Whole Grain Lentil Casserole

Whole Grain Lentil Casserole - The Clean Gourmet

This is a great way to use up leftover grains and is based on a recipe my mom used to make for us when we were kids.  You can play with the grain-to-lentil proportion according to your personal preference, just be sure that the the final amount is 4-5 cups so the spices don’t overpower or underwhelm.

Whole Grain Lentil Casserole - The Clean Gourmet

Ingredients:

3 cups cooked brown rice (from about 1 cup uncooked), or other whole grain such as farro or freekeh

3 cups cooked lentils (from about 1 cup uncooked), drained

3/4 teaspoon salt

3/4 teaspoon black pepper

2 teaspoons dried oregano

2 teaspoons sweet paprika

2 teaspoons chili powder

3 teaspoons ground cumin

2 teaspoons garlic powder

1/4 teaspoon cayenne pepper

1 cup whole milk 100% grass-fed yogurt, plus more for serving

1 cup freshly grated cheese (feta, Manchego, or a mixture of provolone and Parmesan are great options), to cover

Organic ketchup, to serve

What to do:

Preheat oven to 400º Fahrenheit.

Mix above ingredients, except for cheese and ketchup, in a medium-large bowl.  Taste for spice adjustments and place in sprayed or oiled medium-sized casserole dish.

Top with grated cheese and place in oven.  Let cook until the top is browned, about 20 minutes.

Serve with more yogurt and organic ketchup.


Peanut Butter Date Protein “Milkshake” (Frullato di Burro d’Arachidi e Banana con Proteina)

This was originally a “smoothie”, but with the lack of berries and solid ingredients, it usually comes out to the consistency of a thick milkshake.  You can, of course, adjust the thickness by adding or reducing the amount of milk.  Also, more yogurt can be used to thicken the consistency if you prefer the smoothie consistency.

Usually I split this with Gotspark, in which he has a big glass and I have a little one.  If you’re a guy and/or have higher caloric needs, this could easily be one serving.  However, if you’re “watching” like me, this is probably best shared with someone else.

Peanut Butter Date Protein “Milkshake”

Serves 1-2 

2 tablespoons chunky peanut butter

1 large banana, broken into chunks

1 pitted Medjool date, soaked in hot water for 5 minutes if dry

Scant scoop vanilla protein powder (I like Tera’s Whey Organic Bourbon Vanilla)

Scant scoop ground flax

1/4-1/3 cup Greek yogurt

A few dashes of cinnamon

1 1/2 cups of Unsweetened almond milk or grass fed cow’s milk

Handful of ice

Blend for 1-2 minutes.

Peanut Butter Date Protein "Milkshake" - The Clean Gourmet

Frullato di Burro d’Arachidi e Banana:

1-2 porzioni

Ingredienti:

2 cucchiai di burro d’arachidi

1 banana grande, spezzettata

1 dattero, impregnato d’acqua calda per 5 minuti e snocciolato

1 cucchiaio colmo d’integratore di proteina alla vaniglia

1 cucchiaio colmo di semi di lino macinati

una pallina di yogurt greco

qualche pizzico di cannella

50-100 ml di latte di mandorle, di soia o di vacca (secondo i tuoi gusti)

una manciata di ghiaccio

Come fare:

Frullate tutti gli ingredienti per 1-2 minuti.

 


Citrus-Scented Asparagus and Pea Soup

Asparagus is an incredibly potent antioxidant and has a surprising amount of protein.  In fact, thanks to the protein and fiber from the asparagus and peas, as well as all of the liquid, this purée is quite filling.   This is a great way to have a quick vegetable-packed meal.  However, if you like more substance, try with Greek yogurt, hard boiled eggs or Ricotta Dumplings.

Serves 4-6

What you need:

2 teaspoons extra virgin olive oil or avocado oil

1 cup peas, fresh or frozen

1 yellow onion, medium dice

2 large shallots, roughly chopped

2 cups light chicken stock or bone broth

2 bunches fresh asparagus, halved

zest of half an orange

1 tablespoon fresh orange juice

1 tablespoon fresh lemon juice (preferably Meyer)

salt, to taste

pinch white pepper

½ cup grass fed whole milk or unsweetened almond milk

What to do:

Sweat peas, onion and shallots in oil with a bit of salt in medium-sized pot.  Add broth and bring to a simmer.  Meanwhile, bring a separate small pot of salted water to a boil and set up a small ice bath.

Add asparagus, reserving a few spears to steam, and cook until just done. It is important that the asparagus does not overcook, or else it will turn muddy green. While the asparagus is cooking in the pot, blanch remaining spears in the boiling water for one minute and shock in ice cold water for 2 minutes.  Set aside.

Lower heat and purée with hand blender until very smooth (You can use a Vitamix or high speed blender if you have one, which would give the smoothest result).  Turn off the heat and add zest and citrus juices.

Add milk and season with salt and pepper.

Serve immediately with asparagus tips for garnish, a bit of zest and optional dollop of yogurt into each bowl.

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