Lentil Soup

2 large carrots – diced finely
2 stalks of celery – diced finely
½ red bell pepper – diced finely
1 ½ onions – diced finely
1-2 cloves of garlic – minced
2-3 tablespoons of tomato sauce (or crushed tomato or tomato paste – if tomato paste, use less)
2 cups lentils (usually brown)
Sea salt and pepper to taste
Dried mint – approximately ¼ cup
Olive oil – 4 tablespoons

Rinse lentils under cool water, and then put into a large soup pot with water. Add the garlic, 1 onion, carrots, celery, red bell pepper, and some salt and pepper.

Bring to a boil, and then turn down the heat and let simmer for about 30 minutes. Add the tomato sauce and let simmer for another 30 minutes or until the lentils are tender.

If soup is too thick, then add more water to reach desired consistency.

To “finish” the soup, sauté the ½ onion remaining in the olive oil, and add to the soup. Add the mint (rub between your hands to make into a fine powder). Let simmer an additional 10 minutes and then enjoy!

Beans & Legumes

Research has turned up lots of good reasons to eat beans. They are a great source of protein, B vitamins, folic acid, and they are also full of calcium, potassium and zinc.

Not only are beans free of cholesterol, but they also containing soluble fibre, the type that may actually lower cholesterol levels. In addition, beans are a great food for diabetics and hypoglycemics. Because they are digested slowly, beans cause a very gentle rise in blood sugar, thus putting less stress on insulin-regulating mechanisms.