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    5 days ago by brownpapernutrition This was my plane food the other day. Maybe it’s a bit nerdy to pack a lunch box and raw snacks, but I can’t bear the thought of being caught out at the airport, on the plane or touching down and being hungry, sooooo I go prepared. Plane and airport food has come a long way yes but it ain’t gonna change to uber healthy for, well, ever most likely so if being a health nerd is my only option then I am totally down with that. Plus food, and certainly a grown woman with a byo lunch box on
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    7 days ago by brownpapernutrition For my little pasta lover - Jet and all the pasta lovers in my life aka basically everyone. This RAINBOW PASTA is too easy not to make, and the lovely quinoa rice (gluten free) rainbow pasta shapes make it all the lovelier. Beautifully balanced in macronutrients and flavour, and ace because whilst you can eat it hot it’s also absolutely yummo as a pasta salad served cold. Been a feature in lunchboxes for us too, as a change to sambos and other more picky / small food type items. HOW PRETTY IS IT THOUGH? recipe just below for you, can
  • PEANUT BUTTER CHOCOLATE  Id say treat yoself cos its
    6 days ago by brownpapernutrition PEANUT BUTTER CHOCOLATE : I’d say treat yoself cos it's Tuesday but you don't really need to save a weekday treat for a Tuesday or wait until the weekend to blow out your healthy eating for the week either. Eat intuitively my lovely friends. Listen to your body, when you feel like something e.g treat, ice cream, chocolate, eat and enjoy it mindfully instead of starving yourself of x and then overdoing/bingeing on it when you finally give in. I have lots of different treats in our fridge and freezer, I don't feel tempted to eat them all the time,

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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