In this week’s Cooking with the Moms podcast, we dish on legumes. If you’re not exactly sure what legumes are, you’re certainly not alone. In a recent consumer survey, when asked if they know the definition of “legume,” over half said, “yes, I know what it means.” But in reality only 40% were correct, making the percentage who “don’t know” much higher. Some of the incorrect answers were pretty funny though not entirely surprising:
- Body of water
– Grassy swampy area (AKA lagoon)
– Socks/Stockings (AKA leggings)
According to epicurious.com, legumes are any of thousands of plant species that have seed pods that split along both sides when ripe. Some of the more common legumes used for human consumption are beans, lentils, peanuts, peas, and soybeans. Others, such as clover and alfalfa, are used as animal fodder. When the seeds of a legume are dried, they’re referred to as pulses. High-protein legumes are a staple throughout the world.
The 2005 Dietary Guidelines for Americans recommend we all eat 4 ½ cups of vegetables a day – that’s a total of nine servings. As part of that recommendation, the Guidelines suggest that each week, we strive for three cups of legumes. To help you achieve that goal, we serve up two recipes in the show. The first is a recipe for Mexican Lasagna, featuring black beans, one of our favorite legumes. The second is our brand new Peanut Butter Power Cookie recipe. These cookies are packed with great nutrition thanks to the peanut butter, whole wheat flour, omega-3 eggs, and ground flaxseed that we use, and best of all, kids love them!
Peanut Butter Power Cookies
Makes 3 Dozen 2-inch Cookies
- 1 cup all-purpose flour
- 1 cup whole wheat flour
- 1/2 cup mini chocolate chips
- 1/4 cup ground flaxseed
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 ¼ cups granulated sugar
- 3/4 cup creamy peanut butter
- 2 large eggs
- 1/4 cup 1% milk
- 1/4 cup canola oil
- 2 teaspoons vanilla extract
- Preheat the oven to 350ºF. Lightly oil or coat two large baking sheets with nonstick cooking spray and set aside.
- Whisk together the all-purpose flour, whole wheat flour, chocolate chips, flaxseed, baking powder, baking soda, and salt in a bowl and set aside.
- Combine the sugar, peanut butter, eggs, milk, oil, and vanilla in a large bowl and beat on medium speed until well blended, about 2 minutes.
- At low speed, gradually beat in the flour mixture until just combined.
- Scoop the dough by slightly rounded tablespoons into 1 3/4-inch “blobs,” and place on the prepared baking sheets, about 2 inches apart. Bake about 15 minutes, or until the bottoms are golden brown. Cool for 5 minutes on the baking sheet before transferring to a wire rack and cool for 5 minutes before serving. Repeat with the remaining batter.