Judy E. Buss

People who have not yet discovered the joys and benefits of eating for health, believe that consuming a healthy diet is more expensive, ingredients are difficult to find, or that wholesome cooking takes a great deal of time. Those of us who are already happily residing in the healthy-cooking zone know otherwise.

Lentils are a prime example of how affordable and easy to find health-boosting foods can be. Members of the legume family of beans and peas, lentils cost peanuts per serving, and are nutrition dense. They offer high levels of B vitamins, phosphorous, iron, zinc, protein, and fiber, and help lower cholesterol, control blood sugar, prevent heart disease, cancer, and more.

Lentils originated in Central Asia in prehistoric times and over the centuries spread to all corners of the world. Top producers of lentils are India, China, Turkey, and Canada. Eastern Washington state and the Idaho Panhandle are among the highest lentil-producing regions in the U.S.

The round flat seeds come in a variety of colors and, unlike beans, require no presoaking and only about 30 minutes to cook. Lentils lend themselves to a wide variety of delicious dishes, such as soups, salads, side dishes, and vegetarian recipes. You can prepare most of them in advance of a busy day. A double batch of cooked lentils saves time and allows you to enjoy them in different meals and recipes.

Among foods considered to bring good luck, lentils are often served on New Year’s Eve. So improve your health luck year round – eat lentils!

  CURRIED LENTIL SALAD
2 servings

1-1/2 cups uncooked brown lentils
1/4 cup finely chopped sweet onion
1 medium tomato, finely chopped
1 tablespoon curry powder
3 tablespoons extra virgin olive oil

1. Pick through the lentils and discard stones, and debris. Rinse the lentils in a fine mesh strainer under running water and drain. Place the lentils in a small saucepan; add cold water to one inch above them. Cover and bring to a boil. Reduce the heat, and cook 3 minutes.
2. Remove the lentils from the stove, but do not drain. Let stand in the hot water 30 – 35 minutes. Now drain, and cool.
3. Add all the other ingredients to the lentils and mix well.

Serve warm or cold.

RAINBOW LENTIL MEDLEY
2 servings

3/4 cup uncooked brown lentils
1/2 red bell pepper, seeded, finely chopped
1/2 green bell pepper, seeded, finely chopped
1 medium carrot, thinly sliced, then chopped
1 small tomato, finely chopped
6 tablespoons crumbled feta cheese
2 tablespoons pitted, chopped black Kalamata olives (about 5 olives)
3 thin slices red onion, finely chopped
3 tablespoons chopped parsley leaves, (about 5 sprigs)

DRESSING:
3 tablespoons extra virgin olive oil
2 tablespoons wine vinegar or lemon juice
2 cloves garlic, finely grated
Salt and pepper to taste
2 tablespoons liquid from the olives

1. TO COOK THE LENTILS: Pick through the lentils and discard stones and debris. Rinse the lentils in a fine mesh strainer under running water and drain. Place the lentils in a small saucepan; add cold water to one inch above them. Cover and bring to a boil. Reduce the heat, and cook 3 minutes. Remove from the stove, but do not drain. Let stand in the hot water 30 – 35 minutes. Now drain, and cool
2. Meanwhile, in a large bowl, whisk together all the dressing ingredients. Mix in all the other ingredients. Refrigerate in an airtight container for 30 minutes before serving.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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