Lentils are what we grow in this part of the country, and my husband, Don, often encourages everyone to cook with them. He also sends small bags of lentils with everyone who comes along, including Marla’s Toronto friends whose parents came from India and Pakistan. Although lentils are a staple in their diet, they had never seen them growing in a field, and Sarah was thrilled to see them being harvested.
Don also asked me to add lentils to our regular breakfast of Red River cereal, along with seeds, nuts and cinnamon. He is excited about a recent lentil research study. Bert Vandenberg, a lentil breeder from the University of Saskatchewan, has promoted a study with soccer players, having them eat lentils rather than pasta before the big game for extended energy.
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Last week I decided to experiment with lentil recipes. The oatmeal-lentil chocolate chip cookies calls for a lentil puree. However, I used pre-cooked whole red lentils and substituted raisins for the chocolate chips. They are a little chewier with the whole lentils than puree. The lentil banana loaf used up my frozen bananas. Both recipes are from Alice Jenner’s The Amazing Legume, distributed by the Saskatchewan Pulse Crop Growers’ Association.
Lentil banana loaf
1/2 cup margarine 125 mL
or butter
1 cup white sugar 250 mL
2 eggs
11/2 bananas, mashed
4 tablespoons 60 mL
buttermilk or sour milk
1/2 cup lentil puree 125 mL
1 teaspoon vanilla 5 mL
2 cups flour 500 mL
1 teaspoon baking 5 mL
soda
1/2 teaspoon salt 2 mL
1 cup chopped 250 mL
walnuts
Cream butter and sugar, add eggs, beat well. Add well-mashed bananas and beat. Add sour milk and puree mix. Add vanilla and dry ingredients and mix by hand. Add nuts.
Put into a greased 9 x 5 x 3 inch (22 x 12 x 7.5 cm) loaf pan. Bake in a 350 F (180 C) oven 50 to 60 minutes or until a toothpick inserted in the centre comes out clean.
Oatmeal-lentil cookies
1 cup margarine or 250 mL
butter
1 cup brown sugar 250 mL
1/2 cup lentil puree 125 mL
1 teaspoon vanilla 5 mL
2 eggs
1 1/2 cups all-purpose 375 mL
flour
1 cup quick-cooking 250 mL
rolled oats
1 teaspoon baking soda 5 mL
1/2 teaspoon cinnamon 2 mL
1/2 teaspoon salt 2 mL
2 cups semi-sweet 500 mL
chocolate chips
Cream together margarine, sugar and lentil puree. Stir in vanilla and beaten eggs. Combine dry ingredients and stir in. Mix in chocolate chips. Drop from a spoon onto greased cookie sheets. Bake in 375 F (190 C) oven, 12-14 minutes. Yields about four dozen.
Lentil or split pea puree
A lentil puree freezes well. Double this recipe and have some on hand to make baked loaves and cookies or use in chowders and soups.
1 cup lentils or 250 mL
split peas
21/2 cups water 625 mL
Wash lentils or split peas. Cover with water. Bring to a boil and reduce heat. Cover and simmer until lentils are tender, 30-45 minutes. Drain lentils. Save enough stock to blend with lentils or peas to the consistency of canned pumpkin. As puree forms, stop, scrape and mix with a spatula and start blender again until a smooth puree is developed.
New Canada Food Guide
The Saskatchewan Pulse Growers is excited about the latest Canada Food Guide with its recommendation to eat more lentils and other pulses. Before Feb. 5, 2007, the last major revision to Canada’s food guide came out in 1992 – long before Canadians became concerned about trans fats, omega 3 fatty acids and growing rates of obesity.
In 2002, a Canadian Community Health Survey found that between 1994-95 and 2000-01, the number of obese Canadians aged 20 to 64 grew by 24 percent to almost 2.8 million. Increases in obesity rates were greatest among men and women aged 45 to 54, who accounted for a quarter of all obese adults in Canada. Among children, nine percent were considered obese. Another 20 percent were considered overweight.
Results showed the 41 percent of children and adolescents who reported they ate at least five servings of fruit and vegetables a day were substantially less likely to be overweight or obese. Two years after that study, Health Canada announced the food guide would receive a makeover to address changes in eating patterns, food supply and advances in nutritional science.
The Heart and Stroke Foundation and the Canadian Diabetes Association welcomed the new guide as a key tool in helping Canadians make healthy choices.
The new food guide suggests:
Meat and alternatives section:
- Meat and alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins.
- Have meat alternatives such as beans, lentils and tofu often.
- Eat at least two servings of fish each week.
- Trim the visible fat from meats. Remove the skin on poultry.
- Use cooking methods such as roasting, baking or poaching that require little or no added fat.
- If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.
Grain products:
- Fibre rich foods can help you feel full and satisfied. A diet rich in whole grains may also help reduce the risk of heart disease.
- Make at least half of your grain products whole grain each day.
- Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
- Choose grain products that are low in fat, sugar or salt.
- When adding sauces or spreads, use small amounts.
Vegetables section:
- Vegetables and fruit make up the largest arc of the food guide rainbow. A diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer.
- Eat at least one dark green and one orange vegetable each day.
- Go for dark green vegetables such as broccoli, romaine lettuce and spinach and orange vegetables such as carrots, sweet potatoes and winter squash.
- Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
- Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
Milk and alternatives section:
- Having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and optimal health.
- Have 500 mL (two cups) of milk every day for adequate vitamin D.
- Drink fortified soy beverages if you do not drink milk.
- Select lower fat milk alternatives.
- Compare the nutrition facts table on yogurts or cheeses to make wise choices.
Source: Health Canada, www.
hc-sc.gc.ca.
Barbara Sanderson is a home economist from Rosetown, Sask., and one of four columnists comprising Team Resources. Send correspondence in care of this newspaper, Box 2500, Saskatoon, Sask., S7K 2C4 or contact them at team@producer.com.
