Fight the Flu

If you’ve been watching the news, you know that flu season is here, and it’s here with a vengeance!   How do you stay healthy when it seems everyone around you is getting sick?  Well here at Peas of Mind, we are practicing two simple tips to stay healthy: stay away from germs and keep our immune system strong.

First things first, wash your hands! I know we hear it all the time but it really is one of our best defenses against germs. By washing our hands (sing happy birthday to yourself to gauge how long you should wash) we wash off the germs we constantly come in contact with from doorknobs to sneezes. And remember to avoid touching your mouth, nose and eyes because germs can easily sneak through these entry points. Did you know that the average person touches his or her face three to five times per minute? This means you've probably touched your face three times while reading this blog so go wash your hands!

Secondly, get in touch with your animal instinct and find time to hibernate!  Winter should be the season we slow down and get lots of sleep. Now I know sleeping for four months is just not an option but during these cold months it’s important to aim to get about 8 hours per night.  This not only boosts your immune system but it also reduces stress, inflammation and increases positivity.

An apple a day DOES keep the doctor away…well sort of… Diet greatly affects our body’s ability to fight off sickness, which means a helping of veggie wedgies (which is about 10 fries and contains 1.5 servings of vegetables) can really keep those nasty germs at bay.  Combine your veggie fries with seasonal produce, garlic (fresh garlic has been shown to fight off viruses) and whole grains and you will have that healthy edge you need to fight the flu and make it through the winter with a clean bill of health!

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

Fortify Your Child's Diet with Heart-Healthy Wheat Germ

Looking for an easy way to add vitamins, minerals, protein and heart-healthy fats to you child's diet and your own? Look no further; wheat germ is the hot ticket.

Although the germ makes up only 2.5% of whole grain wheat, the germ contains a great majority of the vitamins and nutrients present in wheat. Whole wheat flour retains the germ (and all of its excellent nutritional value) while white flour loses its germ in the refinement process. Many of the benefits that whole wheat offers over refined wheat comes from wheat germ. Refined white flour must be 'enriched' legally in an attempt to replace what is lost when wheat germ is removed (like B vitamins and iron), but it is not a complete replacement. The following lists the numerous benefits that wheat germ offers:

Wheat germ is a good source of:

B Vitamins: Folate, Niacin, Thiamin & Vitamin B6 (for metabolic health)
Calcium (for healthy bones & teeth, muscles and blood clotting)
Fiber (for digestive health and prevention of heart disease, cancer and diabetes)

Iron (for healthy muscles and blood function)
Magnesium (for healthy nerves, bones, muscles and heart)
Manganese (for energy production)
Omega-3 Fatty Acids (for healthy cholesterol, brain function, and satiety)
Phosphorous (for energy production)

Potassium (for healthy nerves, muscles, heart and kidneys)
Protein (for healthy muscles and organs)
Selenium (for a healthy immune system and the prevention of cancer)
Vitamin E (for prevention of heart disease and cancer and for healthy skin)
Zinc (for a healthy immune system and cell growth and repair)

Add to any breakfast:

Try sprinkling a tablespoon of wheat germ over breakfast cereal or oatmeal, or stirring a couple tablespoons into a batch of any pancake or waffle batter. Growing up, my mom used to replace 1/3-1/2 cup of flour with wheat germ in her homemade waffle recipe which lent a delicious nutty flavor and crunchy texture that the whole family enjoyed. Now, whenever I bake, I consider making a similar replacement in recipes like banana bread or muffins of any kind.

Store in the fridge:

All those healthy unsaturated fats in wheat germ are delicate and, unfortunately, go rancid (spoil) quickly, especially when exposed to warm temperatures and light, so be sure to store your wheat germ in the fridge or freezer.

Share your favorite ways / success stories of incorporating wheat germ into your household's meals with us!

Sources:

* On Food and Cooking - Harold McGee

* The Wellness Encyclopedia of Food and Nutrition - UC Berkeley
* http://www.wheatgermbenefits.com