Every week I will be presenting three meal ideas to make your cooking life a bit easier. This post is all about lentils. why? Because they are verstaile and fantastic source of protein. Easy to cook, easy to spice up and easy to use accross different dishes. These are my favourite. You could freeze probalby Lentil Shepard’s pie. You can make soup for few days as well as koftas. You can serve all of them with fresh bread, salads and sauces.
I recommend to soak dry lentils overnight , as they will cook easier and that way you will get rid off phytic acid which keep them in good shape when they are dry but is not good for our digestion.
Other benefits: they are good source of protein, fibre and folic acid. They are an excellent source of cholesterol lowering fibre. They not only lower cholesterol but they are of special benefit in managing blood sugar disorders as they keep sugars at bay after a meal.
I also like them in stuffed pepers (you can use the same filling as for koftas) or try in salad with baked cubed sweet potatoes and mustard dressing . Try tossing them with buckwheat soba noodles with broccoli florets and leeks. Add some olive oil mixed with garlic and ginger. Delicious!!
Lovely recipe fo protein alternative . Makes 12 medium size koftas.
1cupuncooked green lentils or puy lentils
1 oninon or leek (just white part), chopped
2cloves of garlic, chopped
200gmushrooms, chopped (optional)
2 tbspsoya sauce or coconut aminos
1 tbspDijon mustard or mustard powder
1tbspnutritonal yeast (optional)
salt and pepper to taste
semolina or breadcrumbs to roll koftas in
olive oil to fry
Trun on the oven 180 degrees
Cook lentils as per instructions
Heat olive oil in the pan and add onion or leek (or both), fry for 5 min and add garlic fry for another 5 min
Add chopped mushroom and fry until no water in the pan is visible
Put everything form the pan into the bowl
Add cooked lentils, chickpeas and all spices, nutrional yeast, mustard, salt and pepper - taste to see if it is well seasoned
Mix with the spoon then mix a bit with the hand blender but leave some chunks.
Form koftas and roll in the semolina or breadcrumbs and place on the baking tray
Bake in the oven for 15 min
Serve with seasonal salad, mushroom sauce or tomato sauce
Koftas are great as a protein part on your plate. I eat them hot or cold serve with salad or without You can use the same mix and bake as a pate . Just mix well with hand held blender and put into the small loaf tin, sprinkle with some semolina or breadcrumbs and bake for 25 min - you can add some cooked beetroot as well.
Are you a fan or not of green smoothies or juices? I must say that I am but sometimes it is not easy to enjoy them all the time. I sometimes treat them as medicine, something my body needs and I can tell when it calls for the more green stuff. I usually have no energy, loads of craving for sugary food and I can’t focus. It is amazing how our bodies can tell us what we need as soon as we learn to read its signals.
I drink this particular smoothie especially during cold and flu season and I am also amazed how quickly it works. It contains some of the most nutrient-dense food on the planet, however, I have few instructions for you to look at before you start preparing it:
Buy organic vegetables especially green leafy ones and cruciferous. Non-organic are heavily sprayed and the soil is quite toxic.
Wash all fruits and vegetables properly. There are few tips how to do it: use baking soda – add 2 tbsp to the bowl of cold water soak, and if needed scrub with vegetable brush occasionally; you can also use food grade 2% hydrogen peroxide in a bowl of water, scrub and wash off with cold water; you can also use apple cider vinegar however a risk is that the produce will taste as vinegar.
This recipe is a smoothie so it contains quite a lot of fibre. This may not be good for some people with IBS and bowel inflammation so it is better to try juice instead.
Smoothies and juices are liquid so they quickly affect blood sugar levels. Keeping them more veggies than fruit will help to ensure they do not contain more sugar than necessary. Smoothies will affect blood sugar slower due to fiber. Commercial produced juices or smoothies quite often have an apple or other fruit juice as a base so they are very sweet.
You can make more. Pour smoothie/juice into a shallow muffin tray and freeze. Then take out one by one and store in bags in the freezer for up to 4 weeks.
Foods and nutrients specifically good for lowering inflammation: Spices/Herbs: garlic, ginger, turmeric/curcumin, green tea (I use green tea as the base for my smoothies); fruits and vegetables; greens, pineapple,carrot, beetroot, papaya, cucumber, onion, cruciferous vegetables, aloe vera; Vitamins: C,E,D; Other: Betacarotene, probiotics
Living state of juices, provides immune system, with vital nutrients for optimal health. Juices are rich in natural enzymes assisting in breaking down foods. This allows for less pressure on the body to produce its own enzymes, instead, body can heal and repair.
I am running my NEW YEAR 3 weeks Cleanse and Renew program starting on 13th January – Sign up here to receive more information and be on the waiting list. You will also receive my 3 days Juice fasting meal plan which you will be able to incorporate in the Cleanse program or do on your own, however, I always recommend checking with your GP and doing such programs under specialist supervision.
This is a savoury smoothie with high chlorophyll content using a variety of greens. Greens contain the bitter and astringent taste which is cooling, hydrating, detoxing, anti-aging and anti-inflammatory. However, a small piece of fruit (up to 20%) such as apple, banana or pear could be incorporated into the ingredients.
20gfennel bulb, chopped
1tsplemon or lime juice
1.5gchlorella (a tip on the tsp)
1leafgel from live aloe vera plant (optional)
1tspmaple syrup (optional)
1. If using a bullet, squash all the ingredients into the container and fill water to the max water line with spring water and thoroughly blend until creamy smooth. 2. If using a blender, place water inside the blending jug first, then the cucumber and fennel bulb and blitz. 3. Add the remaining ingredients and blend thoroughly until completely smooth. 4. Adjust the thickness of the smoothie by adding more water as required. 5. Drink the smoothie immediately or place in an airtight container (preferably glass) and refrigerate until required up to a maximum of 6 hours.
The fresh aloe vera juice needs proper preparation. Yellow substance as well as outer skin is quite toxic. I cut one leaf from the plant and I leave it for 1 hr to ensure the yellow substance comes out. I then wash it and cut with scissors the outer edges of the leaf. Then I fillet in half and scrub the gel into the containers making sure there is no yellow substance or skin remaining on the gel.
I work with men and women who are fed up with constant dieting and are ready to crack the code of consistency. I help them to build healthy habits for life so that they do not have to diet ever again. I am passionate about plant-based nutrition and I incorporate a lot of whole plant-based food groups into my coaching and recipes.