Better Nutrition March 2019

healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOROR
In Season: Artichokes
Catch artichoke fever this spring—this antioxidant
powerhouse is one of the best foods for your liver,
and it’s easier to prepare than you might think
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
The liver is getting a lot of attention
these days in the health press, and for
good reason. It plays a central role in
every metabolic process. Everything
that you consume gets filtered by the
liver. It’s ground zero for detoxification.
It’s where fat is burned and broken down.
And when your liver isn’t working
properly—if it’s stopped up with too
much fat for example (as in nonalcoholic
fatty liver disease, which affects about
one-third of Americans)—well, then,
you’re in trouble. Which is why we
really like liver-friendly foods and
supplements, especially artichokes.
If you’ve ever looked at the ingredients
on a supplement designed specifically
for liver health or detoxification, you’ve
FEATURED INGREDIENT: Lentil
Lentils are small, disk-shaped brown, reddish-orange, or brownish-green legumes.
They grow on an annual bush-like plant native to central Asia. They’re especially popular
in India, where they’re cooked to a purée called dahl, an amazing-tasting lentil curry.
Pappadams—those crisp Indian crackers—are made with lentil flower.
One of the big differences between beans and lentils is that lentils don’t give you gas,
because they lack sulfur. So if you want the benefits of fiber minus the unpleasant side
effects of eating beans, check out this cool little legume.
Of course lentils’ real claim to fame is the fact that they’re absolutely loaded with
fiber, especially soluble fiber, which breaks down as it passes through the digestive tract,
forming a gel. This helps control blood sugar by delaying the emptying of the stomach
and slowing down the entry of sugar into the bloodstream. Since fiber slows digestion,
it can help blunt sudden spikes in blood sugar and insulin that can cause you to be hungry
again an hour after eating a low-fiber meal.
In the last decade, research has exploded on the microbiome, the name scientists give
to the vast ecology of microbes that live in and on our bodies. The good guys in our
microbiome—the “friendly” gut microbes—simply love fiber. They actually feast on it
and create important compounds from it.
Lentils and beans get a bad rap from
the Paleo crowd because they contain
lectins, proteins that give some folks
digestive problems. But according to
Steven Masley, MD—my coauthor on a
book called Smart Fat—lectins affect only
about 10 percent of the population. For
everyone else, lentils are a true superfood.
likely seen artichoke extract listed.
Why? Because this antioxidant-rich plant
is a wonderful source of silymarin,
which has a long and distinguished
pedigree as a plant compound that
helps protect and nourish the liver.
And artichokes have plenty of it. Their
peak season is March through May.
Of course, artichokes are only one
of the superstar ingredients featured
in this lovely dish. Tomatoes are rich
in lycopene, an antioxidant that may
have anticancer properties. Lentils are
packed with healthy fiber. Just about
everyone knows about the incredible
health benefits of olive oil. And vinegar
has been shown to improve insulin
sensitivity. —Dr. Jonny
Easy Artichoke Lentils
Serves 4 as a side dish
This great little recipe is amazingly simple
to throw together, tastes great, and is a
health bonanza to boot! You can also use
frozen artichoke hearts.
2 tsp. avocado or olive oil
2 large shallots, diced
1 large orange or red bell pepper, diced
1 large zucchini, diced
2 tsp. Italian spice blend
1 15-oz. can lentils, drained and rinsed
1 15-oz. can quartered artichoke hearts,
drained
1 15-oz. can diced tomatoes, undrained
2 Tbs. balsamic vinegar
Sea salt and fresh ground pepper, to taste
1. Heat oil in large sauté pan over
medium heat. Sauté shallot, pepper,
and zucchini until just tender. (If veggies
are a little older or tough, cover sauté
pan 2–3 minutes to generate steam
for faster softening.)
2. Stir in Italian spice blend, lentils,
artichoke hearts, and tomatoes,
and cook until hot throughout.
3. Stir in vinegar, salt, and pepper
before serving.
Per serving: 230 cal; 12g prot; 3g total fat
(0g sat fat); 40g carb; 0mg chol; 690mg sod;
14g fiber; 14g sugar
NOTES FROM THE CLEAN FOOD COACH
If you want to “vegucate” this meal even more, spiralize and lightly steam 2 large summer
squash, and serve the artichoke lentils over zoodles. Combine that with a simple green salad
for a quick-and-easy spring meal. It’s filling, but you will feel light after eating because it’s
made up of nearly all high-fiber, high-water-content vegetables.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
48 • MARCH 2019