Nowadays that I'm not younger and not strong like before. So I should think of my health must be in proper way just because being a sicked-patient in a hospital is so expensive. Eventhough I have also health insurance but we all know that expenses of being a patient is not all covered of insurance. So we must be focus for our health to be healthy. So 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆 and I are created a healthy recipe that would benefit for diabetic-patient friendly recipe, cancer-patient friendly recipe, and high-blood pressure patient recipe friendly or cholesterol free recipe.
Explanation of Health Benefits of this Recipe:⤵️
1. Cholesterol-Free:⤵️
• Lentils and vegetables are naturally cholesterol-free. Olive oil provides healthy fats that promote heart health by helping to lower LDL cholesterol levels.
2. Diabetic patient-Friendly:⤵️
• Lentils are high in fiber and have a low glycemic index, meaning they don’t cause sharp spikes in blood sugar levels. This makes them ideal for managing diabetes, as they provide a sustained energy release.
3. Cancer patient-Friendly:⤵️
• Spinach is rich in vitamins A and C, along with antioxidants that help fight inflammation. Lentils also contain phytochemicals, which have been shown to reduce cancer risk. The inclusion of turmeric adds curcumin, a powerful anti-inflammatory and antioxidant compound.
4. High Blood Pressure patient-Friendly:⤵️
• Lentils are rich in potassium, which helps balance sodium levels and regulates blood pressure. The low sodium content and use of spices and lemon juice for flavoring make it suitable for individuals managing hypertension.
So here's an alternative healthy recipe for diabetic-patient, cancer-patient, and high-blood pressure patient, still being cholesterol-free recipe and health enthusiast as well.
Lentil & Spinach Stew
Ingredients (Serves 4)
• 1 cup dried green or brown lentils (rinsed and drained)
• 4 cups low-sodium vegetable broth or water
• 1 tablespoon extra virgin olive oil
• 1 medium onion (chopped)
• 2 garlic cloves (minced)
• 1 medium carrot (chopped)
• 1 cup diced tomatoes (canned, no salt added)
• 2 cups fresh spinach (roughly chopped)
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground black pepper
• 1 teaspoon fresh lemon juice
• 1 tablespoon chopped fresh parsley or cilantro (optional)
• Salt to taste (use sparingly or opt for a low-sodium alternative)
Instructions⤵️
1. Cook the Lentils:⤵️
• In a large pot, combine lentils and vegetable broth. Bring to a boil, reduce heat to low, and simmer for 25-30 minutes or until the lentils are tender.
2. Prepare the Vegetables:⤵️
• In a pan, heat the olive oil over medium heat. Add the onion, garlic, and carrots. Sauté for 5 minutes until the onion is soft and translucent.
• Stir in cumin, turmeric, and black pepper. Cook for another 1 minute to let the spices bloom.
3. Combine Ingredients:⤵️
• Add the sautéed vegetables, diced tomatoes, and spinach to the pot with the cooked lentils. Simmer for another 10-15 minutes to let the flavors meld together.
• Stir in the lemon juice and parsley (if using). Adjust seasoning with salt to taste.
4. Serve:⤵️
• Serve hot with a drizzle of extra olive oil if desired.
Nutritional Information (Per serving):⤵️
• Calories: ~250 kcal
• Carbohydrates: 35g (mostly from complex carbohydrates, which provide a steady release of energy and are ideal for diabetes)
• Protein: 12g (from lentils, a plant-based protein source)
• Fat: 6g (from olive oil, a heart-healthy fat source)
• Fiber: 12g (from lentils, spinach, and vegetables, supporting healthy digestion and blood sugar control)
Calorie Content:⤵️
• At about 250 kcal per serving, this dish is moderate in calories and filling due to its high fiber content. Maintaining a healthy calorie balance helps in managing weight, which is crucial for controlling diabetes, high blood pressure, and reducing cancer risk.
Additional Notes:⤵️
• You can adjust the spice level to your liking by adding more black pepper or herbs.
• Feel free to add more vegetables like zucchini, mushrooms, or bell peppers to boost the nutritional content.
