Author: Mary Ann Lesh

Posted in PLANT FOOD FACTS

Nutritional Yeast Facts

Posted on by Mary Ann Lesh
Even in small amounts, nutritional yeast is a significant source of some B-complex vitamins.

Nutritional yeast (español: levadura nutricional) is a deactivated yeast, often a strain of Saccharomyces cerevisiae sold in the form of flakes or yellow powder. Its strong flavor is often described as nutty, cheesy, or creamy. Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.

It has approximately 9 grams of protein in 2 tablespoons. It provides 9 amino acids that the human body cannot produce and 5% (unfortified) to 20% (fortified with B12) of recommended daily iron.

Sources: Wikipedia / healthline

WARNING: In large amounts, the high fiber content may cause digestive discomfort, and high niacin content can cause facial flushing. Some brands may contain tyramine, which can trigger migraines in certain individuals.

Posted in RECIPES

How to Cook Brown Rice

Posted on by Mary Ann Lesh

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes.

PREP 20 min
NEED large pot
TEMP medium
COOK 30 min
MAKES 3 cups

INGREDIENTS

  • 1 c BROWN RICE
  • 6 c WATER
  • SALT to taste
  • INSTRUCTIONS
    1. Rinse RICE under running water to remove excess starch
    2. Bring WATER to a boil
    3. Add RICE to boiling WATER
    4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
    5. Drain off remaining cooking water and return RICE to the pot
    6. Remove from heat and let rest for 10 minutes
    7. Fluff and season as desired
Posted in PLANT FOOD FACTS

Chocolate Facts

Posted on by Mary Ann Lesh
Chocolate may have some health benefits, but beware of the fat and sugar in commercial products, which can contribute to high blood pressure, heart disease, and diabetes.

Plain cocoa in moderation is the best choice for adding chocolate flavor to food. It is low in sugar and fat but offers potential health benefits. Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack. But more research is needed to confirm these results.

100 grams of chocolate containlightdark
calories531556
calcium 251 mg30 mg
carbohydrates58 g60.49 g
cholesterol24 mg5 mg
fat30.57 g32,4 g
iron0.91 mg2.13 mg
phosphorous 206 mg51 mg
potassium438 mg502 mg
protein 8.51 g5.54 g
sodium101 mg6 mg
sugars54 g47.56 g
Posted in RECIPES

Lentil Meatballs Recipe

Posted on by Mary Ann Lesh

This tasty dish with Italian flavor is a dekucious entree for a vegetarian meal

PREP 15 minMEDIUM HEATCOOK 10 minSERVES 4
  • INGREDIENTS
    • 1 c cooked LENTILS
    • 1/4 c cooked QUINOA
    • 1/2 c CORN MEAL
    • 1/4 c chopped ONION
    • 1 clove GARLIC
    • 1 Tbsp ITALIAN SEASONING
    • 1 1/2 c MARINARA SAUCE
  • DIRECTIONS
    1. Combine all ingredients in a food processor and blend.
    2. Form into balls of the desired size
    3. Sear the balls for 5 minutes in small amount of oil
    4. Add marinara sauce and simmer for 5 minutes
Posted in PLANT FOOD FACTS

Mushroom Facts

Posted on by Mary Ann Lesh
White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source. Toadstool generally denotes one poisonous to humans. The standard for the name “mushroom” is the cultivated white button mushroom, Agaricus bisporus; hence the word “mushroom” is most often applied to those fungi (Basidiomycota, Agaricomycetes) that have a stem, a cap, and gills.

Most mushrooms sold in supermarkets have been commercially grown on mushroom farms and are considered safe to eat because they are grown in controlled, sterilized environments. Agaricus bisporus can be harvested at varying stages of maturity. When young and immature, they are known as white mushrooms if they have a white color, or crimini mushrooms if they have slight brown shade. When fully grown, they’re known as portobello mushrooms, which are bigger and darker. White mushrooms are also known as table, common, button, or champignon mushrooms. They have a small stem, smooth cap, and mild flavor that pairs well with many dishes.

White mushrooms are low in calories and sugar. They are also high in protein and vitamin D, and they’re a source of vitamin B12, so they are beneficial for those following plant-based diets. They are rich in many bioactive compounds that protect against cancer and heart disease, and help improve blood sugar control and gut health.

One cup (96 g) of whole white mushrooms provides
Calories: 21
Carbs: 3 grams
Fiber: 1 gram
Protein: 3 grams
Fat: 0 grams
Vitamin D: 33% of the Daily Value (DV)
Selenium: 16% of the DV
Phosphorus: 12% of the DV
Folate: 4% of the DV
Due t
CARBOHYDRATE3 g
CALORIES21
FIBER1 g
PROTEIN3 g
PHOSPHOROUS12% DV
SELENIUM16% DV
VITAMIN B9 (FOLATE)4% DV
VITAMIN D33% DV
SOURCE: WIKIPEDIA / HEALTHLINE
Posted in PLANT FOOD FACTS

Passion Fruit (Maracuyá) Facts

Posted on by Mary Ann Lesh
Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.

Passion fruit (español: maracuyá) is the fruit of the Passiflora vine. It has a tough outer rind and juicy center full of edible seeds. There are several types that vary in size and color. Purple and yellow varieties are the most commonly available ones, including Passiflora edulis, small round or oval-shaped fruits with purple skin, and Passiflora flavicarpa, round or oval with yellow skin and usually slightly larger than the purple variety.

Passion fruit is rich in antioxidants and dietary fiber. Diets high in these nutrients have been linked to a lower risk of conditions like heart disease and diabetes. Passion fruit is a good source of fiber, vitamin C, and vitamin A. It is also rich in beneficial plant compounds, including carotenoids and polyphenols. It has a small amount of iron, and even though the body doesn’t usually absorb iron from plants very well, passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.

Passion fruit allergy is rare, but some cases occur. People with a latex allergy are at greater risk.

1 small purple passion fruit contains
CALORIES17
FIBER2 g
IRON2% DV
POTASSIUM2% DV
VITAMIN A (RETINOL)8% DV
VITAMIN C9% DV
SOURCE: HEALTHLINE

Posted in PLANT FOOD FACTS

Soursop (Guanábana) Facts

Posted on by Mary Ann Lesh
More studies are needed on this amazing plant’s medicinal possibilities, but the delicious fruit is safe to eat, nutritious, and low in calories…but don’t eat the seeds.

Soursop (español: guanábana) is the fruit of Annona muricata, a broadleaf, flowering, evergreen tree native to the tropical regions of the Americas and the Caribbean. It is in the same genus, Annona, as cherimoya and is in the Annonaceae family. The soursop is adapted to areas of high humidity and relatively warm winters. With an aroma similar to pineapple, the flavor of the fruit has been described as a combination of strawberries and apple with sour citrus flavor notes, contrasting with an underlying thick creamy texture reminiscent of banana.

The delicious fruit is safe to eat and nutritious, but the seeds are toxic and should not be consumed. Soursop is typically eaten raw by cutting the fruit in half and scooping out the flesh. Fruits range in size and can be quite large, so it may be best to divide it into a few portions. Some studies have shown that the plant’s active ingredients possess antioxidant, anticancer, anticonvulsant, anti-arthritic, anti-parasitic, anti-malarial, liver protective and anti-diabetic effects. The uses of guanábana in herbal medicine and research into its potential for cancer treatment are of interest, but medicinal uses of the fruit or its parts should be done only with the supervision of a reliable health professional.

In traditional herbal medicine, the fruit and leaves of the tree are used to relieve digestive ailments (including diarrhea), pain, hypertension, inflammation, fever, coughs, and asthma, among many other medical afflictions. The leaves and fruits contain natural compounds that could potentially be beneficial for prostate as well as other cancers, although more scientific studies are needed. Graviola / Soursop extracts have a promising potential for treating gastric ulcers. A study showed that an alcohol-based extract of soursop possessed antiviral activity.

3.5 oz (100 g) provides
CARBOHYDRATE16.8 g
CALORIES66
FIBER3.3 g
MAGNESIUM5% RDI
POTASSIUM8% RDI
VITAMIN B1 (THIAMINE)5% RDI
VITAMIN C34% RDI
SOURCE: HEALTHLINE / Wikipedia
Posted in NUTRIENTS

Vitamin B6 (Pyridoxine)

Posted on by Mary Ann Lesh

What does pyridoxine do? Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.

How much do I need? The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19.

What are some good plant food sources of pyridoxine? Some good food sources of Vitamin B6 are CHICKPEAS, BANANAS, MAMEY, AVOCADO, TOMATOES, and BRUSSELS SPROUTS. Getting enough B6 through your diet or a supplement is crucial for staying healthy.

Are supplements recommended? Most people do not need to take a Vitamin B6 (pyridoxine) supplement, as a balanced diet usually provides sufficient amounts. Supplements are generally only necessary for diagnosed deficiencies, specific health conditions like kidney disease or malabsorption, or under doctor advice for, for example, severe morning sickness.
Vitamin B6 toxicity is not likely to occur from food sources of B6, but taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day. For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults

Vitamin B6-Rich Foods and Recipes

PLANT FOOD FACTS

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

RECIPES

Mango Banana Frozen Treat Recipe

Three ingredients and a blender are all you need to make this delicious vegan treat. This recipe can be adapted for many fruits and flavors. Just blend and enjoy!

PLANT FOOD FACTS

Avocado Facts

Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

Posted in PLANT FOOD FACTS

Mamey Facts

Posted on by Mary Ann Lesh

One cup of raw mamey fruit provides 74% of the Daily Value of Vitamin B6.

Mamey is the fruit of the Mamey Sapote tree, which grows throughout Mexico and Central America. The mamey has a soft, creamy texture and orange color. Its unique flavor is sometimes compared to sweet potatoes. Mamey supplies a hearty dose of fiber, copper, and vitamins B6 and C. Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.

1 CUP (175 g) of raw mamey fruit provides
CALORIES217
CARBOHYDRATE56g
FAT1g
FIBER9.5g
PROTEIN2.5g
COPPER41%DV
IRON8%DV
MANGANESE16%DV
POTASSIUM17%DV
VITAMIN B2 (RIBOFLAVIN)16% DV
VITAMIN B3 (NIACIN)16%DV
VITAMIN B5 (PANTOTHENIC ACID)14%DV
VITAMIN B674%DV
VITAMIN C45%DV
VITAMIN E25%DV
SOURCE: HEALTHLINE
Posted in PLANT FOOD FACTS

Amaranth Facts

Posted on by Mary Ann Lesh 
Amaranth is a gluten-free source of fiber, protein, manganese, magnesium, phosphorus and iron. It must be cooked in order to be digested. It can be boiled or toasted and eaten as a cereal. It is a healthy addition to granola and other dishes.

Amaranth (español: amaranto) is a pseudocereal grown for its edible starchy seeds. It is not in the same botanical family as true cereals such as wheat and rice. Most of the Amaranthus species are summer annual weeds, commonly referred to as pigweeds. There are approximately 75 species, 10 of which are native to North America.

1 CUP (246 G) OF COOKED AMARANTH PROVIDES%DV
CALORIES250
CARBOHYDRATES46 G
FAT5.2 G
PROTEIN9.3 G
COPPER 18%
IRON29%
MAGNESIUM40%
MANGANESE105%
PHOSPHOROUS 36%
SELENIUM 19%
SOURCES: WIKIPEDIA / HEALTHLINE
Posted in RECIPES

Thai Peanut Salad Recipe

Posted on by Mary Ann Lesh

A fresh and crunchy salad with the flavor of Thailand.

PREP 20 minCOOK 0 SERVES 4

INGREDIENTS

INSTRUCTIONS

  1. Combine QUINOA, CABBAGE, CARROT, SNOW PEAS, CILANTRO and GREEN ONION
  2. Toss and pour in PEANUT SAUCE
  3. Toss again until everything is lightly coated with sauce
  4. Garnish with PEANUTS
Posted in RECIPES

Thai Peanut Sauce Recipe

Posted on by Mary Ann Lesh

A tasty sauce for noodles and salads. Use for THAI PEANUT SALAD.

PREP 10 minCOOK 0SERVES 4

INGREDIENTS

  • 1/4 c SMOOTH PEANUT BUTTER
  • 3 Tbsp SOY SAUCE
  • 1 Tbsp HONEY
  • 1 Tbsp APPLE CIDER VINEGAR
  • 1 tsp TAHINI
  • 1 tsp FRESH GINGER, grated
  • 1 1/2 tsp LIME JUICE
  • pinch of RED PEPPER FLAKES

INSTRUCTIONS

  1. Whisk the PEANUT BUTTER and SOY SAUCE until smooth
  2. Add remaining ingredients and continue to whisk until well blended
  3. If it is too thick, add WATER to achieve desired consistency
Posted in PLANT FOOD FACTS

Lettuce Facts

Posted on by Mary Ann Lesh

Lettuce is rich in antioxidants, folates, and Vitamins A and K.

Lettuce (Lactuca sativa) (Spanish: lechuga) is a popular leafy vegetable in the daisy family. It ranges in color from yellow to dark green, and some varieties have reddish hues. Lettuce is a major ingredient in salads, and it is a healthy addition to wraps, soups, and sandwiches. Romaine and iceberg are the most common types in western cuisine, but there are many more varieties with unique flavors and nutritional properties. Most types of lettuce are rich in Vitamin K, folates, and antioxidants.

  • Crisphead lettuce, widely known as iceberg lettuce, is light, crunchy, and full of nutrients like folate and vitamin K.
  • Romaine’s long, crisp leaves are popular for Caesar salads. It’s high in folate, potassium, antioxidants, and vitamins A and K.
  • Butterhead lettuce has soft leaves and looks similar to cabbage. It’s particularly high in iron and vitamins A and K.
  • Leaf lettuce has crisp, ruffled leaves. Both green and red types are high in folate, manganese, and vitamins A and K. Red leaf lettuce is higher in antioxidants.

For information about other types of lettuce, see this link: 18 Types of Lettuce

3.5 oz (100 g)ICEBERGROMAINEbutterheadLEAF LETTUCE
CALORIES14171315
FIBER1 g2 g1 g1 g
PROTEIN1 g1 g1.5 g2 g
IRON2% DV5% DV8% DV5% DV
MANGANESE5.4 DV7% DV8% DV11% DV
POTASSIUM3% DV5% DV5% DV4% DV
VITAMIN A (RETINOL)3% DV48% DV18% DV41% DV
VITAMIN B9 (FOLATE)7% DV34% DV18% DV10% DV
VITAMIN C3% DV4% DV4% DV10% DV
VITAMIN K20% DV48% DV85% DV105% DV
DV is the percent of the total daily allowance (or requirement) of a substance that one serving of the food provides.

SOURCE: HEALTHLINE
Posted in FEATURED, NUTRIENTS

Vitamin C

Posted on by Mary Ann Lesh

What does Vitamin C do? Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

How much do I need? The Recommended Daily Allowance (RDA)–enough to prevent deficiency syndromes such as scurvy–is 90 mg for men and 75 mg for women, but the Upper Limit (UL) is 2,000 mg.

What are some good plant food sources of Vitamin C? ORANGES, KIWI, LEMON, BELL PEPPER, STRAWBERRIES, GRAPEFRUIT, BROCCOLI, CABBAGE, and CAULIFLOWER are a few plant foods that are rich in Vitamin C. High-heat cooking temperatures or prolonged cook times can break down the vitamin. Because it is water-soluble, the vitamin can also seep into cooking liquid and be lost if the liquids are not eaten. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw contain the most vitamin C.

Are supplements recommended? Because the human body cannot produce Vitamin C, it must be obtained through food sources or manufactured supplements. Opinions vary about how much Vitamin C is needed for optimal health. Because of the known benefits of Vitamin C for prevention and optimal health, including those that have not yet been fully proven, I prefer to take a 1,000 mg supplement and to eat foods that are rich in Vitamin C every day.

Source: Harvard School of Public Health

Vitamin C-Rich Foods and Recipes

Kiwi Facts

A 3.5-ounce kiwi provides more than 80% of the daily vitamin C requirement.

Lemon Facts

High in Vitamin C, lemons may reduce risks of heart disease and cancer.

Grapefruit Facts

Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Cabbage Facts

Cabbage is low in calories and rich in Vitamins K and C

Cauliflower Facts

Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.

Posted in PLANT FOOD FACTS

Lemon Facts

Posted on by Mary Ann Lesh

Lemons, which are high in Vitamin C, may reduce risks of heart disease and cancer.

Lemons (limones) are among the world’s most popular citrus fruits. They are a hybrid of the original citron and lime. Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Lemons are a very healthy fruit, with a distinct, pleasant taste and smell that make them a great addition to foods and drinks.

Lemons are high in heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol. Vitamin C and citric acid help in the absorption of non-heme iron from plants. This may prevent anemia. Their main fiber is pectin, which may help lower blood sugar levels. Drinking lemon water may decrease stress, enhance immune function, help prevent anemia, reduce your risk of kidney stones, and protect against several diseases.

Lemons are usually well tolerated but may cause allergies or skin irritation in some people. Large amounts may be harmful to dental health.

1/2 cup of raw peeled LEMON
CALORIES29
CARBOHYDRATE9.3g
FAT0.3g
FIBER2.8g
PROTEIN1.1g
POTASSIUM138mg
VITAMIN B60.1mg
VITAMIN C53mg
SOURCE: HEALTHLINE
Posted in FEATURED, NUTRIENTS

Vitamin A (Retinol, Retinoic Acid)

Posted on by Mary Ann Lesh

Plant foods that are rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe are a good source of Vitamin A. Your body converts beta-carotene into Vitamin A. Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties. Antioxidants are substances that protect cells against the effects of free radicals — molecules produced when the body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases. The recommended daily allowance is 900 mcg for an adult male and 700 mcg for an adult female. A healthy and varied diet will provide most people with enough vitamin A. For the antioxidant properties of vitamin A, food sources are best. It’s not clear if vitamin A supplements offer the same benefits as naturally occurring antioxidants in food. Too much vitamin A can be harmful, and excess vitamin A during pregnancy has been linked to birth defects.

Source: Mayo Clinic

Posted in RECIPES

Leek and Potato Soup Recipe

Posted on by Mary Ann Lesh
This tasty soup is rich in Vitamins B6, K, and C.

PREP 15 min / LOW-MEDIUM HEAT / COOK 20 min / SERVES 4

  • INGREDIENTS
    • 1 Tbsp BUTTER or vegan substitute
    • 1 large or 2 small LEEKS
    • 2 medium POTATOES
    • 2 1/4 c VEGETABLE BROTH
    • 1 Tbsp chopped CHIVES
    • 1 medium chopped CARROT
    • 1 c frozen PEAS (optional)
    • SALT and PEPPER to taste
    • DIRECTIONS
      1. Cut the roots and dark green ends off the LEEKS, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Cut into thin slices. There should be about 2 cups of sliced LEEKS.
      2. Sauté the LEEKS in the BUTTER for about 10 minutes, until they are soft.
      3. Cut the POTATOES into small squares and cook with the LEEKS about 10 more minutes, until the potatoes are soft.
      4. Add the VEGETABLE BROTH, CARROTS and PEAS and cook over low heat until vegetables are well done.
      5. Season with SALT and PEPPER to taste, and sprinkle CHIVES on top before serving.
    Posted in PLANT FOOD FACTS

    Leek Facts

    Posted on by Mary Ann Lesh

    Leeks are low in calories and high in provitamin A carotenoids and Vitamin K.

    Leek and Potato Soup Recipe

    Leeks belong to the same family as onions, shallots, scallions, chives, and garlic. They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked. They are particularly high in provitamin A carotenoids, including beta carotene, which the body converts into vitamin A, important for vision, immune function, reproduction, and cell communication. They’re also a good source of vitamin K1, which is necessary for blood clotting and heart health. Leeks are also a good source of manganese, which may help reduce premenstrual syndrome symptoms and promote thyroid health. What’s more, they provide small amounts of copper, vitamin B6, iron, and folate. Leeks are rich in antioxidants and sulfur compounds, especially kaempferol and allicin. These are thought to protect your body from disease. The fiber and water in leeks can promote fullness, prevent hunger, and promote digestive health.

    To prepare them, cut the roots and dark green ends off, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them. They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries, and potato dishes. You can refrigerate raw leeks for about a week and cooked ones for around two days.

    3.5 oz (100 g) leek provides
    CARBOHYDRATE14.15 g
    CALORIES61
    FAT0.3 g
    FIBER1.8 g
    PROTEIN1.5 g
    CALCIUM6% DV
    IRON16% DV
    MAGNESIUM8% DV
    MANGANESE23% DV
    PHOSPHOROUS5% DV
    POTASSIUM4% DV
    VITAMIN A (RETINOL)10% DV
    VITAMIN B1 (THIAMINE)5% DV
    VITAMIN B2 (RIBOFLAVIN)3% DV
    VITAMIN B3 (NIACIN)3% DV
    VITAMIN B5 (PANTOTHENIC ACID)3% DV
    VITAMIN B618% DV
    VITAMIN B9 (FOLATE)16% DV
    VITAMIN C14% DV
    VITAMIN E6% DV
    VITAMIN K45% DV
    SOURCE: healthline
    Posted in RECIPES

    Lentil and Apricot Salad Recipe

    Posted on by Mary Ann Lesh

    Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme iron.

    PREP 20 min / SERVES 4

    • INGREDIENTS
      • 1 c cooked LENTILS
      • 1 small diced fresh TOMATO
      • 1/2 c raw baby SPINACH
      • 1/4 c PUMPKIN SEEDS
      • 1/2 c dried chopped APRICOT
      • VINAIGRETTE
    • DIRECTIONS
      1. Combine LENTILS, TOMATOES, SPINACH, PUMPKIN SEEDS, and APRICOTS
      2. Drizzle VINAIGRETTE
      3. Stir ingredients and let sit 15 minutes before serving