The Nutritional Power of Legumes and Pulses at The Bristal

Why Seniors Should Eat More Beans This Summer

At The Bristal Assisted Living, we know that healthful decisions start with great menu options. Every seasons bring new inspiration to our menus.

This summer, we're shining a spotlight on one of the most nutritious (and often overlooked) food groups: legumes and pulses. Whether tossed in a refreshing salad or served warm as a savory side, beans, peas, and lentils pack a powerful punch of flavor and nutritional value. These delicious morsels are incredibly versatile, naturally satisfying, and offer lasting health and wellness benefits for older adults. 

What's the difference between Legumes and Pulses? 

The terms are often used interchangeably, but there is a difference in what they refer to: 

• Legumes are an entire plant family, which includes beans, lentils, peas, soybeans, and even peanuts. 
• Pulses are a subset of legumes and refer specifically to the dried edible seeds, like dried beans, chickpeas, lentils, and split peas. 

Simply put, all pulses are legumes, but not all legumes are pulses. All legumes deserve a regular place on our plates, especially as we age. 

6 Reasons to Love Legumes and Pulses

Naturally low in saturated fat and rich in soluble fiber, legumes can help lower LDL cholesterol and reduce the risk of cardiovascular disease. 

2. Promote Digestive Wellness
High in dietary fiber, legumes promote regularity, prevent constipation, and support a healthy gut microbiome. 

3. Provide Plant-based Protein

Legumes offer a great source of protein, without the saturated fats found in animal-based proteins, which can aid in maintaining muscle strength and density in a heart-healthy way.

4. Help Stabilize Blood Sugar

Legumes are a smart choice for individuals managing diabetes or pre-diabetes symptoms because they are known to have a low glycemic index. 

5. Nutrient-Dense

Legumes are loaded with key nutrients like potassium, folate, magnesium, and iron, which support energy, cognition, and blood pressure regulation. 

6. Keep You Fuller Longer

Thanks to their high fiber and protein content, legumes help keep you fuller longer, which make them an excellent choice for those watching portion sizes or snacking habits. 

On the Menu: Fresh, Flavorful, and Legume-Forward

Our culinary team has embraced the versatility of legumes with a seasonal selection of dishes designed to delight the palate and support well-being. 

This summer, residents can look forward to vibrant, legume forward favorites such as: 

• Black-eyed pea salad: Southern-inspired black-eyed peas served with crisp bell peppers and onions in a light, house vinaigrette

• Black-eyed Pea Salad: Southern-inspired black-eyed peas served with crisp bell peppers and onions in a light, house vinaigrette
  
  
• Roasted Corn and Black Bean Medley: Southwestern-inspired roasted sweet corn paired with black beans, red onion, and cilantro

• Quinoa and Kale Bean Blend: A healthy blende of quinoa, kale, and beans for a nutrient-rich grain bowl

• Five Bean Salad: Colorful medley with chickpeas, kidney beans, black beans, cannellini beans, and green beans tossed in a zesty dressing

• White Bean Vegetable Salad: Protein-packed cannellini beans tossed with cucumbers, cherry tomatoes and fresh herbs

• Lentil and Diced Vegetable Salad: Earthy lentils combined with carrots, celery, and bell peppers in a light, lemon dressing

Bring a Taste of The Bristal to Your Kitchen

Another of our popular, seasonal sides, our Garlic Parmesan White Beans are simple to prepare at home and a perfect accompaniment for a summer-inspired, protein-packed, nutritious meal. Here's how to make it:

Ingredients: 

• 1 cup cannellini beans, drained

• 1/2 cup cherry tomatoes, diced

• 2 tsp garlic, minced

• 2 tsp olive oil

• 1/3 tsp cumin

• 1/4 cup parmesan cheese

• 2 tsp lemon juice

• Pinch of black pepper

• 1 Tbs fresh parsley, chopped

  
  
  

Directions:

• Heat oil in a large skillet. Add garlic and sauté for 1 minute. 

• Add beans and enough water to cover the beans. Add tomatoes, black pepper, and cumin, an cook for approximately 10 minutes on medium heat. 

• Remove from heat. Stir in lemon juice and parmesan cheese. Top with parsley. Serves 2.

Where Wellness Meets Flavor

At The Bristal communities, every dish we serve reflects our commitment to both culinary excellence and resident wellness. Our menus are thoughtfully crafted to appeal to a wide range of tastes and dietary needs, says Registered Dietitian Alaina Hoschke, who was recently featured in a U.S. News & World Report for her expert insights on senior dining. 

This summer's legume-forward approach is just one example of how we blend flavor, nutrition, care, and preference - ensuring that every bite supports a vibrant and full life. At The Bristal, we know mealtime is about more than food. It's how we make connections, how we feel confident, and how we feel at home. 

Images used in the article are for illustration purposes only.