If you haven,t tried a lentil loaf well maybe you should and here’s why: Besides it tasting sooo delicious it’s actually filled with superfoods like quinoa and lentils that are BRAIN HEALTHY FOODS
BRAIN HEALTHY LENTIL QUINOA LOAF
Lentil Quinoa Loaf: If you haven,t tried a lentil loaf well maybe you should and here’s why: Besides it tasting sooo delicious it’s actually filled with superfoods like quinoa and lentils that are BRAIN HEALTHY FOODS
Nutrition plays a big role in brain health, as does, activity levels, stress management and your inherited genes which change along with the above factors.
Lets look at the nutrients that make this loaf a good choice to keep your brain working in peek performance!
LENTIL BENEFITS: Are an excellent source of iron,vitamin B9, phosphorus, ,protein, Vitamin.A
A good source of manganese fiber
Source of Vitamin B1 vitamin, B2 vitamin B3 vitamin B5
vitamin B6, magnesium, potassium, zinc, selenium
Lentils contain flavonoids.
Since lentils contain iron and may act on memory through the production of dopamine. Also a neurotransmitter involved in attention and intellectual capacities.
Preventing Alzheimer’s disease: Lentils contain B vitamins that are so important to the brain and nervous system. A deficiency in B vitamins could hamper cognitive function and lead to Alzheimer’s disease.
Good source of protein copper manganese’
Source of iron fiber, magnesium, phosphorus, zinc, B2
Quinoa contains quercetin and flavonoids.
Quinoa reduces risk of cognitive decline. Reduces inflammation and oxidative stress.Plays an essential role in memorization and learning.
Quinoa also has highest source of protein of most grains. Source of iron for vegetarians.
LENTIL QUINOA LOAF WITH SPICY GLAZE
1/2 cup brown lentils incooked
1/3 cup uncooked quinoa or use millet or other similar cooking grain uncooked
1 bay leaf
2 1/4 cups of water
3 tsp oil
3/4 cup chopped onion
4 cloves of garlic finely chopped
1/2 cup celery finely chopped
1/2 cup carrots thinly sliced or grated
1/2 tsp dried thyme
1/2 tsp dried oregano
1/4 cup raisins chopped
2 tablespoons of flaxmeal
1 Tbsp vegan worcestershire
3 Tbsp ketchup
1 to 2 Tbsp tamari soyfree
2 Tbsp tahini
2 tbsp nutritional yeast
1/4 tsp coarsely ground fennel seeds
1/2 cup breadcrumbs or use coarsely ground oats
1/4 cup ketchup
1 tsp or more hot sauce to taste
2 tsp maple
1 tsp Worcestershire sauce
Combine lentils, bay leaf and water in a pan over medium heat. Bring to a boil and cook for 20 minutes.
Wash the quinoa, add to the pan, partially cover and continue to cook until both are very tender and easily mashed (You want to slightly over cook the lentils). Stir after 10 minutes so they don’t stick to the pan. Total 10 to 15 mins .
Heat oil in a skillet over medium heat. Add onions, garlic and cook for 5 minutes. or until translucent
Add celery, carrots, thyme, oregano, and mix well. Cook for 5 minutes or until the veggies are tender. Add in the raisins, and mix . Cook for 2 minutes. Take off heat.
Add the cooked veggies and flaxmeal to the bowl and mix in. Mash the mixture using potato masher or hands, so that atleast half the lentils and quinoa get well mashed. (you still want some whole lentils)
Add in the sauces, tahini, nutritional yeast, fennel seeds and mix well. Taste and adjust salt and flavor. Add more sauces, herbs and salt if needed.
Add breadcrumbs or coarsely ground oats and mix in. (To check if the mixture is the right consistency, make a burger patty. If the mixture is too sticky or pasty, add more breadcrumbs. If it is too crumbly and doesn’t stick easily, add some wet ingredients or a flax egg)
Prepare the loaf pan with parchment lined with parchment edges over the pan. Medium bread loaf pan(8.5 by 4.75 inch)
Press the mixture into the pan. Pack well and even it out.
Make the glaze and spread over the top of the loaf.
Cover the loaf with foil and bake at 375 degrees for 25 to 30 minutes. Bake uncovered for 5 to 10 minutes. Then let it rest for 15 minutes before slicing.