Best Marinated Lentils

We love to recommend keeping some quick and grab-able protein options in the refrigerator, so that you can have a snack at a moment’s notice, and a quick plant based protein for lunch or dinner! This is a delicious side dish, but more than that, it's great to add to a salad, toss with some roasted vegetables, or spoon into a pita or wrap along with some fresh vegetables!  You can be sure that having these lentils in your fridge, is a secret that will keep your hunger at bay. This marinated lentils recipe is a recipe that will keep you coming back. Make one batch (or a double batch to share with your family), and you will have something tasty that you can serve warm or cold, all week long!

Our photo shows the marinated lentils served over arugula, alongside fresh avocado slices, roasted butternut squash (also excellent to make ahead and keep in refrigerator), grape tomatoes, and boiled eggs - another essential to make ahead and keep in your fridge. We put a light drizzle of olive oil & lemon juice, over this salad, SO YUMMY!

But I digress....lets get back to the star of the salad! The delicious Marinated Lentils...a combination of French & brown lentils are tossed in a tangy mustard vinaigrette along with green onions, parsley, and sun-dried tomatoes. This is another delicious recipe from OH SHE GLOWS EVERYDAY, by Angela Liddon. 

Lentils are a superfood for sure!  Just 100g of cooked lentils contain: 25g of protein, 11 g of fibre, and the following proportion of your daily intake: 45% of folate, 36% of iron, 70% of manganese, 28% of phosphorus, 58% of thiamin, and 127% of Vitamin B6!

Lentils offer many health benefits, including: overall health, digestion, cancer prevention, fights fatigue, healthy pregnancy & more*. 

*Source:  http://www.medicalnewstoday.com/articles/297638.php

 

Ingredients

• 1 cup (250 mL) uncooked French green lentils
• 1/2 cup (125 mL) uncooked green or brown lentils
• 2 tablespoons (30 mL) extra-virgin olive oil
• 2 tablespoons plus 1 1/2 teaspoons (37 mL) red wine vinegar, or to taste
• 1 tablespoon (15 mL) fresh lemon juice
• 1 1/2 teaspoons (7 mL) Dijon mustard
• 1 1/2 teaspoons (7 mL) pure maple syrup
• 1 teaspoon (5 mL) fine sea salt, or to taste
• 1/4 teaspoon (1 mL) freshly ground black pepper
• 1 to 1 1/2 cups (250 to 375 mL) thinly sliced green onions (about 1 medium bunch), dark and light green parts only
• 1/3 cup (75 mL) fresh parsley leaves, minced
• 1/2 cup (125 mL) oil-packed sun-dried tomatoes, drained and finely chopped
• diced jalapeno or chillies, optional

Instructions

1. Pick over the lentils, discarding any debris. Rinse and drain the lentils and put them in a medium saucepan along with 4 cups (1 L) of water. Bring to a boil over medium to high heat, then reduce the heat to medium. Simmer, uncovered, for 20 to 25 minutes, until tender.
2. In a large bowl, whisk together the oil, vinegar, lemon juice, mustard, maple syrup, salt, and pepper. Stir in the green onions, parsley, and tomatoes.
3. Drain the lentils very well. Spoon them into the bowl with the other ingredients (it’s okay if they are still warm) and stir well. Season with additional salt and pepper.
4. Serve immediately, or let cool slightly and then cover and marinate in the fridge for a couple of hours or overnight. Stir well before serving. This dish will keep in an airtight container in the fridge for up to 1 week, or you can freeze it in a freezer-safe zip-top bag with the air pressed out for up to 1 month. After thawing, I recommend adding extra dressing and salt to liven it up again.

Cuisine: VEGAN, GLUTEN-FREE, NUT-FREE, SOY-FREE, GRAIN-FREE, FREEZER-FRIENDLY

Protein Power Rainbow Quinoa Salad

Vegan, Gluten-free, Nut-free, Soy-free, Kid-friendly
Makes 6 cups (1.5 L)

I made this glorious salad two weekends in a row, because it's that good! I'm loving the great simple, healthy recipes in Angela Liddon's latest cookbook, OH SHE GLOWS EVERY DAY. This is hands down, my favourite so far.

Why do we love kale salads? Well, for one, dressed kale salads keep well in the refrigerator for a couple of days, unlike most salads made with more delicate greens. Since they store well, they are a great pack-for-lunch option.

Secondly, kale salads are packed full of nutrients and fiber thanks to the kale and complementary produce. Did you know that just one cup of kale offers over two times the amount of Vitamin A you need in one day?

This makes a great potluck and weekday salad. It's so portable too, and the leftovers are great to enjoy the next day for lunch. Change up the leftovers (and make them go further)  by adding a few sliced boiled eggs,  avocado, poached salmon or chicken breast.

Be sure to finely chop the kale (think shredded) so the greens are delicate and easy to chew. The dressing has a nice bite to it, but if you prefer dressings that are not as tart you can add a bit more maple syrup. Once this salad has been sitting for longer than an hour, I find the flavours tend to mellow quite a bit. If you are bringing this salad to an event, you can bring the dressing separately and mix it just before serving. 

If serving children who sometimes find it difficult to chew kale, you can swap out some of the kale for an equal amount of an easier-to-chew green, such as finely chopped spinach.

If you have leftovers, you can reawaken the flavours by adding a splash of red wine vinegar, lemon juice and/or lemon zest along with a splash of olive oil.

FOR THE SALAD

1 cup (250 ml) uncooked rainbow or regular quinoa, or 3 cups cooked quinoa  
(I've also used freekeh*)   -cooked according to package directions
1 (14oz/398 ml) can chickpeas, drained and rinsed
3 cups (750 ml) packed stemmed lacinato kale, finely chopped
1 1/2 cups (375 ml) shredded carrots (it's convenient to buy already shredded)
1/2 cup (125 ml) chopped green onion
1/2 cup (125 ml) fresh parsley leaves, finely chopped
1/4 cup (60 ml) oil-packed sun-dried tomatoes, drained and finely chopped

* Freekeh has about four times as much fiber as most other grains and a low glycemic index, meaning it won’t spike your blood sugar. 

FOR THE RED WINE VINAIGRETTE

1/4 (60 ml) cup red wine vinegar
2 tsp (10 ml) dijon mustard
1 large clove garlic, minced
1/4 cup (60 ml) extra-virgin olive oil
1/2 tsp (2.5 ml) fine sea salt
freshly ground black pepper - to taste
1 tsp (5 ml) pure maple syrup, or to taste
Zest of 1 medium lemon (about 1 tbsp/15 ml)

FOR THE GARNISH

Fine sea salt and freshly ground black pepper
1/4 cup plus 2 tbsp (90 ml) toasted pumpkin seeds (pepitas)
1 tbsp (15 ml) hemp hearts

MAKING THE SALAD
Prepare quinoa or freekeh according to package directions. Meanwhile, place the chickpeas in an extra large bowl. Add the kale, carrots, green onion, parsley and sundried tomatoes. 

MAKING THE VINAIGRETTE
In a smaller bowl, whisk together the vinegar, dijon mustard, and garlic. While whisking, slowly stream in the oil. Whisk in the salt, pepper, maple syrup, and lemon zest, adjust to taste if desired. 

Add the cooked quinoa or freekeh to the bowl along with the veggies. Pour on all the dressing and toss well to combine. Season generously with salt and pepper. Sprinkle with the seeds and serve. Store any leftovers in the fridge for 3-5 days. 

TIPS...
1. To toast the pumpkin seeds, preheat the oven to 300 F (150 C). Spread the seeds on a small baking sheet and toast in the oven for 9-12 minutes until the seeds start to puff up slightly and are lightly golden in some places.

2. If you need to serve a large crowd, this recipe doubles beautifully! 

Gluten Free Seed Crackers

These healthy crackers are SO satisfying and delicious. You & your family will love them! You can serve them alone for a crunchy snack or serve them with hummus, sliced avocado or salsa as well as your  favorite cheese and you’ve got yourself a fiber-packed nibble that’s filled with healthy fats, protein and lots of nutrients.

Say good-bye to those white flour gluten-free crackers that you see on the store shelves in the food store. They won’t do anything but turn to sugar in your body! I don’t care that they are only a few calories…they are void of nutrients and they are similar to sawdust in your body- they do nothing for you nutritionally. They’re inflammatory and they’ll turn to sugar when they are digested because they are made mainly from white flour.

So, why are these crackers a better option?

Because these homemade crackers are loaded with healthy fats, protein and nutrients in each bite –  they will stabilize your blood sugar and will NOT turn to sugar in your body.

So, toss those processed, packaged crackers, invest in some raw seeds & psyllium husks and put your health first. I found that buying the seeds in bulk was the least expensive option. Yes, they are more expensive than buying a box of white floured-air (aka saw dust crackers) but they will support your body in your detox efforts, as well as giving you protein, fiber and healthy fats to fuel your body anytime of the day! 

Gluten Free SEED Crackers

1 cup sunflower seeds
½ c flax seeds (I used flax seed meal/ground flax seeds because that's what I had)
½ c sesame seeds
½ c pumpkin seeds
3 tbsp psyllium husks*
2 c water
1 tsp sea salt
1 tsp garlic powder (I used Epicure Dehydrated Roasted Garlic)

Heat oven to 320 F. Combine all dry ingredients in bowl and stir. Add water and stir in. Let sit 10 minutes…mixture will thicken.
Line baking tray with parchment and spread half mixture onto middle and smooth with a spoon, making sure there are no holes. Place another sheet of parchment on top and then use a rolling pin to flatten mixture until it almost fills the area but not to the edge. Repeat with other half of mixture.
Cook about 1 ¼ hours, rotating and turning the sheets every 15 minutes. It should be very crisp. Let it cool and break up into pieces. I used a pizza wheel and sliced pieces from the outside first, then put the middle part back in the oven for another 5-10 minutes, as the middle wasn’t as crisp as the outside. Store in a sealed container.

* If you’re not familiar with Psylium, it is NOT a grain, Psyllium is a seed and the seed and husk (outer shell) is used as a source of soluble fiber.

Power Packed Healthy Oatmeal

Healthy oatmeal is a nutritious start to your day, packed with water-soluble fiber and B vitamins. The soluble fiber and complex carbohydrates are easy, but slow, to digest which stabilizes blood sugar. 

Oats are most nutritious in their whole form. Steel-cut oats offer more nutrients than other varieties, and 2x the amount of fiber per 1/4 cup than old-fashioned or instant oats have. Especially avoid instant oatmeal packages that have added sugar and preservatives - they are NOT healthy oatmeal.

People are often hesitant to cook steel-cut oats because they take around 20 more minutes to cook than rolled oats. Soaking steel-cut oats the night before greatly reduces the cooking time in the morning.

http://www.livestrong.com/article/371732-nutritional-information-on-steel-cut-oats-vs-other-oatmeal/

When you mix this healthy oatmeal with the nutrient dense fats and protein found in flax seeds, nuts and egg whites, it makes a complete energizing breakfast that will keep you going throughout your morning!

I like to make a double or triple recipe (depending on family size) and keep in the fridge to reheat throughout the week. Reheat in saucepan on stove, stirring constantly and adding more egg whites for extra protein. 

1 cup steel cut oats
3 cups of water
pinch of sea salt
1/2 cup of egg whites
1/4 tsp. cinnamon
1 tsp vanilla
1/2 cup raisins or currants
1 fresh diced apple
1/4 cup ground flax seed
1/4 cup ground nuts (almonds, walnuts, or pecans)

When serving, add natural sweetener to taste to your bowl, such as honey, maple syrup and/or stevia and top with almond milk, rice or oat milk - optional. Fresh berries are also a nice addition!

Directions:

1. The night before, boil water and sea salt in a saucepan, turn off the heat, add the oats, stir, cover and let sit overnight.

2. The next morning, add egg whites, cinnamon and vanilla and stirring constantly re-heat. Add the currants and apples, and continue to stir for 5 minutes. Turn off heat and stir in the flax seeds and nuts. Cover and let sit for several minutes.

Asparagus Soup

shhh...Our asparagus soup has a secret protein boost!

We are always experimenting and trying to make an already healthy recipe even better! Adding shelled edamame, along with the asparagus adds a nice boost of protein to this delicious soup, plus creates a beautiful rich green coloured soup.
1 cup of edamame = 22 g protein
 

Servings: 4-6

Ingredients

2 bunches freah Ontario asparagus (about 2-1/4 pounds)
1 cup frozen shelled edamame
3 tablespoons unsalted butter
2 medium yellow onions or 3 leeks, chopped
3 cloves garlic, peeled and smashed
6 cups low sodium chicken broth
Salt & freshly ground black pepper, to taste
2 tablespoons freshly squeezed lemon juice, from one lemon (optional)
1/4 cup grated Parmigiano-Reggiano
Handful fresh herbs, such as thyme, dill, tarragon or basil
(also delicious with dried Herbes de Provence)

Instructions

Melt the butter in a large pot over medium heat. Add the onions and garlic and cook until soft and translucent, about 10 minutes.
In the meantime, cut the tips off of the asparagus spears and set aside. Cut the remaining spears into 1/2-inch pieces.
Add the chopped asparagus (except for the tips) to the pot, along with the chicken broth, 1 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, then cover and turn heat down to low. Simmer for about 30 minutes until vegetables are very tender.
Meanwhile, bring a small pot of salted water to a boil. Cook the reserved asparagus tips for a few minutes until tender-crisp. Drain and refresh under cold water or in an ice bath. Set aside.
(We opted to toss the tips with a small amout of avocado oil & broil.)
Purée the soup with an immersion blender until completely smooth. Alternatively, use a standard blender to purée the soup in batches, then return the soup to the pot.Bring the soup back to a simmer. Stir in the lemon juice and grated Parmigiano-Reggiano. Taste and adjust seasoning with salt, pepper and more lemon juice if desired (you may need up to a teaspoon more salt).
Ladle the soup into bowls, then top each bowl with asparagus tips, fresh chopped herbs, more grated Parmigiano-Reggiano and freshly ground black pepper if desired. I like to put a handful of baby arugula in the bottom of the bowl, then ladle the soup over!

Cam's Chocolate Quinoa Bites

Cam is one of our workout team members, and he made these delicious healthy treats. He generously brought them out on a Saturday morning to share with all of us! We loved them, and of course HAD to get the recipe...Thanks Cam!

 

Chocolate Quinoa Bites

You’ll Need:

– ⅓ cup quinoa, rinsed in cold water
– ⅔ cup water
– 16 whole (pitted) dates
– ½ cup raw skin-on almonds
– ⅓ cup smooth almond butter (or, if preferred, natural peanut butter)
– ⅓ cup dark chocolate chips
– Pinch of salt
– Additional crushed almonds for coating the quinoa bites

Bring the quinoa and water to a boil. Cover and simmer for 12 to 15 minutes, until the water is absorbed.

Process the ½ cup of almonds in a food processor until finely chopped.

Add the dates to the food processor. Pulse until they are also finely chopped and the mixture starts to ball together.

Add the hot cooked quinoa, salt, almond butter, and the chocolate chips. Pulse until the mixture balls up around the blade and the chocolate has melted.

Use a cookie scoop to scoop out the dough and roll into 1-inch balls.

Roll each ball in the crushed almonds to coat.

Refrigerate the balls for about 1 hour, until firm.

Welcome Spring with Fresh Fiddleheads

Take a look around your local farmers market or health food store in early spring and you might find some strange looking, green quarter-sized, coiled vegetables known as fiddleheads.  They’re named for their resemblance to the ornamental ends of fiddles and other stringed instruments. 

But don’t blink.  Because before you can say “fiddleheads” they’re gone! We heard that fiddleheads were in at Brantwood Farms, our favourite spot to buy fresh, local produce so we scooped some up and made this delicious Spring salad. If you can't find fiddleheads, you can substitute with asparagus.

 

Salmon & Fiddlehead Salad

Creamy Dill Dressing
1/2 cup (125 ml) sour cream
2 tablespoons (30 ml) cider or white wine vinegar
1 tablespoon (15 ml) chopped fresh dill
2 teaspoons (10 ml) whole-grain mustard
1/2 clove garlic, finely chopped
Salt and pepper

Salad
2 cups (500 ml) fingerling or baby potatoes
4 cups (1 litre) fiddleheads, cleaned (or asparagus when fiddleheads are out of season)
2-3 cups leafy romaine lettuce or your favourite greens,  roughly torn (optional)
2 tablespoons (30 ml) hazelnut, olive or avocado oil
1/2 lb (225 g) smoked salmon*, thinly sliced
Lime wedges, to taste

Preparation:

Creamy Dill Dressing
1. In a bowl, combine all the ingredients with a whisk. Season with salt and pepper. Refrigerate.
Salad
2. In a large pot of salted water, cook the potatoes until tender. Cool the potatoes in ice water. Drain. Cut into quarters or halves. Set aside.
3. In two pots, bring salted water to a boil. Cook the fiddleheads in one of them for 2 to 3 minutes. Remove and plunge into the second pot for 2 minutes. Cool into ice water. Drain. Set aside.
4. In a bowl, combine the potatoes and fiddleheads with the oil. Toss in as much romaine as desired. Season with salt and pepper. Divide among four plates.
Garnish with smoked salmon rosettes. Drizzle with creamy dill dressing and serve with lime wedges.
*Can also use poached salmon fillets

NUTRITION FACTS
For 1 serving
Calories 284
Total Fat 14 g
Saturated Fat 4 g
Sodium (salt) 420 mg
Carbohydrates 22 g
Fibre 5 g
Protein 19 g

Winter, we are SO over you...

Middle Eastern Chickpea & Black Bean Salad

A healthy middle-eastern inspired salad with black beans and chickpeas! Tasty, delicious and super easy to make!

Serves: 4

FOR THE DRESSING:

1 clove garlic, minced
3 tablespoons fresh lemon juice
1 tablespoon olive oil or avocado oil
1/4 cup chopped basil
2 tablespoons chopped parsley
1 teaspoon honey

FOR THE SALAD:

1 - 15 oz can garbanzo beans* (chickpeas), rinsed and drained
1 - 15 oz can black beans*, rinsed and drained
1/2 cup diced red onion
1 pint grape tomatoes (or mini heirloom!), halved

Instructions

1. In a medium bowl, whisk together all dressing ingredients: garlic, lemon juice, olive oil, basil, parsley, and honey. Taste and adjust seasonings as necessary.

2. In a separate large bowl, toss chickpeas, black beans, red onion, and tomatoes together. Pour dressing over and gently toss to combine. Refrigerate 30 minutes before serving to allow flavours to soak in.

Sprinkle feta and avocado on top if desired.

* Notes
You can substitute any of your favourite beans, like lentils, red kidney beans etc. Another delicious, colourful and high protein substitute is shelled edamame. Our favourite is from PC and is found in the frozen vegetable section… Just 1/2 cup of Edamame is a whopping 11g of protein!

One Recipe…Enjoy all week!
You can make a double recipe of this salad on the weekend for your family and enjoy it all week long. For example:

Monday: Prepare a batch of Quinoa (make extra for later in week), cooked in chicken or vegetable broth and scoop a few spoons of the salad over, for a a high protein Meatless Monday.

Tuesday: Lunch. Place a few large handfuls of your choice of greens (arugula, spinach, kale, etc.) and add a few scoops of this salad. You can boil eggs the night before and add those on top as well if you like.

Wednesday: Dinner. Chop up more vegetables, like peppers, broccoli etc. and add to salad. Prepare your choice of fish (salmon, trout), chicken or seafood (like shrimp) and make extra for next day, serve with this salad, over a handful of greens. 

Thursday: Combine all leftovers, quinoa, fish or chicken, bean salad.  Add extra veg, boiled eggs etc. Another great addition is handfuls of of some of the great “slaw” mixtures available in the produce section (discard the dressing found in those packages, as they are generally high sodium, high sugar and full of additives). Enjoy for lunch or dinner!