Good Lifestyle

Have you ever wondered how to prepare the rainbow lenses in the grocery stores? Red, green, black, yellow or orange, this member of the family of legumes is bulk in natural food stores, and it is popular for its nutritional value. High protein, fiber and minerals, lentils are part of many Mediterranean dishes, the Middle East and Indian. So, what are the lenses and how can you add them to your diet? It's easier than you think.

Each type oflens has its own taste and a texture. Going from the earth to butter, they can add to a dish or serve as the main ingredient. You have probably heard about lentil soup, but it's just one of the many ways to enjoy this pulse of protein and fiber.

What are the lenses?

Lentils are an old food, found in archaeological sites going up at the age of bronze. These are seeds of edible legumes and are closely linked to beans, nuts and peas.

Flat and round shape, like small discs, lentils are varieties like theRed chef, a type of orange lens with cooked red is soft and soft in flavor. There is alsoFrench lenses, which are firmer, with a slight mineral flavor.

While some types ofLentils are slightly higher in proteins and fibers, all varieties are nutritious. Whether you prefer black, red, brown or green lentils, they are all nutritional powers.

What types of lenses are there?

The lentils come in a large number of colors: white, yellow, orange, brown, black, gray, green, even speckled. And each of them can improve the flavor and nutrition of a dish. Chief jack moore ofKitchen and waterbar, which appeared on the food networkBeat Bobby Flay andBurgers, Brews & ', uses severalTypes of lentils in his dishes.

"My favorite types of lenses are black Beluga lens and orange bengali lens," says Moore. "The black lentils really have a good flavor and keep their form well when cooked. Orange lentils are large in soup or stew."

Beluga black lentils are named for their appearance after cooking. They shine and shine in small black orbes, which have expensive caviar look. Brunette lentils, meanwhile, are earthy. Green lentils will hold more texture. Red lenses tend to be soft, giving them an excellent choice for the thickening of soup or puree.

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When are the lenses in the season?

In North America, lentils are harvested at the end of the summer,According to American pulses. Farmers plant them in late April and early May and the harvest comes a few months later.Most of the world's lentil production takes place in Canada, specifically in the region of Saskatchewan.

The lenses are not just good for your body, or they also help farmers too. Legumes, including lentils, help farmers' sole converting air nitrogen, whichAllows farmers to use less nitrogen fertilizers. So, if you start a garden at home, lentils could be a great place to start.

What are the benefits for the health of lentils?

A quarter of a cup of black lentils will give you 10 grams of protein and seven grams of fiber. They are also afood that is rich in iron, an essential nutrient for your body function properly.

Chloe Paddison, Dietary Nutritionist Registered and Licensed DietitianCurative nutrition, recommending the lenses to its customers for their nutritional qualities. "The lenses are composed of carbohydrates and protein," says Paddison. "A cup of cooked lentils provides 40 grams of carbohydrates, with 15.6 grams from fibers and 18 grams of protein, which is so many protein that three entire eggs, all with only 230 calories."

Lentils are also prebiotic foodWhich means they are a kind of food that the good bacteria in your gut feeds on surviving.Prebiotic foodsHelp you increase your overall health, especially your immune system. In addition, they are low in bold and they are raised in a number of other nutrients.

Paddison says they are raised in folate, which represents 90% of our recommended daily value in 1 cup, 49% of our recommended daily manganese value in 1 cup and 37% of our recommended daily iron value in 1 cup. "In small quantities, the lenses also offer phosphorus, copper, thiamine, potassium, vitamin B6, magnesium, pantothenic acid, niacin, riboflavin, selenium and the Vitamin C, she says.

Like a legume,Lentils could help reduce cholesterol, too much. There are many health benefits that show that this nutritional impulse should be a staple in your diet.

How do you cook lenses?

There is a lot ofRecipes of healthy lentils There, lentil hamburgers toRoasted salmon with lentils. But if you add the legume to your diet for the first time, you can start by boiling them.

Boil the lenses in a saucepan with about three parts of water in part of the lentils,Lentils.org suggests. (They increase in size with the cooking process, so it is important to use a saucepan with enough space.) Hake them boil over medium-high heat, covered and reduce the temperature for 15 to 20 minutes during their Cooking.

Moore does not add spices when he cooking lentils, but you can try different seasonings and see what works better for your taste. If you boil them to a recipe later, you can always enter them later in the process.

"I love them plains-Jane. If I was going to serve lenses with other vegetables or meat, I would end up with fresh herbs like mint and parsley," says the chef. "If I were cooking something like a Chile or a stew, there would be spices in these dishes, but I do not normally like too many spices directly to the lenses as they cook."

And between lots of lentils, you do not have to worry about being bad, either. They will remain fresh in a cool and dry place for a year. In addition, you can freeze the entire baked lenses or mashed for three months maximum.

Do you soak the lenses before preparing them?

Tempered lenses can be useful, but the reason is not exactly what you expect. Some people think it helps to facilitate the cooking process, but there is also a more practical reason.

"It has nothing to do with reducing cooking time," says Moore. "What he does is breaking indigestible starches in lentils, making them easier to eat for some people."

While beans are generally soaked before preparation, lenses do not always need soaking. And the cooking time is not such a concern - they take less time to cook than other legumes.

What are the creative means to use lenses?

A bad way to use lenses is inIndian slabs, rich stews made with legumes, especially lentils. DALS are a delicious and nutrient-rich choice, and every region of India has its favorite additions, coconut with cumine and turmeric. The DALS are delicious on rice or with Bhatura, a deep bread to fried.

The lenses are large soups, thicken them to a satisfactory consistency. They also make delicious substitution for chickpeas in Hummus. With just a culinary robot, you can make lenses in agluten-free flour Use in cooking. They are also an excellent substitute for meat, whether you are vegetarian or not. Just train them in a galette and eat them with the style of burger.

And for lighter meals, lentils are also an excellent addition to salads. "My favorite way to introduce them to the restaurant is to take the Beluga black lentils and once they are entirely cooked, we have fries until they are crisp and that they use them as a crispy trim on The dishes, "explains Moore. "They offer an excellent alternative to nuts on a salad and bring a good butt."

However, you eat them, lentils can be a herbal boost for your nutrition and health. They are rich in fiber and protein, as well as a variety of other nutrients. They are also low in bold and affordable, making it a great option for healthy and economic meals.