Thursday, March 28, 2013

Arugula and Apple Salad

Arugula goes well with fruit and sweet tastes.  It's low in fiber, so adding in an apple makes the salad more substantial.

Arugula and Apple Salad

Ingredients for Salad:

one half pre-packaged, washed, organic, baby Arugula
one apple
cheese and/or other protein

Ingredients for Vinaigrette:

2  Tablespoons pomegranate juice
1 Tablespoon maple syrup
2 Teaspoons EVOO

Serve dressing on the side.

Calories, protein, and fiber per serving (2 large servings total):
calories = about 400
protein = 9.8 g
fiber = 4.7 g


Tuesday, March 5, 2013

Sweet Onion, Red Lentils & Tomato Stew

Sweet Onion, Red Lentils & Tomato Stew


This recipe makes a stew that goes with bread and potatoes.


1 sweet yellow onion - Vidalia
1/2 cup red lentils - dry
2 1/2 cups water with boulion cube
1/2 cup tomato pasta sauce 
Additional sauce to finish, as well as seasonings such as basil, oregano 
Olive oil (and butter-optional)
Grated parmesan (or cheese such as Gruyere)


Sauté diced onion in olive oil and butter, stir until it caramelizes (begins to brown and sweeten), add water, bouillon, lentils, and tomato sauce, increase heat to boiling, then reduce heat to lowest simmer, and cover soup pot for about 25 minutes.


Add additional sauce, water, and seasonings.  I added iodized sea salt, pepper, basil, and oregano. When the stew was seasoned to my liking, I then served the stew in bowls and added grated Parmesan.

Goes With:

Bread, roasted potatoes, grilled cheese sandwich.