Lentils

Lentils are legumes, seeds of a plant, and they grow in pods that contain either one or two lentil seeds. They generally have a mild, earthy, somewhat nutty flavour. They cook relatively quickly, but before cooking, always rinse them and pick out stones and other debris. Unlike dried beans and peas, there's no need to soak them. Lentils cook more slowly if they're combined with salt or acidic ingredients, so add these last. Bigger or older lentils take longer to cook. Store dried lentils for up to a year in a cool, dry place.

Lentils are the vegetable with the highest level of protein, other than soybeans, and they were apparently selected by Health Magazine as one of the 5 healthiest foods. They are a very good source of cholesterol-lowering fiber, and the high fiber content prevents blood sugar levels from rising rapidly after a meal. They are rich in both soluble and insoluble dietary fiber. Studies show that eating high fiber foods such as lentils, helps prevent heart disease.

The legume also has significant amounts of folate, magnesium, and iron.

GF - Depending on the brand you purchase, the lentils may have been processed on the same equipment as wheat products. Lentils themselves are, of course, gluten-free, but check your packaging.

Lentil Soup for the Soul

• 1/3 C chopped peeled parsnip
• 1/3 C diced peeled potato
• 1/4 C chopped green onions
• 1/4 C chopped leek (white portion only)
• 1/4 C chopped carrot
• 2 tsp olive oil
• 1 can (14.5oz) vegetable broth
• 1 C canned no-salt-added whole tomatoes, cut up
• 1/3 C dried lentils, rinsed
• 1/4 C dry red wine or additional vegetable broth
• 1 tsp Worcestershire sauce
• 1 bay leaf
• 1/3 C minced fresh cilantro

1. In a large saucepan, saute the parsnip, potato, onions, leek, carrot and celery in oil for 3 minutes. Add the broth, tomatoes, lentils, wine or additional broth, Worcestershire sauce and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until lentils are tender.
2. Just before serving, discard bay leaf; stir in cilantro.

Yield: 4 Cups

Robyn notes: the recipe looks more time-intensive than it is, because the ingredient list is long, but once you chop everything up it goes really quickly. He prefers that I not peel any vegetables, so I just wash them really well and chop them up. I couldn't find actual bay leaves at the grocery the other day, so I sprinkled a small amount of dried chopped bay leaves, since I wasn't sure how strongly it would change the flavour. I rarely use canned broth, I tend to use enough of both vegetable broth and chicken broth that I have the cardboard refrigerated containers on hand, and I just measure out the right amount. In this case, to get 14.5oz, it's a little more than 1 and 3/4 C. I also didn't bother to cut up the whole tomatoes, once the soup had been brought to a boil, I just pressed the spoon hard to the center of each tomato and they broke apart in the pot. I know there's a lot of notes for this one, but it was a simple recipe and went over very well. He really liked it, actually scarfed down two full servings real quick.

Mexican Veggies

• 1 medium zucchini, diced
• 1/2 C fresh or frozen corn
• 1/2 C salsa

1. Place 1 inch of water in a small saucepan; add zucchini and corn. Bring to a boil. Reduce heat; cover and simmer for 3-4 minutes or until zucchini is almost tender. Drain. Stir in salsa; heat through.


Robyn's notes: fast, easy. I purposely undercooked it for his preference

Creamy Chicken Enchiladas

• 2/3 C condensed cream of chicken soup, undiluted
• 2/3 C sour cream
• 2 C shredded cooked chicken breast
• 1/2 C shredded Monterey Jack cheese, divided
• 4 flour tortillas (6 inches)

1. In a small bowl, combine soup and sour cream. Spread half over the bottom of an 8-inch square baking dish coated with cooking spray.
2. Place 1/2 C chicken and 1 Tbsp cheese down the center of each tortilla; roll up and place in the baking dish. Top with remaining soup mixture; sprinkle with remaining cheese.
3. Bake, uncovered, at 350°F for 18-22 minutes or until heated through.

Robyn's notes: served with Mexican Veggies. This went very quickly, and we liked it but if I make it again I'll add some type of flavoring to the chicken.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Thai Tofu Sandwiches

• half package extra firm tofu
• 2 heaping Tbsp peanut butter
• 2 tsp soy sauce
• 1/2 Tbsp lime juice
• dash garlic powder
• 1/8 tsp hot pepper sauce
• 2 Tbsp chopped red bell pepper
• 2 Tbsp sliced green onions
• 2 Tbsp chopped fresh cilantro
• whole wheat pita
• spinach leaves
• sliced tomato

1. Drain tofu if necessary; gently press between layers of paper towels to remove excess moisture.
2. In medium bowl, combine peanut butter, soy sauce, lime juice, garlic powder, and hot pepper sauce; mix well. Add tofu, bell pepper, onions and cilantro; stir with fork until well mixed and tofu is crumbly.
3. Stuff split pita pockets with spinach leaves, sliced tomato, and tofu mixture.

Robyn's notes: I used the remaining half of the package of tofu from last week. This went quickly and was quite easy, as well as being different from the tofu sandwich filling I served last week.

Tofu

Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. Traditionally, the curdling agent used to make tofu is nigari, a compound found in natural ocean water, or calcium sulfate, a naturally occurring mineral. Curds also can be produced by acidic foods like lemon juice or vinegar. The curds then are generally pressed into a solid block. Tofu is an excellent source of cholesterol-free protein, B-vitamins, and iron, is low in sodium, and is full of phytoestrogens, which may protect against some cancers and heart disease, bring relief from some of the uncomfortable symptoms of menopause, and protect against osteoporosis. Depending on the coagulant, tofu may be high in calcium and magnesium.

Tofu comes in several consistencies: soft, regular, firm, extra-firm. It is often sold in a small cardboard box found in the refrigerator section of the grocery store or in the Asian ingredients aisle. In all of my grocery stores, we have sections specifically for refrigerated soy products (such as tofurkey and "chik n nuggets"), and that's where tofu is located. The most common package sizes are 10.5oz, 12oz, and 14oz. If purchased already cold (the only way I've bought it), refrigerate until ready to use; otherwise, store in a cool, dark place. If you use only part of a package of tofu, store the rest in the refrigerator, covered with water, for 1 week.

Tofu can be used in smoothies, to add protein and to thicken them. The best tofu to use for smoothies is soft silken tofu, which is slightly more creamy than soft tofu.

Tamale Pie

• 1/3 lb lean ground turkey
• 3 Tbsp chopped onion
• 3/4 C stewed tomatoes, chopped
• 1/8 tsp garlic powder
• 1/8 tsp chili powder
• dash salt and pepper
• 2 flour tortillas (6 inches)
• 2/3 C shredded Monterey Jack cheese
• 2 Tbsp sliced ripe olives

1. In a small skillet, cook turkey and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, garlic powder, chili powder, salt and pepper. Remove from heat.
2. Place one tortilla in a 3-cup round baking dish coated with nonstick cooking spray. Top with half of the meat mixture and cheese; repeat layers. Sprinkle with olives. Bake, uncovered, at 350°F for 15-20 minutes or until heated through.

Robyn's notes: this was not exciting. It was fine, but neither of us was wild about it. Needs more chili powder maybe. I used extra onions because he was in the mood for more of them.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Curried Tofu Salad Sandwiches

• half package (10.5oz) firm or extra firm tofu
• 2 Tbsp chopped celery
• 1 Tbsp sliced green onions
• 2 Tbsp low-fat plain yogurt
• 1 Tbsp sweet pickle relish
• 1 tsp sweet honey mustard
• 1/4 tsp curry powder
• dash turmeric
• whole wheat pita breads
• spinach leaves
• 1 small tomato, sliced

1. Drain tofu if necessary; press between layers of paper towels to remove excess moisture. Place tofu in medium bowl; break up slightly with fork. Add celery and onions; mix well.
2. In medium bowl, combine yogurt, relish, mustard, curry powder and turmeric; blend well. Stir carefully into tofu mixture. Refrigerate at least 30 minutes to blend flavors.
3. Fill pita breads with spinach leaves, tomato slices, and tofu mixture.

Robyn's notes: This was quite easy and I was pleasantly surprised at how much he liked it, as this was his first foray into tofu. I had it in the fridge for a couple hours and it got a little watery and turned very yellow, but neither of those things were a problem.

Ingredient Info: Turmeric is used in some recipes as a substitute for expensive saffron. It is commonly used in curries and to provide colour (bright yellow). The turmeric plant, by the way, is thought to have many medicinal properties in Ayurvedic medicine.

Fruity Snack Mix

Notes: check yield, this is intended to be eaten as a snack for multiple days.  Time-intensive recipe

• 1 C peanut butter
• 1/2 C honey
• 1/2 C water
• 2 Tbsp butter
• 3 C rolled oats
• 1 (15.6oz) pkg cranberry quick bread and muffin mix
• 1 (6oz) pkg dried fruit bits
• 1/2 C shelled sunflower seeds

1. Heat oven to 250°F. In medium saucepan, combine peanut butter, honey, water and butter; mix well. Cook over medium heat until mixture comes to a boil, stirring frequently. Remove from heat.
2. In large bowl, combine oats and quick bread mix; mix well. Pour peanut butter mixture over oat mixture; mix well. Crumble and spread mixture in bottom of ungreased 15x10x1-inch baking pan. Mixture will be quite moist and crumbly.
3. Bake at 250°F for 1.5 to 1.75 hours or until deep golden brown and almost dry and crisp, stirring and breaking up pieces every 30 minutes.
4. Add fruit bits and sunflower seeds to oat mixture in oven; mix well. Turn oven off; leave pan in warm oven for 30 minutes.
5. Remove pan from oven. Stir mixture. Cool in pan 20 minutes or until completely cooled. (Mixture becomes crisp as it cools) Store in tightly covered container.

Yield 10 Cups

Robyn's notes: another snack mix for the road, this one mostly for him. Obviously this is a time-intensive recipe.

Microwave Mexi Snack Mix

Note: check yield, this is intended to be a snack eaten over multiple days.

• 3 C bite-size baked cheese crackers (Cheez-its)
• 2 C twisted butter-flavored pretzel sticks
• 1 C salted peanuts
• 1 Tbsp oil
• 2 Tbsp Old El Paso Taco Seasoning Mix (from 1.25oz pkg)

1. In 2.5 quart microwave-safe bowl, combine crackers, pretzel sticks and peanuts. Drizzle with oil; toss to coat. Sprinkle with taco seasoning mix; toss to coat.
2. Microwave on High for 4 minutes, stirring once halfway through cooking. Spread on waxed paper; cool 5 minutes before serving.

Yield 5-6 cups

Robyn's notes: easy, quick, some of the Cheez-its actually burned, but not many. We're going out of town for 4 days this weekend, and it's a road trip. Since I'm doing the driving (I like to drive, he generally doesn't), and I know that I'm one of those drivers who likes to snack, I'm bringing this for one of those snacks. I substituted Keebler Club Snack Sticks for pretzels because I can't eat pretzels. 

I made this a second time in July 2012, with some substitutions.  The box of Cheez-Its I had only had 2 Cups in it, so I used all of that, 1 Cup of salted peanuts, 1 Cup of Safeway Rice Pockets cereal (generic for Rice Chex), and since I'm not able to eat pretzels and couldn't find the Keebler Club Snack Sticks I used last time, I used 1 Cup of Keebler Club Minis Original flavour, each one broken in half.  Worked out fine (and is the photo above).  

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Hopping John Risotto

• 2 C water
• 3 C shredded cabbage
• 1 Tbsp olive oil
• 1/4 C chopped onions
• 1/3 C long-grain white rice
• 1/2 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp red pepper flakes
• 1 C cooked black eyed peas

1. In a 2-quart saucepan over high heat, bring the water to a boil. Carefully add the cabbage, bring the water back to a boil and cook for 5 minutes. Drain, saving the liquid.
2. Place the oil in a microwave safe 8"x8" baking dish. Microwave on high power for 1 minute. Stir in the onions and microwave on high for 2 minutes. Stir in the rice and microwave on high for 2 minutes.
3. Measure the reserved cabbage water. Stir 1 1/2 C of the water into the dish. Add the thyme, salt, and pepper flakes. Stir in the cabbage. Microwave on high for 8 minutes. Stir the mixture well and microwave on high for another 3 minutes.
4. Add the black-eyed peas and microwave on high for 3 to 4 minutes, or until the rice is just tender. Let stand for 5 minutes before serving.


Robyn's notes: very important=if doubling this recipe, the times are all different (in other words, don't). The recipe lists the option of using bacon drippings instead of olive oil, but I don't just randomly keep bacon drippings in a jar and this was a vegetarian day anyway.

Bachelor's Prize Chicken

• 2 bone-in chicken breast halves
• 1/2 C nonfat plain yogurt
• 2 Tbsp creamy peanut butter
• 1/8 tsp ground red pepper

1. Preheat the oven to 375°F. Line a baking pan with heavy foil. Remove the skin from the chicken.
2. In a small bowl, blend the yogurt, peanut butter and pepper until smooth. Dip the chicken in the mixture to coat evenly and arrange the pieces, rib side down, in a single layer on the prepared pan.
3. Bake on the top shelf of the oven for 35 to 45 minutes, or until the chicken is richly browned and the juices are clear when the breast is pierced with a fork. Serve hot or cold.


Robyn's notes: I only had boneless skinless chicken breasts in the house, so I substituted them. Very simple to make, served with rice and green peas. Made this again June 13, 2011. Used boneless, skinless chicken breasts again, and should have pounded them out a little bit.
*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Polish Cabbage & Mushrooms in Yogurt

• 2 tsp butter
• 1/4 C finely chopped onions
• 1 C finely chopped mushrooms
• 1 tsp minced garlic
• 1/2 tsp dried dill weed
• 1/4 tsp salt
• pepper to taste
• 4 C shredded cabbage
• 2/3 C water
• 1/2 C low-fat plain yogurt

1. Melt the butter in a heavy nonstick skillet over medium heat. Add the onions and cook, stirring often, for 3 minutes, or until they begin to brown. Stir in the mushrooms, garlic, dill, salt and pepper. Cover the skillet and cook the mixture for 2 to 3 minutes, or until the mushrooms begin to release their juices and look oily.
2. Add the cabbage and water, raise the heat to high and bring quickly to a boil. Then reduce the heat to low, cover the pan and cook the cabbage, stirring occasionally, for 10 to 15 minutes, or until it is just tender. If there is water remaining in the pan, remove the cover, raise the heat to high and cook the cabbage, stirring constantly, until most of the water has evaporated.
3. Remove the skillet from the heat and stir in the yogurt. Serve hot.


Robyn's notes: served over biscuits. I actually chose this recipe because I had a lot of plain organic yogurt left over from previous recipes, and if we can get through 3 more containers of it before January 31, 2008, I can get him a free subscription to Organic Gardening Magazine.

Enchilada Stuffed Shells

• 8 uncooked jumbo pasta shells
• 1/2 lb lean ground turkey
• 1 can (5oz) enchilada sauce
• 1/4 tsp dried minced onion
• 1/8 tsp dried basil
• 1/8 tsp dried oregano
• 1/8 tsp ground cumin
• 1/4 C fat-free refried beans
• 1/2 C shredded reduced-fat cheddar cheese

1. Cook pasta according to package directions; drain. In a nonstick skillet, cook turkey over medium heat until no longer pink; drain. Stir in enchilada sauce and seasonings; set aside.
2. Place a rounded teaspoonful of refried beans in each pasta shell, then fill with turkey mixture. Place in a baking dish coated with nonstick cooking spray.
3. Cover and bake at 350°F for 25 minutes. Uncover; sprinkle with cheese. Bake 5 minutes longer or until cheese is melted.

Robyn's notes: I made this dish in two halves. For my half, I used bean dip instead of refried beans (I can't have whole beans). For his half, I used chunky salsa instead of enchilada sauce. It was ok, not exciting.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Mixed Salad with Avocado Dressing

Avocado Dressing

• 1 C buttermilk
• 1/2 C fat-free plain yogurt
• 1 ripe avocado, peeled and sliced
• 2 green onions, chopped
• 1/4 C minced fresh parsley
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp dill weed
• 1/8 tsp pepper

1. In a food processor, combine all ingredients; cover and process until smooth. Serve over salad. Store in the refrigerator.
Yield 2 Cups

Mixed Salad

• baby spinach
• sliced cucumber
• cherry tomatoes
• chopped hard-boiled egg
• dried cranberries
• chow mein noodles
• sliced mushrooms

1. Combine salad ingredients, toss with dressing.

Robyn's notes: I used the blender instead of the food processor to mix the dressing. It was very easy and fast. The salad, of course, can be any salad ingredients you wish, this was just an example of what I used today. He liked it a lot.

Pita Pizzas

• 1/4 lb ground turkey
• 2 whole pita breads
• 1 can (8oz) fat-free refried beans
• 1/2 C chunky salsa
• 1/3 C shredded reduced-fat Mexican cheese blend
• 3 Tbsp fat-free sour cream
• 1 green onion, sliced

1. In a nonstick skillet, cook turkey over medium heat until no longer pink, drain. Place pitas on a baking sheet. Spread with refried beans; top with turkey, salsa and cheese.
2. Broil 4 inches from the heat for 3-5 minutes or until cheese is melted. Top with sour cream and onions.
 
Robyn's notes: this was really easy. It was listed in a cookbook for easy cooking for diabetics. Neither of us is diabetic, but it's good to watch sugar levels and fats and all the rest, so I like to look at the exchanges sometimes.

Brunswick Stew

• 2 C water
• 2 bone-in chicken thighs, skin removed
• 1 small onion, chopped
• 1/4 C diced fully cooked ham
• 1 can (14.5 oz) whole tomatoes, cut up
• 1 medium potato, peeled and cubed
• 1/3 C cream-style corn
• 1/3 C frozen lima beans
• 2 tsp Worcestershire sauce
• 4 drops hot sauce
• dash pepper
• dash cayenne pepper

1. In a large saucepan, combine the water, chicken, onion, and ham. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
2. Remove chicken; cool slightly. Remove meat from bones; discard bones. Cut meat into bite-size pieces; return to the pan.
3. Add remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until potato is tender, stirring occasionally.


Robyn's notes: lots of notes on this one. We don't generally eat grocery store ham, so I left that out entirely (both of us have experienced raising hogs, so we know how much better it tastes). I used a 14.5oz can of diced tomatoes instead of cutting up the whole tomatoes, because I knew I'd be short on time. I didn't peel the potatoes because he prefers the skins left on. I didn't have hot sauce, so I left that out. Oh and I used boneless skinless chicken thighs and just simmered a little shorter. It was good but if I make it again I'll use chicken broth instead of water.

Brighton Beach Eggplant

• 12 oz eggplant
• 1/2 medium onion
• 1 tsp olive oil
• 1/2 large sweet red pepper
• 1 medium ripe tomato
• 2 cloves unpeeled garlic
• 2 Tbsp seedless raisins
• 2 Tbsp finely chopped fresh cilantro
• 1/2 tsp ground turmeric
• salt to taste
• ground red pepper to taste

1. Preheat the oven to 450°F. Cut the eggplant in half lengthwise. Brush the cut sides of the eggplant and onion with the oil. Arrange the eggplant and onion, cut side down, on a baking sheet. Add the sweet pepper, tomato and garlic.
2. Roast the vegetables on the top shelf of the oven for 30 minutes, or until they are tender. Transfer them to a chopping board to cool. Scrape out the pulp from the eggplant and discard the skin. Remove the skin from the tomato and pepper. Coarsely chop all the vegetables and place them in a medium mixing bowl.
3. Peel the garlic and put it through a garlic press; add it to the chopped vegetables. Stir in the raisins, cilantro, turmeric, salt and ground pepper. Mix well.
4. Cover and refrigerate for several hours or overnight to blend the flavors. Serve cold or at room temperature.

Robyn's notes: I served this stuffed in pita pockets. Didn't have any turmeric in the house, so I just left that out. Looked kinda gross (basically a mush of a bunch of stuff), but he liked it.

Black Eyed Pea Salad

• 1 C frozen black eyed peas
• 1 C fresh or frozen corn, thawed
• 2 Tbsp finely chopped red onion
• 4 1/2 tsp cider vinegar
• 1 tsp olive oil
• 1/2 tsp Dijon mustard
• 1/4 tsp sugar
• 1/4 tsp salt
• 1/4 tsp pepper

1. Cook peas according to package directions; drain. In a salad bowl, combine the peas, corn and onion.
2. In a small bowl, whisk the vinegar, oil, mustard, sugar, salt and pepper. Pour over vegetables and toss to coat. Serve warm or chilled.


Robyn's notes: I added tomato quarters to this just before serving, and he was really glad. Very easy, but cooking the peas takes some time.

Turkey Tetrazzini

• 2 oz uncooked spaghetti, broken in half
• 1 C cubed cooked turkey breast
• 2/3 C condensed cream of chicken soup, undiluted
• 1/2 C shredded cheddar cheese
• 1/3 C chopped onion
• 1 Tbsp diced pimientos
• 1 tsp Worcestershire sauce
• 1/8 tsp salt, optional
• 1 Tbsp grated Parmesan cheese

1. Cook spaghetti according to package directions; drain. Stir in the turkey, soup, cheese, onion, pimientos, Worcestershire sauce and salt if desired.
2. Transfer to a 1-qt baking dish coated with nonstick cooking spray. Sprinkle with Parmesan cheese. Bake, uncovered, at 350°F for 25-30 minutes or until bubbly.


Robyn's notes: I substituted whole wheat linguine for the spaghetti. This went quickly and both of us liked it. Served with Black Eyed Pea Salad.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often