Proteins

In choosing protein dishes, getting more protein from plants and less from animals is an important step. Legumes (beans, peas and lentils) are a great source of healthy protein. Add them to soups and salads, or make them into dips or casseroles. It’s great to keep your cupboards stocked with a variety of canned and dried beans. Some people experience an increase in flatulence when they first start adding more beans to the diet. To stop this unpleasant side effect, soak beans before cooking, switch to red lentils instead of brown (they are the easiest to digest), cook beans in a slow cooker, and make sure they are well cooked before serving.

Fish is the next best protein (after legumes). Great choices are salmon, mackerel, and sardines. A moderate amount of organic poultry can be included in the diet, and a very small amount of beef if it is organic and grass-fed.

Yellow Dhal with Spinach

6 oz yellow lentils (moong dal)*
1 Tablespoon olive oil
1 large onion, chopped
1 jalapeno Pepper, sliced lengthwise, seeds removed
2 cinnamon sticks
1/2 tsp ground turmeric*
1/2 tsp garam masala powder*
1/4 tsp chili powder
1 tsp salt
1 tsp ground cumin
2 ripe tomatoes, chopped
2 cups warm water
2 Tablespoons canola oil (or grapeseed oil)
1/2 tsp black mustard seeds*
2-3 cloves garlic, finely chopped
1 dried red chili, roughly chopped
10 oz fresh spinach, finely chopped

*Indian groceries can be found online at Patel Brothers or Rani’s World Foods

Wash and soak lentils for 2 hours. Drain well. Heat olive oil over medium heat and saute onion, jalapeno and cinnamon until the onion is lightly browned. Add the turmeric and garam masala, stir and mix well, then add lentils, chili powder and salt. Stir and fry for 8-10 minutes over a low heat. Add the cumin and tomatoes, and cook for 3-4 minutes, then add the water. Bring to a boil, cover, and lower heat to simmer for 30-35 minutes, stirring occasionally.
Meanwhile, heat the canola oil over a medium heat and fry the mustard seeds until they pop. Add the garlic and allow it to turn slightly brown, then add the dried red chili and spinach, and mix thoroughly. Cover the pan and simmer for 5 minutes. Add the spinach to the lentils, cover and cook over a low heat for 10 minutes, stirring occasionally.

Tempeh with Vegetables

1 lb Tempeh
3 Tablespoons Olive Oil
½ cup Onion, diced
2 Cloves Garlic, minced
1 Bunch Swiss Chard, rinsed and roughly chopped
3/4 cup Mixed Bell Peppers (Green, Yellow and/or Red)
Salt and Pepper, to taste

Saute tempeh with 1 clove minced garlic in 1 Tablespoon olive oil until heated through, 3-5 minutes. Remove from pan and set aside. Add the remaining 2 Tablespoons of Olive Oil to the pan. Add the onion and sauté for 5 minutes. Add 2nd clove of garlic and continue to sauté for an additional 5 minutes. Add Swiss Chard and Bell Peppers. Cook five more minutes, stirring frequently. Add salt and pepper to taste. Stir in Tempeh.

Serve over a bed of brown rice or Quinoa.