What we are into right now: Lentils!

Lentils are similar to beans in nutritional content and cooking method required (boiling). However, lentils cook much faster than dried beans (in 10-25 minutes compared to an hour or longer) and are a fantastic vegetarian source of protein, B vitamins and iron, calcium and more. With 26% of their calories coming from protein, lentils are second only to the soybean in protein content among legumes and pulses. With the info, tips, and recipes below, we hope this entry will encourage you to incorporate lentils into your family's diet.

Lentils are used throughout India, the Mediterranean regions and the Middle East. They are frequently combined with rice, which has a similar cooking time and creates the same 'complete' protein in the diet as classic combos like rice and beans or a PB & J.

Apart from a high level of protein, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Additionally, lentils supply soluble fiber which helps moderate cholesterol and blood sugar levels.


There are many varieties of lentils from all over the world. Here are our three favorites that we always have in the pantry:

• Red/Pink lentils (aka. masoor dal) [pictured right]
• cook time: 10-12 minutes.
• texture when cooked: loose their shape, very soft
• use in: pureed soups and saucy, curry-like Indian dishes
• Example: Dal (lentils) with Coconut Milk over brown jasmine rice

• Brown lentils (khaki colored) [pictured front]
• cook time: 15 minutes.
• texture when cooked: hold their shape but creamy inside.
• use in: soups, stews and salads.
• Example: Vegan 'Sloppy Joe's'

• French Green (dark speckled blue-green) [pictured left]
• cook time: about 20 minutes.
• texture when cooked: maintain their shape and a firmer texture
• use in: salads (warm or cold).
• Example: Lentil Salad with Roasted Bell Peppers and Lime-Cumin Vinaigrette (from Vegetarian Cooking for Everyone by Deborah Madison. This is one of our favorite cookbooks. It contains another fabulous recipe with lentils, pasta and rice. Sounds strange but tastes awesome!)

*Note*: Red (or pink) lentils contain less than half the fiber of green lentils (11% rather than 31%), making red lentils a great one to start with when introducing them to a small child or anyone who is not accustomed to fiberous foods.

Preparation

• For salads, drain lentils when they are cooked through but still firm.
• For soups or purees, cook lentils until they are soft.
• Lentils can be cooked in the microwave, but it takes almost as long as on the stovetop.
• Try them sprouted!

Serving Suggestions

• in soups
• casseroles
• with vegetables
• with grains like pasta or rice
• in a salad, warm or cold
• in a chili-like legume stew, served on a roll like a sloppy joe
• formed into patties for veggie burgers

A Green Schmear for Just About Anything

Asparagus is most available and affordable during the peak of its season, in April and May. Look for firm yet tender stalks that have tight tips that are dark green or even purple in color. One 3oz serving of asparagus provides over half the recommended daily amount (RDA) of vitamin C and folic acid as well as 25% of the RDA for vitamin E!

The best way to preserve all those great nutrients is to store asparagus standing in a container with an inch of water (in the fridge) and to steam it (as opposed to boiling).

Use this asparagus pesto on pasta (if you have a picky eater of any age, mix 1 part of this pesto with 2 parts of tomato pasta sauce), as a spread on sandwiches, as an appetizer with slices of baguette, as a sauce on a pizza crust...the possibilities are countless!

Asparagus Pesto

• 1 bunch of asparagus
• 1-2 TBL lemon juice
• 2 TBL chopped basil
• 1/4 cup parmesan cheese
• 2 TBL of reserve water from steamed asparagus
• salt/pepper to taste

Wash asparagus and trim off the woody ends. Chop into thirds and put into a steamer for about 5 minutes, until tender-crisp. Drain the asparagus and reserve 2 TBL of the steaming water. Put asparagus, lemon juice, basil, parmesan cheese, and asparagus water into a food processor and pulse until a rough puree forms. Add salt and pepper to taste. We like to put this on our new Peas of Pie pizza or our Mamma's Pasta Puffets!

Culinary Adventure for Kids, Part 2

Earlier in 2010, we started a series on kid-friendly recipes with regional flare. (Culinary Adenture for Kids, Part 1) Each recipe in this series will have its own unique inspiration from a different region of the world, but will all have one thing in common: the sweet potato!

Our second installment in this series is inspired by the Caribbean. The first ingredients which come to mind when thinking about the tropics are: orange and pineapple! Try our version of the twice baked-potato with this reci-pea!

Tropical, Twice-Baked Sweet Potatoes
-4 small sweet potatoes, whole, unpeeled (about 1 3/4 lbs)
-1/3 cup golden raisins
-2 Tbs. brown sugar
-1/4 tsp. ground cinnamon
-1/4 tsp. nutmeg -1/4 tsp. salt (optional)
-1 tsp orange zest
-2 Tbs orange juice 8 oz. can unsweetened crushed pineapple, drained
-1/4 cup chopped pecans (optional)

Prick each sweet potato a few times with a fork, then bake them at 400 F until tender, about an hour. Let cool 15 minutes.

Cut each sweet potato in half lengthwise. Carefully scoop out the flesh while keeping the skins intact. Mash sweet potatoes. Stir in raisins, brown sugar, spices, salt (optional), orange zest & juice and pineapple. Mix well.

Spoon the mixture back into the skins. Sprinkle with chopped nuts (if using). Place potatoes in a baking dish (or on a baking sheet) and bake at 400 F until heated through, about 15 minutes. Serve.

More destinations for the sweet potato to come in the months ahead!