Healing Foods: Lentil Salad

My friend Gabs is preparing for chemo. In addition to a healthy dose of mental and emotional preparation, this also means eating strengthening, nutrient rich foods to help her through the after effects of the treatment. A few of us gathered to cook for her last night, and made some protein dense foods that are packed with the vitamins needed to keep her strong and to add a little more love and comfort to her healing process. The menu included seared salmon steaks crusted with cumin, sesame seeds, sea salt and pepper; a salad of cucumber, celery, hijiki seaweed and a vinagrette of rice vinegar, mirin and sake with grapeseed oil; and a tabouleh salad with fresh herbs, tomatoes and scallions. She will graze on those today while we prepare more superfoods for the weekend.

One of the superfoods on the menu is a lentil salad. This high fiber, protein rich food is loaded with B vitamins, and 6 important minerals (including folate and magnesium). It is a natural, cholesterol lowering legume with no fat. And this salad is a tasty, comforting dish with myriad flavors. It has been in our family for a long time, and since it is a French recipe originally, it has cream added at the end to make a creamy walnut and balsamic dressing. It is just as tasty without the fat—so feel free to omit the cream.

This salad is a delicious main course, but pairs well with seared salmon, roasted chicken or your favorite protein. So good and so good for you too….

Lentil Salad

2 cups lentils (I prefer French lentils, which are smaller in size and a deeper green color)

1 bay leaf

1/2cup chopped parsley

1/2 cup chopped shallots

2 carrots, chopped into very small dice

3 tbsp balsamic vinegar

6 tbsp walnut oil (more to taste)

½ cup heavy cream (optional)

sea salt/cracked black pepper

Cover lentils with water. Add bay leaf. Bring lentils to a boil and cook for 20 minutes (lentils should be firm, not mushy). In the last 5 minutes, add chopped carrots. Drain and rinse with cold water to stop cooking process.

When lentils are cooled to room temperature, add parsley, shallots, sea salt and pepper. Whisk together vinegar and walnut oil, add to salad. Adjust seasoning, vinegar and oil to taste. Add ¼ cup whipping cream for creamier consistency (this can also be left out and the salad is just as delicious and less caloric!)