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.

 

Heart Healthy Foods

Summer Salad with Roasted Corn, Avocado, Black Beans and Tomato

Summer means put your ovens on as low as possible or even better, don’t put them on at all. This one is the best with roasted corn but if you feel like just popping in some fresh corn, no one would blame you. The lovely basil lemon vinaigrette is versatile, so you should make a huge batch of it for other salads for a quick, refreshing dressing. There is a lot of acidity due to the lemon juice and apple cider vinegar, which is my preference, but feel free to omit the vinegar or add a sweeter one like balsamic instead and more olive oil. This salad is a great source of plant based protein, and the combination keeps you full for hours. I have a habit of making this salad and keeping it for three or four days, mixed with some baby spinach at the last minute or with some gluten free pita bread. If you are planning to store this salad, add the avocado at the last minute as it will turn brown if you cut it up and add it before.

Ingredients for Salad

1 cup roasted corn (You can roast frozen corn by steaming it and adding a couple teaspoons of olive oil and putting it in a 350 degree oven for 10-15 minutes)

1 avocado, diced

1 cup diced tomato

1 tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro

1 cup black or red kidney beans, washed 

Salt and peper, as desired

Nonfat feta, if desired or cheese of choice

Ingredients for Vinaigrette 

1/4 cup lemon juice

1/4 cup extra virgin olive oil

1/2 cup fresh basil, diced

2 teaspoons apple cider vinegar

Directions

Mix all ingredients well and top with vinaigrette.

xx

R

**For extra protein add cooked quinoa.

Bean Quesadillas

Mashed beans for a luxurious meal topped with cheese and wrapped in your favorite tortilla. I used spinach flat outs for these because I wanted to add some veggie flavors in my wraps but feel free to use any tortilla you like.

Ingredients

1 cup red kidney beans

1 teaspoon or more of red chili flakes, to taste

Freshly cracked black pepper

1 teaspoon roasted garlic, or more to taste

1 teaspoon lemon juice

2 tablespoons vegetable broth

1 teaspoon olive oil

1 spinach wrap or wrap of your choice

2 slices thinly sliced sharp cheddar or cheese of your choice, Mexican shredded blend would be good here

Directions

Heat olive oil in a pan. Add beans, garlic, lemon, and spices to taste. Add veggie broth if you want to add that slow cooked flavor. Cook until beans are heated through. This should take around ten minutes on medium heat. Mash when cool and spread on tortilla. Add cheese. Heat through on pan or microwave.

xx

R

 

Mexican Poached Egg with Beans and Avocado

Delicious, cheap, and quick. My kind of recipe.

Ingredients

1 cup kidney beans

2 tablespoons olive oil

1 teaspoon apple cider vinegar

1 egg

1 slice sharp cheddar, or shredded sharp cheddar

1/2 avocado

Pepper, as desired

1/3 cup mushrooms

A couple springs of cilantro

2 tablespoons veggie broth

Directions

Saute kidney beans with broth, olive oil and mushrooms. Add pepper as desired and red chili flakes for extra heat if desired. Poach the egg with apple cider vinegar and water. Serve with the cheddar on top of the sauteed beans, cubed 1/2 avocado, and garnish with cilantro. Add poached egg on top.. The perfect lunch or breakfast or dinner. My heaven of a meal.

 

xx

R