For the Catholic community Lent is a period of praying, penance, giving up certain indulgences, etc. Many Christians fast, or limit food intake to one full meal and two lighter meals. Others refrain from meat on Fridays, but fish is allowed. Despite limiting certain foods, there are many enjoyable, and healthy foods available for all.
After periods of fasting, or refraining from meat consumption lentils are one of the most healthful choices. Due to their nutrition profile lentils and other legumes such dry beans, chickpeas, and peas can help with glycemic control and contribute to heart health by lowering cholesterol levels. 
Lentils are good source of fiber, protein, iron, folate and potassium. Lentils are very easy to cook.
Beans are also a good source of vegetable protein, rich in fiber, carbohydrates, micronutrients, and very rich in antioxidants. Beans when combined with grains make a perfect pair, providing all essential amino-acids and in this way can replace animal protein. 
From all over the world, beans and grains, but especially rice. are combined in many dishes. For example in a soup with pasta and vegetables, or beans with injera bread. If we want beans with a Latin American twist such in gallo pinto or bean tostadas, or beans in arepas; all make a great nutritious and delicious combinations.
Cactus and seafood are also a good combination that can be prepared in side dishes, salads, or the main dish.
Desserts: Depending the country of origin, most desserts during Lent are extremely delicious. Therefore, it is important to take into account portion control. As we only have a few more days of Lent, let’s enjoy all the typical food and dishes of this season.
Araceli Vázquez, MS, RDN, LD
Posted April 11, 2017
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