Nutrition In Motion

Lentils: a Balance of Flavor and Health

by Theresa on February 7, 2011

Lentils are legumes that probably originated in the Near East. This might explain their popularity in the Mediterranean area, the Middle East, and in the Indian subcontinent.

Lentils are high in proteins, iron, as well as fiber. Half a cup of cooked lentils contains about 25% of the average daily recommended fiber intake. Fibers are important for glucose control and can help with weight loss as well.

Our bodies absorb iron from animal products more easily than from plant sources. In order to maximize the
absorption of iron from lentils, complement the meal with a food rich in vitamin C (tomatoes, cabbage, orange,
strawberries, bell peppers). Choose the type of lentils based on the dish you want to cook. For instance, French freen lentils are ideal for salads, while red lentils are more suitable for soups because of the softer texture.

Lentil facts: because of their round shape lentils symbolize the cycle of life in some cultures.

Cultural tip: Dal is a traditional Indian lentil dish, flavorful and generally not spicy (source: Cultural Food Practices, Diabetes Care and Education Practice Group, 2010).

Check out some preparation tips and get a Zesty Lentil Salad recipe by reading the attached file here, compliments of our volunteer registered dietitian, Stefania Manetti.

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Lineup for Green Beans

by Theresa on December 29, 2010

Green beans are a popular low-calorie vegetable from the summer through the holidays. Green beans provide about 10% of daily recommended dietary fiber intake.

Fiber is important for:
• glucose control (if a food contains 5 g fiber or more, half the grams of fiber may be subtracted from the total grams of carbohydrates).
• weight loss (helps to feel fuller).
• regular bowel movements.

If you do not have fresh green beans handy, you can enjoy frozen or canned beans. Frozen beans are preferable since they are minimally processed and packed at peak season, when vegetables are most nutritious and tasty. If you rely on canned green beans, discard the liquid and rinse the beans under running water to reduce your salt (sodium) intake.

Preparation tips:
★ If using fresh green beans, steam them for about 8 minutes to keep them crunchy.
★ Cut the beans only after cooking.
★ Frozen beans can be steamed for a shorter time. Canned beans are ready to use.
★ Choose unsalted, raw cashews.

Click Here to see the full PDF file and get a Green Bean Casserole Recipe

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Can You Beet This?

by Dance Out Diabetes on November 11, 2010

Beets have definitely gained popularity over the past few years and are often offered in salads at restaurants.

Beets are great for their color and taste, but also for their nutritional value. They are high in folate and manganese and are a good source of potassium, and fiber  soluble and insoluble). They also contain magnesium, vitamin C and antioxidants (betain, lutein and zeaxanthin). All these nutrients may have a protective effect against heart disease, birth defects, and also some forms of cancer.

Although beets taste sweet, they are not high in sugar (the red and yellow beets found at the market are different from the sugar beets used to make table sugar). The high fiber content makes beets a very good choice for those concerned about their blood sugar (glucose) levels.

Beet facts: The beet family also includes Swiss chard and spinach, which are grown for their highly nutritious leaves. As a matter of fact, beet leaves can also be cooked and eaten, just like Swiss chard.

Click Here to see the full PDF file and get a Beet Salad Recipe

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