Prevent high blood lipids and lose weight healthily! 3 Easy Lentil Recipes

When dining in Korea, there are usually side dishes, hot soups, hot pots and other foods containing various seasonings. If we take a meal as a basis, Koreans consume a lot of sodium per meal. This long-term eating habit of high-sodium food intake is not only prone to edema, but also causes diseases such as high blood pressure, diabetes and arteriosclerosis. It is an incorrect eating habit.

The purpose of a low-salt diet is for health, and reducing the salt content in each bowl of food is the simplest way to improve excessive salt intake. Because of this, all the recipes in this book are introduced based on the portion of one bowl. The recipes in this book are also very effective in maintaining blood sugar during weight loss and preventing diseases caused by lifestyle habits such as hyperlipidemia.

Although the food introduced here is low-calorie food, it does not focus on any one nutrient because it uses a variety of ingredients. Instead, it is through the flexible use of a variety of rich ingredients that the nutrients can complement each other. In addition, you will not get bored even if you eat the same ingredients over and over again, because you can adjust your diet by using a variety of cooking methods as much as possible. From this point of view, I think it is worth recommending to you as a weight loss recipe.

DIY lentil weight loss recipes, don’t forget to reduce the amount of oil

Since lentils are consumed as a weight loss food, we should reduce the use of cooking oil as much as possible and it is best to cook them in a light way. Lentils are processed in different ways depending on their color. Brown lentils have a rich taste and are suitable for cooking into thick soups; green lentils can be made into salads after being slightly fried, and are best paired with many green leafy vegetables; red lentils are best fully cooked and mashed, making them suitable for making dishes that can be eaten directly.

When preparing, you can rinse the lentils gently under running water and set aside. The difference between lentils and other beans is that they will not swell due to absorbing water, so there will be no problem even if they are processed in advance. However, since all beans will produce toxins if eaten raw, remember to cook them before eating. If the hulls of brown and green lentils have fallen off, they can be ingested without issue.

Lentils pair well with just about anything, so they can be used in a variety of dishes. For example, if lentils are steamed with rice to make multi-grain rice, they can supplement protein and dietary fiber, while if they are paired with meat or seafood, they can supplement dietary fiber and vitamins. In addition, if you cook it with vegetables, it can help supplement protein and minerals.

★Lentil sushi

Material:

1/4 cup of lentils, 1/2 teaspoon of Korean miso, 1/2 sheet of nori, 1/2 bowl of rice, 1-2 drops of sesame oil.

practice:

1.Cook lentils in boiling water, then mix with Korean miso and sesame oil.

2. Cut the nori into half pieces, place them on the sushi mat, and spread the rice on top.

3.Finally, place the ingredients in step 1 on the white rice and roll it up.

★Lentil Fried Rice

Material:

1/4 cup of lentils, 1/2 bowl of rice, 1 small piece of mentaiko, 1/4 green pepper, 1/8 onion, 1 tablespoon of olive oil, and a pinch of pepper.

practice:

1. Dice the bell pepper and onion, and scoop out the mentaiko with the back of a knife.

2. Pour the olive oil into a frying pan and heat over medium heat. Add the lentils and stir-fry for about 1 minute. Then add the diced green pepper and onion and stir-fry for about 1 minute.

3. Continue with step 2, add rice and mentaiko, stir-fry over high heat for about 30 seconds, sprinkle with pepper.

★Steamed lentil and bell pepper rice

Material:

1/2 cup of lentils, 1/2 cup of soaked white rice, 2 bell peppers, 3 tablespoons of crushed nuts (peanuts, walnuts, pine nuts, etc.), 1 teaspoon of oyster sauce, 1 teaspoon of olive oil, 1 cup of water.

practice:

1. Pour olive oil into a frying pan and heat over medium heat. Stir-fry the soaked rice for about 2 minutes.

Right, then add the lentils and stir-fry.

2. Pour in clean water and stir-fry until the rice is half cooked, then add chopped nuts and oyster sauce.

3. First, cut the bell pepper in half, use it as a container, and remove the seeds inside.

4. Fill the bell pepper with the ingredients from step 2.

5. Finally, put the ingredients in step 4 into the preheated steamer and steam for about 10 minutes.

This article is from Times Culture "Lentil Weight Loss Method: Lose 11 cm waist and 12 kg in 50 days"