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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Green Eggs and Ham was the story of my life. I wouldn't eat a thing when I was a kid, but Dr. Suess inspired me to try cauliflower."
- Jim Carrey, Comic

The refrigerator light goes on...

The combination of the nutty lentils and creamy, sweet cauliflower makes for an all purpose side dish: both a great starch and a vegetable in one. This is a great accompaniment for roasted chicken, pork or beef.

Coconut Milk

The canned coconut milk used in this recipe is a reduced-fat version. This will sometimes be labeled "light" or "lite" coconut milk. There is a big difference between regular coconut milk, at 45 grams of fat per cup, and the light version, at about 12 grams of fat per cup. In both regular and light coconut milk most of the fat is highly saturated, so I always try to use coconut milk sparingly.

I have used two coconut milk products and both are excellent. One is called Ka-Me and the other is A Taste of Thai. Both companies' products are widely available, but the light coconut milk is not found in every store. Ask the market manager to order some if you do not see it on the shelf.

1/3 cup A Taste of Thai Lite Coconut Milk = 50 calories, 4.5g fat, 4g sat fat, 0 mono fat, 1g protein, 2g carbohydrates, 15mg sodium, 0mg cholesterol


 

Low Sodium Creamy Cauliflower Lentils



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

This recipe keeps well for about 2 days in the refrigerator.

3 cups water
1 cup black lentils
2 cups water
2 medium heads cauliflower (broken into small flowerets)
1/2 cup light coconut milk
1/4 tsp salt
fresh ground black pepper (to taste)

Place 3 cups water in a medium sauce pan over high heat.

When the water is boiling add the lentils, stir and reduce the heat to a simmer.

Cook slowly until the lentils are tender and the water is evaporated – about 20 to 25 minutes.

You may have to add more water if the water evaporates before the lentils are tender. Add water 1/4 cup at a time.

When the lentils are done, set aside.

While the lentils are cooking, place 2 cups water in a medium stock pot fitted with a steamer basket over high heat.

Place the cauliflower in the steamer basket and steam for about 20 - 25 minutes until soft.

Using a blender or a stick blender, pureé the cauliflower until smooth.

Add the light coconut milk, salt, and pepper, and pureé.

Fold the lentils into the cauliflower and serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 256 Calories from Fat 22
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 6%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 235mg 10%
Total Carbohydrates 44g 15%
    Dietary Fiber 22g 73%
    Sugars 8g  
Protein 18g  
Vitamin A 1% Vitamin C 227%
Calcium 10% Iron 29%
Vitamin K 48 mcg Potassium 1346 mg
Magnesium 105 mg