Fitness Food and You

Crunchy Lentil Salad

ingredients

1 T Dijon mustard

2 T balsamic vinegar

4 T olive oil

½ t salt plus salt and black pepper to taste

1 1/4 cups of dried lentils (can also use 2 cans of lentils, rinsed and drained)

2 ½ cups lower sodium chicken or vegetable broth

1 ½ cups chopped tomatoes

1 cup peeled and chopped English cucumbers

1 cup chopped carrots

1 cup chopped celery

¼ cup chopped scallions

¼ cup chopped dill (can also use parsley)

directions

In a medium sized saucepan, combine the lentils with the broth. Heat over medium-high heat. Once the broth begins to boil, lower the heat and simmer for about 20 minutes or until the lentils are tender. Drain excess liquid and set aside to cool.

Chop all the vegetables.

Mix the mustard, vinegar, oil, and salt in a large bowl with 2 T of water. Whisk until well combined.

Add the remaining ingredients to the bowl and toss until coated with the dressing. Season with salt and pepper to taste.

(Adapted from a recipe found in “Women’s Health”,  June, 2013)

Bucatini with Fresh and Dried Oregano

(serves 4)

ingredients

2 handfuls fresh oregano, very finely chopped

2 tablespoons dried oregano

16 ripe red cherry tomatoes, seeded and chopped

16 ripe yellow cherry tomatoes, seeded and chopped

3 T extra virgin olive oil, divided

sea salt and freshly ground black pepper

1 lb bucatini (can also use linguini if you can’t find bucatini)

directions

Mix the fresh and dried oregano together.

Marinate the tomatoes in 1 T of olive oil and season with salt and pepper.

Cook the bucatini in generous amounts of boiling salted water, then drain thoroughly and return to the pan. Toss the oregano mixture with the remaining 2 T of olive oil. Place a small amount of the tomato mixture on the top of each serving.

(Adapted from a recipe found in “The River Café Cook Book”)

Tabbouleh-Style Basmati Rice Salad (serves 8)

ingredients

1 cup uncooked basmati rice (can also use brown basmati)

1 t kosher salt, divided

¼ cup olive oil

3 T fresh lemon juice

½ t minced garlic

1 T tahini

pinch of cayenne

2 cups diced seeded tomatoes

1 cup diced seedless cucumber (can also use English cucumbers)

1 cup finely chopped curly leaf parsley, including stems

½ cup thinly sliced scallions

¼ cup finely chopped mint, plus a few sprigs for garnish

cherry tomatoes for garnish

directions

Heat 1 ¼ cups of water to a boil in a shallow saucepan. Add the rice and ½ t of salt. Cook covered over a low heat until the liquid is absorbed and the rice is tender, about 12-15 minutes. Fluff with a fork.

Whisk the olive oil, lemon juice, tahini, garlic, ½ t salt and cayenne in a large bowl. Add the rice, tomatoes, cucumber, parsley, scallions and mint. Toss to blend. Spoon the salad onto a platter. Garnish with cherry tomatoes and mint leaves. Serve at room temperature.

(Adapted from a recipe found in “Food and Nutrition”, May/June, 2013)