1. Bring lentils, vegetable broth, and 4 cups water to a simmer in large pot. Skim away foam that rises to top. Reduce
heat to medium-low, cover, and simmer 5 minutes, stirring occasionally. 2. Add onion, celery, carrots, and garlic; simmer,
uncovered, 20 minutes. Add cilantro, curry powder, and cumin, and cook 20 minutes more, or until lentils are soft. Season
with salt and pepper, if desired, and stir in lemon juice.
Ivory Lentil Pancakes
Vegetarian Times Issue: March 1, 2009 p.54
Known as oothapams, these light, savory pancakes are served in place of bread in South India. They require
a little planning, because the rice and lentils need to be soaked overnight, and the batter needs at least six hours to ferment.
Urad dal, or ivory lentils, can be found in Indian markets and natural food stores.
ingredient list
Makes 8 pancakes
1 1/2 cups white basmati rice or long-grain white rice, rinsed and drained
1/2 cup urad dal (ivory lentils) or red lentils, rinsed and drained
1 tsp. salt
1/4 cup plain low-fatyogurt
1/4 tsp. baking soda
1 cup fresh or frozen peas
1small red onion, minced (1 cup)
3 jalapeño chiles, stemmed, seeded, and finely chopped
1/2 cup chopped cilantro
Melted coconut oil or ghee for greasing skillet
Directions
1. Combine rice and urad dal in large glass or stainless steel bowl. Cover with 3 inches of water, and
soak overnight. Drain. Transfer to blender or food processor, and purée with salt and 1 cup water until smooth. Transfer to
bowl, cover with towel, and let stand six to 12 hours at room temperature, or until batter is fermented and slightly bubbly
on surface. Stir in yogurt, baking soda, and 1/2 cup water.
2. Preheat oven to 200°F. Place baking sheet on center rack. Combine peas, red onion, chiles, and cilantro
in bowl.
3. Lightly grease medium nonstick skillet with coconut oil or ghee. Heat skillet over medium-high heat.
Pour 1/2 cup batter onto skillet. (Do not spread batter out thinly.) Drizzle 1/2 tsp. oil or ghee around edge of pancake to
prevent it from sticking.
4. Sprinkle 3 Tbs. pea mixture over pancake. Cook 3 minutes, or until bottom is golden. Flip carefully,
and cook other side 1 minute more, or until golden. Place pancake on baking sheet vegetable-side up, and keep warm in oven.
Repeat with remaining lentil and pea mixture until you have 8 pancakes. Serve warm.
Nutritional Information
Per :
Calories
244
Protein
6g
Total fat
5g
Saturated fat
4g
Carbs
46g
Cholesterol
1mg
Sodium
341mg
Fiber
3g
Sugars
2g
|
Your Need for Seeds
Sesame seeds aren't just for the birds. They help fight high cholesterol,
too.
Tiny. Rich. Nutty. Birds love 'em. People, too. But many people don't know about their one-two nutritional punch:
(1) Sesame seeds lower cholesterol by keeping your intestines from absorbing the stuff. (2) The seeds contain a powerful antioxidant
that may play a role in blocking cancer. Sprinkle them liberally over steamed veggies, salads, and stir-fries.
Although
the cholesterol-lowering effects of sesame seeds are similar to those of flaxseed, flaxseed oil lacks an antioxidant known as lignan, which is found in both sesame seeds and sesame oil. In a study that showed sesame's anticholesterol
power, the high-fiber seeds were part of people's daily diet.
But that doesn't mean you need to start buying sesame
seeds by the pound. You also can cook with the oil and experiment with tahini, a paste made from sesame seeds (it's found in the ethnic-food section in many groceries)
that's delicious mixed into salad dressings, pasta dishes, rice, and Asian noodles. Then there's hummus, a chickpea puree
that's made with tahini. It's great when spread on pita bread and whole-wheat crackers or used as a dip for fresh vegetables.
And don't forget sesame bagels, sesame biscotti, and sesame chicken salad.
RealAge Benefit: Getting the right amount of antioxidants through
diet or supplements can make your RealAge 6 years younger.
Here’s a great morning meal for better blood pressure: Grind
up some flaxseeds and sprinkle them on your whole-grain cereal.
That’s right. Whole grains are good for lowering
blood pressure, and flaxseeds may help bring it down a bit as well. Give those omega-3s another round of applause.
Some ALA to Start Your Day Flaxseeds are abundant in alpha-linolenic acid (ALA), an omega-3 fat. And in a study, ALA-rich foods lowered blood pressure slightly -- probably
because this omega-3 fatty acid helps relax blood vessels, allowing blood to move more freely through arteries. And since
even small drops in blood pressure can help your health in big ways -- by guarding against stroke and cardiovascular disease
-- why not sneak in more flaxseeds where you can? Try your hand at these healthy flax recipes from EatingWell.
More Blood-Pressure-Friendly Foods Make sure to include these foods in your
blood-pressure-lowering plan, too:
Walnuts -- They are loaded with ALA and help your heart in other important ways. Here’s how.
Yogurt -- Eating plenty of low-fat dairy products could really cut your hypertension
risk. See what the research shows.
What can you do to get more
accurate blood pressure readings? Find out here.
RealAge Benefit: Keeping your blood pressure at 115/76 mm Hg can
make your RealAge as much as 12 years younger.
There's a certain bean that may have cholesterol-lowering powers. Where can you get it? Try a creamy side
of hummus.
The Legume That Lowers Cholesterol
Research shows that chickpeas,
the luscious legume that's pureed for hummus dips, could go a long way toward improving your cholesterol profile.
Gaga
for Garbanzos In a small study, people who ate roughly 25 ounces of chickpeas (also called garbanzo beans) per week
for 12 weeks showed an improvement in their total cholesterol levels compared with when they ate a chickpea-free diet for
4 weeks. And that's not all: Their insulin levels also improved, and they lost a small amount of weight -- without dieting
or exercising. All good reasons to fall in love with this legume! Pass the Chickpeas, Please Researchers
think the fiber, protein, and polyunsaturated fatty acids in chickpeas should probably get the credit for the cholesterol
improvements. Chickpeas are also a great source of vitamins, minerals, and phytoestrogens. Have chickpeas for dinner tonight with this Fragrant Chickpea Stew recipe.
Vegetables and Rice with Pumpkin Seed Sauce
Vegetarian Times Issue: May 1, 2006 p.73
Pumpkin seeds are used as a flavorful thickener in Mexican sauces.
If you can’t find them, simply substitute walnuts. Chayote is a smooth, pale green vegetable that can be replaced by
yellow squash, if necessary.
1. To make Sauce: Toast pumpkin seeds 3 to 5 minutes in skillet
over medium heat, shaking pan often.
2. Add oil to skillet. Add green onions and garlic, and sauté
2 minutes, or until soft.
3. Purée lettuce, broth, cilantro, pumpkin seeds and 1/2 cup green
onion mixture in food processor until smooth. Transfer to saucepan, and simmer 15 minutes over medium heat. Stir in lime juice,
and season to taste with salt and pepper.
4. To make Vegetables and Rice: Cook rice according package directions.
Warm oil in skillet over medium-high heat. Add chayote and zucchini, and cook 15 minutes, stirring often, or until soft and
beginning to brown. Add remaining green onion mixture, and season to taste with salt and pepper.
5. To serve: Divide rice among 6 bowls. Top with vegetables and
sauce.
