Dinner: Saibhaji (Indian Dilled Vegetables)

Ingredients:
1/2 tbspn cumin seed
1 tbspn grated ginger
1 clove garic
Handful fresh chopped dill
1/2 tspn chilli powder
1/2 tspn turmic powder
8 tblspn red split lentils
600g spinach leaves, chopped.
1 small sweet potato, peeled and chopped
2 courgettes chopped
2 tbspn oil
Small tin chickpeas
300ml water
Salt to taste

Method:
1. Heat oil, add the cumin seeds. Brown for one minute and then add the ginger and the garlic.
2. Add the lentils, dill, vegetables, chickpeas, chilli, tumeric, salt and water. Simmer gently for 35 mins and serve hot.

The Good News:
Lentils have similar nutritional and health benefits of common beans. They are a good source of protein, fiber, and folic acid. They also contain many trace minerals. Since lentils contain a large amount of fiber, they are effective in lowering cholesterol and managing blood sugar disorders. Like common beans, the high fiber in lentils prevents blood sugar levels from rising rapidly after a meal. Studies have shown that eating beans or lentils two or more times per week was linked with a 24 percent reduced risk of breast cancer.

Lunch: Sweet Potato and Coconut Soup

Sweet Potato and Coconut Soup:


Ingredients:
1 large sweet potato, washed and cubed.
1 onion, chopped
2 cloves garlic
1/4 cup desiccated coconut
1 teaspn ground coriander
1 teaspn concentrated vegetable stock
1 tblspn oil
1 litre water, on the boil
Handful baby spinach leaves
Salt and pepper


Method
1. Heat the oil in the pan and cook the onions and garlic until browned.
2. Add the coriander and sweet potato, and mix well.
3. Add the water, dessicated coconut and stock and bring to the boil and simmer until the sweet potato is soft.
4. Blend to the desired consistency, adding more water as desired.
5. Serve hot with baby spinach leaves mixed in.



The Good News:
Sweet potato is often used as a lower GI alternative to the humble spud. In this soup it provides a lovely creamy texture, complimented by the sweetness of the dried coconut. Nutritionally, the sweet potato is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fibre, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese. It also provides satiety i.e. it makes you feel full for longer.