Substitutes for Lent
MANY people at this time of year are giving up something, usually a food, for Lent. For some, it’s sweet things like chocolate or confectionery, while for others it might be salt or dairy, refined flour, or even alcohol. However, the most popular choices are meat and fish.
Here are a few choices to replace the meat in your life. The biggest benefit you will notice right away is that you’ll be getting a lot more fibre from these options, since meat does not have any.
CHIA SEEDS
These tiny seeds are very popular in the health arena right now. The people of the ancient Aztec and Mayan empires revered chia seeds as “vital nourishment”. They are gluten free, high in fibre and minerals such as manganese, phosphorus and molybdenum.
I am recommending them because they are not only packed with protein, but Omega-3 healthy fats and rare antioxidants. They also draw toxins from the body and help to improve brain function. Chia seeds rank a little higher than flax seeds in Omega-3 fats. These fats are important because they are anti-inflammatory, protect the skin from excessive sun exposure and are vital for eyesight. Its percentage of Omega-3 to Omega-6 is approximately 3:1.
Enjoy them as a cereal or porridge, or in smoothies. Unlike flax seeds, you don’t have to grind them into a powder. Just soak two tablespoons of chia seeds for about 10 minutes in six oz of fluid (water, coconut or almond milk are best) to produce a nutritious chia gel that can be used as a base for many recipes.
WALNUTS
Walnuts are one of the most nutritious nuts. They are high in alpha-linolenic acid and Omega-3 fatty acids. Did you know that Omega-3 fats help reduce the potential for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression? Studies have shown that eating walnuts can reduce LDL (bad) cholesterol, and also help with diabetes. Walnuts are great as a snack, crumbled on cereal, in salads, and as a pate/spread.
QUINOA
Quinoa, technically a seed, is a good source of many vitamins and nutrients. Being gluten free and very non-allergenic also means that people who have restricted diets can usually eat it without any problems. It is great for replacing rice in meals and digests much more easily.
Quinoa is considered a complete protein as it contains eight (some say nine) vital amino acids. For vegans and vegetarians looking for alternatives to tofu and soy, it is ideal. It is also a complex carbohydrate that slowly releases its goodness into the body. Therefore, you do not get a rush of carbs followed by a lull. This is especially great for diabetics and people with kidney problems.
A very versatile food and easy to prepare – you can sprout it (raw), steam it or boil it, it’s up to you. With all these wonderful benefits it’s definitely worth including in your diet ASAP.
LENTILS
Lentils are small members of the pulse and legume group which come in various colours. I prefer the green variety. Lentils, generally, are very rich in vegetable protein and iron, to the point that they exceed meat in both nutrients. They are also a good source of vitamins (especially B, B6 and B9) and minerals, including selenium, zinc, manganese, and phosphorus.
Lentils, like quinoa, supply the body with slow-release energy (avoiding peaking of blood glucose levels) and are therefore helpful in the control and prevention of diabetes. The fibre from lentils is both soluble and insoluble – soluble fibre helps to lower blood cholesterol levels and may help to prevent heart and circulatory disease; and insoluble fibre promotes regular bowel movements and may protect against diseases of the digestive system, including cancer.
Again, another versatile food that can be enjoyed raw when sprouted, or cooked in soups, stews or curries, etc.
Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica and an ambassador for the Branson Centre of Entrepreneurship Caribbean. Bena is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com – The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.