Zen-tai Nutrition Tip

THE LOVELY LENTIL

After a short break, the Zen-tai Newsletter is back on track to keep you motivated, healthy and informed!

Lentils (aka. dal or daal) are part of the legume family (along with peas, peanuts, beans). They come in a rainbow of colours - black, red, brown, yellow, green, white - and can vary in size.

They are popular in Mediterranean, Middle East, and Indian cooking.

Makoto Trotter, B.Sc. N.D.

Naturopathic Doctor

The lentil superstar legume has the following fantastic nutritional properties:

PROTEIN: Every ONE cup of cooked lentils contains EIGHTEEN grams of protein!
FIBRE: 16 grams of fiber per 1 cup cooked lentils; normalized digestive disorders and reduces risk of bowel cancer and heart disease
MAGNESIUM: relaxes blood vessels, and can lower blood pressure
IRON: essential for production of hemoglobin, the protein that transports oxygen in your blood to your tissues
FOLATE: reduces blood homocysteine levels; homocysteine is a major risk factor for heart disease and stroke
NORMALIZES BLOOD SUGARS, LOWERS CHOLESTEROL, REDUCES RISK OF HEART DISEASE

And to boot, lentils are major bang for their buck! They are one of the cheapest, healthiest forms of protein...Not to mention, good for the planet, recession-friendly, and vegetarian.

Below is a delicious dairy/gluten/egg-free recipe for red lentil dal (from the Whole Life Nutrition Cookbook):

RED LENTIL DAL

Dal is an Indian stew made with lentils and spices which is usually served over rice. It is very easy to make and portions can be frozen for later use.

Serves 6 to 8

2 tablespoons virgin coconut oil or extra virgin olive oil

1 ½ teaspoons black mustard seeds

1 ½ teaspoons cumin seeds

1 large onion, diced

3 cloves garlic, crushed

2 teaspoons turmeric

2 teaspoons ground cumin

¼ teaspoon cayenne pepper, or to taste

2 large carrots, peeled and diced

2 medium red potatoes, cubed

2 ½ cups red lentils, rinsed and drained

6 cups water

1 can coconut milk

2 cups chopped tomatoes or one 14-ounce can diced tomatoes

2 teaspoons sea slat or Herbamare, or to taste

1. In a large 8-quart pot heat olive oil over medium heat, then add cumin seeds and black mustard seeds. Sauté until they begin to pop. Quickly add onions and garlic and sauté until soft, about 5 minutes.

2. Add turmeric, ground cumin, cayenne, carrots, and potatoes, sauté a few minutes more.

3. Add red lentils, water, coconut milk and chopped tomatoes. Stir well. Bring to a boil, then let simmer, covered, for about 45 minutes. Add salt to taste and serve.

Bon Appetit!!

In health,