I have hosted a few healthy living workshops recently focused on how to create fast, easy meals that are still healthy. One of the messages that I always try to instill with my clients is that eating healthy does not mean you have to give up all the things you love. I always advise clients that adding lots of nutrient-rich foods and maintaining a mostly plant-based diet is the best way to ensure you have a healthy, strong immune system, stay energized and ward off illness and disease. But I am also aware that make healthier choices can be confusing for many people, so I will be sharing many more of these types of recipes moving forward:
Simple + Healthful + Delish
Here is a recipe that I often throw together when I need a protein boost on-the-fly.
Organic Omelet with Lentil Bean Salad
Last night as I was getting the kids fed, trying to pack for our Spring Break trip and take care of other loose ends I also knew I need to eat something with some protein and veggies because I had blazed through my day without a lot to eat. I had made this lentil salad the day before and paired it with a small omelet and half an avocado. It was super filling and I felt energized and satisfied to finish all my pre-travel tasks.
- 1 cup of cooked brown lentils (I made this super easy on myself and bought pre-packaged lentils from Trader Joe’s, in the refrigerated section)
- 1 head of organic broccoli chopped into large florets (or pre-cut organic florets also from Trader Joe’s)
- 1/2 yellow bell pepper, diced
- 1/4 cup of organic diced cherry tomatoes
- 1/2 avocado
- 3 organic eggs
- 1/2 cup of organic extra virgin olive oil (may need more for salad consistency preference)
- 1 tsp of balsamic vinegar or an infused white vinegar (like a raspberry white vinegar)
- 1/4 tsp sea salt, additional pinch to add at end
- 1/4 tsp pepper
1) Roast the broccoli. Preheat over to 375 degrees. Add rinsed and dried broccoli florets to a cookie sheet. Toss with 1-2 tbsp of olive oil so florets are lightly coated. Add a pinch or two of seal salt and pepper and mix (could also use an herb blend for stronger flavor). When oven is ready, roast broccoli in the oven for about 35-40 minutes, or until edges are crisp. Set aside to cool for at least 10 minutes. Chop into small pieces to prep for mixing into the salad base.
2) Prep the salad base. In a medium sized bowl, add the lentils, pepper, tomatoes, broccoli. Toss with 2 tbsp of oil oil and 1 tsp of vinegar of choice. Add more salt and pepper to taste. (Note: I made this salad the day before and just added this to eggs and avocado the next day to have something quick, easy and nutritious. The salad is great by itself or added to some dark leafy greens, and a super great option for lunch at home or in the office. Just add to a small glass container with a lid and take with you.)
3) Eggs and avocado. Crack 3 eggs into a small bowl and mix well with a fork. Heat a small saucepan on medium low heat and add olive oil or coconut oil to grease the pan. Add the eggs and cook until bottom of eggs in solid. Flip over to cook top side or fold in half, let cook for a couple minutes and continue to flip until inside is no longer runny. Turn off the heat and move pan away from hot burner. Cut an avocado in half and carefully scoop out one side with a large spoon (you can use both halves if you have a big appetite).
Place the omelet and avocado on a medium or large plate. Add the lentil salad to the side and scoop some into the avocado half. Drizzle avocado with a little more olive oil and add a pinch of sea salt. Enjoy your protein, fiber and nutrient-rich meal!