Lentil Salad for your summer

LENTIL SALAD, ARUGULA AND FETA

Legumes like lentils are rich in fiber, protein, folate and iron.
Lentils are a low calorie option if you want to control your weight.
Lentils make an alternative to meat in veggie burgers too.
This recipe can be ready in less than 30 minutes with relatively no prep so you can eat well even on a busy weeknight.

 Ingredients:

• 2 cups fresh arugula
• 2 cups dried green or brown lentils
• 1 red onion, thinly sliced into rings
• 1 medium cucumber, chopped
• 1/4 cup feta cheese
• 1/2 cup chopped walnuts
•  2 tbsp extra-virgin olive oil
• juice 1lemon
• 1 tbsp cider vinegar
• 1 tps ground cumin
• 2 tps pepper
• 1 tps salt

Prep Time: 5 minutes
Cook time: 25 minutes
Serves: 4

Method:

1. Boil the lentils following pack instructions, drain, rinse well, then drain thoroughly.
2. Meanwhile make the vinaigrette by whisking lemon juice, salt, pepper, oil, vinegar, cumin, then toss in the onion rings, after a few minutes they will soften and turn pink.
3. Add lentils to a large bowl.
4. Add arugula, walnuts, cucumber and feta just before serving. 

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Chickpea Salad Vegetable Recipe

CHICKPEA SALAD VEGETABLE RECIPE

Chickpea Salad with Belgian endive, iceberg, orange, apple and nuts

Legumes are a superfood!!
Research shows us that legumes are good for overall health, the environment and our wallet.
Legumes include lentils, chickpeas, cannellini beans, butter beans, borlotti beans, navy beans, soy beans and many more. Legumes are also recommended as a healthy alternative to animal-derived foods because of their high-protein content. similar to that of beef, egg and dairy and are a rich source of healthy fibers.
Now, we know that it's important to eat legumes if possible every day.
So, without further ado, let’s discuss my new favorite salad: Salad with Chickpeas, walnuts, orange and apple.
This recipe is useful for your #MeatLessMonday #MeatLess #Monday

Ingredients (3 servings):

• 2 medium Belgian endive

• 7 oz. iceberg lettuce 

• an apple

• an orange

• 10 Brazil nuts

• 3 oz. chickpeas

For the dressing:

• 1 lemon, juiced

• 2 tablespoons extra virgin olive oil

• salt

  In a small bowl, whisk together all the ingredients for the dressing and set aside.
Wash the salad and cut the vegetables, the apple, the orange and the nuts. Place all the prepared ingredients for the salad in a large bowl. Drizzle with salad dressing.
Easy, healthy and cheap!
Enjoy your meal!

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Try my recipe of roman gnocchi

Whole Wheat English Muffin Bread (recipe step by step)

WHOLE WHEAT ENGLISH MUFFIN BREAD

Whole Wheat English Muffin Bread with blueberries

When I put my English Muffin Bread in the oven. I was immediately transported back to a time. Toast reminds me of childhood. It is breakfast, lunch, dinner. It is something I would almost always be happy to eat. This recipe is easy, it's cheap (you can save $12 a week), it's healthy (no fat and no sugar) and last but not least it's delicious.
It keeps for 5 days on the counter, which means you can have breakfast and snack all week.

Ingredients:

• 2 cups warm milk (in my recipe homemade almond milk, I prefer vegetable milk)
• 1/2 cup warm water
• 1 tablespoon rice malt (or integral sugar)
• 4 - 1/2 teaspoons dry active yeast
• 5 cups whole wheat flour
• 1 teaspoon salt
• 1 tablespoon of turmeric (optional)
• 2 teaspoons of cinnamon (optional)
• 3 tablespoon of blueberries (optional)

In a bowl pour 2 cups warm milk and 1/2 cup warm water, 1 tablespoon integral sugar (or rice malto), mix until everything is combined, add 4 teaspoons dry active yeast, then stir with a whisk and allow to sit 5 minutes. 

Milk, water and yeast

In another bowl put 5 cups flour, 1 tsp salt, tumeric and cinnamon.

Mix flour, salt, tumeric and cinnamon

Make small well and add milk mixture, mixing the dough (you could use a wooden spoon). Do not knead. Cover and allow to sit 25 minutes.

Dough

The dough will be very sticky. Divide the dough and add in one half blueberries, put in a grease two PlumCake tin (or loaf pan), spinkle cornmeal, press with floured fingers, sprinkle cornmeal.

Plumcake tin

Set your dough to prove in a warm place, covered with a cloth over the bowl (I put it in the oven off) for two hours or allow to double in size.

Bake at 375° for 35-40 minutes. Loaves should be a nice golden brown on all sides.
Remove from pans and let cool on cooling rack before attempting to slice. Toast to serve.
Good with  jam or honey! Also delicious with just butter or ham and cheese!

Whole Wheat English Muffin Bread

Chips without Potatoes

Oven-chips without Potatoes

This is my proposal of chips, a delicious and healthy low fat recipe, that can be made from chickpea flour, and embellished with flavours of your own choosing. This is a gluten free recipe. This is an old Ligurian recipe: its name is “Panissa”. You need chickpea flour; if needed, you can make it at home, by grinding dry chickpeas to a powder in either an electric coffee grinder or a blender.
Total preparation and cooking time: about 2 hours. But you can eat these “chips” into your salad or warm chip with crème fraîche, a small slice of smoked salmon, smoked trout, or a bit of caviar.
Ingredients:

• 2 cups of chickpea flour
• 4 cups of water
• salt and pepper

Put the chickpea flour and salt in a pot and slowly add the lukewarm water. Stir your batter until the dry and wet ingredients are well incorporated, beat with an electric hand mixer or whisk. Bring over medium high heat and make it boil.
Reduce heat and cook for 50 minutes, stirring constantly; should it dry out too much while it’s cooking stir in more boiling water. If you have a polenta pot with a mechanical stirrer, the cooking will be much easier.
Then put it in a greased pyrex and let the Panissa cool. Then cut it into matchsticks (1/8-inch thick). Spread the chips evenly on a baking tray (use more than one if you need to – best not to have the chips piled up on top of each other) and stick them in a hot oven (200c) for 20/25 minutes or so.They should be light brown and starting to get crunchy. After 20 mins or so, they should be done.
Serve hot, with sauces if you like (provided they are healthy), and enjoy! These chips go well with loads of dishes, also in salad and in sandwiches.