This simple lentil and rice salad is loaded with protein and fiber and is a great way to use up leftovers. You can also make this ahead and refrigerate so you always have a healthy meal on hand. It is dressed with a simple mix of sherry vinegar, Dijon mustard and paprika which gives a wonderful light flavor to this salad.
In just a few minutes you can have a healthy and delicious meal!
2 tablespoons extra-virgin olive oil
2 tablespoons sherry vinegar or red-wine vinegar
1 tablespoon finely chopped shallot
1 tablespoon Dijon mustard
½ teaspoon paprika, preferably smoked
¼ teaspoon salt
¼ teaspoon freshly ground pepper
2 cups cooked brown rice
1 15-ounce can lentils, rinsed, or 1⅓ cups cooked lentils
1 carrot, diced
2 tablespoons chopped fresh parsley
Whisk oil, vinegar, shallot, mustard, paprika, salt and pepper in a large bowl. Add rice, lentils, carrot and parsley; stir to combine.
We all know by now that junk food is bad for us and that we should avoid having sugar in our diets. But what about the foods that are advertised as “healthier” options?
Store bought cereal and granola are some of the most common foods that people think are healthy but when you look closer at ingredients, you will find that they are loaded with sugars and preservatives. What’s worse is they will make claims about being gluten free or whole grain so you are tricked into thinking you are making a wise purchase but you end up eating the same amount of sugar that’s in a doughnut!
So what do you do? Make your own cereal of course! I make this all the time. It’s easy, tastes great and you can make it in big batches so you always have a healthy breakfast or snack ready to go. Plus it’s easily adaptable to suit your tastes. Change up the dried fruit or nuts for a totally different taste! FYI- just make sure the dried fruit you purchase is free of added sugars and preservatives.
2 1/3 cup old fashioned gluten-free oats
1/3 cup sliced almonds, toasted
1/2 cup hemp seeds
1/2 cup unsweetened shredded coconut, toasted
1 cup unsweetened raisins
1 teaspoon ground cinnamon
Toast the almonds in a skillet over medium heat for about 5 minutes, shaking once or twice to ensure even toasting. In the same skillet, toast the coconut for about 1 or 2 minutes, watching closely and stirring so that it doesn’t burn; remove from the skillet.
Add all the ingredients to a large bowl and mix. Store in an airtight container in a cool, dry place, and the granola will keep for up to 1 month. Makes 10, 1/2-cup servings.
Serve room temperature with dairy free yogurt, or by combining 1/2 cup of granola with 1/2 cup of unsweetened almond milk, coconut milk, hemp milk or water, and simmer in a pan for a few minutes or until the oats are softened.
Who doesn’t love taco Tuesday? This version of a taco salad has fresh flavors and a healthy nutritional profile. It’s gluten free and high in fiber and is quick and easy to make. You can control the heat level by varying the type of salsa you use. Baked corn tortilla chips and a few squeezes of fresh lime juice will take it up a notch. Give this one a try!
½ cup prepared salsa
½ teaspoon olive oil
1 small onion, chopped
2 cloves garlic, minced
8 ounces lean ground turkey
1 large plum tomato, diced
½ cup canned kidney beans, rinsed
1 teaspoon ground cumin
1 teaspoon chili powder
⅛ teaspoon salt, or to taste
2 tablespoons chopped fresh cilantro
4 cups shredded romaine lettuce
¼ cup shredded sharp Cheddar cheese (optional)
Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, 1 to 2 minutes. Add turkey and cook, stirring often, until cooked through, 3 to 5 minutes.
Add tomato, beans, cumin, chili powder and salt; cook, stirring, until the tomato begins to break down, about 2 minutes. Remove from the heat, stir in cilantro and 2 tablespoons of the salsa.
Add lettuce to the remaining salsa mixture and toss to coat. Divide the lettuce between 2 plates, top with the cooked meat and sprinkle with cheese.
Tips: Refrigerate leftover beans for up to 3 days. Toss with a green salad or into soup for extra protein; mash with garlic powder and chopped fresh herbs for a quick dip.
Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
1 can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
2 cans water-packed chunk light tuna, drained and flaked
1 large red bell pepper, finely diced
½ cup finely chopped red onion
½ cup chopped fresh parsley, divided
4 teaspoons capers, rinsed
1½ teaspoons finely chopped fresh rosemary
½ cup lemon juice, divided
4 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
¼ teaspoon salt
8 cups mixed salad greens
Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, ¼ cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining ¼ cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin tuna, has less mercury than canned white albacore tuna.
Looking for a simple way to pack in some extra vitamins and fiber while giving your digestive system a little love? This soup has a spin on za’atar, a Middle Eastern spice blend, that is usually made with thyme, sumac and sesame seeds.
Zucchini, Lemon Thyme Soup
2 tablespoons extra-virgin olive oil
3 or 4 medium zucchini, cut into cubes
1 teaspoon fresh thyme leaves, finely chopped
Zest of ½ lemon
1¼ cups hot chicken or vegetable stock
1 tablespoon pumpkin seeds
1. Heat the olive oil in a saucepan. Add the zucchini and sauté for 3 minutes. Stir in the thyme and half the lemon zest. Add the hot stock, bring to a boil, then reduce the heat to maintain a simmer and cook gently until the zucchini is tender but not too soft.
2. In the meantime, heat a skillet and toast the pumpkin seeds with the remainder of the lemon zest until they just begin to pop a little—keep shaking the pan to prevent them from burning.
3. Remove the zucchini from the heat and let cool, then transfer half to a food processor with as much stock from the pan as necessary to achieve the desired consistency (you may prefer a smoother or chunkier soup).
4. Divide the remaining zucchini between two bowls. Ladle the blended soup on the zucchini and sprinkle with the toasted pumpkin seeds.
That’s it! I think you’ll enjoy this light and refreshing soup, perfect for summer!