Umbrian Lentil Salad

Hi there!

It’s been awhile since I posted something, but I was feeling inspired by another lentil salad I made today.  I say another because my last post was basically the same recipe, only this one uses a different type of lentil and mixed micro greens instead of romaine. It’s so tasty and simple, I got up this morning and was able to make this salad in 30 minutes before I had to get ready for the day. And it should allow me enough leftovers for the next 2-3 days. So that being said, I highly recommend this recipe to anyone looking for something easy, healthy, and quick to prepare.

Ingredients

For the lentils:

-1 cup lentils

-3 cups water

-1 pinch sea salt

-1 bay leaf

For the Veggies:

-1/2 red onion, small diced

-1 carrot, small diced

-salt, pepper

-2 tablespoons extra virgin olive oil

-optional: chopped parsley and basil

For the Salad:

-extra virgin olive oil

-micro greens, or your favorite greens

-feta cheese

-avocado, sliced

Instructions

  1. Search lentils for any small rocks and remove. Add lentils to a medium pot with the water, a pinch of salt and a bay leaf.  Bring to a rapid boil, then turn the heat to simmer and cook covered with a lid for 25 minutes. *Note: add more water to the pot throughout the cooking process if you notice the lentils have absorbed most of the water.
  2. Once the lentils have cooked for about 15 minutes, add olive oil to a heated pan.  When the oil is hot, add the carrots and onions and sprinkle with salt and pepper.  Cook about 5 minutes or until soft.  Add the chopped herbs and mix in.
  3. When the lentils are done, strain them if there’s excess water.  Remove and discard the bay leaf. Add the cooked vegetables to the pot of lentils and mix together. Allow the lentils to cool, then pour over a bowl of greens, drizzle with olive oil, add feta, avocado and sprinkle with salt and pepper to taste.  Enjoy!

 

 

 

 

Veggie Coconut Curry

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I crave coconut curry all the time and luckily for me, I have a restaurant just down the street that can satisfy my craving.  But that was before I realized how easy coconut curry is to make.  I pretty much thought about all the vegetables that would taste good smothered in coconut milk (so like, everything) and added in rice to make one of my favorite meals. The other exciting news?  Follow this recipe and enjoy leftovers for days.

Ingredients

-1 small cauliflower, chopped into bite-size pieces (or use 1/2 a large cauliflower)

-1 German butterball potato, cut into small pieces

-1/2 green bell pepper, chopped into small pieces

-1/2 red bell pepper, chopped into small pieces

-1 carrot, chopped into 1/4 inch slices

-1/2 onion, diced

-4 cloves garlic, minced

-1 tablespoon ginger, minced

-1 tablespoons coconut oil

-1 tablespoon coconut sugar (optional)

-1 can coconut milk (full-fat)

-2 tablespoons Thai red curry paste (found in a can in ethnic/Thai section at store)

-1 tablespoon tamari

-1 tablespoon rice vinegar

-optional: cilantro or basil for garnish

 

Instructions

1. Make a pot of jasmine rice.

2. Heat a large pan over medium-high heat.  Add coconut oil.  When the oil is hot, add potato, salt, and pepper and cook for five minutes.  Add about 1/4 cup water and place a lid on the pan to steam.  Add more oil if necessary. When the water has evaporated, add more water and allow to steam.  Add cauliflower. Continue to add water and steam until potatoes are slightly tender.

3. Add carrots to the pan and add more salt and pepper. Add more oil if necessary.  Cook for about 3-5 minutes until slightly softened and add the peppers, onions, garlic, and ginger. Add more salt and pepper.  Cook for about 5 minutes or until you can pierce the peppers with a fork.

4. Add the red Thai curry paste to the pan and mix it in with the vegetables. Cook for another 2 minutes.  Pour in the coconut milk, 1/2 cup water, and sprinkle coconut sugar. Stir to combine over medium heat.  Maintain a gentle simmer (reducing heat if need be) and cook long enough until everything is tender to your liking, about 5-10 minutes.

4. Remove from heat and stir in tamari and rice vinegar.  Serve over rice and add fresh herbs for garnish.

 

Exotic Tagine with Spices Recipe

This recipe is for those nights when you want to eat something satisfying and healthy, but have too much on your plate to put too much thought into a meal. Although it’s not a traditional African tagine recipe, it shares some of the elements of one and holds up great as leftovers for a few days. You can go totally meatless with this dish and add extra vegetables, but I’ve made it with ground turkey on one occasion and with ground pork on another and liked both these too. I recommend any of these options. Flavoring is the name of the game with this dish, so make sure your spice cabinet is well-stocked. I tend to eyeball with most spices, and I welcome you to do the same.f167d4cb-14f2-4838-8be7-3dd3da36899e.jpg

Ingredients (serves 2 people)

-1 lb. ground turkey or pork

-1 yellow onion, chopped

-4 cloves garlic, chopped

-1 tablespoon of each of the following spices: garlic powder, onion powder, ground turmeric, paprika, ground ginger, cinnamon, ground coriander, cayenne, salt, and ground pepper.

-1 can chickpeas, drained and rinsed

-1 cup uncooked jasmine rice or cous cous

-1 1/2 cups water or broth

-optional: raisins or golden raisins

Instructions

1- Set oven to 400 degrees F. On the stovetop, heat a large, ovenproof skillet over medium-high heat. Once hot, add about 2 tablespoons oil to the pan. Next, add the onion, the fresh garlic, and meat to the skillet. Add all of the spices to the pan, mix in with the meat and onions, and cook until the meat is browned.

2- Add the uncooked rice, chickpeas, and water/broth to the skillet. Add a little more salt, mix together, then place in the oven covered for 40 minutes.

3- That’s it, food is ready! BE CAREFUL after removing the skillet from the oven. It’ll be HOT and I totally burned myself!

Enjoy your meal 🙂

All Hail Kale

kale-heartProbably five years ago or so, I don’t believe I had ever heard of kale.  It seems like the green, leafy vegetable blew up to celebrity status overnight, suddenly becoming the most talked about superfood.  This vegetable has become one of my personal favorites and with any vegetable, if you know how to prepare it right, it can be delicious.

Buying vegetables, whether it’s kale or other green vegetables like cabbage, broccoli, spinach, etc, is cost effective and leaves less of a carbon footprint.  While animal agriculture has many implications like land degradation and reduction of biodiversity, vegetables have a very low environmental impact and be grown in most climates.

Kale, because of it’s high nutrient value, is a good option to replace our society’s high meat consumption.  I’m not saying cut meat out entirely, but I think people can certainly add in more vegetables to crowd out large portions of meat.  Everybody’s body is different, but vegetables are an important part of our diet, and lots of us don’t get the correct amount of vegetable servings in our diet.  Here are some reasons kale is one of my favorite vegetables:skinny-bitch3

Anti- Inflammatory

Dark leafy greens are an important source in reducing inflammation in the body.  Vitamin A, selenium, and beta-cryptoxanthin are some of the few anti-inflammatory agents found in vegetables.

Fiber

Our ancestors had way more fiber in their diets than we do today.  Fruits and vegetables are a fantastic source of fiber, especially kale, broccoli, carrots, asparagus, Brussels sprouts, and avocado.  Fiber maintains bowel regularity and prevents the risk of health problems.

Iron 

Some people believe that it’s difficult to get healthy amounts of iron in our diet if a person doesn’t eat meat.  This simply isn’t true.  In actuality, some vegetables contain higher levels of iron than animals foods, especially vegetables like Swiss chard, soybeans, lentils, spinach, and turnip greens.

Calcium

Milk is believed by many to be the greatest source of calcium, however, vegetables have high calcium amounts that’ll keep our bodies strong.  That being said, don’t rely solely on vegetables as a source of calcium, because it’s harder for our bodies to absorb calcium from vegetables.  Kale, collards, cabbage, arugula, and bok choy are some examples of vegetables containing lots of calcium.

Healthy Fats

As I’ve written about before, getting healthy fats in our diet is very important, and there is a distinction between good and bad fat.  Omega fatty acids are necessary to our diet.  Lots of people take fish oil capsules, but kale actually contains both omega-3 fatty acids and omega-6 fatty acids.