Wednesday, September 11, 2013
Friday, August 09, 2013
So, I had some leftover lentil stuff from dinner. It wasn't enough for a meal on its own, so I broke out the handy dandy "spiralizer" and spiralized up a mess of zucchini.
I love this thing. I eat it raw which retains all of the nutrients and it has a texture similar to al dente spaghetti. It is great with tomato sauce and chicken too.
Anyway, here is what it looks like with my lentil stuff on it (note that this is a lot of food....the plate is a full size dinner plate):
The broccoli looks a little funky from sitting overnight, but still tastes terrific. The flavors are really good. Here's what you do:
1/2 C black beluga lentils, rinsed and soaked 8 hours or overnight (I only had brown lentils on hand)
1 head broccoli, cut into florets (4 cups)
1 small red onion or shallot, sliced into rings (2/3 cup)
1/4 cup chopped almonds, toasted (I used slivered almonds)
Honey mustard dressing
4 Tbs cold pressed olive oil
1 Tbs apple cider vinegar
2 tsp raw honey
2 tsp dijon mustard
Salad: Drain and rinse lentils, then place in a medium stockpot with 1 cup water. Bring to a boil, reduce heat to medium low, and simmer 18 minutes (I actually had to add more water). "Add broccoli, cover pan, and stem 4 minutes, or until broccoli and lentils are al dente.
Meanwhile, to make Honey mustard dressing: whisk together all ingredients in bowl until smooth.
Drain off any remaining liquid from broccoli and lentils, and transfer to large bowl. Add dressing and toss to coat. Season with salt and pepper if desired. Serve garnished with onion and almonds.
Makes 4 servings
I had one serving and here's how the numbers played out:
Almonds, 0.05 cup, ground 27 cal
Honey, 0.33 tbsp 21 cal
Honey Mustard, 1 tsp 10 cal
Olive Oil, 0.75 tbsp 90 cal
Broccoli, cooked, 0.5 cup, chopped 27 cal
Lentils, 0.75 cup 172 cal
Zucchini, 306 grams 49 cal (check out the low calories for a huge plateful of zucchini)
Lemon Juice, 0.1 lemon yields 1 cal
Apple Cider Vinegar, 0.33 tbsp 0 cal
LUNCH TOTALS: 398 cal
Lentil fun facts:
-Lentils are legumes and originated in central Asia
-They were found in the tombs of the Ancient Egyptians in 2400BC
-lentils come in all shapes and colors – brown, yellow, red and black
-French lentils are known for a delicate taste and they hold their shape better after cooking
-The optical lens is named after the Latin word for lentil
-Lentils are wonderful nutritionally low in fat, high in protein, folate, phosphorus, fiber and iron
-Lentils are used around the world and are particularly popular in Middle Eastern countries, Greece, France and India.
-In the Middle East they are made with onions and garlic, in France often served with roasted meat and in India made into dal.
-There is even a National Lentil Festival in Pullman Washington (WA State....represent!)
-The Soluble fiber in lentils helps keep your cholesterol down and blood sugars under control
facts about lentils
-Canada is the world’s leading exporter of lentils
-Saskatchewan produces 97% of Canada’s lentils
-Lentils are a nitrogen-fixing crop
-Lentils can be bought whole, peeled or split, each step reducing cooking time: Whole 25-30 mins > Peeled 20-25 mins > Split 10-12 mins
-Because lentils are grown in rotation with durum wheat they may come into contact with wheat at harvest. But the meticulous processing at the facility makes for a completely gluten-free product.
-Lentils are an excellent source of fibre with almost 16g per cup.
-Lentils have a very low glycemic index, which means the rise in blood sugar after eating them will be moderate and steady
-3/4 cup cooked lentils provides more potassium than a large banana along with 13g of protein
-Lentils provide more folate than any other plant food
-Bonus food fact: The word lens (as in contact lens) was actually inspired by the shape of the split lentil (Who knew?…)
Monday, July 29, 2013
So, my boss decided we had to do a special project at the end of last week. It was tough, but our small office rallied and came together to complete the following:
1. Leave early Thursday afternoon.
2. Travel with our significant other to the Oregon/Washington border on the Columbia River.
........this would be my significant other (he looks concerned, doesn't he)
3. Check into the Skamania Lodge.
4. Get a good night's sleep and be prepared to work very hard the next day.
5. Friday - Wake up and have breakfast. Will need to be fueled up today.
6. Meet up with the co-workers and move out to the first mission:
7. Yes.....get on the horse and ride:
That is my horse, Misty. Sharing a drink with her buddy. She was slightly fiesty, but not bad. She jumped one of the creeks we crossed and she really liked to tailgate the horse in front of her. She was great about avoiding branches though. Here's Mr. W, looking like a pro (wait..is he on his cell phone? He is so naughty):
....on the dusty trail:
...and through the forest
Oh yes...and we can't forget the fearless dog, Oreo:
8. OK...horse riding. Check!
9. Now we were requested to tootle down the road a bit further, fuel up again with lunch, and do our next duty.
Any ideas? Can you tell from the work attire what the next task we were to perform was?
One of the others requested hazard pay but was turned down:
Darn....OK, if we have to:
(my fearless co-worker, Greg)
Oh yes....and the boss in his work suit:
Here we go:
These crazy people kept following us....oh, wait! That's the other half of the crew:
Went over several class IV rapids:
Jumped off a perfectly good 20 foot cliff part ways through:
Then continued on to Husum Falls (CLASS V):
(the boss high five paddling afterwards)
The rest of the crew about to go over:
Me and Mr. W were injured (strained neck and ankle from last weekend), so we didn't do the falls, but we did the rest.
Here's a youtube video. We were in part of it:
So.....then, we were required to go back to the lodge and dress for dinner. It was hard work, but someone had to do it. Buffet of everything under the sun....salmon, oysters, caviar, prime rib, salads, side dishes galore and, of course, the dessert area (I did not stay on track food-wise tonight....oops)
Relaxed outside with the beautiful view of the Columbia River afterwards:
They have a firepit for people to make smores:
After all that, everyone hit the hay. The next day, almost everyone went on their way; however, me and "co-worker M" decided we were going to take one for the team and work a little more. We're dedicated like that. Me and Mr. W challenged M and his lovely wife B to a round of golf on the grounds. We played best ball. They were fierce competitors. Just look at those game faces:
Me and Mr. W were not intimidated though and weren't going to let them shake us:
In the end, M & B won, but we gave them a run for the money.
As a side note, this is a super fun course to play if you like the fareways to imitate triangles. They are nice and open from the tee and narrow down to a pinpoint at the flag. Sort of enough to make you say "shucks" (I stole that line for a former co-worker):
The turtles were doing their turtley thing on one water hole:
Mr. W and I stayed an extra night and checked out the Bonneville dam and fish hatchery:
(huge rainbow trout)
We drove back along the Columbia River through what looks like a mini grand canyon:
We stopped for a minor burger (I know...really bad eating day again). The burgers are so big that they have the buns specially made to fit them:
Got home about 5pm Sunday and called it a day.
Tough work but, being the team player that I am, I'm ready to take it on again if requested.
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