Recipes from: Healthy Starts Here!
Spicy Red Lentil Soup
Lentils are extremely high in disease lowering antioxidants. Factor in the garlic and onions plus the tomatoes and beta carotene rich apricots, and then throw in the power of turmeric to reduce your chances of developing Alzheimer’s, and you have a bowl of soup that is a powerhouse. If you forget where the remote is tonight, have another bowl.
4 cloves garlic
1 tsp (5 mL) cracked black pepper
1 tsp (5 mL) turmeric
1 tsp (5 mL) ground cumin
1 tsp (5 mL) cinnamon
¼ tsp (1 mL) ground allspice
1 cup (250 mL) dry red lentils
2 tbsp (30 mL) canola oil
1 tsp (5 mL) fresh grated ginger
1 cup (250 mL) chopped celery, approx. 3 stalks
One – 28 fl oz (796 mL) can diced tomatoes
4 cups (1 L) lower sodium chicken of vegetable broth
1 cup (250 mL) cold water
8 dried apricots, coarsely chopped
- Mince garlic and set aside.
- Mix together cracked black pepper, turmeric, cumin, cinnamon, and allspice in a small bowl and set aside.
- Place dried lentils into a wire or mesh strainer and rinse under cold water. Set aside to drain.
- Heat a large pot over medium heat. Add oil and onions. Sauté for 5 minutes or until golden brown.
- Add garlic, ginger, and the spice mixture. Sauté for 1 minute.
- Add tomatoes, broth, water, rinsed lentils, and apricots.
- Bring to the boil, cover, reduce heat to simmer and cook for 35-40 minutes stirring occasionally. Serve. Can be made up to two days in advance and stored in the fridge.
Makes 8 cups Each serving is equal to 2 cups (500 mL) One serving contains: 249 calories, 3.3 g total fat, 0.4 g sat fat, 0 g trans fat, 465 mg sodium, 42.9 g carbs, 8 g fibre, 15.2 g sugar, 15 g protein
Diabetes Food Choice Values Per Serving: 2 ½ carbohydrates, 1 meat and alternative
Arugula with Roasted Beets and Goat Cheese
This upscale trendy salad is a winner in both the taste and nutrition categories. Beets are rich in antioxidants that reduce levels of homocysteine, which is an amino acid that may cause damage to your blood vessels.
Beets aren’t considered a spring vegetable but local beets are wintered and are still available in most grocery stores till the end of March.
8 cups (2 L) baby arugula or One – 142 g container
4 roasted beets (roasting beets gives them a sweeter richer flavour than boiling)
2 oz (50 g) goat cheese, at room temperature, I really like Woolwich’s Fig Goat cheese, try for a different flavour profile.
2 tbsp (30 mL) balsamic vinegar
1 tbsp + 1 tsp (20 mL) extra virgin olive oil
2 tsp (10 mL) grainy Dijon mustard
2 tsp (10 mL) honey
1 large shallot, minced
- Roast the beets the night before. Place washed whole beets in an 8×8-inch(2L) metal pan lined with foil or parchment paper and roast in a preheated oven at 350°F (180°C) for 1-2 hours or until soft. This will be totally related to the size of the beets and how soft you want them. I like my beets on the firmer side. When the beets are cooked, cool, place in a covered container and refrigerate overnight.
- On serving day: Place arugula in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place in a salad spinner and spin or pat dry. Place in a large bowl. Set aside.
- Peel beets and cut each into thin slices. Unless you want to have purple fingers wear rubber gloves for this little dye your hands exercise. Set aside.
- Make dressing: whisk together the balsamic vinegar, oil, Dijon and honey in a small bowl. Add shallots. Mix together well. Reserve 2 tsp (10 mL). Pour the rest of the dressing over the arugula and toss well.
- Divide the arugula equally between four plates. Top each with ¼ of the sliced beets, using your fingers pinch off equal amounts of goat cheese and top the salad with it. Drizzle each salad with the reserved salad dressing. Serve.
Makes four servings One serving contains: 162 Calories, 8.5 g Total fat, 3.1 g Sat Fat, 0 g Trans Fat, 354 mg Sodium, 15.7 g Carbs, 2 g Fiber, 11.0 g Sugars, 6 g Protein
Diabetes Food Choice Values Per Serving: 1 Carbohydrate, ½ Meat and Alternative, ½ Fat