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Lentils

In season all year

Food Description:

Lentils are pulses and are grown and used extensively in the middle East and India. Bought dried, they can be red, green or brown and are small and disc shaped. Lentils are easier to digest that other legumes, are low in fat, have a low GI, and combined with grain make a complete protein for non-meat eaters. The green lentils or Puy lentils are from France and very expensive. The Australian equivalent are "blue" lentils, and, like champagne cannot use the name, puy.

General Information:

Category: Legume
To Buy: Blue lentils are very small, dried, whole lentils and have a similar nutty taste to puy lentils. Brown lentils are also sold whole and, like puy, retain their shape well. Red lentils are bought split and are an orange colour. Buy lentils from a source guaranteed to have a high turnover.
To Store: Store in an airtight container in a cool place. Store for up to 12 months.
Tips and Tricks: Wash carefully to ensure there are no small stones.

Nutrition (0.5 Cup):

Energy (kJ): 305
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 6.5
Saturated Fat, g : 0.1
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Carbohydrates, g: 9.4
Fibre, g:
Fat (g): 0.4
Monosaturated Fat , g: 0.1
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Lentils don't need soaking - unlike other legumes. They can cook in just 20 minutes so take care to check them regularly. Season the lentils with sea salt after cooking as the skin will toughen otherwise.

Benefits the Following Health Conditions:*

Anaemia
Diabetes
High Blood Pressure
 Atherosclerosis
High Blood Cholesterol
Low Energy

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.





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