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HEALTHY PES
Lentil Pasta Sauce
CBC news dorks (like me) were taken aback by an unexpected announcement this week from the Vatican that Pope Benedict will be resigning. It got me thinking about this age-old institution; what it’s known for as well as other aspects less well-known.
The whole situation is not entirely unlike the public’s understanding of one of this recipe’s ingredients: flaxseed. These things are quite famous for being high in omega-3, and legitimately so. But there’s a hidden nutritional claim to fame in flaxseed in the form of lignans. Among commonly eaten foods, you won’t find a better source of this nutrient than in flax, and it’s a heavy-hitter arguably on par with its friend: the omega-3 fatty acid. Likewise, with the departure of His Holiness, did you know that not only a religious change is taking place, but a political one too?
It has to do with the dicey nature of the 110-acre City State known as Vatican City. Have you ever heard of the “Holy See”? This is a term relevant to the Church itself; the Episcopal jurisdiction of the Bishop of Rome (the Pope). As of today, it is equivalent to the territory of Vatican City … but this is not necessarily so. The Catholic Church is free to deal with its own internal maps as it sees fit, whereas the geographical territory known as Vatican City is definitely set and is actually a sovereign country; the smallest independent state in the world. Technically, it’s an absolute elected monarchy-theocracy, with the Pope at its head; largely in the same manner of Middle Ages European Monarchs. Legislative authority is vested in a body of Cardinals that are appointed by the Pope for 5-year terms and the President of this group of Cardinals is vested with Executive authority. There’s even a formal Secretariat of State, responsible for foreign relations. And at the top of it all is the Pope, carrying absolute Legislative, Executive, and Judicial prerogatives.
You know what I wonder? What about the food culture of Vatican City – that would be interesting to find out about. After all, it’s landlocked in Italy so would it be the kind of place where pasta is common fare? Or would it more depend on who happens to be Pope at the time? Would its cuisine have more of a German flare under Pope Benedict? And what if we end up getting a Canadian Pope next? Does that mean barbequed steaks and hamburgers? … (except on Friday)
INGREDIENTS
vegetable oil; 1 tbsp ground beef or ground round; 0.5 Lb onion; 0.5, medium-sized carrot; 2, medium-sized red lentils; 0.5 cup pasta sauce; 1 × 28 Oz can dried oregano; 1 tsp garlic powder; 0.5 tsp ground flax; 2 tbsp water; 2 cup spinach, frozen-chopped; 0.5 cup
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LIVING WELL IN SUFFIELD
Have you met your participation goal or outcome goal for this year’s Life Extension Programme? Let us know so we can celebrate in your achievement and recognize the occasion. Don’t forget that 14 June is the big day; when we wrap up the 2012/13 phase and award those who participated by setting and reaching their goals.
DIRECTIONS
Start by preparing vegetables; onion needs to be chopped finely and fresh carrot should be grated. Thaw spinach from box and measure; add more if desired. Next, if using ground meat, heat oil in a large pan over medium-high heat, then cook until brown. If using ground round, skip this initial cooking step, instead immediately adding onion and carrot to pan and cooking for at least ten minutes. Leaving spinach aside, add remaining ingredients and bring the mixture to a boil. Reduce heat, then cover and let simmer for twenty-to-thirty minutes. Once time is up, add spinach and let cook for an additional ten minutes.
SPOTLIGHT ON NUTRITION
Lentils are a member of the Healthy PES Super Foods for good reason: fiber. Both types - soluble and insoluble - are found in good amounts. Recall that soluble fiber is one of the main reasons why oats are considered such a healthy food. What this nutrient can do in the GI tract is prevent the absorption of cholesterol, thus lowering total cholesterol levels and LDL, in particular. Not surprisingly, a healthy blood lipid profile is a safeguard against heart disease and heart attack. There is some correlative evidence pointing towards as much as an 82% reduction in relative risk. What’s important to remember, though, is that these chronic health benefits are not absolute. Yes, any amount of soluble fiber has the capacity to interfere with cholesterol- containing bile, but for this process to yield demonstrable effects is a matter of both frequency and quantity; dependent on how much you’re eating and how frequently. For best results, frequent weekly consumption, even daily, is what’s best. In the case of lentils, goodly amounts of folate and magnesium also play a role in negative correlation with heart disease. Reduced levels of homocysteine, a reactive intermediate product of methylation correlated with heart disease, is one of the reasons underpinning this. And, not to overlook the other side of fiber, the insoluble variety is an important nutrient too. Research confirms that it plays a role in preventing constipation and also complex digestive syndromes, including Irritable Bowel Syndrome. The other Healthy PES Super Food in this recipe comes in the form of flax seeds, which are very rich in omega-3, primarily in the form of alpha-linolenic acid (which is stable even when baked at temperatures up to 300-F for three hours). Less commonly known is the extraordinarily high content in flax of the lignans. This is a fiber-like nutrient, which also act as a polyphenol antioxidant. It provides support against excessive inflammation in the cardiovascular system; one of the fundamental bases of chronic cardiovascular disease and heart attack.
HEALTHY PES SUPER FOODS
Cauliflower, Broccoli, Extra-Virgin Olive Oil, Oats, Yams, Lentils, Quinoa, Salmon, Blueberries, Black Beans, Yogurt, Pinto Beans, Flax Seed, Walnuts, Eggs