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 + ensure you are getting nutritional bang for your bite.
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.
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.
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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.
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.