Cereals and legumes are important sources of carbohydrates, protein, and fiber. Cereals like rice, wheat, maize, and sorghum are grains high in carbohydrates and protein. Legumes which include beans, peas, and lentils are also versatile, nutritious foods that are high in protein and fiber while being low in fat. The document provides nutritional information about specific cereals like rice, wheat, and maize as well as legumes like beans, peas, and lentils. It asks questions about using cereals to make bread, dishes with cereals, preparing beans, recipes with peas, and increasing intake of lentils.

1. CEREALS AND LEGUMES FPB GASTRONOMÍA – 2011 Teacher: Alejandra Pintos

2. What is a cereal? Cereals are all members of the grass family Examples include rice, wheat, maize and sorghum They are grown for their seeds (grains) which are high in carbohydrates and protein The water content of the grains is low compared to other vegetables

3. RICE High carbohidrate food 85% carbohidrate 7% fat 8% protein Protein quality higher than wheat or corn

4. WHEAT Good source of energy Whole wheat flour - Refined wheat flour 69.4% carbohydrates 73.9% carbohydrates 12.1% protein 11.0% protein 2.7% minerals 0.9% fat 1.9% fibre 0.6% minerals 1.7% fat 0.3% fibre

5. MAIZE Third most important cereal in the world Originary from Mexico and Central America Good source of carbohydrates 66.2% carbohydrates 3.6% proteins 2.7% minerals 1.5% fats 0.5% fibre

6. OAT Rich in dietary fiber Source of healthy fats Excellent for your heart Lowers cholesterol

7. What are legumes? Legumes are a class of vegetables that includes beans, peas and lentils They are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.

8. BEANS Good source of fiber Vitamin B (brain, nerve cells, skin, digestive system) Calcium (bones, teeth, muscles) Potassium (blood pressure) Folate (a Vitamin B – heart, against cancer)

9. PEAS Lower in calcium and phosphorus than beans Similar levels of protein and carbohydrates Good source of protein, B vitamins, magnesium, phosphorus, manganese, iron, and potassium

10. LENTILS Very rich in protein (about 26%), folic acid, and dietary fiber Very high in Vitamin C and the B vitamins Contain eight of the essential amino acids Iron, zinc, and calcium ( a good source of vitamin C with the lentils increases the iron absorption)

11. What cereals can we use to make bread?

12. What kind of dishes can we prepare with cereals?

13. How can we prepare beans?

14. Do you know a recipe with peas?

15. How can we increase the intake of lentil?