Easy Red Lentil Curry

While we were in Yosemite last week, I ordered a red lentil curry one night for dinner and it was such a satisfying meal. Hearty, flavorful, comforting. I decided to try to recreate this dish in a really simple way. I didn't add too many veggies to the actual curry, but I served it with some easy steamed broccoli for some added nutrients and color. This is a really hearty vegetarian dish that comes together quickly!

Ingredients:

(serves 4)

• 1 yellow onion, diced

• 3 cloves garlic, minced

• One 1-inch piece of ginger, minced or grated

• 1 1/2 cups red lentils, rinsed

• 1 1/2 tbsp red curry paste

• 2 tsp coconut oil

• 1 can full-fat coconut milk

• 1 15-oz can crushed tomatoes

• 2 cups veggie broth (or chicken broth)

• Salt to taste

Directions:

• Over medium heat, heat the coconut oil in a large saucepan. Add in the onions and a pinch of salt. Saute for 5 minutes and then add the garlic and ginger. Saute for 2 more minutes.

• Stir in the curry paste for just about 30 seconds, until veggies are coated and it's starting to become fragrant.

• Add in the lentils, crushed tomatoes, coconut milk, and broth. Bring to a boil and then reduce to a simmer with the lid off for 20-25 minutes, until lentils are tender. Be sure to stir every so often so nothing sticks to the bottom

• Taste and add salt or a bit more curry paste if needed.

• Serve with rice and a green veggie of your choice!

Spinach, Tomato, and Goat Cheese Egg Cups

This is the perfect make-ahead breakfast! This recipe makes 12 egg cups that are full of flavor, rich in protein (from the eggs), and are a good source of fiber (from the veggies). They’ll keep you satisfied and full all morning long! Store them in your fridge and reheat them each morning for a quick and easy healthy breakfast. Feel free to get creative with this recipe - you can swap feta for the goat cheese or peppers for the tomatoes for example!

Ingredients:

• 12 eggs

• ¾ cup cherry tomatoes, quartered

• 1 cup (packed) spinach, chopped

• ½ cup goat cheese, crumbled

• 1 tbsp olive oil

• ½ tsp salt

• ¼ tsp pepper

Directions

• Preheat oven to 350 degrees F

• Grease all 12 muffin cups with olive oil.

• In a mixing bowl, whisk eggs with salt and pepper. Pour egg mixture evenly among all 12 muffin cups.

• In each muffin cup, add in tomatoes, spinach, and goat cheese. Stir with a spoon.

• Bake for 20 minutes or until eggs are set.

Simple Roasted Tomatoes

Roasted tomatoes served with goat cheese as a side, paired with salmon with chimichurri and green beans

Tomatoes are so amazing right now. I’ve been obsessed with the cherry tomatoes that are a deep red in color and are so sweet when they burst in your mouth. Tomatoes are known for their antioxidants, which have anti-inflammatory properties. They are also an excellent source of vitamin C, which helps to boost our immune system! I think it’s best to keep it simple when cooking with tomatoes when they are ripe and in season. 

So this recipe is pretty straightforward and simple, but incredibly delicious! You can enjoy the roasted tomatoes as an easy side dish, top them with goat cheese (my favorite) or top a slice of whole grain bread with them! Whatever you decide, you won’t be disappointed!

Ingredients:

(serves 4)

• 2 pints of cherry tomatoes

• 6 cloves of garlic, smashed or minced

• 4 sprigs of thyme

• 2 tbsp olive oil

• Salt and pepper to taste

Directions:

• Preheat the oven to 375 degrees.

• Toss the tomatoes with olive oil, salt, pepper, garlic, and thyme

• Bake on a baking sheet for 15-20 minutes, or until tomatoes are beginning to burst

Savory Quinoa Breakfast Bowl

Quinoa is a staple in our household. It is a fiber-rich complex-carb and solid source of plant protein. Plus, it’s incredibly versatile and easy to make (only takes 15 minutes)! When making quinoa as part of dinner, I’ll make a big batch and use the leftovers to top my salads with or to make quinoa bowls with. Just top some quinoa with leftover roasted veggies, avocado, sautéed spinach, and a fried egg, and it’s a pretty delicious lunch!

Lately, I’ve been experimenting with breakfast quinoa bowls and I must say, they are delicious and because of the high protein and fiber content, they keep me full all morning long. Here is my savory breakfast bowl recipe!

Ingredients:

(serves 1)

• 1 cup cooked quinoa

• 1 egg, cooked sunny side up, fried, or soft boiled

• 4 cherry tomatoes, halved

• ¼ an avocado, sliced

• A drizzle of good olive oil

• Salt and pepper to taste

Directions:

• Place quinoa in a bowl. Drizzle with olive oil, salt, and pepper

• Top with cherry tomatoes, avocado, and an egg. Enjoy

Feel free to get creative here! Sometimes I’ll add roasted sweet potatoes or other roasted veggies I have on hand for an additional nutritional punch!

Health Benefits of Quinoa

• Quinoa is an excellent source of plant protein, and it contains all nine amino acids (making it a complete protein)

• It is rich in fiber, keeping you full and helping with digestion

• Quinoa contains large amounts of antioxidants, which help boost our immune systems and reduce inflammation

• It’s an excellent plant source of iron, which is necessary for transporting oxygen in the blood to cells throughout the body

• One cup contains 25% of the daily recommended amount of magnesium, which helps to promote healthy blood sugar levels, energy production, and with detoxification

Sources and Additional Reading:

• https://www.everydayhealth.com/diet-nutrition/diet/quinoa-nutrition-facts-types-how-cook-it-more/

• https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section11

• https://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

Farro (or buckwheat) Salad with Arugula, Mint, Cherry Tomatoes, and Feta

This is a classic summer dish that highlights ripe, sweet cherry tomatoes. In my opinion, the combination of tomatoes, feta, and mint can’t be beat, especially when using ripe and juicy tomatoes!

It’s perfect as a vegetarian main course, with the protein-rich grains, or as a side dish that you can quickly whip up and serve with some grilled meats for a super simple and easy summer dinner. Buckwheat is a great option for making this dish gluten-free, but if you tolerate gluten, I love the nuttiness and texture of farro!

Ingredients:

• 1 cup of buckwheat groats (for gluten-free) or farro

• 2 tbsp lemon juice

• 3 tbsp apple cider vinegar

• ¼ cup of extra virgin olive oil

• 1 pint or ½ pound of cherry tomatoes, halved

• 3 cups of arugula

• ½ cup of crumbled feta

• ¼ cup of chopped mint leaves

• 1 tsp salt

• ½ tsp pepper

Directions:

• Prepare buckwheat groats or farro according to package directions. Allow the grains to cool after cooking.

• While grains are cooking, combine lemon juice, apple cider vinegar, olive oil, salt and pepper in a bowl.

• Add the buckwheat or farro to the vinaigrette and combine. Taste and adjust seasonings if needed.

• Add arugula, tomatoes, mint. Toss to combine.

• Add crumbled feta on top and lightly toss before serving. 

Health Benefits of Tomatoes:

• Tomatoes are one of the best sources of lycopene, a carotenoid and phytonutrient that gives a tomato a deep red color. Generally, the riper (and redder) a tomato, the more lycopene it has. Studies have shown that lycopene can be effective in cancer prevention, and in lowering your blood pressure, cholesterol, and oxidative stress levels

• Tomatoes are known for their antioxidants (zeta-carotene, phytoene and phytofluene) that have anti-inflammatory properties

• They are an excellent source of vitamin C, which boosts immunity and elasticity in our skin

• They are great sources of beta-carotene and alpha-carotene, which the body converts into vitamin A (promotes healthy vision, skin, and hair)

Sources and Additional Reading:

• https://universityhealthnews.com/daily/nutrition/health-benefits-tomatoes/

• https://www.healthline.com/nutrition/foods/tomatoes#side-effects

• https://draxe.com/tomato-nutrition/

Green Bean and Tomato Summer Salad

We got some delicious green beans in our CSA farm box this week, and I also picked some up at our local farmers market. They are so delicious right now, and clearly very much in season. This simple recipe does not take long to whip up and packs in great flavor (with a tangy lemon and tarragon vinaigrette). It’s the perfect side for a warm summer night because it can be made ahead and served cool or at room temp. Last night, we enjoyed this dish alongside some grilled salmon, and it was perfection.

Ingredients

(Serves 4 as a side)

• 1 lb green beans, with the ends trimmed

• 2 cups chopped tomatoes (about 1 in)

• ⅓ cup pistachios (or hazelnuts), toasted and roughly chopped

For the dressing:

• 2 tsp dijon

• 1 tbsp tarragon (dill or basil would be great here too)

• ¼ cup olive oil

• Juice from ½ a lemon (about 2 tbsp)

• Salt and pepper to taste

Directions:

Served here with grilled summer squash and salmon (with lemon, dijon, tarragon). Delish!

• Bring a large pot of water to a boil. Season with salt. Add green beans a boil for about 2-4 minutes. They should still have a little bite to them.

• Drain the beans and transfer to a bowl of ice water to stop the cooking.

• While cooling, prepare the dressing by whisking dijon, tarragon, olive oil, lemon juice, salt and pepper until combined.

• Dry the beans and chop into 2 in. long pieces

• Chop your tomatoes. I like to use a variety (like cherry and heirloom) for flavor and color.

• Assemble tomatoes and beans in a serving bowl. Pour about half of the dressing on top. Toss and taste. Use more dressing if needed.

• Top with toasted pistachios (or hazelnuts) and serve.

• Optional: Top with feta or goat cheese for some extra tang!

Health benefits of green beans.

• They have high levels of antioxidants, which helps fight free radicals in the body (a culprit of many diseases)

• One serving of green beans contains a quarter of your recommended daily intake of vitamin C, which helps fight infection and in the production of collagen

• They are a great source of vitamin K, which is essential for bone health

• They are a great source of plant protein, essential for muscular health, cell development, and a healthy immune system

• They can also be helpful in improving fertility because of the folate and iron and low glycemic index
  

Sources and additional reading:

https://draxe.com/green-beans-nutrition/

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-green-beans/

https://www.healthline.com/health/food-nutrition/green-beans#protein