February 2000

American Heart Month

You depend on your heart to keep you alive. Your heart also depends on you to keep it healthy. Try to get the exercise, sleep and healthful foods you need. A heart-healthy diet consists of five fruits and vegetables a day, whole grains and cereals and low fat dairy products such as part-skim cheeses, 1% or skim milk.

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Recipe of the Month:

Hearty Vegetable Soup

35 minutes Serves: 6 (1 cup)

*1 cup water
*1½ Tbsp dry pinto beans (~1/4 C cooked)
1 ½ cups water
1 qt vegetable or chicken broth
2 Tbsp dry lentils (~1/3 C cooked)
¼ cup pearled barley
¼ cup onions, diced
½ cup fresh carrots, diced
¼ cup fresh celery, diced
½ cup frozen corn
1 Tbsp tomato paste
½ tsp white pepper
½ cup frozen cut green beans
½ cup fresh white potatoes, peeled, cubed
½ cup fresh cabbage, shredded (optional)

1. *Soak Beans: Overnight method: Add 1 cup of cold water to dry pinto beans. Cover and let stand in a refrigerator overnight. Discard the water and rinse beans.
   Quick-soak method: Bring 1 cup of water to a boil. Add dry pinto beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water and rinse beans.
2. In a large saucepan, bring 1 ½ cups water and vegetable or chicken broth to a boil.
3. Add soaked pinto beans, lentils, barley, onions, carrots, celery, potatoes, tomato paste, and white pepper. Cover and simmer for 20 minutes.
4. Add corn, green beans and cabbage (optional) and simmer, covered, for 15 minutes.

Nutrients per serving (1/2 cup)

Calories 122 Saturated Fat 0.3 g Iron 1.7 mg Protein 8 g Cholesterol 0 mg Calcium 31 mg Carbohydrate 21 g Vitamin A 321 RE Sodium 65 mg Total Fat 1.4 g Vitamin C 8 mg Dietary Fiber 5 g

*For a meal, a ½ cup serving of soup would satisfy the meal requirement for 1-2 year olds (1/4 cup vegetables/serving). A 1 cup serving counts as one fruit/vegetable requirement (1/2 cup veg/serving) for children ages 3-5. Another fruit/vegetable must be served in addition to a 1 cup serving of soup for children ages 6-12.

Source of Recipe: Food, Family & Fun. U.S. Department of Agriculture

For sale by the Superintendent of Documents, Government Printing Office. Phone: 202-512-1800

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A Little More About Dry Beans

• Dry beans are low in saturated fat (depending on preparation and other added ingredients).
• Dry beans are an economical source of protein compared to meat and other meat alternates.
• Item (1 oz. Serving)Cost
  Ground beef $0.19
  Cheese $0.13
  Cooked dry beans/peas (1/4 cup) $0.06
• Dry beans, lentils and split peas MUST BE COOKED before they are consumed. This helps modify toxins that can cause stomach cramps, nausea and diarrhea.

Cooking Requirements:

1 cup dry = ½ lb or 2 ½ cups cooked beans

	Cooking Time	Water	Yield
	Hours	Cups	Cups
Black Beans	1 1/2	4	2
Garbanzo	3	4	4
Great Northern Beans	2	3 1/2	2
Kidney Beans	1 1/2	3	2
Pinto Beans	2 1/2	3	2
Soy Beans	3 or more	3	2

Legume Cooking Tips: Follow instructions regarding cooking times on the table above.

Cooking Tips: Use a very large kettle as legumes expand when cooked. Add a teaspoon of vegetable oil to prevent foaming. Do not add acidic products such as tomatoes, lemon juice or vinegar when cooking — as this slows the softening process. Add only at the very end. Do not add baking soda.

Source: Cooking Healthy & Fast. Rachel A. Rudel, R.D.

For questions about this information, contact Amy J. Kolano (608) 266-7124

Last updated on 2/25/2008 11:52:35 AM