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Beans, peas, lentils, and other legumes are a good - Where There Is No Doctor - A village health care handbook - Page 164
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Where There Is No Doctor 2011 117
4. Beans, peas, lentils, and other legumes are a good
cheap source of protein. If allowed to sprout before cooking
and eating, they are higher in vitamins. Baby food can be
made from beans by cooking them well, and then straining
them through a sieve, or by peeling off their skins, and
mashing them.
Beans, peas, and other legumes are not only a low-cost
form of protein. Growing these crops makes the soil richer
so that other crops will grow better afterwards. For this
reason, crop rotation and mixed crops are a good idea
(see p. w13).
5. Dark green leafy vegetables have some iron, a lot of
vitamin A, and some protein. The leaves of sweet potatoes,
beans and peas, pumpkins and squash, and baobab are
especially nutritious. They can be dried, powdered, and
mixed with babies’ gruel.
Note: Light green vegetables like cabbage and lettuce have less
nutritional value. It is better to grow ones with dark colored leaves.
6. Cassava (manioc) leaves contain 7 times as much protein
and more vitamins than the root. If eaten together with the root,
they add food value—at no additional cost. The young leaves
are best.
7. Lime soaked maize (corn). When soaked in lime (cal)
before cooking, as is the custom in much of Latin America,
maize is richer in calcium. Soaking in lime also allows more
of the vitamins (niacin) and protein to be used by the body.
8. Rice, wheat, and other grains are more nutritious if their
outer skins are not removed during milling. Moderately milled rice
and whole wheat contain more proteins, vitamins, and minerals
than the white, over milled product.
NOTE: The protein in wheat, rice, maize, and other grains can be better
used by the body when they are eaten with beans or lentils.
9. Cook vegetables, rice, and other foods in little
water. And do not overcook. This way fewer vitamins and
proteins are lost. Be sure to drink the leftover water, or use it
for soups or in other foods.
10. Many wild fruits and berries are rich in vitamin C
as well as natural sugars. They provide extra vitamins
and energy. (Be careful not to eat berries or fruit that are
poisonous.)
11. Cooking in iron pots or putting a piece of old iron or
horseshoe in the pan when cooking beans and other foods
adds iron to food and helps prevent anemia. More iron will be
available if you also add tomatoes.
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