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Recipe: Lentil Fritter Pitas with Red Cabbage Slaw
Serves 4
Ingredients
2 15-ounce cans lentils, rinsed
1/2 cup fresh cilantro leaves, plus more for serving
1/2 cup fresh flat-leaf parsley leaves
1 clove garlic, finely chopped
1/2 teaspoon ground cumin
1/2 cup bread crumbs
kosher salt and black pepper
1/4 head red cabbage, shredded (about 1 1/2 cups)
2 tablespoons fresh lemon juice
3 tablespoons olive oil
1/2 cup low-fat Greek yogurt
1/4 teaspoon crushed red pepper, plus more for serving
4 pocketless pitas, warmed
Directions
In a food processor, puree 1 can of the lentils with the cilantro, parsley, garlic, and cumin until nearly smooth. Transfer to a bowl and mix in the bread crumbs, the remaining can of lentils, ½ teaspoon salt and ¼ teaspoon black pepper. Form into sixteen ½-inch-thick patties.
In a large bowl, using a wooden spoon, lightly mash the cabbage with the lemon juice, 1 tablespoon of the oil and ¼ teaspoon each of salt and black pepper; set aside. In a small bowl, stir together the yogurt, crushed red pepper and ¼ cup water.
Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining tablespoon of oil to the skillet for the second batch.
Dividing evenly, top each pita with the patties, cabbage mixture, yogurt sauce, and the additional cilantro and crushed red pepper.
Nutritional Information Per Serving
Calories 384, Fat 12g, Sat Fat 2g, Cholesterol 2mg, Sodium 652mg, Protein 19g, Carbohydrate 53g, Sugar 7g, Fiber 12g, Iron 5mg, Calcium 122mg
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Hello !
Wellness Workdays is proud to be the platinum sponsor for the "Building Blocks" fundraising event to benefit Horizons for Homeless Children that is being held TONIGHT at the Black Rock Country Club in Hingham, Massachusetts from 7 to 11 pm. The theme of the event is a Mardi Gras-themed party featuring authentic New Orleans cuisine and a silent auction.
The event is an annual fundraiser held by Pre-School Playmates, an early childhood learning center with locations in Hingham, Abington and East Bridgewater. Horizons for Homeless Children is dedicated to improving the lives of homeless children and their families. Money raised through this event will provide homeless children in Massachusetts with the nurturing, stimulation and opportunities for early education and play that all children need to learn and grow in healthy ways.
Other sponsors include The Boston Red Sox. The New England Patriots, Keurig, Stop and Shop and Starbucks, to name a few. Click here for more information and/or to make a donation.
Have a healthy week!
-Debra
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More than an Apple a Day
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The US Department of Agrculture (USDA) recommends that we eat 5 or more servings of fruits and vegetables every day. Unfortunately, most Americans are failing miserably!
A recent study from Concordia University in Canada examined the disparities in fruit and vegetable consumption frequency by looking at socio-demographic and lifestyle characteristics. Researchers analyzed data from almost 94,000 people, aged 18 to 69 years, from the Canadian Community Health Survey. They looked at factors such as gender, education, income, marital and smoking status to reveal differences in how often people of various backgrounds consume fruits and vegetables. They found that:
- Those with low education and low income ate fruits and vegetables less frequently -- about 4.5 times per day.
- Those classified as having a higher income and education level ate just over 5 servings of fruits and vegetables every day.
- Women tended to munch on fruit and vegetables more frequently (5.4 times a day) than men (4.5 times a day).
- Married couples consumed more fruits and vegetables than individuals who were single.
- Smokers consumed less fruits and vegetables than non-smokers.
- Those who have a weak social network didn't have as much appetite for fruit and vegetables as those who have a strong networks of friends.
Bottom Line: We know that an adequate intake of fruits and vegetables reduces the risk of diabetes, stroke, obesity and high blood pressure. With the warm weather coming, take advantage of a CSA (Community Supported Agriculture) and enjoy a bounty of fresh produce coming soon to a farm near you!
Source
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Not All Carbohydrates are Created Equal
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 There are simple carbohydrates found in sweets like cakes and candy, and there are more complex carbohydrates like those in whole grains and beans. These are considered high glycemic index foods and low glycemic index foods, respectively. The more complex carbohydrates are digested more slowly and, according to new research from the Fred Hutchinson Cancer Research Center, consuming these carbohydrates sources can reduce markers of inflammation associated with chronic disease.
In this study, published in the Journal of Nutrition, 80 healthy Seattle-area men and women, half of normal weight and half overweight or obese, completed two, 28-day feeding periods in random order. One feeding period featured high-glycemic-load carbohydrates and included foods that were highly processed such as white sugar, fruit in canned syrup and white flour. The other feeding period featured low-glycemic-load carbohydrates and included foods that were minimally processed such as whole-grain breads and cereals. The diets were identical in carbohydrate content, calories and the macronutrients fat and protein.
At the end of the study the researchers found that among overweight and obese study participants, a low-glycemic-load diet reduced a biomarker of inflammation called C-reactive protein by about 22 percent. C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease. They also found that among overweight and obese study participants, a low-glycemic-load diet modestly increased (about 5 percent) blood levels of a protein hormone called adiponectin. This hormone plays a key role in protecting against several cancers, including breast cancer, as well as metabolic disorders such as type-2 diabetes, nonalcoholic fatty liver disease and hardening of the arteries.
Bottom Line: It's not just our total calories in and out that affect our overall health. The quality of the foods we choose matters just as much. This study is just one more example of how eating a healthful diet can help us have more life in our years and years in our life.
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| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment. About Sensible Nutrition Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes the United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, the Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com. SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift certificates are available! Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations. Contact us at www.sensiblenutrition.com or 781-741-5483. |
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