Bonus: Choose in season fruits and veggies
2. Use Canned Beans: Just be sure to choose low sodium and rinse beans before you use them. Check out the recipe below for an easy, quick recipe.
Bonus: When possible choose cans labeled “pba -free”.
3. “Batch” Cook: When making grains cook more than you need of brown rice, quinoa, etc. These grains freeze well and make good breakfast alternatives to oatmeal.
Bonus: Rinse brown rice and quinoa before cooking.
2 cups cooked or 1-15oz can of lentils
2 cloves garlic, chopped
1/2 medium onion, chopped
1/2 cup red bell pepper, chopped
1/2 cup tomatoes, chopped or diced
2 cups romaine lettuce
Combine first five ingredients and toss with Mediterranean Dressing.
Serve with romaine lettuce.
Mediterranean Dressing (makes 2 servings)
3 TBS extra virgin olive oil
1 TBS fresh lemon juice
1 clove garlic, minced
sea salt and pepper to taste
Bonus: The lentils Provide you with 65% of your Daily Value for dietary fiber, one serving of this recipe will keep you well satisfied and satiated.
recipe adapted from: The World's Healthiest Foods (whfood.org)