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
Breakfast Fast Food
Fast food breakfasts can be killers. According to our dietitian, some egg and sausage biscuit meals contain as many as 600 calories and 40 grams of fat! An English muffin with egg and Canadian bacon, although not "lite", is clearly a better option. It has about 385 calories and 20 grams of fat. In either case, try for balance in the rest of your day and week. Include plenty of fruit, vegetables and physical activity.


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Recipe
Almond Butter & Millet Shortbread Cookies
Category: Gluten-Free
Description: These cookies can also be made with any of your favorite nut butter!
Basic grain in Africa and Asia, millet fits perfectly in your diet. Rich in fibres and minerals, this tasty flour is easy to cook and digest. Substitute 1/4 cup millet flour to the same amount of plain flour for your baking (cookies, pancakes, breads, etc). Another great alternative to gluten!
Some health benefits of millet flour are:
Rich in magnesium
Helps your nervous and immune system to work well. Provides healthy bones and teeth.
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Helps to better fight infections.
Source of antioxidants
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