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  • High up on the fave cookies list of all time!!!
    7 hours ago by brownpapernutrition High up on the fave cookies list of all time!!! Rosemary almond and chocolate - best combo Take about 5 minutes to whip together with simple ingredients on hand, taste amaaaaaazing Vegan, gluten free and the best lil treat - one of my pregnant besties devoured most of the batch I took over for a cuppa the other day so if not make them just for you make them for someone else and pass on a lil home cooked lovin. I posted this recipe a few back but will do so again in the comments below. Much love from the
  • Good morning from the Snowy Mountains!!!  Currently road tripping
    4 days ago by brownpapernutrition Good morning from the Snowy Mountains!!! ⛰ Currently road tripping but after the 430am start we be there sooooon! ☕️ So excited to get on the mountain again and see my little man on a snow board for the first time. Meeting our fam there, be so rad to have that time together, ski our lil hearts out and eat big yummy meals at the end of the day before doing it all over again yewwwww. Packed some of the meals from  @brownpapereats  for us all too. Gah so excited !!!!! Have an awesome day y’all!!!!! Love Jacq
  • When the peeps say MORE MEXICAN we deliver legit but
    2 days ago by brownpapernutrition When the peeps say MORE MEXICAN we deliver, legit, but to your doorstep!!!!  @brownpapereats  Orders close tonight for our delivery next Tuesday, now delivering to Sydney CBD!!! ON THE MENU THIS WEEK: HEAVENLY LENTIL LASAGNE (VEGETARIAN) CHICKPEA FELAFEL BALLS WITH BROCCOLI RICE AND TAHINI YOGHURT (VEGETARIAN ) THAI SWEET POTATO CURRY (VEGAN) ROAST PUMPKIN AND BLACK BEAN CHILLI NACHOS (VEGAN) CAULIFLOWER AND ROSEMARY FRITTATA (VEGETARIAN) MEXICAN SOUP (VEGAN) VEGAN RAINBOW LASAGNE (VEGAN) PUMPKIN AND BASIL FRITTATA (VEGETARIAN) TOMATO AND CARROT SOUP (VEGAN) Order via www.brownpapereats.com can’t wait to nourish you!!!
  • The only love I have for winter is for soups
    4 days ago by brownpapernutrition The only love I have for winter is for soups, eggs however, I love year round! Popped these foodie loves into a delicious wintery dish – THAI ZUCCHINI EGG LAKSA – which is ticking ALL the boxes for flavour, nutrition, protein punch, plus it’s satisfying but you feel light after eating – winning!!! Recipe now up on the blog!  @australianeggs   #winterwarmers   #australianeggs   #sp 
  • Oat and coconut loaf from the loaf queen herself loooooove
    3 days ago by brownpapernutrition Oat and coconut loaf from the loaf queen herself loooooove this recipe it kind of reminds me of an Anzac Biscuit in a loaf??? Try! I’ve popped the recipe up - link in my bio. Love from the Snowy Mountains! Jacq xx

Greek Lentil Salad

By Greek we mean – more like the flavours you’d find in a traditional greek salad but with a twist, because whilst feta cheese is ridiculously tasty lentils provide a more abundant nutrition profile – and simply more protein! And protein is the macro we want to introduce into our salads to pump up the nutrient balance and satiate the appetite.

Quick nutrient snapshot on the humble LENTIL :

  • rich in plant based amino acids approximately 18g protein per cup delivering essential amino acids to the body for growth, development and repair
  • supports healthy cardiovascular function and lowering cholesterol (LDL) levels (1)
  • abundant source of fibre to satisfy appetite, regulate energy levels and support intestinal motility / bowel movements

An extra note on lentils, cooking and digestion: 

If you are new to incorporating lentils and legumes generally into the diet, go slowly, or you may (not all individuals, but some) experience slight digestive discomfort in the form of flatulence/wind initially. This can be avoided if you introduce small amounts to start rather than going hell for leather and eating legumes with every meal. Don’t despair and don’t abort mission – there are too many other great qualities in lentils long term to give up on them, but I thought best mention it rather than you go for it and wonder why it’s happening.

You can help tenderise lentils and aid digestion by cooking lentils with kombu – a form of seaweed. Kombu contains wonderful minerals such as iodine (supports thyroid function) and powerful enzymes which help break down the raffinose sugars present in beans like lentils, resulting in less of the ‘gassy’ effect. Win right?

This is one of those salads that tastes sensational as is, but should you wish you can split the servings down a little and add more protein from fish or chicken etc if you wish.

PS. If the other salads in the image are also making you drool then read on to find the recipes!

 

GREEK LENTIL SALAD

GF : DF : SF : VEGAN

Serves 4 as as side

1 cup cooked lentils  (approx 1x 400g tin organic lentils rinsed and drained)

1 punnet (250g) cherry tomatoes, quartered

1/2 small bunch basil, leaves picked and shredded

1/4 small bunch mint, leaves picked and shredded

1 lebanese cucumber, diced

Dressing:

2 teaspoons (approx 1/2 lemon) lemon zest

2 tablespoons (approx 1/2 lemon) lemon juice

2 tablespoons extra virgin olive oil

1/2 teaspoon dried oregano

sea salt and black pepper

Place lentils, cherry tomatoes, basil, mint and cucumber together in a large bowl and toss gently. Whisk together dressing ingredients in a small bowl, add to main salad ingredients and toss. Season with sea salt and black pepper and serve.

Still hungry?

Find the recipe for Miso Carrot Mung Bean and Brown Rice Salad HERE and the Pumpkin Butter Bean and Chimmichurri Salad HERE.

References:

(1) Hanson et al,  2014 Feb:  https://www.ncbi.nlm.nih.gov/pubmed/24063808

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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