Legumes in every bowl

Lentils can decrease the risk of diabetes

It was once the quintessential picture of American success: a chicken in every pot and a car in every garage.

The image has as much staying power, both literally and symbolically, in 2018 as it did when first uttered by President Herbert Hoover in 1928. But, 90 years later, we may want to make a few tweaks to the picture.

With some 25 percent of adults in the U.S. tipping the scales into the obese range, Americans striving for a healthier diet may want to weigh a switch from the customary accoutrements to that roasted chicken.

As we bask satiated in the aftermath of the mother-of-all-food holidays — Thanksgiving — and as we anticipate our entree into Christmascookie season, we may want to think lentils instead of mashed potatoes and beans instead of bread stuffing. Yes, lentils. And beans. Beans have long been a staple of many kitchens but not-so-much with lentils. And that should change.

Widely embraced as a superfood, this protein-packed, mineral-rich, high-fiber legume is easy to cook, cheap to buy and a half-cup serving at about 230 calories satisfies hefty percentages of our daily nutritional recommendations for folate, iron, manganese, thiamin and B6.

Recent studies show that replacing even a portion of starchy carbohydrates like potatoes and rice with lentils will drop blood sugar levels, decreasing the risk of diabetes. It works like this: consuming the highfiber lentils slows digestion as well as the concurrent release of the carbs/ sugars into the bloodstream, reducing sugar-spikes.

There are brown, green and red lentils and each has its own distinctive yet mild flavor. That makes them perfect for the addition of seasonings and aromatics during and after the cooking process.

We leave you with this advice: Boil together about 2 pounds of red potatoes and a cup of red lentils in salted water until the potatoes are tender. Drain. Add a couple of pats of butter and a quartercup or so of milk. Stir in a scant cup of shredded cheddar or American cheese.

Mash until creamy. Devour until sated. Resolve that the measure of a happy 2019 will include a chicken in your pot, accompanied by a bowl of legumes.