Lentil and Brown Rice Bowl

A perfect little bowl of comfort for those winter weeks where getting out of bed is a feat. This is going to be my lunch for the week and it was perfect to relax to this weekend while Sex and the City was playing in the background. A little alone time can be really refreshing. This is one of those bowls that is easy to make a big batch of for lunches throughout the week and  is a perfect balance of carbs, protein, healthy fats (we are going to top with some avocado) and greens. This dish reminds me of a macrobiotic bowl and has many of the components of one.

Ingredients

1 cup cooked brown rice, cooked in broth if you want more flavor (I used veggie)

1/2 cup cooked red organic lentils, cooked in broth if you want more flavor

1/2 cup mushrooms, chopped

1/2 cup tofu, firm, chopped into cubes

1 tablespoon olive oil

1/2 teaspoon red pepper flakes

1 teaspoon minced garlic

1/4 avocado, sliced

1/2 cup baby spinach leaves

Freshly cracked black pepper if desired and/or soy sauce, liquid aminos, or tamari

Directions

Saute your tofu cut into cubes and mushrooms in a pan on medium heat. Season with red pepper flakes if desired and garlic. Cook until garlic is transculent and mushrooms are browned, and tofu is crisped on sides. Mix mixture with brown rice and lentils. Top with freshly cracked black pepper, soy sauce and baby spinach leaves. Top with avocado for some great heart healthy fats!

 

xx

Reth

P.S. This lunch or dinner reheats excellently and has even more flavor the longer it sits in the fridge so I have been making a huge batch and then taking a cup or two cups to work each day and topping it with fresh greens and avocado.

 

Red Quinoa Taco Salad

How to Make Hummus – Cheat Sheet

Sharp Cheddar Grilled Cheese with Avocado and Spinach

A healthy update on a classic that reheats well in the microwave if you want to take it to work or school.

Ingredients

2 Eziekel bread slices

2 slices thin sharp cheddar, local and organic if possible

1/3 avocado, sliced thin

1/2 cup baby spinach leaves

1 teaspoon Earth Balance

Directions

Toast the bread of you would like a crispier sandwich. Spread Earth Balance on one side of bread and top with cheddar, avocado and baby spinach. Top with the other toasted bread and spread Earth Balance on top of the sandwich. In a skillet on medium heat, heat sandwich through until cheese is melted. Enjoy the amazingness that is melted cheese and buttery avocado.

xx

R

Heart Healthy Foods

Broccoli Avocado Salad with Pine Nuts and Lime

Delicious and full of heart healthy fats. Take this to work everyday and your body will thank you.

Ingredients

1 cup broccoli

1/4 avocado, cubed/diced, however you like it

2 tablespoons of lime juice

Pink himalayan salt, to taste

2 teaspoons apple cider vinegar

1 teaspoons extra virgin olive oil

Pine nuts, to taste

Freshly cracked black pepper, to taste

Directions

Combine lime juice, ACV, olive oil, pepper and salt. Whisk well and pour over broccoli and avocado. Top with pine nuts.

Simple and tasty.

xx

R

Protein in Plants

Avocado Kale Salad with Lime

Kale is a tough green, which means that it is hard to wilt, which means it is great for an on the go salad! Massage the lime and olive oil into the leaves for a vibrant, green flavorful salad!

Ingredients

1 cup kale greens

2 tablespoons olive oil

Juice of 1/2 lime

1/2 avocado, diced

Pink Himalayan salt

Freshly cracked black pepper

2 campari tomatoes, diced

1/3 cup shredded cheese, your choosing

Directions

Whisk the pepper and salt with the olive oil and lime to your taste. Assemble kale greens in a  bowl and add dressing, massing the dressing into the greens until the kale turns a vibrant green. Top with avocado, tomatoes, and cheese when you are ready to eat. The kale gets better the longer it sits in the fridge, up to 2 days.

xx

R

Avocado Chocolate Mousse

There are different variations of this recipe but this three ingredient powerhouse is incredible. With only natural sugars, this dessert is delicious, easy, and takes 3 minutes to make.

Ingredients

1/2 avocado

2 tablespoons unsweetened cocoa powder, or more if you want a deeper chocolate flavor

Maple syrup or honey, to taste (I used 2 tablespoons of maple syrup)

Vegan if you use maple syrup and not honey.

Directions

Process all ingredients in a food processor until creamy and smooth. Top with sea salt if desired.

xx

R

Shrimp Frittata with Spinach and Crunchy Quinoa Topping

Frittatas are such a good way to refuel after a workout and it is not uncommon for me to boil some eggs for the week as a take along snack. Eggs get a bad rap sometimes but they are delicious, and full of awesome nutrients. This dish is fresh and simple, and you can make it when you have some time on a Sunday if you want to food prep for the week. I usually steam a couple bags of veggies like broccoli or zucchini and take it to work for the week so I always have veggies on hand with fresh herbs and lemon for flavor. It takes the worry out of my day because I don’t have to go searching for lunch somewhere that is a good option for me around where I work, and buying lunch everyday adds up. Feel free to modify this recipe to your tastes!

 

Protein packed and delicious, many of these can be prepped the night before for easy assembly. The quinoa, eggs, and shrimp are just added protein for great muscle healing, so if you don’t want to make this with a protein the eggs are simple enough and taste amazing with toasted quinoa. I like to serve this on a bed of greens like kale or a side of avocado. Superfood plate anyone?

Prep Time: 10 minutes

Cook Time: 12 minutes

Total: 22 minutes

Fresh herbs, greek yogurt, toasted quinoa sprinkled in shrimp and egg frittata with spinach and the creamy tang of Greek yogurt.

Ingredients

Fresh herbs, I used dill and some parsley

1/2 cup shrimp, I used canned baby shrimp but if you are worried about canned foods, feel free to use fresh or jumbo shrimp

1 cup baby spinach, julienned

1/4 cup greek yogurt, plain or plain regular yogurt

1/4 cup toasted quinoa, (just place dry quinoa in an oven for 10 minutes or so at 350 degrees)

4 eggs, 2 egg whites, lightly whisked

2 tablespoons nonfat milk

1 tablespoon nutritional yeast for topping or parmesan

Directions

Preheat oven to 350 degrees, and spray a baking dish with coconut oil or any oil you usually use to bake with. EarthBalance is also a great choice. I used a round pan but feel free to use any baking dish you prefer. Mix all ingredients well except for the toasted quinoa. Pour the frittata mixture into the oiled or buttered dish and place in the oven for 8 or 9 minutes until the frittata is almost done. Add toasted quinoa and parmesan/nutritional yeast on the almost set frittata and place back in the oven to finish cooking, about 5 more minutes.

 

xx

R