-- Simple Smart Nutrition

Garbanzo, quinoa, veggie salad

Another delicious summer salad that doesnt really need a recipe. You can experiment with ingredients and use what you have, add some dressing and viola! A hearty salad that can be eaten as a main course, or a filling sidedish. Enjoy!

Ingredients
Radishes, quartered and sliced
2-4 green onions, sliced or red onion, chopped
1/2 Red or green bell pepper, chopped
1 small tomato, chopped
1/2 cucumber, chopped
1/2 avocado, chopped
Cilantro, chopped
1/4 cup or so cooked quinoa
1 can garbanzo beans

Dressing
1-2 Tbsp extra virgin olive oil
juice of one lemon
tiny drizzle of honey or maple syrup (1/2 teaspoon)

Directions
Add to veggies and mix

Tomato and Kale Ragout with Black Bean Pasta

I just found this black bean pasta at Trader Joe’s today and wanted to try it. Unlike regular or even gluten free pasta made of rice, the bean pasta is purely black beans. Period. I am not a fan of eating grains for many reasons, but the black beans are much healthier. Great fiber, high in protein, grain free, less starchy, low glycemic, great tasting and lots more interesting! The black bean pasta makes for a heartier pasta, so team it up with something equally hearty.

This ragout is a delicious homemade, easy sauce (no measuring) that you can throw into a pan while the pasta is cooking and dinner is ready in minutes. I added some natural Italian chicken sausage and it was satisfying and absolutely delicious!

Ingredients (can vary)
1/2 bag of black bean pasta (more or less depending on quantities)1/4 large red onion, chopped roughly
3-4 large leaves of dinosaur, baby or other kale
2-3 fresh tomatoes, chopped or 1 8oz can fire roasted tomatoes
2-4 garlic cloves, smashed with knife and chopped
1-2 Tbsp extra virgin olive oil
1 or 2 natural chicken sausages, sliced
Sea salt, pepper
fresh basil, oregano, rosemary, etc.

Directions
Add water to pot, boil and add pasta, cooking according to directions. Set timer so pasta is al dente, and not over done. It turns to mush if overcooked. When done, drain, stir in 1 Tbsp olive oil and set aside.
Chop onion and garlic and cook in pan with olive oil. Add chicken sausage and cook 3 minutes. Add kale, cook 2-3 minutes till tender, add tomatoes and seasoning, cook an additional 3 minutes or so. Serve over black bean pasta, adding grated Parmigiana if desired. Serves 2-4.

Heuvos Rancheros

This recipe includes the added health benefits of cilantro, avocado and tomatoes, along with the blood sugar-stabilizing protein power of eggs. Cilantro aids in the digestive process by helping to stimulate digestive enzymes, and is a natural anti-inflammatory while it helps to control blood sugar. It is also full of vitamin K, which helps to prevent bruising, excessive bleeding, protects the immune system, and aids bones and teeth. Cilantro is highly effective in removing harmful heavy metals like mercury, aluminum, and lead from the body.

Tomatoes add their own healthy dose of antioxidants, primarily lycopene, which is a know cancer-fighter, and vitamin C, as well as beta-carotene, plus manganese, and vitamin E.

The avocado is full of healthy monounsaturated fats—very effective at stabilizing blood sugar, and it turns on your body’s fat burning ability for the day. You are more satisfied–and you burn fat better all day with the addition of avocado to your breakfast!

Directions

Tortillas (optional)
1 cup garbanzo flour
½ tsp baking powder
1 teaspoon ground cumin or cumin seed
½ teaspoon fine ground sea salt
1 cup water
2 tablespoons olive oil
coconut oil for cooking

Whisk together flour, baking powder, and spices until there are no lumps at all. Add olive oil and water and allow to sit at room temperature for at least one hour.

Heat a cast iron or nonstick skillet on medium heat. Add a small amount of coconut oil, pour ¼ cup of the batter into the skillet and cook until lightly browned on one side, then flip. Repeat with the rest of the batter. You can cover these and reheat on a bare burner over low heat.

Huevos
1 Tbsp of grass fed butter
1 small can mild green chili peppers, chopped
1 14 oz can refried black or pinto beans, or whole canned beans, smashed with fork
Fresh salsa (can buy premade) or chunky salsa in a jar (be sure no sugar added)
Handful of cilantro leaves, chopped
Sliced avocado or guacamole*
4 eggs
Grated raw cheese, optional
Sea salt and fresh black pepper

Prepare tortillas ahead of time. Melt butter in skillet over medium heat and fry eggs sunny side up or over easy in grass fed butter. In another small pan, add beans and green chilies and heat up until warm.

Layer tortilla, beans, and eggs; and a big spoonful of salsa, avocado or guacamole, raw cheese, and a generous amount of chopped cilantro. Serves 2-4.

*Quick Guacamole

Smash up 1 or 2 avocados in bowl. Add lemon or lime juice and a small amount of pr-made salsa. Mix. Add sea salt and black pepper to taste.

Blood Sugar Balancing Green Smoothie

For those of you who may be watching your blood sugar, yet want to enjoy a green smoothie for all the superstar health benefits, this delicious low sugar option is for you! The avocado adds a rich creamy texture, healthy fats and added vitamins and minerals. And puree-ing the green veggies make it that much easier for your body to absorb all the super powered nutrition of the greens. Good for breakfast, snack or anytime!

Ingredients
1/2 medium avocado
Handful baby arugula
5 large leaves of kale or 2 handfuls baby kale, spinach, chard, etc
1/2 lemon, peeled and seeds removed
Half an apple
2 cups water or coconut water or kombucha tea
Ice cubes

Blend on high in blender, adding water last. Serves 2.

Paleo Quiche

This recipe does not use a crust, but you can, however, make this using a gluten free (or regular crust), a grain-free crust like this, or line the pan with thinly sliced potatoes for a *potato crust (see below).

Ingredients
1 package frozen spinach or kale, defrosted and drained (about 1 cup), or 1 cup fresh spinach
1 red or yellow bell pepper, chopped
1/4 cup thinly sliced sweet onion
1/4-1/3 cup grated cheese (optional)
1 Tbsp chopped fresh basil or other fresh herbs
10-12 whole eggs
2 Tbsp unsweetened almond, coconut or flax milk
1/4 teaspoon sea salt
1/4 teaspoon coarse ground black pepper
A couple squirts of Tabasco or other hot sauce
2-4 slices cooked, drained and chopped bacon (optional)

Directions

Preheat the oven to 350F.

Mix spinach, bell pepper, onion, cheese, bacon and herbs together. Add to pre-baked crust, if using.
Whisk together eggs, milk, salt and pepper till foamy.
Pour egg mixture over veggie mixture in pie pan.
Bake for 60-75 minutes or until crust golden brown and center is firm. Cool slightly before serving. Makes great leftovers for breakfast, lunch or dinner!

Notes: You can substitute most any veggies in this recipe. Try mushrooms, zucchini, asparagus, etc.

*Potato crust: Using a mandoline or food processor, thinly slice a couple of potatoes. Heat oven to 425. Add a very small amount of olive oil to pie pan, and spread to bottom and sides. Lay potatoes flat in pan, overlapping them slightly. Spread around sides and overlap where pan sides join the bottom. Bake 15 minutes or until golden colored around edges.

Savory Summer Herb-Grilled Vegetables

Summer is a great time to enjoy fresh, locally grown veggies at their peak, just picked. Check out your local farmers’ market for the most flavorful vegetables. Try zucchini, summer squash, sweet onions, red or yellow peppers, and portabella mushrooms.

Summer is a great time to enjoy fresh, locally grown veggies at their peak, just picked. Check out your local farmers’ market for the most flavorful vegetables. You can use a variety of veggies that work well sliced up for grilling. I usually use zucchini, summer squash, sweet onions, red or yellow peppers, and portabella mushrooms. Eggplant is delicious as well.

Ingredients

zucchini, summer squash, red or yellow pepper, eggplant, sweet onion, portabella mushrooms

garlic powder or 2-3 fresh garlic cloves, minced

1/4 cup extra virgin olive oil, adjust if needed

1/4 cup balsamic vinegar OR

1/4 cup soy sauce

1 Tbsp of chopped fresh herbs such as rosemary, basil, oregano or thyme

juice of 1/2 lime

sea salt and freshly ground pepper or hot pepper flakes

Directions

Wash and cut vegetables in thick slices. Zucchini and summer squash may be cut on a slight diagonal to increase size of slices. Portabellas may be left whole or cut in thick slices.

Mix liquid ingredients, herbs, and seasoning in large bowl. Add vegetables and allow to marinate for a few minutes or an hour or two. Reserve marinade for later.

On a medium hot grill, lay vegetables without overlapping. Cook for a few minutes and turn. Be careful not to overcook, you want these to stay slightly firm.

When done, drizzle some of the reserved marinade over the veggies and serve. Enjoy!

Fat Burning Coconut Milk Custard

Coconut milk as an ingredient makes a great satisfying snack. And, the coconut taste does not overpower anything, in fact, it has very little flavor on its own. I made up this pudding recipe and it has become my new favorite snack or sweet treat. There are tons of great variations on it too and it only uses a few ingredients.

I am a huge fan of coconut. Not the sweetened flakes that you buy at the grocery store, but the real, unadulturated kind.

There is coconut milk that comes in a can (not the low-fat kind though!), there is coconut juice that makes a delicious, healthy energy/sports drink, and there is natural coconut meat. Coconut has a huge amount of healthy antioxidants, fat burning medium chain fatty acids, lauric acid–which helps fight infections, and monosaturated fats–good for your heart, your skin, and the rest of your body. You can read more about all the fat burning healthy benefits of coconut here.

Start with a can of organic coconut milk (use the kind with all the fat, not the low-fat kind)
Pour into a small sauce pan.
Add in a couple of teaspoons of maple syrup, honey or a touch of stevia (coconut is naturally sweet so it doesnt need much)
A tiny pinch of sea salt
A teaspoon or so of vanilla (add at end)
In a separate bowl, break an egg and beat it until is is well mixed and frothy.
Whisk the egg into the coconut mixture and heat over med/low heat stirring constantly. The mixture will begin to get thicker as it heats up. When the pudding begins to thicken up and it is hot enough to bubble around the edges, remove from heat and whisk lightly to make sure it is well mixed. Add in vanilla. Cool in fridge or eat warm.

Variations:
Add a couple teaspoons of dark chocolate or break up a small dark chocolate bar and stir into warm custard along with your favorite nut butter or a handful of nuts.
Stir in a sliced banana or other fresh or frozen fruit
Add unsweetened coconut
Garnish with a little bit of REAL homemade whipped cream

Enjoy! Serves 2-4

Buckwheat-Flax Seed Pancakes

Buckwheat-Flax Seed Pancakes

These are yummy gluten free, grain free pancakes. There is a little bit of buckwheat in them, but buckwheat is actually considered a ‘seed’, so it is not a grain. It is also low carb/low glycemic and absolutely delicious!

Ingredients
½ cup pure buckwheat flour (not buckwheat mix)
2/3 cup ground flax seeds
3-4 eggs
pinch of nutmeg
tsp of cinnamon
1 tsp of backing powder
pinch of sea salt
tsp vanilla

Directions
Mix ingredients with fork until mixed. Mixture should be the texture of thick pudding, depending on how thick you like your pancakes. Add a little bit of water if too thick or extra flax if too thin. Melt a small amount of butter in pan, pour in batter, brown and flip. Serve with grass fed butter and a small amount of maple syrup and fresh berries. Enjoy!

Veggie Egg Quiche Cups

These are super easy to make and you can make them ahead, refrigerate and heat in a pan for a fast breakfast or snack on the run. Ingredients can vary from all types of veggies, to bacon, ham, cheese, etc. Another delicious idea is to take thinly sliced natural ham or even smoked turkey, place them inside the muffin cups, then pour egg mixture on top of them. Viola, ‘meat’ muffin cups!

Ingredients

6 eggs, beaten

1 small pkg of frozen spinach, drained or 1 big handful of fresh spinach

¼ cup minced onion

1-2 slices of diced natural ham or crumbled nitrate/nitrite free bacon

dash of Tabasco or hot pepper flakes

Sea salt

Directions

Preheat oven to 350, spray muffin pan or foil muffin cups with cooking spray. Thaw and drain spinach if using frozen. (You can just squeeze it with your hand to get rid of most of the excess liquid.

Mix all ingredients in with beaten eggs, and pour into muffin pan or foil muffin cups. Bake for 20 minues. Cool and serve.

You can refrigerate and re-warm these in a pan over low heat with a lid if you would like. DON’T microwave!

Add some fresh salsa and avocados. Delicious breakfast, snack or lunch!

Curried Red Lentil Stew with Pumpkin Seeds

This hearty stew will warm up your insides with ultra, power-packed, disease-fighting nutrition that includes pumpkin seeds, red lentils, garlic, ginger, turmeric and cilantro.

There’s about a foot of fresh snow on the ground, and more is still falling–even in Boulder, Colorado, things are pretty shut down today. It’s an official ‘snow day’ here! Seems like a good day to make a hot, piping bowl of red lentil stew, if you ask me. I love this stew! The curry and spice add a touch of heat and the lentils are deliciously filling.

Red lentils actually start out orange, and are much smaller than the more common green or brown lentils, which are larger and tend to get more mushy. I love the lighter taste of red lentils and how quickly they cook. Lentils contain lots of healthy fiber, making them slower to digest, which helps blood sugar stability. They are high in protein, hearty and satisfying. I added toasted pumpkin seeds for a little bit of crunchy, nutty texture, extra protein, and minerals. Pumpkin seeds are a great source of immune-boosting zinc, manganese, phosphorus, copper and iron. Pumpkin seeds also contain a wide variety of antioxidant phytonutrients, and trytophan, an important precursor to serotonin, the ‘happiness’ brain chemical. This time of the year, with the shorter days, and holiday stress descending upon us, a little help with our serotonin production is just what the doctor (or diet/health fanatic) ordered!

I added in fresh turmeric from the produce section instead of the powdered kind you find in the spice aisle, because the fresh root (which looks a bit like an orangish ginger root) is even more potent with its powerful anti-inflammatory, anti-cancer, brain-protective, heart disease-preventing power. There is virtually no body system that does not benefit from turmeric, so use it liberally!

Curried Red Lentil Stew

Ingredients

1 cup red lentils, rinsed thoroughly

2-3 stalks of celery, chopped

2-3 carrots, sliced

1/2 red onion, chopped

1-3 cloves garlic, minced

handful cilantro, chopped

1 medium sized tumeric root, minced

1 Tbsp (I didnt measure) fresh ginger root, minced

juice of 1 lemon

1/3 to 1/2 cup raw pumpkin seeds

1-2 Tbsp extra virgin olive oil

1 tsp curry powder

1 tsp paprika

1/2 tsp red pepper or cayenne, more or less to taste

sea salt and black pepper

Directions

In a medium saucepan add lentils, and about double the water–adjust to how thick or thin you’d like it to be. Rinse a couple of times until water is not foamy or bubbly. Put over med-high heat and bring to boil. Meanwhile in a frying pan on med-high, add a tablespoon of olive oil, onion, garlic, ginger, turmeric, carrots, celery, and spices. Cook, stirring often, until vegetables are tender. Be careful not to burn the spices.

In small frying pan, add about 1/3 to 1/2 cup raw pumpkin seeds with a small amount of olive oil. Cook over medium heat, stirring often–being careful they don’t burn. (I added a lid to the pan, as pumpkin seeds often puff up as they cook and can pop right out of the pan!)

Add to lentils and continue to cook, 20 minutes or so, until lentils are soft and and ingredients are fully cooked. Add chopped cilantro, and fresh lemon juice, and pumpkin seeds. Enjoy!! Serves 2-4

A Votre Sante!

Catherine (Cat) Ebeling RN BSN, (working on MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller, “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

Cat’s Global Green Kitchen

Heart Warming, Healthy Squash Soup Recipe

While we sometimes think of squash as a starchy vegetable, it is actually the starchy parts of winter squash that have the most antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating properties. You, your family or friends will absolutely love this! Enjoy.

Yesterday was one of those rare but perfect fall days.

Chilly in the morning, but warming up during the day under a brilliant blue sunny sky. The trees are beginning to change color and leaves are starting to crunch underfoot.

Nothing said “Autumn” more, and I was ready to pull out one of those delicious, warming, soul-satisfying soup recipes that I had set aside during the summer.

I guarantee you’ll love this one.

Squash Soup

This simple and easy soup recipe is my own version adapted from Dr. Andrew Weil’s “The Healthy Kitchen” cookbook.

It’s warm, filling and satisfying—the perfect comfort food.

And winter squash turns out to be one of the BEST sources of vitamin A and carotenoids in your diet!

Squash actually contains 1/3 the recommended amount of vitamin C, and a hefty amount of the mineral manganese, as well as its high fiber content. Squash also contains lots of vitamins B1, B3, B6, pantothenic acid, and folate.

Squash soup is a perfectly satisfying meal for a chilly autumn day along with an avocado, orange and arugula salad drizzled with olive oil and balsamic vinegar.

You, your family or friends will absolutely love this! Enjoy.

Ingredients

1 large winter squash (about 2 1/2 pounds), such as butternut or kabucha, peeled, seeded, and cut into 2-inch chunks

2 medium red onions, peeled and quartered

3 or 4 cloves garlic, peeled

2 tart organic Granny Smith apples peeled, cored, and quartered

2 Tbsp extra virgin olive oil

Sea salt to taste

1 tsp chili powder

Hot pepper flakes, optional

4 cups vegetable stock or organic free range chicken stock

Garnish

1 cup pecans, chopped or whole

1 Tbsp butter

2 Tbsp turbinado or raw sugar

1 Tbsp cinnamon

Sea salt

1/4 tsp of cayenne powder

Directions

Preheat oven to 400 degrees F. Toss squash, onions, garlic, and apples in a large bowl with olive oil to coat. Season well with salt, hot pepper, and chili powder. Arrange vegetables in a large roasting pan in one layer. Roast in oven, stirring every 10-15 minutes, until vegetables are tender and lightly browned, about 35-40 minutes.

Meanwhile, in a small skillet over medium heat, add butter, sugar, pecans, salt and spices. Heat and stir until sugar starts to carmelize, but be careful not to let it burn. Remove from pan and cool.

Transfer half the vegetables and 2 cups stock to a food processor or blender; puree until smooth. Repeat with remaining vegetables and broth. Return pureed mixture to pot, thinning soup with additional stock or water, if necessary. Season with salt to taste and bring to simmer over medium-low heat. Serve immediately, garnish with toasted, seasoned pecans. Serves 4.

Or if you love this recipe as much as I do, it may only serve two! 😉

Till next time, stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Cooling Cucumber Salad

Cucumbers aren’t the sexy new superfood topping all the lists lately, but this vegetable quietly sits amongst the nutrition superstars with plenty of benefits in its own right. Cucumbers contain very valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

This salad is, by far, the best in the summer when big luscious tomatoes are in season and full of flavor, and the cucumbers are fresh and tender. Continue reading “Cooling Cucumber Salad”

Guacamole Deviled Eggs

These delicious eggs have guacamole as a healthy addition to the egg yolks. So on top of all the great fat burning benefits you get from eating the eggs and the yolk, you get the healthy fats, vitamins and minerals in the avocado as well. This high protein, low carb snack will keep your blood sugar stable.

PHAT GUACAMOLE DEVILED EGGS

The healthy fats and other nutrition you get from avocados help your body to maintain proper levels of hormones that help with fat loss and muscle building. The healthy fat in avocados helps control insulin levels and gives your brain a signal that you are satisfied when you eat them, so you eat less.

Avocados contain plenty of oleic acid, a monounsaturated fat that helps lower cholesterol and is helpful in preventing breast cancer and other cancers. One cup of avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce
DNA and RNA.

This hunger satisfying low carb snack will keep your blood sugar stable, fill you up, replenish and fuel your body with lean, fat burning nutrition.

Check these out—they are absolutely delicious!

Ingredients

4-6 eggs, hard-boiled

1 avocado

1 clove minced garlic

¼ cup finely minced red onion

1 small roma or plum tomato, seeded and finely chopped

2-4 Tbsp chopped cilantro

Frank’s Redhot sauce or Tabasco, more or less to taste, depending on its hotness

1 tsp lemon or lime juice

Cilantro, chopped

Sea salt

Directions

Peel hard-boiled eggs and cut in half length-wise. Gently pop out yolks into a small bowl with avocado, garlic, tomato, onion, hot sauce and lemon juice. Mash yolks and avocado mix together. Season with sea salt, and freshly ground black pepper to taste.

Refill egg whites with the yolk/guacamole mixture, sprinkle with chopped cilantro.

Serves 4.

Enjoy! Or take to the next party you go to–everyone will love this new twist on deviled eggs!

Till next time, stay healthy and lean!

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers are ideal!

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers work great!

This particular recipe uses bacon, eggs, sweet onion and green onion and sliced carrots. You can also add peas, broccoli, fresh tomatoes, zucchini, spinach, kale, parsley, cilantro or whatever other yummy veggies you’d like to add. The key ingredients are cooked quinoa, sweet or green onion, bacon and eggs.

When I make quinoa, I like to make a big batch, because the leftovers are great for breakfast. This recipe is quick and easy and absolutely delicious and satisfying–and very nutritious as well! This recipe serves two but is easily expandable to 4 or more. There are no hard and fast measurements here, just add more ingredients for a bigger crowd.

Ingredients

1 cup cooked quinoa

3 slices of (natural, nitrite free) bacon

1 or 2 organic, free range eggs

1/4 cup sweet onion, coarsely chopped

3 green onions, chopped

1-2 carrots, sliced

1/4 cup frozen peas

handful of cilantro or parsley,if desired

1 Tbsp of olive oil

Sea salt and hot pepper flakes (optional)

Directions

In a skillet, cook the bacon till done, but not too crisp. Set aside to cool, then cut or break into smaller pieces. Scramble egg in pan with leftover bacon grease and set aside with bacon.

Add vegetables, and stirfry in leftover bacon grease until slightly tender but not mushy. (5-6 minuutes)

Add olive oil to pan, and add cooked quinoa, and stir into veggies and heat through. Add chopped bacon and egg and mix in with quinoa-veggie mix. Add sea salt and hot pepper flakes and serve. Enjoy! You will have superpowered energy to burn all day!

Till next time,

Stay healthy and lean!

Find out what foods age you the fastest and how to reverse aging here.

And get the Anti-Aging Superfoods Recipe book too!

The Top 101 Foods that Fight Aging

Cat’s book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Warm Lentil, Kale & Bacon Salad

Lately I have been really liking lentils. Lentils are a power food–loaded with protein, fiber, B vitamins and iron; and the stellar health benefits of kale. And there’s bacon…

Lately I have been really enjoying lentils. Now for the die-hard Paleo/Primal folks, lentils are not on the ‘list’, but as an athlete who needs to get plenty of non-grain high quality carbs, lentils are a perfect addition. Lentils are a power food–they are loaded with protein, fiber, B vitamins and iron.

Lentils contain more folate than most any other plant food. Besides protecting your body against heart disease and inflammation by lowering dangerous homocysteine, folate is ideal for women who are pregnant or trying to get pregnant, as it helps prevent birth defects. And did you know that folate, combined with vitamin B6 (also in lentils) helps reduce the risk of breast cancer and other cancers.

Lentils’ high fiber makes them filling and satisfying, while keeping blood sugar low. This low calorie legume is a great dietary addition if you are trying to lose weight as well. The lentil is an easy to digest food that is helpful to those who have digestive disorders like irritable bowel syndrom and diverticulosis.

Lentils contain the third highest level of protein of all legumes and nuts, so not only are they a great slow burning carbohydrate source, but they are also an excellent source of protein.

And one of the main reasons I love lentils is their steady, slow-burning energy they provide for athletes, along with the iron which helps to transport oxygen in the body. Oh, and did I mention they taste delicious?

And of course, there is the kale, which we all know is a known ‘Superfood’. A member of the cruciferous family, it has anti-cancer, fat burning properties, along with its powerful anti-oxidants, calcium and vitamin K, among other more numerous health benefits.

There’s also turmeric in this recipe too. If you don’t know about turmeric, read more here. It’s one of the most powerful, antioxidant, anti-inflammatory, anti-aging spices you can use.

I used black lentils in this recipe. They are a slightly smaller, firmer lentil than the more common brown lentil you see at the grocery store, although you can use either type. Brown lentils cook relatively quickly, so don’t overcook or they will become mushy.

This recipe, that I made up on the fly, turned out surprisingly good. I may have to make it again tonight!

Warm Lentil, Kale and Bacon Salad

2 slices of thick sliced, natural (nitrite/nitrate free) bacon

4-6 good sized garlic cloves, chopped

1 cup (or so) cooked black or brown lentils

1/2 bunch of kale, chopped in small pieces

sea salt

1/2 tsp turmeric

juice of 1 fresh lemon wedge, to taste

hot pepper flakes, to taste

toasted sesame seeds, optional

In a frying pan, fry bacon until medium crisp. Remove from pan and chop or break in small pieces. Set aside. Leave about 1-2 Tbsp of the bacon grease in pan, and stir and cook garlic for a few minutes, until soft. Add chopped kale, salt, drained lentils, red pepper flakes, and turmeric. Cover with lid and cook over medium to medium-low heat for a few minutes until kale is tender. Squeeze fresh lemon juice over kale, stir and serve. Enjoy! Serves 2-4.

This can be served as a side dish or as a complete meal.

Easy Lentil Curry Salad

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. When you crave something that’s good for you, listen. It’s most likely your body telling you it needs a particular nutrient…

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. I know enough about my body (and you should too) to listen when I am craving a certain type of food. No that doesn’t mean when you crave candy, cake, mac and cheese, or anything else that isn’t healthy for your body.

But when you truly crave something that is good for you, then listen. It’s most likely your body telling you it needs a particular nutrient.

So what about lentils? Well, I try to eat a mostly Paleo style diet, and legumes are a ‘no-no’ on a Paleo diet. I’m not sure why, it seems that primitive folks would want to eat lentils if they had ’em. Maybe they didn’t cozy up around the camp fire to a big bowl of steaming lentil soup, but really, there are worse things, right?

Well, for starters, lentils are full of fiber. Guess that’s good for a detox diet, don’t ya think?

And, lentils help lower cholesterol, and stabilize blood-sugar. Lentils are also very high in magnesium, that calming mineral that the majority of us are short on. Got leg cramps? Get magnesium. Trouble sleeping and relaxing? Get magnesium. You get the idea…

On top of that, lentils also provide plenty of B vitamins and protein and are not heavy on the calories. Good thing for a detox diet, it sounds like. Plus they are tasty, go great in a salad or soup and fill you up. I’m all for that.

So here is the salad I whipped up while I was craving lentils and on my detox diet. I have to say it was delicious and satisfying. You can play around with the ingredients as you like, but this combo was pretty tasty! Just be sure to use organic veggies as much as possible.

Lentil-Veggie Salad

1 cup or so dry lentils, rinsed

1 bunch of radishes, chopped or sliced

6-8 asparagus stalks, chopped and lightly cooked

1 medium size cucumber

1 firm tomato chopped

1 firm avocado chopped

1 red onion chopped or 4-5 green onions sliced

1 clove or 2 of garlic

handful of fresh cilantro chopped

1 tsp or so of curry powder

red pepper flakes

sea salt and pepper

juice of one fresh lemon

2-3 tablespoons extra virgin olive oil

Rinse and cook lentils till tender. Rinse with cool water and drain. Add veggies, lemon juice, olive oil and seasonings. Stir and chill. Enjoy! Serves 2-4, and makes great leftovers too.

Till next time,

Stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. Get the latest Gluten Free, Superfoods Recipe book HERE–The Fat Burning Kitchen Superfoods Recipes. Cat also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Gluten Free Quinoa Falafels

I used to always love Falafels, the Middle Eastern vegetarian meal that I always liken to something like fried hummus. They are usually made with breadcrumbs or bread. Sadly this became one of those foods I gave up when I went gluten free, until now…

I used to always love Falafels, the Middle Eastern vegetarian meal that I always liken to something like fried hummus. They are high in protein and make a delicious light meal or snack. However, they are usually made with breadcrumbs or bread, that holds them together. Sadly this became one of those foods I gave up when I went gluten free and I have not seen a substitute…until I came across this one.

This recipe is adapted from a cool cooking blog/website called “Sprouted Kitchen.”

When the temps outside are really warm, I feel like eating much lighter foods. These falafels fit the bill. Serve them with the cucumber and tomato salad for a cool refreshing meal. You can wrap these in gluten free brown rice tortillas, or if you are like me and avoid all grains, just grab a few (washed) red or green leaf lettuce or some Boston bibb lettuce, add the sauce and make a tasty lettuce wrap.

I made a few adaptations and will be trying this tonight!

Falafels
1 Cup or so cooked quinoa
1 Cup finely chopped or grated carrot
1/2 Cup thinly sliced green onions
3 Tbsp. chopped parsley and 3 Tbsp chopped cilantro
15 oz. can garbanzo beans
2 eggs
2 Tbsp. fresh lemon juice (about 1 lemon)
1 tsp. cumin
2 Tbsp. toasted sesame seeds or sesame tahini paste
2 cloves minced garlic
sea salt
1/4 tsp or so of red pepper flakes or 1/8 tsp cayenne pepper
2-3 Tbsp coconut oil

Tahini Sauce

1/2 Cup plain yogurt
1/4 Cup sesame tahini paste
1 Tbsp. lemon juice
1 Tbsp olive oil

Directions

Place veggies in blender or food processor and pulse until chopped finely. Add garbanzos,sesame seeds or tahini, lemon juice, eggs, garlic and seasonings. Pulse until roughly combined. Add quinoa, and mix. Chill in fridge for an hour or longer.

Heat a skillet over medium high heat with 1 Tbsp. of coconut oil. Scoop out portions of about 2 Tbsp, and roll and flatten into patties. Cook in oil in hot pan for 3 minutes on each side. Add a little more oil if needed for second batch.

Serve at room temperature on a bed of arugula or wrap in green or red leaf lettuce, with a drizzle of the yogurt tahini sauce on top. Add some thin sliced cucumbers and shredded carrots and enjoy!

Till next time,

Stay Healthy and Lean!

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.