Healthy ingredients – Lentils

26 Oct 2019

Share:

Healthy ingredients – Lentils

Lentils are one of the staple ingredients of Indian (& middle eastern) cuisine and with good reason.

Lentils, often referred to as Dal are really any type of split pulses (or legumes) A pulse refers to the dry edible seeds of the pod. (such as lentils, beans or peas) They are typically offered in a few ways, whole, split, some with skin some without.

The benefits of these are endless. Not only are they tasty but they add a nutrient dense component to any meal. To take a quick look at their nutritional profile they are high in protein and low in fat, high in fiber, as well as complex carbohydrates, and they are generally gluten-free (depending on farming techniques). Not to mention they are high in vitamins and minerals and they are even considered heart healthy. It’s such a powerful component to add to a meal.

Furthermore, lentils contain phytochemicals. Many of which protect against chronic diseases such as Heart Disease or Type 2 Diabetes. They also contain Polyphenols which have anti-inflammatory and antioxidant effects. Studies have shown a link between eating lentils and lowered blood sugar.

They are also extremely popular if you are a vegan or vegetarian. Lentils pack an impressive number of vitamins and minerals. Also, when paired with rice, they are considered a complete protein. Meaning it can be a guilt free staple to your diet. Traditionally this is a dish that is often served to babies when they first start eating solid foods because it is soft, easily digested and nutrient dense.

Red Lentils are probably one of the most common types in Indian Cuisine and can easily be found in most grocery stores. They can be sprouted and used in curries and soups and rice dishes. They are popular because of their versatility. Probably equally important to Indian cuisine are yellow lentils. They are an incredible source of B vitamins, magnesium, potassium, and zinc. Often used in curry, sautéed with onions and garlic. These heart healthy foods can add extra nutrients to so many dishes.

Are you wondering where this superfood has been all your life? Believe it or not it’s probably sitting on the shelf of your local grocery store right now. You may feel intimidated about soaking, sprouting, and slow cooking these. Or maybe you are hung up on all the many varieties and benefits without being sure of which flavors will pair best. Our Genies can be an answer. Let us demonstrate how to incorporate this new ingredient into your diet. Ask all the questions you want and learn by watching us cook this fresh right in your kitchen. You might have just discovered a new favorite food, and your health will benefit too! You can’t go wrong. Call us today!

References:

Indian Pulses – A quick guide to lentils, beans and peas

Basics of Indian Cooking: Dal (Beans and Lentils)

https://www.healthline.com/nutrition/lentils

 

 


Related Post

Healthy Ingredients_Tahini

14 Jul 2021

If you’ve ever dipped a carrot or pita chip into a bowl of hummus, you’ve likely been the lucky beneficiary of tahini — an extremely common, yet not commonly known ingredient that serves an integral role in middle eastern and Mediterranean cuisines. This incredible ingredient is a tasty, healthy, and versatile food that you’ll want to get to know.

A smooth paste made from grinding hulled sesame seeds, tahini is essentially sesame butter. With a delightful nutty flavor and a rich, creamy texture, tahini is almost the middle eastern equivalent of peanut butter, although tahini is a little bit looser, with an earthier, slightly more bitter flavor.

The appealing taste and texture of tahini lends itself to many tasty iterations in middle eastern cooking. Tahini is most well-known for being the glue that holds together quintessential middle eastern dips like hummus and baba ghanoush, (smoked eggplant dip) but it’s also be used in numerous other applications. It can be served as a stand-alone dip for crackers and vegetables, mixed with olive oil and lemon to make a full-bodied salad dressing, spread on toasted bread or pita, used as a marinade for grilled meats, slathered over roasted vegetables, blended into healthy fruit smoothies, or even used in desserts such as cakes and cookies.

Aside from its delicious taste and endless culinary utility, tahini is loaded with health benefits. It boasts high levels of healthy fatty acids and it’s a good source of protein, iron, calcium, antioxidants, dietary fibers, and a host of other important vitamins and minerals. This varied and impressive nutritional profile renders tahini a bona fide superfood and its rich levels of iron and protein make it an excellent ingredient for vegan and vegetarian cooking.

Among many other benefits, tahini can reduce inflammation, is good for weight loss, can strengthen the immune system, and may even help protect against heart disease and some cancers.

(Also ReadHealthy ingredients – turmeric)

You should be able to find tahini at your local grocery store in the international section, although it may sometimes require a trip to a specialty market or health foods store.

With all of its wonderful culinary variations and incredible health benefits, tahini is a great ingredient to start incorporating into your life. But with all new ingredients, sometimes it can be difficult to know where to begin.

That’s where CookinGenie comes in. Whether it’s folded into a creamy homemade hummus, drizzled over crispy hand-rolled falafel, or topping a hearty chickpea shawarma salad, our genies offer an array of healthy, delicious, family-friendly dishes that will help you seamlessly blend tahini into your diet. Book one of our talented genies today to taste and experience this magical ingredient from the comfort of your own home.

Read More

save time with personal chef - CookinGenie blog

26 Nov 2021

At first glance, most people don’t think much about the benefits of hiring a personal chef to come in once in a while to prepare a meal. For many, all they focus on is the fact that they’ll have a professionally cooked meal. However, when you consider having one less meal to cook, you can start seeing how you can save a lot of time using a personal chef through CookinGenie. 

Eliminate Planning 

Meal planning doesn’t come easily for everyone: 

  1. It can take up a great deal of your time to go through recipe books and ingredient lists to find something you want to make during the week. 
  2. You’ll need to figure out if you have to make the recipe larger or smaller to fit your family’s needs. You’ll also have to decide if it needs to be changed up to suit everyone’s tastes in your home, such as substituting one item for another because of a food allergy. 
  3. You’ll have to write out the grocery list that you must remember to take with you before going grocery shopping. 

Estimate that this takes you at least 20 minutes or longer. 

Reduce Shopping Time 

Picking up groceries for a fresh gourmet dinner often isn’t done with your regular grocery shopping trip. To get the freshest ingredients, you’d want to stop by your grocery store on the way home. That can take up at least a half-hour of time, if not longer, as often the grocery store lines are even longer after work. There’s a good chance it may take up to an hour to find everything you need and go through the checkout. 

No More Cooking Time 

Once you get home with the ingredients you need to make your special meal, it’s time to start prepping the food and get to cooking. Washing everything, chopping it up, and pulling out all of the cookware takes time. Then, you have to actually begin cooking. Depending on the meal you’re planning on making, this could take a short time or over an hour. After planning, shopping and cooking, you could be an hour or more into handling your dinner. 

Relish Your Food 

Then, it’s time to eat. Do you ever feel like you can’t enjoy the meal you’ve made because all you can think of is the next step? Taking your time to eat and really enjoy your meal means it’s that much longer until you can tackle the kitchen to clean it up and get ready for the morning. A personal chef means that you can focus more on what you’re eating rather than trying to eat as fast as you can to move on to the next task. When you have a gourmet dinner skillfully prepared for you, you’re going to want to take your time and savor every bite you take. 

Save on Clean-up Efforts 

After you’ve prepared a meal, it’s time to clean the kitchen. If you took an easy way out with dinner, such as a TV dinner, there might not be much clean-up. However, even a simple dish of spaghetti with jar sauce can dirty up your kitchen pretty easily. Doing the dishes at the end of your day can often equate to another half hour to an hour of time. That means you’re up to a few hours of tasks after you’ve come home from work.  

Additional Meals 

What about tomorrow’s lunch? It can be time-consuming getting a meal prepped for the next day. You don’t want to deal with it when you’re rushing out the door in the morning to start a new day, so it’s better to get it done at night before you go to bed. You find something in the fridge and pack it up. That may take you another 15 minutes or longer to handle before you can do something else with your time. 

Same Meal Using a Personal Chef 

When you use a personal chef through CookinGenie, you cut down this time considerably. Your personal chef will handle the grocery shopping, cooking, and cleaning up after you’re done. You still get the chance to relish your food without having to focus on all the other factors that come with making dinner. Spend time talking with your family and enjoying the great food you didn’t have to prepare. Plus, you no longer have to worry about those additional meals when you order a more significant portion. You can take your leftovers to work the next day or pack your child’s lunch easily. 

 By using CookinGenie for a personal chef just one evening a week can save you several hours that you can use to do anything else you’d want to handle. Multiply that by a few times a week, and the time really adds up. Plus, you get all of the other benefits from having a visit from a personal chef, such as freshly cooked meals made by a skilled individual. You don’t have to rely on your skills or regular menu for putting dinner on the table. Be adventurous and enjoy a nice variety of foods beyond what you feel comfortable making at home for yourself and your family.  

Save Time Through the Website 

The website makes it easy for you to save time, as well. Meal planning can take up a great deal of time. With CookinGenie, you’ll be able to easily search for a personal chef, schedule a time, and pick a meal along with determining your portion size. The portal makes it easy for you to set up your next professionally cooked meal. Of course, you may find yourself scrolling to discover new menu options or chefs to expand your options. 

 Ready to see how many hours you can save in a week when you use a personal chef through CookinGenie? Book a meal today through our website to start seeing the time benefits that come with our service. You’ll wonder why you didn’t do it sooner as you enjoy a home-cooked meal. 

Read More

28 Oct 2019

In our previous posts, we talked about how challenging it is to manage all our daily priorities (life, work, kids….) & still cook healthy meals from scratch.

Healthy eating can be a controversial topic. There are so many options today between organic, vegan, paleo and keto, all claiming to be healthy and offering a totally different perspective on health. It’s easy to get overwhelmed looking for guidelines. Most of us can agree that heavily processed foods, starch, carbs, and lots of fried options, is a far cry from a healthy diet. Let’s break it down and look at what the experts say.

What did Mom and Dad say?

Things like “clean your plate” and “Eat your veggies”. It’s true that eating healthy sustaining foods helps to balance your blood sugar; and therefore, helps to stabilize your mood. But portion sizes in America have gone off the deep end. No one needs to clean their plate if their plate is a platter. In general, most experts agree that a serving size is roughly equivalent to the palm of your hand. Now as for the veggies, that’s a message we can all agree on. No one is going to argue you’ll gain weight or decline in health by piling on the greens. Way to go Mom and Dad.

What does the Government say?

Well that depends on when you ask. In the 40’s there were 7 food groups recommended. In the 70’s they reduced it to 4. Then turned it into a pyramid in the 90’s and now we have the “my plate” icon. The new icon suggests that we should eat a balance of fruits, vegetables, grains, proteins and milk. The government guidelines have changed over the years as science has evolved and our understanding of nutrition has changed. Of course, they are also influenced by industry and culture trends. But balance has always been the resounding message, eat a variety of foods, and eat in moderation.

What does your Doctor say?

This might be a great source for a more personalized direction. As he or she can assess your personal medical history and challenges. They can consider your blood work, your family’s history of heart disease or diabetes, any food allergies you may have or possible interactions with medications you may be on. But overall the general recommendation from the medical field is fewer processed foods, more fruits, whole grains (whole wheat) veggies, and proteins, keeping sugar, starch (e.g. flour, potato) and fat in moderation.

So what DOES healthy eating really look like?

We’ve looked at a variety of “experts” and we’ve received a bunch of different answers. How can we move forward? It’s not as overwhelming as it might seem. The best advice is to look for the common threads. Although the focus and motivations of these people are different, there are a few things they are saying that are the same. Eat a variety of nutrient rich foods. Avoid excess sugar and overly processed ingredients. Of course the best way to know what’s on your plate, is to prepare your own food from scratch. Nutrient rich meals are made with simple ingredients and if you are what you eat, what’s on your plate matters. The next best way is to get someone to prepare it for you under your direction. This is where CookinGenie can come to your home & create home cooked meals for you to enjoy. We shop, we cook & we clean. Try us out.

Read More