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Lentils: A Nutrient-Dense Powerhouse

Lentils are an incredible source of plant-based protein, fiber, and essential minerals, making them a staple for muscle building, heart health, and overall wellness. They’re packed with:

• Protein: ~18g per cooked cup—great for muscle repair and growth.

• Iron: Essential for oxygen transport in the blood, preventing fatigue.

• Magnesium & Potassium: Support heart health, muscle function, and recovery.

• Fiber: Aids digestion, balances blood sugar, and keeps you full longer.

Different Types of Lentils & Best Uses

Not all lentils cook the same! Some hold their shape well for salads, while others break down beautifully into thick, creamy dishes.

1. Black Beluga Lentils

• Best for: Salads, grain bowls, elegant side dishes.

• Texture: Firm, holds shape well.

• Cooking Instructions:

  • Rinse well.

  • Simmer 20–25 minutes in a 2:1 water-to-lentil ratio.

  • Drain excess water if needed.

2. Green Lentils (French/Puy Lentils)

• Best for: Salads, grain bowls, sides.

• Texture: Slightly firm, holds shape.

• Cooking Instructions:

  • Rinse and simmer 25–30 minutes in a 3:1 water-to-lentil ratio.

3. Brown Lentils

• Best for: Soups, veggie burgers, stews.

• Texture: Soft but holds some shape.

• Cooking Instructions:

  • Rinse and simmer 20–25 minutes in a 3:1 water-to-lentil ratio.

4. Red & Yellow Lentils (Split Lentils)

• Best for: Dal, thick soups, purees.

• Texture: Very soft, breaks down easily.

• Cooking Instructions:

  • Rinse and simmer 15–20 minutes in a 3:1 water-to-lentil ratio.

  • No draining needed; they absorb all the water.

Final Thoughts

Lentils are versatile, nutrient-dense, and budget-friendly—perfect for meal prep. For your video, you can highlight how black beluga lentils stay firm for side dishes while red and yellow lentils melt into stews like dal.

Homemade Basil & Parmesan Chicken Meatballs

Ingredients:

• 1 lb ground chicken (preferably organic or antibiotic-free)

• ¼ cup grated Parmesan cheese

• 2 tbsp grated Pecorino Romano cheese

• ¼ cup finely chopped fresh basil (or 1 tsp dried basil)

• ½ tsp kosher salt

• ½ tsp garlic powder (or 1 small garlic clove, minced)

• ½ tsp dried Italian spices (or a mix of oregano, thyme, and black pepper)

• ½ tsp lemon zest (or ¼ tsp lemon powder if available)

• ½ tsp apple cider vinegar (for slight acidity)

• ¼ tsp rosemary extract or finely minced fresh rosemary

• 1 egg (to help bind)

• ¼ cup breadcrumbs (optional for texture)

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a large bowl, mix all ingredients until well combined. Avoid overmixing to keep the meatballs tender.

3. Roll the mixture into 1-inch meatballs and place them on the baking sheet.

4. Bake for 18-20 minutes, or until the meatballs reach an internal temperature of 165°F (74°C).

   You can freeze these meatballs in an airtight container for up to 3 months. They will stay fresh in the fridge for 5 days.