wash away that bad cholesterol

Earlier this year I heard Dr. Oz say that pistachios are good for you. They are rich in phytosterols, antioxidants, unsaturated fat, carotenoids, vitamins, minerals, and fiber. Additionally, they are lower in calories than other tree nuts. As a result, for the past several months we’ve kept a bowl of pistachios on the island to snack on.

Last week on the Today show, I saw an interview with nutritionist, Joy Bauer. She spoke about the health benefits of lentils and pistachio nuts:

Lentils are and excellent source of protein and are high in soluble fiber which acts as a magnet to escort bad cholesterol out of the body. Lentils will drive down bad LDL cholesterol. It is advised to eat lentils twice a week.

Pistachio nuts contain a plant compound that blocks cholesterol. It is recommend to eat 1 to 2 handfuls of pistachio nuts per day. (that’s between 15 to 20 nuts)

All of that inspired me to create this truly delicious and easy-breezy recipe. Dave said he’d eat it at least 3 times a week if I’d make it that often. Yeah, it is that good!

Lentil, Pistachio, and Avocado Salad

Dressing
3 tablespoons balsamic vinegar
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup olive oil

1/2 pound dry lentils
1/2 cup toasted and shelled pistachio nuts
1 avocado, peeled and diced
1/4 cup fresh dill, minced
1/4 cup shredded Parmesan cheese

Dressing: In a small bowl combine vinegar, salt, and pepper. Whisk in the dressing until well blended, set aside.

In a medium pot, bring 4 cups of water to a boil, add lentils and simmer for 18 to 20 minutes (this time is for green lentils, check the package for the time needed for other colors, it may vary), or until the lentils are tender but still slightly firm, or al dente. Pour into a strainer to drain, then place in a large bowl. Stir in the pistachio nuts and avocado. Whisk the dressing and add to the bowl, toss well to coat. Turn lentils onto a serving dish and sprinkle with dill. Top with Parmesan and serve.

This salad is delicious warm, at room temperature, or cold.

Serves 4