Wednesday, October 21, 2009

Seeing Red instead of Brown

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat.

The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out.

Try Red Lentils in any of your recipes! Red Lentils are more colorful than the brown and green varieties hence it is all that I use for cooking.

Any chef will tell you: the more colorful the food ~ the more it appeals to all your senses; especially our sense of sight. Brown foods mean they are dull and boring; many times brown foods are also associated with health food fanatics. Too often many of us believe we are eating healthy when we are not. Examples would be having brown rice it’s the best for you but most restaurants serve white rice which most of the nutrients are bleach out. Many people associate white is clean and fresh, plus it showcases other colors well. Next time you shop pick up a small bag of brown rice and mix it up with your large bag of white rice to get you a bit closer to being healthy. Take small steps for insuring a longer life for you and those you love.

For fun plus tomorrows healthy meal ~ try my own recipe and favorite:

Mediterranean Red Lentil Soup

1 cup dry red lentils

1 large onion

1 leek

1 Chicken breast with Bone

1 cup Chicken stock

2 garlic cloves

5 cups water

1 cup cooked rice

Seasoning: ½ teaspoon of each: allspice, smoky paprika, black pepper, cumin, coriander,

SERVES 4 cooking time 1hour 15 minutes to 2hours

Chopped onion into large bit size pieces, slice leek about ¼ thick (wash and clean in cold water after slicing) dice garlic cloves.

Caramelize onions in 5qt cooking pot with ½ teaspoon grey salt, and ¼ teaspoon white pepper.

Once onions are caramelized add All the following: lentils, leeks, garlic, spices, stock, & water in large 5 qt pot. Bring to boil and cook 15 minutes, stirring occasionally.

Turn heat down to medium add chicken breast and simmer for 30 minutes. Take breast out and slice/dice off bone, discard bone and add diced/slice meat back into pot. Add rice and cook all until mixture is thicken. About another 30 minutes.

Serve with pita bread, and black olive/tomato salad with goat cheese chunks.


Vanessa said...

YAY!! I love lentil soup and this recipe sounds sooo tasty! Thanks so much for posting.

A Thyme To Bee Comforted said...

Awesome post!! Thanks sooo much for posting!