Posts Tagged ‘tomatoes’

Good for You Lentil Salad

| June 26th, 2013

 

This combination is powerful.  You’ll find it hard to beat the cholesterol lowering fiber from lentils, lycopene from tomatoes, and one of my favorite healthy foods-cancer fighting red peppers. Vitamin E from olive oil rounds out this nutritional knock out dish.  I think it is one of the best recipes for both great flavor and great health benefits plus it is perfect for a picnic.

 

Ingredients
                                                                                                                                                           1 cup dried lentils (French green lentils or black Beluga lentils are the best varieties to use for lentil salads because they have lots of flavor and they hold their shape when cooked.)
2 tablespoons red wine vinegar
1 teaspoon Celtic or sea salt (has lots of minerals)
Freshly ground black pepper to taste

3 tablespoons extra-virgin olive oil (this is the one with the most vitamin E)
½ of sweet red pepper, finely diced (more vitamin C than an orange)
3 tablespoons chopped parsley or basil
1/2 cup thinly sliced scallions (green and white parts) or fresh chives
1/2 cup crumbled goat or feta cheese
1 cup sliced tomatoes or cherry tomatoes right out of the garden

Optional: sliced Kalamata black olives but for me this is critical in the over all flavor

4  large leaves (cleaned and dried) romaine lettuce leaves (one of the most nutritional lettuces you can buy)

 

Directions

1. Sort and rinse the lentils. Place in a saucepan and cover with water by 3 inches (the length of your index finger) and bring to a gentle boil. Immediately reduce to a simmer and cook until tender all the way through about 20 minutes.  Don’t overcook to avoid mushy texture. Drain.

2. Toss the hot lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes. Taste and adjust seasonings if needed. Then gently add the olive oil, red peppers, scallions, cherry tomatoes, feta and parsley.

3. Ladle each serving of the room temperature lentil mixture into a large lettuce leaf and garnish with the above suggestions to your liking.  Serve immediately.

-To your good health, Lee Newlin

 

You Need This Soup

| November 4th, 2011

Serves 6-8

Whenever we travel I have this soup stored in my freezer at home ready to boost our immune systems into fighting off any bug that we might have picked up. It is great to make for family and friends as well as making it for yourself. Everything is right here to come to the rescue from fighting colds to cancer plus it is delicious. Have everything ready to go and it will pull together quickly. You can do this. -To your good health, Lee

Ingredients:
1 ½ C. dried navy or black beans rinsed and cooked till just tender or 2 cans drained.
1 tsp olive oil
3 cloves garlic, chopped
Zest of 1 organic lime and juiced separately
1 small red onion diced
2 stalks celery, diced
1 large bulb fennel, finely chopped
6 cups greens (cabbage, kale, collards, broccoli leaves) chopped into ½ ” pieces
2-3 cups vegetable stock
28 oz. can tomatoes, diced with juice or 6 medium fresh tomatoes
1 small can chopped green chilies mild
Chopped cilantro to garnish
Optional or delete if vegan- Dollop of Greek yogurt or strained kefir cheese to go on top of each bowl

Directions

Heat oil in a soup pot over medium heat no hotter than that and immediately add garlic.

Add lime zest stirring constantly until garlic is tender- a few seconds. DO NOT BROWN

Toss in onion, celery, and fennel and sweat all, stirring, until soft (4-5 minutes).

Add all greens and stock then cover pan and gently cook for 4-6 minutes.

Gently pour in beans and tomatoes and heat through only

Stir in chilies, cilantro and lime juice to taste, heat through once more and serve

Garnish each bowl with the Greek yogurt or chopped cilantro on top.
(Do not boil this soup or you risk losing that wonderful green color)

Quinoa Kale

| March 25th, 2010

Quinoa and Kale

Quinoa Kale –Best way to get your family (Dad too!) to eat greens…

1 tablespoon olive oil
1 large onion chopped
2 cloves garlic minced
1 red bell pepper chopped
Pinch crushed red pepper
Kale about 6 cups cleaned, ribs removed and leaves chopped
16 oz. can diced tomatoes don’t drain
1/4 white wine
salt and pepper to your taste
½ teaspoon Italian seasoning

8 ounces quinoa elbow pasta
Kalamata olives chopped pits removed first
1 cup cubed vegetarian cheese or mozzarella or feta
¼ cup Parmesan cheese or nutritional yeast

Start pasta water for elbows.

Sauté onions, garlic, crushed red hot pepper flakes and red bell peppers in olive oil for 6 minutes on medium heat
Add the kale, tomatoes and wine and cook until wilted with lid on over low heat for 6 minutes Add seasonings.

Preheat oven 375º

Boil pasta al dente per instructions on box

In a large bowl gently fold together cooked pasta, kale mixture, olives, cheeses.
If you are missing meat you can toss in meatless crumbles like Bocca brand.

Sprinkle parmesan or nutritional yeast over top and bake for 30 mins

SOOOOO good