About Lentils; Bountiful Burgers and Palouse Griddle Cakes

Lentils, Bountiful Burgers
and Palouse Griddle Cakes

Lentils—A Fiber Find

"Generous fiber intakes are important for good health. Fiber-rich foods, such as lentils, play a significant role in treating and preventing obesity, cardiovascular disease, hypertension and diabetes-the chronic diseases of modern man."

—Dr.James Anderson, M.D.
January, 1989

Because of their significant contribution of fiber (4 grams per 1/2 cup serving, including 1.7 of those grams as soluble fiber), and their many other nutrients, a daily serving of lentils is recommended in the HCF (High Carbohydrate, High Fiber) Nutrition Plan of the HCF Nutrition Research Foundation, Lexington, KY The Foundation is headed by James Anderson, M.D., who also directed the landmark research on the effects of soluble fiber on serum cholesterol and blood triglyceride levels.

Dr. Anderson explains, "Our research validates the fact that all fiber is not created equal. Fiber, the undigested part of plant foods, can be divided into two types:

Insoluble fiber found in whole grains, vegetables and some fruits, promotes laxation and enhances intestinal function.

Soluble fiber has other special health qualities. It decreases serum glucose and cholesterol and decreases insulin requirements for persons with diabetes.

Good sources of soluble fiber include lentils, dry peas, beans, oats, oat bran, barley and some fruits"

Anderson, and other researchers, recommend a high fiber diet containing 20-35 grams of total fiber per day, with 6-11 of those grams as soluble fiber.

Anderson, and others, increase fiber recommendations for those on special diets for obesity, heart disease, hypertension and diabetes, to a total maximum of 50 grams and the amount of soluble fiber to 11-15 grams. Anderson's patients with high cholesterol levels are advised to eat an additional 5 grams of soluble fiber each day, from sources such as lentils, split peas, beans and oats.

Bountiful Burgers

Yield: 24 (3-oz) patties

Ingredients

Cooked Lentils*—1 lb. / 2 cups
Fresh mushrooms—1 lb.
Pitted black olives—12 oz./ 3 cups
Chopped onions—18 oz. / 3 cups
Rolled oats, uncooked—6 oz./ 2 cups
Cooked instant brown rice—1 lb. / 2 cups
Egg whites, slightly beaten—7 large
Shredded, low-fat Mozzarella cheese— 6 oz. / 2 cups
Seasoned salt—2 teaspoons
Dried thyme leaves—1 tablespoon
White pepper—1 teaspoon
Buns or rolls, split 24
Salsa, if desired 3 cups

Preparation

Place lentils in food processor and pulse just until slightly broken, about 5 seconds. Transfer lentils to large mixing bowl.

Pulse mushrooms and olives in food processor until finely chopped. Transfer to mixing bowl.

Thoroughly blend onions, oats, brown rice, egg whites, cheese, salt, thyme and white pepper into lentil mixture.

Form each 1/2 cup of mixture into a 4-inch patty.

Transfer patties to coated baking sheets. Bake at 350 degrees F for 25 minutes. Turn and continue baking 10-12 minutes more.

To serve, place each burger onto cut half of a bun. Top each burger with 2 tablespoons salsa, if desired. Cover with bun top.

* Cook lentils according to package directions until slightly firm.

Nutrients Per Serving: 89 Calories, 4.4g Protein, 12g Carbohydrate, 3.7g Fat, .6mg Cholesterol, 2.3g Dietary fiber, 320mg Sodium.

Palouse Griddle Cakes

Yield: 24 (2 oz.) cakes

Ingredients

Eggs—9 large
Vegetable oil—2 oz / 1/4 cup
Canned cream-style corn—1 lb. / 1-1/2 cups
Flour—3 oz. / 3/4 cup
Yellow cornmeal—4 oz. / 3/4 cup
Baking powder—1 teaspoon
Salt—1 teaspoon
Cayenne pepper—1/2 teaspoon
Cooked Yellow or Green Split Peas*—12 oz. / 1-1/2 cups
Cooked black beans—6 oz. / 3/4 cup
Chopped red bell pepper—2 oz. / 1/2 cup
Chopped green onion—1 oz. / 1/2 cup
Guacamole, salsa, pepper strips or sliced olives for garnish—as needed

Preparation

In large bowl, blend eggs, oil and corn.

In separate bowl, mix flour, cornmeal, baking powder, salt and cayenne pepper.

Stir dry ingredients into egg mixture, blending thoroughly.

Blend in peas, beans, bell pepper and green onion. Refrigerate until needed.

On lightly oiled griddle or in pan over medium heat, ladle 2 ounces batter. Cook 3 to 4 minutes on first side. Turn and cook additional 3 to 4 minutes until golden and thoroughly cooked. Repeat with remaining batter.

Garnish cooked griddle cakes with guacamole, salsa, pepper strips or sliced olives.

*Cook split peas according to package directions until soft but not mushy.

Nutrients Per Serving: 114 Calories, 4.8g Protein, 14g Carbohydrate, 4.6g Fat, 80mg Cholesterol, 3g Dietary Fiber, 1.4g Sodium.