PEAS
Peas (Pisum sativum) and beans (genus Phaseolus). These two members of the subfamily
Papilionoidea are a staple in the diet of many humans because of their high nutritional value.
Beans and peas are high protein, vitamin-rich foods that are easily prepared.
Although both beans and peas come in a variety of shapes and colors,
the different kinds are usually the result of a single species of bean or pea
that has been developed experimentally.

PULSES
The edible seeds of beans or peas are referred to as pulses,
and many species are native to the tropics.
Most are only distantly related to the common beans and peas that are produced commercially in temperate regions.
A majordeterrent to development of certain varieties is
the lack of research to establish proper growing conditions and factors affecting production.
For example, the Bambara groundnut (genus Voandzeia) of Africa is considered to be a harder,
more disease-resistant species than the peanut
but was neglected as a food crop for many years. Most tropical regions have similar examples
of unexploited pulses that could be important sources of protein and vitamins.
Dry beans and peas (legumes) can count either as a meat alternate

or as a starchy vegetable (they should not be double counted in the same menu).
These foods are good sources of protein and other nutrients
provided by the meatgroup, such as iron and zinc,
and have long been recommended as inexpensive alter-nates to meat.
Dry beans and peas are also high in carbohydrate and are good sources of vitamins, minerals, and dietary fiber.
To increase use of these nutrient-dense foods,
the Food Guide Pyramid suggests including dry beans and peas as
a vegetable selection several times a week, instead of considering them only as meat alternates.



BEANS
Beans are low in fat and loaded with nutrients, and we'd probably eat
more of them if they weren't also loaded with flatulence-producing enzymes.
There are ways to enjoy beans without having to forego social appointments,
however. One is to change the water from time to time while you're soaking or
cooking the beans. Pouring off the water helps gets rid of the indigestible
complex sugars that create gas in your intestine. It also helps to cook the
beans thoroughly, until they can be easily mashed with a fork. Most bean
aficionados prefer dried beans, but canned beans are also available. These
don't need to be cooked, but they tend to be saltier and less flavorful than
reconstituted dried beans. Dry beans are those that are harvested dry and ripe.
Dry edible beans are used for human food. They are an excellent source of protein,
fiber and energy.
Dry edible beans are legumes because they enrich the soil with nitrogen,
which is important for growing healthy crops and maintaining soil quality.
New World explorer Christopher Columbus found beans in Cuba during the 16th century
and took them back to Europe, where they were considered to be a special treat.
Once described as the "poor man's meal", the bean plays a critical role in
feeding today's world. With the exception of meat products, dry beans have the highest
source of protein available. Beans also have more fiber than any other unprocessed food.
They are low in sodium and fat and high in calcium, phosphorus, potassium, thiamine and niacin.
They help reduce blood cholesterol levels and their low amounts of sodium
and fat help protect against heart disease.




POPCORN
It's hard to believe a snack food that tastes so good can actually be good for you!
There's no doubt popcorn is a perfectly sensible snack to fit into any meal/fitness plan.
Popcorn contains fiber, providing roughage the body needs in the daily diet.
Popcorn is low in calories -- only 31-55 calories in one cup of unbuttered, and when lightly buttered,
one cup still only has 133 calories. Popcorn has no artificial additives or preservatives, and is sugar-free.
Popcorn contains energy-producing carbohydrates. Popcorn is ideal for between meal snacking since
it satisfies and doesn't spoil an appetite. Popcorn inspires creativity.While there's no doubt hot
buttered popcorn is pleasing to any palate, popcorn also can be enjoyed when combined with seasonings,
spices and other foods like raisins, fruit and cheese providing a nutritious, delicious snack.
Popcorn's ability to pop lies in the fact that the kernels contain a small amount of water stored
in a circle of soft starch inside the hard outer casing. When heated, the water expands, creating pressure within,
until eventually the casing gives way, and the kernels explode and pop, allowing the water to escape as steam,
turning the kernels inside out.



SUNFLOWERSEED
The Republic of South Africa covers an area of 122,3 million hectares
and has a total population of 49 million people. It is a country of contrasts:
abundant rain followed by severe droughts and extreme temperatures.
Varying climatic zones and topography enable the production of almost any kind of crop,
enabling the country to be self sufficient in a vast variety of agricultural products.
With an estimated 6 million people dependent on the land for a livelihood, agriculture
constitutes one of the key industries in South Africa's economy. The sunflower is still
considered a commercially valuable plant. The leaves are used as fodder, the flowers
yield a yellow dye, and the seeds provide oil and food. The plant now is cultivated in Egypt,
India, Ukraine, England, and other parts of Europe for its seeds: their sweet, yellow oil is
considered to be as good as olive or almond oil for table use. The oil is also used in soap,
paints, and stock and poultry feed. The seeds may be eaten dried or roasted or they may be ground
to make bread or a coffee like beverage.