Hearty Lentil Soup
/Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious Recipe for Hearty Lentil Soup (Vegan, Gluten-Free).
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Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious Recipe for Hearty Lentil Soup (Vegan, Gluten-Free).
Read MoreFull-meal salads are my absolute go-to during the summer months. And, with the growing trend of salads-in-a-jar, I can see that others are catching on. The secret to a perfectly balanced, full-meal salad (that will actually fill you up) is to include whole grains, protein, and healthy fats along with all those veggies. I also like to include a sweet note (such as fresh or dried fruit) and something crunchy for texture. Often foods will do double duty, such as chopped nuts providing protein, healthy fat, and crunch.
Baby- and Kid-Friendly Version: Serve each salad component “deconstructed”, in it’s own little pile. Serve a small dish (ramekin) of the dressing on the side. Or, do a make-your-own salad bar with the ingredients. There is no extra work for baby-friendly, finger-foods – just place pieces on your baby’s tray.
Enjoy!
Protein Food Ideas:
Whole Grain Ideas (Starch Foods):
For inspiration, here are two of my favourite full-meal salads. You’ll notice that there aren’t amounts listed for the salad ingredients – make as much or as little as you want.
Black Bean Salad
Ingredients
Brown rice
Black beans
Bell pepper (red, yellow, or orange)
Corn (cooked from frozen or cut off the cob)
Avocado
Dressing
1 TBSP Vegetable oil (I particularly like avocado oil)
1 TBSP White wine vinegar
2 TBSP Lime juice
1/4 tsp Ground cumin
1/8 tsp Cayenne pepper (optional)
Pinch Salt
Lentil-Farro Salad
Ingredients
Farro, cooked and cooled
Green lentils*, cooked and cooled
Grated carrot
Grated beet
Kale, cut into thin ribbons and massaged with a dash of oil, vinegar and salt
Slivered almonds
Raisins
Dressing
1 TBSP Good, extra virgin olive oil
3 TBSP Balsamic vinegar
Fresh cracked pepper
Pinch Salt
* Do you have difficulty digesting beans? Give lentils a try, they’re less “musical”, and check out my tips for making beans and lentils less gassy.
It's official - 2016 is the year of the pulse! Pulses, such as chickpeas, are high in vegan-source protein, high in fibre, low-glyemic carbs, and contain lot of other nutrients. Did you know that we grow lots of them in Canada? Roasted chickpeas are a delicious way to eat more pulses. My friend Margie Barnard, a fantastic cook (we're talking Four Seasons Hotel), and I developed these recipes. We each had our favourites, so I’m sharing all four. The steps are the same for all of them.
Whole chickpeas are a choking hazard for little ones, so this is a good snack idea for kids 3 years and up (and us kids at heart).
Drain and rinse the chickpeas.
Pat dry the chickpeas until well dried (otherwise they’ll be mushy).
Combine all the other ingredients in a medium-size bowl.
Toss the chickpeas into the mixture. Coating the chickpeas well.
Line a cookie sheet with parchment paper. Spread the coated chickpeas onto the parchment paper-lined sheet.
We played around with the oven temperatures while they were cooking so I’m afraid that I don’t have exact temperatures and times for you. We started at 400 degrees for the first while, then stirred the chickpeas and reduced the oven temperature to 350 degrees. Keep a close eye on them while they bake. You’re looking for them to turn a golden brown colour. And, when you taste them, they have a crunchy shell and are soft in the middle. The recipes containing honey turned the darkest colour, the fastest.
Allow to cool, then ENJOY!
15oz can chickpeas
1/2 tsp garlic powder
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp pepper
2 Tbsp olive oil
15oz can chickpeas
1 tsp garam masala
1/4 tsp salt
2 Tbsp olive oil
15oz can chickpeas
2 Tbsp honey
1 tsp sugar
1 tsp cinnamon
15oz can chickpeas
2 Tbsp honey
1 tsp canola oil
1/4 tsp salt
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