Lentils, Legumes and Fiber!

Legumes & Lentils Healthy Fiber Recipe

Low fat and heart-healthy legumes are one of the best plant-based protein sources and they are packed full of vitamins, minerals and fiber!  The American diet is short on fiber and yet it is inexpensive and easy to add to your daily diet in the form of legumes.

Dietary Fiber Benefits

The dietary benefits of legumes are many.  Lentils and other legumes are  one of the best sources of cholesterol-lowering soluble fiber. Lentils are loaded with antioxidants, protein, vitamins and minerals, especially iron. This Curried Lentil recipe has two legumes in it: lentils and chick peas. It is good for you and fast to make, hence the name:

Hurry Curry

This dish is similar to a traditional Indian Dahl Lentil Curry.

1 Tbs. olive oil
1 medium onion-sliced
1 (14 oz. ) can diced tomatoes
1 Tbs. fresh grated ginger
1 tsp. cumin
1 tsp. coriander
pinch red pepper flakes
1 tsp. curry powder
2 cups water
¾ cup lentils
1 (14 oz) can chickpeas
1 (10 oz.) box frozen spinach-thawed
2 carrots-diced

1. In large sauce pot heat oil until hot.  Add onions.  Cook for 2 minutes
2. Add next 5 ingredients.  Cook for half an hour.
3. In separate sauce pot put 2 cans water and lentils.  Cook for one half hour on medium heat.
4. Wash and drain peas.  Thaw, squeeze and drain spinach
5. Combine tomato mixture, lentil mixture, carrots peas and spinach.  Return to a boil and simmer 10 more minutes.

Fun, Fast & Healthy Brunch

As Seen On TV – Fun, Fast & Healthy Brunch

Now We’re Cooking, the fun, fast and healthy cooking show was taped live at the Central Market in downtown York, PA last week. We had a great time making this brunch that is perfect for holidays.

Healthy Brunch Recipes

These healthy brunch recipes are perfect for any occasion. You can do most of the prep a day ahead of time and just finish things off the day of your party.

The Mediterranean Brunch Casserole recipe was featured in an earlier post. Make your eggs and veggie mixture up a day ahead of time then pop it in the oven 45 minutes before brunch.

Fast Healthy Potato Pancakes

These yummy potato pancakes are healthier than the average potato pancake because of the added sweet potatoes and they can be thrown together really fast! You can make the mix and fry them up a day in advance then finish them in the oven the day of your brunch.

1 large baking potato 1 large sweet potato ¼ cup minced onion 1 tsp. fresh herbs of your choice 3 whole eggs ½ cup biscuit mix (preferably a whole wheat variety) salt and pepper ¼ cup olive oil

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1. Grate potatoes into bowl and add all other ingredients.
2. On a griddle heat the oil and sear pancakes on both sides.
3. Finish in oven on a baking stone for 15 minutes.

Fruit & Yogurt Sauce Recipe

This is a fast and healthy way to eat yogurt. Use it for your yogurt snacks too instead of buying the fruit-on-the-bottom varieties that are loaded with sugar. On the Now We’re Cooking TV show we layered 3 melons in a trifle bowl then poured the sauce over top for a dramatic presentation.

8 oz plain yogurt
4 oz. all fruit jam
1 orange
pinch nutmeg

1. Combine yogurt, jam, nutmeg, and zest the orange into the yogurt mixture.
2. Section the orange and just before service add to the yogurt sauce.

Tomatoes = Lycopene, Salsa Healthy Snack

Eat Tomatoes Get Lycopene Health Benefits!

Tomatoes are high in lycopene. The anti-oxidant lycopene gives tomatoes their ruby red color and also gives those that eat them improved health.

Studies have shown that anti-oxidants prevent the “bad” cholesterol from forming in our blood. Lycopene is one of the best nutritional anti-oxidants you can consume naturally. Found in fresh tomatoes, it is even more potent in the many concentrated processed tomato products found in your grocery store.

Tomato & Lycopene Benefits

The benefits of tomatoes, tomato products and lycopene have been well studied and documented. Diets high in lycopene have been found to:

• Reduce the risk of heart disease*
• Reduced the risk of some cancers**
• Reduce the risk of macular degeneration disease***

We cannot naturally produce lycopene, therefore we can only get lycopene from our diet. Foods high in tomatoes and/or tomato products will give you the benefits of lycopene.

Tomato Salsa – Healthy Snack

Salsa that is made from scratch with no added sugars is a healthy snack. I love this burnt tomato salsa. The natural sugars caramelize under the broiler and add a nice touch of sweetness.

Burnt Tomato Salsa

This burnt tomato salsa can also be made by caramelizing your tomatoes on the grill.

2 pkg. cherry or grape tomatoes 1 tsp. extra virgin olive oil ½ cup diced red onion 2 Tb. red wine vinegar ¼ tsp. salt ¼ tsp. black pepper 6 basil leaves-thinly sliced

1. Wash and dry tomatoes.
2. Cut in half toss in olive oil.
3. Place onto broiler-safe sheet pan cut-side down.
4. With broiler on its highest setting, broil tomatoes on the topmost shelf until the skin burns. Watch closely!!
5. Cool tomatoes for 10 minutes and combine with all other ingredients including cooking liquid.

This salsa is great served warm with steak, chicken or fish as well as chilled with tortilla chips or cut veggies.

*Lenore Kohlmeirer, professor of nutrition and epidemiology at the University of North Carolina
** Dr Edward Giovannucci at Harvard Medical School
***Mares-Perlman JA et al., 1995