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Lentils
Lentils are an excellent source of protein: 1 cup has about 18g protein, which gets you at least 25% of your recommended dietary allowance of 46-56g. Lentils are low in fat and sodium, and high in potassium, fiber, B vitamins, magnesium, and zinc. Lentils have a bioactive food components called polyphenols that have antioxidant activity. A diet rich in lentils has also been shown to reduce several heart disease risk factors.
Our Menu Items with Lentils
Lentil soup, Swiss Chard soup, Lentil salad (#2), Lentil pita wrap, Pureed Lentils (#10), Cracked Wheat Pilaf (#11)
Tahini
Tahini is a butter made from hulled, ground, and toasted sesame seeds. Sesame seeds have a wide array of nutrients but its hard outer layer makes it difficult for the body to absorb. Thus, consuming sesame seeds in the paste form of tahini allows the body to absorb the nutrients they provide more efficiently.
Sesame seeds that make up tahini are packed with protein, fiber, monounsaturated fats, and vitamins B1 and B2.
Two major antioxidants in the sesame seed, sesamin and sesamol, are highly anti-inflammatory which helps support the immune system, fight chronic inflammatory illnesses, and are even being studied for potential anti-cancer effects.
Tahini is high in monounsaturated and polyunsaturated fats that helps lower harmful cholesterol levels as well as lower the risk of heart disease and stroke.
Sesame seeds also contain more phytosterols than all other nuts and seeds, which are important for their cholesterol-lowering and cancer-blocking effects.
Our Menu Items with Tahini
Chickpea Kibbeh appetizer (#6), Chickpea pita wrap, Stuffed Eggplant with Tahini (#8), Hummus side, and Tahini Bread dessert
Chickpeas / Garbanzo Beans
Chickpeas (also known as Garbanzo beans) are high in protein, providing 14.5g in 1 cup, almost as much as lentils. Chickpeas are also very high in fiber, B vitamins, zinc, and phospherous . Chickpeas aids in digestion, controlling blood sugar, and lowering cholesterol, which lowers the risk of heart disease.
Our Menu Items with Chickpeas
Hummus side, Chickpea Kibbeh appetizer (#6), Spicy Garbanzo rice bowl, Chickpea pita wrap
Swiss Chard
Swiss chard is a dark leafy green and competes with Kale for its high nutritional value and disease fighting attributes. It is most densely packed with vitamins and provides more than the recommended dietary allowance for Vitamin A and K, and over half the recommended dietary allowance for Vitamin C. Swiss chard also is a good source of magnesium, potassium, iron, calcium, and fiber, and is packed with anti-oxidants.
Our Menu Items with Swiss chard
Swiss Chard soup
Cracked Wheat / Bulgur
Cracked Wheat is a Good Source of Whole Grains
Bulgur is an edible cereal grain made from dried, cracked wheat. Bulgur is considered a whole grain and is minimally processed, maintaining more nutritional value than more refined wheat product. Cracked wheat is an excellent source of fiber, manganese, magnesium, iron and fiber.
**Not recommended for anyone who has a gluten intolerance
Our Menu Items with Cracked Wheat: Tabbouleh Salad (#2), Chickpea Kibbeh appetizer (#6), Cracked Wheat Pilaf (#11)
Turmeric
Turmeric has powerful medicinal properties
Turmeric, and its most active compound curcumin, have many proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It also has a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
Our Menu Items with Turmeric: Turmeric Cake (sfoof) dessert
Anise
Anise has anti-fungal, antibacterial and anti-inflammatory properties
Anise seed is rich in iron and has anti-fungal, antibacterial and anti-inflammatory properties. It is also been found to fight stomach ulcers, keep blood sugar levels in check and reduce symptoms of depression.
Our Menu Items with Anise: Turmeric Cake (sfoof) dessert
Caraway
Caraway is anti-inflammatory and rich in nutrients
Carraway posses a wide variety of essential nutrients, including iron, zinc, calcium, and fiber. Caraway also boasts a rich supply of health-promoting antioxidants and may relieve inflammation and promote digestive health.
Our Menu Items with Caraway: Spiced Rice Pudding (mghli) dessert