Are you looking to try new foods? Lentils might just be the new food to try. I didn’t grow up eating lentils. I don’t even remember them being sold in neighborhood grocery store. But today, I have added lentil recipes to my recipe box.
If lentils are not a familiar food for you, give them a try. They are low cost, have a long shelf life and are packed with nutrients. Two nutrients that gives them superiority is potassium and protein. For just 1 cup cooked, they give 731mg of potassium and 15 grams of protein!
On average, Americans do not eat enough potassium. The National Institutes of Health (NIH) states the average amount which adults eat is 3,016 mg a day for men and 2,320 mg for women.
FDA now mandates food manufactures to list the amount of potassium in the food product on the food label. It is hopeful Americans will read the food label and compare amounts of potassium in their foods. This makes it easier to find out how much we are eating.
The potassium adequate intake, or AI, for adults over age 19 is 3400 milligrams for males and 2600 milligrams for females.
NIH is concerned because low potassium in the diet may increase your risk for high blood pressure.
NIH also reports certain diuretics (e.g., thiazide diuretics) xommonly used to treat high blood pressure increase urinary potassium loss and can cause hypokalemia (low blood potassium). Potassium- sparing diuretics, however, do not increase potassium excretion and may cause hyperkalemia (high blood potassium).
If you take a diuretic, check with your health care provider to find out if it is potassium sparing. If you use salt substitutes, it is important to note they are a source of potassium. Remember to tell your health care provider if you are using salt substitutes as well.
Potassium is found in a wide variety of plant and animal foods and in beverages. Many fruits and vegetables are excellent sources, as are some legumes (e.g., lentils) and potatoes. Meats, poultry, fish, milk, yogurt, and nuts also contain potassium. Among starchy foods, whole-wheat flour and brown rice are much higher in potassium than their refined counterparts, white wheat flour and white rice.
Remember, adults over age 19 need 3400 milligrams of potassium for males and 2600 milligrams for females. What does 3400 milligrams look like over the course of one day?
In looking at the food sources of potassium, a male age 19 and older would need to eat these foods in one day; 1 medium baked potato ( 610 mg); one cup of 1% milk (366 mg); 1 cup of lentils (731 mg); 1 banana ( 422 mg) 3 oz of salmon or beef, top sirloin, grilled (326-315 mg); and ½ cup dried apricots ( 1,101 mg).
Other options include, 1cup cantaloupe (428 mg); 1 cup kidney beans (607 mg); ½ cup dried prunes or raisins (699 mg- 618 mg); and 3 oz chicken breast, boneless (332 mg).
Lentils are simple to cook. Here is an easy way to cook lentils. First, sort through and remove any stones. Rinse. For every 1 cup of dried lentils, measure 2 ½ cups of water. Next, add water to saucepan, bring to boil. Add lentils, simmer for 15-20 minutes until tender.
If lentils are an unfamiliar food, try this recipe. It makes a great summer salad!
Lentil Vegetable Salad
1⁄2 cup lentils (washed)
2 cups potatoes (1 can, about 15 ounces, sliced and drained)
1 cup peas (frozen)
2 carrot (large, shredded)
1 tablespoon parsley
2 tablespoons red wine vinegar
3 teaspoons mustard
1⁄4 cup olive oil
Wash hands. Rinse lentils. Boil 1 cup water in a saucepan. Add the lentils. Cook for 20 minutes over low heat until tender, then drain. Cook the peas for 3 minutes in another saucepan. Remove from heat. Rinse and drain the peas. Wash, peel, and shred the carrots. Place the cooked lentils, sliced potatoes, peas, and shredded carrots in a bowl. In a separate bowl, add the parsley, vinegar, mustard, and olive oil. Stir well. Pour the dressing over the lentil vegetable salad. Refrigerate until ready to serve. Enjoy!
