tag: protein

lentils

i love lentils by geninne

lentils. delicious, nutritious and oh, so colorful! lentils are extremely rich in fiber, folate, magnesium and lean protein. not only are they a great source for cholesterol-lowering fiber, but they also help in managing blood sugar disorders since their high fiber content prevents blood sugar levels from rising too quickly after a meal. they are also an excellent source of thiamine, vitamin b-6 and six important minerals. with 17 grams of lean protein in just one cup, 90% of our daily recommendation for folate and virtually no fat, lentils may just be the perfect addition to your meal!

how to cook: black and green lentils keep their shape better when cooked; red and yellow lentils cook faster and break down more. to cook, give them a thorough rinse and put in a pot with one part lentils to two parts water (you can also add in a chopped onion, bay leaf, garlic or carrot if you like!). bring to a boil, then simmer until tender 20-40 minutes (depending on variety). below are a few of my favorite lentil recipes, do you have any you would like to share?

a few favorite lentil recipes:

forgotten ingredients
 

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forgotten ingredients: chia seeds
 
have you ever heard of chia seeds? yes, they are the same seeds that grow on our friendly clay pets, but come to find out they pack immense health benefits! i found my first package while roaming the isles of a local farmers market a few years ago, and after inquiring about their health benefits, decided to give them a try. they have a very mild taste and so are an easy additive to just about any dish. i use them in breads, salads, baked goods, soups and smoothies. you can also use them as a thickening agent (for soups and sauces) by cooking them with a little water for just a few mintues.

*just one note- don’t eat the seeds that actually come with a chia pet! instead, head to your local health food store and buy them in bulk.

here are just a few of their power-house benefits:

- omega-3s: chia seeds are the richest plant source of omega-3s, containing more omega-3′s than salmon or flax seed.

- fiber: chia seeds are a rich source of both soluble and insoluble fiber, as a 25-gram portion contains 7 grams of fiber.

- minerals: chia offers a variety of minerals, including iron, potassium, calcium, phosphorus, zinc, manganese, molybdenum and magnesium, and also contain niacin and folic acid.

- protein: chia seeds contain 20% more protein than other grains or seeds (wheat has 14%) and the protein is of higher quality.

do you already use chia? share with us all the ways that you put in your diet!

picture via green-lemonade. resources: livestrong & wikipedia

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