7lovejohnson-lentils

Why Lentils are my favorite bean…

Make lentils a healthy part of your regular diet. Did you know that lentils can reduce inflammation in the body while also  providing you with a steady stream of energy? Lentils are a great choice for individuals suffering from Diabetes or Rheumatoid Arthritis. Lentils also provide you with enough nutrition to satisfy your daily recommended amount of Folate, Vitamin B, Iron and minerals such as Phosphorous and Manganese. Lentils are easy to prepare and compliment any dinner menu. Here’s everything you need to know about heart-healthy lentils:

 

Lentils, Broccoli, Red Onions, Treos Peppers & Spices

Protein- One of the biggest benefits you get from adding lentils to your diet is a low-fat source of protein. Many meat sources of protein, such as steak or hamburger, are high in saturated fat, which can compromise many areas of your health. Lentils do not contain saturated fat and have less than 1 g of total fat. Your body needs protein to sustain muscle mass and promote healthy functioning of all your internal systems. One cup of cooked lentils contains about 18 g of protein.

Fiber- Lentils are a healthy way to increase your intake of fiber. Lentils contain soluble and insoluble fiber, which may improve your digestive health, help you reduce your cholesterol levels and keep your blood sugar stable. Adding lentils to soup, stew and casseroles is a simple way to increase your fiber intake while eating foods you already enjoy. One cup of cooked lentils supplies about 15 g of fiber.

Minerals- One of the most notable minerals in lentils is iron. You need iron to promote the healthy formation of red blood cells in your body. One cup of cooked lentils supplies you with over 6 mg of iron. A cup of lentils also provides 38 mg of calcium, which supports the health of your bones and your teeth. Lentils are a good source of potassium for heart health and magnesium for healthy muscles. Small amounts of zinc, selenium and copper are also present in cooked lentils.

Vitamins- Folate is the most prevalent vitamin present in a serving of lentils. You need this important B vitamin, also called folic acid, for healthy DNA, and it may also help prevent certain birth defects. One cup of lentils provides 358 mcg of the 400 mcg you need each day. Lentils contain several other vitamins that benefit your health, including vitamin C for your immune system and vitamin K, which helps your body clot your blood in the case of injury…. Also Lentils stimulate cancer preventing enzymes and can help lower harmful estrogen levels.                                              

Lentil Family

7lovejohnson-black-lentils

Black Beluga

Lentils Black beluga lentils take about 15-20 minutes to prepare. These beans are great to sprinkle over salads and add taste and texture to side dishes. Black beluga lentils are small, black and round in appearance. They’re stuffed with healthy minerals and energizing B vitamins.  

Brown and Green Lentils

You can find both brown and green lentils at just about any grocery store. Both brown and green lentils take between 15 to 25 minutes to cook, and they pair well in soups, casseroles and stuffing. These pantry staples should never be overcooked to avoid becoming mushy.  

Yellow Lentils

Cook yellow lentils for about 20 minutes. Yellow lentils have a mild flavor and are used to make breads in countries like India and Pakistan. These lentils are very healthy and inexpensive in price. Look for yellow lentils at health food stores.

Red Lentils 
Red Lentils are often used in Middle Eastern cooking. Red lentils only take about 10-15 minutes to prepare and you can find theselentils at grocery stores nationwide. Red lentils are pink in color and turn gold when cooked. Eat them in stews or serve them over rice for a healthy, vitamin-packed meal.

Puy Green Lentils
These small, speckled green lentils are great for salads and soups. They’re slightly peppery and hold their shape well when cooked. Puy green lentils take about 20 minutes to cook. These lentils are also known as French or Italian lentils.

Macachiados Lentils
7lovejohnson-brothMacachiados are large, yellow lentils from Mexico. Due to their size, they take much longer to prepare than other lentils.  Macachiados take 34 to 45 minutes to cook, and work best in stews, soups and chili.

Warnings:• Do not eat undercooked lentils. Undercooked lentils (crunchy lentils) contain phytic acid which makes it hard for your body to digest and absorb minerals. Undercooked lentils may cause gastric distress.• Do not consume lentils if you suffer from Gout or kidney problems. Lentils contain purines (naturally occurring crystalline compounds that can be broken down into uric acid) which can make gout or kidney problems worse.

by Seven Love Johnson

7LoveJohnson, Seven Lovaste': Executive Creative Director; Organic Positive Living Wellness Sage