Lentils Nutrition Benefits

Light and small are two words appropriate for  describing the appearance of lentils, but looks can be deceiving. These lens-shaped legumes are one of the true ‘heavyweights’ when in comes to nutrition powerhouses. Lentils are especially appropriate to add to your diet during the Lenten season, when some individuals restrict meat consumption.

Within the legume family, lentils are one of the highest in protein content. They are excellent/good sources of the following nutrients, vitamins and minerals: iron, calcium, magnesium, phytochemicals and folate (an important B-vitamin, especially for women in child-bearing years, that helps the body manufacture blood cells).

ALL legumes are very high in dietary fiber and lentils are no exception, packing 4 to 10 grams of fiber per 1/2 cup (depending upon type, size, cooking method). Remember, the American Dietetic Association recommends that healthy adults consume approximately 25-35 grams of fiber daily.

Lentils are among the most ancient of legumes as well. You can find a broader variety of this legume throughout Europe, the Middle East, India and Africa. Sold in a huge variety of colors –black, green, yellow, orange — and flavors, lentils offer versatility for home cooks as a nearly fat-free meat substitute and guilt-free budget-stretcher side dish. In the United States, red, brown and green lentils are the most common.

Their quick-cook applications make them perfect for health-conscious cooks in modern times. and lentils fit perfectly in Lenten meals. Unlike dried beans, lentils need not be soaked in water for hours. In fact, they cook in 20-30 minutes. In addition, cooked lentils will last up to three days when kept covered in the refrigerator.

Use lentils in soups, add them to other vegetables and casserole mixtures or serve them cold in salads. Brown and green lentils hold their shape when cooked, while red lentils work best in puree, soups and stews where a soft texture is desired.

Once you discover their ease of preparation and healthful attributes, you will understand the popularity of lentils far beyond the Lenten season. Follow these basics in the care and cooking of lentils.

• Lentils are simple to prepare. Sort, remove any debris. Then rinse and boil 15-20 minutes. There is no need to soak lentils. Also, do not add salt to lentils while cooking because this can make them tough.
• Storing lentils is simple. They keep indefinitely in a cool, dry place. After long storage, the color may fade slightly, but the taste shouldn’t be noticeably altered.

Snacks part 2: Best low calorie snacks

Now that we have taken a look at the best low calorie dairy snacks, it’s time to move on to part 2: Best low calorie crunchy snacks. Let’s review the basic criteria for a ‘healthy’ snack? Keep the following in mind when choosing your snacks:

• Offer between 100 and 200 calories
• Are fat-controlled (unless it’s heart-healthy unsaturated fat), providing 0 g trans fats and 3 g saturated fat or less per serving
• Are relatively low in sodium; strive to limit the sodium in your low-calorie snacks to 400 mg or less
• Are nutrient-rich: a good food source of protein, dietary fiber and/or key vitamin and minerals (such as iron, vitamins A, C or calcium)
• Offer a little something extra: are available in calorie-controlled portions, contain no high-fructose corn syrup and little added sugar; are gluten or lactose-free, have added omega-3 fatty acids, etc…

These snacks are all about convenience – they are widely available and take no preparation time/work. Another benefit of these snacks is that they are all healthy for a vegetarian/vegan.

Snacks: Top 3 low-calorie crunchy picks

Crispy snacks: Best pick

• Popcorn, Indiana Sea Salt Chip’ins: ‘Popcorn’ chips are the hottest new snacks in the chip aisle. They are made with simple, all natural ingredients: corn, sunflower oil, and sea salt. They are ‘popped’ instead of baked and have an extra crispy texture. These crunchy snacks are whole-grain based and gluten-free. They come in a variety of other flavors, such as Classic BBQ and White Cheddar. A 1-oz. serving of the Sea Salt Chip’ins provides 120 calories, 2.5 g fat, 0 g saturated/trans fats, 22 g carbohydrates, 2 g protein, 1 g dietary fiber and 230 mg sodium. For an extra nutrition boost, make a homemade salsa for dipping with diced tomato, red onion, jalapeno or Serrano pepper, lime juice, chopped cilantro and a dash of pepper, sea salt and cumin (optional) to taste.

Nutty snacks: Top choice

• Blue Diamond Oven Roasted Almonds: These oven roasted almond snacks come in many flavors, sweet flavors, such as butter toffee and cinnamon brown sugar and savory flavors, such as plain and sea salt. Nuts, in general, make for healthy snacks. A 1-oz. serving of the sea salt oven roasted almonds provides 170 calories, 15 g fat (only 1 g saturated fat), 5 g carbohydrates, 6 g protein, 3 g dietary fiber and 135 mg sodium. In addition to being naturally (nearly) sugar-free, these almond snacks are nutrient-rich. One serving is a good/excellent source of vitamin E, riboflavin (B2), phosphorus, copper, magnesium and manganese.

Protein-rich vegan snacks: Nutrition beyond compare

• Steamed or boiled soybeans (in the pod) with sea salt: this snack only takes a small amount of preparation. You’ll need 1/4 lb. fresh soybeans or 4 ounces frozen (bagged); Kosher or sea salt and rice crackers (these make a nice accompaniment). In a pot of boiling water, add the soybeans and cook until they are bright green (about 5 minutes). Drain and refresh in cold water. Sprinkle with salt and serve with a couple of rice crackers. A 1-cup serving of prepared soybeans (without salt or crackers) provides 189 calories, 8 g fat (only 1 g saturated), 16 g carbohydrates, a whopping 17 g of protein and 8 g dietary fiber (roughly 1/3 of your daily requirement) and 7 mg sodium (naturally occurring). Soybeans are nutrition superstars. In addition to being an excellent source of omega-3 fatty acids, they are high in iron, magnesium, copper, manganese, zinc, potassium, folate, vitamins C, K and others…you can’t go wrong with soybeans as snacks are rarely this naturally nutritious!

Tips for Eating Meatless ~ Tofu and Soy Crumbles

One important step towards eating healthier and watching your calories is to eat one meatless meal per week. What to do? It’s easy. I enjoy eating meatless meals because it keeps my diet varied versus boring and stale. Here one tip I use myself that will get you started!

Try tofu and soy crumbles.

These are mild-tasting and absorb the seasonings and flavor of whatever you cook them with. Perfect for tacos or spaghetti as a meat replacement.

While tofu can be an acquired taste for some, it comes in many varieties and flavors, and can be grilled, sautéed, scrambled…even fried or stir-fried. Tofu comes in firm and soft textures (soft is a great protein addition to smoothies) and is often used as an ingredient. I bought an all-tofu decadent chocolate cake from a gourmet bakery. It was completely all natural and vegan. Guess what? My non-vegetarian, hates health food brother in law didn’t know the difference! They used silken tofu in the cake, and yes, it can be that good.

A meat-lover wouldn’t even know the difference, with soy crumbles that is. They used to be packaged as a grain-like product that needed to be re-hydrated to take form.

“Now, frozen, bagged, re-hydrated soy crumbles (textured vegetable protein) can be found in the frozen food section and poured into your favorite spaghetti sauce or chili recipe.”