July/August 2008 Alternative Health
Easy Summer Dining

by George Mateljan

This easy to prepare Mediterranean-style recipe makes a perfect vegetarian meal during warm summer days. Plus, it's loaded with healthy ingredients to keep you energized and active.

Mediterranean Lentil Salad

Prep and Cook Time: Prep: 20 minutes.
Cooking:
25 minutes.
Chill: 1 hour.
Serves 4.


Ingredients
¾ cup dried green lentils (to produce 2 cups cooked)
2 cups water
1 red bell pepper, roasted or use 3 oz. canned/jar
2 Tbsp finely minced onion
2 medium cloves garlic, pressed
½ cup chopped fresh basil
1/3 cup coarsely chopped walnuts
3 Tbsp balsamic vinegar
1 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil Optional
1 bunch young dandelion leaves, chopped Salt and cracked black pepper to taste

Directions

  1. Wash lentils and drain.
  2. Combine lentils, 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
  3. Meanwhile, preheat broiler on low and place peppers on sheet pan on rack in middle of the oven. Roast peppers under broiler until blistered on all sides. Do not coat with oil. Peppers roast better when dry. Place in a bowl and cover for about 10 minutes. This will make it easier to peel. Peel and chop.
  4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar and 2 Tbsp olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
  5. Toss dandelion leaves with 2 Tbsp olive oil, 1 Tbsp lemon juice, salt and pepper. Serve on plate with lentils.

Lentils. Lentils are a good source of cholestero-lowering fiber. Lentils also help manage blood-sugar disorders because their high fiber content prevents blood sugar levels from rising rapidly after a meal. A study published in the Archives of Internal Medicine confirms that eating high fiber foods such as lentils, helps prevent heart disease. Lentils also provide good amounts of six important minerals, two B-vitamins, and protein - all with virtually no fat.

Bell peppers. Peppers are excellent sources of vitamin C and vitamin A, two very powerful antioxidants that work together to effectively neutralize free radicals, which can travel through the body causing damage to cells.

Onions. The regular consumption of onions has, like garlic, been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. These beneficial effects are likely due to onions' sulfur compounds, its chromium and its vitamin B6, which helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.

Garlic. Numerous studies have demonstrated potential benefits of regular garlic consumption on blood pressure, platelet aggregation, serum triglyceride level and cholesterol levels. As a result of these beneficial actions, garlic can be described as a food that may help prevent atherosclerosis and diabetic heart disease, as well as reducing the risk of heart attack or stroke. In addition, garlic is a good source of manganese, vitamin B6, vitamin C and selenium.

Basil. Research studies on basil have shown unique health-protecting effects in two basic areas: basil's flavonoids and volatile oils. In studies on human white blood cells, basil protects cell structures as well as chromosomes from radiation and oxygen-based damage. Basil also provides protection against unwanted bacterial growth. Studies in Food Microbiology found that washing produce in a solution containing a one percent concentration of either basil or thyme essential oil decreased the number of shigella, an infectious bacteria that triggers diarrhea. Adding fresh basil or thyme to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that the fresh produce is safe to eat.

George Mateljan is the best-selling author of five recipes books for healthy living. His latest book, The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, offers in-depth techniques, recipes and menus. Visit www.whfoods.org.