Black Bean Chili

There I was wondering what to prepare for a quick lunch with my two assistants when my mind went right to creating a quick black bean chili. Perfect for a cool autumn day and all I needed were a few ingredients already in my cabinet plus some fresh greens to tie the dish together.

I always keep a few cans of beans and diced tomatoes on hand, along with a few containers of the Imagine brand organic soups. Lucky me, I had everything I needed and within a few minutes the chili was assembled and heating on the stove.

It goes without saying to feel free to adapt the level of chili heat to suit your palate. Also, if you have a bunch of cilantro on hand chop it up and throw on top for added flavor. Oh yes, and just a reminder to use organic ingredients for all your recipes. Your efforts not only support your health, but the health of our beautiful planet as well. Thanks.

Black Bean Chili
Serves 6

16 ounces Imagine Cuban Black Bean Bisque
1 15 ounce can black beans, drained and rinsed
1 15 ounce can diced tomatoes
1 1/2 cups kale, washed and chopped
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper or to taste
1/2 cup spicy salsa
1/2 cup fresh cilantro, chopped

1. In a large saucepan combine the bisque, beans, tomatoes, kale, salt pepper and 1/4 cup of salsa.
2. Bring to a simmer and cook until the kale is tender about 7 minutes.
3. Remove from heat and let sit another 5 minutes covered.
4. Serve in individual bowls and top with extra salsa and chopped cilantro.

Dal and Flatbreads

I love Indian food. It all began 29 years ago when I was living in a small town in Holland wandering the streets in search of new food ingredients and returning home to cook gourmet meals for the other residents in our student dwelling. One of the students there was an Indian women studying bio-chemistry at the nearby university. When I told her my love for her food she graciously and generously took me under her wing and taught me what she knew.

With her instruction I opened up to a whole new world of herbs and spices, grains, lentils and vegetables. The other students challenged me to create meals that were spicy enough to stand up to some twisted notion of having to endure a kind of heat that has tears streaming and nose running. I was happy to oblige; and when my friend took me Paris to meet her auntie I was further instructed in the complexities of blending Indian spices. Ah, those were lovely days of discovery and experimentation all carried out on a receptive and willing audience.

Over the years I have held dear to a few treasured recipes; but recently I was moved to share the bounty of Indian cooking with my vegetarian clients. Over and over I am asked how does one keep their daily diet interesting and varied? Naturally, the answer lies in exploring the wide range of Asian cuisine, Indian being a large part of that variety. I recently offered a cooking class featuring Indian Dal and Flatbreads. How simple and easy it is to make these two mainstays that contribute protein, carbohydrate and fat to a meal.

The word DAL translates to mean any lentil-based dish. It is also used to distinguish between a whole lentil and one that has been split and hulled (skin removed). In India Dal is served at every meal in one form or another. The nutritional benefits are high: 1 cup of lentils equals 20 grams of protein, the cost is very inexpensive and the taste is delicious.

Flat breads such as chapattis, rotis, naan and puri’s are served alongside the Dal and often used as the utensil to scoop up the soup like mixture. Chutneys, relish and pickles are served as condiments and enhance the flavors of the dal. Served with a fresh green salad you have the makings of a satisfying lunch or dinner meal.

In order to stay true to the traditional recipes I took a trip to my local library and picked up a few cookbooks written by Indian men, who wrote lovingly about the meals their mothers prepared when they were growing up. I enjoyed reading the stories of their childhoods and the way the recipes played into their lives for years thereafter. Although the internet is heavy with downloadable recipes I still prefer, or perhaps it is trust, what it written in a beautifully illustrated book, authored by a chef who knows what he/she is talking about. So for your reading appetite I introduce:
Indian Home Cooking, by Michael Batterberry (ISBN 0-609-61101-1)
The Turmeric Trail, Raghavan Iyer (ISBN 0-312-27682-6)
Fresh Indian, by, Sunil Vijayakar (ISBN 1-4351-0068-9)

And now for the recipes.

Moong Dal
Serves 4

1 cup yellow split peas, picked over, washed and drained * ½ teaspoon turmeric *
1 teaspoon salt, or to taste * 4 cups water * 2 cups Swiss chard, chopped

Tempering oil
1 tablespoon coconut oil * 1 tablespoon cumin seeds * 1 teaspoon fennel seed * 1 med. onion, chopped * 1 tablespoon fresh ginger, minced * 1 whole green chili, seeded, diced * 3 clove garlic, minced * ¼ cup chopped fresh cilantro * Juice of ½ lime or lemon

1. Put the split peas into a large saucepan with the turmeric, salt, and water. Bring to a boil and skim well. Reduce the heat and simmer, covered, until the lentils are soft, 20 to 30 minutes. 2. Add water during cooking, if necessary. Taste for salt and add more if you need to. If you like a thicker dal, use a whisk to break up the lentils into a puree. If you like a thinner dal, add water.
3. For the tempering oil, heat the oil with the cumin and fennel seeds in a small frying pan over medium-high heat. Cook, stirring, until the cumin turns a light brown color, 1 to 2 minutes. Add the onion, chili, ginger, garlic, and cook, stirring, until the garlic no longer smells raw and turns a golden brown color, about 30 more seconds.
4. Stir the tempering oil, half of the cilantro, and all of the lime or lemon juice into the dal. Add a small amount of water to the skillet and wash out any extra oil or herbs and add to the dal. Add the swiss chard and stir well.
5. Simmer very gently, uncovered, until chard is tender, about 7 minutes. Ladle into individual bowls and sprinkle each with the remaining cilantro. Serve hot.

Mung Bean Dal
Serves 4

1 cup mung beans, picked over, washed, and drained * ½ teaspoon turmeric *
1 teaspoon salt, or to taste * 4 cups water * 1/3 cup cilantro, chopped * fresh yogurt

Tempering oil
2 ½ teaspoons coconut oil * 1 ¼ teaspoons cumin seeds * 2 teaspoons red pepper flakes * 1 teaspoon garam masala * 1 teaspoon curry powder * juice of ½ lime or lemon

1. Place the mung beans into a large saucepan with the turmeric, salt, and water. Bring to a boil and skim well. Turn the heat down and simmer, covered, until the mung beans are soft, 20 to 30 minutes. Add more water if necessary. Taste for salt and add more if you need to.
2. For the tempering oil, heat the oil in a small skillet over medium-high heat. Add the cumin seeds and cook, stirring, until they turn a light brown color, 1 to 2 minutes. Add the red pepper flakes and cook, stirring, about 30 more seconds.
3. Stir the tempering oil and all of the lime or lemon juice into the dal and simmer gently, uncovered, for 5 minutes. Transfer the dal to a serving bowl and top with cilantro and yogurt. Serve hot.

Spinach Red Lentil Dal
Serves 4

1 cup red lentils, rinsed and drained * 4 cups water * ¼ teaspoon turmeric * 1 teaspoon finely grated fresh ginger root * 3 ½ ounces baby spinach leaves, chopped * large handful of fresh cilantro leaves, chopped

Tempering Oil
2 teaspoons coconut oil * 5 garlic cloves, finely sliced * 2 teaspoons cumin seeds * 2 teaspoons mustard seeds * 1 tablespoon ground cumin * 1 teaspoon ground coriander * 1 red chile, finely chopped * sea salt

1. Place the lentils in a large saucepan with the water, turmeric, and ginger. Bring to a boil. Skim off any foam that forms on the surface.
2. Lower the heat and cook gently for 20 minutes, stirring occasionally. Add the spinach and chopped cilantro, stir, and cook for 8-10 minutes.
3. Heat the oil in a small frying pan and when it is hot add the garlic, cumin and mustard seeds, ground cumin, ground coriander, and red chili. Stir-fry over high heat for 2-3 minutes, then pour this mixture into the lentils. Stir to mix well, season, and serve immediately with roti bread.

Chapatis
Makes about 14

2 cups chapati flour or 1 cup whole wheat flour plus 1 cup unbleached all-purpose flour * 1 to 1 ¼ cups water * flour, for rolling * butter, for serving

1. Mix the flour(s) in a large bowl. Add ½ cup of the water to the flour and mix with your hand to combine. Add another ¼ cup water and mix again. Continue adding water, a little at a time, until the dough forms a ball. (The dough should take about 1 cup water.)
2. Now knead the dough vigorously on a clean, unfloured work surface until the dough is moist, soft, and slightly sticky, but doesn’t cling to clean hands or the work surface, about 5 minutes. If the dough is dry, dip your fingers into some water and knead the water into the dough. Put the dough into a clean bowl, cover with a clean, damp kitchen towel pressed directly onto the surface, and let rest at least 10 minutes and up to 30 minutes.
3. When the dough is rested, prepare a small bowl of flour and also flour your work surface. Break off a piece of dough a little smaller than a golf ball. Toss it in the bowl of flour and roll it between the palms of your hands to make a ball. Set the ball on the work surface and flatten it into a 2-inch disc. Now roll the disc, flouring the work surface and the dough round as needed, into a thin round 5 to 6 inches in diameter. Put the chapati on a plate and cover with a sheet of plastic wrap. Continue to roll all of the dough into chapatis and stack them on the plate, pieces of plastic wrap between them.
4. Heat a griddle or frying pan (preferably cast-iron) over medium-high heat.
5. Place a chapati on the heated griddle or in the pan over medium-high heat and cook until the top darkens slightly and you see bubbles begin to form underneath the surface of the dough, about 1 minute. Now flip the chapati with a spatula and cook the other side until you see more bubbles, about 30 seconds.
6. If working on a gas stove, turn a second burner to high. Using a pair of flat tongs, carefully pick up the chapati by the edge and put it directly onto the burner. Cook until the chapati balloons and browns, 10 to 15 seconds. Then carefully turn the chapati, using the tongs to pick it up by the very edge, and cook until the underside browns and the bread balloons again, 10 to 15 more seconds. Remove the chapati from the fire with the tongs, or slide it off the griddle, put it on a plate, and rub with butter. Serve immediately while you continue cooking the remaining chapatis.
7. If working on an electric stove, cook the chapati on the griddle or in the pan until bubbles have begun to form on both sides. Then continue cooking the chapati, pressing down the edges of the round with a wad of paper towels as it balloons and turning the chapati in a clockwise motion, until the chapati is well browned and swells like a balloon. Turn and do the same on the other side.

Red Onion Chile and Gram Flat Bread
Serves 4

1 cup whole grain flour * 1 cup gram flour * 1 red onion, finely diced *
1 green chili, seeded and finely chopped * 1 tablespoon chopped fresh cilantro leaves * 1 teaspoon cumin seeds * 1 teaspoon anise * ½ teaspoon salt *
1 – 1 ¼ cups lukewarm water * salt * grapeseed or light olive oil, for brushing

1. Place the flours into a large mixing bowl and add the onion, green chili, chopped cilantro, and cumin and onion seeds. Season and mix together. Gradually pour in the water and knead for 2-3 minutes on a lightly floured surface, to make a soft dough. Let rest for 5 minutes and then divide the dough into 8 pieces. Shape each one into a ball.
2. Roll the balls out on a lightly floured surface to a 5-inch diameter disc.
3. Heat a large, flat griddle pan until it is hot. Spray with cooking oil. Cook the rolled-out discs of dough, one at a time, for 30 seconds on one side; brush or apray with a little oil, flip over, and cook for 1 minute, moving the bread around. Then flip the dough over again to cook on the other side for 1 minute or until the bread is lightly browned on both sides. Remove and keep warm, wrapped in aluminum foil while you cook the remainder. Serve warm.

Cilantro and Cumin Roti
Makes 16

3 2/3 cups whole grain, or chapati flour plus extra for dusting * 1 teaspoon salt *
3-4 teaspoons cumin seeds * 2 tablespoons very finely chopped cilantro leaves * 2-3 tablespoons grapeseed oil * 1 cup lukewarm water

1. Mix together the flour, salt, cumin, and cilantro in a large mixing bowl. Add the oil and work it into the mixture with your fingers. Gradually add the measured water and knead for 5-6 minutes until smooth, adding a little extra flour if necessary. Cover the dough with a damp cloth and let rest for 30 minutes.
2. Divide the dough into 16 pieces and form each into a round ball. Roll out each ball into a 5-6 inch disc, lightly dusting with flour if needed.
3. Heat a large cast-iron griddle pan or a heavy-bottomed frying pan over high heat. Cook the rotis, one at a time, for 45 seconds on one side, the flip over and continue to cook for 1-2 minutes until lightly browned at the edges. Remove and keep warm in aluminum foil as you continue to cook the rest. Serve warm with a variety of dishes, from fish, meat, and chicken to vegetables and salads.

AUTUMN BREAKFAST MENU

I love breakfast, especially on a cool weekend morning when there is time to prepare something special. Take these recipes for example, they are perfect as an individual meal or prepared as a brunch to entertain stay over guests. Try them one recipe at a time and watch how your morning brightens when you change your routine and add some variety.

BREAKFAST MENU
Soft Morning Grains
Eggs McMochi
Maple Quinoa Pudding
Tahini French Toast

Soft Morning Grains

1/2 cup short grain brown rice * 1/2 cup barley * 1/4 cup hijiki, soaked * ½ teaspoon sea salt * 5 cups water.

Place ingredients in a small crock-pot and cook overnight or throughout the day on low heat. You can also soak ingredients covered overnight in a heavy saucepan. In the morning bring to a low boil, reduce heat and stirring often, simmer until water is absorbed.

Serve with:
1. A variety of cooked greens such as kale, spinach, collard greens, or Swiss chard.
2. Cooked beans, fried tempeh or tofu.
3. Roasted pumpkin seeds and/or sesame seeds.
4. Sea vegetables.
5. Sautéed onions, ginger and garlic.
6. Baked sweet squash.

Sesame Tahini Sauce
2 cloves raw or roasted garlic * ½ cup Tahini * 3 tablespoons tamari soy sauce * 2 teaspoons maple or agave syrup * 1 tablespoon brown rice or apple cider vinegar * ½ cup green or kukicha tea * 1 teaspoon chili oil (optional) * 3 green onions, sliced.

1. In a small food processor combine the garlic, Tahini, tamari, maple syrup, vinegar and tea.
2. Puree until smooth, adding more tea as needed for consistency.
3. Spoon over grains or pasta noodles and garnish with the green onions.

Eggs McMochi

Serves 2

4 slices cinnamon raison or plain mochi * 2 cups cooked kale * 2 eggs over easy or to your liking.

1. Heat up the waffle maker. Slice the mochi and lay it in the waffle iron. Cook until done.
2. Meanwhile, cook your eggs as you like them.
3. Lightly butter the mochi, then layer the kale and eggs on top. Salt and pepper to taste.
4. Serve warm.

Maple Quinoa Pudding

Serves 2
3/4 cup uncooked quinoa * 1 cup coconut milk * 3 tablespoons pure maple syrup, or to taste * 1 tablespoon vanilla extract * 1/3 cup dried apricots, chopped and soaked * ¼ cup roasted peanuts

1. Heat 2 cups of water in a large saucepan over medium heat until boiling, and stir in quinoa.
2. Cover pan, reduce heat to low and cook until quinoa turns translucent, for about 20 minutes.
3. Meanwhile, combine the coconut milk, maple syrup and vanilla extract together in a bowl.
4. Stir the coconut milk into the quinoa and blend well.
5. Spoon quinoa into a bowl and top with apricots and some of the apricot juice, then the peanuts. Serve warm.

Tahini French Toast

Serves 2

½ cup Tahini * 1 ¼ cup water * 1 tsp. vanilla * ½ tsp. cinnamon * 1 tsp. Agave *
4 slices Righteous Raisin Spelt Bread

1. Mix Tahini sauce and pour half into baking dish.
2. Lay the bread in the batter, then pour the remaining half of batter over the top to the bread.
3. Allow to rest for 10 minutes while it absorbs the Tahini mixture.
4. Heat a cast iron skillet, spray with oil and cook raisin bread slices on griddle until golden brown. Turn and cook the other side.
5. Serve with maple syrup, fresh fruit, or agave syrup.

Healthy Pizza Recipes

The blog I wrote for http://www.care2.com/greenliving/ this past week is titled Thinking Out Of The Pizza Box and I continue here with additional healthy pizza recipes.

However, before we get to the recipes let's take a look at what excess cheese and refined wheat flour does to your digestive system. For many people they are difficult to digest due to their refined nature, but they also create an excess of mucus in the system. Now, a certain amount of mucus helps to lubricate the internal body, but when there is excess that cannot be eliminated through the bowels it makes its way up into the lungs. This results in those lovely hacking, coughing spasms you may have experienced; from there it rises to the sinus in hopes of being eliminated through the nose. An overabundance of mucus congests the sinus cavity creating eventual inflammation and, well you know, pain.

Colds can be one way your body gets rid of a lot of that congestion. All your orifices open up for the occasion and out comes the fluids, from your nose, eyes, pores, and anus. It is your body’s cry for help, as in “please stop eating processed, homogenized cheese, milk, and yogurt; and for crying out loud stop with the white refined flour already, I cannot do my work properly!”

Well, now, that having been said, let's move on to the recipes. Notice there is not much cheese used here, but these pizza's are big on flavor. Substitute favorite ingredients as you deem necessary and let me know some of the creative ways you have adapted pizza to your diet.

Arugula Pesto on Spelt Crust

Yield: 4 – 6 servings

3 cups fresh Arugula

1/2 cup roasted walnuts

2 clove garlic

1 cup extra virgin olive oil

2 teaspoon balsamic vinegar

salt to taste

1 large spelt pizza crust

1. Pre-heat oven to 450 degrees

2. Combine ingredients in a food processor and puree until smooth.

3. Brush the edges of a Spelt pizza crust with olive oil.

4. Spread a thin layer of the pesto across the crust.

5. Bake on a baking stone about 12 minutes or until browned.

6. Remove from oven and allow to sit on the stone another 3 -5 minutes.

7. Serve while hot.

Italian Herb Individual Pizza

Yield: 1 serving

Olive oil - spray

2 tablespoons tomato sauce

1 tablespoon dried oregano

1 tablespoon dried basil

1/3 cup cannellini beans

1/4 cup Romano cheese

4 plum tomatoes, sliced

2 tablespoons pine nuts

1/3 cup broccoli florets, lightly cooked

2 tablespoons capers

4 anchovies

1 spelt pizza crust (individual size)

1. Lightly spray the spelt pizza crust with olive oil.

2. Spread tomato sauce on top.

3. Sprinkle the oregano and basil on top of the tomato sauce.

4. Layer the cannellini beans, plum tomato slices and broccoli florets.

5. Place the cheese, pine nuts and capers over the entire pizza.

6. Arrange the anchovies decoratively on top.

7. Place in a pre-heated 425-degree oven for 10-12 minutes.

Greek Pizza for One

Yield: 1 serving

Olive oil - spray

2 tablespoons tomato sauce

1 tablespoon dried basil

1 tablespoon dried oregano

4 cherry tomatoes, sliced

2 green and hot peppers, minced

1/3 cup kale, cooked, chopped

1/4 cup feta cheese, crumbled

1/4 cup Kalamata olives

1 tablespoon fresh dill, minced

2 hard-cooked eggs – chopped

1 Spelt pizza crust (individual size)

1. Lightly spray the spelt crust with olive oil.

2. Spread the tomato sauce on top.

3. Sprinkle the basil and oregano over the tomato sauce.

4. Layer the peppers, kale, and sliced tomatoes on pizza.

5. Sprinkle with the cheese and olives.

6. Place chopped eggs in center of pizza and top with dill.

7. Bake in a 425-degree oven for 10-12 minutes.

Rice Crust Pizza

Yield: 4 – 6 servings

1 rice crust pizza

1/2 cup pesto sauce (see recipe below)

1 large tomato slice

6 sliced kalamata olives

1 cup cooked dandelion, kale or spinach greens , chopped

2 tablespoons chopped chives

1/4 cup Romano cheese

1. Spread pesto sauce over the entire pizza crust, leave the edges free.

2. Layer interior with chopped, cooked greens

3. Place sliced kalamata olives around the dandelion greens

4. Sprinkle with chives and Romano cheese.

5. Bake pizza in the oven on either a pizza stone or oven rack at 425 degrees for 8-12 minutes.

Basil Parsley Pesto Sauce

Yield: 1 cup

1 cup fresh parsley (stems removed)

1 cup basil leaves

2 cloves garlic

1/3 cup extra virgin olive oil

1/2 teaspoon sea salt

2 tablespoons pine nuts

Place ingredients in a blender and pulse to blend.

The Making of a Tempeh Ruben Sandwich

There are great vegetarian sandwich's and then there is the Tempeh Ruben, a big open face sandwich that takes a bit of jaw stretching to wrap your mouth around its layers. It is perfect for an at home lunch, as it can get a bit messy and require some finger lickin. I will take you step by step with photos to help guide you through the process. So let's begin with lunch for 2:

2 slices of your favorite whole grain bread, lightly toasted.
6 slices of vegan Almond cheddar cheese
I have used the Berlin Bakery Sourdough Spelt bread for this demonstration because it is my favorite. You can lightly toast the bread and place the cheese on each slice while still warm. This helps the cheese to soften.

Next comes the tempeh. Take an 8 ounce package of tempeh and cut it in half. Remove one half and slice that through the center so you now have 2 squares of tempeh. In a small saucepan bring 1 cup of water to a boil, add a few drops of tamari soy sauce and simmer the 2 tempeh squares for about 5 minutes. When done remove and place on the almond cheese while still hot. Now you're melting.

The all important next step is the Russian dressing traditionally used when making a Ruben sandwich. However, for this recipe I prefer to mix a few teaspoons or tablespoons (your choice) with a few teaspoons of spicy salsa and use that for my sauce. Once you have whipped up these two ingredients you can spoon it over the tempeh and then add thick slices of fresh tomato.

Next comes fresh slices of ripe avocado, followed by a mound of raw, live sauerkraut, more dressing if you choose, and then top with a fresh leaf of lettuce. Serve with a knife and fork and a strong napkin. This is a hearty, delicious meal and should be enjoyed slowly and chewed thoroughly. Bon Appetit!

IMPROVING YOUR DIGESTION WITH YOGA AND MEDITATION

There is an old yogic saying that goes something like this, "The secret to a long life is a flexible spine and the digestion of a lion." Unfortunately, many of the people I see as a nutritional counselor and yoga teacher have serious digestive issues. This is often due to years of eating refined and processed food, taking antibiotics without restoring healthy microflora back to the intestines and living a high stress lifestyle. With 80 percent of the immune system located in the digestive system a compromised colon can weaken the whole body.

When the mind and body are under pressure, excess hydrochloric acid is released in the stomach and the core of the body becomes rigid with tension. Your digestive system is only reflecting what is going on in your mind, and what you are putting into your mouth. Both stress and refined, processed, sugar-laden foods create an acid condition in the digestive system. "Dis"-ease grows in an acid condition, whereas optimal health requires a more alkaline/acid balance. I compare it to how the afflictions of our thoughts can create an acid mental condition.

A strong, healthy digestive system requires physical rest, mental calm and fibrous foods. High amounts of stress can cause intestinal disorders by reducing the circulation of blood to the absorptive areas of the bowels. There are a number of things that can be done to heal the digestive system including improving the diet, taking certain herbs that heal intestinal tissue, detoxifying the filtering organs and cleansing the blood. Meditation and yoga have been shown to aid in the treatment of many digestive problems, including colitis, irritable bowel syndrome, constipation, acidity, and gastric ulcers.

While meditation helps to calm the stomach, reducing acidity and releasing tension in the large and small intestine, yoga poses help to stimulate the peristaltic action in the intestines, increasing blood flow to the area. At the same time specific poses massage all the internal organs enhancing the body's ability to better absorb nutrients and eliminate waste more effectively. This is due to twisting the body, bending forward, doing backbends, going upside down and sitting on the heels and rounding forward. Seems simple, but according to B.K.S. Iyengar in his book, The Path To Holistic Health, "Health is not a commodity to be bargained for. It has to be earned through sweat."

He goes on to say that each posture is "aimed at purifying and strengthening each organ, bone, and cell of the body." Somewhat different than taking an hour out of your day to exercise, yoga integrates the holistic aspects of mind, body, and spirit into that same hour, with the added benefit of healing your digestive system.

Do you need to focus on any particular poses to target the digestive system? Yes and no. If you are including a variety of poses in your daily practice you should be fine. Make sure to listen to what your body needs rather than trying to force more than your body is willing or able to do. In this way you can unite the body, mind and spirit in a focused moment with balance and integrity.

Getting Your Protein from Indian Dahl

What is it about Indian food that sets my taste buds into a swoon and my mouth burning with delight? Well, it could be the hot peppers, the spices and those heavenly chutneys. Then again it could just be the combination of tastes that make my mouth sing.

Take the traditional Dahl recipe for instance. With this delicious dish you can use a wide variety of lentils to create something different each day. Dahl, sometimes spelled Dal, is the perfect dish for vegetarians and vegans looking for a good protein source with a lot of flavor. And let's not forget the health benefits. Lentils are loaded with both soluble and insoluble fiber, which helps to lower cholesterol levels.

One cup of cooked lentils provides you with 17.86 grams of protein and 15.64 grams of fiber. They are a rich source for molybdenum, folate, iron, phosphorus, copper, thiamin and potassium. Plus they are fast cooking and adapt well to many different spices. Pay a visit to an Indian food market where you will be amazed at the variety of lentils, pulses, beans and split peas used to make dahl. Buy a few different types and try them out at home. The basic spice list includes: cumin, coriander, turmeric, cayenne, garlic, ginger and onion. Or you can use a good curry powder with a teaspoon or two of garam masala.

Curry powder is a combination of Indian spices and herbs that can include the spices mentioned above, as well as, fennel seed, and fenugreek. Garam masala, on the other hand, is a combination of ground spices that include cloves, cardamom, cinnamon, nutmeg, mace, star anise, coriander and cumin. It provides the sweet and hot, while the curry adds the savory and spicy. A nice combination when used properly.

I like to use the quick cooking red lentils and pair them with sweet potato, ginger, garlic and coconut milk. Or another favorite is to use mung beans to make dahl. Mung beans are beneficial to the liver and gall bladder, they act as a diuretic, and help reduce swelling in the body. There are 24 grams of protein, 132 grams of calcium and 189 grams of magnesium in 3.5 ounces of cooked mung beans. There is no need to pre-soak these beans as they cook quickly and are easy to digest.
The following two recipes use both the curry and garam masala. They can be made thick and served over rice or thinned with water or stock to make soup. Adapt heat and salt to your tastes.

Spicy Mung Beans in Coconut Milk
Serves 6-8

1 cup mung beans * 4 cups water * 1 onion * 3 cloves garlic * 2 inch piece fresh ginger * 1 hot pepper or 1 tsp. red pepper flakes * 1 teaspoon curry powder
1 teaspoon garam masala * 1 tablespoon coconut oil * 1 tablespoon ghee (clarified butter) * 1/2 teaspoon sea salt * 5.5 ounces coconut milk

1. Wash and sort through the mung beans removing any stones or other debris.
In a large saucepan or dutch oven bring the mung beans and water to a boil over medium high heat, cover, reduce and allow to simmer until beans become tender, about 15 minutes.
2. Meanwhile, chop the onion, mince the garlic and pepper, peel and mince the ginger.
3. Heat the oil and ghee in a skillet and sauté the vegetables over a medium low heat, stirring from time to time, until onions are tender, about 4 minutes.
4. Add the curry powder and garam masala, stirring well. Cook until the spices release their aroma, about 1-2 minutes.
6. Stir the onion spice mixture into the mung beans. Add a small amount of water to the skillet to “wash” out any remaining oil or spice adhering to the bottom of the pan; and add this to the mung beans.
7. Add the coconut milk and salt to taste, stirring well. Reduce heat to simmer, cover, and cook another 30 minutes or until the beans have broken apart and the flavors well combined. (At this point you could place the mung bean mixture into a heated crockpot and cook on low until ready to serve).

Note: Clarified butter known as GHEE is regular butter that has had the milk solids and water removed leaving behind a pure golden-yellow butterfat. Also known as drawn butter, it has a rich butter flavor with a long shelf life of several months and a much higher smoke point than most oils. You can buy it ready made in an Indian or natural foods market.

Red Lentil Dahl
Serves 6

1 cup red lentils, rinsed * 1 sweet potato, peeled and chopped * 1 cup vegetable stock * 1 1/2 cups water * ½ sweet onion, chopped * 2 clove garlic, minced * 2 Tbs. fresh ginger, peeled, minced * 1 Tbs. coconut oil * 1 Tbs. ghee * 1/3 cup unsweetened coconut milk * 1 tsp. curry powder * 1 tsp. garam masala (Indian curry powder) *

1. In a large saucepan combine the lentils, sweet potato, water and stock. Bring to a boil slowly, reduce heat and simmer while preparing the onions,
2. In a skillet heat the oil and ghee. Add the onion and ginger. Reduce heat to low and cook for 3 minutes stirring often.
3. Add the garlic and continue to cook another minute.
4. Add both curry powders stirring well to roast the herbs. Careful not to overcook.
5. Keep the heat low, when the aroma is released from the herbs stir the onion mixture into the lentils.
6. Add a small amount of water to the skillet and “wash” the pan then pour the remains into the lentils.
7. Salt to taste and allow tosimmer covered for another 15 minutes.
8. Serve with toasted cashews or peanuts. When not on the Cleanse top with a dollop of sheeps yogurt.