Recipe: French Lentil Salad…

 

 

 

 

 

 

Ingredients…

  • 1&1/2 cup dried lentils (brown or green)
  • 5 thyme sprigs
  • 5 rosemary sprigs
  • 2 bay leaves
  • ¼ cup red wine vinegar
  • 3 tablespoons of olive oil
  • 1 tablespoon Dijon mustard
  • 2 teaspoons honey
  • 1 lemon (zested and juiced)
  • Salt and pepper
  • 2 shallots (halved and sliced lengthwise)
  • 2 minced garlic cloves
  • 3 medium carrots (thinly sliced)
  • 1 small radicchio thinly sliced
  • 1 large bunch of parsley finely chopped
  • 1 teaspoon chopped dill
  • 1 teaspoon chopped tarragon leaves

 

Directions…

  • Sort through the lentils for small pebbles, tie the thyme, rosemary and bay leaves together. After cooking they can be easily removed and discarded.
  • Add lentils and tied herbs to a pot and add water 2 inches above lentils. Bring to a boil, reduce flame and cook for 20 minutes. Discard water and tied herbs. Rinse lentils under cold water, set on a flat surface with a towel, allow lentils to dry.
  • In a separate bowl-prepare vinaigrette–combine vinegar, mustard, olive oil, thyme leaves, half lemon juice, 1 teaspoon salt, 2 teaspoons pepper (whisk). Add shallots and garlic -mix well.
  • Stir in carrots, radicchio, and lentils and coat well. Add parsley, dill, tarragon, and half the lemon zest.
  • Mix and add olive oil, salt, pepper, lemon zest to taste
  • Refrigerate, serve cool-can last up to 4 days. Flavor improves with time.

Snacking…

When trying to maintain a healthy weight, some people find it helpful if they are aware of the amount of nutritionally dense, as opposed to empty, calories they are consuming. Snacks can be challenging. If calorie counting makes you more comfortable, a healthy snack should be at least 200 to 250 calories and should be looked upon as a small meal with a combination of carbs, fats and protein.

Below are some suggestions you may find helpful:

  • 20 cherries + 10 pecan halves
  • 2 slices of Munster or Swiss + 2 peaches
  • 15 almonds + a large slice of watermelon
  • 2 tablespoons of peanut butter + a cup of blueberries
  • 35 pistachios + 20 strawberries

Remember eating should be a pleasure and you should never eat a food that you do not care for just because of its health claims. There are always alternatives.

When Cooking is Better Than Raw…

The process of cooking certain vegetables can make important nutrients more accessible and in turn make them easier to absorb by the body. Here are a few.

  • Spinach– contains a high amount of oxalic acid. Oxalic acid can hinder the absorption of calcium and iron. The process of cooking can break down this acid and make the nutrients more accessible.
  • Asparagus– a study in The Journal of Molecular Sciences reported that cooking asparagus raised the availability of cancer fighting antioxidants by at least 16%.
  • Mushrooms– The Department of Agriculture’s nutrient data base reported that cooking mushrooms doubled the amount of potassium, niacin, zinc and magnesium availability. Cooking may also destroy any toxins that may be present.
  • Carrots– According to a study reported by the Journal of Food Chemistry, cooking carrots increases the release of the carotenoids (orange pigment). This pigment is important, especially in children, for eye health.
  • Tomatoes– Lycopene is important for heart health as well as for urinary tract health. Cooking tomatoes increases the release of this phytochemical by 35%.

Avocado, Sweet Potato, White Bean (non-dairy) Cream Soup…

 

 

 

 

 

 

Ingredients:                                                                                    

  • ½ soft avocado
  • ¾ cup frozen peas
  • 1 (15 oz.) can cannellini beans
  • 1 med. sweet potato
  • 1 red pepper
  • 3 cups vegetable stock
  • ¾ cup frozen corn
  • 1 Macintosh apple (remove core and stem-leave skin)
  • 2 tablespoons pure maple syrup
  • Salt
  • Pepper
  • Parsley flakes
  • Basil flakes

 

Directions:

  • Cut up and steam red pepper and sweet potatoes (with skin) until soft
  • In a blender place the avocado, peas, ½ can cannellini beans, apple, vegetable stock + steamed red pepper and sweet potato
  • Add all blended ingredients to a pot as well as the other half of the beans, corn, salt, pepper, parsley, basil, and maple syrup.
  • Medium flame, stir and serve hot.