LENTIL LOAF by CoachBJ

January 23, 2019January 11, 2022

LENTIL LOAF by CoachBJ

Wonderful lentil loaf packed with whole-food, plant-based nutritional values. Fabulous tasting and what a treat the next day in filling sandwiches! Tom dug out this recipe from my cookbook. It was super good and an old transitional favorite so I’m sharing this recipe. And it really does hold together, unlike others which you might have tasted or made. For the two of us, it usually lasts for three meals. Hope you ENJOY!

Serves: 6 || Prep Time: 40 minutes || Cook Time: 30 minutes

1/2 cup dried lentils; rinse, sort and precook
1 (8-ounce) can tomato sauce, no added sodium
1 teaspoon Italian seasoning
2 tablespoons flax seed meal, mix with 4 tablespoons water
1 cup rolled oats
1 cup onions, diced
1 cup bell green pepper, diced
1 tablespoon garlic, minced
1/2 cup cornmeal
1/4 cup wheat germ
1/4 cup nutritional yeast
1 1/2 tablespoons brown mustard
1 tablespoon Worcestershire sauce, lo-sodium
1 tablespoon balsamic vinegar
1 teaspoon brown sugar
1 teaspoon chili powder
1/4 teaspoon dried thyme
1/4 teaspoon cumin

Preparing lentils: Rinse and sort lentils. Cook lentils according to package directions while preparing ingredients for loaf mixture.

Preparing and mixing loaf mixture: Preheat oven to 375 degrees F. To the tomato sauce stir in 1 teaspoon Italian seasoning; save 1 Tablespoon of the sauce to mix in the loaf and reserve the remaining sauce to be used later as the loaf topping. Mix flaxseed meal with water, microwave 20 seconds or until thickened. In a skillet sauté onions, peppers and garlic in a small amount of water until onions are translucent. To make the loaf mixture, in a large bowl add the 1 Tablespoon of reserved tomato sauce and all remaining prepared ingredients. Mix well then form into a loaf; place into a non-stick or parchment lined ovenware. Spoon reserved tomato sauce on top.

Baking loaf: Cook for 20 minutes uncovered; cover and cook for additional 10 minutes. Cool for about 10 minutes, slice and serve.

Nutrition Facts: Calories 252, Total Fat 3g, Cholesterol 0mg, Sodium 67 mg, Total Carbohydrate 33g, Fiber 11g, Sugars 5g, Protein 13g

LENTIL LOAF: Tom dug out this recipe from my first ecookbook, but this was always a favorite and it turned out to be as tasty as we remembered. The lentil loaf, as well as, colcannon with kale and brown beans rounded out this heart healthy meal. Of course, always a salad first and perhaps fruit or a dessert later.

April 3, 2018January 11, 2022

Angel Hair Pasta with Spinach Pesto

This easy-to-prepare meal is sure to become a favorite! A mix of spinach and basil, along with other ingredients, for the pesto results in a tasty combination. Add the pesto to Angel Hair or your favorite pasta and enjoy the deliciousness!

Serves: 4, Prep Time: 20 min, Cook Time: 15 min
1 (13-ounce) package whole wheat pasta angel hair or your favorite whole grain pasta
1 cup fresh spinach
1/2 teaspoon salt
For Pesto:
1/2 cup cashew nuts, soaked
1/2 – 1 cup water (depending on consistency desired) 1/2 medium onion or 1 shallot, quartered
1 clove garlic, sliced
2 cups fresh Spinach
1/2 cup fresh basil
1 tablespoon nutritional yeast
1/2 lemon (juice)
1/8 teaspoon salt
Optional: red pepper flakes and Parm-Like Cheeze

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To Make Pesto: In a small bowl, microwave cashews in about ½ cup water or enough water to cover cashews for about 1 or 2 minutes. Place softened cashews and remaining ingredients in a blender. Blend, adding tablespoons of water until desired consistency is reached.

To Cook Pasta: Cook pasta according to package directions. To the boiling pot, add fresh spinach during the last 2 minutes. Drain and add salt and Spinach/Basil Pesto to the pasta, gently toss. After plating, add ParmLike Cheeze and red pepper flakes.

Nutritional Facts: Amount per Serving, Calories 446, Calories From Fat 84, Total Fat 8g, Saturated Fat 3g, Sodium 328mg, Total Carbs 76g, Dietary Fiber 11g, Sugars 4g, Protein 18g

ENJOY!

January 15, 2018March 15, 2018

Irish Stew

IRISH STEW: This dish is simple yet hearty. It requires the sacrifice of a good stout such as Guinness but it is well worth it in the end. We serve with Irish soda bread and homemade apple butter. Turn on some Irish tunes and you’d think you’re in Dublin.

Serves: 4 || Prep Time: 30 minutes || Cook Time: 60-90 minutes (stove top) or 5 minutes medium pressure (pressure cooker)

1 bottle 11.2 fl oz Guinness Stout
1 cup water
1 cup vegetable stock
2 onions or leeks, coarsely chopped
4 stalks celery, sliced
6 carrots cut into 1″ chunks
6 yellow potatoes, do not peel, cut into large chunks
4 cloves garlic, sliced thin
2 (14 1/2-ounce) cans black beans, low sodium, include brine
1 tablespoon parsley flakes or fresh
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
Optional: If needed, use flour to thicken (make a roux by mixing a bit of the stew broth and a few tablespoons of flour – add the roux to the pot of stew and wait about 10 minutes to thicken).

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Stove Top: Prepare all vegetables. Place all ingredients into a soup pot, stir and cover. Simmer on medium heat for 60-90 minutes until vegetables have softened. If the stew needs to be thickened, for desired consistency, add flour by the tablespoon to a small about of stew broth, stir, add roux to the pot.

Pressure Cooker: Prepare all vegetables. Place all ingredients into a 5 quart pressure cooker. Cook on medium pressure for 5 minutes, take cooker off the hot burner and let rest until pressure is released. The stew will likely need to be thickened. Make a roux by adding a few tablespoons of flour to a small amount of stew broth, stir, add this roux to the pressure cooker and wait about 10 minutes for stew thicken.
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Whole wheat soda bread is a nice companion.

Nutrition Facts
Calories 480 Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 446mg, Total Carbohydrate 90g, Fiber 22g, Sugars 4g, Protein 22g

This is one of Tom’s favorites and we love the leftovers even better than the first plating.

July 25, 2017July 29, 2017

Black Bean and Mushroom Loaf

This “hearty” loaf will become a favorite! Here’s a fun loaf for a main entree or to use in sandwiches.

Serves: 8

1 large onion
2 cloves garlic
4 ounces (1 cup) Portabella Mushrooms
1 tablespoon fresh parsley
1 stalk celery
1 (15 1/2-ounce) can black beans, lo sodium (drain, reserve broth)
1 cup oat bran
2/3 cup farina (quick cooking cream of wheat or use cream of rice for gluten-free), uncooked
2 tablespoons nutritional yeast
1 1/2 teaspoons Worcestershire sauce, lo sodium
1/2 teaspoon hickory liquid smoke
1 teaspoon black pepper
2 1/2 teaspoons salt substitute
2 teaspoons basil
1/2 teaspoon oregano
1 (8-ounce) can tomato sauce, lo sodium
For Hot Tomato Glaze:
1 (15 1/2-ounce) can stewed tomatoes
1 clove garlic
2 teaspoons hot pepper sauce
Note: If you don’t like it spicy, just substitute with your favorite topping (ketchup, barbecue sauce, etc.).

Preheat over to 350° F. In a food processor, dice onion, garlic, mushrooms, celery and parsley. In large bowl, mash beans then add oat bran, farina, yeast, spices and herbs. Add diced vegetables, mix well. Add reserved bean broth and tomato sauce, as needed, until the mixture can be formed into a nice moist loaf. In a non-stick loaf pan, form the mixture into a loaf. Top the loaf with the hot tomato glaze. Cook for about 40 minutes. Serve hot or cold.

To Make Hot Tomato Glaze: Drain tomatoes. In food processor, puree tomatoes along with garlic clove and hot sauce.

NUTRITION FACTS

Calories 171 Calories from Fat 9, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium131mg, Total Carbohydrate 35g, Fiber 8g, Sugars 4g, Protein 9