Grains & greens; a simple, nourishing dish rich in plant protein that makes a great base to get creative with fun toppings. Top with fresh herbs, avocado, roasted vegetables. Serve with dill tahini or gochujang miso tahini sauce.
Make a double batch to use as a base adding different toppings to keep it simple + tasty!
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Spinach with Black Lentils & Quinoa
USE cooked Quinoa + lentils
FRYING PAN add olive oil, onion, sunflower seeds + garlic Saute 3-4 mins until golden
ADD spinach leaves, cooked quinoa + lentils + salt + spices*, dried herbs* Stir fry 1 min. Turn off heat.
TASTE adjust seasoning. Add any fresh herbs you might be using.
SERVE as it. Top with fresh herbs, avocado, roasted vegetables, gochujang miso tahini sauce or dill tahini dressing or Mixed Mustard Dressing
SPICES add ½ -1 tsp curry powder, spice mix, cumin, smoked paprika. ¼ tsp chilli flakes,
HERBS Dried – 1 tsp – oregano, Italian, Provence. Fresh 2-4 tbsp basil, parsley, cilantro, dill, chervil, chives.
SWAP spinach for bok choy, kale, swiss chard, good king henry, cabbage.
ADD vegetables = zucchini, peas, peppers, broccoli, cauliflower – finely chop & stir fry.