Enjoy Beans Without Ditching Meat!
Join this virtual cooking workshops led by a Registered Dietitian, where you’ll:
- Overcome the fear of cooking beans and discover how to seamlessly incorporate them into your family meals without compromising taste or texture
- Save money and improve your health, whether you’re managing diabetes, high cholesterol, fatty liver, digestion issues, or simply want to boost your nutrition on a budget
- Streamline your meal prep by learning how to prepare delicious, nutrient-packed meals in under 30 minutes
Does this sound familiar?
You know that eating more plant-based protein could improve your health, but you didn’t grow up eating beans and feel unsure of where to start.
You’re worried that switching up your meals will compromise the taste you love, and you’re concerned picky eaters in your family won’t be on board.
You want healthier meals that everyone will enjoy, without the stress.
The evidence is Clear.
Plant-based protein, like beans and pulses, can help you:
Reduce Your Cholesterol
Incorporating up to 50g of plant-based protein daily could help reduce your LDL (bad) cholesterol by 5-10%, with up to 30% when including nuts, soluble fibre and plant sterols (1).
Improve Your Heart Health
Consuming at least 4 weekly servings of legumes can decrease your risk of heart disease, improve your blood sugar and contribute to significant weight loss (2-4).
Save on Groceries
Research shows that consuming more plant-based protein could save you $3,500 to $5,500 per year on groceries, depending on your shopping habits, with even more savings expected as food prices continue to rise (5-6).
Improve Your Diet Quality
Plant-based protein provides, on average, 8x more fibre, 2x more magnesium, up to 64x more folate, and 22x less fat when compared than meat, such as chicken or beef.
"What if I don't like beans or pulses?"
Honestly, I don’t think that’s true.
There are so many delicious ways to prepare beans and pulses—I’m sure you just haven’t found the right recipe yet!
From cookies and blended soups to dips, puddings, or even mixing them into ground meat, I’ll help you discover creative ways to incorporate beans and pulses into your go-to recipes, making them a tasty addition to your weekly meals and snacks.
In this workshop, I’ll teach you how to:
- Master Basic Prep Skills: Learn essential techniques to soak, cook, and store beans to maximize their nutrient content, simplify meal prep, and enhance digestion.
- Seamlessly Incorporate Beans & Pulses into Your Meals: Discover how to easily add beans to your favorite dishes, boosting nutrition without altering flavor or texture—making them family-friendly, even for picky eaters.
- Get Creative: I’ll show you how to adapt your existing recipes to include beans, transforming them into nutritious and satisfying meals that everyone will love.
- Explore Flexible and Easy Recipes: Leave with a variety of easy-to-follow, delicious recipes tailored to your family’s tastes, ensuring you’ll always have fresh ideas for cooking with beans.
Hey, I'm Cat!
Registered Dietitian & Certified Diabetes Educator
As a Dietitian with over 7 years of experience, I’ve helped hundreds of busy families like yours find simple, sustainable and enjoyable ways to cook more at home so they can achieve their healthy eating goals.
I’ll be honest— I used to dislike beans and pulses too. But once I got creative in the kitchen, they became a regular part of my meals. Even my picky, meat-loving partner is on board!
References
(1) Chiavaroli L, Nishi SK, Khan TA, et al. Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials. Prog Cardiovasc Dis. 2018;61(1):43-53. doi:10.1016/j.pcad.2018.05.004
(2) Viguiliouk E, Blanco Mejia S, Kendall CW, Sievenpiper JL. Can pulses play a role in improving cardiometabolic health? Evidence from systematic reviews and meta-analyses. Ann N Y Acad Sci. 2017;1392(1):43-57. doi:10.1111/nyas.13312
(3) Sievenpiper JL, Kendall CW, Esfahani A, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52(8):1479-1495. doi:10.1007/s00125-009-1395-7
(4) Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677
(5) Springmann M, Clark MA, Rayner M, Scarborough P, Webb P. The global and regional costs of healthy and sustainable dietary patterns: a modelling study [published correction appears in Lancet Planet Health. 2021 Dec;5(12):e861. doi: 10.1016/S2542-5196(21)00316-8]. Lancet Planet Health. 2021;5(11):e797-e807. doi:10.1016/S2542-5196(21)00251-5
(6) Agri-Food Analytics Lab. Canada’s Food Price Report 2024. https://cdn.dal.ca/content/dam/dalhousie/pdf/sites/agri-food/EN_CANADA’S%20FOOD%20PRICE%20REPORT%202024.pdf