Serving Size: 1 1/2 cups | Serves: 6
- 2 tablespoons oil (canola or vegetable)
- 1 medium onion, chopped (about 1 cup)
- 1 medium carrot (sliced 1/8 inch thick)
- 2 teaspoons garlic (peeled and minced; 3 cloves) or 1/2 teaspoon garlic powder
- 4 cups water
- 1 cup dry yellow or brown lentils
- 1 can (14.5 ounces) low sodium chicken broth
- 1 tablespoon dried basil or Italian seasoning
- 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
- 1 bunch kale (about 7 ounces)
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- Heat oil in a large pot over medium heat.
- Add onion, carrot, and garlic. Cook 5 minutes.
- Add water to veggies in pot. Heat to boiling.
- Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
- Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5–10 minutes.
- Rinse kale leaves; cut out the main stems and discard. Cut leaves into 1” pieces.
- Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.
Nutrition information per serving: 200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 170mg sodium, 29g total carbohydrate, 12g fiber, 4g sugar, 11g protein
Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.
Many crazy diets appear in the headlines. Some recent offerings include the feeding tube diet and the tapeworm diet. The latest diet to make headlines is the cotton ball diet, and the science behind it resembles the structure of cotton—unsupportive fluff.
The diet involves consuming five cotton balls dipped in orange juice, lemonade, or a smoothie. The claim is that you will feel full without gaining weight. Some dieters consume these before their meal to limit calorie intake, while others rely exclusively on the cotton balls as their “food” intake.
Medical experts agree that nothing good can come of this diet, and in fact it is very dangerous for the following reasons:
- Cotton balls may not be cotton—most are bleached polyester fibers that contain lots of chemicals
- Eating synthetic cotton balls is similar to eating cloth, or even buttons or coins
- Risks include choking, malnutrition, or even worse, a blockage in the intestinal tract, which can be life-threatening
A healthier and safer approach to feel full is to make sure you get plenty of fiber in your diet. Follow these tips to get the recommended 25 to 38 grams of fiber each day:
- Eat fruits, vegetables, whole grains, and legumes (beans and peas), which are all good sources of fiber
- Look at the Nutrition Facts Panel for a product’s fiber content—20 percent or more is considered high
- Include fiber-rich foods with meals and snacks
For more information on how to safely achieve and maintain a healthy weight, visit MyPlate.
Want to know more about choosing high fiber foods? Check out these resources: