Tuna and Lentil Bowl

This bowl of goodness is packed with Omega 3’s, low fat protein, fiber, B vitamins, Iron, Folate, Potassium, Magnesium, Phytonutrients, Vitamin E, Selenium, Calcium, CoQ 10, Lutein, Zeaxanthan, Beta-corotene, Vitamin C, and much more!

 

Ingredients:

  • 3oz Seared Tuna, rare, sliced
  • 1/4 cup lentils, cooked in veggie broth
  • 1 tsp garlic, minced
  • 1 1/2 tsp shallots, minced
  • pinch of aleppo pepper (or chili flakes)
  • 1/4 cup tomatoes, seeded and chopped
  • 1/4 cup asparagus, blanched or grilled, cut on a bias in 1/4″ pieces
  • 1/2 tsp each: rosemary, thyme, parsley
  • 1 small handful spinach
  • Sliced scallion for garnish, squeeze of lemon, lemon zest

Method:

  • Cook the lentils, (preferably in homemade veggie broth!)
  • Save some of the broth and set aside
  • Get a saute pan hot with your favorite (healthy) cooking oil
  • Throw in the garlic, shallots, and aleppo, saute about 30 seconds
  • Add the tomatoes and asparagus
  • Saute a minute or 2, then
  • Add about 1/2 cup veggie broth and the miso
  • Fully incorporate the miso while bringing it to a boil
  • Add the lentils
  • Check the seasoning for salt and pepper, if needed
  • Add the herbs, toss it around
  • Throw in the spinach. As soon as it starts to wilt, pull it off the heat
  • Put it all in a bowl and top it with the seared sliced tuna
  • Garnish with scallions and lemon zest, and squeeze some lemon juice on it
  • Enjoy!

**This can be a soup too, just add more veggie broth, and maybe substitute scallops for the tuna! You could even whisk up an egg and drizzle it in while the soup is simmering.

 

Fruits and Veggies to Avoid While Trying to Lose Weight

So, you want to lose belly fat…

While it’s true, whole fruits and veggies are good for you, some are better than others. If you’re trying to lose weight and rid yourself of some extra flab, you’ll want to avoid, or at least keep these to a minimum, and possibly only have them as an occasional indulgence. Especially this one…

  1. Tropical Fruits: This includes pineapple, papaya,mangoes, bananas, and the like. They contain more calories and sugar than other fruits. While they are certainly a better dessert alternative than a slice of key lime pie, they aren’t as effective to weight loss as berries or apples.
  2. Potatoes: The starch found in all varieties of potatoes is what really loads up the calories. Other starchy vegetables that might not be as obvious include carrots, beans, corn, squash, and green peas.
  3. Foods labeled “Fat Free”: Products containing this common statement are notorious for containing excessive amounts of processed sugar. Additionally, some fatty foods can actually help you lose weight by suppressing your appetite, which in turn can cut your daily calorie intake. Olive oil, almond butter, and Greek yogurt are all good “fatty food” choices that can also help you lose weight. To see more, check out Eat This, Not That’s article on8 Fatty Foods That Make You Skinny“.

“Best Diet Tips” also has a really great and informative article on the “Best and Worst Vegetables to Help You Lose Weight“.

In short, the lower the food is on the Glycemic Index, the better they stabilize blood sugar between meals and help to curb your appetite.

Please, become aware of what you are actually putting into your body. Your body will thank you for it.

Thanks for reading ~ LC

Synergy: More Bang for your Buck

Eating whole foods provides a better balance of nutrients than just taking vitamins. The reason is the way the nutrients work together to maximize absorption.

An example of this is the way spinach improves the heath of your eyes.

Spinach contains both lutein and zeaxanthin. These two carotenoids offer a power punch of vision protection. You can increase your macular pigment which helps protect your eyesight within a few weeks just by increasing the amount of spinach you eat.

According to the American Optometric Association both lutein and zeaxanthin working together help to maintain healthy cells in the eyes by filtering high energy blue wavelengths of light, which are harmful to the eyes.

WebMD has an interesting article that can help get you started with research on the perfect food combinations.

And here’s a really handy chart and article to help you find out which foods work best together. Try playing around with some of these. You might even come up with your new favorite recipe!

In the meantime, try this Spinach and Grapefruit salad.. (*hint: The grapefruit helps your body absorb the iron from the spinach!)

 

Spinach and Grapefruit Salad

Ingredients:

  • 1 cup baby spinach
  • 1/2 orange bell pepper
  • 6 grape tomatoes
  • A few slivers of red onion
  • 1/2 grapefruit, cut into wedges
  • 1/2 avocado
  • Small handful of walnuts
  • Drizzle of EVOO
  • Sprinkle of lemon juice
  • A few cilantro leaves
  • Sprinkle of toasted wheat germ

Method:

  • Throw everything but wheat germ in a bowl and mix well
  • Sprinkle the toasted wheat germ over top
  • Enjoy!

**If you zest the lemon before squeezing it you could sprinkle that over top too!