Here are some terrific recipes to help you eat when your expecting in style! They’re from the great book, Feed the Belly: The Pregnant Mom’s Healthy Eating Guide by Frances Largeman-Roth, RD.
Mornin’ Sunshine Parfait
I love parfaits because they are ridiculously easy to make, but they’re pretty enough and girly enough to feel like a special treat. I like making them for weekend guests, or just for myself when I need a little pick-me-up. You’ll need parfait glasses or wine glasses for serving.
Prep: 5 minutes
Makes 4 servings
Baby Bonus: It tastes like you’re having dessert for breakfast, but it has a healthy 13 g of protein to build Baby’s muscles.
Momma Must-Have: Cool, creamy, and delightful. An easy way to entertain for brunch if the in-laws happen to visit.
1½ cups fresh berries, preferably a mix of blueberries,
raspberries, and blackberries
2 cups low-fat Greek yogurt
½ cup Hippie-Chick Granola or your favorite granola
4 teaspoons honey
1. Place about 1 tablespoon of berries in the bottoms of 4 glasses
(enough to cover bottom of glass). Then, spoon about ¼ cup of
the yogurt into each glass. Top with a little of the granola.
2. Repeat layering the fruit and yogurt. Drizzle 1 teaspoon honey
over the yogurt layer, and top each parfait with the remaining
granola. Grab a spoon and dig in!
Calories 202; Fat 4 g (Sat 1 g, Mono 0 g, Poly 0 g); Cholesterol 5 mg; Protein 13 g;
Carbohydrate 29 g; Sugars 20 g; Fiber 3 g; Iron 1 mg; Sodium 46 mg; Calcium 93 mg
This packed-full-of-goodies granola is wickedly tasty, but has all the goodness you’d expect from your local health food co-op. It’s great as a topper for less tasty cereal, and it’s perfect for adding a bit of crunch to yogurt or ice cream. Pack some up for on-the-go treats in snack-size zip-lock bags.
Prep: 8 minutes
Cook: 23 minutes
Makes 6 cups of granola (12 1/3-cup servings)
Momma Must-Have: Skip the high-fructose corn syrup, tropical
oils, and preservatives that you’ll find in many commercial brands
of granola. This one gives you 3 g fiber per serving, plus heart healthy almonds and pumpkin seeds.
½ cup oat bran flakes
2 cups old-fashioned oats
¼ cup slivered almonds
¼ cup roasted pumpkin seeds
¼ cup dried currants or raisins
¼ cup dried cranberries
½ cup dried tart cherries
¼ cup flax seeds
½ cup honey
1/3 cup (5 tablespoons) unsalted butter, melted
1. Preheat oven to 350ºF. Coat a baking sheet or jelly roll pan with
cooking spray; set aside.
2. In a large mixing bowl, combine the bran flakes, oats, almonds,
pumpkin seeds, currants, cranberries, cherries, and flax seeds.
3. In a small bowl, combine the honey and melted butter, and pour over the oat and fruit mixture. Stir with a wooden spoon until combined.
4. Spread mixture onto the prepared pan, and bake for 23 minutes or until golden. Cool on the pan, and break into pieces
with a spatula. Store in an airtight container (I like a glass jar)
for up to a week.
Calories 228; Fat 10 g (Sat 4 g, Mono 1 g, Poly 0 g); Cholesterol 13 mg; Protein 5 g;
Carbohydrate 30 g; Sugars 16 g; Fiber 3 g; Iron 1 mg; Sodium 7 mg; Calcium 22 mg;
Folate 3 mcg; Beta-Carotene 104 mcg; Potassium 21 mg
Love That Bump Lemonade
Many women told me that they couldn’t get enough lemonade during their pregnancies, so I wanted to develop a lemonade recipe that was easy and not overly sugary. First, you’ve got to use fresh lemon juice: the concentrate just doesn’t cut it. Then you’ve got to sweeten it. This one’s made with agave nectar, which I find really delicious. If you prefer sugar, heat the same amount of natural sugar with a cup of water on the stove until you get a syrup. This “simple syrup” then gets mixed with the
lemon juice and water.
Prep: 10 minutes
Makes 8 8-ounce servings
Momma Must-Have: This tart beverage may just help nix your
morning sickness—at least for a while.
8 ounces fresh lemon juice (about 5 lemons)
½ cup agave nectar
64 ounces of cold water (8 cups)
Mint sprigs (optional)
1. After you’ve juiced all the lemons, set them aside. Place the agave in a heatproof container, and microwave it for 30 seconds. It should be nice and liquidy. If not, put it back in for another 10 seconds (don’t do it for a full minute, or else it will get scalding hot).
2. Whisk the warm agave nectar into the lemon juice. At this point, you can use the honey-agave mixture as a concentrate, making aserving at a time and keeping the rest in a covered container in the fridge. Add ¼ cup of the concentrate to either cold water and ice for lemonade—sparkling water is a nice twist—or hot water for a soothing lemony beverage. Or you can add it to a big pitcher (filled up the rest of the way with the cold water), add a mint sprig (optional), and pour yourself a refreshing glass.
Calories 71; Fat 0 g (Sat 0 g, Mono 0 g, Poly 0 g); Cholesterol 0 mg; Protein 0 g;
Carbohydrate 20 g; Sugars 17 g; Fiber 0 g; Iron 0 mg; Sodium 1 mg; Calcium 10 mg;
Folate 7 mcg; Vitamin C 14 mg
What are your favorite pregnancy recipes? Do share!!click to comment
In last week’s ZIED GUIDE blog, I reviewed Food: The Good Girl’s Drug by Sunny Sea Gold. The book chronicles Gold’s escape from binge eating disorder and charts a healthful path young women can follow, based on Gold’s experience and expert recommendations, to overcome their food-related struggles.
In this week’s blog, I wanted to answer the following question by a ZIED GUIDE reader, Mindy B., mother of 3, from New Orleans, Louisiana:
“How can we raise our growing daughters to overcome the media messages they’re bombarded with to feel good about their bodies?”
I think the best way to raise daughters to feel good about their bodies is to treat our own bodies with respect and speak positively about them. We also need to speak in a positive way about other people’s bodies, especially those around us and those in the media. Most importantly, we need to find a way to focus more on the inside of growing girls than on the outside so that they see there’s more than meets the eye and that what’s most important about a person is the kind of person you are, and how you treat others. I’d also like to answer Mindy B’s question by making a recommendation for a great new book. While this book is meant to be read by young girls, I think it would make for a great read for women everywhere who raise daughters. They can read it on their own to get a sense of how to speak to their young daughters, but they can also read it with their growing girls as a point of reference and as a way to start a discussion about what many girls are likely thinking and feeling as they grow up.
Diet Drama is a timely new book penned by Nancy Redd, a New York Times best selling author of Body Drama, Harvard graduate, and former Miss America contestant (and winner of the swim suit competition, no less). It takes young readers on a journey towards accepting their bodies, and ultimately learning to feed and use their bodies in a more positive and healthful way.
In Part 1 called “Feed Your Body,” Redd provides an overview of why girls may feel badly about their bodies, and how pressure to conform to so-called “ideals”–being thin and beautiful, for example–contribute to the problem. Redd discusses 5 common ‘love your body’ dramas and provides suggestions for how to deal with them. For example, for readers who think “I can’t enjoy my life until my body is better,” Redd suggests you to stop blaming your body for all your woes, to start saying yes to social events and invitations (like going for a swim where you’ll have to bare all in a bathing suit), and to be positive about your body instead of bashing it and being overly critical about yourself.
In Part 2 called “Move Your Body,” Redd discusses the importance of movement in helping teen girls have energy and feel good about themselves. She provides tons of practical tips about what to do, how to do it, and how to sidestep excuses that prevent girls from exercising. I especially love that throughout the book, Redd used photos of teen girls with different body shapes and sizes as a way to illustrate we all look unique and different and should feel good about whatever skin we’re in. Redd also outlines 5 ‘move your body dramas’ to help girls become and stay active and feel motivated to continue no matter what time of the month it is or how busy they get.
In Part 3 called “Feed Your Body,” Redd outlines the basics of a healthy, balanced diet. She highlights why it’s critical to eat regularly and to not skip meals, and why girls should never ever take diet pills. She also provides descriptions of common eating disorders and provides helpful references at the end of the book.
Overall, Diet Drama is refreshing, inspiring, and motivating. It provides great guidance and information about food, body image, fitness, and so much more. Redd has done a great job delivering wonderful, sensible, real-world advice and wisdom to girls, and her voice throughout is sure to resonate with girls everywhere. Diet Drama makes a wonderful, empowering gift for any tween or teen girl.click to comment
Teen girls and young women everywhere have something to celebrate. Two new books are just what this dietitian has ordered to help you (or someone you know) feel better about the skin you’re in, get sane about food, and nourish your body.
This week’s blog highlights one of the book– a great one called Food: The Good Girl’s Drug: How to Stop Using Food to Control Your Feelings by Sunny Sea Gold, deputy editor at Redbook magazine and founder of HealthyGirl.org, a support site for girls and women who emotionally overeat, binge eat, or yo-yo diet. Sunny and I first met about 6 years ago when I was a contributing editor for Seventeen magazine. Having overcome a 15-year battle with binge-eating disorder, Sunny has bared all in her book, revealing her personal struggles, and rounding up advice from top experts to help young women everywhere know they’re not alone, and that, they too, can overcome their food demons.
Through sharing her own story and those of others who have suffered with binge eating disorder, Sunny helps teen girls and young women identify the causes of their disorder, recognize and understand their eating problems, and relearn how to use food as fuel instead of using it to soothe their feelings.
The book is divided into three parts:
Part 1: Understanding What’s Going on Between You and Food
Part 2: Let the Healing Begin: How to Start Getting Sane About Food
Part 3: Living Your Life Without Relying on the Good Girl’s Drug
Helpful exercises that encourage readers to ponder their irrational thoughts, start a food and hunger journal, and track negative body thoughts are sprinkled throughout the book to help readers identify what the real problem is and how to work towards making healthful changes in their attitudes and behaviors that relate to food and their bodies.
Food: The Good Girl’s Drug ends with a helpful resource list that includes information about support groups, books, reputable online resources, and eating disorder treatment centers.
As a registered dietitian who works with women and children, I find Sunny’s book to be an invaluable resource and think it can be an extremely useful tool to help young women realize they’re not alone when it comes to food, body, and self-esteem struggles. Readers will likely feel they don’t need to surrender to their struggles and that, like Sunny and so many others, they too can get more sane about food, feel better about themselves and the bodies they live in, and have a more healthful, balanced, and fulfilled life.
In next week’s blog (Part Two), you’ll learn about another book designed to help younger girls overcome their diet dramas, so stay tuned!
Have you overcome an eating disorder or food struggle? Please share your story here.click to comment
With Earth Day fast approaching (it’s on April 22nd), here’s a terrific recipe adapted with permission from Jackie Newgent’s Big Green Cookbook. It’s sure to help you ease into going green and keep the fire alive in your kitchen (not to mention in your belly). Is your mouth watering?
Watercress Salad with White French Salad Dressing
Makes 4 servings: 1 1/2 cups each
Sure, you can open up a bottle of chemical-laden salad dressing and dump it on some lettuce. (Sorry, I’ll pass on that dinner invitation!) But there’s a fresher, tastier way in this very simple, elegant salad made with dark, peppery greens and a homemade dressing that’s rich in heart-healthful fat and pure decadence. (Please, invite me to that dinner!) It gets even simpler because you can make and serve the dressing and salad all in one bowl.
1/4 cup + 1 tablespoon canola or soybean oil
3 tablespoons white wine vinegar
3 tablespoons mild floral honey
1 small shallot, minced
1 large clove garlic, minced
1 teaspoon Dijon mustard
3/4 teaspoon sea salt, or to taste
2 large bunches watercress, thick stems trimmed (6 cups)
1/2 cup thinly sliced red onion
1. Whisk together the oil, vinegar, honey, shallot, garlic, mustard, and salt in a large serving bowl.
2. Add the watercress and onion. Gently toss and serve.
Nutrition Info Per Serving: 220 calories, 18 g total fat, 1.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 490 mg sodium, 17 g total carbohydrate, 1 g dietary fiber, 1 g protein
Little Green Cooking Tip: Use a silicone whisk so as not to scratch a nice serving bowl. That way, it’ll allow you to prep and serve all in the same bowl. And that means less clean up-less soap, less water, less energy, and less time.
Use It, Don’t Lose It: Instead of tossing some parsley onto a plate for a garnish, finely chop leftover watercress stems and sprinkle onto other dishes served at the same meal as a watercress salad.
What are your favorite GREEN recipes?click to comment
Spring is in the air…can you feel it? What will you do to stay healthy and fit now that the weather is on the up and up?
As I just mentioned in my ZIED GUIDE weekly newsletter, a friend and I had planned to sign up for the Fitness/More half marathon in NYC this upcoming weekend. Unfortunately, despite our plan, life got in the way and by the time we tried to sign up, we were shut out!! To keep my motivation and inspire others to usher in spring with a little more step, I decided to set a goal to walk the distance of a marathon—26.2 miles—each week during the month of April. Starting on Friday, April 2, I will walk an average of about 4 miles each day—of course I’ll get less or more on any given day depending on the weather, and my schedule. My goal is to accumulate a total of more than 100 miles for the month. For each mile I walk, I will donate at least $1 to Live Light, Live Right, an amazing childhood obesity prevention program based in Brooklyn, New York.
I’d love you to challenge yourself with me. I already have some friends who are along for the ride. If you’d like to get involved, please do the following:
- Email me at firstname.lastname@example.org or tweet me at @elisazied or post a message on my facebook wall at http://on.fb.me/dUTKqv to say you’d like to join.
- Post how many steps you take or miles you walk once a day or once a week (whatever keeps you motivated to continue) on Twitter or on Facebook; please use #walkamarathon with every post. If you’re not on Twitter or Facebook, post your progress at the end of this blog post to stay motivated and encourage others to get involved.
- If you’d like to commit to donate to a charity of your choice, feel free to post that as well to make yourself accountable and inspire others to be charitable as well.
- Remember that EACH AND EVERY STEP YOU TAKE counts towards your total, so be sure to strap on that pedometer or do whatever it will take, rain or shine, indoors or out, to count every step you take. 20 blocks counts as one mile. You can walk solo, or grab a friend or even a group of friends to walk. Most importantly, and to avoid injury, be sure to set weekly/monthly goals that are healthful and realistic for you. No matter what distance you cover this month, even if you don’t meet your goal, every step you take will help you stay fit, inspire others, and potentially even help a cause or charity close to your heart.
- Please share this post with your colleagues, friends, and family. The more we can spread the word, the more motivated we will each be to challenge ourselves and at the same time, help others.
Thank you for your support! Are you in?click to comment
Here are two delicious recipes–one for breakfast, and one for a tasty lunch or dinner– from the brand new book, Hungry Girl 300 Under 300. This latest book by Lisa Lillien, star of the Hungry Girl tv show on The Cooking Channel, and creator of hungry-girl.com, is sure to be a best seller, and is likely to be a great tool to help you and your family prepare and eat smaller portions of great tasting food. Enjoy!
Super-Sized Berry-nana Oatmeal Parfait
PER SERVING (entire recipe): 285 calories, 4.5 g fat, 359 mg sodium, 54 g carbs, 6.5 g fiber, 21.5 g sugars, 9 g protein
1/3 cup old-fashioned oats
3/4 cup Unsweetened Vanilla Almond Breeze
1 no-calorie sweetener packet
1/8 tsp. cinnamon
1/8 tsp. vanilla extract
1/2 cup fat-free vanilla yogurt
1/2 cup sliced strawberries
1/2 banana, sliced
Combine all ingredients for oatmeal in a small nonstick pot on the stove. Add 3⁄4 cup water and mix well. Bring to a boil, and then reduce to a simmer. Cook for about 9 minutes, stirring often, until somewhat thick and creamy. (It will thicken more upon chilling.)
Allow to cool slightly. Transfer to a bowl, cover, and refrigerate until chilled, at least 1 1/2 hours.
Stir oatmeal thoroughly until uniform in texture. Spoon half of the oatmeal into a glass, and top with 1/4 cup yogurt, 1/4 cup sliced strawberries, and 1/4 sliced banana. Repeat with remaining oatmeal, yogurt, strawberries, and banana.
Serve and enjoy!
MAKES 1 SERVING
Sweet Coconut Crunch Shrimp
PER SERVING (1/4th of recipe, about 5 shrimp): 164 calories, 4.5 g fat, 266 mg sodium, 12 g carbs, 2 g fiber, 3.5 g sugars, 19.5 g protein
1/4 cup Fiber One Original bran cereal
1/3 cup shredded sweetened coconut
3 tbsp. panko breadcrumbs
1/4 tsp. chili powder
1/8 tsp. garlic powder
1/8 tsp. black pepper
12 oz. (about 20) raw large shrimp, peeled, tails removed, deveined
3 tbsp. fat-free liquid egg substitute
Preheat oven to 400 degrees.
Place cereal in a sealable plastic bag and, removing as much air as possible, seal. Using a meat mallet, carefully crush cereal through the bag. Add sweetened coconut, panko breadcrumbs, chili powder, garlic powder, black pepper, and salt to the bag; seal and shake to mix. Transfer mixture to a large plate and set aside.
Spray a large baking sheet with nonstick spray and set aside. Pat shrimp with paper towels to ensure they are completely dry.
Combine shrimp with egg substitute in a bowl and toss lightly to coat. One at a time, shake excess egg from shrimp and transfer to the coconut-crumb mixture, gently patting and flipping to coat. Evenly place coated shrimp on the baking sheet.
Bake in the oven until outsides are crispy and lightly browned and insides are cooked through, 10 – 12 minutes. Serve and enjoy!
MAKES 4 SERVINGS
Source: Reprinted with permission from Hungry Girl 300 Under 300: 300 Breakfast, Lunch, and Dinner Dishes Under 300 Calories.click to comment
Mexican food lovers can rejoice with this delicious chimichanga recipe that not only feeds a family right, but makes a great on-the-go next day lunch.
Makes 4 Servings.
4 (8-inch) or 8 (6-inch) whole-wheat tortillas
1 1/2 cups cooked and cubed chicken
3/4 cup salsa, thick and chunky (extra salsa = optional)
1/2 cup (2 ounces) grated, reduced-fat cheddar or Mexican blend cheese
Preheat oven to 400 degrees. Mix filling ingredients in a medium bowl. Warm tortillas until pliable (about 5 seconds each in microwave or in a nonstick skillet). Wet one side of tortilla and place wet side down. Spoon on filling ingredients. Fold to hold in filling. Spray baking dish with nonstick cooking spray. Lay chimichangas, seam side down, on baking dish. Bake for 15 minutes.
Cook’s tip: You can replace the chicken with ground or diced beef, pork, or turkey.
Nutrition information per serving:
Total fat 5g
Saturated fat 2g
Total carbohydrate 27g
Dietary fiber 2g
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D. (www.QuickandHealthy.net), Published by Small Steps Press, publishing health conscious books for the general public, an imprint of the American Diabetes Association.
Here’s a chili recipe to keep things hot in your kitchen & in your mouth! This thick and tasty chili is not only simple to prepare, but it packs in lean protein, complex carbohydrates, and fiber to fill you up and keep you satisfied at lunch, dinner or beyond! If you double the recipe, you can freeze leftovers in small containers.
Makes 5 servings (one serving = approximately 1 and 1/4 cups)
1/2 pound skinless, boneless chicken breasts
3/4 cup chopped onion
2 teaspoons chopped garlic
2 cans (15 ounces each) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes, not drained*
1 can (4 ounces) diced green chiles
1 cup water
1 tablespoon dried cilantro
2 teaspoons chili powder
1/2 teaspoon ground cumin
Cut chicken into bite-size pieces. Brown chicken in a saucepan that has been sprayed with nonstick cooking spray. Add remaining ingredients. Cover and simmer for 30 minutes or until chicken is tender.
*Sodium is figured for no added salt.
Nutrition information per serving:
Total fat 2g
Saturated fat 0g
Total carbohydrate 33g
Dietary fiber 10g
Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D. (www.QuickandHealthy.net), Published by Small Steps Press, publishing health conscious books for the general public, an imprint of the American Diabetes Association.click to comment
What better way to celebrate the American Dietetic Association’s National Nutrition Month than with an interview with my friend and colleague Keri Gans, author of a brand new book that’s sure to help many, The Small Change Diet: 10 Steps to a Thinner, Healthier You (Gallery). Here are the highlights from our conversation:
What inspired you to write this book?
Having been in private practice for over 10 years and listening to my patients’ struggles with weight loss, and then seeing their successes, I thought what I had to say could be very helpful to others. Also, so many times over the years when I worked with the media, a journalist or producer would ask if I had written a book. After having to answer that question with a no so many times, I decided I should do something about it! I thought to myself, if they think that what I have to say is important, why not share it with more people.
We’ve all heard about how small changes could lead to big results…what makes your particular approach to making small changes different/better/more unique than others?
We have heard before that small changes lead to big results, but my approach is different because I individualize that concept for every reader. There are no time restraints, no specific order you must follow, and no beginning or end. The changes I suggest should be approached in any order you feel comfortable with, and you should take as long as you need to adopt the new behavior as a habit. When you successfully change a habit, it helps you feel very positive about yourself and motivated to stick with it. Along the way I break down every small change into smaller, specific, easy steps so you can continuously feel you’re moving forward.
A question I’m often asked is “Can I really eat French fries and other foods I enjoy and still lose weight?” What say you?
You bet! Losing weight shouldn’t be about avoiding the foods you love, since deprivation almost always leads to failure. I encourage readers to continue to eat the foods they love, but just learn to eat them in a new way. Perhaps it is simply eating a smaller portion, decreasing the frequency you eat the food or learning to prepare the dish in a healthier way.
On twitter, you often say “skip the bread basket.” You know I—like so many others—love bread. So what do you tell your readers who want to have bread?
I love bread too! The reason I recommend skipping the bread basket is because most of my patients not only eat the bread (and more than one piece for that matter), but also continue to eat a huge bowl of pasta or mashed potatoes which they most definitely finish. Something has to give in order for a person to lose weight. I encourage bread as part of the meal, i.e. on a sandwich, or with an omelet, but not as an extra. However, if out for dinner and they really want bread then a decision must be made on what they order and how much of the rest of the meal they eat. An entree of fish with a side of veggies could leave room for a piece of bread, but a burger with fries most definitely would not.
What are the top small changes you recommend for people who want to lose weight?
I recommend ten small changes, and don’t place any more emphasis on one or the other. In order for a person to maintain a healthy body weight, I think all ten need to be adopted. Increasing fiber intake, cutting empty beverage calories, and reducing undercover calories of dressings and sauces are among them.
For more information about Gans or The Small Change Diet, go to www.kerigansnutrition.com.
What small changes have you recently incorporated that have made a big difference in your life?click to comment
Crunchy chicken fingers, egg rolls, pizza and pasta– these may sound like foods you and your kids typically consume, but the term “healthy” may not come to mind when you think of these. The good news is, many of your family favorites can be prepared healthfully and still taste great thanks to a terrific new cookbook. Keep the Beat™ Recipes: Deliciously Healthy Family Meals, created by the National Heart Lung and Blood Institute (NHLBI) in collaboration with David Kamen, a chef and instructor at the Culinary Institute of America, packs in 40 simple, quick to prepare, delicious recipes you and yours will love to prepare and eat! Ideas for breakfast, brunch, lunch, snacks, and dinner are provided, and appealing recipes such as Hawaiian huli huli chicken, Mexican Lasagna, and Wow-y Maui pasta salad are included to bring healthful, nutritious foods with great flavors to your family menu.
Keep the Beat™ was created in partnership with the National Institutes for Health We Can! (Ways to Enhance Children’s Activity & Nutrition) campaign, a national education program designed to give parents, caregivers and entire communities a way to help children stay at a healthy weight.
When you make any of the delicious recipes in the book, please send me a photo to include on my blog; you and your family will be credited, of course! So what are you waiting for? Get cooking with the kids!
Full disclosure: I was given a free cookbook–but with no strings attached!click to comment
In honor of National Heart Month, I once again asked Aviva Goldfarb for a favorite red food recipe–and for many, including my husband, you just can’t beat beets! This lentil/beet salad with honey lemon dressing from SOS! The Six O’Clock Scramble to the Rescue is sure to please, so try it out. I’ll be happy to post your photos of this dish at the end of the blog post, so please share them!
Prep Time: 10 minutes
Cook time: 50 minutes
Makes 4 servings (about 1 ¾ cups each)
Aviva says “This is the most delicious combination, especially if you are crazy about beets like I am (I’m growing my own for the first time this year!). For this salad, I used pre-cooked and vacuum packed lentils and beets from Trader Joe’s, but it’s also terrific with freshly cooked lentils and fresh steamed beets. Serve it with Sugar Snap Peas with Cashews and pita bread or Indian naan.”
2 cups cooked lentils (or 1 cup uncooked)
4 beets (pre-steamed, if available), quartered and diced
½ cup crumbled goat or feta cheese
½ lemon, juice only, about ¼ cup
1 Tbsp. honey
2 Tbsp. olive oil
2 tsp. fresh dill, finely chopped, or use ½ tsp. dried dill
(Start the sugar snap peas first, if you’re making them.) In a medium-sized bowl, combine cooked lentils, steamed beets and the cheese (if lentils and/or beets aren’t pre-cooked, see instructions below). In a small bowl or measuring cup, whisk together the lemon juice, honey, oil and dill, and pour it over the salad. Toss gently, and serve immediately or chill it for up to 3 days.
To cook the lentils, rinse 1 cup lentils in a colander or bowl. In a medium saucepan with a lid, bring 1 1/2 cups water to a boil. Add the lentils to the boiling water, reduce the heat, cover the pan, and simmer the lentils for 25-30 minutes until they are tender to the bite. Drain any remaining liquid. Season the lentils with salt to taste. (This makes more than two cups of cooked lentils, so measure them before adding them to the salad.) You can make the lentils up to 2 days in advance.
To steam the beets, scrub the beets, and cut off the greens, leaving about 1 inch of stems attached to the beets. In a saucepan, bring about 1 inch of water to a gentle boil. Steam the beets, covered, for 45 minutes, until they are fork tender. Drain the beets, rinse them in cold water, and peel the skins, using your fingers or a vegetable peeler. You can make the beets up to 2 days in advance.
Scramble Flavor Booster: Use the juice of a whole lemon to make the dressing and season the salad with freshly ground black pepper.
Tip: The sweet taste of beets reflects their high sugar content making them an important raw material for the production of refined sugar; they have the highest sugar content of all vegetables, yet are very low in calories. As a general rule, the smaller the beet, the sweeter it is.
Side Dish suggestion: In a small skillet, heat 1 Tbsp. olive oil over medium heat. Add 8 oz. (about 2 cups) sugar snap peas and sauté them, stirring frequently, for 3-4 minutes. Add 1/4 cup chopped cashews and sauté them for about 2 more minutes and serve.
Side Dish suggestion: Serve it with pita bread or naan, either warmed in the microwave for about 1 minute or wrapped in foil and warmed in the oven at 300 degrees for 8 – 10 minutes.
Nutritional info per serving:
Calories 270, Total Fat 11g, Saturated Fat 3g, Cholesterol 10mg, Sodium 490mg, Total Carbohydrate 34g, Dietary Fiber 11g, Sugar 12g, Protein 13g.click to comment