Zinc Can Boost Your Immune System

Scientists have shown that Zinc helps you fight viral and infectious conditions. Studies link Zinc to the production of infection fighting white blood cells.

Are you getting your Zinc in?
This Lentil recipe is packed with Zinc, B Vitamins, Magnesium, and Potassium

Serves: 4-6 as side

Ingredients:

• 2-1/4 cups (1 lb.) Du Puy lentils
• 1/4 medium red onion, finely diced
• 1 cup dried currants (you could also use raisins or other dried fruit and chop them up finely)
• 1/3 cup capers
• Fresh herbs, chopped (parsley, cilantro, basil, or mint) to taste
• 1 large carrot, peeled and diced
• 1 medium bell pepper, seeds and stem removed and diced
• 1 clove of garlic, peeled
• 1 bay leaf

For the dressing:

• 1/3 cup cold pressed, extra virgin organic olive oil
• 1/4 cup apple cider vinegar
• 1 tablespoon maple syrup
• 1 tablespoon strong mustard
• 2 teaspoons sea salt
• 2 teaspoons freshly ground black pepper
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cardamom
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon ground cloves
• 1/4 teaspoon freshly grated nutmeg
• 1/4 teaspoon ground cinnamon

Directions:

1. Rinse the lentils well and pick through them to remove any dirt or bits of rock. Drain them, then put them in a pot with the garlic clove and the bay leaf and cover with 3-4 inches of water. Cover and bring to a boil then turn the heat down and let it simmer for 20-25 minutes. You should start testing the lentils for doneness at around 15 minutes in, just in case, since you don’t want to overcook them – mushy lentils are just not as appealing as toothsome ones.
2. While the lentils are simmering, make the dressing by placing all ingredients in a jar with a tight fitting lid and shake vigorously to combine. If you don’t have all the spices, don’t despair, it will probably still taste good with just some of them – for me, the cumin and coriander are the most important ones to include.
3. Dice up the onion (very fine) and chop up your veggies and herbs, trying to get the vegetables cut to roughly the same size. If you’re using raisins instead of currants, I’d chop them up a bit and you can do the same with the capers if you have large ones.
4. When the lentils are finished, take the pot off the heat, drain it and fill with cold water to stop the lentils from continuing to cook (and getting mushy). After a few minutes, drain the water out and pour the lentils into a serving bowl and toss with the dressing. Add the onions, herbs, veggies, currants and capers (and any other ingredients you’ve chosen to add) and serve.

Recipe by: csmonitor.com