Red Lentil Curry

Delicious and nutritious, red lentils are rich in Fiber, Folate, Magnesium and Iron. Turmeric, one of the main spice used in Curry powder,  has been shown to be have antioxidant and anti-inflammatory properties. So not only is this dish full of great macro nutrients, it can help  speed along recovery.

Ingredients:

• 2 cups of dried red lentils, washed thoroughly
• 2 cups of water
• 1 small can of organic diced tomatoes
• 4 cloves of garlic, finely chopped
• 1 onion
• 1 tsp of Turmeric
• 1 tsp of ground Coriander
• 1 tsp of Garam Masala
• 1 tsp of Curry Powder
• 1 tsp of Red Chili Flakes (optional)
• 1 tbsp of coconut oil

Preperation:

1. Add the lentils to the water in a small heavy bottomed sauce pan.
2. Bring to boil. and let simmer until the lentils are cooked. Drain any excess water and rinse them.
3. Heat the oil in a large heavy based pan and the onion and garlic.
4. Saute until the onion starts to turn golden.
5. Add the Turmeric, Garam Masala, Coriander, Curry Powder and Red Chili Flakes to the onion garlic mixture and saute for another minute.
6. Add the can of tomatoes and the red lentils and let simmer for 10 minutes.

Mediterranean Chicken Breasts

This delicious recipe is inspired by my Mediterranean roots, The chicken goes well withe Quinoa Tabbouleh recipe below or try it with a Horiatiki(Greek village) salad. I like to use fresh minced garlic, but garlic powder works as well. My two herbs of choice are Oregano and Thyme, but you can also use Mint and/or Rosemary. Fresh herbs are preferred, but not necessary. You don't need to use extra virgin olive.

Ingredients:

• 4 Large Organic Free Run Chicken Breasts
• 1/4 cup of olive oil
• 4 Cloves of Garlic
• 1 tsp of Oregano
• 1 tsp of Thyme
• Juice of 1 Lemon
• Himalayan Salt and fresh ground pepper to taste

Preparation:

1. Combine all ingredients in a large zip lock bag and mix.
2. Refrigerate for 3 hours to let the flavours absorb.
3. Grill on medium heat until done,
4. Enjoy

Quinoa Tabouleh

Inspired by Ann Barnes's fantastic line of super foods here is my recipe for a twist on a classic Mediterranean dish.
Quinoa is a fantastic source of protein as it contains a balanced set of amino acids essential for humans. It is high in fiber, Magnesium, Zinc, and Iron.
Feel free to use you rice cooker to prepare the quinoa.
Make sure to rinse you parsley thoroughly.
For ease of preparation, I recommend using a food processor to prepare the parsley and green onion.
Since you are consuming most of the ingredients raw, I recommend using organic produce, or getting it from your local farmer's market.

Makes 2 servings

Salad:

• 1 cup of quinoa ( preferably Mum’s Original Heirloom Unpolished Quinoa)
• 1cup of water
• 1 cup of chopped parsley
• 1/4 cup of chopped green onion
• 1/2 cup of grape tomatoes halved

Dressing:

• 1/4 cup of extra virgin olive oil
• juice from half a lemon
• fresh ground pepper
• sea salt
• 1/2 teaspoon of minced garlic (optional)

Preparation:

1. Bring water to boil in a heavy saucepan. Add the quinoa and cover. Allow to simmer for 25 minutes.
2. Remove the pot from heat and allow it to cool for 10 minutes.
3. Fluff with a fork.While the quinoa is simmering, prepare the other salad ingredients.
4. When the quinoa is cooled, mix all the salad ingredients into a large bowl. Stir in the dressing ingredients gently.
5. Enjoy!

Healthy Italian Sandwich

One of the biggest challenges facing people today is eating on the go. We're often in settings that don't allow us the opportunity to reheat a prepared sit down meal that requires utensils.
While a healthy trail mix can certainly fill in as a calorie dense snack, most people don't find it particularly satisfying.
A good sandwich can incorporate protein, carb and veggies and leave you feeling satisfied.

Start with 2 slices of whole grain or sprouted grain bread. A good rule is to choose the densest bread you can find. I like to use Pesto and Roasted red pepper spread to put the Italian touch on the sandwich. For meats I prefer nitrate free porscuitto and turkey. Throw on some low fat provolone and top it off with some organic mixed sprouts.

In summary:

• 2 slices of whole grain bread
• 1 tsp of pesto
• 1 tsp of roasted red pepper spread
• 2 slices of nitrate free porscuitto
• 2 slices of nitrate free oven roasted turkey
• 1 slice of low fat provolone or havarti
• 1 handful of organic mixed sprouts