At the end of May, many would like to get rid of their love handles. But it is not enough for a magic wand to get there! Only healthy lifestyle – combined with a regular sport – make the difference on the balance. As such, a daily ingredient could well bring you a very useful boost …
An affordable and satisfying product
This famous ingredient is none other than the … lens. Often shunned, this legume which belongs to the Fabaceae family is not only cheap (around € 1 per box), but as a bonus full of benefits.
“The lenses deserve much more room on our plates: for weight loss, they check all the boxes”, confirmed Julie Boët, dietician-nutritionist. “Rich in vegetable proteins (25 g/100 g dry) and soluble fibers, they fill the stomach, delay hunger and help stabilize blood sugar – a winning trio to avoid cravings and limit adipose storage. Their low glycemic index (about 30 after cooking) Maintenance of moderate insulin peaks, while their fibers nourish microbiote, Precious slimming ally. specifies the expert.
On a daily basis, integrating lenses into your plate would therefore be very useful for losing weight. Thanks to the energy they provide (100 g of cooked lenses represent approximately 100 kcal), they decrease the cravings and promote the feeling of satiety. In addition, these legumes are very easy to prepare. Just draw a can, rinse the lenses and season them, before tasting them.
“Integrating lenses into its diet is simple. Omnivores can replace half of the minced meat of a Bolognese or a chili: the texture is identical, the calories are less and the saturated fats prove to be divided by two. The vegetarians can get a complete protein on their side by marrying lenses and complete cereals (rice, wheat). Portions of 150 g cooked per week is already enough to improve satiety and promote progressive weight loss, without monotony: green lenses remain firm for salads, beluga bring a gourmet touch, corals, blondes and brown warming the simmer dishes “, confides the nutritionist.
Lentils: How to cook them on a daily basis?
Whether cold or hot, spice or tasted as: lenses lend themselves to multiple culinary preparations.
- In salads, they marry well with beets, carrot, tomato, pepper, arugula, apple, pear and possibly some dice of feta;
- In soup, she cooks and mixes with seasonal vegetables (tomatoes, famous, zucchini …);
- In the form of Dhal (traditional Indian dish), it simmer with turmeric, cumin, garlic, chilli, ginger and tomato added at the end of cooking;
- In curry, lenses are also delicious, with a little coconut milk, spices and onions.
For her part Julie Boët, dietician-nutritionist, admits to bet on a salad “fresh“To benefit from all their benefits.
Lukewarm salad of green lenses, asparagus and strawberries
For 2 people:
- 120 g of Puy green lenses;
- 8 green asparagus;
- 100 g of open field strawberries, in quarters;
- 1 young chopped onion;
- 1 tsp olive oil;
- 1 tsp balsamic vinegar;
- 1 cc of old -fashioned mustard;
- Salt, pepper, a few basil leaves.
Preparation (20 min):
- Rinse the lenses, cover them three times their volume of cold water and cook 18 min without salt. Drain.
- Immerse the asparagus in boiling salted water for 3 min, refresh them, cut into sections.
- Mix lukewarm lenses, asparagus, strawberries and onion.
- Whisk oil, vinegar, mustard, salt, pepper; Pour over the salad.
- Sprinkle with basil, add a lemon fillet.
- It’s ready!