We have been having a lot of fun at 18 Reasons in the Good Living class! It’s been wonderful learning the truth behind food myths, figuring out how to eat for sustainable, long-term change, creating a more positive relationship with food and of course, cooking up a storm!
A common thing that most struggle with is finding snacks that work for them. Most of us do not eat enough during the day, or miss that afternoon snack and tend to overeat too much at dinner. What can you eat at 3 or 4pm that will fill you up? What is easy to prepare and you can take with you to the office? What is made of whole, clean foods but can still be a snack?
Here are two easy recipes we cooked up in class. Remember, you want to eat a protein and a carbohydrate every time you eat to keep you satiated and give your body all the nutrients it needs. Both of these recipes could be made on Sunday and proportioned for the week. Think outside the box a bit and reap the rewards!
CuCu Frittata
Serves 8
8 eggs
4 small leeks or 2 large leeks, sliced thinly (use onion if preferred)
1/2 bunch cilantro, chopped finely
1 bunches parsley, chopped finely
1 pound nettles, stemmed and washed (use spinach or any other green if you like)
Olive oil
Slice leeks, wash, cook until tender over medium heat with some oil and salt, trying to avoid color.
Sauté nettles with olive oil until tender. Let them cool a bit, then squeeze excess water out and chop finely.
Crack eggs in a large bowl. Mix in greens and herbs. Season with salt.
Heat a cast iron or non-stick pan, add olive oil, pack in the mixture, cook over medium heat. Flip, cook, done.
If the center is not setting properly, you can finish in a 400°F oven for a few minutes….
Lentil Salad courtesy of Alice Waters The Art of Simple Food
Serves 4
1 cup lentils (French green lentils or black Beluga lentils are the best varieties to use for lentil salads because they have lots of flavor and they hold their shape when cooked.)
1 tablespoon red wine vinegar
Salt
Fresh-ground black pepper
3 tablespoons extra-virgin olive oil
1/4 cup thinly sliced scallions or green onions
3 tablespoons finely diced shallot
3 tablespoons chopped parsley
Sort and rinse the lentils. Cover with water by 3 inches and bring to a boil. Turn down to a simmer and cook until tender all the way through (adding more water if necessary), about 30 minutes. Drain and reserve 1/2 cup of the cooking liquid.
Toss the lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes.
Taste and add more salt and vinegar if needed.
Add the extra-virgin olive oil, scallions or shallot, and parsley. Stir to combine. If the lentils seem dry and are hard to stir, loosen them with a bit of the reserved cooking liquid.
Try these variations
Add 1/2 cup diced cucumber.
Dice very fine 1/4 cup each of carrot, celery, and onion. Cook until tender in a couple spoonfuls of olive oil. Cool and stir into the salad in place of the scallions or shallots.
Garnish with 1/2 cup crumbled goat or feta cheese.
Toast and crush 1/2 teaspoon cumin seeds and add to the salad. Substitute cilantro for the parsley.
Dice 1/4 cup flavorful sweet peppers, season with salt, and let stand to soften. Stir in with the scallions or shallots.
Add vegetables and herbs of choice and serve over a bed of greens
Next week we are roasting chicken and veggies and making quinoa cakes…cant wait!
Cheers to good living!