Food of the week …. LENTILS!

Here’s a fun fact: Lentils have more protein than all other plant-based sources except soybeans.

They’re also loaded with a variety of vitamins, minerals, fiber, and anti-inflammatory polyphenols.

Plus … they are linked with lower cholesterol, blood sugar, and blood pressure.

Another Bonus: unlike many other legumes, they don’t require you to soak them overnight before cooking, and they also have a short cooking time – about 20 minutes.

🥗You can toss cooked lentils into salads, wraps, scrambled eggs, soup, and more – they’re filling and comforting at the same time.

When was the last time you ate some lentils? 👇

REFERENCES:

www.healthline.com/nutrition/lentils#benefits

https://tools.myfooddata.com/nutrition-facts/172421/wt1/1

Mexican Lentil Soup

🇲🇽 This soup is easy to throw together and is loaded with flavor.

It also features this week’s food of the week – lentils! These tiny beans are a great source of plant-based protein.

TIMESAVER TIP: Look for pre-diced sweet potatoes in the produce section.

Mexican-Inspired Lentil Soup

(makes 8 servings)

  • 1 Tbsp olive oil
  • 1 small white onion, chopped
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 3 cloves garlic, minced
  • 8 cups (1.8 liters) chicken stock
  • 3 medium sweet potatoes, peeled and diced
  • 1 16-oz (450 grams) jar salsa verde
  • 2 cups (400 grams) lentils
  • ½ cup (80 grams) frozen corn
  • 1 4-oz (115 grams) can diced green chiles
  • 2 tsp chili powder
  • To taste: pink Himalayan salt and freshly ground black pepper
  • Optional toppings: grated cheese, diced avocado or lime juice

In a large soup pot over medium-high heat, add olive oil. When it’s hot, add the onion, celery, and carrots and saute for 5-6 minutes, until the onions start to soften. Add the garlic and saute for 30 seconds, stirring so it doesn’t burn. 

Add the rest of the ingredients and stir well, cooking until your soup begins to simmer. Cover and reduce the heat to medium-low and continue to cook for another 25-30 minutes, until the lentils and sweet potatoes are tender. Add more salt & pepper to taste.

Serve as-is or with your favorite toppings. 

Enjoy!! 

Shaline

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary Fresh Start Health Consultation with me today!

ABOUT ME

I’m a Certified Integrative Nutrition Health Coach, Clean Food blogger, esential oils advocate, and author. I received my training from the Institute for Integrative Nutrition, where I learned more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I help men and women create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals – bioindividuality. Learn more about my training and my unique approach to health coaching.

February Food Focus: Lentils

Happy February!

Let yourself be silently drawn by the stronger pull of what you really love.

-Rumi

 Comfort Food

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up.

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.

What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.

Food Focus: Lentils

Lentils, including peas, beans or legumes, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying,

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Recipe of the Month: Easy Beans and Greens

Prep time: 10 minutes

Cooking time: 10 minutes

Yield: 2-3 servings

Ingredients:

1 can black beans (Optional: pinto, red, kidney—your choice)

1 bunch collard greens (Optional: kale, spinach—your choice)

your favorite toppings, such as salsa, avocado or guacamole and sour cream

Directions:

1.   In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.

2.   Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.

3.   Wash and chop greens (you can use the stems, too) and add to boiling water. 

4.   Cook for 2-3 minutes until greens are bright green and tender. Drain off water.

5.   On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.

Namaste,

Shaline

#lentils #wholefoods #cleaneating #healthcoaching