Lentil and Wild Rice Stuffed Bell Peppers with Creamy Basil Tahini Sauce

I was walking downtown and a book title caught my eye in a window: Wheat Watchers. It didn't stop me in my tracks, but I did crack a smile. People can be so clever. Then I realized it was likely targeted to an audience that did just that - watched the amount of gluten they ate - by preference. The first time I was asked if my diet was by choice, I was surprised. The more I thought about it, and educated myself on it, the more I realized this could make sense. I don't mean specifically for weight-loss- cutting carbs and gluten-free easily go hand-in-hand- but it could help people to feel better overall, even if they don't experience strong consequences when they eat it.

In Breaking the Vicious Cycle, Elaine Gottschall states that of anything ingested, carbohydrates are the most influential to intestinal microbes. These microbes are what help to properly digest and absorb what we eat. The development of microbes and bacteria can be balanced and congruous in a healthy digestive system, and comparably problematic when their quantity and quality are affected. She suggests controlling, and, where possible, manipulating the carbohydrates we consume to help our body reach a harmonious cycle of breaking down and absorbing proteins and nutrients. Some of this can be done by assisting in the fermentation of grains before we consume them.

Speaking of fermentation- did I mention I spent 3 weeks
in a basement in Italy making Miso?
Yes- it was as uncomfortable as it sounds.

This pairs into what a nutritionist once told me when I asked him why he felt people were developing more and more intolerances to different grains. His theory was that the speed and quantity of agriculture used to be reasonable. Grain would be cut, but not instantly harvested and processed. By remaining in the fields and around moisture before being collected, it was able to begin breaking itself down before consumption. Now, the grains are cut, ground up and sold for quick profit, which  means our digestive systems have a lot more work to do- particularly with breaking down and absorbing starches and sugars.

Gottschall's suggestion of a Specific Carbohydrate Diet is based on the chemical structure of foods, and largely focuses on the diet we evolved with- which does not contain legumes, starches and grains. Her research has received widespread applause and testimonies from those suffering from intestinal disorders or diseases. Her tip for 'acceptable' dried legumes is that you soak them for 10 - 12 hours prior to cooking and discard the water, which removes indigestible sugars. This list include lentils- a great source of iron and protein. This long ramble is going somewhere, because I stuffed some bell peppers with lentils last night. I will admit that I did not soak them for 10 hours... But I've never been one to plan ahead. This wisdom is for those of you who are.

Lentil and Wild Rice Stuffed Bell Peppers with Creamy Basil Tahini Sauce   

Creamy Basil Tahini Sauce

Ingredients

1 cup cooked wild rice
1 1/2 cups cooked lentils
1 yellow onion, chopped
1/4 cup green beans, chopped
3 cloves garlic, crushed and minced
1 tsp coriander
1/2 tbsp olive oil
1/4 cup (GF CF TF) vegetable stock
3/4 cup basil tahini sauce
4 medium bell peppers; assorted colours

Directions

Pre-heat oven to 350 degrees Fahrenheit.

On medium heat, cook onions, garlic, coriander, olive oil and vegetable broth in a saucepan for approximately 5 minutes- until onions are tender. Add green beans and simmer for 5 additional minutes.

Slice bell peppers length-wise. Leaving the stem, remove the innards and seeds with a knife or a spoon. Lay them out with the open side facing up on a lightly greased cookie sheet.

Combine rice, lentils and vegetables in a bowl. Add 1/2 cup basil tahini sauce, set the rest aside. Stir well.

Spoon the mixture into the peppers until they are full to the brim. Place the tray in the oven, and bake for approximately 20-25 minutes. Remove from the oven and pour the rest of the sauce overtop. Turn the oven up to broil, and broil for 3-5 minutes, keeping an eye on them, until the tops have browned. If you don't have a broil setting, turn the heat up to 400 and move them to the highest rack for 3-5 minutes.

Remove from the oven and serve. Yields 6-8 servings.