I’ve been preparing all of my own meals, virtually every day, for the past three years. Even while traveling: every restaurant in Ubud, Bali, knows me as the American who brings her own food. I’ve whittled what started out as hours of preparation, cooking, and portioning several times a week to throwing some yummy super-foods together in a few minutes a day.
The key timesaver, I discovered, is Beluga lentils. Vegetarian dishes are easier to prepare than non-vegetarian, and lentils are the easiest of all. Unlike beans, lentils don’t need to be soaked prior to cooking. Simply rinse the lentils, add 2 parts water to 1 part lentils, simmer for about 15 minutes (until tender, but not mushy). Drain any excess water and season with turmeric, garlic powder, scallions and salt. Or whatever seasonings you prefer. I generally cook 2 cups of lentils at a time, which make about 5 meals.
Lentils are high in protein, but I like to eat foods that are super high in protein. Protein helps me stay sated longer. One of the best sources of protein I know is quinoa, a magical Peruvian grain that goes with everything. You can eat it for breakfast, lunch and/or dinner. High in calcium and fiber, quinoa is a complete protein with an amino acid profile comparable to non-vegetarian protein sources.
Preparing quinoa is a snap. Simply rinse it in a fine strainer, add 2 parts water to 1 part quinoa. Simmer for about 10 minutes until the grains look opaque, and drain excess water. You can add just about any seasoning or sauce you please, substituting quinoa for pasta and other processed grains. Aside from being packed with powerful nutrition, quinoa is gluten-free and readily available in all health food stores and many conventional supermarkets.
A meal needs to include vegetables—and lots of them—to qualify as healthy, in my mind. In the winter I roast butternut and acorn squashes, and make a small side salad. During the warmer months, I stick with raw veggies.
Lentil Salad
6 oz. cooked Beluga lentils
4 oz. cooked quinoa
16 oz. raw veggies—spinach, broccoli, carrots, tomatoes, peppers, cauliflower, avocado, cucumber, etc.
2 Tablespoons olive oil
2 Tablespoons Balsamic or Apple Cider vinegar
Directions: Toss together and enjoy! Finish off with an apple, pear, peach, or 6 oz. of berries for dessert.
