Dinner: Spiced Lentils with Spinach and Apples

Wilted spinach and soft apples with delicious spiced lentils.

This recipe includes superfoods such as:

Lemon, Spinach, Apples

Health benefits of Spiced Lentils with Spinach and Apples

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

1 tbsp butter
1 tsp ground coriander
1 tsp ground cumin
1 tbsp ginger, minced
2 tsps dry mustard
1 tsp black pepper
1 tsp cayenne
1/2 tsp turmeric
1 tsp salt
1 tbsp canola oil
2 medium skinless tart apples. chopped
1 1/2 fl oz lemon juice
2 stalks medium celery, minced
3 cloves garlic
2 cups chopped onion
8 oz spinach, chopped
5 cups water
2 cups lentils

Instructions

1. Heat the oil in a skillet, and melt in the butter. Add the onion, and cook over medium heat for about 15 minutes.

2. Place the lentils and water in a large saucepan and bring to boil. Lower the heat, partially cover, and let simmer for 15 minutes.

3. Add celery, cumin, mustard, ginger, coriander and turmeric to onion. Cook on medium-low heat for 10 minutes.

4. Scrape all this into the lentils, add the lemon juice and garlic. Stir. Simmer, partially covered, for 10 minutes - until lentils are tender.

5. Stir in the salt, black pepper, cayenne, spinach, and apples. Cook for a few minutes - until spinach is wilted and the apples begin to soften.

6. Serve hot.

7. Note: recipe based on Mollie Katzen's Enchanted Broccoli Forest.