EAT MORE PLANTS

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EAT MORE PLANTS

It can get boring eating the same protein and vegetables each day. You can add variety to your diet, and get healthier by having just one plant based meal a day. Try using a cup of your favorite beans as a protein source for lunch or dinner every day. Some options are, Minestrone soup for lunch, or spaghetti squash with tomato paste and lentils for dinner, Or, Hearts of Palm linguine pasta with lentil and chickpeas meatballs. Below are a few plant based recipes that will get you started.

KIDNEY BEAN SOUP

This Recipe Serves 8 (about 140 calories per serving).

You may adjust the ingredients to accommodate your desired portions.

Ingredients:
1 Tablespoon of olive oil
1 medium to large onion, chopped
3 carrots, sliced or diced
2 stalks of celery, diced
2 garlic cloves, minced
6 cups of vegetable stock or water
1 bay leaf
1 (28 oz can) tomatoes with juice
1 (16 oz can) organic kidney beans, un- drained or 2 cups home-cooked kidney beans
1 lb of fresh green beans cut into 1 inch pieces or one 10 oz package frozen cut green beans

Directions:
In a 6 quart pot, saute onion, celery, carrots, and garlic until softened. Add stock or water, tomatoes, rice and bay leaf. Bring to a boil and cover, reduce heat to simmer for 50 minutes; stir in kidney beans and green beans and simmer for 5-10 minutes more until all vegetables are tender. Remove bay leave before serving. Safe left over for another day.

TUNA SALAD

Ingredients:
1 can chickpeas, drained
1/2 cup finely chopped red onion
1 finely chopped celery stalk
2 tablespoons chopped fresh dill
3 tablespoons vegan mayo
1 teaspoon Dijon mustard
1 teaspoon finely chopped Nori seaweed
1/2 teaspoon maple syrup
1/2 teaspoon sea salt
1/4 teaspoon cracked pepper

Instructions:
1. In a medium bowl, mash the chickpeas until chunky.
2. Stir in remaining ingredients until fully incorporated. Serve between toasted HFWL Gluten Free buns, in lettuce cups, or with veggie sticks.

CLASSIC LENTIL BURGER

Ingredients:
1 cup cooked lentils
1/4 cup carrots, finely chopped
1/4 cup onion, finely chopped
2 minced garlic cloves
⅓ cup walnuts
⅓ cup sunflower seeds
¼ chickpea flour
⅓ gluten free bread crumbs
1 egg
3 tbsp tomato paste
3 tbsp vegan worcestershire
1 tbsp dried thyme
1 tbsp dried oregano
½ tbsp sea salt

Instructions:
Using a food processor, finely chopped onions,carrots, garlic,walnuts and sunflower seeds then transfer to a large bowl. Next add ½ of the cooked lentils to the food processor pulse until they appear slightly mashed, then transfer them to a bowl along with the remaining lentils. Once you have all of the lentils,vegetables, nuts and seeds in a bowl, add the breadcrumbs, herbs and salt. In a small bowl, combine the beaten egg with the tomato paste and worcestershire. Pour the egg mixture into the bowl with vegetables, lentils and stir everything together. Sprinkle  in flour a little at a time as you continue to stir. If the mixture seems too wet add more flour as needed. Form 4 individual patties with your hands, making sure to keep them somewhat with rounded edges. Start by warming the olive oil over medium heat in a skillet. Once the skillet is thoroughly heated, cook the burgers on each side for about 5-6 minutes. Serve over HFWL gluten free buns lettuce cups or over greens.

 

 

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