Buckwheat: An Excellent Gluten-Free Complete Vegetarian Protein

Buckwheat: Gluten-Free Grain Substitute Offers Complete Vegetarian Protein
by Barbara Minton, Natural Health Editor

(NaturalNews) Most health conscious people don't think of waffles and pancakes when they think of breakfast, but it turns out that both foods are highly nutritious and health promoting if the right ingredients are used. A recent study from a team of researchers in Madrid, Spain has highlighted the healthy aspects of hearty buckwheat and the flour made from it. Indulging in a stack of buckwheat pancakes or waffles will provide vitamins, minerals, amino acids, and prebiotics that create health and happiness.

Buckwheat increases immune boosting friendly bacteria in the gut.

Researchers at the University of Madrid fed rats a buckwheat rich diet for ten days. An additional group of ten rats were fed the same diet, but without buckwheat. At the end of the trial period, the intestines of the rats were analyzed and compared. The researchers found that rats receiving buckwheat had a significantly greater amount of friendly bacteria in their digestive tracts than did those in the control group. They also had three additional types of beneficial bacteria that were not present in the controls.

Why are intestinal bacteria so important? Friendly bacteria inhabit the digestive tract in massive numbers, crowding out harmful bacteria and proving protection against food borne and other illnesses. They assist with digestion and free valuable nutrients such as some of the B vitamins, omega-3 fatty acids, digestive enzymes such as lactase, and immune system constituents that seek out and destroy cancer cells.

This critical ecosystem of the digestive tract is fragile and easily disturbed. Antibiotics can completely kill off all friendly bacteria. Steroid drugs like cortisone or prednisone, birth control pills, and chemotherapy can destroy the balance of friendly bacteria leaving room for unfriendly bacteria to flourish. Poor nutrition, chlorinated water, and conventionally produced foods that contain pesticides also create havoc in the friendly bacteria population and place health in jeopardy. All these reasons make it extremely important to eat foods that encourage the growth of friendly intestinal bacteria.

Buckwheat is a gluten-free complete protein

Although many people think of buckwheat as being a grain, it is actually a fruit seed related to rhubarb and sorrel. Buckwheat flowers are highly fragrant, making them attractive to bees which use them to produce dark, richly flavored honey.

Buckwheat has been grown in American since colonial days, and was once a common food on tables in the northeast and north central U.S. before being replaced by nutrient poor processed white flour primarily from wheat.

Although buckwheat has the look, feel, taste, and versatility of grain, buckwheat is not technically grain, and it contains no gluten. What it does contain is a full spectrum of essential amino acids, making it one of the few vegetarian sources of complete protein that equals the protein of fish or meat in quality.Buckwheat has a nutty, rich flavor that complements many dishes.

Its versatility allows it to replace meat in many recipes.

Pure buckwheat flour can replace processed white flour almost across the board. Buckwheat is available in a number of different forms, each with its own distinct taste and texture. When following recipes, selecting the right type of buckwheat will help ensure each dish is at its best.

• Groats: These are buckwheat kernels that have been stripped of their inedible outer coating. They are three-sided in shape and resemble grains of wheat, oats, or rye in size. Groats can be used whole in cereals, breads and soups. Groats are often served as an alternative to rice, but they provide a much higher nutritional profile.
• Kasha: Groats that have been roasted for a unique nutty flavor are sold as kasha and are often available in coarse, medium or fine grains.
• Buckwheat Flour: Made from ground groats, buckwheat flour can be used to make those breakfast pancakes and waffles, along with bread, muffins, cookies and more.

Buckwheat rivals fruits and vegetables in its ability to promote health

Scientists have recently discovered that the phenolic content of grains equals that of fruits and vegetables when both free and bound phenols are measured. This discovery has clarified what was the mystery of why studies have shown populations eating diets high in fiber-rich whole grains consistently have lower risks of colon cancer, while studies concentrating on fiber alone have produced inconsistent results. Studies focused only on fiber have not taken into account the interactive effects and the complete nutrient picture in whole grains. Research reported at the American Institute for Cancer Research International Conference on Food, Nutrition and Cancer by Rui Hai, Liu, M.D., Ph.D. and his colleagues at Cornell University has shown that the powerful cancer fighting potential of grains is in their wholeness.

When any whole grain is refined and the bran and germ are removed, this wholeness is destroyed. The bran and germ of grain contains 83% of its phenolics. Whether from fruits and vegetables or grains, phenolics are powerful antioxidants that work in multiple ways to prevent disease in the body.

Buckwheat is rich in lignans that prevent breast cancer and heart disease

Whole grains such as buckwheat are one of the best sources for lignans which can be converted in the gut into mammalian lignans. One such lignan type, enterolactone, protects against breast and other hormone dependent cancers by competing with hormones to fill hormone receptors. This lignan also offers protection against heart disease. Women eating the most whole grains have been found to have significantly high blood levels of this lignan.

Buckwheat helps control blood sugar and reduces risk of diabetes and obesity

The nutrient profile of buckwheat has been shown to help control blood sugar in a study reported by The Worlds Healthiest Foods. In a test comparing the effects on blood sugar of whole buckwheat groats to bread made from refined wheat flour, the groats significantly lowered blood glucose and insulin responses.

Also:

• Whole buckwheat also scored highest in the ability to satisfy hunger.
• Buckwheat is a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes including those involved in the body's use of glucose and insulin secretion.
• Women who ate the most foods high in magnesium had a 24 percent lower risk of diabetes compared to women who ate the least.
• The ability of buckwheat to lower the insulin response also helps it prevent and reduce obesity and gallstones. Its insoluble fiber not only speeds intestinal transit time, but reduces the secretion of bile acids which contribute to gallstone formation.

Prevent heart failure with a buckwheat breakfast

When Harvard researchers looked at the effects of whole grain consumption on heart failure risk, they followed 21,376 participants for 19.6 years. They found that men who ate a daily morning bowl of whole grain cereal had a 29% lower risk of heart attack. Another recent study from South Korea evaluated the nutritional quality of buckwheat's fiber content. The scientists found that consumption of buckwheat containing diets significantly improved several cardiovascular risk factors including total cholesterol, lipid profile, and levels of triglycerides.

Rats fed with buckwheat and waxy barley showed a significantly larger aortic lumen than those fed with other grains. The aorta wall was significantly thinner in the buckwheat fed group. This study is from the Annals of Nutrient Metabolism, 2008.

Buckwheat is high in flavonoids

Some of buckwheat's beneficial effects are due to its rich supply of the flavonoid rutin. Flavonoids are phyonutrients that protect against disease by extending the action of vitamin C, and by acting as antioxidants on their own. The lipid-lowering activity of buckwheat is largely due to these compounds. They help maintain blood flow, keep platelets from excessive clotting, and protect LDL cholesterol from free radical oxidation. Each of these activities adds to heart health.

Store buckwheat in the refrigerator in warm weather

Buckwheat's exceptional nutritional profile makes it very attractive to bugs, so in warm climates or in warm weather, store it in the refrigerator in an airtight container. Buckwheat flour should be stored in the refrigerator year round. Like all grains, buckwheat requires thorough rinsing under running water before cooking.

The basic recipe for preparing buckwheat is adding one part of buckwheat to two parts of boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

Raw, sprouted buckwheat is the best buckwheat

Raw sprouted buckwheat offers the ultimate in healthy eating since the sprouting process releases all of its nutrients and preserves enzymes. Raw buckwheat groats can be sprouted and dehydrated at low temperature to make crunchy cereal that resembles grape nuts. Sprouted groats can be ground to make sprouted buckwheat flower for the ultimate in healthy pancake and waffle eating.

Several companies offer raw sprouted buckwheat groats online for those interested in saving time and work.

Here is a recipe for delicious, crunchy raw buckwheat treats that can be eaten for breakfast or anytime. If the groats are sprouted, so much the better.

Raw Buckwheat Treats

• 12 Pitted Dates
• 1/4 cup raisins
• 1/4 cup Agave Nectar
• 1/2 cup of Water
• 1/4 cup Sunflower Seeds
• 1/4 cup Walnuts
• 1/4 cup Pumpkin Seeds
• 1 cup Ground Flax Seed
• 2 Teaspoons of Pumpkin pie spice or Cinnamon
• 1/2 teaspoon of Vanilla extract
• 2 cups of Buckwheat Grouts
• 1/4 cup Sprouted Wheat Berries (optional)
• Sea Salt as desired

Place pitted dates, raisins, agave nectar and water in a food processor or blender and blend until a paste is formed, scraping the walls as needed.

Then add the sunflower seeds, walnuts and pumpkin seeds to the mix and process again until seeds and nuts are mixed well throughout the paste.

Add the ground flax seeds, pumpkin spice or cinnamon, vanilla extract and a few dashes of sea salt to the mixture and process again.

Once thoroughly processed, dump the mixture into a large mixing bowl, adding the buckwheat grouts and wheat berries.

With a spatula or wooden spoon, mix thoroughly.

After this is done, place the mixture into clumps on a dehydrator sheet and dehydrate at 100 degrees for about 12 hours.

Makes about two sheets.

Quinoa: A Wonderful Addition To Healthy Diet

Quinoa: Use this Complete Protein to Create Healthful Vegetarian Dishes
by Barbara Minton, Natural Health Editor

(NaturalNews) Quinoa is one of the most impressive foods to hit the grocer's shelves in many years. It is the live seed of a dark green leafy plant that has the taste, texture and versatility of grain. Quinoa (pronounced keen wa) is both nutritious and delicious. It is the only grain-like food that offers a complete protein, a feature that makes it a favorite with those avoiding animal products.

Quinoa has a delicate nutty flavor when cooked and can be a nutrient packed substitution in many traditional recipes. Best of all, it is quick and easy to prepare, requiring no more effort than cooking rice.

Quinoa was revered by the Incas. Quinoa was an important food in the Andean region of South America 6,000 years ago. The Incas considered it a sacred food and referred to it as the mother seed and gold of the Incas. During the European conquest of South America and the effort to extinguish the Indian culture, quinoa fields were destroyed. Growing quinoa was made illegal with punishment that included death. Quinoa came close to complete extinction. In recent years two Americans with great business sense began cultivating the plant in Colorado and its rebirth began. Quinoa is now a favorite wherever the health minded shop.

Quinoa is a nutritional powerhouse

Quinoa is again regaining the place of nutritional importance it had during pre-Columbian Andean diet. It is now appreciated for its high protein content which ranges from 12 to 18 percent. One 3.5 ounce serving provides 14 grams of protein. This is complete protein, containing all of the amino acids necessary for the construction of proteins used by humans.

Unlike other grains, quinoa has an ample supply of lysine. Quinoa is an excellent source of dietary fiber, containing both soluble and non-soluble fiber. It is high in a variety of vitamins and minerals, especially manganese, magnesium, iron, copper, and phosphorus. It is gluten-free and easy to digest. Quinoa is very low on the glycemic index, meaning that it will not cause blood sugar levels to spike, and it provides a sustained feeling of fullness.In their natural state, quinoa seeds are covered with a coating of bitter-tasting saponins that makes it unappealing to birds.

There have been attempts to lower the saponin content through selective breeding, but the new plants were rejected by growers because birds devoured the entire crop after the first season.

Preparing quinoa is a snap

Boxed quinoa is usually found alongside pasta and other dried grain products. It has been rinsed of saponins and is ready to prepare. Quinoa sold in bulk bins is usually pre-rinsed. To make sure the saponins are gone, pour quinoa into a strainer and rinse under running water. If a soapy film appears, the quinoa has not been pre-rinsed, so rinse it until the soapiness disappears. If no soapy film appears, the product has been pre-rinsed.

The basic cooking recipe for quinoa is the same as for rice. Two cups of water and one cup of quinoa are brought to a strong boil, covered and slowly simmered for about 12 to 15 minutes. It is done when it looks translucent and the germ of the seed makes a white ring around the outside of the grain. Quinoa should be served al dente, like pasta. Vegetables and seasonings can be added to the cooking water for extra flavor. Chicken or vegetable stock can be substituted for the water. Since most prepared stock contains MSG, make it at home or buy prepared stock from health minded grocers. Even then, read the box because several of their brands contain MSG.

Prepared quinoa can be kept in a tightly closed glass jar in the refrigerator for a week, and added to dishes as ideas strike.

It makes a super nutritious replacement for rice, couscous, and pasta. It can be added to soups, salads, pilafs, vegetable dishes, and veggie burgers or veggie meatloaves. Quinoa is popular as a high protein breakfast food that starts the day with a bang. It can be mixed with honey, nuts or fruit. Prepared cereal foods made with quinoa are available at health conscious grocers. These grocers also carry dried pasta and noodle products made of quinoa.

Flour made from quinoa is available to use in gluten-free baking. A recipe for a baking mix featured on in Wikipedia is three parts quinoa flour, three parts sorghum flour, two parts potato starch, and one part tapioca starch.

Sprouted quinoa offers the ultimate in nutrition

Raw quinoa can be sprouted to activate its natural enzymes and boost its vitamin content. It only takes about 4 hours to sprout quinoa. Just place the grains in a glass of clean water. After 4 hours the enzymes will be released. The sprouting process softens the grains, making them suitable to be added directly to salads and other foods without having to be cooked. Sprouted quinoa is best eaten in 2 to 3 days.

Quinoa has super impressive health credentials

Quinoa was called gold of the Incas because its high level of complete protein increased the stamina of Inca warriors. Its mineral profile makes it valuable for anyone with migraine headaches, and its low score on the glycemic index makes it ideal for people with diabetes. The substantial level of magnesium in quinoa relaxes blood vessels and decreases hypertension and the risk of stroke. Eating quinoa slows the progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and lessens progression of stenosis, the narrowing of the diameter of arterial passageways.

The high levels of manganese and copper in quinoa serve as cofactors for the production of superoxide dismutase (SOD), one of the powerful antioxidants produced by the body. SOD protects the mitochondria of the cells from free radical damage.

Quinoa's high fiber content makes it protective of breast health. Researchers looked at how much fiber participants in the UK Women's Cohort Study consumed. After analyzing data from 35,972 women, they found that a diet rich in fiber from whole grains such as quinoa offered significant protection for pre-menopausal women . Women eating the most fiber, more than 30 grams daily, halved their risk of developing breast cancer compared to women who ate the lowest amount. This study was reported in the April, 2007 International Journal of Epidemiology.

There is an abundance of lignans in quinoa that are converted to mammalian lignans in the intestinal tract. One of these is enterolactone, a lignan believed to be protective against breast and other hormone-dependent cancers as well as heart disease. Lignans act like weak estrogens in the body and fit into estrogen receptors in the breast and other hormonally sensitive areas of the body. When lignans are locked into receptors, excessive estrogen that results from hormone imbalance is not able to fill those receptors and stimulate undesirable cell growth.

Eating grains such as quinoa can help reduce the incidence of wheezing and other symptoms of asthma. A study quoted in a W H Foods article on quinoa found that in children with a low intake of fish and whole grains the prevalence of wheezing was almost 20%, but was only 4.2% in children with a high intake of both foods. Low levels of grain and fish consumption also correlated with a much higher incidence of current asthma, 16.7%, compared to only 2.8% for children with a high intake of grains and fish. Spring and summer salads containing quinoa are delicious and make you feel great.

As the seasons move into spring and summer, dishes that are easy to prepare, easy on the budget, and full of good taste are in demand. This is the season when people want lighter foods and foods that can be eaten chilled. Quinoa is a salad star. Its fresh, light taste and high protein content make it an excellent foundation for many salad recipes. Here are two that are particularly delicious.

QUINOA BLACK BEAN SALAD

• 1 cup quinoa
• 2 cups water
• 4 teaspoons fresh lime juice (or more to taste)
• 1/4 teaspoon ground cumin
• 1/4 tsp ground coriander
• 1 tblsp finely chopped fresh cilantro
• 2 tblsps minced scallions
• 1/2 cups cooked black beans
• 1 cup diced tomatoes
• 1 cup diced red bell pepper
• 1 cup diced yellow bell pepper
• 2 tsp minced fresh green chilies
• Extra Virgin Olive Oil
• Salt & Pepper to taste

Add quinoa to 2 cups of water. Cover and simmer about 10-15 minutes, until all the water is absorbed. Set aside to cool. Combine lime juice, cumin, coriander, cilantro, scallions, beans, tomatoes, bell peppers, and chilies. Drizzle with olive oil. Add cooled quinoa, salt and pepper to taste. Toss. Serves 2-3

see:http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142http://www.quinoa.net/http://www.youtube.com/watch?v=F7uvygMiwfohttp://www.naturalnews.com/024361.html

Organic Eggs Are Valuable Addition To Healthy Diet

Eggs are the Answer, Not the Enemy
by Elizabeth Walling, citizen journalist (NaturalNews)


For years we've been listening to top health experts advising us to eliminate eggs from our diet. At the very most, they say, eat only three eggs a week. Any more would simply wreak havoc on your cholesterol levels. And of course all of this is starkly animated in television commercials showing regular egg consumers collapsing of violent heart attacks in the street.

Does that sound like cookie-cutter propaganda to you? There is some logic behind these claims: eggs contain cholesterol so they must surely raise cholesterol levels. This concept, however, is flawed and research is proving it to be so.In 2006, Dr. Maria Luz Hernandez of the University of Connecticut's Department of Nutritional Sciences looked at the effect consuming eggs has on cholesterol levels. Her findings revealed that in two-thirds of people, consuming 2-3 eggs per day had virtually no effect on serum cholesterol levels. In the other one-third of people, both HDL and LDL levels rose equally, and the increase in LDL was due to particles simply getting bigger, not more numerous.

This type of rise in serum cholesterol levels actually does little to increase a person's risk for health problems such as heart attacks.

Once you get past the assumption that eggs are terrible for you, there is room to discover the myriad of health benefits that come with eating them regularly.

• Eggs are jam-packed with vitamins and minerals in forms that can be easily absorbed. These include vitamins A, B, C, D, E and K in addition to iron, zinc, lecithin and choline. All of these help contribute to brain function, a healthy metabolism and disease prevention.
• Eggs are also a great source of protein, especially for those who don't consume very much meat. It can be difficult to obtain all of the essential amino acids - the ones our bodies can't produce - if you eat a diet mostly based in grains.
• An egg contains each of the nine essential amino acids, making it a top source for these nutrients.

Of course, all eggs are not created equal. Commercial eggs are a nutritionally poor substitute for organic, free-range eggs. Chickens that are allowed to roam free provide eggs with a higher protein and vitamin content, while organic practices mean harmful pesticides and chemicals won't find their way into your breakfast.

You can also look for eggs that contain higher levels of essential omega-3 fatty acids. These come from chickens that have been fed a special diet high in those healthy omega-3s.

If you've been afraid to commit nutritional sacrilege by enjoying a tasty omelet in the morning or a boiled egg for an afternoon snack, set your fears aside and relish in the wholesome goodness of one of mother nature's best gifts.

Sources:

http://www.cholesterol-and-health.com/Cholesterol-Rich-Foods-Raise-Blood-Cholesterol.html#1http://ifitandhealthy.com/healthy-eggs-are-eggs-healthy/http://www.alive.com/454a2a2.php?subject_bread_cramb=816http://www.alive.com/1263a4a2.php?subject_bread_cramb=816

Use Natural Remedis For Ear Infections

Use Natural Remedies for Ear Infections
by Sheryl Walters, citizen journalist

(NaturalNews) Every parent knows how much misery an ear infection can cause for their baby. The pain, irritability, and sleepless nights take a toll on the whole family. As more and more parents are learning, the majority of ear infections are caused by a virus which means they will not respond to antibiotics. In addition, overuse of antibiotics results in a range of consequences.

What, then, can a parent do to help their baby with the pain and support the body in its effort to heal? Increasing numbers of parents are turning to alternative medicine and natural remedies for help. Chiropractic, certain foods, essential oils, and herbs are just some of the more popular remedies.

For years medical doctors prescribed antibiotics anytime a child had an ear infection. Overuse of these antibiotics has resulted in "super bugs" - bacteria that is becoming increasingly resistant to antibiotics. Serious consequences can result from this resistance; stronger antibiotics are being discovered but eventually bacteria will become resistant to those as well.

On a personal health level, antibiotics result in gastrointestinal changes because along with killing off bad bacteria they also kill of the good bacteria necessary for digestion. Destroying the bacteria also increases the chance for candida infections. Thrush and yeast infections are both common in children after the use of antibiotics.

Because of these consequences, more doctors are holding off on prescribing antibiotics and parents are looking for other options in the fields of complementary and alternative medicine. Chiropractic is the most utilized field of alternative medicine. Chiropractors work with patients of all ages to correct subluxations, or misalignments in the spine or other joints that interfere with the functioning of the nervous system. The nervous system controls all body processes, including the immune system. So, when the nervous system is not functioning properly due to a subluxation the immune system will not be at its best. When there is a subluxation in the cervical spine (the neck area) lymphatic drainage from the head and ears can also be affected.

Addressing decreased lymphatic drainage and a depressed immune system with a chiropractic adjustment can help the body heal the ear infection. Pediatric patients with ear infections receive a very gentle but precise adjustment along with some light lymphatic massage. Some chiropractors also give nutritional recommendations, like eliminating dairy to help decrease mucous. The International Chiropractic Pediatric Association has a listing of chiropractors that work with children on their website at www.icpa4kids.org.

Essential oils also can be used throughout the duration of an ear infection to help make the child more comfortable. Adding a few drops of eucalyptus oil to a humidifier will help break up congestion. Combining two drops of tea tree oil with twenty drops of olive oil makes an effective massage oil. Apply the oil in a light stroking pattern from behind the ears diagonally down to the collarbone. Warmed garlic and mullein oil (just a few drops) can be added into the infected ear to help with pain and inflammation. Make sure that you know the eardrum is in tact before you put any oil into the ear canal.

A naturopath can advise parents in the use of herbs such as echinacea, goldenseal, olive leaf, and St. John's Wort. Echinacea and goldenseal are known to speed healing by boosting the immune system. Olive leaf is used to fight infection. St. John's Wort has antiviral properties and helps to reduce inflammation.

To find a naturopath in your area visit the American Association of Natural Physicians Website at www.naturopathic.org.

Contact your child's doctor if he or she seems to be getting worse, has not improved within two days, or has drainage from the ear.

Consequences of Antibiotics (http://www.hpakids.org/holistic-hea...)

Antibiotic Use: An Update (http://www.icpa4kids.org/research/a...)

Ear Infections (Otitis Media) (http://www.icpa4kids.org/research/c...)

Lentils Provide Wealth Of Nutrition For Pennies A Serving

Lentils Halt Breast Cancer and Make Nutritious Meals for Pennies
by Barbara Minton, Natural Health Editor

(NaturalNews) Lentils are delicious, versatile, and easy to prepare. They are one of civilization's oldest foods. First cultivated in the Near East over ten thousand years ago, lentils have been a traditional food staple that provides a wealth of nutritional benefits for pennies a serving. Lentils belong to the legume family. This is a group of vegetables that are at the base of the Mediterranean diet pyramid, a diet that reduces mortality from all causes. New research is showing that a diet rich in lentils and other legumes is associated with a reduced risk of breast cancer.

Dietary patterns and breast cancer are associated

Scientists at the University of Southern California in conjunction with those at the University of Minnesota investigated the association between dietary patterns and breast cancer risk in Asian Americans. Their population-based, case-controlled study in Los Angeles Country compared dietary patterns of 1248 Asian American women with diagnosed breast cancer, and 1148 matched controls.

A scoring method was used that found adherence to a Mediterranean diet was inversely associated with breast cancer risk. This means that the more people tended to eat the Mediterranean diet, the lower was their risk of breast cancer. Three dietary patterns were identified, and labeled Western (meat/starch based), ethnic (meat/starch based), and vegetable based. Women who were high consumers of the Western and ethnic meat/starch diets and low consumers of the vegetable based diet showed the highest risk of developing breast cancer with an odds ratio that was more than doubled. In their conclusions, the scientists placed credit for these benefits primarily on higher consumption of legumes. The study was reported in the February 11 American Journal of Clinical Nutrition.

Tiny but mighty lentils provide plenty of other health benefits

Lentils are popular in the vegetarian community because of their high levels of protein. A one hundred gram serving of lentils has around twenty-six grams of protein. However, like all vegetable protein, lentil protein is not complete. It is lacking two essential amino acids, isoleucine and lysine. The means that another food containing these missing amino acids must also be added to a meal made up primarily of lentils. This is easily accomplished by adding brown rice or another high protein grain. And for non-vegetarians it is accomplished with the addition of small amounts of cheese or meat.

Lentils are an excellent source of many B vitamins including B6 and folate, the nutrients that help lower levels of homocysteine. Homocysteine damages artery walls and is considered a serious risk factor for heart disease. When folate and B6 are present, homocysteine is converted to health promoting cysteine and methionine.

The high level of magnesium found in lentils is another cardiovascular health booster. Magnesium is a natural calcium channel blocker. It makes veins and arteries relax, and it improves blood flow that carries oxygen to the cells. Cells that are well oxygenated cannot produce cancer.

An older study, reported in the July 1999 European Journal of Epidemiology, examined food intake patterns and 25 year risk of death from coronary heart disease in 12,763 middle-aged men from seven countries. Different food-groups and combinations were considered for comparison among cohorts. Typical patterns were higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When the data was analyzed it revealed that that those who ate vegetables, legumes, fish, and wine had the greatest reduction in risk of death from coronary heart disease. Legumes were associated with an amazing 82% reduction in risk.

Eating lentils keeps energy levels high

Lentils are fiber superstars, and as such are able to help lower LDL cholesterol levels. Soluble fiber grabs hold of cholesterol containing bile and escorts it out of the body. Fiber also helps prevent constipation and digestive disorders.

Lentils are also powerful blood sugar stabilizers. Anyone prone to insulin resistance, hypoglycemia or diabetes can be helped by eating lentils, since they normalize blood sugar levels while providing the body with a steady stream of energy.

In a study reported by The World's Healthiest Foods, researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard diet used by diabetics in America, containing 24 grams of fiber per day. The other group ate a diet containing 50 grams of fiber per day. Their results showed the group eating the high fiber diet had lower levels of both plasma glucose and insulin. The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2 percent, and their VLDL (very low density lipoprotein) cholesterol levels by 12.5%.

Lentils are a cooks dream

Dried lentils can be bought already bagged or from bulk bins. Organic dried lentils sell for about one dollar a pound. Store lentils in an airtight jar in a cool, dark place.

There are several varieties of lentils. The most common are red, green and brown. The red variety is the most delicately flavored and cooks the quickest.

Lentils are a versatile food. They have the texture of beans and a milder flavor. Unlike beans, they do not need to be soaked before they are prepared, and can be ready to eat in under 45 minutes. Lentils have a delightful flavor of their own, and easily pick up the flavor of other ingredients. Here are recipes for quick, high flavor lentil dishes

Red Lentil Dah

Ingredients:

Two cups chopped onion
Three cloves of minced garlic

Three cups water
One and one quarter cup dried red lentils
Three quarters teaspoon turmeric
Three quarters teaspoon ground cumin
One half teaspoon chopped fresh ginger or ground

One cup basmati brown rice
Two plum tomatoes, seeded, chopped
One quarter cup chopped fresh cilantro
One jalapeno chili, seeded and chopped (if desired)

Preparation:

Rinse lentils. Combine 3 cups water, lentils, onion, garlic, and spices in heavy saucepan. Bring to a boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes. For a thicker mixture, puree 1/3 of the mixture and return to the saucepan. Season with sea salt and black pepper. Serve over rice and garnish with the chopped jalapeno.

Brown Lentils and Spinach

Ingredients:

One cup brown lentils
One bunch fresh spinach cleaned and finely chopped
One medium onion chopped
Two cloves garlic chopped
One teaspoon coriander
One tablespoon extra virgin olive oil
Juice from one half lemon or lime

Preparation:

Rinse lentils. Place in large saucepan and cover with 2 inches of water. Boil for 8 minutes. Rinse and return to saucepan. Add onion, garlic, and coriander. Fill with just enough water to cover. Bring to boil. Reduce heat and simmer for 25 to 30 minutes. Add spinach, olive oil, lemon juice, and sea salt to taste. Serve warm.

Lentils make a great cold main dish or salad

Lentils are tiny, so they can be blended with finely chopped fresh vegetables right out of the garden to make a highly digestible and delicious spring or summer main dish or salad. Finely chop red onion, green onion, red bell pepper, yellow bell pepper, green bell pepper, tomato, any kind of parsley, and basil. Add to precooked green or brown lentils. Dress with red wine vinegar, olive oil, pepper, and sea salt. The salt is needed to coax the juices from the vegetables adding extra flavor to the dressing and making the dish more digestible. Toss and let marinate in the refrigerator for a few hours before serving.