Red Lentil Curried Soup March 22, 2008

Lately I’ve been craving lentils and for once my cravings are following a healthier route. This is an unusual craving considering that I usually have constant cravings for Stewart’s Mint Marcy ice cream or Ben & Jerry’s Bananas on the Rum, which sits dangerously in my freezer as we speak. So to be a good girl, I decided to make a savory Red Lentil Curried Soup this afternoon.

I try to increase the amount of protein I consume in a day, but I know I do not get enough. Twenty-six percent of a lentil’s mass is made up of protein. So if you had just 3.5 oz of lentils you would be getting 26grams of protein, and you would also satisfy the 60% of iron and 67% of Thiamin (B1) you need in a day. In many parts of the world lentils are an essential part of a low or no meat diet.

Also note that curry powder, especially the yellow varieties are quite good for you. Yellow curry powder contains a lot of turmeric, which gives curry its yellow color. Turmeric is an excellent anti-inflammatory, which is good for bad joints and your heart. Many of the problems associated with your heart and joints are because of inflammation; osteoarthritis and inflammatory heart disease are great examples.

So, I hope you enjoy this delicious yet healthy soup and be sure to let me know what you think.

 

Red Lentil Curried Soup 

 

Soup Base

6          cups of chicken broth, organic, low sodium & free range (if possible)

1          can of coconut milk (the can I used was 14 oz. and was a Thai brand)

2 ¼      cup of water to round out the total liquids

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8          cups of liquid total

1          pound of organic red lentils

1 ½      teaspoons kosher salt

 

Flavors

2          tablespoons organic almond oil or any high smoke point vegetable oil

1          medium onion, minced

1          red bell pepper, minced

2          carrots, minced

5 to 6   cloves of garlic, minced (I cheated and used a garlic press)

1          tablespoon ginger, finely minced or grated (I used the garlic press here as well so I didn’t have to peel the ginger)

2          tablespoons curry powder, organic bulk

1          can of organic pureed sweet potatoes

 

Finishing Touches

Lemon juice

Dash of cayenne pepper

Rinse lentils in water till water runs clear. In a large pot, combine the chicken broth, coconut milk and water. Add lentils and bring to a boil over high heat.

Reduce to heat to low and add salt, cover and cook until very soft.

Heat the almond oil in a sauté pan over medium heat. Add minced onions, peppers and carrots to the pan. Cook the vegetables for about 15 minute or so until soft.

Add a little more oil to pan if needed and add garlic, ginger and curry powder and sauté for another 5 minutes. Sautéing the curry powder will allow certain flavors to develop, that can really only be released by cooking it with a little oil.

Add vegetable mixture to lentils. Stir in the pureed sweet potatoes. This will add a little natural sweetness.

To serve squeeze a little fresh lemon juice and a little dash of cayenne pepper on the top.

Rustic Whole Wheat Bread January 28, 2008

I am sure like many of you, there is nothing more irresistible than fresh baked crusty bread. I am also sure that you are just as vigilant at counting your protein and fiber contents per serving as I can be. I know that if I am being particularly strict, I can spend a good 15 minutes in the bread aisle just comparing the varying nutritional pros and cons of many loaves. Lately though, to appease my other near obsession of eating more natural, less processed food, I avoid buying bread at the market. 

So where does that leave me. I go to my local whole foods store, Wild Thyme in Ballston Spa, and buy a loaf of Rock Hill Bakehouse Whole Wheat Farm Bread. The flavor almost hints of a savory sourdough. It makes the most divine toast, which I often make a little meal of when I get home late from work. I enjoy my delicious toast thoroughly until I remember its nutritional content. It only contains 2 grams of fiber and 3 grams of protein per serving and on top of that the slices are huge. Each slice could be from 2 to 3 servings for all I know.  Please, don’t let me sway you away from purchasing this exquisite bread (which to my knowledge can also be purchased at Mezzo in Albany, and various Hannafords), but I need something smaller and higher in fiber and protein. 

So I decided to make my own bread, and consulted some recipes and decided to adapt one from “The Cook’s Book”, edited by Jill Norman. This book is great for those that want increase their skills in the kitchen but are not quite yet ready or willing to try the CIA’s text book “The Professional Chef”. Both would be great additions to any cookbook collection, but carry a hefty price. 

**Please note – I always weigh my ingredients, so I will provide both weight measurements and standard measurements. 

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Whole Wheat Bread 

18 ounces or 4 cups        whole wheat flour for bread making (example – Bob’s Red Mill Organic Whole Wheat Flour)

1 ½ teaspoon                   sea salt or kosher 

1 ¼ cup                             water at room temperature 

1 ¼ teaspoon                   dry active yeast

¼ cup                                 water, approx 92^o

1 tablespoon                     whole wheat flour, from the total amount above                                   

Oil as needed for kneading. Olive is fine.  

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First combine salt and flour in a bowl, using a whisk to distribute the salt. 

Then in a small bowl or cup, mix the yeast and 1 tablespoon of flour together with the warm water. Let this sit for 10 minutes. 

After the yeast mixture has sit for 10 minutes and has created bubbles, combine the water and the yeast mixture with the flour creating very sticky dough. Use your hands while mixing the ingredients to make sure they are well combined. Let the dough sit covered with a tea towel for 30 minutes.

After 30 minutes knead the dough, with some oil to prevent sticking, and shape it to a desired shape. I shaped mine into a long loaf, making sure any seams were place on the bottom. Place on a baking sheet or in a loaf pan. I used my stoneware baking sheet. 

Allow your newly shaped loaf rise for 1 hour to 1 ½ hours. Meanwhile preheat your oven to 425^o­. 

Slice the top of the loaf with a knife in a decorative manor. This prevents the crust from splitting open haphazardly. When you place the loaf into the oven, either spray the dough with water or add a few ice cubes to the bottom of your oven. I used ice cubes. Bake for 15 minutes. 

Lower the oven temperature to 375^o and bake for another 30 minutes. When the loaf is done, you should be able to tap the bottom and it will sound hollow. 

Slice, serve and enjoy.  

I would keep this bread in the fridge, because it is preservative free and may spoil quickly at room temperature. 

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A quick fact: 

Total this bread contains 64 grams of protein and fiber. Also this loaf is considerably smaller than the half loaf that you buy from Rock Hill. The half loaf only contains 32 grams fiber and 48 grams protein. By far the homemade bread is a healthier choice. 

So how did it taste? The homemade whole wheat bread was chewy, crusty and delightful with butter and cherry preserves. It also made a great breakfast, this morning, when toasted and smoothed over with peanut butter.

So with a little effort, you can not only save money by making your own bread, you can also eat healthier too. Enjoy!