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Healthy Living Recipes

Chef Deb Morgan: When the heat of the summer is here, I like to make dishes that I can prepare early in the day and then enjoy later. The red lentil pâté recipe is great both warm and cold. Make it first thing in the morning and marinate the veggies to grill later; when you get home from work, just flip on the outdoor grill, heat the vegetables, and serve with the cold pâté, some light crackers, and your favorite summer drink.

John Bagnulo: This is an extremely nutrient-dense summer meal—and an excellent example of a combination of foods ideal for weight loss. Read below each recipe for more details.

Red Lentil Pâté

Makes one loaf pan.
Serves four to six.
Prep time: 35 minutes.

1¼ cups red lentils
2¾ cups water
1 small onions diced
1 clove garlic
2 tablespoons extra virgin olive oil
1 teaspoon basil
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon salt
¼ cup chopped parsley
1 teaspoon umeboshi vinegar
¼ cup chopped kalamata olives
2 tablespoons brown rice flour
Pepper to taste

To garnish:
½ cup roasted red peppers
½ cup mixed greek olives
Chopped parsley

Wash lentils. In a large sauté pan, sauté onions and garlic in olive oil. Add lentils, water, and herbs. Bring to a boil, then cover and simmer. When lentils are soft (about 20 minutes), add salt, umeboshi, parsley, olives, and pepper. Stir until well combined. Stir in flour and turn off heat. Preheat oven to 350 degrees. Oil and flour a loaf pan (glass works well), pour lentils into pan, and bake for 15 minutes to set. Garnish with roasted red peppers and olives, and either serve immediately or refrigerate and serve cold with light crackers.

Read John’s Nutritional Commentary: Red Lentils

Red lentils are a rich source of both high-quality protein and high-quality carbohydrates. The protein in red lentils is almost complete; if you add a grain to one of your meals the same day, your body will have all the essential amino acids it needs to make new proteins. The carbohydrates found in lentils trickle into your bloodstream (never surging or producing high levels of insulin), allowing adequate amounts of glucose to enter the blood slowly and giving you sustained energy while supporting a healthy weight-management plan.

Grilled Summer Vegetables

If you’ve never put asparagus on your grill, don’t wait a moment longer to enjoy this amazing treat.

Serves four to six.
Marinate one hour or more.
Grill 12 minutes.

1 bunch asparagus (remove hard ends)
1 zucchini
1 summer squash
1 onion cut in large wedges
1 red pepper cut in large chunks
⅓ cup extra virgin olive oil
1 teaspoon sea salt
Pepper to taste

Simply wash and cut the vegetables to desired shape. Place in a bowl or baking pan. Toss with olive oil and salt and pepper. Cover and refrigerate; allow to sit for at least one hour. Heat grill to medium-high temperature and place veggies on grill, turning them occasionally until desired tenderness is achieved.

Read John’s Nutritional Commentary: Grilled Vegetables

The grilled vegetables in this meal can add a lot in the way of fiber and flavor, and, while they do not add much in the way of vitamins or minerals, they are rich sources of phytonutrients. These are molecules found in all vegetables that offer protection against cancer and chronic diseases. Eggplant on the grill, for instance, offers solanine, which has been shown to inhibit tumor growth in animal studies.

Recipe source: Deb Howard, Kripalu Kitchen.

Find more delicious and nutritious recipes in Kripalu Recipes.