Colored Carbs

Fruits and vegetables are beneficial carbs partly because of their colors. Their rainbow hues indicate precious phytochemicals your body needs for health. So, take a lesson from nature. Remember the colors of the stoplight to stop inflammation and blood sugar imbalances that come from eating white refined carbohydrates. Choose red, yellow, and green colored carbs to replace rice, potatoes, and pasta.

Red Lentils and Tomato – best with beef

The lycopene from the red colored carbs in this dish provides antioxidant protection.

• 1 c. red lentils, washed and drained
• 2 c. bone broth
• 2 Tb. coconut oil or red palm oil
• 1 tsp. brown mustard seed
• 1/2 tsp. cumin seed
• 1 onion, chopped
• 1″ ginger root, grated
• 2 cloves garlic, minced
• 1/4 c. tomato paste
• 1/2 tsp. salt or more to taste

In a small saucepan, combine the lentils and broth. Bring to a simmer. Then reduce heat, cover, and cook until lentils are soft and only a little liquid remains, about 20 minutes. Meanwhile, melt the oil over medium heat. Add the seeds. When they sizzle and change color (10-20 seconds), stir in the onion. Saute until onion becomes translucent, 2-3 minutes, then add in the garlic and tomato paste. Reduce heat to low and cook gently to marry the flavors while the lentils finish cooking. Combine the cooked lentils with the tomato mixture. Add salt to taste.

Yellow Plantain Wraps – beautiful with teriyaki chicken

High in fiber and low in glycemic index, these yellow colored carbs help stabilize blood sugars.

• 2  plantains
• 1 yucca root
• 2 Tb. coconut oil
• salt to taste

Peel the plantains by slitting the skin from stem to blossom-end with a sharp knife. Insert your thumbs into the slit and pull the skin back and away from the fruit. Then cut the plantain into 1-2″ pieces. To peel the yucca root, cut the root into quarters lengthwise. Use a paring knife to cut the skin away, including the pink membrane under the woody outer covering. Likewise, cut the yucca root into 1-2″ pieces.

Now, put the plantains in a saucepan covered with water and bring to a boil. Simmer 15 minutes. Drain and cool. In a high powered blender or food processor, mash the plantain and yucca root with the coconut oil and salt until it is smooth like mashed potatoes. Form 6 balls. Roll each ball between pieces of parchment paper or flatten in a tortilla press to 1/8″ thickness. Cook on a medium high griddle until golden brown, about 2 minutes per side.

Green Lentils with Capers – complimentary to fish

Small but mighty, green lentils are colored carbs that help lower cholesterol.

Photo credit: Romulo Yanes

• 1 c. French green lentils
• 4 c. bone broth
• 2 leeks, thinly sliced (white part only)
• 1/4 c. butter
• 1 Tb. lemon juice
• 1/2 tsp. dried tarragon
• 4 oz. capers
• Salt to taste

Put the lentils to simmer in a saucepan with broth over medium heat for about 40 minutes, until liquid is absorbed and lentils are tender. Meanwhile, saute the leeks in butter. Then add the leeks, lemon juice, tarragon, capers, and salt to the cooked lentils and cook 5 more minutes to marry flavors.