Happy February and Happy Heart Month, too. And while we are at it, Happy Year of the Pulses. How on Earth is all this connected? Trust me, there is a connection.
Since February is the month most associated with hearts, I thought I would tell you about some of the amazing heart-healthy foods you can find at market. That includes pulses, or dried legumes. The United Nations has declared 2016 to be International Year of Pulses. To be honest, I’m not really sure what that means other than we should learn more about them.
I’ll tell you what I know:
• Canada is the world’s biggest producer of pulses. We don’t grow them on a large scale in B.C. but they are available. Forstbauer Farms grows them.
• They are a really inexpensive source of high quality nutrition.
• They can be used in just about any recipe, even as a meat substitute.
• They are good for your heart; half a cup per day can reduce LDL-cholesterol levels, which translates into a reduced risk of stroke or heart attack (according to pulsecanada.com).
Try making a healthy pot of soup using a pulse mix. A simple pot full of broth, veggies and beans, and seasoned with a creative hand (with a bit of help from Amazing foods or The Salt Dispensary) will nourish you in more ways than one. If you soak the beans overnight, the soup can be ready in no time.
Aside from generally eating well, you can maintain a healthy heart by using specific foods. Most of us know the common foods such as nuts, whole grains and salmon (which can also all be found at market) but perhaps you don’t know about some of the others — green tea is on the list, as is popcorn.
Joanne at Culinary Blossoms can certainly fix you up with the green tea. She has a fabulous array of green teas as well as other teas. Can’t wait till June for strawberries? Try her Strawberry Delight Green Tea. Delightful.
As for the popcorn, there are two choices at the Port Moody Market. Mike from Cravings Kettle Corn is always trying something new in the flavour department and Jasan from Gary’s can be counted on for consistently delicious caramel corn. Popcorn is a heart-healthy choice because popcorn delivers polyphenols — antioxidants linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton. Who knew?
Apples and Blueberries make the list, too. Snowy Mountain Organics is at the Port Moody market every week with a great selection of apples. Walter and Lisa will let you try them so you can pick the variety you like best. Pectin is what makes apples so amazing. Pectin is a water-soluble form of fibre that can also help lower your cholesterol. And blueberries, well, they just make everything better, even without all the anti-oxidants they boast. Forstbauer Farms and Beckman’s have them frozen for you.
One last thing: If you really want to get to know your market vendors, head over to the Port Moody Farmers Market Facebook page and enter our “Check In To Win” contest. Simply by checking the page every Sunday, you will be entered for a chance to win 50 market bucks — that would go a long way to making many healthy meals.
--Karen Curtis is the Lemonade Lady (www.kicslemonade.ca and kicslemonade.blogspot.ca) at the Coquitlam and Port Coquitlam farmers markets. Her column runs monthly.
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MEATLESS SHEPHERD’S PIE
Here is an inexpensive comfort food dish to warm your heart. I made it for my family last week and it makes the most of pulses and market produce, and it’s vegetarian, too.
LENTIL SHEPHERD’S PIE
2 cups green lentils, washed and sorted
4 cups vegetable broth
½ cup finely minced onion
1 tsp minced garlic
1 tbsp flour
2 tbsp water
Salt and pepper
2-3 cups diced vegetables (I used carrots, peas and corn but squash or beets would be good, too)
3-4 potatoes, mashed with milk and butter
Simmer lentils with onions and garlic in the vegetable broth for 30 minutes or so. The lentils should be tender but not mushy. You should have liquid left over in the pot. Make a paste with the flour and water and add it to the lentil mixture. (Alternatively, you can thicken the liquid with Veloutine or some other gravy mix). Season the lentils with salt and pepper and simmer 5 minutes or so. Add more broth if needed — you want the lentils to be saucy. Place the lentil mixture in the bottom of a greased casserole dish. Layer the veggies on top, followed by the mashed potatoes. Bake at 350 F until the top is nicely browned.
• Note: If you are using fresh carrots, it’s a good idea to pre-cook them so they get nice and soft in the shepherd’s pie. Try adding tomatoes to the lentils too.
