Healthy Foods from A-Z, “L”

November 16, 2015 Meredith Mitchell

Good Morning Everyone!

We are on to the letter “L” in our journey through the alphabet of healthy foods!

Lentils –

Lentils, like peas, garbanzos and peanuts, are legumes.

There are four main types of lentils:

Brown lentils – least expensive, soften the most upon cooking, and are best used in soups and stews
Green lentils – have a nutty flavor, stay firm when cooked, and make great salad toppers
Red lentils – have the most mild taste, cook the fastest, and are typically used in Indian cuisine
Black lentils – also known as beluga lentils and a popular choice in winter soup

Health Benefits:

Help to reduce blood cholesterol because they contain high levels of soluble fiber
Great source of folate and magnesium, which are big contributors to heart health
The soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels
Of all legumes and nuts, lentils contain the third-highest levels of protein
- A wonderful source of protein for vegetarians and vegans!

Increase in steady, slow-burning energy due to its high fiber content and complex carbohydrates

Quick Tips:

Add lentils to any soup or stew recipe to add extra nutrients and fiber
Precook lentils and keep in your refrigerator for a quick protein source
Use lentils in place of beans in any recipe
Make an easy lentil dip by smashing cooked lentils with a fork and adding garlic, onion, chili powder and chopped tomatoes
Buy lentil-based crackers or chips as snacks

For more information visit:

http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html

http://www.medicalnewstoday.com/articles/297638.php

For more nutritional information go to: http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2

Some great and healthy recipes for lentils include:

Lentil Tacos – http://allrecipes.com/recipe/222610/tasty-lentil-tacos/?internalSource=staff%20pick&referringId=16982&referringContentType=recipe%20hub

Lentils with Garden Vegetables, Avocado, Walnuts and Hummus – http://bevcooks.com/2013/05/lentils-with-garden-vegetables-avocado-walnuts-and-hummus/

Vegetarian Lentil Sloppy Joes – http://lemonsandbasil.com/vegetarian-lentil-sloppy-joes/

Lemons –

Lemons are rarely consumed as a stand-alone fruit due to their intense sour flavor but are extremely popular when used in smaller quantities and in combination with herbs and spices. They are often used to lend a dynamic flavor to many sauces, salad dressings, marinades, drinks and desserts.

Health Benefits:

According to the American Heart Association, eating higher amounts of citrus fruits may lower stroke risk for women
As an excellent source of the powerful antioxidant vitamin C, lemons and lemon juice can help fight the formation of free radicals known to cause cancer
Vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage
The risks for developing asthma are lower in people who consume a high amount of vitamin C
Increases iron absorption
Foods that are high in vitamin C and other antioxidants can help the immune system battle germs that cause a cold or flu
While lemons taste acidic, they have an alkalizing effect on the body

*Important note: Maintaining a healthy diet high in fruits and vegetables is especially important during the winter months when physical activity levels tend drop

For more information visit: http://www.medicalnewstoday.com/articles/283476.php

For more nutritional information go to: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1937/2

Some great and healthy recipes for lemons include:

Rosemary Lemon Grilled Chicken – http://allrecipes.com/recipe/81064/rosemary-lemon-grilled-chicken/?internalSource=recipe%20hub&referringId=1294&referringContentType=recipe%20hub

Lemon Poppy Seed Pancakes – http://allrecipes.com/recipe/214498/sunday-morning-lemon-poppy-seed-pancakes/?internalSource=recipe%20hub&referringId=1294&referringContentType=recipe%20hub

Roasted Garlic Lemon Broccoli – http://allrecipes.com/recipe/144346/roasted-garlic-lemon-broccoli/?internalSource=recipe%20hub&referringId=1294&referringContentType=recipe%20hub

Limes –

A lime contains more vitamin C than a lemon. The vitamin C content in limes increases the body’s resistance to disease, aids the healing of wounds and prevents damage to the eyes. It is also helpful in preventing tooth decay and fragility of bones. A glass of warm water with lime juice and a teaspoonful of honey is an ideal remedy for a cold and a dry cough. If you are trying to avoid drinking high calorie and sugary sodas, flavoring a glass of still or sparkling water with lime juice will help to satisfy your urge for a strong, refreshing flavor in a healthier way.

Interesting Health Fact: Lime juice has the property of being very similar to the natural digestive enzymes in your body, and this means that consuming limes or drinking lime juice help your body to digest food more easily.

There is a link between high vitamin C consumption and a strong immune system, so if you consume a lot of limes then you may be less likely to catch irritating infections such as a cold or the flu.

For more information visit:

https://alternative-medicine.knoji.com/top-10-health-benefits-of-lime/

http://www.curejoy.com/content/ten-amazing-health-benefits-of-limes/