Experience Nutrition

Tag: lentils

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Clean my Refrigerator Roasted Veggies & Beluga Lentils

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLCs

    Today’s intuitive recipe is inspired by all the left-over veggies in my refrigerator. Fortunately, we are in the amazing Winter growing season and our local Arizona farmers are growing a wide variety of beautiful food.

    We can easily roast all kinds of veggies with the simple veggie roasting method in the Romanesco & Sweet Potato Blog. Today I roasted sunchokes, leeks, green garlic, golden beets, red and white radishes, purple cauliflower, broccoli, red pepper, a tomato and one Brussels sprout.

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    How to Cook Black Beluga Lentils

    While the veggies were roasting I started to think about how the colorful veggies would beautifully contrast nicely with rich Black Beluga Lentils, with their deep color and delicate flavor.

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    How to Cook Black Beluga Lentils

    SIMPLE INGREDIENTS

    • 1 cup black Beluga Lentils
    • 2 cups veggie stock
    • 3 inches kombu
    • 2 garlic cloves

    SIMPLE STEPS

    • Place all ingredients into pot.
    • Bring to a boil.
    • Simmer for 20-25 minutes with lid.
    • Enjoy with roasted veggies.

    Arizona Winter Farmers Roasted Veggies

    Let’s take a look at the beautiful roasted veggies…from refrigerator, to oven, to plate.

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    SIMPLE VEGGIE ROASTING STEPS

    • Place cut veggies in a bowl.
    • Drizzle extra virgin olive oil and a little sea salt to fully coat the veggies with the oil.
    • Place on parchment-lined sheet pan.
    • Roast at 375 degrees for 15 minutes.
    • Flip veggies.
    • Roast for another 15 minutes.

    Mindfully plate the roasted veggies and Black Beluga Lentils one-by-one…

    Another view of the beautiful, colorful roasted veggies and black beluga lentils…

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    The final plate…

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    ACTION: Have fun roasted veggies and cook some black Beluga lentils. Share your creations with us on Facebook: www.facebook.com/NewViewHealthyEating

     

     

  • A New View of Healthy Eating: Mindful Mirepoix into Delicious Quinoa Red Lentil Dish

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Today was a very mindful, quiet, reflective day and for quiet self care,, I decided to create a new dish inspired by today’s version of mirepoix.  Most of us know mirepoix as carrots, onions, and celery as a base to build the flavor profile of a dish. Today, in my intuitive mirepoix I used onions, leeks, garlic, carrots, bell peppers and a little sea salt. I added organic quinoa and red lentils to create a simple, nutritious meal with pseudograins and protein-rich lentils.

    Excerpt from A New View of Healthy Eating

    Experiment with Mirepoix

    Mirepoix, the aromatic vegetables used at the beginning of the cooking process, builds the flavor profile of a dish. Different cuisines around the world typically begin their cooking with different combinations of vegetables. Experiment with various aromatic vegetables to create a wide variety of flavored dishes.

    French: onions, celery, carrots

    Italian: onions, celery, carrots, plus parsley, garlic, fennel

    Mediterranean: onions, tomatoes, garlic, fennel

    Spanish: onions, garlic, tomatoes

    Asian: garlic, ginger, lemongrass

    Cajun “Holy Trinity”: onions, celery, green pepper

    German: carrots, celery root, leeks

    Enjoy the process from mirepoix to the delicious quinoa lentil meal.

    • Today’s intuitive mirepoix: Green onions, leeks, fresh garlic, carrots, and bell peppers.
    • Cook: Add 1 cup quinoa, 1 cup red lentils, 1 cup homemade veggie stock, and about 4 cups of water. Bring to a boil. Simmer, covered with lid, for about 20 minutes.
    • Mindfully enjoy. Be intuitive. Quinoa Lentil Side with dehydrated bell peppers.

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    • Enjoy Cold Quinoa Lentil Side with kalamata olives, capers, and a drizzle of organic olive oil.

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