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Foodday

 

Lentils, Bountiful Burgers
and Palouse Griddle Cakes

 

Lentils—A Fiber Find

lentils

"Generous fiber intakes are important for good health. Fiber-rich foods, such as lentils, play a significant role in treating and preventing obesity, cardiovascular disease, hypertension and diabetes-the chronic diseases of modern man."

—Dr.James Anderson, M.D.
   January, 1989

Because of their significant contribution of fiber (4 grams per 1/2 cup serving, including 1.7 of those grams as soluble fiber), and their many other nutrients, a daily serving of lentils is recommended in the HCF (High Carbohydrate, High Fiber) Nutrition Plan of the HCF Nutrition Research Foundation, Lexington, KY The Foundation is headed by James Anderson, M.D., who also directed the landmark research on the effects of soluble fiber on serum cholesterol and blood triglyceride levels.

Dr. Anderson explains, "Our research validates the fact that all fiber is not created equal. Fiber, the undigested part of plant foods, can be divided into two types:

Insoluble fiber found in whole grains, vegetables and some fruits, promotes laxation and enhances intestinal function.

Soluble fiber has other special health qualities. It decreases serum glucose and cholesterol and decreases insulin requirements for persons with diabetes.

Good sources of soluble fiber include lentils, dry peas, beans, oats, oat bran, barley and some fruits"

Anderson, and other researchers, recommend a high fiber diet containing 20-35 grams of total fiber per day, with 6-11 of those grams as soluble fiber.

Anderson, and others, increase fiber recommendations for those on special diets for obesity, heart disease, hypertension and diabetes, to a total maximum of 50 grams and the amount of soluble fiber to 11-15 grams. Anderson's patients with high cholesterol levels are advised to eat an additional 5 grams of soluble fiber each day, from sources such as lentils, split peas, beans and oats.

 

Bountiful Burgers

burgers

Yield: 24 (3-oz) patties

Ingredients

  • Cooked Lentils*—1 lb. / 2 cups
  • Fresh mushrooms—1 lb.
  • Pitted black olives—12 oz./ 3 cups
  • Chopped onions—18 oz. / 3 cups
  • Rolled oats, uncooked—6 oz./ 2 cups
  • Cooked instant brown rice—1 lb. / 2 cups
  • Egg whites, slightly beaten—7 large
  • Shredded, low-fat Mozzarella cheese— 6 oz. / 2 cups
  • Seasoned salt—2 teaspoons
  • Dried thyme leaves—1 tablespoon
  • White pepper—1 teaspoon
  • Buns or rolls, split 24
  • Salsa, if desired 3 cups

Preparation

Place lentils in food processor and pulse just until slightly broken, about 5 seconds. Transfer lentils to large mixing bowl.

Pulse mushrooms and olives in food processor until finely chopped. Transfer to mixing bowl.

Thoroughly blend onions, oats, brown rice, egg whites, cheese, salt, thyme and white pepper into lentil mixture.

Form each 1/2 cup of mixture into a 4-inch patty.

Transfer patties to coated baking sheets. Bake at 350 degrees F for 25 minutes. Turn and continue baking 10-12 minutes more.

To serve, place each burger onto cut half of a bun. Top each burger with 2 tablespoons salsa, if desired. Cover with bun top.

* Cook lentils according to package directions until slightly firm.

Nutrients Per Serving: 89 Calories, 4.4g Protein, 12g Carbohydrate, 3.7g Fat, .6mg Cholesterol, 2.3g Dietary fiber, 320mg Sodium.

 

Palouse Griddle Cakes

pancakes

Yield: 24 (2 oz.) cakes

Ingredients

  • Eggs—9 large
  • Vegetable oil—2 oz / 1/4 cup
  • Canned cream-style corn—1 lb. / 1-1/2 cups
  • Flour—3 oz. / 3/4 cup
  • Yellow cornmeal—4 oz. / 3/4 cup
  • Baking powder—1 teaspoon
  • Salt—1 teaspoon
  • Cayenne pepper—1/2 teaspoon
  • Cooked Yellow or Green Split Peas*—12 oz. / 1-1/2 cups
  • Cooked black beans—6 oz. / 3/4 cup
  • Chopped red bell pepper—2 oz. / 1/2 cup
  • Chopped green onion—1 oz. / 1/2 cup
  • Guacamole, salsa, pepper strips or sliced olives for garnish—as needed

Preparation

In large bowl, blend eggs, oil and corn.

In separate bowl, mix flour, cornmeal, baking powder, salt and cayenne pepper.

Stir dry ingredients into egg mixture, blending thoroughly.

Blend in peas, beans, bell pepper and green onion. Refrigerate until needed.

On lightly oiled griddle or in pan over medium heat, ladle 2 ounces batter. Cook 3 to 4 minutes on first side. Turn and cook additional 3 to 4 minutes until golden and thoroughly cooked. Repeat with remaining batter.

Garnish cooked griddle cakes with guacamole, salsa, pepper strips or sliced olives.

*Cook split peas according to package directions until soft but not mushy.

Nutrients Per Serving: 114 Calories, 4.8g Protein, 14g Carbohydrate, 4.6g Fat, 80mg Cholesterol, 3g Dietary Fiber, 1.4g Sodium.

 

Lentils & Dry Peas

 

Provided by USA Dry Pea & Lentil Council

This page originally published as a FoodDay article in 1997.

Copyright © 2007, Forkmedia LLC. All rights reserved.

 
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This page modified February 2007


 


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