Soak up some soluble fiber with Carrot Lentil Coconut Stew

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Heart disease is the leading cause of death for both women and men; about 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.

Americans do not get enough fiber and this could be one contributing factor of the alarming rate of heart disease in our country. Fiber protects the heart!

One type of fiber is soluble; this type of fiber is found in beans, lentils, peas, oats, oat bran, and apples. Research has shown that fiber can lower LDL cholesterol and total cholesterol, both of which reduce the risk of heart disease.

I have created a delicious lentil stew recipe that is loaded with soluble fiber. Don’t be intimidated by the number of ingredients, they are mostly  warming spices that will give your immune system a boost—perfect for this time of year! Enjoy!

Carrot Lentil Coconut Stew using Crock Pot/Slow Cooker

      Ingredients:   

  • 2 Cups of Dry Red Lentils
  • 1 Cup of Medium Spiced Salsa (I like Newman’s!)
  • 1 Teaspoon of Vegetable Oil
  • 2 yellow onions, chopped.
  • 3 Large Carrots, cut in half length wise and thinly sliced
  • 5 cloves of minced garlic
  • 2 Teaspoons of Turmeric
  • 1 Teaspoon of Cumin
  • 1 Teaspoon of Fenugreek
  • 1 Teaspoon of salt
  • ½ teaspoon of lemon pepper
  • 6 cups of Vegetable Stock
  • Korean Chili sauce (you can purchase at any Asian Market)
  • 1 can of lite coconut milk
  • 1 Tablespoon of Lemon Juice
  • Chopped Cilantro and Unsweetened Shredded Coconut for topping/garnish

 

                Directions:

  1. Rinse lentils and soak overnight in 5 cups of water
  2. In a big soup pot, heat the oil over medium heat.
  3. Add the onions, carrots and cook for 5 minutes, stirring them until they are soft.
  4. Add the garlic, turmeric, fenugreek, salt and lemon pepper and stir for one minute.
  5. Add the salsa and bring to a boil.
  6. Stir in the lentils and vegetable stock.
  7. Transfer this concoction to a slow cooker. Cook on HIGH for 4 to 5 hours or LOW for 8 to 10 hours.
  8. Stir in coconut milk and lemon, cook for 15-20 minutes on HIGH.
  9. Add a couple of squirts of the Korean Chili sauce. Mix Well.
  10. Serve in soup bowls. Garnish with cilantro and coconut.. or a swirl Korean Chili sauce.

 

 

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Toby Amidor’s Miso-Garlic Pork Chops

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I hope everyone had a fabulous Easter! With the busy week ahead, are you looking for a quick and easy dinner recipe? Look no further than Toby Amidor, one of my favorite dietitians! She is releasing her third cookbook tomorrow called The Easy 5-Ingredient Healthy Cookbook: Simple Recipes to Make Healthy Eating Delicious. Tomorrow, I’m posting an interview I did with her and you will have a chance to win a copy of this amazing book. Here is one of my favorite recipes from the book!

Toby Amidor’s Miso-Garlic Pork Chops

Ingredients

  • ⅓ cup white miso
  • ⅓ cup sake
  • ⅓ cup mirin
  • 2 teaspoons minced fresh ginger
  • 1 garlic clove, minced*
  • 4 (5-ounce) boneless, pork loin chops
  • Cooking spray or 1 tablespoon olive oil*

Instructions

  1. In a large bowl, mix the miso, sake, mirin, ginger, and garlic into a smooth paste.
  2. Add the pork chops and turn to coat all sides with the glaze. Marinate in the refrigerator for at least 30 minutes or up to overnight.
  3. Coat a grill pan with cooking spray and heat over medium heat. Alternatively, brush the grates of an outdoor grill with the olive oil. When the pan or grill is hot, cook the pork chops for about 3 to 5 minutes on each side, until they reach an internal cooking temperature of 145-degrees Fahrenheit.

I hope you enjoy this entrée as much as I did! Don’t forget to check out my blog tomorrow evening April 3, for a chance to win Toby’s incredible new cookbook!

How to Protect your Pearly Whites with Nutrition

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As you grow older, maintaining healthy teeth and gums becomes imperative.  Nutrition is as important as flossing and brushing—it really is. And it’s not just about avoiding sugary food and drinks; it’s also important to eat foods that promote healthy gums and teeth. Do you want to know what they are? Here are my top recommendations!

  • Detergent foods

Am I asking you to put detergent in your teeth?  Of course not!  Dentists refer to foods that have a pretty low pH, are filled to the brim with water and fiber and have a crunchy texture as “detergent foods.”  These foods literally clean your teeth. Some great examples include cucumbers, celery, carrots, and apples. Eat them at the end of a meal to help clean those gems in your mouth!

  • High-calcium and phosphorous foods

Calcium is as awesome for your teeth as it is for your bones. Calcium and phosphorus is a dominant duo for your teeth. These two minerals can actually re-mineralize your teeth enamel. In fact, tooth enamel is almost entirely composed of calcium phosphate (Calcium + Phosphorous as you may remember from chemistry class).

Some great high-calcium/high phosphorous food choices include: nuts, seeds, dark leafy greens, dairy products, and fish bones (euu…gross…I know, but canned salmon is a great example…just crush the bones in it and you have an awesome calcium phosphorus action happening).

  • High vitamin C foods

Vitamin C manufactures collagen so it is an excellent nutrient for keeping your gums healthy. The best vitamin c choices include strawberries, kiwi, oranges, red peppers, and kale.

  • Onions and garlic

Onions and garlic are natural anti-bacterial agents. Sautee your meat and veggies with garlic. Add both garlic and onions to soup. Red onions are delicious in salads. These two rock stars help prevent the leading cause of tooth decay, plaque buildup.

  • Green tea

Green tea is the ultimate powerhouse for your teeth. It lowers the acidity in your saliva (preventing plaque buildup), is a natural anti-inflammatory (very helpful for maintaining healthy gums), and it kills the microbes that make your mouth stink (so it’s a natural breath freshener).

There have been several studies indicating how incredible green tea is for your teeth. A recent study published in the Journal of Periodontology studied 940 men between the ages of 49 and 59 and discovered that the men who drank green tea regularly had far better oral health than those who did not.

Try applying at least a couple of these recommendations between now and your next dental checkup—I bet your dentist will see improvement!