- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Lentils: How do I cook with them?
I know lentils are supposed to be good for me. But what are they and how do I prepare them?
Answer
from Katherine Zeratsky, R.D., L.D.
Lentils are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods. Lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They're also packed with folate and potassium.
Lentils come in three main varieties: brown, green and red. Most grocery stores carry brown lentils, usually dried. Green and red lentils may be found at specialty food markets. Here are some tips for choosing your color:
- Brown lentils. The least expensive, they soften when cooked and can become mushy. Use for soups.
- Green lentils. Also called French lentils, these have a nuttier flavor and stay firm when cooked. Green lentils are the best choice for salads.
- Red lentils. The fastest cooking, these lose their shape and turn golden when cooked. They taste milder and sweeter than green lentils. Use them for purees and Indian dals.
Unlike other legumes, lentils cook quickly without pre-soaking. Just make sure to rinse away any dirt, dust or debris before adding them to recipes. Lentils work well in soups, stews and salads. Or you boil them for 15 to 30 minutes, add turmeric, ginger or other seasonings, and serve over rice or mix with other vegetables and enjoy.
Next questionFood poisoning: How long can you safely keep leftovers?
- Brody J. Good Food Book. New York, N.Y.: Bantam Books; 1987.
- Bishop J. A Year in a Vegetarian Kitchen. New York, N.Y.: Houghton-Mifflin; 2004.
- USDA National Nutrient Database for Standard Reference, Release 21. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed May 7, 2009.
