The easiest way to cook lentils is as follows: 1. Rinse the Lentils: Place the desired amount of lentils in a sieve and rinse them under cold water to remove any debris or dust. 2. Boil Water: In a pot, use about 3 cups of water for every 1 cup of lentils. Bring the water to a boil. 3. Add Lentils: Once the water is boiling, add the rinsed lentils to the pot. 4. Simmer: Reduce the heat to a simmer. Cook uncovered, stirring occasionally. The cooking time will depend on the type of lentils:

• Green or Brown Lentils: 20-30 minutes
• Red or Yellow Lentils: 15-20 minutes
• Black Beluga Lentils: 25-30 minutes
• French Green Lentils (Lentilles du Puy): 25-30 minutes

5. Check for Doneness: Lentils are done when they are tender but not mushy. You can taste a few to check. 6. Drain and Season: If there is any excess water, drain the lentils. Season with salt and any other desired spices or herbs. That’s it! Cooked lentils can be used in a variety of dishes, including soups, salads, stews, and as a protein-rich side dish.

Fun Facts

Lentils are a highly nutritious and healthy food, making them an excellent choice for a balanced diet. Here are some key points about their nutritional value and health benefits:

Nutritional Profile

1. Protein: Lentils are rich in protein, providing about 18 grams per cooked cup (198 grams). They are an excellent plant-based protein source, making them a staple in vegetarian and vegan diets. 2. Fiber: Lentils are high in dietary fiber, offering about 15.6 grams per cooked cup. This fiber includes both soluble and insoluble types, which are beneficial for digestive health and maintaining regular bowel movements. 3. Vitamins and Minerals: Folate (Vitamin B9): Lentils are particularly high in folate, with one cup providing about 90% of the daily recommended intake. Folate is crucial for DNA synthesis and repair, and it is especially important during pregnancy for fetal development. Iron: They provide a good amount of iron, which is essential for the formation of hemoglobin and preventing anemia. One cooked cup contains about 6.6 mg of iron. Magnesium: Lentils contain magnesium, which is important for muscle and nerve function, blood glucose control, and bone health. Potassium: They offer a substantial amount of potassium, which helps regulate fluid balance, muscle contractions, and nerve signals. Zinc: Lentils provide zinc, important for immune function, protein synthesis, and DNA synthesis. 4. Low in Fat: Lentils are low in fat, making them a heart-healthy food choice. They contain virtually no saturated fat.

Health Benefits

1. Heart Health: The high fiber, folate, and potassium content in lentils contribute to heart health. Fiber helps reduce blood cholesterol levels, which can lower the risk of heart disease. Potassium helps manage blood pressure, and folate helps prevent homocysteine buildup, reducing cardiovascular risk. 2. Digestive Health: The high fiber content promotes healthy digestion and prevents constipation. Fiber also acts as a prebiotic, feeding the beneficial bacteria in the gut. 3. Blood Sugar Control: Lentils have a low glycemic index, meaning they release energy slowly and help stabilize blood sugar levels. This makes them a good choice for people with diabetes or those managing their blood sugar. 4. Weight Management: High in protein and fiber, lentils can help promote a feeling of fullness and reduce overall calorie intake, which can be beneficial for weight management. 5. Nutrient Density: Lentils provide a wealth of nutrients without being calorie-dense, making them a nutritious option for overall health and wellness. 6. Antioxidant Properties: Lentils contain various bioactive compounds, including polyphenols, which have antioxidant properties. These compounds help combat oxidative stress and inflammation in the body. Incorporating lentils into your diet can offer numerous health benefits due to their rich nutritional profile. They are versatile and can be used in soups, stews, salads, and many other dishes, making it easy to enjoy their health benefits. Read more...

I received a comment today where someone said in all caps ” GET THE FLU AND EAT CHICKEN SOUP”. What’s interesting is I haven’t really been sick in about 14 years since going vegan. And the flu is a zoonotic disease. And vegans don’t get as sick it seems nearly as bad when they do. For example vegans are 73% less likely to get moderate to severe covid according to a scientific study. Here’s an alternative to chicken soup that’s much healthier for you and doesn’t involve needlessly harming and killing chickens. A healthy vegan soup for when you have the flu can be both soothing and nutritious. Here’s a recipe for a vegan “Flu-Fighting Soup” that is rich in vitamins, minerals, and immune-boosting ingredients:

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 sweet potato, peeled and diced
• 1 cup butternut squash, peeled and diced
• 1 teaspoon turmeric powder
• 1 teaspoon ginger powder (or 1 tablespoon fresh grated ginger)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 6 cups vegetable broth
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 cup kale or spinach, chopped
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh herbs (like parsley or cilantro) for garnish

Instructions:

1. Prepare the Ingredients: Wash and chop all the vegetables, and gather the spices. 2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for another minute until fragrant. 3. Add Vegetables and Spices: Add the carrots, celery, sweet potato, and butternut squash to the pot. Stir in the turmeric, ginger, cumin, and coriander, and cook for a couple of minutes to allow the spices to release their flavors. 4. Simmer: Pour in the vegetable broth and bring the soup to a boil. Reduce the heat and let it simmer for about 20-25 minutes, or until the vegetables are tender. 5. Add Chickpeas and Greens: Stir in the chickpeas and chopped kale or spinach. Let the soup cook for another 5 minutes until the greens are wilted. 6. Season and Serve: Add the lemon juice, and season with salt and pepper to taste. Serve the soup hot, garnished with fresh herbs.

Benefits:

Turmeric and Ginger: Both have anti-inflammatory properties and can help soothe symptoms. Vegetables: Rich in vitamins (like vitamin C from the kale) and minerals to support immune function. Chickpeas: Provide protein and fiber, helping to keep you full and energized. Hydration: The broth helps keep you hydrated, which is crucial when fighting off illness. This soup is not only nutritious but also comforting, helping to alleviate some of the symptoms of the flu and supporting your body’s immune system. Read more...

this wholesome carob cake has a brownie-like effect as its a bit more dense and gooey – one piece is satisfying and filling when you need something sweet, and all ingredients are simple healthy and nutritious

dry:

• 1 cup oat flour
• 1/2 cup whole grain flour (i use einkorn but spelt kamut ww etc all work)
• 1/2 cup carob powder
• 3/4 tsp baking soda
• 2 tbsp ground flax meal (golden if available)

wet:

• 1/3 cup unsweetened plain plant yogurt (i use cashew or soy)
• 2 mashed ripe medium size bananas / about 3/4 cup
• 5 pitted medjool dates
• 2 tsp apple cider vinegar
• 3/4 cup hot water

mix dry ingredients in a bowl and combine evenly – add wet ingredients to a blender (you can just add the bananas in chunks to the blender, or mash them first to check the amount but 2 medium size bananas makes about 3/4 cup) and blend well on a higher speed, its nice with some date bits though so you don’t need to blend too long – add the blended wet mix into the dry and with a large spoon mix it all up real good let the mix sit 5 to 10 minutes while oven preheats and you clean up, allowing the flax and oats to absorb some of the moisture – pour mix into a 9×9 baking dish and bake at 350 for 35 minutes – cool completely before cutting – makes 16 squares – refrigerate after the first 24 hours if there is still some left, or refrigerate as soon as they are cool – the consistency is more cakey at room temp and more brownie-like chilled super good if you slice a piece in the middle and stick some nut butter inside like a sandwich – skip the fancy frosting and just go with some almond or peanut butter – makes a healthy treat most any kid would love nutritionally, carob is high in fiber low in fat and has no caffeine – rich in calcium, potassium, iron, magnesium, b-vitamins, riboflavin and niacin, antioxidant polyphenols and prebiotics – its wonderful for digestion it is sweet and nutty on its own with a beautiful smell, and the effect of eating it is very calming – you feel satisfied, nourished, gently comforted and mellow 🙂

background:

growing up we ate whole food plant based and as young children we always had carob instead of cocoa or chocolate, as it had no caffeine and was very nutritious – we didn’t have chocolate until we were older and LOVED everything carob! carob cupcakes, cakes, candies, cookies, breads – it was a favorite for us and all the kids who ate at our house

historic note:

the wild carob / locust bean gum tree grows throughout the mediterranean and has been enjoyed by humans throughout the ages – also widely known as st. john’s bread as st. john the baptist, believed to be a vegetarian (a counter-culture figure of love kindness and compassion for the times) survived on the pods of the locust bean gum tree in the desert – in the early vegetarian communities like seventh day adventists, carob was widely used and enjoyed as a healthier alternative to chocolate (this was before organic cacao was available and cocoa options were pretty limited comparatively), especially for growing children due to its nutrition content – some of the earliest treats available in health food stores were carob since these stores were often run by christian communities who truly did offer a very warm welcoming and abundant array of healthy meat and dairy free alternatives in those early days where there were far less options

environmental note:

carob is far lower impact than cacao – its carbon footprint is significantly smaller, the trees grow well in arid conditions and produce a highly nutritious food, so as far as sustainability carob is a food from the future past that has much to offer to both human and environmental health – grab some and give it a try – if you’ve never had it you’re in for a treat photos show sandwich style, the cake after being refigerated (it gets more gooey), the cake just cooled and unrefrigerated, and the batter for reference – its good every way, even the batter 😉 Read more...

Ingredients

• 6 cups water
• 4 cups chopped green cabbage
• 1 cup sliced celery (about 2 large stalks)
• 1 cup sliced carrot (about 2 medium size)
• 1 cup chopped beet (about 1 medium or 2 smaller)
• 3/4 cup sliced mushrooms
• 1/2 cup diced red onion
• 1 bay leaf
• 1 tsp italian seasoning (or equal parts oregano, basil, marjoram, thyme, rosemary, sage)
• 1/2 tsp paprika
• 1/8 tsp black pepper
• bragg’s liquid aminos to taste (around 3 tbsp as a base)

Directions

wash beets carrots and celery well – cut ends off then chop into pieces around 1/4 inch thick, slice and dice the onion and mushrooms and chop up the cabbage while you bring the water to a boil add all the veggies and the bay leaf and bring to a boil again on high heat – lower heat to medium and cover, simmer for 15 minutes stirring occasionally, add the rest of the herbs and spices and stir again – cook another 10 minutes – add bragg’s, stir, cover, and let sit for 5 to 10 minutes to settle – remove the bay leaf when you find it 🙂 excellent served with millet, buckwheat or any other whole grain, plus lentils beans or tofu and a nice side salad – red cabbage can be used instead of green if you want to go super purple – it just makes a deep burgundy broth instead and has a more powerful flavor – show here served with a millet red lentil mix and a salad (this one features spring mix green pepper cucumber and avocado, topped with lemon juice braggs and dulse flakes) beets are excellent for growing young children too, so the black pepper can be omitted and less seasoning can be used overall for a milder version, mixing the soft sweet veggies with their favorite whole grains – as children in the 70’s and 80’s we were fed a well balanced whole food plant based / primarily macrobiotic diet of whole grains, plenty of raw and cooked vegetables, legumes fruit nuts and seeds, and simple dishes like these were our favorite!

a variation for a one pot meal

with buckwheat and lentils added

Ingredients

• 8 cups water
• 1 cup french green lentils
• 1 cup untoasted buckwheat groats
• 2 cups chopped beet
• 2 cups chopped cabbage
• 1 cup sliced carrot
• 1 cup sliced celery
• 1/2 cup diced onion
• 1/2 cup sliced shiitake mushrooms (or 1 cup white / cremini)
• 1 bay leaf
• 1 tsp italian seasoning
• 1/8 tsp black pepper
• bragg’s liquid aminos to taste

Directions

wash and chop all veggies, wash and rinse lentils and buckwheat and set aside, bring water to a boil, add lentils and buckwheat, then add all the veggies and spices, bring to a boil again on high heat then lower heat to medium, cover and simmer for 25 minutes, stirring occasionally – add a few tbsp of bragg’s at the end and stir well, remove from heat, then let sit covered for 5 minutes before enjoying Read more...

I just wanted to share this simple, base recipe real quick as I’m testing out posting to the site 🙂 I will come back and add the ingredients soon! For now they’re in the video and pictures. I love trying new cookie recipes. So, I’ll be sharing some other goodies I’ve and enjoy. It’s great to archive them here where there is no ads and I can share with others! Read more...

Ingredients

• One can of black beans
• 1/2 cup creamy peanut butter
• 1/2 cup maple syrup
• 1/4 cup almond flour
• 1/4 cup cocoa powder
• 1 and 1/2 tbsp unsweetened applesauce. I usually just blend a chopped p apple with some lemon
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 3/4 of a cup vegan chocolate chips, at least
• 1/3 cup chopped walnuts

Bake at 350 for 25 minutes. Let cool for an hour unless you like them really hot and gooey like I do. Just look at that gooey, magnificent chocolatey delicacy! Read more...