High fiber lunch

I started my lunch with a salad made of lettuce, cooked lentils, yellow peppers, green onions and tomatoes with balsamic vinegar, 1 tbsp of olive oil, cumin, salt and white pepper!

Lentils are a great source of protein and very rich in fiber.They’re fully packed with  iron, magnesium, folate and potassium!

In order to enhance the absorption of Iron always include a good source of vitamin C in your dish! In today’s dish: yellow peppers were the guests!

While cooking lentils, salt added to the cooking water will toughen the grains. Add salt once the lentils are completely cooked. Older lentils lose their moisture and take longer to cook. Therefore, never mix newly-purchased lentils with old ones. They will cook unevenly!

I also had a small plate of eggplant pasta (find recipe below)!

Eggplant is an excellent source of dietary fiber and a very good source of vitamins B1, B6 and potassium.

Potassium in eggplants brings a balance in salt intake and maintains a nice level of hydration. It also plays a role in regulating blood pressure.

Nasunin is a potent antioxidant found in eggplants.It has an inhibitory effect on the growth of some cancer cells.

Eggplant lowers cholesterol levels in the bloodstream and are, the most natural way of controlling diabetes by replacing bread and pasta!

Ingredients:

3 large eggplants peeled and cubed

Cooking spray

Sauce:

2 large diced tomatoes

2 tbsp tomato paste

1 tsp balsamic vinegar

1 diced yellow pepper

1 diced green pepper

1 diced onions

¼ cup chopped coriander

1 tsp Cumin

½ tsp salt

2 tbsp olive oil

 

Method of preparation:

  1. In a large pan place the cubed eggplants (use cooking spray) and bake them in the a 200ºF oven for 10 to 15 minutes.
  2. In a sauce pan place the sauce ingredients and cover with lid.Bring to the boil, uncover, reduce heat to low and simmer for about 30 minutes.
  3. Remove from heat and add the olive oil and the eggplants. Mix and serve

Bon Appetit!

Dietitian Nicole Maftoum

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