Blog Monthly Archives: January 2015

Don’t let the old schoolyard rhyme scare you away from these nutrient-packed little legumes. Beans are an especially powerful way to add high quality, plant-based protein to your diet. They are super high in iron, B vitamins, as well as fiber, and are versatile enough that it is possible to never tire of them. Beans are also inexpensive, and even more so if you opt for dried, rather than canned, versions. Not only do dried beans have better nutritional content … Read More

Walnuts and dill add protein, fiber, omega-3 fats, calcium, magnesium and more to this aromatic chicken and rice dish. Since everything is made in one skillet, it also means clean up is a cinch. To make this even easier, you can use leftover chicken as a substitute for browning fresh chicken thighs; just shred cold and add in at the end. KEYWORDS: chicken, rice, protein, fiber, omega-3 fatty acids, calcium, magnesium Yield: 4 Time: 45 minutes  Ingredients: 5 boneless, skinless chicken … Read More

This incredibly easy, two-step crock pot meal is a high-fiber, high-potassium, low-fat  alternative to Indian take-out, which can be high in ghee (clarified butter) and cholesterol. KEYWORDS: chicken, lentils, curry, slow-cooker, crock pot, iron, fiber, protein, manganese, potassium, vitamin K, Curcuma longa, anti-inflammatory Yield: Serves 4-6 Hands on time: 5 minutes Inactive time: 4 hours Ingredients 6 chicken skinless, bone-in chicken thighs 1 cup of brown lentils 4 small potatoes, peeled and cut into about 1” chunks 1 medium onion, … Read More

Kale and White Bean Soup

Hale, hearty, and healthful, this fiber-rich belly warmer is easy to make and easy to love, especially during the cold winter months. The rich variety of nutrients provided by the simple ingredients make this soup a smart, gluten-free meal. KEYWORDS: kale, soup, protein, beans, fiber, legumes, antioxidants, folate, magnesium, gluten-free Yield: Serves 4 Prep time: 5 minutes Cooking time: 25 minutes Ingredients
: 1 tablespoon extra virgin olive oil 1/2 onion, chopped 3 carrots, sliced salt & pepper 2 garlic cloves, … Read More

Quinoa Tabbouleh

Unlike most other plant-based proteins, quinoa is a “complete protein,” in that it contains all nine of the essential amino acids that our bodies can’t produce ourselves. This refreshing and hearty tabbouleh salad is a great choice for your next picnic or potluck party, no matter the season. It also refrigerates well, so feel free to double the quantity and store in your fridge, for an easy side dish to enjoy over the next two to three days. KEYWORDS: protein, … Read More