Immunity Booster #5 Lentils

Lentils Nutrients: Vitamins B3, B5, B6, folate, calcium, iron, magnesium, manganese, potassium, selenium, zinc; fiber, protein. Essential amino acids: lysine, valine, arginine, methionine+cystine, phenylalanine+tyrosine, tryptophan, theronine, isoleucine, & leucine. 

If you purchased a pound of lentils generally you will pay anywhere from $1.99-$4.00 (sold whole or split in halves) which is dirt cheap for the power packing nutrients this legume offers. This antioxidant-rich staple in many countries works like this; B-vitamins help to boost the immune system, aiding the fight of bad bacteria and other intruders. B vitamins are also called "Happy Vitamins" assisting in sending positive mood enhancement to the brain. Selenium and iron is vital for healthy blood. Fiber boost your energy while keeping your digestive system healthy, fills you up therefore allowing you to eat less and helps to eliminate cholesterol. Health magazine has selected lentils as one of the five healthiest foods (via- wikipedia).

Lentils are a super food and can assist in the following; weight loss, cancer prevention, cardiovascular disease, diabetes & blood sugar disorders, cholesterol reduction, and digestion problems.
 
All amino acids are present when you sprout them first! Sprouting just means to soak them for 8-14 hours before cooking them. Green and brown lentils have higher levels of nutrients than the red/pink.                                                                                                                                                                                                                                                                                                                                                                                       

Burger Bleus

An alternative to ground beef burgers doesn't have to be a bland dry one! This ridiculous juicy simple burger will top all your turkey burger experiences.

Burger Mixture

1 Pound ground turkey (dark meat)

1/4 Cup blue cheese crumbles

A couple dashes of Worcestershire sauce

S/P

Mix all ingredients together and form your patties with 1 pound of ground turkey you should get 3-4 good size patties. I tossed mine on a grill but you can make them in a sauce pan on your stove. Cook on each side for 4-5 minutes.

Burger Fixings

Red wine caramelized onions 

Turkey Bacon

Avocado

Argula

Cheese (one I made with pepperjack and this one I put more blue cheese)

Mayo or Burger Sauce (below)

My Yummy Tangy Burger Sauce

1/4 C BBQ Sauce

2 Tablespoons Mayonaise

1 teaspoon Dijon mustard

1 teaspoon honey

Garlic powder

S/P

Serve this bad boy with sweet potato fries sprinkled with parmesan cheese!

Healthy Cooking Oils

Rather you dabble in the kitchen from time to time or you make daily meals for yourself or your family most cooks use oils, butter, margarine or cooking sprays to coat your pan or saute. With so many choices what is the healthiest option?

Lets start with what is commonly known, you may be familiar with Extra Virgin Olive Oil and some of its beneficial properties. 

• Rich in Omega-3 & 6 Fatty acids
• Heart Health benefits  (increased elasticity of arterial walls reduces vascular stress and consequentially the risk of two common causes of death—heart attacks and stroke)
• Lowers Cholesterol (Unlike saturated fats, olive oil lowers total cholesterol and LDL levels in the blood)
• Vitamin E & K
• Antioxidants (Polyphenol antioxidants, carotenoids, and oleuropein)
• Moisturizing to the skin (used for many natural remedies)
• Colon Cancer prevention

There is another choice commonly available to you... Grapeseed Oil. So what is the difference between grapeseed oil and extra virgin olive oil? The truth is they share the same nutritional value both being high in antioxidants, heart friendly, rich in Omegas 3 & 6, cholesterol-free, skin-moisturising- used in natural and cosmetic usages, amongst many other health remedies and benefits. However, there's a couple things that stand out about grapeseed oil.

• Higher in vitamin E
• Has the lowest level of saturated fats amongst ALL oils
• High smoke point (420 Fahrenheit, which means can be heated higher and is good for frying)
• Neutral  in taste- versatile without masking the taste of delicate dishes and good for baking
• Emulsifies well, great for salad dressings or making a mayonnaise (as well as olive oil but olive has a stronger taste)

Conclusion, through many studies grapeseed oil is said to be higher in benefits although both are VERY great choices to keep in your pantry. I love the taste of olive oil! 


*Note that like any oil, oils can become rancid quickly if not stored properly so keep in a cool dark place (a cabinet or pantry) and not on your counter exposed to sunlight. When purchasing always buy in darker glass bottles not plastic, because plastic is porous and can make your oil go rancid (become stale and bitter) faster. You only get the maximum health benefits of olive oil if its EXTRA VIRGIN OLIVE OIL. Stay away from (i.e. Light, Virgin Olive Oil or Oil Olive Blends).                                                                                            

Chicken & Shrimp Lettuce Wraps

Ingredients:

• 3/4 Cup red onion (minced)
• 3 Tablespoons fresh lemongrass (minced) or paste can be found near the herbs in your grocery store
• 1 Tablespoon thinly sliced Thai chilies or serrano chilies
• 2 cloves of garlic (minced or in a paste)
• 1 1/2 pounds ground chicken
• 1 # shrimp
• 1/4 Cup waterchest nuts (chopped)
• 1 Cup green onions (thinly sliced)
• 2/3 Cup fresh lime juice
• 1/3 Cup fish sauce (also called nam pla)
• 1 Teaspoon honey
• 2 Teaspoons Thai roasted chili-garlic paste
• 3 Tablespoons hoisin sauce
• 2 Tablespoons soy sauce
• 1/2 Cup chopped fresh cilantro leaves
• 1/3 Cup chopped fresh Thai basil
• Romaine. Butter lettuce. or Green Leaf lettuce

Directions:

Heat a large pan to medium high temperature, saute the red onion, lemon grass and chilies until slightly softened then add the garlic and saute for one minute. Then add the ground chicken and cook until browned, now add the shrimp and the rest of the ingredients. Once the shrimp is cooked through (in about 3 minutes) taste the flavor, if you want more citrus taste add more lime juice or even add the zest of the lime. I usually add more hoisin just because I love the taste it adds.

Spoon the filling into lettuce leaves and enjoy. Serve with cucumber slices and a dipping sauce; mix hoisin, rice vinegar, chili and/or sesame oil.