Lentils the hidden healthy superstar!
Do your kids love Mac & Cheese? This is a healthier alternative to Mac & Cheese that is loaded with fibre, protein, folate, iron, & calcium! This is a meal your kids & family will love and you will feel good about giving them!
2 ½ cups of your favourite elbow macaroni noodles
3 tbsp butter/margarine
3 tbsp flour
1 tbsp olive oil
½ tsp paprika
1 tsp onion powder
¼ tsp Dijon mustard
1 pinch ground nutmeg
1 cup Canned brown or green lentils rinsed, & pureed
1 ¾ cups milk of choice (cow's,soy, almond)
1 ½ cups grated sharp cheddar
1. Boil macaroni according to directions on package. Cook until tender then drain and lightly toss with olive oil.
2. In a large saucepan or wok over medium heat melt the butter.
3. Add the flour, paprika, mustard, nutmeg, onion powder, and cook for 1 minute stir constantly.
4. Slowly whisk the milk. Bring to a boil and continue stirring constantly.
5. Simmer for 2 minutes.
6. Turn heat off stir in lentil puree and cheese, stir until melted.
7. Season with salt and pepper.
8. Add macaroni to sauce and lightly stir to coat the noodles.
Lentils are edible pulses that really pack a nutritional punch! When added to food the fibre and protein help to keep you feeling full longer!
Decadence meets a nutritional powerhouse!
Who wouldn't love a guilt free decadent dessert? This recipe puts a healthy twist on a classical French Favourite! It's a healthier alternative to a pudding or custard that people of all ages will enjoy! This sweet treat is also packed with the healthy goodness of fibre and protein from lentils, plus antioxidants from the dark chocolate. The combination provides high levels of fibre and protein. It is also low in fat, and the lentils aid in blood sugar control, helping to keep you full longer. Some may think - LENTILS and CHOCOLATE!? However, red lentils have a wonderful, sweet subtle profile that when paired with chocolate creates an earthy rich flavour. And for any of you that are wondering "what on earth is an lentil?" Lentils are a type of pulse that are grown all over the prairies with the majority found in the sun-soaked province of Saskatchewan, Canada. Pulses include lentils, chickpeas, peas, and beans. Lentils are a small but mighty nutritional powerhouse. This is the perfect recipe to take to a dinner party or to bring to a pot luck! Give this recipe a try! You'll fall in love with this dessert and can indulge without the guilt!
1. Place chocolate in microwaveable bowl and place in microwave until melted (1-2 min). Once melted mix cocoa powder into chocolate and let cool.
2. Beat eggs and icing sugar with electric mixer until doubled in size and pale in colour (5—7 minutes).
3. Fold chocolate into egg mixture until well combined. Fold lentil puree into chocolate mixture.
4. In a separate bowl whip whipping cream until medium to hard peaks form.
(you can reserve a small amount for garnish if you’d like)
5. Then fold whipping cream into chocolate mixture.
6. Place in fridge for at least 1 hour before serving to allow the mousse to firm up.
7. Serve by it self or with fruit and whipped cream.
Gingerbread Pulse Pancakes
Lentils the powerful pulse!
This recipe is full of aroma and spices! It can be topped with whipped cream, your favourite fruit, or just lightly dusted with icing sugar its up to you!
1. In a bowl sift flour, sugar, baking powder, baking soda, and salt.
2. In a separate bowl whisk in egg, molasses, lentil puree, milk, and oil.
3. Mix dry ingredients into wet ingredients, and stir until smooth.
4. Heat a medium-large pan over medium heat. Lightly grease with oil or cooking spray.
5. Spoon ¼ cup of batter into pan.
6. Wait until bubbles start to form around the edges of the pancake then flip.
7. Cook until golden brown in colour.
8. Serve with desired toppings.
"What on earth is a pulse?" A pulse is an edible seed from the legume family. Pulses include lentils, chickpeas, peas, and beans they are found all along the prairies with the bulk of pulses grown in Saskatchewan, Canada. Kids will feel like they are secretly getting away with eating dessert for breakfast when eating Gingerbread Pulse Pancakes! It's made with whole wheat flour and lentils for fibre and protein keeping you feeling full throughout the morning. While making these pancakes the whole house fills with the wonderful aroma of gingerbread! This recipe can be made ahead of time and taken to a brunch or for busy schooldays. The pancakes can be reheated by being popped in the toaster!
Karyn Sunohara, RD, Chef and Owner of For the LOVE of FOOD