Mediterranean Banza Bowl

👊🏻Fuel your smile with Mediterranean Banza Bowl.

It’s rice to meet ya Banza Chickpea rice. Banza you did it again! I love this pilaf/orzo like rice alternative! It’s a great way to add protein and 👑 fiber to your diet!

Over the last few months as I study nutrition and read the scientific literature my tastes have definitely evolved. Just 6/7 months ago I couldn’t imagine have a “meal” without meat as the star. Veggies were a side. Now Veggies and plant foods like beans and legumes are the star. When I do eat meat, it’s the side dish now. I asked my husband (a former self proclaimed meat and potatoes guy) last week, who has now been eating the #fuelmysmile way since November if he misses eating meat as often as we used to. He hands down said NO and that he couldn’t even imagine finishing the 12/14 oz steak that used to be his Saturday night go to.

If we can change, so can you! Start slow if you must, it can be a big change. Use the food plate as your guide. Aim to have half of your plate mostly vegetables with some fruits as well. The other 1/4 aim for protein which can include nuts, seeds, beans, legumes, meat, egg, dairy and cheese. The other 1/4 aim for whole grains like oats, rye, quinoa or barley if you like. And use spices! LOADS of delicious spices which are full of amazing phytonutrients, making each bite delicious and healthy!

To make this bowl you will need the following:

1/2 cup Banza Rice Cooked according to package directions

2-3 cups arugula

1/4 cup sliced red onion

1/2 cup sliced grape tomatoes

1/2 cup carrot curls

1/4 cup sliced cucumber

1/2 cup sliced red cabbage

1-2 oz feta cheese

A squeeze of lemon juice

1-2 tablespoon Tzatziki (see recipe below)

1-2 tbsp lemon tahini dressing (see recipe below)

2-3 falafel (see recipe below)

Place arugula in large bowl. Squeeze lemon juice and toss. Assemble remaining ingredients!

Tzatziki:

½ English cucumber, halved lengthwise, seeds scooped out

1 cup Plain yogurt (like fage, siggis, wunder creamery)

1 garlic clove, minced or grated

1 tbsp minced fresh mint

1 tbsp minced fresh dill

Finely grated zest of 1 lemon

2 tbsp fresh lemon juice

½ tsp fine sea salt

Black pepper to taste 

In a medium bowl combine all ingredients!

Lemon-Tahini Dressing

3 tbsp tahini

2 tbsp lemon juice

1/4 tsp salt

Water as needed

In a medium bowl, whisk tahini, lemon juice and 1/4 tsp salt.  You will have a thick paste. Now add water 1 tbsp at a time until desired consistency.  Adjust seasoning if necessary.

Falafel

1 (15-ounce) can chickpeas, rinsed and drained

½ cup chopped white onion

3 tablespoons chopped flat-leaf parsley

3 tablespoons chopped cilantro

1 teaspoon cumin

½ teaspoon crushed red pepper flakes

4 cloves garlic, chopped

4 tablespoons Chickpea crumbs

Some oat flour for dredging (just grind up some oats in a food processor- I always keep a cup or two on hand in a mason jar for when I need)

1 teaspoon baking powder

½ teaspoon kosher salt

Add the chickpeas, onion, parsley, cilantro, cumin, red pepper, garlic and baking powder into the bowl of a food processor fitted with a metal blade. Pulse until the mixture is blended but not puréed. Stir in the Chickpea bread crumbs and baking powder. The mixture should be dry enough to not stick to your hands but wet enough to hold together in a ball.

Sprinkle a parchment paper-lined baking sheet with oat flour. Measure out rounded tablespoons of the mixture. Roll the mixture into balls. Add oat flour to a medium shallow bowl and dredge the balls in the flour so they are completely coated.

Place in air fryer and cook on 400F for 8 minutes, tossing midway. Can also be done in oven for about 10 minutes at 400F!

Veggie Cobb Salad

👊🏻Fuel your smile and with this Vegetarian Cobb Salad ?

Who is willing to join me in a #meatlessmonday challenge?  

Why eat less meat?  Meatless meals are built around beans, lentils, vegetables and whole grains.  Plant-based proteins tend to be more nutrient dense, offer more health benefits and are often less expensive then meat.  Plant based meals are also richer in fiber, vitamins and phytonutrients which help to significantly lower your risk for cancer, heart disease, diabetes, hypertension and gum disease.

I used to have animal protein at almost every meal.  As my study of nutrition deepened I realized the value of decreasing meat in my diet.  If I do have meat, it is not the main star of the dish. It is an accompaniment or side, and there are always loads of veggies and other plant based foods with it.  Also, when buying meat, I choose grass fed or pasture raised. These meats are higher in Vitamin K2 which is needed for strong teeth and jaw bones.

Tell me your thoughts !

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📸: spinach + @eathempeh raspberry habanero hempeh + cucumber 🥒 + avocado 🥑 + tomatoes 🍅 + 🥕

with Kefir Chipotle Ranch Dressing:

• 1/2 cup Plain unsweetened kefir

• 1 tbsp Siete foods chipotle hot sauce (or hot sauce of choice)

• 1 1/2 tablespoons apple cider vinegar

• 2 tsp maple syrup

• 1 teaspoon fresh chives, chopped

• 1 teaspoon fresh dill, chopped

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/4 tsp ground black pepper
  

Combine dressing ingredients. Assemble salad and enjoy!