydrates; 1 g Fibre; 3 g Protein; 11 mg Sodium; 109 mg Potassium; 0 mg Vitamin C; 36 mcg Folate; spoon until almost combined. Add the almonds and dried 11 mg Calcium; 1 mg Iron. cherries, and mix until well combined. For more information and great recipes see www.pulsecanada.com This material has been made possible through Canada’s Agricultural Policy CHICKPEAS BEANS PEAS LENTILS Framework (APF), a Federal-Provincial- Territorial initiative.