Dahl Soup with Squash
- 2 Tbsp olive oil or ghee (avoid if you have high cholesterol)
- 1/2 purple onion, chopped
- 3 cloves garlic, minced
- 1-inch piece ginger, peeled and minced
- 1/2 tsp each: turmeric, ground cumin, ground coriander, garam masala
- 1 bay leaf
- 1 1/2 cups red lentils, washed
- 1/2 butternut squash, peeled, seeded and chopped
- (or substitute with canned pureed pumpkin, unsweetened)
- 5 cups stock or broth
- (if using plain water instead, season the soup with 1 tsp sea salt)
- garnishes (see below)
- In a large pot, heat the oil or ghee and stir in onion, garlic and ginger. Let cook over medium-high until softened and just lightly browned. Add spices and bay leaf. Add lentils, squash and stock and stir over high heat until a low boil. If froth rises to the surface, spoon it off. Reduce to medium-low heat, cover, and simmer for 25 minutes.
- When squash is soft and lentils are fully cooked (about 20-25 minutes), remove bay leaf and puree the soup until silky smooth. Serve in soup bowls. Top with a dollop of plain yogurt, some sliced onions fried with garlic, fresh chopped cilantro, or stir in fresh baby spinach leaves -- or just keep it simple!
- Makes 4 servings.
- Nutritional Analysis: 370 calories, fat 9 g, saturated fat 1.25 g, carbohydrate 57 g, protein 20 g, fiber 8 g.
Adapted from franlife.blogspot.com
The Mediterranean Diet Pyramid
An organization called Oldways* created The Mediterranean Diet when it realized the ‘no fat’ diets common in the late 80’s and 90’s was not supporting healthy weight and wellness. Many feel the no-fat diet was erroneous. There are many studies supporting the positive effects of the Mediterranean diet as fats are necessary to optimal health and weight – the focus should be on "good" fats (mono-unsaturated and polyunsaturated) such as avocado, olives, and olive oil.
The Mediterranean Diet is a great way for people to eat healthy food that tastes great because you eat whole foods that are minimally processed. And, it's easy to follow with these simple tips:
- Use more olive oil instead of margarine, butter and other oils
- Abundantly eat plant foods, like fruits and vegetables, whole grain breads, grains, beans, nuts, and seeds – these should be the bulk of your diet
- Choose fruit for dessert – other sweets limited to a few times per week
- 0 – 4 eggs per week
- Fish and poultry in low to moderate amounts
- Cheese and yogurt in low to moderate amounts
- Use beef and pork sparingly (a few times a month) and more as a condiment to your veggie and grain meals
- Wine in moderate amounts (one to two glasses per day for men, one glass per day for women). Optional: If you currently do not drink alcohol, do not start. If you do have alcohol daily, switch to wine.
- Regular physical activity – choose activities you love to do!
The idea of healthy eating the Mediterranean way is not to deprive yourself but to add to your plate – in other words, add mixed vegetable salads, stir-fry veggies, and broth-based soups to meals. You’ll find these healthy and tasty options begin to replace the fried, fatty, and starchy foods usually on our plate.
Another component of this style is mindful eating, enjoying your food, the company you dine with, and creating a peaceful environment for this to happen.
Adapted in part from oldwayspt.org
Total Body * Total Mind - Presented By:
