Healthy food! Lentil weight loss recipe

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.

Ingredients That Go Perfectly with Lentil Dishes

Brown lentils

This is completely unprocessed lentil, which is rich in dietary fiber. Because of its hard shell, it is suitable for dishes that can maintain its appearance or dishes that emphasize taste.

Red lentils

This is the whole processed lentil. It is the smallest of all lentils in appearance, and the bean itself has a soft and loose texture that is easy to break, so the cooking time is much shorter than other lentils. It is suitable for dishes that require a soft and tender texture.

【Whole garlic】

Garlic is one of the top ten healthiest foods in the world. It can prevent cancer and lower cholesterol levels. Because garlic can help the body absorb the vitamin B in lentils, cooking garlic and lentils together can achieve a complementary effect.

Green lentils

These are lentils that have undergone preliminary processing. Green lentils don't change much in appearance when cooked, so they're best used in salads or stir-fries.

【Vanilla powder】

Vanilla powder can effectively suppress the unique taste of beans, which is extremely useful for people who are averse to the taste of beans. If the dish itself tastes light, using vanilla powder will make the vanilla fragrance fuller.

It fills the entire mouth, so it is suitable for use in dishes with less seasoning.

【Curry powder】

It can promote the decomposition of body fat and has a significant effect on weight loss. Due to its special aroma, even light dishes taste delicious. Curry and lentils are a perfect match.

【salt】

Although we are introducing a healthy low-sodium diet, if the sodium content in the human body is too low, it will also cause excessive water loss. Therefore, when using salt, try to choose natural sea salt, and it is best to crush it before use.

【Italian balsamic vinegar】

The seasoning is made from fermented grapes. It has a sour taste and aroma. If used in a low-sodium diet, it has a very good effect on stimulating the taste buds.

【Original Yogurt】

Fermented foods have an activating effect and can help intestinal peristalsis. If you cook yogurt and lentils together, the soft and tender texture of yogurt and the light flavor of lentils are a perfect match.

【Low-fat milk】

Milk can make up for the calcium that lentils lack. Compared with ordinary milk, choosing low-fat milk with lower fat content can help achieve a better weight loss effect.

【olive oil】

Olive oil can help relieve the feeling of hunger for people who are losing weight. When cooking lentils, if you use olive oil, its unique aroma can enhance the flavor. In addition, it can also be used as a sauce. You can add lemon juice and stir it together to make the flavor better.

【Lemon juice】

It is rich in vitamin C and can be paired with a variety of ingredients as a cooking ingredient. Make a dressing with lemon juice and olive oil together, and pour it over the lentils before serving. You can get both flavor and nutrition at once.

【soy sauce】

Soy sauce is a fermented food, so it is best to use soy sauce instead of salt. Soy sauce is not just salty, it also has a slight aroma that can penetrate into food and be used as a spice.

【Tomato sauce】

Tomato sauce is made from tomatoes as its main ingredient. It can effectively enhance immunity and has the effects of preventing constipation and cancer. Because the sodium content of ketchup sold on the market is too high, it would be best if you can make it at home.

【Sesame oil】

Sesame oil is quite rich in minerals and can infuse bland weight loss foods with a richer flavor. However, since sesame seeds have a low boiling point, it is better to use them in cold dishes rather than heating them.

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