Green Lentil Salad

Who doesn’t like an easy, mindless recipe?  That’s what this lentil salad recipe basically is, plus, it makes great leftovers, is super healthy and tastes delicious!  I think it’s perfect for this season when the weather is warmer since our bodies are looking to be nourished with more cooling foods.

It’s best to prepare your lentils within a couple months of buying them as it’ll make cooking them simpler.  Know that it is best not to add salt or any acidic ingredients to the lentils until the last 10-15 minutes of cooking, as this will result in crunchy lentils even though they’re cooked.  Also, there are different types of lentils, therefore, different cooking methods required, so this recipe specifically calls for green lentils.

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Ingredients

-1 cup green lentils

-2 cups chicken broth (or water)

-1/2 yellow onion, chopped

-2 cloves garlic, finely chopped

-1 bay leaf

-1/2 cup crumbled feta cheese

-1 avocado, cubed

-2 cups romaine lettuce, chopped

-1 tablespoon pesto

-1/2 lemon

-1/2 cup extra virgin olive oil + 1 tablespoon

-Splash of red wine vinegar

-salt and pepper

 

Instructions

  1. Rinse lentils in a mesh strainer making sure to check for pebbles (remove pebbles if you find them).  Heat a medium pot over medium heat. Add a tablespoon of olive oil to the pot.  Once hot, add the onion, garlic, salt, and pepper.  Cook for 30 seconds or until softened and aromatic.
  2. Add the lentils and bay leaf to the pot with broth or water.  Turn heat up to medium-high.  Once at a gentle boil, turn heat down and simmer for 45 minutes. Add salt to the pot the last 10 minutes of cooking.  Remove from the heat and keep covered for at least 10 minutes so lentils can soak up the rest of the water.
  3. While the lentils finish cooking, make the dressing by mixing together olive oil, red wine vinegar, lemon juice, salt, and pepper in a small cup or bowl.
  4. To a large bowl, add the chopped lettuce, lentils, feta, avocado, pesto, and the dressing.  Option to serve with a side of toasted pita bread.  Enjoy!

5 Cooking Tips For the Novice Chef

I am a self-proclaimed, self-taught chef. Six years ago there were about three things I could do in the kitchen: pour myself cereal, cook instant mac and cheese, and make a salad. It really wasn’t until I started dating my boyfriend back in college that I decided I needed to add some dishes to my repertoire. It all started one summer, the summer I fell in love, that I started whipping up pesto pasta with spicy sausages. Literally I made this about 10 times in just a couple weeks, eagerly trying to perfect this relatively simple dish. When Ed and I look back at that summer we refer to it as the summer of pesto pasta. I overdid it, but I wanted to teach myself to cook and to cook well.

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Now I can cook other stuff!

For the novice, or possibly even the more experienced chef, I’d like to share some tips I picked up along the last six years that have advanced my cooking and overall attitude towards being in the kitchen. Just remember, cooking takes time and lots of patience, so don’t be afraid to make mistakes. I’ve certainly messed up my fair share of dishes, but those mistakes were valuable in helping me improve.

1- Know when to salt. Depending on what you’re preparing there is a proper time to salt. For pasta, rice, and meat, salt before cooking to boost flavor. Aka, for the pasta and rice, toss in salt before bringing the water to a boil. Mushrooms and beans should take salt at the end of the cooking process. For onions, it is a matter of preference. If you enjoy your onions browned and caramelized, add salt at the end of cooking. Conversely, if you like your onions soft and translucent, add salt earlier on (Source: Organic Authority).

2- Use the healthiest pans out there. I grew up using teflon pans because they were so easy to clean, however, I’ve since learned that teflon is some of the worst cookware out there. It releases toxic chemicals into the food and air when you cook, especially if you scratch it, so why not avoid that and use better pots and pans?  Avoid teflon, aluminum and copper, and use cast iron, stainless steel, or enamel. I am a huge advocate of cast iron. Not only does it add iron to your diet when you cook with it and heat food faster, but I also personally think it makes food taste exceptionally good. Especially fried eggs (I love eggs!). The best fried eggs can be made in cast iron by frying it with a little oil, then steaming it by adding a tiny bit of water and covering it with a lid for a couple minutes. You’re welcome.

13.25 Inch Cast Iron Skillet

I like cast iron cookware by Lodge

3- Use a variety of cooking methods. Steam, sauté, sear, boil, roast, bake, raw… there are so many ways to enjoy your food. Switch up the way you prepare your meals, because cooking tends to reduce the vitamin content of the food, since some vitamins are sensitive to heat, water and air.Try eating your vegetables raw, especially in the hot, summer months.

4- Use your microwave minimally. Of course using a microwave is convenient, but using a microwave isn’t the healthiest. Not only does the radiation from microwaving change the molecules in our food and substantially reduce the nutrients, it can also release toxins if using plastic to reheat your food. It’s actually been found that cooking vegetables in a microwave reduces the number of nutrients by 97% (source: Natural News). I know, I can be lazy too, but try reheating your meals at a low temperature in the oven or on the stove top, or at least use glass containers or microwave-safe dishes if you need to microwave.

jennifer lawrence fire american hustle microwave

5- Prep all your food when you get home from grocery shopping. This sounds like a pain, but it actually will save you time and effort during the week. I like to salt and pepper my meat before I put it away in the fridge or freezer, wash and chop all my fruits and veggies, and maybe make a pot of whole grains to last me a few days. This way I can reach in the fridge and grab pre-made or pre-prepped items without having to always pull out the cutting board. This also saves on clean up time!lemons

 

Have additional tips for the novice chef?  I’d love to hear them! Want more tips and health info? Subscribe to my newsletters!

Three Healthy Meals and One Dessert To Impress Your Guests This Holiday

It’s important to eat with the seasons, and with the cold winter months rolling in, it’s time to start eating warmer, more grounding foods. Below are four simple holiday recipes (also budget-friendly!) that should keep meal prep and cook times to a minimum so that you can fully enjoy your holiday season with friends and family. These dishes could either be served together as one delicious four course meal, or perhaps separately before the big Thanksgiving or holiday meal. I would serve the salad first, then serve the soup and vegetable galette together. Obviously save the dessert for last… or don’t!

Winter Salad

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-1 bag fresh spinach

-1 container of pomegranate arils

-1-2 handfuls of dried cranberries

-chopped pecans

-1 pear, diced

-feta cheese

-balsamic

1. Wash the spinach, pat dry and put into large salad bowl.

2. Add the pomegranate arils, cranberries, chopped nuts, pear and feta cheese. I like to add the juice from the pomegranate container.

3. Personally I find that the salad doesn’t need much dressing if you add juice from the pomegranate arils, but balsamic would be a good choice too. Serve and enjoy!

original recipe: autumn chopped salad

Roasted Carrot Soup

-6 organic carrots
-1 potato
-1 yellow onion
-4 cloves garlic
-chicken stock (I used veggie stock or you can just use water. You can also add a bullion cube or Italian seasoning for flavor)
-extra virgin olive oil
-salt and pepper
   1. Heat oven to 425 F. Peel the carrots and cut them into bite-size chunks. Cut the potato and onion into smaller chunks. Place the carrots, potato, onion and garlic in a baking dish with olive oil, Italian seasoning, salt and pepper and roast for 10-15 minutes, until it starts to smell delicious.
    2. Remove dish and place the roasted veggies in a pot. Fill the pot with the chicken stock until it just covers the vegetables. Throw in a bullion cube if desired. Bring to a boil then reduce temperature to a simmer and cover with a lid for an hour.
    3. Place contents of pot in a blender and blend until it’s a smooth soup. Enjoy!
Vegetable Galette
(serves 2, or serves 4 as appetizer)
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-1 puff pastry sheet, thawed
-2 small, yellow squash cut into thin circles
-3 tablespoons pesto
-1/3 cup ricotta cheese
-extra virgin olive oil
-salt and pepper
-flour or whole wheat flour (could also use a GF flour, like coconut flour)
   1. Preheat oven to 400 degrees F.
   2. Sprinkle some flour on the counter or on a cutting board. Lay puff pastry sheet out on top of the flour. Use a rolling pin to spread the sheet out a bit.
   3. Spread ricotta over the puff pastry sheet. Then the pesto.
   4. Lay the thinly cut squash circles on top of the ricotta and pesto. Fold up the sides of the puff pastry.
   5. Drizzle with olive oil. Salt and pepper the squash.
   6. Put in the oven for 15-20 minutes. Serve and enjoy!
original recipe: The Forest Feast, by Erin Gleeson
And finally, for dessert…
Black Bean Brownies
(boyfriend approved!)
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-1 15oz. can beans, drained, rinsed well and patted dry
-2 large eggs
-3 tablespoons coconut oil
-3/4 cups cacao powder
-1/4 teaspoon sea salt
-1 teaspoon vanilla extract
-1/2 cup raw sugar
-1 1/2 teaspoons baking power
-optional: chocolate chips or crushed nuts
   1. Preheat oven to 350 degrees F.
   2. Lightly grease a baking dish (8×8 works)
   3. Add beans to a food processor and puree. Then add the remaining ingredients, except the optional chocolate chips and nuts.
   4. If the batter seems too thick, then add a little water and pulse again. The batter should not be too runny.
   5. Distribute the batter into the greased dish and add optional chocolate chips and nuts.
   6. Bake for 20-25 minutes. Remove from oven and let cool for about 10 minutes. Your brownies are ready to serve!  I poured a little unsweetened almond milk over mine to give them a little moisture. Enjoy!
original recipe: black bean brownies