Tag Archives: fiber

Black Lentil Soup

26 Nov

Compared to their traditional counterparts black lentils are tiny spherical black legumes also known as beluga lentils because they look like caviar. Due to their smaller size they cook quicker and make a great side dish, salad addition, or soup. I like this soup because the spices make it a warming dish, great for chilly winter weather.

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Ingredients

1 cup Black Lentils

1-1 inch piece of fresh Ginger, peeled and thinly sliced, plus 2 Tbs minced

3 Tbs Unsalted Butter

1 medium Onion, diced

2 cloves Garlic, minced

1/2 Tsp ground Coriander

1/2 Tsp ground Cumin

1/4 Tsp Cayenne Pepper

1/4 Tsp Gram Masala

2 quarts Low Sodium Chicken Stock

1 cup Crushed Tomatoes

Salt to taste

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Method

1. In a medium pot cover lentils and sliced ginger with 1 inch of water. Bring to a boil and cook over medium heat until lentils soften, about 10 minutes.

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2. Drain lentils and set aside, discard sliced ginger.

3. Melt 3 tablespoons of butter in the pot. Add onion, garlic, and minced ginger. Cook over medium heat until softened, about 8 minutes.

4. Reduce heat to low and add spices, cook stirring, until fragrant about 4 minutes.

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5. Add stock, tomatoes, and lentils bring to a boil over high heat. Reduce heat and simmer until lentils soften further and soup has thickened, about 1 hour. Season with salt portion in to bowls and serve.

 

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Considerations

  • Make this soup vegan buy using vegetable stock and olive oil or coconut oil instead of butter.
  • Top soup with avocado, which adds richness to the final product.
  • Add chopped kale or spinach just before serving.

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Snack Time

9 Jul

Snack time is as important as breakfast, lunch, and dinner. Snacks are something to keep you satisfied until your next meal. The composition of your snack is important because you want to avoid low blood sugar and feeling hungry. For example eating an apple and 1 oz of almonds is a good snack. It has carbohydrates to maintain blood sugar levels plus fat, protein, and fiber for satiation.

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Another great option for a snack is fruit/vegetable juice and chia seeds. The juice provides the carbohydrate and the chia seeds provide healthy fats, protein and fiber. You can also add avocado to vegetable juice, in stead of chia seeds for fat and fiber. Or to make this snack more hearty/satisfying try adding protein powder. Because it is a snack I would only add 10-15 gms of protein.

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One of my favorite snacks when I’m craving something sweet is non-fat cottage cheese sprinkled with pistachios and drizzled with honey. Again there is the combination of carbohydrate, fat, and protein. This snack will satisfy your sweet tooth so you don’t reach for the cookies.

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Bran Muffins

4 Jun

Bran muffins sound healthy and are seemingly harmless, though many commercially prepared versions are loaded with fat and refined sugar. I found this recipe that did not have too much fat or sugar. It is one of my favorite muffin recipes.

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Ingredients

1/4 cup Dark Brown Sugar (could use honey)

1-1/2 cups Crushed Bran Flakes

1 tsp Cinnamon

1-1/2 cups Whole Wheat Flour

1-1/2 tsp Baking Powder

1-1/2 tsp Baking Soda

1/2 tsp Salt

2 eggs

1-1/2 cups Chilled Applesauce

1/2 cup Non-fat Plain Greek Yogurt

1 tsp Vanilla Extract

(You can also add 1/2 cup unsweetened dried fruit and/or chopped nuts)

Method

1. Preheat oven to 400°F, line muffin tins with paper cups, and crush cereal.

2. In a medium mixing bowl add brown sugar, crushed cereal, cinnamon, flour, baking powder, baking soda, salt, and combine.

3. In another mixing bowl combine eggs, chilled applesauce, yogurt, and vanilla.

4. Add the wet mixture to the dry ingredients. Mix until everything is moistened, use as few strokes as possible. (If you are adding fruit or nuts now is the time to add them)

5. Spoon batter in to muffin cups, 2/3 full. Let stand for 10 minutes. This step ensures your muffins will be moist.

6. Bake for 15-20 minutes or until golden brown.

I like to enjoy these with almond or peanut butter spread on top.

Nutrition Information

Serving 1 Muffin

Calories 77

Total Fat 1 gm

Saturated Fat 0.2 gm

Cholesterol 21 mg

Sodium 99 mg

Carbohydrate 17 gm

Fiber 3 gm

Sugar 5 gm

Protein 3 gm

*Nutrition information is for plain muffins that have no additions. Adding fruit or nuts will change the nutritional values.