The Best Damn (gluten free) Lentil Millet Loaf

The Best Damn Lentil Millet Loaf

I know, I know. I’m a few days behind on posting. Sorry. But then again, maybe this wasn’t coincidence? After all today is Star Wars day, and the will of the force is mysterious. As such, May the 4^th be with you all!

The truth is, M and I recently learned that we are leaving Buenos Aires for Cleveland, Ohio, as she matched at the Cleveland Clinic. This is a very exciting opportunity for us, and as such, we have been trying to enjoy our remaining time in BA with friends and family. We went to her hometown Olavarria over the weekend, where we passed our time in her family’s kitchen, drinking mate and chatting with her siblings and parents.

Today, however I’m super excited to share this fantastic gluten and oil-free Lentil Millet Loaf developed by M. The combination of the legumes with the fluffed millet makes for a delicious, and rather meaty texture, that is both healthy and filling.

It makes a lot, so it is perfect for gatherings, but it also keeps well, and is also freezer-friendly.

Lentil-Millet Loaf

Serves 4-6

2 cups soaked lentils

1 cups millet

¼ cup sunflower seeds- lightly ground

¼ cup old-fashioned or quick oats (if needed, make sure to get gluten free oats)

2 flax eggs – 2 tbs ground flax mixed with 3 tbs water

1 can tomato paste

2 teaspoons soy sauce (again, if needed, make sure to get gluten free soy sauce)

1 tbs dried oregano

1 tbs smoked paprika

1 tbs garlic powder

1 tbs onion powder

½ tbs thyme

½ teaspoon black pepper

2 bayleaves

1 tbs nutritional yeast

Cayenne pepper to taste

Barbaque sauce to taste

Start by soaking and then cooking the lentils as normal. Once they are fully cooked, set them aside to cool, and cook the millet with all of the spices (except for the nutritional yeast), the soy sauce and three cups of water or broth.

While the millet is cooking, mash the lentils with a potato masher. You don’t want to create a pate, but do want most of the lentils well crushed.

Once the millet is done, add it to the lentils along with the oats, ground sunflower seeds, oats, flax eggs and tomato paste and mix very well.

The mixture should be relatively dry and sticky. If the mixture is too wet, slowly add more oats.

Now place the mixture into an oven safe square pan, you will want your loaf to be about 1 inch thick, now sprinkle nutritional yeast on top and then add a little barbeque.

Place into the oven at 350 for 30-35 minutes until the edges start to look crisp.

The dish is pretty versatile, but we decided to serve it with mash potatoes, gravy and a simple roasted beet and cabbage salad.

The Power of Flax

It’s been a little while since I last posted a research piece. Honestly, these pieces often are very time consuming. On top of this, I realized that more recipes were needed. It’s one thing to tell you why you should eat healthy, but it seems impractical to not also show you how to do so.  

Flax seed has been around for quite some time. Treasured for it’s medicinal uses throughout the Roman Empire, it was also one of the first “health foods” used by Hypocrites. In fact, whenever I’m asked for a recommendation for a single healthy food to include into a diet, flax seed always makes the short list of possible contenders. But why is flax so well regarded?

Flax are available almost everywhere in the US and are relatively cheap – typically just $2 a pound. They’re two main verities, gold and brown. They are essentially the same nutritionally so either is just fine.

Now because the seeds have a strong fibrous outer shell, our bodies are often unable to digest them and access their full benefits. It is possible to chew them, but it is much simpler to just buy pre-ground flax seeds, or toss the whole flax seeds into a blender or coffee grinder and give them a few pluses. If you grind them yourself, you’ll want to keep them refrigerator or frozen to prevent them from going rancid. They will last several months in the fridge. 

The seeds are powerhouses of nutrition. While Hypocrites didn't have the details, he was clearly onto something. They are one of the richest sources of lignans. Lignans are a type of antioxidant that have been demonstrated to have a multitude of positive health effects. Some of them include the ability to help regulate hormone levels, they help support the immune system, can inhibit certain enzymes from becoming free radicals and may help reduce the stress hormone cortisol among others.

They also contain iron, zinc, copper, calcium, protein, magnesium, folate, and even a trace mineral known as boron that helps bone health. They also help decrease the amount of estrogen, which may help lower breast cancer risk.

On top of this, just 7 grams of ground flax seeds (roughly 1 tablespoon) contains 1.6 grams of Omega 3 fatty acid. That represents the recommended daily dose of Omega 3. To make flax seeds even more appealing, they have just .4 grams of Omega 6 (another essential fatty acid, that most people simple get way too much of.) This means the important Omega 3 to 6 ratio is a great .25. Chia seeds by comparison have .3 grams of omega 6 per 1.6 grams of omega 3, meaning that flax seeds actually has the more favorable omega ratio. Flax seeds are also far cheaper, so per dollar, you are getting more for your buck!

Flax also helps control our cholesterol and blood pressure levels and has also been shown to help with hot flashes in menopausal women.

Honestly, one tablespoon of ground flax seeds daily is one of the best foods you can include in your diet. Because they have such a neutral taste, you can use them in almost any way you desire, but heating them will destroy some of the nutrients so try and include some in their raw, ground state. I sprinkle them on my morning oats and in smoothies as well as on top of salads and pastas. You can also see this post about how to use flax as a replacement for oil in many recipes. 

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G.K. Paschos et. all. “Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidaemic patients.” European Journal of Clinical Nutrition, 61 2007.

Jeff Novick, “Nuts?” on McDougall Form Jan. 8, 2008.

Zhang, Wang, et. all. “Effects of dietary flaxseed lignan extract on symptoms of benign prostatic hyperplasia. Journal of Medical Food, 11 2008.

Zhang, Wang et. all. “Dietary flaxseed lignana extract lowers plasma cholesterol and glucose concentrations in hypercholesterolaemic subjects. British Journal of Nutrition. 99 2008.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Peanut Butter and Oat Cookies

Howdy everyone!

The holiday season is upon us and that means cookies. I’ve seen tons and tons of people posting photos of scores of chocolate chip, oatmeal raisin and even entire gingerbread armies! Accompanying those photos often are messages of feeling sick, tired and guilty.

But not all cookies have to produce those results. Last year I shared a recipe for Quinoa Banana Coconut Chocolate Chip Cookies which are one of my favorites, but I also created a new recipe for this holiday season!

These cookies are super easy, only take around 20 minutes from start to finish, and makes a perfect snack.

(as you’ll notice, I forgot the oats and the milk in the picture)

 

Here is what you will need: 

makes around 20 cookies

1 cup organic crunchy peanut butter

½ cup organic, gluten free old fashioned oats (I used extra thick cut)

1 flax egg (mix 1.5 tablespoons ground flax with 3 tablespoons water)

½ cup organic date sugar

1/4 nut milk (I use almond, and I used a little less than ¼ cup)

2 teaspoons vanilla

1 bar dark chocolate, chopped (spring for higher quality here, you’ll notice a difference)*

Heat the oven to 350° F.

In a large bowl, mix all the ingredients except for the chocolate bar together. The liquid from the wet ingredients will be absorbed by the date sugar and oats as you mix them. Mix until all of the ingredients combine to create a dough-like texture.

Once this is mixed, scoop out a small amount of the “dough” using a tablespoon and place onto a baking sheet. Push down on the top to make them a flat, cookie like shape. Now take the chopped dark chocolate and place on top of the cookie. 

Bake for about 8 minutes, or until golden around the edges. These little guys cook fast so be sure to keep an eye on them!

 

 Normally, I love my cookies to come right out of the oven, but honestly, these guys are way better after they cool. They will keep for over a week when stored in a closed container and refrigerated.

Happy Holidays and continued good health!

what more could He ask for?

* Be sure to check the Food Is Power website for a list of slavery free chocolate. Neither animals nor humans should have to suffer for the food you enjoy.