Salads

 

 

Lisa's Easy Lentil Salad 

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Description:
Makes a great side dish or scooped onto organic tortilla chips as an appetizer.

Lentils have a very long association with mankind, as it is believed that these pulses have been included in human diet since Neolithic times. According to historians, lentil plants are among the first domesticated ones in the near East (countries of Western Asia between the Mediterranean Sea and Iran), which is believed to be the place of origin of these plants.

The color of lentils range from yellow, red and green to brown and black. Most varieties of white, red and yellow lentils are sold after removing their seed coat (decorticated forms).
Lentils are rich in protein, with over 25% of lentils nutritional value being protein. This makes lentils the most popular and inexpensive source for protein, especially for those, who cannot afford meat and for vegetarians. Apart from proteins, lentils have essential amino acids, dietary fiber, folate, other vitamins and minerals. 200 grams of cooked lentils contain 18 grams of protein, 40 grams of carbohydrates, 15 grams of dietary fiber, 4 grams of sugar and 138 grams of water. Calorie content in lentils is around 230 (for 200 grams of cooked lentils).


Ingredients:
1 can yellow lentils - rinsed well (or 2 cups of cooked lentils)
1 red pepper - chopped small
1 cup of dried currants
2 green onions - chopped small
Pinch of sugar or a dab of honey


Dressing

1/3 cup veg. oil
1/4 cup red wine vinegar
1 tsp Grey Poupon Mustard (or any good mustard)
1/2 tsp. cinnamon
1/2 tsp cumin
1 tsp curry powder
pinch of cloves
1 tsp lemon juice




Directions:
1. Make salad dressing by whisking together all ingredients.


2. Add all ingredients together along with dressing and allow to marinade for 12-24 hours, It will keep for 7 days.


3. Top with fresh black pepper! Serve!



Special Diet: Vegetarian, High Protein, High Fibre


Category: Salads

Submitted By: by Lisa Kilgour, RHN ~ www.eatmorerealfood.com



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Wellness Tip
VEGETARIAN DIETS AND IRON
Are you a vegetarian or mostly a vegetarian? Our registered dietitian recommends consuming plenty of iron-rich plant foods such as lentils, kidney beans, black beans, dark green leafy vegetables, dried fruit and whole grains. Iron-enriched products such as cereals and breads are also good sources. To enhance iron absorption, consume vitamin C-rich foods at the same time you eat iron-containing foods. These include strawberries, green peppers, tomatoes, broccoli and citrus fruits. By following these simple guidelines, most non-meat eaters will get enough iron.


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The people of the Middle East have consumed dates, as a part of their staple diet, since centuries, mainly owing to its high nutritional value. Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc. In fact, it is said that one date is a minimum of a balanced and healthy diet.
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