A Nutritionist’s Guide to Lentils

There’s a reason we’re in love with lentils. Packed with protein, fiber, antioxidants and key minerals, lentils are among the most underappreciated nutrition powerhouses. Intrigued? We’re breaking down the basics of lentils, including the different types, their health benefits, and how to cook them. Types of Lentils Lentils, which are part of the legume family along with beans and peas, come in various shapes and colors. Here’s a quickie rundown of the most popular types of lentils. Green Lentils Also known as “French lentils,” green lentils are among the most commonly consumed lentils in the U.S. One-quarter cup dry (which is about two-thirds cup cooked) provides 11 grams of protein along with 8 grams of fiber for 170 calories. You’ll also get 10% and 15% of your daily recommended intake of potassium and iron, respectively. Black Lentils Black, or beluga, lentils tend to be smaller in size than their green counterparts. But don’t let their miniature appearance fool you—just one-quarter cup of dry black lentils serves up an impressive 11 grams of plant-based protein and 5 grams of dietary fiber for 150 calories. Just like with green lentils, you’ll get 15% of your daily recommended amount of iron from this serving. Black lentils are slightly lower in potassium compared to their green and red cousins, offering 6% of one’s daily potassium needs per one-quarter cup uncooked. FYI: Both black and green lentils tend to come whole (with their outermost layer, called the husk, intact), so they keep their shape even after cooking. Split lentils, on the other hand, tend to cook and break down quicker, making them a great choice for soups and stews. We’re all about tossing cooked beluga lentils into salads or sauteing them with caramelized onions and warming spices like cumin for a nourishing dinner side. Red Lentils If protein is your priority, opt for red lentils. The same one-quarter cup serving (dry) provides an impressive 14 grams of protein (more than you’ll get from two eggs!) and 180 calories. Fiber-wise, expect to get a solid 7 grams, plus that same 10% and 15% of your daily potassium and iron needs, respectively. Brown Lentils Brown lentils clock in similar to their peers from a nutrition standpoint. One-quarter cup (dry) delivers 11 grams of protein, 9 grams of dietary fiber, and the same amount of potassium and iron for 180 calories. Health Benefits of Lentils Clearly, lentils are a no-brainer for those seeking to up their plant protein consumption (which should really be all of us). Unlike animal proteins that deliver saturated fat—the type of fat that can raise our bad LDL cholesterol—plant-based proteins like lentils are free of saturated fat. Friendly reminder: we’re all for fats, but the type of fats we consume is key. Limiting our intake of animal proteins packed with saturated fat (think: bacon) and replacing them with plant-based alternatives like lentils is never a bad idea. Lentils are packed with dietary fiber, which is critical for stabilizing blood sugar levels as well as—you guessed it—helping to lower bad LDL cholesterol levels. Of course, fiber also supports digestion, so it can help keep us regular. Also amazing: lentils contain a type of non-digestible carbohydrate called resistant starch that acts as a prebiotic, meaning it helps maintain a healthy gut microbiome. We recommend sticking with about one-half cup cooked lentils as a serving; eating a large quantity at once may bring on gas and bloating in sensitive individuals. Lentils also provide key vitamins and minerals like folate, iron, potassium, and manganese. Folate (AKA vitamin B9) is critical for red blood cell function and heart disease prevention, while potassium helps maintain healthy blood pressure levels. Wondering which type of lentils are the healthiest? Don’t stress. Since each variety serves up a similar nutritional profile, we recommend simply choosing your favorite. You’ll get a hit of plant-based protein, gut-friendly fiber, and key nutrients regardless of the type you choose to cook up. How to Cook Lentils Unlike dried beans that require soaking, lentils can be cooked in 20 minutes start to finish. Yes, please! For a large batch of lentils, combine 1 cup of dried lentils with 3 cups of water in a large pot. Bring the water to a boil, then reduce the heat to a simmer and cover the pot until the lentils are soft. Whole green, black or brown lentils can take 20 to 30 minutes to become tender, while split red or orange lentils may be ready in just 10 to 15 minutes. Looking for more tasty ways to enjoy lentils? We’re obsessed with this Grilled Cod Over Lentil Currant Salad! (Image: Shutterstock)

5 Healthy Snack Ideas That Require NO Skills

I’ll set the scene. It’s 4PM. Your morning coffee has worn off. Your lunch was 3 hours ago, dinner is at 7PM and you have 15 minutes before your meeting. And, you’re about to crash hard. Must. Have. Fuel. You always have a yogurt just about now, but . . .uch. You have no interest in it. You’ve unenthusiastically had the same one for the past 3 days. If this is you, right now, go ahead and eat it today (it’s better than the candy jar on your boss’s desk) but tomorrow try one of these 5 fab healthy snack ideas that need no skill and are ready in seconds.   5 Healthy Snack Ideas That Require NO Skills:   Healthy Trail Mix Who doesn’t love a little somethin’ sweet and crunchy? Break out a bunch of tupperware and toss in 1 cup GMO-free air-popped popcorn, 1 ounce dried apricots (about 4, but double check with the packaging and make sure no added sugar or sulfur) and 10 almonds. Make a bunch to grab and go. Better yet, have your kids do it. Gorgeous fuel: calories 185, fat 6.5g, protein 4g, fiber 4.5g. Eggs in a (Leafy) Blanket If you can boil water, you can have hard boiled eggs anytime. Boil up a bunch on Sunday. Slice ‘em up in one quick step and eat ‘em on a romaine leaf, wrapped up like a little burrito. Voila. Two large hard boiled eggs on 2 romaine leaves serves up 157 calories, fat 11g, protein 12.5g, fiber 0. Chickpeas + Chia If unusual eats are what you crave, grab a green magic Mamma Chia Squeeze (loaded with omega-3s and fiber) and an ounce of roasted chickpeas. You can mix and match your chia squeeze and chickpea flavors (you can also buy these at the grocery if you don’t want to make them yourself) for endless excitement. No assembly required, you’ll refuel with 180 calories, fat 2g, protein 7g, fiber 9g. Calming Oatmeal If you are a self proclaimed stress eater, I have a perfect comfort snack that you can feel great about. OK, so you do need hot water, a bowl and spoon, but if you unleash a packet of high quality oatmeal into a mug, stir in some coconut chips and sprinkle with cinnamon, you’ll release some serotonin, and your fried brain will thank you: calories 245, fat 10g, protein 6g, fiber 8g. Bonus if you take deep breaths and enjoy slowly. Avocado Lentil Boat It doesn’t get healthier, more satisfying or easier than this, peops. Halve a small avocado. Fill with ¼ cup steamed lentils (you find them in the refrigerator section by the produce) and a squeeze of lemon. You can use ¼ cup prepared tabbouleh instead, if lentils are hard to come by. Avocado + lentils: calories 127, fat 7g, protein 5.5g, fiber 7g. Avocado + tabbouli: calories 169, fat 12g, protein 3g, fiber 5.5g Covet your co-worker’s snacks no more. Get out of your snoozers snacktime rut. If any of these 5 delicious, healthy snack ideas take you more than 5 minutes to grab and go, somethin’s wrong. Happy snack time = happy, more productive you.