Dry peas, lentils, beans, and chickpeas—known as pulses—are among the world’s most ancient commodities. Archeologists have discovered peas in caves in what is present day Thailand that date back more than 11,000 years. The royal Egyptian tombs contained lentils, which were meant to sustain the dead on their journey to the afterlife. In the Christian Bible, Esau sold his birthright for a pottage of lentils. And, in Italy, the names for peas (Pisum sp.), lentils (Lens culinaris), and chickpeas (Cicer arietinum) found their way into the names of the prominent Roman families of Piso, Lentulus, and Cicero.According to Italian writer and academic Umberto Eco, it may even be true that peas, beans, and lentils actually saved Western Civilization During the Early Middle Ages (476 to 1000 AD). It is well documented that the introduction of pulses into crop rotation practices resulted not only in increased farm productivity, but also in improved protein content and a more diverse and nutritional diet for the populace. The development is credited with saving generations of people from malnutrition and helping facilitate the repopulation of Europe after the Black Plague pandemic of the late 1340s.For hundreds of years, the people of northern Italy have enjoyed their own New Year’s tradition called Capo d’Anno (literally “head of the year”) in which lentils. Symbolizing coins, are eaten to ensure good fortune for the year ahead. Consuming these “coins” is thought to make wealth and prosperity part of one’s blood and being. Eating lentils, rather than more exotic or expensive foods, is also considered an act of humility to both heaven and society, and a means for averting the sin of pride. Over time, the United States has seen much of its own rich tradition of eating pulses replaced by a preference for fast food and microwavable meals. Fortunately, Americans are starting to rediscover these overlooked ingredients. Nutritionists have, for example, begun pointing to the pulse rich diets of the Mediterranean as one possible route to improved health. The media, meanwhile, is increasingly touting the benefits of the nutritional attributes and phytochemicals found in pulses. Recent research shows that the antioxidants, flavonoids, plant estrogens, vitamins, minerals, protein, and fiber in pulses can help prevent, and may even contribute to, the reversal of many major chronic diseases. Add these health benefits to their delicious flavor and incredible culinary versatility and it is little wonder that Americans are once again finding a place for peas, lentils, and chickpeas in their diets and on their dining room tables. See Appendix C for a collection of sample formulations.

Fruits and vegetables are important components of a healthy and balanced diet, and they offer numerous advantages for human health. Here are some of the benefits of consuming fruits and vegetables: Nutrient-Dense: Fruits and vegetables are packed with essential vitamins, minerals, and other nutrients that are important for overall health and wellbeing. They are also low in calories and high in fiber, which makes them ideal for weight management. Reduced Risk of Chronic Diseases: Consumption of fruits and vegetables is linked to reduced risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer. The antioxidants, phytochemicals. And other compounds present in fruits and vegetables help protect against oxidative damage and inflammation, which are underlying causes of many chronic diseases. Improved Digestive Health: Fruits and vegetables are rich in fiber, which promotes regular bowel movements and helps maintain a healthy digestive system. They also contain prebiotics, which are beneficial for the growth of good bacteria in the gut. Better Skin Health: The vitamins, minerals, and antioxidants present in fruits and vegetables are essential for healthy skin. They help protect against sun damage, improve skin texture and appearance, and promote collagen production. Boosted Immune System: Fruits and vegetables are rich in vitamin C, which helps strengthen the immune system and fight off infections. They also contain other nutrients that support immune function, such as vitamin A, vitamin E, and zinc. Overall, consuming a variety of fruits and vegetables is crucial for maintaining good health and reducing the risk of chronic diseases. Experts recommend including at least five servings of fruits and vegetables per day in your diet. Fruits are usually sweet and contain seeds, while vegetables are generally savory and can be leaves, roots, stems, or even flowers. Fruits and vegetables are rich in essential nutrients such as vitamins, minerals, fiber, and antioxidants. Eating a variety of fruits and vegetables can help reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer. Fresh, frozen, and canned fruits and vegetables all offer nutritional benefits, but it's important to watch for added sugars, salt, and preservatives in canned and frozen varieties. It's recommended that adults eat at least 2 cups of fruits and 2.5 cups of vegetables per day, but more is even better. Children should aim for at least 1 to 1.5 cups of fruits and 1 to 2 cups of vegetables per day, depending on age and sex. Eating a variety of colorful fruits and vegetables can help ensure you're getting a range of essential nutrients. Dark green, leafy vegetables like spinach and kale are particularly rich in nutrients, as are brightly colored fruits and vegetables like berries, oranges, carrots, and sweet potatoes.

Dairy products are a rich source of calcium, which is essential for strong bones and teeth. They also provide other nutrients, such as protein, vitamin D, and vitamin B12. Some people may have difficulty digesting lactose, a sugar found in milk. This is known as lactose intolerance. However, lactose-free dairy products are available for those who are lactose intolerant. Dairy products can be high in saturated fat, which can contribute to heart disease if consumed in excess. Low-fat and fat-free dairy products are available as a healthier alternative. Dairy products can be part of a healthy diet when consumed in moderation and as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Some dairy products, such as yogurt and kefir, contain beneficial bacteria known as probiotics, which can promote digestive health and boost the immune system. Dairy products can be consumed in a variety of ways, such as as a beverage (such as milk), as a cooking ingredient (such as cheese), or as a snack (such as yogurt). It's important to choose dairy products that are low in added sugars and to consume them as part of a balanced diet that includes a variety of foods from all food groups. Overall, dairy products can be a nutritious and tasty addition to a healthy diet, but it's important to choose low-fat and low-sugar options and to consume them in moderation. Calcium: Dairy products are a rich source of calcium, a mineral that is essential for strong bones and teeth. Adequate calcium intake during childhood and adolescence can help build strong bones and may reduce the risk of osteoporosis later in life. Protein: Dairy products are also a good source of high-quality protein, which is important for building and repairing tissues in the body. Vitamins and minerals: Dairy products contain several other important vitamins and minerals, such as vitamin D, vitamin B12, phosphorus, and potassium. Weight management: Research has shown that consuming dairy products as part of a calorie-controlled diet may help with weight management and may reduce the risk of obesity.

Herbs are the leaves of certain plants, while spices are the seeds, berries, bark, or roots of plants. Herbs and spices have been used for thousands of years in cooking and medicine, and many cultures around the world have their own unique blends of herbs and spices. Herbs and spices are a great way to add flavor to food without adding extra calories or sodium. Some herbs and spices have health benefits, such as anti-inflammatory properties, antioxidant properties, and the ability to lower blood sugar and cholesterol levels. Popular herbs include basil, oregano, thyme, and parsley, while popular spices include cinnamon, cumin, ginger, and turmeric. Herbs and spices can be used fresh or dried, and can be added to dishes during cooking or used as a seasoning after cooking. When using dried herbs and spices, it's important to store them in a cool, dry place to maintain their flavor and potency. Overall, herbs and spices are a great way to add flavor and nutritional benefits to food, and can be used in a variety of ways to suit individual tastes and preferences.