 This super fast and easy recipe is absolutely delicious. It makes 4 servings and freezes really well making it a super fast healthy meal on the go. Chickpeas add a great texture and boost the protein content. Serve this over brown rice to really make a meal.
Ingredients
 This recipe is absolutely fabulous. The combination of lentils and walnuts gives the texture of meat and fennel seeds are a revelation for giving you that true Italian flavour. I have adapted this recipe from www.fragrantvanilla.com. To make this recipe oil-free, simply sauté the onions and garlic in water and eliminate it from the sauce. Choose salt free organic tomato products if possible.
Meatballs (makes 24 balls)
Directions
 The original recipe from La Dolce Vegan suggested this as a cold noodle salad but both my husband and I love it as a hot casserole. Rice noodles can be either a soggy mess or undercooked to the point of having a crunch. Making them in this method ensures that they come out just right. Ingredients: · ½ a package of broad rice noodles (enough for 2 large servings) · 2 shallots, chopped finely · 2 cloves garlic, chopped finely or minced · 1 Tbs. dark sesame oil · 2 Tbs. red curry paste · 2 Tbs. tamari · ½ tsp. turmeric · 1 tsp. sea salt · 1 can organic coconut milk · ½ cup fresh basil, roughly chopped (or about 1 Tbs. dried + ½ cup roughly chopped spinach for color) · 1 large tomato, chopped Method: 1. Put dry noodles in a big bowl or big Pyrex cake pan. Cover with boiling water and let sit for 30 minutes. Drain and transfer to a lightly oiled casserole dish. 2. While noodles are soaking, in a large pan sauté the shallots and garlic in the sesame oil until the shallots are translucent. 3. Add the curry paste, tamari, turmeric, sea salt and coconut milk to the pan and simmer on medium for about 8 minutes. 4. Remove from the heat and add the tomatoes and basil and mix through and set aside until noodles are ready. 5. Add the sauce to the noodles and toss to mix. 6. As a noodle salad, chill well before serving. As a casserole, bake at 350 for 20-30 minutes or until heated thoroughly. 7. Makes 2 large servings or 4 side servings. Go here to print the recipe: recipe_thai_coconut_curry_noodle_salad.docx  You can make this recipe two ways. I use A Taste of Thai Rice Noodles. You can buy them at most supermarkets. For this recipe I use ½ a package. The two ways are: as a salad, of course, or as a casserole. The sauce is absolutely delicious. My husband, who doesn’t like ginger or cilantro, loves this recipe. He adds cooked chicken or shrimp to his serving.
Ingredients: · Dry rice noodles or noodles of your choice (enough for 2 people) Dressing: · 6 Tbs. peanut butter · 4 Tbs. filtered water · 3 Tbs. rice wine vinegar · 3 Tbs. tamari or Braggs soy sauce · 1 Tbs. sesame oil · ½ tsp. red pepper flakes · 2 inches fresh ginger, finely chopped Salad: · 1 coloured bell pepper, finely chopped · 3 cups sui choy (Napa cabbage) or regular green cabbage, finely chopped · ½ cup fresh cilantro, finely chopped · ½ cup raw peanuts, roughly chopped Method: 1. Place the rice noodles in a Pyrex cake pan. Pour boiling water over the noodles and let them sit for 25-30 minutes. Periodically, use a fork to separate the noodles. 2. In a blender, Nutri-bullet or mini food processor, put all the dressing ingredients and process until smooth. 3. When noodles are done, rinse under cold water and drain. Transfer to a large salad bowl or casserole dish. 4. Add the dressing, bell pepper, sui choy and cilantro and toss until mixed. 5. Top with the raw peanuts. 6. Store in the refrigerator at least one hour until flavors are blended (or) bake for 30 minutes at 350 degrees. Go here to print this recipe: recipe_spicy_peanut_and_noodle_salad.pdf  I have altered the method with this recipe from the book Staying Alive! Cookbook for Cancer Free Living. This loaf is absolutely delicious and was a big hit at Christmas. It would also serve well for Easter dinner and family Sunday dinners. Makes 6-10 servings
Ingredients: · ¾ cup brown lentils · 3 cups of water for boiling · 2 Tbs. apple cider vinegar · 1 Tbs. sesame or olive oil (or for oil free use a little water for ‘frying’) · 1 cup finely minced onion · 5 large garlic cloves, minced · ½ cup walnuts, finely ground · 1 tsp. sea salt · 2 cups fresh spinach, finely sliced · 1 tsp. Dijon mustard · Fresh ground black pepper to taste · ½ cup fine whole wheat bread crumbs Method: 1. Rinse lentils and put in a small pot. Add water, bring to a boil, lower heat to medium low and simmer, covered for 30 minutes until the lentils are mushy and soft. Drain the lentils and transfer to a medium sized mixing bowl, add the vinegar and mash well. 2. While the lentils are cooking, prepare the onions, garlic, walnuts in a mini food processor and finely slice the spinach. 3. Heat the oil (or water) in a non-stick pan over medium heat. Sauté the onions for about five minutes until translucent. Add the garlic, nuts, spinach and seasonings and sauté for another 5-10 minutes until all the vegetables are tender. Preheat oven to 350. 4. Add the vegetable mixture to the mashed lentils and add the bread crumbs. Mix well and spoon into a lightly oiled loaf pan. Press down gently with a spatula. 5. Bake at 350 F for about 40 minutes. Let cool for 5-10 minutes before removing from the loaf pan. Turn out onto a serving plate. 6. Slice and serve with gravy. Go here to print this recipe: recipe_walnut_lentil_loaf.docx  Here’s another recipe from Engine 2. This recipe is light on the required prep but heavy on the nutrition. The lentils, spinach, cashews and whole grains bring an impressive amount of protein and iron, while the marinara gives that iron a boost with Vitamin C, which supports iron absorption in the body. It's a rich cream sauce you can feel really good about cooking and eating! Makes 1 medium serving.
Ingredients: · 1/2 cup pasta (whole grain or gluten free) · ¼ cup premade marinara · 3 Tbs. raw unsalted cashews, preferably soaked overnight if not add equal parts cashews to purified water. · 1 cup fresh or ½ cup frozen spinach · 1 clove garlic, chopped (or) 1 tsp. garlic powder · ½ can lentils or 2/3 cup premade, rinsed · Sea salt and pepper to taste · Optional: red chili flakes to taste · 1 Tbs. nutritional yeast Method: 1. Cook the pasta according to the directions on the package. 2. In a food processor or blender, blend the marinara, cashews (if not presoaked, 3 tablespoons purified water), spinach, and garlic (or garlic powder) until creamy. 3. Heat the lentils and creamy marinara on the stove on low (2 or 3). Stir frequently to prevent burning and sticking. Add sea salt and pepper to taste. 4. Drain and plate the pasta, top with the sauce and the optional nutritional yeast and red chili flakes if using. Go here to print this recipe: recipe_creamy_spinach_and_tomato_beef_sauce_over_pasta.docx  Here’s another altered dish from Engine 2. Green lentils, spinach and caramelized onions come together for a uniquely Spanish spread with a side of crisp whole wheat bread. Makes 1 medium serving.
Ingredients: · A little purified water for ‘frying’ · ¼ onion, sliced lengthwise in thin strips · 1 portobello mushroom, cut into strips · 1 clove garlic, minced or finely diced · 2 cups spinach, chopped · ½ tsp. apple cider vinegar · ½ cup cooked lentils · ½ tsp ground anise · Sea salt and pepper to taste · 2 Tbs. fresh parsley, chopped · 2 slices bread, whole grain or gluten free, toasted (or) 1 whole wheat pita bread Method: 1. Use a nonstick pan or a cast iron pan. Heat to medium low and add a little water. 2. Add the onion strips. Stir frequently, cooking until the onions are golden brown. 3. Add the portobello mushroom strips and garlic and continue cooking until the portobello mushroom is also browned and soft. If things start sticking, add a tiny bit of water and stir, which should deglaze the pan. 4. When the portobello mushroom is soft and a golden brown, add the chopped spinach and apple cider vinegar. Stir and turn down the heat to the lowest setting. 5. Stir in the green lentils, salt, pepper and ground anise seed. 6. Turn the heat off and stir in the chopped parsley. 7. Toast the whole grain bread and serve on the side. Go here to print this recipe: recipe_lentils_and_portobello_with_carmelized_onions_and_anise.docx  Here’s another great recipe from Engine 2. With a generous helping of fresh arugula pesto, this meaty portobello mushroom burger is hearty and refreshing. Makes 1 medium serving.
Ingredients for Pesto: · 1 clove garlic, minced · ½ cup cannellini beans (white kidney beans) · 1 cup arugula · 2 Tbs. mixed nuts of your choice (I like walnuts or pine nuts for pesto.) · 1 tsp. balsamic vinegar · 1 Tbs. water · Sea salt and pepper, to taste Burger: · 1 portobello mushroom, stem and gills removed · ¼ tomato, thick slices · ½ tsp dried basil · 1 whole wheat burger bun Method: 1. In a food processor or blender, mix up the pesto ingredients and set aside. 2. Add a little water to a non-stick pan and heat to medium. Add the portobello mushroom (stem side down) to the pan. Cover and cook for 5 minutes, then flip the portobello mushroom and add the tomato slices to the pan. Sprinkle with the dried basil, and cook uncovered for another 5-10 minutes, or until the portobello mushroom is tender and the tomato is browned. 3. Toast your burger bun, if desired. Spread one side of the bun with the arugula pesto, followed by the tomato slices. Place the portobello mushroom cap on the other side of the bun. Go here to print this recipe: recipe_portobello_mushroom_burger_with_arugula_pesto.docx  Here’s another adapted recipe from Engine 2. Packed with fiber, whole grains and plenty of flare, this is a dish that satisfies and shows how simple healthy eating can be! Makes 1 medium serving.
Ingredients: · ½ cup whole grain or gluten free pasta · A little purified water for ‘frying’ · ¼ onion, diced · 1 clove garlic, finely chopped or minced · ¼ tsp. cumin · ½ tsp. chili powder · ½ tomato, diced · ½ small zucchini, diced · ½ can pinto beans, rinsed or 2/3 cup premade · ¼ cup cilantro leaves, chopped · Sea salt and pepper to taste Method: 1. Cook the pasta as directed on the package. 2. Add a little water to a pot and bring to medium heat. Add the onion and cook for about 5 minutes. 3. Stir the garlic, cumin, and chili powder into the onions. Then, add the veggies and beans, cover the pot, reduce the heat to low, and cook for 5-10 minutes, stirring occasionally. 4. Add the cilantro to the vegetables. Stir until evenly mixed. Serve the vegetables over the whole grain pasta, and add salt and pepper to taste. Go here to print this recipe: recipe_easy_pinto_bean_pasta.docx  Here’s another variation of an Engine 2 recipe. Garlic, green beans, and green lentils, oh my! This meal is jam-packed with vibrantly fresh parsley and green beans, and the garlic adds a tang to the tongue. Green lentils can make any pasta plate more nutritious by loading it with iron, fiber and protein. A complete (and completely satisfying) dish awaits! Makes 1 medium serving.
Ingredients: · ½ cup pasta, whole grain or gluten free · ¼ cup green lentils, rinsed · ¾ cup purified water · 1 clove garlic, minced or diced finely · ¾ cup green beans, cut into bite-sized pieces · ½ red pepper, diced · ¾ cup fresh parsley · Sea salt and pepper to taste Directions: 1. Bring water and green lentils to a boil in a pot with a lid. Once boiling, reduce heat to medium-low, and simmer for 20-30 minutes, or until water is absorbed and green lentils have softened. Add more water if needed. 2. Add the green beans and red pepper to the pot of green lentils 15 minutes into the cooking time. Cover the pot so they get lightly steamed. 3. Cook the whole grain pasta per directions on the box. 4. Add a little water to a small pot or pan and bring up to low heat. Add garlic and fresh parsley just to warm them (2-3 minutes). Do not allow the garlic to brown. 5. Drain the whole grain pasta; plate it and top with green lentils and veggies, and top with the fresh parsley mixture. Add salt and pepper to taste. Go here to print this recipe: recipe_garlic_and_herbed_lentils_over_pasta.docx |
RSS Feed