Lentils, whole grain quinoa, and a vegetable medley team up to make this loaf a fibre powerhouse. Serve it with your favourite salsa.
3/4 cup (180 mL) brown/green or beluga lentils
1/2 cup (125 mL) quinoa
2 tsp (10 mL) vegetable oil
1 small onion, chopped
1 carrot, chopped
1 cup (250 mL) cremini mushrooms, sliced
1 red pepper, chopped
1/2 cup (125 mL) pecans, roughly chopped
2 eggs, slightly beaten
3/4 cup (180 mL) quick-cooking oats
3/4 cup (180 mL) oil-packed sun-dried tomatoes, drained and chopped
1 cup (250 mL) fresh parsley or cilantro, chopped
1 Tbsp (15 mL) curry powder
Salt and pepper to taste
Preheat oven to 350 F (180 C).
In medium saucepan, bring lentils and 2 1/2 cups (625 mL) water to a boil. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
In separate small saucepan, bring quinoa and 1 cup (250 mL) water to a boil. Reduce heat to low and simmer covered until water is absorbed, about 10 minutes.
In sauté pan, heat vegetable oil over medium. Add onion, carrot, and mushrooms to the pan and cook until vegetables have softened, about 5 minutes. Stir in red pepper and continue to cook for 3 minutes.
Remove vegetables from pan and toast pecan pieces until browned and fragrant, about 4 minutes, stirring frequently.
In large bowl, add all the ingredients and mix well. Transfer mixture to loaf pan and press down until even. Bake until firm and golden brown, about 50 minutes. Let rest for 10 minutes before unmoulding and slicing.
Each serving contains: 461 calories; 21 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 59 g carbohydrates; 18 g fibre; 116 mg sodium
source: "Load Up on Lentils", alive #336, October 2010
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.