1 cup sliced strawberries (fresh or frozen) 1/4 cup lentils 1/2 cup plain Greek yogurt 1 Tbsp shelled pumpkin seeds,,roasted, unsalted 1 Tbsp slivered almonds 1 Tsp Hemp Hearts
Per serving: 320 calories, 11 g total fat, 1 grams saturated fat, 33 g carbohydrate, 7 g fibre, 23 g protein, 20% Daily Value for calcium, 45% Daily Value for iron, 150% Daily Value for vitamin C.
Quinoa Greek Salad
This hearty Greek inspired quinoa salad makes a satisfying lunch on a bed of greens. Enjoy it right after preparing - slightly warm. It also tastes great chilled and will keep for 4 days in the fridge! This versatile salad is easily customizable - switch out the lentils for your favourite legume. If you love the zing of green onion - add more than one! Be creative and experiment!
1 cup Quinoa, cooked 1/4 olive oil 1/4 red wine vinegar 1 green onion, thinly sliced 1 cup lentils, drained and rinsed 1 cup grape or cherry tomatoes, halved 1 cup cucumber, diced 1 cup sliced black olives 1/2 cup slivered almonds 1 cup crumbled light Feta cheese 1/2 cup fresh basil, torn 7 cups baby spinach
Cook the quinoa according to package directions and allow it to cool slightly. While the quinoa is still warm add the olive oil and red wine vinegar. Mix the green onion, lentils, cherry tomatoes, cucumbers, black olives, almonds, and feta to the quinoa. Just before serving add the basil and mix. Place 1 cup of the salad mixture over 1 cup of baby spinach (or other leafy greens) Makes 7 servings.
1 cup quinoa salad + 1 cup baby spinach: 260 calories, 19 g total fat, 5 grams saturated fat, 15 g carbohydrate, 9 g protein, 4 g fibre, 18% Daily Value of calcium.
Lettuce Dragon Boats with Lentils and Tofu
Makes about 5 servings Prep + cook time: 20 minutes
Ingredients 350 g (1 block) extra firm tofu, grated 1 tsp each garlic and ginger root, minced (fresh or jarred) ¼ tsp crushed red pepper flakes (or to taste) ¼ cup hoisin sauce
1 red pepper, diced 1 yellow pepper, diced ½ cup carrots, thinly sliced 1 cup red cabbage, thinly sliced 3 green onions, sliced 1 Tbsp canola oil
1 can (540 ml) lentils, drained and rinsed ¼ cup fried Chinese noodles (optional) ½ cup peanut or cashew pieces (optional) Whole romaine lettuce leaves, washed and dried (or any lettuce that would make a good boat or cup)
Mix together grated tofu, garlic, ginger, hot pepper flakes, and hoisin sauce. Let marinate a few hours in the refrigerator if you have the time.
In a non-stick pan add canola oil. Stir fry peppers for about 3 minutes. Add carrots and cabbage, stir fry another 2 minutes. Add green onion, stir fry 1 minute. Transfer vegetable to a large heat-proof dish.
Add drained lentils to vegetable mixture.
Stir fry marinated tofu for about 5 minutes, then add to bowl of vegetable-lentil mixture.
Add Chinese noodles and nuts. Mix and serve with lettuce
The recipe can be prepared ahead of time and heated just before serving. It also freezes well!
Variation Ground chicken, turkey or pork can be used instead of grated tofu. Just brown the meat first then add the garlic, ginger, hot pepper flakes and hoisin sauce.
Nutrition information per serving: 400 calories | 18 g total fat (3 g saturated fat) | 40 g carbohydrates | 10 g fibre | 440 mg sodium Excellent source of protein, fibre, and calcium!
A quick and easy way to swap out regular pizza crust for a thick and satisfying eggplant slice. The eggplant slice is sturdy enough to hold up to loads of toppings! Make extras for leftovers!
Fresh Eggplant Pizza toppings of your choice (tomato sauce, cheese, peppers, mushrooms, torn basil, chopped spinach, artichoke hearts, grilled chicken, salami)
Slice the eggplant in 3/4" slices and brush with olive oil. Grill or broil the eggplant slices until just softened. Top each eggplant slice with toppings of your choice. Bake eggplant pizzas for about 5 minutes at 425 F. Enjoy!!!
Tikka Masala Chickpeas A super-simple vegetarian recipe using staple ingredients. This works well for a quick dinner, to make ahead or to have as leftovers.
Prep time: about 10 minutes Cook time: 20 minutes Total time: 30 minutes
Ingredients 1 Tbsp canola oil 1 onion, chopped 2 Yukon gold potatoes (scrubbed and unpeeled), chopped in small cubes 1 jar (375 ml) Tikka Masala sauce (I like KFI brand) 1 can (540 ml) chickpeas, no salt added, drained and rinsed 2 cups frozen green peas
Garnish Plain yogurt (Greek, 0% MF) and chopped fresh cilantro or parsley
In a good size pot, heat the canola oil and saute the onion until it is softened.
Add the cubed potatoes to the onions and continue to saute for about 5 minutes.
Add the Tikka Masala sauce, stir, cover and cook on low heat until the potatoes are fork tender (about 15 minutes). Add some water if the mixture needs to be thinned out.
Add the chickpeas and green peas and bring the mixture to a simmer.
Garnish with a dollop of yogurt and chopped parsley or cilantro
Recipe Notes Other vegetables would work well in this. Next time I make this I’ll try adding roasted cauliflower and/or julienned spinach leaves added at the same time as the chickpeas are added.
Nutrition Information per serving (about 1 cup) calories 470 | total fat 13 g | sat fat 4 g | carbs 69 g | fibre 12 g | protein 20 g calcium 12% | iron 42%