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Lentils

Sugar and sweets are always fun, may it be breakfast, dessert or a quick snack. Naturally occurring sugars, like in fruits, is always healthy but other processed foods, could be made healthy with organic and healthy ingredients. Here the healthy ingredients we are talking about are “lentils”.

Lentil, an edible pulse is a high protein, high fiber member of legume family. Including lentils in our everyday diet has numerous health benefits as explained by Medical News Today, here:

  • Lentils are an excellent natural source of folate
  • One cup of lentils provides almost half your daily recommended intake of manganese
  • Evidence suggests that lentils protect heart health
  • Lentils are an easy to prepare and versatile ingredient
  • They are also a relatively low-cost ingredient

CAUTION: If one has kidney problems or gout, limit or avoid intake of purine-containing foods such as lentils.

Though lentils may seem bland and boring to some, but they are nutritional powerhouse and we can look for interesting ways to add them to our daily diet. Above all choosing to go organic is not just to support environment, but also to enjoy the natural and chemical free food.

Here’s one of the very interesting organic muffin recipe, a quick breakfast for those who live the hectic, on-the-go lifestyle. With lentils added, it makes a high protein and fiber recipe.

 

Organic Cinnamon Oatmeal Muffins With Lentils

Cinnamon oatmeal muffins

 

Serving(s): 12 | Prep Time: 15 minutes | Cook Time: 25 - 30 minutes

Ingredients

     ¼ cup organic dry red lentils

     1 cup organic all-purpose flour

     1 cup oats

     ½ cup organic brown sugar

     1 tbsp. baking powder

     ½ tbsp. baking soda

     1 tbsp. organic cinnamon

     ¼ tbsp. organic salt

     1 cup applesauce

     ¾ cup yogurt

     ¼ cup canola oil

     1 large egg

     ½ cup raisins or other organic dried fruit


For organic ingredients for the recipe, please click here or click the highlighted ingredient names.

Directions

  • Preheat the oven to 400°F (200°C). In a small saucepan, cover the red lentils with water by about an inch, and bring to a boil; simmer for 15-20 minutes, until the lentils are very soft. Drain well in a sieve and set aside.
  • In a large bowl, stir together the flour, oats, brown sugar, baking powder, baking soda, cinnamon and salt; set aside. In a medium bowl, stir together the applesauce, yogurt, oil and egg. Add to the dry ingredients along with the cooked lentils and stir until almost combined; add the raisins, stir just until blended.
  • Divide the batter among 12 paper-lined muffin cups, filling them. Bake for 25-30 minutes, or until golden and springy to the touch. Tilt them in their pans to help them cool.

Recipe adapted from: The Global Pulse Confederation (pulse.org)

To purchase Organic All-Purpose Flour , Organic Cinnamon , Organic Brown Sugar, Organic Salt , Organic Dried Fruit or any other organic food products, click here or visit www.vedicaorganics.com.

Organic Wheat Maida

The Health Benefits of Lentils

Lentils not only make for a hassle free complement to meals, they are also low in calories and high in nutrition. These easy to cook foods cater a nutty and earthy flavor that can make salads more exciting, soups heartier and serve as a major protein source on a vegetarian diet.

But these are not the only advantages of to adding lentils into the diet. In fact, there is a whole amalgam of health benefits that lentils can offer to people. Some of these can include the following:

Lower cholesterol:

Adding lentils into the diet can help lower blood cholesterol levels for the individual. This happens because lentils have high percentages of soluble fiber that can assist with the process.

Heart health:

It has been established by studies that high fiber foods like lentils can help with reducing the risk of heart disease and improving heart health. Lentils also contain generous supplies of magnesium and folate which are recognized as heart health boosters.

There is negligible fat content in lentils which also makes it a heart friendly food.

Digestive health:

Likewise the high fiber content in lentils is also beneficial for keeping the digestive tract healthy and functioning properly. Common gastrointestinal issues like constipation and IBS can be prevented by consuming enough fiber.

Excellent source of protein:

Lentils are dense sources of protein and make up for the bulk of protein content in a vegetarian diet. In fact, they provide one of the highest protein content from any plant based food. But since lentils do not contain all of the amino acids required by the body for complete synthesis of protein, it is recommended that they are combined with whole wheat bread or a grain like rice to add complete nutritional value to a meal.

In addition lentils also deliver various macronutrients like vitamin and minerals. When combined with their protein supplies, lentils are good for generating muscle mass as the process is based on protein stores for repair and growth.

Energy levels:

Also being sources of complex carbohydrates, the type that burn slowly and provide consistent energy, lentils cater steady power to the body.

Weight loss:

Although lentils are power houses of nutrients, yet they are low in their caloric count so can be believed to assist with effective weight loss. There is virtually no fat content in lentils and all their nutritional value comes from beneficial nutrients like protein, fiber, vitamins and minerals.

High iron content:

Another plus of including lentils into the diet is its high iron content. Iron is needed for optimum hemoglobin production and overall good health and statistics reveal that around 36% of the daily recommended iron value can be provided by including one cup/ 200 grams of lentils every day.

To choose from an assortment of lentils, check out suppliers like http://www.vedicaorganics.com/lentils to make your choice.

But while lentils do offer a multitude of benefits, individuals who suffer from kidney stones or certain other kidney disease should stay away from this food group. Or consult with their doctor regarding lentil consumption.

Eating a vegan diet, whether for dietary or spiritual choices, becomes an adventure for most who choose to follow such a path. The journey often surprises those who decide to eat a plant-based diet, as they find that foods to fit their dietary regimen, especially prepared with a variety of spices, can take on amazing new levels of pleasure.

As you continue to expand your personal menu, consider adding lentils as a regular part of your repertoire. These delightful tiny beans often make appearances in Indian foods, as well as Mediterranean dishes from Lebanon like Mujudarra.

Once you buy the right spices, you can buy lentils online to make your dishes. You will enjoy many health benefits as you explore all the recipes that your lentils and spices yield for you. All the while, you will stay true to your vegan diet while feeling full and delighting your taste buds.

Arhal Dal cooks quickly, is versatile and is simply always a good idea to keep on hand in your pantry. Also known as toor dal or red gram, it is yellow in color and sometimes comes split and skinned, relieved of its tan jacket, for easy preparation. With the right spices, a portion of rice and some vegetables on the side, you will have a quick, simple and delicious dish.

You probably already understand that Arhal Dal is teeming with health benefits, but here is a breakdown of some of the most important ways you can maintain or improve your health by eating these delicious pigeon peas.

  • Like most beans, Arhal Dal is rich in protein, thus relieving concern about this macronutrient as you remove animal products from your diet.
  • You can keep up with your potassium, magnesium and phosphorous intake for heart health by consuming Arhal Dal.
  • Arhal Dal is considered a perfect lentil due to its digestion relief-inducing properties.
  • These tiny beans pack a punch with fiber for slow-burning energy that helps keep blood sugar levels in check.
  • The high fiber content also creates satiety, leaving you less prone to snack and perhaps better able to reduce or maintain your weight.