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Clean Eating Archives · Page 8 of 20 · Rachel's Nourishing Kitchen

Category: Clean Eating Page 8 of 20

The ONLY Real Food Cookbook You Need to Buy This Year!

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On September 29, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, Products I Use, Recipes, Vegan

One of the things I love about this blog is that it gives me the opportunity to share fun and exciting info and inspiration with you guys. Today’s post is no exception!

As most of you know, I completed a culinary nutrition certification program last year, which helped me take my nourishing and yummy meals to another level.

It also gave me a community of people who love food, health and healing as much as I do!

my people

Meet, Meghan! :)

Meet, Meghan!

The creator and rock star behind the program is Meghan Telpner (more about her here). Her philosophy has inspired and is aligned with so much of the way I eat and how I live.

She has this unique way of presenting nutrition and healthy living in a way that makes it really fun, approachable and not at all intimidating, which is something I’m passionate about doing as well. Both of us want to take the “fear factor” out of eating well and make it accessible, so it’s something WANT to do instead of something we feel like we HAVE to do.

If any of you have come to a class or workshop I’ve taught, you’ve probably heard me declare it a “judgment-free zone” and Meghan takes the same approach, which I LOVE!

Both Meghan and I are happy for you to start from wherever you are on your journey and just make a few small changes, one step at a time. And neither of us will ever preach one kind of eating to you. We’re not pro-vegan, or pro-meat, or anti this or that. We really want people to pay attention to their food, skip the processed stuff and learn how to listen to their bodies to figure out what they need.

You can learn more about her take on everything by watching her creed. 

Meghan’s newest book sums up everything you need to know to live a vibrant, awesome life into one entertaining read.

undiet cover

Over the years, I’ve been following Meghan’s advice and have noticed for myself how much better my mood is, better sleep, fewer colds and flus and overall a better outlook. What I’ve learned is that health becomes this bonus of just following this rule-breaking way of living. I feel like the “UnDiet” lifestyle inspires me to live in a way that lets me feel alive and not filled with guilt or restriction.

I choose to live this way and am pumped to share everything I learn with all of you, so you can have your best life ever, too! That’s why I’m SO excited to tell you guys more about this cookbook put together by my teacher, Meghan.

The UnDiet Cookbook starts by Meghan telling her own story of how she healed from an inflammatory autoimmune disease that her doctors told her was incurable. From there, she breaks it down: why calories don’t count, how to eat real food, why we might want to kick-it gluten-free (with evidence based research to back it all up), and then we dive into 130 simple, delicious, beautiful and health supportive recipes.

The cookbook includes:

  • Over 130 gluten-free + dairy-free recipes (the oat-mazing berry banana muffins are AMAZING…seriously, you need them in your life!)
  • Guidelines for stocking an UnDiet pantry
  • Delicious recipes for DIY beauty care
  • UnDiet on the road: travel tips
  • UnDiet Entertaining menus for every kind of event
  • UnDiet Health Tips
  • Cooking Tips
  • Healthwashing Alerts
  • 85 mouthwatering, vibrant photos

The UnDiet Cookbook is on sale today and when you buy the book, she’s also giving away some pretty cool presents (more on those here). If you’re curious about this book, you can get instant access to your Sneak Peek.

Stay tuned for a few posts from me in the coming weeks giving you even more sneak peeks at the yummy dishes I’m creating from the book! I can only share one of the recipes though, so you’ll have to get the book if you want to know how to make everything 🙂 It will be well worth it!

click here

Easy Cranberry Almond Crunch Granola {Gluten-Free}

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On September 19, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Recipes, Vegan, Vegetarian

Earlier this week, I had the opportunity to teach a workshop about Yummy Snacks for Healthy, Happy Kids at the Institute for Integrative Health.

One of the goals I set for myself back in April of this year was to present at the Institute sometime this year, so to be able to accomplish that in such a short amount of time was super exciting.

I’m teaching my second class there on October 14th about Going Gluten-Free without Going Crazy. Click here to get more info about it and register!

I’m so grateful for everyone who attended Wednesday’s workshop and spent the evening with me! 🙂

group shot yummy snacks IMG_2027 closeup

A common snack that adults and kids eat that is often considered “healthy” is granola, and it was one of the snacks we sampled during the class.

Since there are so many companies that sell pre-made granola, why make your own?

  1. It’s easy.
  2. It’s more nourishing.
  3. You control the ingredients.
  4. It’s fun.
  5. It tastes better!

Let’s take a look at the ingredient list in Nature Valley’s Oats ‘n Honey Granola:

Whole Grain Rolled Oats, Sugar, Soy Protein Isolate, Canola Oil, Honey, Refiner’s Syrup, Rice Starch, Salt, Baking Soda, Corn Starch, Natural Flavor, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Contains Soy; May Contain Almond, Milk, Pecan And Wheat Ingredients.

Instead of trying to figure out what each of those ingredients is (or wondering why it’s in your granola), why not take a stab at it?

Let me show you how simple it is to make yourself and why you’ll want to give it a try!

Cranberry Almond GranolaGranola Aerial

One thing I’ve learned from all of the moms I’m friends with and from books and blogs I’ve been reading is that kids LOVE to be involved in the process.

For this recipe, kids can help measure the ingredients, pour them and even mix everything together with their hands. If we make eating well fun AND tasty, then there’s a much better chance kids will come on board.

This recipe is meant to be versatile and could be done differently every time you make it, depending on what you have on hand.

You might already have all of the ingredients in your house! If you don’t have one of the nuts or seeds I use, just swap it out for what you do have 🙂 The goal is to keep it real and simple.

You can use this granola as a breakfast cereal, an afternoon snack or to sprinkle on top of something like this 2-minute banana ice cream!

Cranberry Crunch TextGranola Closeup Bowl

Ingredients

Directions

  1. Preheat oven to 300°F.
  2. Mix the oats, seeds and nuts together in a large bowl. Mix in the salt and cinnamon and stir to combine.
  3. Combine the oil, maple syrup, and vanilla in a small bowl and pour over granola mixture. Stir with a spatula or your hands to combine.
  4. Pour the granola onto two parchment-lined baking sheets and bake for 30-35 minutes, or until the mixture is light brown. Stir the granola every 10-12 minutes or so for an even color and to make sure the granola is cooking evenly.
  5. Remove from the oven and add the cranberries. Stir to combine. Let it cool, as it will continue cooking a little during the cooling process.

Store granola in an airtight glass container, and it should stay fresh for 7 to 10 days. For longer shelf life, store in the refrigerator.

Come to my next workshop about Going Gluten-Free without Going Crazy! Click here to register 🙂

Join Me for Yummy Snacks for Healthy, Happy Kids on September 16th!

By

On September 9, 2015

In Clean Eating, Dairy-Free, Events, Gluten-Free, How To, Tips & Tricks

As a kid, I wasn’t the most adventurous eater.

I stuck to what was familiar and didn’t venture much beyond that.

I’ve always liked fruit and even liked quite a few less than popular veggies (including broccoli and Brussels sprouts…only if they were doused in Kraft parmesan cheese!).

But I also loved unhealthy snacks just as much as the next kid!

From Doritos and Cheetos to Dunkaroos, Gushers, Swiss Rolls, and Swedish Fish, I was in the same boat as just about any other kid my age growing up.

That’s why I’m SUPER excited to teach a workshop next Wednesday, September 16th at the Institute for Integrative Health about Yummy Snacks for Healthy, Happy Kids.

Kids Pics

If you join us for this workshop, you’ll get all of the following benefits:

  • Learn the secrets to inspiring healthy eating in kids and the whole family including some ideas for snacks for toddlers
  • Discover sweet and savory recipes, including dairy-free, gluten-free, and nut-free options
  • View recipe demonstrations, and sample the delicious results
  • Explore strategies to get your children involved in a healthy eating lifestyle
  • Learn the tips and tricks I live by, discovered by a couple who raised five kids on nourishing, whole foods
  • Receive a guide with easy recipes and top resources for feeding healthy kids

You’ll come away feeling energized and excited about trying new recipes with your whole family. Plus, you’ll connect with a new community of health-conscious parents, teachers, and other people who take care of children.

The workshop runs from 6:00-8:00pm and is $30 to attend, which includes everything outlined above. Click here to learn more and register.

Please forward this post to anyone you think would be interested in attending this workshop, especially anyone whose kids are dairy-free or gluten-free!

I look forward to seeing you next week! 🙂

Pizza! Pizza! Dip {Dairy-Free, Gluten-Free}

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On September 7, 2015

In Clean Eating, Dairy-Free, Gluten-Free, Recipes, Vegan, Vegetarian

Pizza dip??? 

Yup!

You read that right. And, no, you’re not seeing things 🙂

This post is all about a super yummy new dip that I came up with a few weeks ago.

Pizza DipPizza Spices

I have to start off by letting you guys know how much I loved anything related to pizza for most of my life.

Pizza Hut pan pizzas (it made reading books SO worth it!). Celeste Pizzas-for-One. Totinos Pizza Rolls. Little Caesars (Pizza Pizza!). Joe Corbi cheesy bread and make-your-own pizzas.

Oh, and pizza-flavored COMBOS! Who could forget those little nuggets of joy?? If you’re a combo fan, check out this recipe for addictive paleo pizza poppers.

If you couldn’t tell…I LOVED PIZZA. 

When I realized as an adult that some of the ingredients in pizza made my body not feel so good (dairy + gluten + grease = bloating and ickiness for me!), I was pretty bummed.

So, as I’ve been experimenting with more recipes in my kitchen, I’ve thought about how great it would be to come up with a dip that brings back the delicious pizza flavors without all of the stuff that doesn’t nourish my body.

That’s how this easy dip came to be!

pizza hummus pic

I tinkered with this recipe about five times until I came up with this combo. My friend Sam, who is a self-proclaimed pizza aficionado, gave it two big thumbs up, and the bowl was completely cleared out yesterday when we took it with us to a cookout.

It’s packed with healthy fats and protein from the cannellini beans and tahini, and using cannellini beans instead of chickpeas results in a smoother, creamier dip.

Enjoy! 🙂

Pizza Pizza Dip

Ingredients

  • 2 cloves garlic, peeled
  • 1 (15-ounce) can no salt added cannellini beans, drained and rinsed
  • 1/4 cup tahini
  • 1/4 cup tomato paste
  • 1/4 cup fresh squeezed lemon juice (or Lakewood Organics or Santa Cruz lemon juice)
  • 1/8 teaspoon crushed red pepper flakes
  • 1 teaspoon dried basil
  • 1.5 teaspoons dried oregano
  • 1/8 teaspoon onion powder
  • 1/4 teaspoon dried thyme
  • 1/4 cup sundried tomatoes (if they’re not soft, soak them in hot water for 10-15 minutes to soften, so they blend more easily or try ones that come in a jar in oil)
  • 1 teaspoon sea salt
  • 2 tablespoons extra virgin olive oil 

Directions

  1. Turn on the food processor fitted with the metal S-blade and drop the garlic down the feed tube; process until it’s minced.
  2. Add the remaining ingredients and process to combine. Scrape down the sides as needed.
  3. Stream in olive oil if you’re using it until combined. Store in a glass container in your fridge. 

Serve with your favorite veggies or Mary’s Gone Crackers pretzel sticks – so good! 🙂

Crowd-Pleasing Pico de Gallo {Salsa Fresca}

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On September 2, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Recipes, Vegan, Vegetarian

One of my favorite parts of my job is interacting with people and inspiring and empowering them to eat in a way that feels good, tastes good and is good for them.

I feel most affirmed when I see people get excited about making wholesome, nourishing food and sharing it with their friends and family. I’m especially thrilled when they come to me after trying a recipe and say things like:

“I thought I didn’t like kale. Your kale salad is the only way I will eat kale!”

This summer, I’ve had the opportunity to spend eight Tuesdays at a company in DC teaching workshops and cooking classes to a group of their employees. For our final class and last hurrah, I thought I’d put a fun spin on it and do a “Taco Tuesday” inspired demo.

We made my favorite walnut tacos with cashew sour cream and a refreshing watermelon mojito side salad (minus the cucumber).

I knew I wanted to serve salsa with the tacos, but to be completely honest, I had never made my own salsa before!

RNK Pico de Gallo

I scoured some of my favorite sites for inspiration about combinations and ratios of ingredients until I tested out and came up with my own recipe.

Since it was my first time making it, I wasn’t sure how it would go over. When one of the employees came up to me afterwards and said, “The salsa gets the Latin seal of approval,” I knew I had a winner on my hands 🙂

Check out this yummy recipe, and serve it with tacos, veggies, this burrito bowl or your favorite dippables!

Pico de Gallo

Ingredients

  • 1 clove garlic, finely minced or grated
  • 1/2 cup red onion, minced
  • 2 tablespoons lime juice (about 1 lime)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground cumin
  • 1/2 jalapeno pepper
  • 5 roma (plum) tomatoes, deseeded and diced (click here for how to deseed a tomato)
  • 1/3 cup fresh cilantro, chopped
  • Black pepper, to taste

Directions

  1. In a medium bowl, combine garlic, red onion, lime juice, salt, and cumin, stir, and set aside for a few minutes while chopping the other ingredients.
  2. Cut out the seeds and inner membrane from the jalapeno and then mince the pepper. Add to the bowl.
  3. Add diced tomatoes and cilantro to bowl and toss all ingredients to combine.
  4. Refrigerate 2-3 hours before serving. Best served the day it’s made 🙂

No-Bake Pumpkin Raisin Oat Bars {Dairy-Free, Gluten-Free, Nut-Free}

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On August 31, 2015

In Clean Eating, Dairy-Free, Gluten-Free, Products I Use, Recipes, Tips & Tricks, Vegetarian

If you missed two of my most recent posts about the love fest I’m having with sunflower seed butter, check them out here and here.

As I’ve been mentioning, I’m super excited to be teaching a workshop called Yummy Snacks for Healthy, Happy Kids on September 16th at the Institute for Integrative Health in Baltimore. The workshop is capped at 30 people, so make sure you sign up ASAP if you want to come!

It’s going to be awesome 🙂

One of the snacks  both kids and adults eat a lot of is granola bars. This recipe puts a spin on the traditional bars because you don’t have to bake them (huge time saver!) AND they’re nut-free, so they’re school-friendly.

Bonus!

I like to test out recipes with my friends and family, so I brought my first batch of these to my church small group and they were GONE by the time we left. I had a group of moms and their kids sample them a second time, and everyone loved them. Some people had seconds (always a good sign in my book!)

Sunbutter Oat BarsSunbutter Oat bar Sunbutter Bars

Yield: 16 bars

Ingredients

  • 1 1/2 cups gluten-free rolled oats
  • 1 cup packed Medjool dates, soft and pitted
  • 1 tablespoon water
  • 1/2 cup sunflower seed butter
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • 3/4 teaspoon cinnamon
  • 1/4 teaspoon fine grain sea salt
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup raisins

Directions

  1. Optional: Preheat oven to 350F and put oats on a baking sheet for 15 minutes until lightly toasted. If you’re short on time, skip this step, but it does add an extra crunch.
  2. Put dates and water in a food processor and pulse until dates combine into a paste. You may need to stop and scrape down the sides during the process. Roll into a ball (it’ll be sticky!) and set aside.
  3. Combine sunflower seed butter, honey, vanilla, cinnamon and salt in a small saucepan on low heat on the stove and stir until combined. You can add the date paste ball to the pot so it melts a bit or just add it in at the next step.
  4. Put oats, pumpkin seeds, sunflower seeds and raisins in a large bowl. Add date paste ball and sunflower butter mix to bowl and mix with your hands until everything is combined. In an 8×8 dish lined with parchment paper, press oat mixture evenly and flatten on top. Put in fridge to set about for about 30 minutes.
  5. Remove bars from dish by pulling up on parchment paper. Cut into 16 squares. Enjoy!

Sunbutter Buckeyes {Nut-Free, Gluten-Free, Paleo}

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On August 25, 2015

In Clean Eating, Dairy-Free, Gluten-Free, My Story, Paleo, Products I Use, Recipes, Savor, Tips & Tricks, Vegan, Vegetarian

When I was a kid, I loved everything about going back to school.

From our annual trip to JC Penney to buy fall clothes (which was kind of irrelevant because we wore uniforms) to hitting up Staples for our back-to-school supplies, I was in heaven.

IMG_1306

I was a picky eater as a kid, so I brought some interesting lunches to school like carrot sticks, yogurt, fruit and crackers or chips, since I didn’t like sandwiches.

I know other parents struggle with feeding their kids healthy food, so I’m here to give you options for them and you!

As I’ve been gearing up for a cooking class I’m teaching about Yummy Snacks for Healthy, Happy Kids on September 16th, I’ve been doing lots of research and recipe testing to make sure the workshop and recipes are awesome. Click here to register (we’re capping the class at 30 so make sure you sign up soon!).

After finding out that a lot of schools now have peanut and tree-nut restrictions these days due to increased concerns about food allergies, I started testing out more recipes made with seeds instead of nuts.

My friend, Missy, a rock star mama of three, tried the original version of these a couple of weeks ago. She loves sunflower seeds and since they’re made with sunbutter and sunflower seeds, she was a fan.

You can leave them as sunbutter bites, and they taste great!

But, she offered one suggestion to make them irresistible to kids.

Sunbutter Buckeyes

Dip them in chocolate.

That’s how I came up with these Sunbutter Buckeyes.

All they needed was a little hint of chocolate to turn them from Bites into Buckeyes 🙂

My friend Tim and Katie’s son, 20-month old son, Jack, tried these the other day and his smile afterward was all the approval I needed!

IMG_1365
I’ve since taste-tested them with over a dozen moms and kids (from 18 months to 8-years old), and they were a hit.

You’ll love them, too! 🙂

sunbutter buckeyes2Sunbutter Buckeyes

Ingredients

  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds, unsalted
  • 1/3 cup shredded coconut
  • 1/4 teaspoon fine grain sea salt
  • 1/2 teaspoon cinnamon
  • 1 cup Medjool dates, packed and pitted (about 10 dates)
  • 1/3 cup sunflower seed butter
  • 1 teaspoon vanilla extract
  • 1/2 cup Enjoy Life chocolate chips
  • 1 teaspoon coconut oil

Directions

  1. Combine pumpkin seeds, sunflower seeds, coconut, salt and cinnamon in a food processor until it reaches a fine meal.
  2. Add dates, sunflower seed butter, and vanilla, and run food processor until all ingredients are combined.
  3. Roll dough into tablespoon-sized balls and put on parchment paper in refrigerator to chill.
  4. Make your own double burner to melt the chips. Fill a small saucepan with 1 inch water and place a small glass bowl on top. Set the burner to medium low heat. Put chocolate chips and coconut oil in the glass bowl and stir until melted.
  5. Remove bites from fridge and dip halfway into chocolate. Set on a sheet of parchment paper and put in fridge to harden (about 10 minutes).

If you haven’t already, make sure you sign up to come to the Yummy Snacks for Healthy, Happy Kids workshop in Baltimore on Wednesday, September 16th!

Easy Apple Sandwiches {Nut-Free, Paleo}

By

On August 17, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Products I Use, Recipes, Tips & Tricks, Vegan, Vegetarian

If you’ve been following me on Facebook and Instagram, you’ve probably caught on to the fact my go to ingredient at the moment is sunflower seed butter.

It’s the closest thing to peanut butter in terms of taste and texture and is school-friendly, since it’s peanut and tree-nut free.

As I’ve been preparing for the Yummy Snacks for Healthy Kids workshop in Baltimore on September 16th, two things I’ve been doing intentionally are making sure I have some allergy-friendly options AND recipes that kids can help make, too.

My friend and mother of three kiddos, Missy, told me that one of the keys to getting kids to eat food is to let them be a part of the process. All of the recipes I will make (including this one!) are recipes that kids can help prepare, too.

I saw lots of examples of this snack on Pinterest but wanted to make it nut-free and school-friendly and put my own spin on it.

Whether you leave it as a solo slice (pizza-style) or put two apple rings together (sandwich-style), this snack is easy to make and super versatile.

It could be made with nut butter instead of sunflower seed butter, and the possibilities for toppings (or fillings) are endless!

IMG_1276 apple sandwich apples slices blueberriesapple coconut sunbutter
Ingredients

  • 1/4 cup sunflower seed butter
  • 4 teaspoons hemp seeds
  • 1 teaspoon cinnamon
  • 1 apple, cored and sliced
  • Topping ideas: Blueberries, shredded coconut, Enjoy Life chocolate chips, chopped nuts, raisins, goji berries, etc.

Directions

  1. Combine sunflower butter, hemp seeds, and cinnamon in a small bowl.
  2. Remove core from apple and cut apple into 1/2 inch discs.
  3. Spread sunflower butter on each apple slice and put toppings on one slice. Make an apple “sandwich” by pressing the remaining slice on top. Repeat until the apple is gone! 🙂

If you haven’t already, make sure you sign up for the Yummy Snacks for Healthy Kids Workshop on September 16th!

Back-to-School Sunbutter Spread {Nut-Free, Paleo}

By

On August 15, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Products I Use, Recipes, Tips & Tricks, Vegan

Now that I’m back from vacation and through the craziest part of the summer, I’ve been spending some time back in my happy place…my kitchen.

I’m gearing up to teach a cooking class in September called Yummy Snacks for Healthy, Happy Kids at the Institute for Integrative Health (click this link to register!) and have been doing lots of recipe testing and experimenting.

My friend, Lindsay, contacted me because she found out that her son’s kindergarten is completely peanut-free.

Like most kids, he loves PB&J, so she was looking for another option.

Meet sunflower seed butter AKA sunbutter :)

IMG_0739Just like its peanut and tree-nut cousins, sunflower seed butter is made by grinding up sunflower seeds until they’re smooth and creamy.

It tastes WAY more like peanut butter than almond butter does, so if you’re not a huge fan of almond butter, give sunflower seed butter a shot!

I decided to upgrade the basic sunbutter, as it’s commonly called, by adding in some hemp seeds and cinnamon.

Let’s take a look at each ingredient in this quick, easy, and tasty recipe.

IMG_0740

These little guys don’t get enough love, but they should! Here’s why…

  • Good source of magnesium to calm our nerves, muscles and blood vessels
  • Anti-inflammatory, containing heart healthy fats and vitamins
  • The detoxifying and cancer preventive mineral selenium
  • Rich in compounds called phytosterols that promote healthy cholesterol levels

You can find sunflower seed butter at Trader Joe’s, Whole Foods, Wegmans, MOMs Organic Market, most Giants, The Fresh Market, and any natural food store. It’s also sold online at Amazon and Thrive Market.

Hemp Seeds

In case it’s crossing your mind, these hemp seeds won’t give you the “high” you’re thinking of, but they DO have lots of other benefits. They’re a great source of plant-based protein, high in healthy fats that naturally balance hormones and promote heart health, and rich in  fiber to keep us feeling full and satisfied.

For more benefits of hemp seeds, click here.

Cinnamon

Cinnamon is a naturally sweet tasting spice that helps us regulate our blood sugar, which is key for sustained energy. Check out the top 10 proven health benefits of this super spice from the folks over at Authority Nutrition.

IMG_0742 IMG_0507

Servings: 2

Ingredients*

  • 1/4 cup sunflower seed butter
  • 4 teaspoons shelled hemp seeds
  • 1/2 teaspoon cinnamon (add more to taste)

Note: If your sunflower seed butter is salt-free and sugar-free, add a pinch of fine grain sea salt and 1 teaspoon of maple syrup for a touch of sweetness.

Directions

Stir all ingredients in a bowl with a spoon until combined. Use as a spread or dip for celery, apples, pears, Mary’s Gone Crackers pretzel sticks or sandwiches. It’s versatile and delicious! Make a double or quadruple batch to have on hand throughout the week.

The next post will cover another fun way to use this dip, so stay tuned!

**Remember, if you want one of the 30 slots for the Yummy Snacks for Healthy, Happy Kids workshop, click here to register and get more info!**

I’d love to hear from you! What was YOUR favorite snack at school when you were a kid?

One-Pot Lentil, Onion & Baby Bella Saute {Vegan}

By

On August 10, 2015

In Clean Eating, Dairy-Free, GBOMBS, Recipes, Vegan, Vegetarian

I’m back from vacation and excited to be in my kitchen again making new recipes to share with you!

I didn’t realize how much I missed it until I had half the day on Saturday to experiment 🙂

Today’s dish came about as I was planning the menu for a cooking class I’m teaching about GBOMBS foods (Greens, Beans, Onions, Mushrooms, Berries, Seeds/Nuts) for a client in DC. If you missed the GBOMBS post, check it out to learn which foods are the best disease-fighting, nutrient-dense foods we can eat.

Aside from being packed with nutrient-rich foods, the other motivation behind this recipe was to make a quick and easy dinner option (on the table in under 30 minutes).

Two of the GBOMBS foods in this meal are onions and mushrooms, two of the most underappreciated plants we eat.

mush

For most of my life, I had no idea just how good these foods were for my body, but I’ve learned a lot about just how amazing they are!

They both contain powerful compounds called angiogenesis inhibitors, compounds designed to prevent the formation of new blood vessels, thereby stopping or slowing the growth or spread of abnormal cells and protecting the body against fat storage.

Certain cancer drugs contain angiogenesis inhibitors, but these compounds also occur naturally in dozens of plants, including onions and mushrooms! 

shrooms and onions

I didn’t eat onions or mushrooms until a few years ago (I’d deemed them both “gross”), and neither did my husband, Bill. Now, we love them and put onions in just about every savory dish we make.

What I like about this dish is that it’s “semi-homemade,” meaning one of the ingredients is from a can.

BUT, just because it comes from a can doesn’t mean we have to lower our standards when it comes to quality and nutrition! We still make sure we can recognize and pronounce all of the ingredients and that they are real, whole foods.

The star of this dish, a can of lentils from Eden Organic, passes the real food test 🙂

eden beans

We’ve been using Eden Organic beans for years because they taste great, don’t get mushy at the bottom of the can like other bean brands, and they have no added sodium.

Lentils are packed with fill-you-up fiber and protein, and they keep me feeling full for hours.

Because the lentils are already cooked, this dish can be prepared in about 20 minutes and requires only one pan 🙂 Yay for recipes with minimal clean-up (not my strong suit).

I had leftovers for lunch today in my thermos, and they were delicious! The onions melt in your mouth.

lentil sautelentils

Ingredients

  • 2 tablespoons ghee or coconut oil (or other high heat cooking oil)
  • 1 large yellow onion, cut into half moons
  • 1/2 pound cremini (AKA baby bella) mushrooms, cleaned and sliced
  • 1/4 teaspoon sea salt (+more, to taste)
  • Black pepper, to taste
  • 1 can Eden Organics Lentils with Onion & Bay Leaf* (below for 100% GF option)
  • 1/4 cup scallions, thinly sliced

**100% GLUTEN-FREE OPTION: Although all of the other recipes on my site are gluten-free, this can of lentils does contain a small amount of shoyu, which is made with organic wheat. I’ve contacted the company to see if they have plans for a wheat-free option in the future. In the meantime, if you are completely avoiding gluten, follow the box directions for cooking one cup of green lentils and add some basil, garlic and tamari to the dish at step #3 below.**

Directions

  1. Melt 1 tablespoon ghee or oil in a large saute pan set to medium heat. Add onions and saute for 6-8 minutes or until soft.
  2. Add 1 tablespoon ghee or oil, salt and mushrooms. Saute with onions for about 6-8 minutes or until they’ve shrunk in size and softened.
  3. Add can of lentils, including juices, and stir to combine. Let simmer for about 5 minutes.
  4. Remove from heat and sprinkle in scallions, tossing to combine. Serve hot.

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