What are Lentils?

Dried Red Lentils
Photo by Jules,
Wikimedia Commons

As a vegetarian, I'm often asked, "So, what do you actually eat?"

Usually my response includes a list of what I've eaten recently such as chickpeas, lentils and whole grain pasta. Lentils almost always make the list because I absolutely love them. Not surprisingly, I am usually faced with a blank stare.

When a friend recently told me her only experience with lentils was watching her friend's pet ferret use them as bedding in a playpen, I knew it was time to write a post about my favorite protein-packed food.

Lentil Nutritional Information
I usually start my response with something like, "Well, they look like a tiny flat bean. But, they're a legume." Lentils come in several colorful varieties including brown, green and red.

This whole food provides a great source of protein, B vitamins, magnesium, iron and folate. Lentils can help lower cholesterol and regulate blood-sugar levels. Plus lentils are nearly fat-free and low in calories. One cup of cooked lentils contains just 229 calories, according to the World's Healthiest Foods.



Boil green lentils to soften.
Photo by Alvimann,
Morguefile.com

Cooking with Lentils
I use lentils in everything. They thicken soups and stews, mash into a fabulous meatloaf or burger-like structure and toss well in a salad. I've even found a brownie recipe using lentils that I'm dying to try.

Next time you want to try a meatless meal, use cooked lentils in lieu of ground beef. The tiny little legumes tend to take on the flavor of other foods in the dish, making them a filling way to bulk up any recipe.

Until Next Time,
Choose Healthy!
Angela

High Protein Foods: Pass the Peas, Please!

As a vegetarian, I'm always looking for high-protein foods. This week I stumbled upon a protein-packed food that costs less than $1.00 per pound -- dried peas.

You can imagine my surprise when I checked the nutritional listing on the back of the bag. Just 1/4 cup of peas contains 11 grams of protein. WOW!

Craving Peas

Dried split peas contain 11 grams of protein per 1/4 cup.
Photo by Jeltovski, Morguefile.com

After watching an episode of Chef Ramsay's Kitchen Nightmares, and eyeing a homemade pea soup, I had to make some myself.

Although I didn't have enough fresh peas on hand to make the soup, it turned out delicious and surprisingly filling with the dried peas. Thank you, protein!

Simple Recipe
I partially followed the soup recipe on the bag by simmering 1 pound of peas with 8 cups of water. Once the peas softened, I blended the mix with my stick blender, then added salt and pepper.

I know most recipes include sauteed onions, carrots and celery, but I wanted a clean, crisp pea flavor. And, it turned out delicious.

To make the soup a meal I added fresh toasted croutons to the top of my bowl. After chopping a dry whole wheat roll and drizzling it with olive oil, I toasted the bread cubes in the oven for 15 minutes at 425 degrees. They turned out crisp, flavorful and worked as a perfect compliment to the soup.

Do you have a favorite pea soup recipe, add in, topper or trick to share? Let me know. I'll be using dried peas a lot more in the future.

Until Next Time!

Choose Healthy,
Angela

Lovin' Limes

Try baking with fresh limes.
Photo by Hotblack, Morguefile.com

One of my favorite summertime flavors is lime. So, what's the first lime-flavored treat that comes to mind? For me, it's always key lime pie.

The tangy, creamy, cool pie somehow melts away the heat, humidity and better part of an afternoon. It isn't a quick pie to make when you're working from scratch.

My local grocery store had limes on sale 12/$1 and I just couldn't resist grabbing a few. Since I didn't have the time or patience to whip up a pie, I had to search for a new use for those limes.

I stumbled across a lime shortbread cookie recipe at the Land O' Lakes website that looked easy and tasty. I whipped up a batch in no time (using unbleached rice flour) and they were fabulous! Since I can't eat healthy all the time, this was a nice little homemade treat.

Next time I'm going to try substituting powdered stevia for the ultra-bad-for-me powdered sugar. What are you favorite lime recipes? I'd love to learn a healthier, yet sweet, lime concoction for the future.

Until Next Time!

Choose Healthy,
Angela

###

Fabulous Farmer's Market Finds in May

Farmer's Market
Photo by Acrylicartist, Morguefile.com

Think it's too early to visit your local farmer's market? Think again! Sure the home-grown watermelons aren't ripe yet, and it's too early for fresh carrots, but lots of other whole foods goodies are ready to go.

My local midwestern market has plenty of hydroponic tomatoes, asparagus and leaf lettuce. The honey vendors are out in full force. And the egg and meat farmers have their local products for sale too.

My local farmer's market has grown in leaps and bounds over the last few years. Whether it's the chilly start of market season or the fall wrap-up, craft vendors abound. From dried flowers and wood crafts to jewelry artisans and painters, there's always something to look at even if your favorite produce isn't in season.

And of course, the bakeries make decadent appearances all season long. To keep your sweet tooth happy and your healthy eating plan in place, opt for items made with whole wheat flour, raw honey, farm-fresh eggs and local milk.

Until next time,

Choose Healthy!

Angela
Whole Foods Living