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Soup's On: Lentil Soup

partysugar — Thu, 17 Jan 2008 11:48:31 -0800

The other day, when I asked my sister what kind of soup she wanted for dinner, she quickly replied lentil. I researched some recipes and started chopping vegetables. Later when we sat down to dinner I realized she was only kidding! Luckily the soup was hearty and delicious and my entire family enjoyed it. The original recipe has you puree the soup, but I left it chunky for texture. The croutons add a nice crunch, but don't directly affect the flavor of the soup. Paired with a green salad and a glass of red wine, this is one excellent Winter meal. To see how I made it, read more.

Lentil Soup
From Food & Wine magazine

1 tbsp. unsalted butter, plus 1 tablespoon melted butter
1 tbsp. extra-virgin olive oil
5 ounces Serrano ham or lean bacon*, cut into 1/2-inch dice
1 large onion, finely chopped
1 medium leek, white and tender green parts only, finely chopped
1 large carrot, finely chopped
2 quarts plus 1/2 cup chicken stock or low-sodium broth
2 cups brown lentils (3/4 pound), rinsed and picked over
2 cups firm-textured white bread, cut into 1/2-inch dice
1/2 cup heavy cream
Salt and freshly ground pepper

Preheat the oven to 350°F. In a large saucepan, melt the 1 tbsp. of butter in the olive oil.

Add the Serrano ham, onion, leek, and carrot and cook over moderate heat, stirring occasionally, until softened, about 8 minutes.

Add the stock and lentils and bring to a boil over moderately high heat. Simmer the soup over low heat, stirring occasionally, until the lentils are tender, about 45 minutes.

Meanwhile, on a baking sheet, toss the diced bread with the melted butter and bake for 8 minutes, or until browned.

Puree the soup in a blender in batches**; transfer the puree to a clean saucepan. Add the cream, bring to a simmer and season with salt and pepper.

Serve the soup in bowls, garnished with the croutons.

Serves 8.

Make ahead: The soup can be refrigerated for up to 3 days. The croutons can be kept in an airtight container overnight.

*Sadly I could not find Serrano ham anywhere so I used bacon.
**I opted not to puree the soup.

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My New Favorite Soup: Lentil Tomato

FitSugar — Wed, 11 Apr 2007 11:00:00 -0700

My husband, a self proclaimed super carnivore, told me recently he wanted to eat less meat. Not give it up entirely by any means, but cut back in an effort to eat more veggies. So I have been trying new recipes and I found this one in a cookbook I have had for years. I had never made this soup before and thought it looked tasty and so good for you. Lentils are high in fiber and tomatoes are full of lycopene, a potent antioxidant.

Here is the recipe. Try it and see if you like it too. It is so easy to make and that is just another reason it is my new fave.

Tomato Lentil Soup
adapted from the New Basics Cookbook

1 tablespoon olive oil
2 cups chopped onion
2 cups chopped celery
2 large cans Roma tomatoes (28 oz. each)
6 cups low sodium, non-fat chicken broth or veggie stock
2 cups dried lentils (rinsed)
1 cup chopped fresh Italian parsley
1 cup dry red wine
4 cloves garlic, finely minced
1/2 teaspoon ground pepper
1/2 teaspoon salt
1/4 teaspoon cloves
1/4 cup balsamic (or red wine vinegar)

Sauté onions and celery in olive oil in a large soup pot, for about 10 minutes.
Purée tomatoes with their juice in a blender or food processor, and add to veggies.
Add chicken (or veggie) stock and lentils. Bring to a boil. Reduce heat and and simmer, uncovered, stirring occasionally, for 20 minutes.
Add 1/2 cup of the parsley, along with the wine, garlic, pepper, salt and cloves. Stir well and simmer for another 25 minutes. Add remaining 1/2 cup of parsley and balsamic vinegar. Simmer another 5 minutes.
Serve immediately with rustic multigrain bread and enjoy.

Makes 8 portions.

This recipe was originally made with 4 tablespoons butter and I just thought the wasn't necessary. Since lentils are so full of fiber I added 2 cups instead of the original 1/2 cup.

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Lentil Vegetable Soup: Trader Joe's vs. Amy's Kitchen

FitSugar — Tue, 05 Feb 2008 07:30:00 -0800

You know I'm a huge fan of anything from Amy's Kitchen, but I also love products from Trader Joe's since many of them are organic and all natural.

Both companies make a Lentil Vegetable Soup. Want to see how they compare? Then read more

As you can see, these soups look very similar. Amy's had a few more green beans and the one from Trader Joe's had a few more potatoes. As for taste, Amy's was a little bit more herb-y, and Trader Joe's had a slightly sweet tomatoe-y flavor. Honestly though, they tasted so much alike that it was difficult to tell the difference.

Serving Size	Can of Trader Joe's (410g)	Can of Amy's (445g)
Calories	260	300
Total Fat	7g	8g
Saturated Fat	1g	1g
Cholesterol	0mg	0mg
Sodium	1160mg	1360mg
Carbs	38g	46g
Fiber	10g	12g
Sugar	8g	10g
Protein	12g	14g
Ingredients	Filtered water, organic onions, organic lentils, organic carrots, organic celery, organic potatoes, organic tomatoes, organic spinach, organic green beans, organic extra virgin olive oil, sea salt, organic garlic, organic balsamic vinegar, organic spices.	Filtered water, organic onions, organic lentils, organic carrots, organic celery, organic potatoes, organic tomatoes, organic spinach, organic green beans, organic extra virgin olive oil, sea salt, organic garlic, organic balsamic vinegar, spices.

Nutritionally speaking, these are both pretty much the same. I showed you the info for the entire can of soup, since most people probably won't just eat half the can. Amy's seems to have more of everything since there's a little bit more soup in one of her cans as compared to Trader Joe's. The ingredients are practically mirror images of one another (weird, huh?), except Trader Joe's is made with organic spices and Amy's isn't. They're also both a little high in sodium, as canned soups tend to be, but they're high in fiber and protein, which is a plus in my book. I go with Trader Joe's soup because it is less expensive.

If you have the time, why not make your own lentil soup. Here's a recipe for my new favorite soup: Lentil Tomato.

Reader Recipe: Vegetable and Red Lentil Soup

YumSugar — Tue, 23 Jan 2007 07:02:18 -0800

There's still a few days left in January, and that means there's still some time to celebrate National Soup Month! Today's soup comes from reader twinkle! Her Vegetable and Red Lentil Soup caught my eye and I have been dying to try it ever since I saw it.

To check out her recipe, read more

Recipe from twinkle

Ingredients:

2 Tbs mild curry paste
1 can crushed tomatoes
3 cups chicken stock
1 large carrot, chopped finely
2 trimmed celery sticks, chopped finely
1 medium size potato, chopped finely
1 large zucchini, chopped finely
3/4 cup red lentils
1/2 frozen peas
1/3 cup coconut milk
2 Tbs coarsely chopped cilantro

Method:
Cook curry paste in large heated saucepan, stirring until fragrant. Add undrained crushed tomatoes, stock, carrot, celery, potato and zucchini, bring to boil. Reduce heat; simmer, covered for 5 minutes.

Add lentils to soup mixture; return to boil. Reduce heat; simmer, uncovered for about 10 minutes or until lentils are just tender.

Add peas; return to a boil. Reduce heat and simmer uncovered until peas are just tender. Remove soup from heat; stir in coconut milk and cilantro.

Serves 6

Enjoy!

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Lentils Help You Lose Weight!

FitSugar — Fri, 20 Jul 2007 02:30:00 -0700

Lentils are my favorite legume by far -- I just love their creamy taste. So you can imagine I was more than thrilled when I read the good news on lentils.

An Australian review reports that eating foods like lentils with a long, gentle release of sugar -- a low-glycemic index -- may help people lose weight. So fire up the stove and cook up some yummy lentil soup.

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Learn to Love: Lentils

FitSugar — Mon, 09 Feb 2009 09:00:00 -0800

With this economy, we're all looking for ways to save money. Since animal sources of protein can be pricey, why not opt to have at least one meal a week focused on plant-based proteins? I'm talking about lentils. They're a type of legume, and have the third highest level of vegetarian protein after soybeans and hemp. There are a huge variety of lentils, ranging in size and color from brown, to black, tan, green, red, and yellow.

Aside from being a great Winter comfort food because of their soft texture, lentils are one of the best vegetarian sources of iron, and have high levels of the amino acids isoleucine and lysine. Lentils are also excellent sources of cholesterol-lowering fiber, and folate, which is needed during pregnancy. Since they're low on the glycemic index, they may also help you lose weight. Add them to soups, stews, or use them to make a cold salad. They're quick and easy to make since lentils don't need to be pre-soaked like other beans.

To see how lentils compare nutritionally to other legumes read more.

Here's the nutritional info for half a cup of dry beans.

	Lentils	Black beans	Kidney beans
Calories	339	331	310
Total Fat (g)	1	1.4	1
Saturated Fat (g)	.1	.4	.1
Sodium (mg)	6 mg	4.9	11
Potassium (mg)	917	1,439	1,251
Iron (mg)	7.2	4.9	6.2
Calcium (mg)	54	119.5	76.5
Folate (mcg)	460	430.5	362.5
Carbs (g)	57.7	60.5	56.4
Fiber (g)	29.3	15	14
Sugars (g)	2	2	2
Protein (g)	25	21	21

Check out all that iron, potassium, and calcium. Compared to black and kidney beans, lentils are loaded with fiber and protein. Who knew such a little bean could be so healthy? If lentils have never made it into your kitchen, it's time to pick up a bag. If you're not sure how to prepare them, make some Lentil Tomato Soup, Indian Lentils and Rice, or Lemony Lentil-Spinach Stew.

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Ethnic Eating Out Tips: Thai, Indian and French

FitSugar — Tue, 06 Feb 2007 15:15:00 -0800

Navigating through a restaurant menu is often tough, but it's even harder when you're navigating through yummy food that you're not totally familiar with. WebMD has created an easy choose/avoid list for the next time you eat Thai, Indian and French.

THAI: My personal take out favorite, but it's definitely tough to sort through the often extensive menus.
Choose-
Sauces: lemon grass, lime, curry, sweet and sour, basil, chili, fish sauce
Stir-fried, sautéed, and braised dishes
Thai salads
Basil rolls
Broth soups
Any dish with lots of vegetables
Bean thread noodles
Seafood, tofu, poultry, lean meats
"Satays" -- skewered meat
Avoid-
Dishes made with coconut or coconut milk
Sauces with peanuts
Fried foods, including fried spring rolls
"Mee-krob" -- crispy noodles

To see what to choose/avoid when eating Indian and French, read more

INDIAN: Curry is the name of the game here, but there are also a lot of fried food land mines, so be careful.
Choose-
Basmati rice
Legumes (chickpeas and lentils)
Vegetable dishes
Yogurt-based sauces
Lean meats, poultry, and seafood
Mulligatawny or lentil soup
"Papad" -- baked lentil wafer
Tikki, tandoori, or kebab preparations
Avoid-
"Ghee" -- clarified butter
"Molee" -- coconut milk or cream
Any kind of fried foods
High-fat beef and lamb dishes
Creamy curry sauce
"Korma" -- cream sauce
(Limit portions of coconut and nuts)

FRENCH: French women could get fat if they stick to the foods on the avoid list.
Choose-
Broth-based soups
Plain vegetables
Vegetable salads with light vinegar-based dressing
Wine or mustard sauces without cream
Roasted or grilled lean meats, poultry, and fish
Avoid-
Cream soups
Cream or cheese sauces: au gratin, hollandaise, béarnaise, béchamel
Caesar salads or any with creamy dressings
Anything fried or seasoned with breadcrumbs
Pate, fatty meats, duck, and sausages

Heart disease and diet

admin — Thu, 04 Sep 2008 18:56:26 -0700

Illustrations

Healthy diet

Fish in diet

Fruits and vegetables

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

A healthy diet is a major factor in reducing your risk of heart disease.

Alternative Names

Diet - heart disease

Function

A healthy diet and lifestyle can reduce your risk of:

Heart disease, heart attacks, and stroke
Conditions that lead to heart disease, including high cholesterol, high blood pressure, and obesity
Other chronic health problems, including type 2 diabetes, osteoporosis, and some forms of cancer

Food Sources

Most fruits and vegetables are appropriate for a heart-healthy diet. They are good sources of fiber, vitamins, and minerals. Most are low in fat, calories, sodium, and cholesterol.

Dairy products and milk are good sources of protein, calcium, the B vitamins niacin and riboflavin, and the vitamins A and D. Use skim, 1/2%, or 1% milk. Cheese, yogurt, and buttermilk should be low-fat or nonfat.

Eat low-fat breads, cereals, crackers, rice, pasta, and starchy vegetables (like peas, potatoes, corn, winter squash, and lima beans). These foods are high in the B vitamins, iron, and fiber. At the same time, they are low in fat and cholesterol.

Avoid baked goods such as butter rolls, cheese crackers, and croissants, cream sauces for pasta and vegetables, and cream soups.

Meat, poultry, seafood, dried peas, lentils, nuts, and eggs are good sources of protein, the B vitamins, iron, and other vitamins and minerals.

Eat skinless poultry, very lean beef, lamb, veal, and pork, lentils, legumes, dried beans and peas, egg whites, and wild game.
Avoid duck, goose, marbled meats (such as a ribeye steak), prime cuts of high-fat meats, organ meats such as kidneys and liver, and prepared meats such as sausage, frankfurters, and high-fat lunch meats.

Limit oils and fats. They are high in fat and calories, and people should eat less of all types of fat. Some fats are better choices than others but should still be used in moderate amounts.

Use liquid vegetable oils such as safflower, soybean, corn, sesame, olive, canola, avocado, and cottonseed. Use margarines made from any of these oils in their tub or squeeze form, not their stick form. Salad dressings and mayonnaise should be made with the recommended oils.
Seeds, nuts, olives, avocados, and peanut butter are also acceptable in moderate amounts.
Avoid butter, lard, bacon, shortening, sour cream, whipping cream, and coconut, palm, or palm kernel oil. These contain saturated fats and are not recommended.

Diet recommendations for children over the age of 2 years are similar to those of adults. Children and teenagers must have enough calories to support growth and activity level while they achieve and maintain a desirable body weight.

Children following low-fat diets may have difficulty maintaining desired levels of growth. Consult a physician or dietitian for assistance in planning adequate low-fat meals for children and adolescents.

A consultation with a registered dietitian is helpful. The American Heart Association has local chapters in every state. They are an excellent resource for information on heart disease.

Recommendations

Maintain your ideal body weight and balance the number of calories you eat with the number you use each day. You can ask a dietician or a health care professional to help you determine these numbers.
Limit your intake of foods high in calories or low in nutrition, including foods like soft drinks and candy that have lots of sugars.
Eat five or more servings per day of fruits and vegetables.
Eat six or more servings per day of grain products, including whole grains. Grain products provide fiber, vitamins, minerals, and complex carbohydrates. The daily calories should be appropriate for the maintenance of desirable body weight and should support growth in children and adolescents.
Reduce total fat intake. Limit foods high in saturated fat, trans fat, cholesterol, and partially hydrogenated oils. Reduce or avoid saturated fat when possible. Saturate fat raises your cholesterol level. Choose liquid or tub margarine, canola oil, or olive oil. These have 2g or less of saturated fat per serving.
Eat less than 300 mg of dietary cholesterol daily. (For example, one egg yolk contains an average of 213 mg.)
Limit the amount of salt (sodium chloride) you eat. You should eat less than 2,400 mg of salt per day. Check food labels, since many foods contain salt.
Exercise regularly. For example, walk for at least 30 minutes a day.
Limit the amount of alcohol you drink. Women should have no more than one alcoholic drink (such as red wine) per day. Men should not drink more than two. While major studies have linked some alcohol consumption to health benefits, excessive drinking can do more harm than good.

EATING TIPS

To reduce fat and cholesterol, eat no more than 6 cooked ounces of meat, poultry, and fish daily. One serving of meat should be about the size of a deck of cards on your plate.
Use skinless turkey, chicken, fish, or lean red meat to reduce the amount of saturated fat in your diet. Lean, 3 ounce cuts of red meat may be used occasionally.
Trim all the visible fat prior to cooking the meat. Eat two servings of fish per week. Cook by baking, broiling, roasting, steaming, boiling, or microwaving rather than deep fat frying. For the main entree, use less meat or have meatless meals a few times a week. Use smaller amounts of meat to reduce the total fat content of the meal. Use no more than 5-8 teaspoons of fats or oils per day for salads, cooking, and baking.
To reduce high cholesterol, do not use more than 3-4 egg yolks per week, including eggs used in cooking. Eat less organ meat (such as liver) and shellfish (such as shrimp and lobster).
To reduce salt, reduce the amount of table salt used, and limit the use of prepared foods that have salt added to them, such as canned soups and vegetables, cured meats, and some frozen meals. Always check the nutrition label for the sodium content per serving.

Review Date: 1/23/2008

Reviewed By: Glenn Gandelman, MD, MPH, Assistant Clinical Professor of Medicine, New York Medical College, Valhalla, NY. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Must-Read: Cooking With All Things Trader Joe's

YumSugar — Mon, 08 Dec 2008 11:15:20 -0800

Trader Joe's is one of those love it or hate it topics. Personally, I am in love with it. So earlier this year, when I spotted this book in a Borders window, I literally ran inside to look at it.

Cooking With All Things Trader Joe's ($24.95) is not the official cookbook of Trader Joe's grocery stores - in fact, it has no affiliation with the supermarket chain. Rather, it was written by two devotees who wanted to create a recipe collection in which all ingredients could be found at Trader Joe's. To hear more about it, read more.

Pros:

Recipes are approachable for the beginner cook.
Recipes often make creative use of ingredients.
Each recipe is given an entire spread, including a full page picture.
The authors suggest wines (from Trader Joe's, naturally) that would pair well with recipes.
Hardcover cookbook is durable, looks nice on the shelf, and would make a nice gift.

Cons:

The recipes only call for Trader Joe's ingredients, many of which are unavailable elsewhere. This cookbook would be useless for anyone without a nearby Trader Joe's.
Ingredients could be phased out at any time. (For that reason, the cookbook makes plenty of suggestions for substitutions.)
Some dishes sound short on taste - I'll pass on the Dairy-Free Creamy Cashew Smoothie.

Recipes: The recipes are methodically organized. Some of my favorites:

Appealing Appetizers: Spicy Tropical Shrimp Boats
Soups, Salads, & Light Meals: Black Bean and Ricotta-Stuffed Portabellas, Le French Lentil Soup
Main Meals: Calamari Brodetto, Saag Paneer Lasagna
On the Side: Oven-Roasted Vegetables With Rosemary
Delicious Desserts: Saffron Ice Cream
Drinks: Sangria
Begin With Breakfast: Breakfast Crepes
Bachelor Quickies (heat-and-serve meals): Elegant Rack of Lamb with Vegetables and Apple Tart

Imagery: The images, which have not been edited in any way, are lush and enticing.

Overall Rating: Because this cookbook offers impressive-sounding, attractive dishes for minimal work, this book would be great for getting a beginner into the kitchen. If you're a Trader Joe's fan, you'll love this book. If you aren't, or don't have one near you, don't bother.

Healthy Habit: Lunch on High Fiber and Lean Protein

FitSugar — Mon, 19 Jan 2009 05:30:00 -0800

If eating healthier is one of your goals for 2009, you might want to reconsider your lunches. Nutritionist Alexa Fishback, author of The Daily Fix, has a way to make your mid-day meal work for you. Stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's Alexa's lunch advice:
When it comes to our midday meal, many of us choose whatever is most convenient or perhaps forgo lunch altogether as a tactic to save calories, time, or money. Others build up a ravenous appetite (often because they have skipped breakfast and/or a midmorning snack) and jump fork-first into a midday calorie trap. Here are a few tips to navigate some common lunchtime scenarios:

Stuck in the conference room for a lunch meeting? Discretely peel away the cheese from the pre-made turkey sandwich and grab a mustard packet instead of mayo; drink a bottled water instead of a soda, and opt for the fruit salad over the cookies. While it might not be your favorite meal ever, wouldn't you rather save the calories for Saturday night?
Working at your desk through lunch? Plan ahead. Pop open a can of Amy's Organic lentil soup and heat it up in the office kitchen. Then pair with some whole wheat crackers and an apple. Not too shabby for a quick lunch.

For two additional lunch ideas, read more.

Eating out? Order a salad loaded up with lettuces and other nonstarchy veggies, a portion of lean protein (grilled chicken breast, tuna, or chickpeas), and a portion of unsaturated fat like avocado or nuts to add a creamy flavor. Ask for a vinaigrette dressing on the side and enjoy your meal with a multi-grain roll.
Stay-at-home mom eating at home? Toast a couple slices of whole wheat bread to bring out the nutty flavor, spread a tablespoon of natural almond butter on each piece, and top with either banana or strawberry slices – yum.

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.

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