Recipes

Supercharge Your Fitness 

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September 2019 - Crave-able Power Bowls

Power Bowls are trending all over town! It’s an easy way to eat, combine flavors, and utilize leftovers from your pantry and fridge.  When the temperature says it’s still too hot to cook, you can customize the ingredients and pack a ton of healthy nutrients that both carnivores and vegetarians will like! How about adding a superfood like lentils? If you haven’t tried them, you’re in for a delicious surprise!  Lentils are a type of pulse, along with beans, field peas, chickpeas, and faba beans.  They come in a variety of sizes, but the most popular are large green lentils and split red lentils.  They are a powerhouse of nutrition including protein, fiber, and other key nutrients. They’re affordable and sustainable–making them friendly on the environment. Try these wonderful creations and I pinky-promise you’ll be ‘bowled’ over!


Crave-able Power Bowl:  Teriyaki Salmon & Lentil Bowl

Ingredients:

¼ cup teriyaki marinade

1 tsp lime juice

1 tsp fresh ginger, grated

¼ cup canola oil

1½ Tbsp sesame oil

2 cups purple cabbage, shredded

1 cup carrots, shredded

1½ cups baby bok choy, halved and steamed

2½ cups cooked brown rice

2½ cups split red lentils, cooked

10 ounces salmon, cut into chunks

½ cup edamame

1½ cups cherry tomatoes, halved

½ cup green onions, thinly sliced


Instructions:

  • In a blender combine marinade, lime juice, and ginger and process at a low speed.
  • Slowly begin adding canola oil until fully incorporated. Then add sesame oil.
  • In a large wok over high heat, add cabbage, carrots, bok choy, rice lentils, and half of the teriyaki sauce.  Toss very well and quickly to heat through, careful not to puree the lentils.
  • In another pan, sear and cook through the salmon.  Glaze in the pan with the remaining sauce.
  • Divide the grain, lentil, and vegetable blend equally between serving bowls.  Top each bowl with tomatoes and green onions.

Yield:  5 servings


Source:  www.lentils.org


Smoothie Bowl:  Berry Smoothie

Ingredients:

2 cups frozen mixed berries

1 cup plain yogurt

½ cup cooked split red lentils

¼ cup orange juice

6 mint leaves

1 Tbsp maple syrup

1 tsp orange zest

½ tsp turmeric


Instructions:

  • Combine all ingredients in a blender.  Blend until very smooth.  Pour into four glasses and serve immediately.

Yield:  4 servings

Source:   www.lentils.org


Buddha Bowl: Fall Harvest Buddha Bowl with Creamy Apple Cider Cashew Dressing

 

Ingredients:

For Dressing:

1 cups cashews, soaked for at least one hour

1 Tbsp minced shallot (1 small)

¼ cup apple cider vinegar

1 Tbsp Dijon mustard

1 tsp honey

3 Tbsp extra-virgin olive oil

½ cup water

½ tsp salt


For Buddha Bowl:

3 cups chopped butternut squash (about ½ large butternut squash)

3 cups chopped apples (about 2 large)

1 (15.5ounce) can chickpeas, drained and rinsed

2 Tbsp extra-virgin olive oil, divided

1 tsp maple syrup

1 tsp cinnamon

¼ tsp nutmeg

½ tsp salt, divided

2 cups cooked quinoa

1 small bunch kale, stems removed and roughly chopped

2 Tbsp pumpkin seeds (pepitas)


Instructions:

  1. To make the dressing, place all the dressing ingredients in a high-speed blender and blend until smooth and creamy.  Set aside.
  2. Preheat oven to 400 degrees.  In a large mixing bowl, toss squash, apples and chickpeas with 1 Tbsp olive oil, maple syrup, cinnamon, nutmeg and ¼ tsp salt.  Transfer to a large lined baking pan and roast for 30-35 minutes, or until squash and apples are tender and chickpeas are crispy, tossing halfway through.
  3. Cook 2 cups quinoa according to package instructions.
  4. Add kale to the large mixing bowl and toss with remaining olive oil and salt.  Transfer to a baking sheet and spread kale out in a single layer.  Bake for 10 minutes or until the edges of the leaves are slightly browned, but still mostly green.
  5. Divide quinoa evenly between bowls.  Add chickpeas, squash, apples, and kale.
  6. Drizzle dressing over top and sprinkle with pumpkin seeds.

Yield:  6 servings

Source: www.karalydon.com



 For more inspiration and resources go to www.lentils.org.

    


Cindy KlecknerBoost your fitness plan with a Nutrition Consultation with Cindy Kleckner, RDN, LD, FAND,  a registered dietitian nutritionist and culinary expert at the APEX Centre, City of McKinney’s Aquatic and Fitness Facility. Email Cindy or call at 214-293-5306.


Nutrition consulting info