Black lentils provide a crunchy, high fiber base for sauteed portobellos

I have been waiting with bated breath to cook up this package of black lentils from Whole Foods. They are smaller than the average red or green lentil and look almost like caviar when they are cooked. I also had some “Ginormous” Portobello mushrooms and a lonely jalapeno that needed to be used.

Basically, I cut up 1/2 a Vidalia onion, 1/2 a jalapeno (no seeds) and 2 cloves of garlic. I sauteed these with some fresh herbs from my garden (chives, savory, thyme, basil) and olive oil for 3-4 minutes. I then added the thinly sliced portobello mushroom and allowed them to cook together for a few more minutes. A little balsamic, sherry and red wine vinegar at the last minute. A dash of salt to finish it off.

The black lentils can be cooked in around 20 minutes, but, I used the slow cooker because I wasn’t sure when I started what I would ultimately do with the lentils, I just knew I wanted to use them.

This type of lentil really keeps its crunchiness and would make a great base for a salad. Since I made an entire bag, which yields at least 11 servings dry, I plan to try the salad option next.

Each serving offers a whopping 9 grams of fiber and almost a days worth of folate.


Easy, high fiber side dish

In an effort to maximize my day off yesterday, I thought I would “make” a side dish for my sister’s BBQ while I was also enjoying some outside activities.

I have been on a bit of a lentil bender lately, so I thought I would use the French Green Lentils I had on hand to make a side dish. French Green Lentils keep their shape and texture a bit better than some of the other lentil options, so I figured they would travel well and pair with whatever BBQ options awaited us.

In a slow cooker I threw:

1 cup of dried french green lentils

2 cups of vegetable stock

I left these on high for awhile (maybe 1 1/2 hours), and then I added:

1 medium red onion (chopped)

1/2 red pepper chopped

Juice of 1 lemon

Dash of salt

Chopped fresh herbs (Savory, thyme, sage, basil, chives)

I stirred these together and let them sit another 45 minutes or so (long enough to take a shower and get ready)

To finish them off, I added a splash of ponzu, red wine vinegar, white pepper, cumin and Spanish smoked paprika.

I did heat them up once we got to the party and they definitely held their shape and the flavors get a chance to mix further.

This dish is a nice alternative to the typical higher fat, low nutrition BBQ dishes. Plus, lentils are loaded with satisfying fiber and protein and low in calories, you can’t go wrong!

19 calories in an entire cup of rashishes

Over this past winter, I may have gotten a little carried a away with Food Should Taste Good – Sweet Potato Chips. While I wholeheartedly endorse these chips (12 chips = 140 calories, 3 grams of fiber), I’m thinking it is time to rein it in a bit now that bathing suit season is fast approaching.

Enter my formerly “forgotten” vegetable, the humble radish. My latest use for radishes is as a replacement for a chip. They are crisp and peppery, and great as a dip for hummus.

1 cup of radish slices for a measly 19 calories!

The key to getting a radish to impersonate a chip is to slice it thinly. I do use a mandoline on the second setting (3mm) so that the radish is thick enough to not wobble and allows it to support a nice amount of hummus. It’s also a good idea to choose pretty hefty size radishes if you can.

But, here’s the really good news about radishes. 1 cup of sliced radishes has about 19 calories! In terms of vitamins and minerals, this amount would give you a nice bump of potassium (270 mg) and a good amount of vitamin C (17 mg), not to mention some serious hits of B vitamins for the day.

These radishes are guilt-free, cheap, and a healthy replacement for our usual dippers.

What are your favorite healthy dippers?

Saw this article on and just had to share it:

The 10 Most Dangerous Foods to Eat While Driving

Apparently coffee is the #1 most dangerous food on the list, and I can definitely say I’m guilty of that one.

Some are ridiculous, for instance soup and chili. Though I suppose if you drink it out of a cup, rather than use a spoon it is possible.

On my way to work the other day I was able to eat a low fat blueberry muffin on the way in, and no less than a tuna sandwich on the way back. I’m not proud, but, I made it in one piece and did not harm any other drivers.

What is the craziest food you attempted to eat while driving?

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Someone close to me recently made the decision to go on blood pressure medication. Though medications can definitely help people, there are some “Dietary Approaches to Stop Hypertension” which might be worth exploring if your physician is willing to let you give it a try.

The website gives specific instructions on how to implement the eating plan, as does this article in MORE magazine:

As the temperature rises, I find myself craving fresh chilled soups more than ever. Soups are a great way to get a ton of vegetables into one serving of food. If you a a raw food fan, this recipe is definitely for you, though it is appealing to everyone’s palate.

The recipe that follows is adapted from the book, “100-Calorie Snack Cookbook” by Sally Sampson.

100 calories per serving!

100 calories per serving!

Ingredients (Serves 5, about 2 cups per serving)

2 small English cucumbers, diced

2 beefsteak or other large tomatoes, cored and diced

1 small read onion, coarsely chopped

2 garlic cloves, minced

2 red bell peppers, cored, seeded and finely chopped

1 tablespoon sherry or red wine vinegar

3 1/2 cups low sodium tomato or v8 juice

1 cup water

1/3 cup chopped fresh dill, cilantro or basil

1/4 cup feta cheese, crumbled


  1. Place cucumbers, tomatoes, onions, garlic and peppers in a bowl and toss to combine.
  2. Remove half the mixture and place in bowl of a food processor fitted with a steel blade and pulse 2 to 3 times until chopped and combined. Return to bowl
  3. Add the vinegar, tomato juice and water and stir to combine
  4. Cover and refrigerate for at least 2 hours and up to overnight. Serve garnished with herbs (optional) and feta.

Nutrition Information (per serving)

Calories: 103

Fat: 2.1 g

Cholesterol: 7mg

Sodium; 110 mg

Carbohydrates: 19.4 g

Fiber: 3.4 g

Protein: 4.5 g

Besides all of those good statistics, you will most definitely get more than a days supply of vitamin C, a big boost of potassium, lots of beta carotene and lycopene, and many other nutrients. This soup will also quench your thirst on account of all the additional water in the vegetables.

Diet Tip:

Having a bowl of soup prior to a meal actually causes you to eat less on account of your stomach being full of all tha fluid and triggering satiety signals to the brain.

100 calories

100 calories

This snack or appetizer is a seriously delicious and super low calorie. The recipe is adapted from a GREAT cookbook called “100-calorie Snack Cookbook” by Sally Sampson. It’s also extremely easy and doesn’t take a lot of time to prepare.

I used light cheddar cheese slices and fresh basil, and piled on the tomatoes, but, this would not change the calorie info very much. When I make this again (and i definitely will), I will add some balsamic vinegar to the mushroom before adding on the other ingredients, though its very good on its own. Here’s the original recipe:

Portobello Mushroom with Mozzarella and Tomato


Serves 1

1 Portabello Mushroom Cap

2 thin tomato slices

2 1/2 tablespoons mozzarella cheese

Pinch kosher salt

Pinch dried basil

Pinch of red pepper flakes

Pinch dried oregano


  1. Preheat the oven to 425 degrees
  2. Place the mushroom cap on a nonstick baking sheet and roast for 10 minutes
  3. Place the baking sheet on a heatproof
  4. Top the cap with the tomatoes and cheese
  5. Sprinkle with salt, basil, red pepper flakes and oregano
  6. Return to the oven until the cheese has melted, about 5 minutes. Serve immediately

Nutrition Analysis

Calories: 103

Fat: 3.9 g

Sodium 260 mg

Carbohydrates: 10.6 g

Dietary Fiber: 2.9 g

Protein: 9.1 g

I of course have to mention that portabellos have a nice amount of potassium (407 mg per cap), some folate, choline, niacin, pantothenic acid, as well as the other B vitamins. They are also 91 % water which accounts for their status as super low in calories. I personally love portobellos, if you do too check out my previous post on having them at breakfast, Huevos Portobellos.