Cumin-Scented Wheat Berry-Lentil Soup

(This recipe is per the request of the Diabetes Prevention class at Putnam Investments- Enjoy!)

Ingredients  

1 1/2 cups French green or brown lentils, sorted and rinsed

4 cups vegetable broth

4 cups cold water

3 tablespoons extra-virgin olive oil

3 large carrots, finely chopped

1 medium red onion, diced

3/4 teaspoon salt

1/4 teaspoon freshly ground pepper, plus more to taste

4 cloves garlic, minced

1 1/2 teaspoons ground cumin

1 1/2 cups Cooked Wheat Berries, (recipe follows)

2 cups hard red winter-wheat berries

7 cups cold water

1 teaspoon salt

1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped

3 tablespoons lemon juice

To prepare wheat berries

1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally.

To prepare soup

1. Combine lentils, broth and water in a Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes (brown lentils take a little longer than green).

2. Meanwhile, heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from heat.

3. When the lentils are tender, stir cooked wheat berries and chard into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Cranberries for Health

Most families have cranberry sauce on Thanksgiving and whether homemade or from a can, dig in! Researchers from Worcester Polytechnic Institute (WPI) have added credence to the age-old wisdom that cranberries, whether in sauces or juice, can prevent urinary tract infections (UTI).   

To elucidate how cranberries help prevent UTIs, which are caused when bacteria invade the urinary tract, researchers specifically tested proanthocyanidins or PACs, a group of flavonoids found in cranberries. PACs were chosen because they have been thought to be the ingredient that gives cranberries their infection-fighting properties.

After extracting these PACs, researchers tested how well this extract prevented bacteria from growing. They compared how well these PACs prevented bacteria formation against plain old cranberry juice cocktail. What they found was surprising. The plain old cranberry juice cocktail was far better at preventing bacteria formation. This means that there is something else in the cranberry, in addition to the PACs, that is inhibiting bacterial growth.

Bottom Line: While more research needs to be done to determine the actual mechanism of cranberry products on the inhibition of bacterial growth, this is yet another example of how the whole food is more healthful than one of its parts, so relish in your healthful holiday cranberry tradition. (If possible, try to make your own cranberry sauce - the ones in the can are loaded with sugar!) Enjoy the holiday! 

Source: Food Science and Biotechnology,Volume 20, Number 5, 1315-1321.