This protein-rich Seeded Red Lentil Rolls recipe is taken from my new book Eat Right, Balance Hormones which helps you uncover the root cause of hormonal imbalances and shows how you can adjust your diet in order to achieve a better balance.
Ingredients
Makes 4
- 200g Red lentils, rinsed and soaked for at least 3 hours, ideally overnight
- 20g Whole psyllium husk
- 60ml Water
- 1.5 tbsp Olive oil
- ½ tsp Fine salt
- ½ tsp Bicarbonate of soda
- ½ tbsp Apple cider vinegar
- 1.5 tsp White sesame seeds
- 1.5 tsp Poppy seeds
- Extra seeds as topping, optional
Method
- Preheat the oven to 180ºC and line a baking tray with non stick baking parchment.
- Drain the soaked red lentils and tip into a food processor along with the psyllium husk, water, olive oil, salt, bicarbonate of soda and apple cider vinegar. Avoid pouring the vinegar onto the bicarbonate of soda at this point. Blend into a soft dough.
- Add the sesame and poppy seeds to the processor and pulse until combined.
- Tip the dough onto the work surface and divide into 4. Wet your hands then shape each piece into a ball. If you choose to top the rolls with seeds, tip them onto a plate and press the top of the roll gently into the seeds. Transfer to the lined baking tray and bake for 25-30 minutes or until crisp and golden brown.
Lentils are especially beneficial during perimenopause due to their high protein content. Protein is crucial for maintaining muscle mass, which tends to decrease with age and hormonal changes during perimenopause. Including sufficient protein in the diet helps in preserving muscle strength and supports overall metabolism, which can be beneficial for managing weight – a common concern during this phase. Additionally, lentils are a good source of fiber, which aids in digestive health and can help in the regulation of hormones, particularly estrogen. Their nutrient-dense profile, including essential vitamins and minerals, also supports overall health and well-being during perimenopause.
