Going Plant-based? (diet)


GOING PLANT-BASED? KNOWN YOUR STUFF.

Meat is a primary source of iron. When going plant based you need to make sure your food swaps still provide the nutrients the body needs. Iron assists the body in the formation of hemoglobin in the blood and myoglobin in the muscles. Both of these help to carry oxygen to the muscles. What happens when iron is low and the body can’t assist these processes? Fatigue and tiredness set in both during workouts and throughout the day. Lentils are a plant-based protein that are versatile, easy on the wallet, and check all the best nutrition boxes.

Otherwise known as a Pulse, lentils are the edible seed of legumes. You have most likely seen them in your local grocery store as green lentils or split red lentils. Split lentils cooks faster and work best for recipes where they will be used as a thickener or paste. Whole lentils hold up better and are therefore the best source for recipes such as salads and when lentils are the primary ingredient that will provide a texture to your dish.

Lentils are a plant-based protein that are versatile, easy on the wallet, and check all the best nutrition boxes.

Otherwise known as a Pulse, lentils are the edible seed of legumes. You have most likely seen them in your local grocery store as green lentils or split red lentils. Split lentils cooks faster and work best for recipes where they will be used as a thickener or paste. Whole lentils hold up better and are therefore the best source for recipes such as salads and when lentils are the primary ingredient that will provide a texture to your dish.

Since incorporating a meat-free meal weekly is an increasingly popular way to save on food costs, it’s important to make sure you aren’t sacrificing nutrition in the process. Cook with confidence since 100 grams of lentils provide almost as much protein as steak, 72% of your daily fiber needs, and twice the amount of potassium as a large banana.

Lentils are already low cost, but they can help you stretch your food dollar even further by being a nutritious substitute ingredient in meat-based recipes. Simply swap out ¼ to ½ of your meat with cooked lentils in bugers, meatballs, meatloaf, tacos, chili, and pasta sauce.

Storage

Packaged lentils (dry or canned): Up to 1 year in a dry, dark, cool location (After one year, cooking time will increase and the quality of your lentils will decrease). Cooked lentils and prepared lentil puree: Up to 3 months frozen, or 1 week refrigerated.

Preparation For every ½ cup cooked portion you desire combine 1/4 cup split red lentils with 3/4 cup water. Bring to a boil, cover, reduce heat and simmer for 5-7 minutes (longer for larger quantities) until lentils are tender and liquid is absorbed.

Nutrition:

  • A ½ cup serving of cooked whole green lentils provides:

  • Calories: 140

  • Fat: <1g

  • Cholesterol: 0mg

  • Total Carbohydrates: 23g

  • Fiber: 9g

  • Natural Sugar: 0g

  • Protein: 12g

  • Sodium: 5mg

  • Potassium: 360mg

  • 10% or more of Iron, Folate, and Manganese

Breakfast Lentil & Oats with Warm Apples

Ingredients: Serves 4

  • 1 Tbsp Olive Oil

  • 2 large apples, unpeeled, cut into bite-sized pieces

  • 1 tsp cinnamon (essential oil)

  • 3 cups water

  • 1/2 cup split red lentils

  • 1 cup steel cut oats

  • 1 1/2 cups milk

Directions

  1. Heat a saucepan over medium heat. Add oil and swirl to cover the surface. Add apples and cook until slightly softened, approximately 3-5 minutes. Stir occasionally to prevent sticking.

  2. Add cinnamon, stir to mix well. Heat a saucepan bring water to a boil. Add lentils and oats and stir.

  3. Reduce heat to medium-low to maintain a steady simmer. Add milk and stir well. Cover and continue to simmer for 25-30 minutes, until lentils and oats are cooked and most of the liquid is absorbed. Stir occasionally to prevent sticking. Divide among bowls and enjoy warm. Or store leftovers in the refrigerator for 3-5 days.

Pro Tip: What a little more flavor? Stir in ½ tsp of vanilla extract. (or essential oil)

Additional recipes will be added. Also checkout my facebook page at: www.facebook.com/Healthessentialstn

#healthy #eating #lentils #iron #workouts #recovery #nutrients #cardio #cleanplate #tired #fatigue #fit #gym #exercise #personaltrainer #salads #transformation

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