September Issue 107
www.thenewsyneighbour.com
By Kathryn Hartwell
Now that summer is over and soon to be a
distant memory, September is the month to mentally prepare for our long, dreary
and maybe cold winter. I’m thinking, perhaps, because we had the rainiest
summer since I can remember in a long time, we may be in for a nasty winter
this year – only time will tell. There is nothing more fabulous and fantastic
to do when it’s cold outside but to stay inside and try out some new healthy
comfort food. I really have never done much cooking with lentils, and they look
so boring and uninteresting, but hey; nothing ventured, nothing gained.
Everyone can benefit from eating lentils; they are high in fibre and complex
carbohydrates, while low in fat and calories. They are naturally
gluten-free and their exceptionally low glycemic index (low GI) values and
resistant starch content make them suitable for a diabetic diet.
Fibre
Just 100 grams of green lentils
(uncooked) packs in a whole day’s worth of the fibre you need!
High intake of fibre is associated with lower
blood cholesterol levels and protection against developing colon cancer and
Type 2 diabetes.
Potassium
Just 100 grams of split red lentils
(uncooked) has more potassium than a large banana!
Potassium can counteract the damaging effect of
sodium and has been shown to lower blood pressure.
Foliate
Out of all plant-based foods, lentils contain
the most foliate! A type of B-vitamin, foliate helps support red blood cell
formation and proper nerve functions. In addition, this water-soluble vitamin
may help prevent anemia and protect against developing heart disease, cancer,
and dementia. Protein
A serving of lentils contains more protein than
a serving of yogurt! A ¾ cup serving of lentils provides about 13 grams of
protein. With such high protein content, lentils are regarded as a meat
alternative in Canada’s Food Guide!
Iron
Just 100 grams of lentils provides 50% of your
daily iron needs! Iron plays an integral role in the formation of hemoglobin in
blood and myoglobin in muscles, both of which carry oxygen to the cells. That’s
why fatigue and tiredness are usually the first symptoms people notice when
they are low in iron. Average adult women require double the daily amount of
iron than men. For vegetarians, getting enough iron is particularly
challenging.
Manganese
Just 100 grams of red lentils provides 100% of
your daily manganese needs! This mineral is stored mainly in our bones and in
major organs including the liver, kidney, and pancreas. Manganese plays a role
in maintaining normal blood sugar level, and helps protect against free-radical
damage.
Lentils are superstars and easy to prepare;
just rinse, boil, and season. No soaking required.
Autumn Red Lentil Soup
1 cup dry red lentils, rinsed and drained
¼ cup dried pot barley
5 cups beef broth
260 g lean ground beef
½ cup onion, chopped
2 carrots, chopped
2 celery stalks, chopped
1 cup corn, canned or frozen
2 cloves garlic, minced
28 oz can tomatoes, chopped with juice
½ tsp salt
½ tsp pepper
1 bay leaf
Combine lentils, barley and beef broth in a
large stock pot. Bring mixture to a boil, reduce heat and simmer covered for 30
minutes. In a non-stick skillet, sauté beef and onions over medium-high heat,
breaking up with spoon until beef is no longer pink, about five minutes. Add to
stockpot along with the remaining ingredients. Bring to a boil, reduce heat and
simmer covered 20 to 30 minutes, or until vegetables are tender, stirring
occasionally. Remove bay leaf before serving.
Cheddar Lentil Snackies
½ cup margarine
1 cup all-purpose flour
1 cup rice
crisp cereal
¾ cup cheddar
cheese, grated
¾ cup split
red lentils, puréed*
1 egg, beaten
Preheat oven to 375°F. In a bowl, cut margarine
into flour until mixture resembles coarse oatmeal. Stir in cereal, cheese and
lentil purée. Add egg, mix well. Mold 1 tbsp amounts into finger shapes. Place
on an ungreased backing sheets two inches apart. Bake for 15 minutes or until
golden. Remove from oven and serve.
*Lentil Purée - Place cooked or rinsed
& drained canned lentils into a food processor. For every 1 cup lentils,
add ¼ cup water. Blend to make a smooth purée with a consistency like canned
pumpkin. If needed, add additional water 1 tbsp at a time.
Kathryn Hartwell
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