You are currently browsing the tag archive for the ‘olive oil’ tag.

Tabouleh – an excellent salad option for a hot summer day. It’s made with fresh herbs, tomatoes, olive oil, spices and can be eaten with pita bread, or atop romaine lettuce leaves. In the Middle East, fresh grape leaves are used as a scoop.

Tabouleh made with quinoa.

Tabouleh made with quinoa.

You can add any number of vegetables to tabouleh – according to taste; carrots, cucumbers, red or green onions are wonderful additions.

As you can see, tomatoes are a star attraction – and since they are in season right now and delicious varieties are currently available at your farmers’ market, why not pick up a few good tomatoes and try some tabouleh tonight?

Prep Time: 40-50 minutes

Ingredients:

  • 2 bunches of fresh parsley (1 1/2 cup chopped, with stems discarded)
  • 2 tablespoons of fresh mint, chopped
  • 1 medium cucumber, finely chopped
  • 6 medium tomatoes, diced
  • 1 tablespoon salt
  • 1/2 teaspoon black pepper
  • 1/2 cup bulghur, medium grade (can also use cooked millet or quinoa as gluten free options)
  • 6 tablespoons lemon juice
  • 6 tablespoons extra virgin olive oil

Preparation:

If using MILLET – add 1 cup of millet and a pinch of salt to 1-3/4 cup of water; cover and bring to a boil. Reduce heat, stir, place lid on the pan and gently simmer for 20 minutes. Then stir to fluff the grains and taste. It it’s still a little crunchy, add about ¼ cup of boiling water and leave over low heat so that it will steam covered for an additional 10 minutes.

If using BULGUR: place 1 cup of bulghar in a bowl and cover with 1 ½ cups of boiling water and a dash of salt. Cover bowl and set aside for 20 or 30 minutes. Fluff with a fork when all the water has been absorbed.

Combine all ingredients, adding salt, pepper, lemon juice, and olive oil last.

Serve immediately or chill in refrigerator for 2 hours before serving.

Advertisements
Colorful breakfast!

Colorful breakfast!

Okay, so let’s make it a baker’s dozen for the protein-rich breakfast series.

Protein-rich breakfast #13

This is an illustration of the basic black lentils and greens recipe I posted at the end of January. This time I sautéed 1 cup of cooked green lentils in olive oil, added 1 chopped tomato, some cumin, coriander, black pepper and salt for about 5 minutes. Then I added 2 cups of chopped Lacinato kale. I put on lid on the sauté pan and let it cook for about 3 minutes until the kale was soft.

After dishing plates for myself and my husband, we still had about 1 serving left (for lunch). I added a few slices of avocado and voila – a beautiful breakfast that kept me satisfied from 7 am until 1 pm!

Key take aways:

1- Experiment with what you have — the January 30 recipe called for black lentils, I had green – so I used them. It also called for coconut oil, but I just received the gift of some great olive oil so I used it; and we had no spinach, but had just purchased some really fresh Lacinato kale – so I used it. Making variations on basic recipes like this flexes your creativity bones and turns you into a great chef!

2- Include some protein (even 1/3 cup of lentils) and it helps to keep you feeling satisfied throughout the morning. In my case, a protein rich breakfast helps me fend off cravings when I get a little stressed or distracted while I work.

Thank you for reading the Protein-rich breakfast series!

Protein-rich Breakfast #3Part of the protein-rich breakfast dozen.

Ingredients:

  • 1 cup boiled black lentils (16 g protein; $3.49/lb)
  • 1 Tbsp olive oil or refined coconut oil
  • 1 small fresh tomato, diced (8 g protein; $1.99/lb)
  • 2 Tbsp of chopped onion (optional) (.5 g protein. $.89/lb)
  • 1/2 tsp dried basil
  • salt & pepper to taste
  • 1 cup spinach greens (3 g protein; $1.99/10 oz bag)
  • reheated in a little oil with salt, pepper, a little tomato (8 g protein; $1.99/lb) and onion (.5 g protein. $.89/lb) with dried basil, over 1 cup fresh spinach greens

How to: Heat 1 Tbsp of olive or coconut oil, add chopped onions (optional) and cook until soft, add cooked lentils, diced tomato and dried spices and continue to sauté on medium to high heat for 8-10 minutes until lentils are heated through. Serve the lentils over a cup of fresh spinach greens.

Total protein 27 – 27.5 g; Total cost: $7.47.

27.5 grams protein

Health & Nutrition Counseling

An integrative approach to health and nutrition which includes Earth consciousness.

Archives

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 321 other followers

Advertisements