The Best Damn (gluten free) Lentil Millet Loaf

The Best Damn Lentil Millet Loaf

I know, I know. I’m a few days behind on posting. Sorry. But then again, maybe this wasn’t coincidence? After all today is Star Wars day, and the will of the force is mysterious. As such, May the 4^th be with you all!

The truth is, M and I recently learned that we are leaving Buenos Aires for Cleveland, Ohio, as she matched at the Cleveland Clinic. This is a very exciting opportunity for us, and as such, we have been trying to enjoy our remaining time in BA with friends and family. We went to her hometown Olavarria over the weekend, where we passed our time in her family’s kitchen, drinking mate and chatting with her siblings and parents.

Today, however I’m super excited to share this fantastic gluten and oil-free Lentil Millet Loaf developed by M. The combination of the legumes with the fluffed millet makes for a delicious, and rather meaty texture, that is both healthy and filling.

It makes a lot, so it is perfect for gatherings, but it also keeps well, and is also freezer-friendly.

Lentil-Millet Loaf

Serves 4-6

2 cups soaked lentils

1 cups millet

¼ cup sunflower seeds- lightly ground

¼ cup old-fashioned or quick oats (if needed, make sure to get gluten free oats)

2 flax eggs – 2 tbs ground flax mixed with 3 tbs water

1 can tomato paste

2 teaspoons soy sauce (again, if needed, make sure to get gluten free soy sauce)

1 tbs dried oregano

1 tbs smoked paprika

1 tbs garlic powder

1 tbs onion powder

½ tbs thyme

½ teaspoon black pepper

2 bayleaves

1 tbs nutritional yeast

Cayenne pepper to taste

Barbaque sauce to taste

Start by soaking and then cooking the lentils as normal. Once they are fully cooked, set them aside to cool, and cook the millet with all of the spices (except for the nutritional yeast), the soy sauce and three cups of water or broth.

While the millet is cooking, mash the lentils with a potato masher. You don’t want to create a pate, but do want most of the lentils well crushed.

Once the millet is done, add it to the lentils along with the oats, ground sunflower seeds, oats, flax eggs and tomato paste and mix very well.

The mixture should be relatively dry and sticky. If the mixture is too wet, slowly add more oats.

Now place the mixture into an oven safe square pan, you will want your loaf to be about 1 inch thick, now sprinkle nutritional yeast on top and then add a little barbeque.

Place into the oven at 350 for 30-35 minutes until the edges start to look crisp.

The dish is pretty versatile, but we decided to serve it with mash potatoes, gravy and a simple roasted beet and cabbage salad.

Mi Nueva Vida & Bok Choy Margherita Pizza

As most of you know, I recently relocated from New York, New York to Buenos Aires, Argentina. After a very bumpy flight, we arrived safely in the afternoon of April 21.

Since then it has been a whirlwind. We spent the previous week prior to my move, packing, cleaning, and clearing out, and then we spent the better part of our first week in Buenos Aires doing the same in our new apartment - cleaning, unpacking, organising, and what seemed like an unlimited amount of laundry! It’s been exhausting.

But things are finally starting to settle down (We literally fueled ourselves for the first few days with lots of mate.) 

Life here is fantastic. Argentina is entering fall, but from what I hear it’s been far more pleasant and warm here than it has been back in New York. I start my immersion Spanish courses later this week (5 days a week – 4 hours each day!) If I can’t learn Spanish under these conditions, well… then I guess I'm hopeless! Next month I'll be starting a new online program from Cornell University, and I plan on teaching English part-time as well. I am also continuing to see clients for BYOL Nutrition & Wellness counseling.

But with all the changes, I haven’t forgotten about dinner! I made this Bok choy and Basil Margherita Pizza on one of our first nights here. It’s pretty simple especially if you use a pre-made pizza crust or make a slightly altered version of my protein packed, gluten-free lentil bread ahead of time.

Bok Choy & Basil Margherita Pizza (Gluten-Free)

Serves 2

Gluten-Free Crust:

½ cup green lentils

½ cup brown rice

¼ cup amaranth

2 tablespoons flaxseed (optional)

salt to taste

Two generous pinches of dried Italian seasoning (basil, rosemary, thyme, tarragon) 

water

I recommend making the crust ahead of time so it can fully set and dry out, making for a crispier pizza crust. If you make the crust ahead of time, this pizza only takes about 25 minutes.

To keep the crust from becoming fluffy, don't add the yeast or baking soda found in the original recipe. Start by soaking the lentils, rice, and amaranth together in a large bowl with warm water. I like to let this soak for around five hours, but one hour at least (tip, if you are soaking for a shorter time, add either a vinegar or hydrogen peroxide to the water to breakdown the acids found in these cereals more quickly. Personally, I like to soak these cereals before heading to bed or off to work, they’ll be ready when you wake up or come back home). 

After soaking, rinse the ingredients well, and transfer to a blender or food processor – a hand-held immersion blender works well too. Blend with just enough water so the cereals are nearly but not completely immersed in water. Blend until smooth.

Now bake the “dough” at 350 for 25 minutes or until completely browned and firm. Now let the crust cool.

Toppings:

1-2 large tomatoes - sliced

1 small bunch bok choy – chopped, greens only

Small head of garlic - oven-roasted and diced

1 handful fresh basil

1 jar of your favorite tomato sauce (or make your own*)

Red and Black pepper to taste

Pre-heat the oven to 300. While you are preparing everything else, peel and crush 5 to 6 cloves of garlic and wrap them in tinfoil and place them in the oven for about 10 – 15 minutes.

*Because a Margherita pizza is all about the sauce, I like to make my own whenever I have the time. Using a jarred or canned sauce is fine too, but making your own only takes a few extra minutes and really increases the flavor! If you have the time and inclination, try this sauce and let me know what you think!

1 large can of chopped tomatoes (I like to get salt-free)

4-5 sundried tomatoes (if they are hard, try soaking them in warm water for a few minutes)  

2 heaping tablespoons nutritional yeast

1 large handful of fresh basil

1 small handful of cashews (roughly 8-12 cashews)

1/2 teaspoon dried rosemary

cayenne pepper to taste

a pinch of date sugar or your favorite sweetener

salt and black pepper to taste

Blend all of the sauce ingredients together until smooth. 

Now spread the sauce onto the crust and begin to add your remaining toppings. Start by placing the sliced tomatoes around the pizza. Get the roasted garlic out of the oven, dice it, and scatter it on top. Then add the washed and chopped bok choy greens. Place the pizza in the oven for 15 to 20 minutes.

Take the pizza out and add the handful of basil on top of the other ingredients. Return the pizza to the oven for a final 5 to 10 minutes.

Serve hot with a fresh salad and roasted veggies. Enjoy!

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Red lentil, Bulgur and Kale Patties

Later today I’m delivering a new talk called, The Facts and Fallacies of Fats at the New York Vegetarian Festival. 

So today’s post is short and sweet. 

This is a great new recipe I developed recently. Not only is it packed with nutrients and bursting with flavor, but it’s also great to pack and take along for a long day. I know I’ll have a few on me today at the Veg Fest!

This recipe calls for Bulgur wheat, but if you are following a gluten-free diet, it can easily be substituted with either quinoa or amaranth.

Red Lentil, Bulgur Wheat and Kale Patties

Makes 7-9 patties

1.5 cups of red lentils

1/2 cup of bulgur wheat (or quinoa or amaranth for gluten free)

1/3 cup of oats (either quick cooking or old fashioned)*

1 cup of kale, swiss chard or spinach - chopped

4 tbsps of canned diced tomato or tomato paste

1 clove garlic - minced

1 tbsp garlic powder

1 tbsp onion powder

Small handful of fresh or 1 tsp of dried basil

1 tsp of dried tarragon or oregano

Lemon juice, ginger powder and black pepper to taste

5 cups of water or veggie broth

* get gluten-free oats if needed.

Start by boiling the red lentils in the water or broth for about 10 to 15 minutes. As the lentils begin to soften and break down, add the bulgur wheat, garlic, and spices and cook for another 10 minutes (if you are using fresh basil, save it until the end). The water in the pan should be almost completely absorbed.

Turn the heat to low and add the oats, diced tomatoes, and chopped greens. Stir until well combined. Add the lemon juice and fresh basil if you’re using it.

Cook for another 1 to 2 minutes or until the greens have softened and turned bright green.

Now pre-heat the oven to 375. Let the mixture sit while the oven pre-heats. This is important because you want to give the oats a chance to absorb any remaining liquid in the mixture. This will make the mixture start to stick together.

I recommend letting the mixture sit for at least 10 minutes.

Now line a baking sheet with parchment paper. Using a tablespoon scoop out two tablespoons of the mixture and form into patties on the pan. If the mixture is too watery, they will not stick together, try adding more oats if this is an issue.

Once the patties are formed place in the oven and let cook for 15-18 minutes or until the patties start to brown on top. If you’d like you can flip the patties over at 12 minutes, but this isn’t necessary and increases the chance of the patties breaking apart.

I like to toss these on top of a large salad with lots of veggies, or just stick a few in a bag and take them with me for an easy on-the-go meal. They also make great burger replacements. Also try putting a tahini sauce on top.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Oil-Free Ethiopian – Plant-Strong Niter Kibbeh and Misir Wett

If I’ve ever contributed something positive and original to the healthy, vegan lifestyle, I truly believe this is it! My friend Abby first turned me on to Ethiopian food almost two years ago. Since then I’ve fallen in love with its unique flavor combinations and the fun that comes along with eating with your hands.

While eating vegan at an Ethiopian restaurant isn’t really a challenge, eating healthy, plant based vegan can be, as essentially all of their food is cooked in a spiced-oil known as niter kibbeh.

When another friend of mine offered to lend me an old Vegan Ethiopian Cooking Zine (remember those?) called Papa Tofu Loves Ethiopian, I decided I would try and create a healthier alternative to niter kibbeh. (Note, Papa Tofu is currently working on a full-scale cookbook, watch out for it, because it is going to be amazing.)

Learning a great deal from reading through the opening of the zine and Papa Tofu’s recipes, I went to work and am now happy to share with you my results which I believe upholds the integrity of the complex flavors associated with this food - without the harmful side effects associated with a high-oil meal.

If you’ve never had Ethiopian, their traditional cuisine is similar to Indian in the sense that it is best to think of each dish as a side, and as such, a complete meal is comprised of several different components. These components are typically served on one large platter and shared between a group of friends or family. True Ethiopian dishes needs to be accompanied by injera – a soft and supple sour pancake-like bread made of teff grain – that is used in place of utensils (Injera over Knives, anyone?) The food is eaten with your hands by ripping small pieces of injera off and then using that to scoop up the various dishes on your platter. That said, this lentil-based dish is delicious on its own as well.

Because Papa Tofu is working on a cookbook, I’m only going to share my recipe for Plant-Strong niter kibbeh and Misir Wett (a delicious red lentil dish sometimes spelled wot or wat) but feel free to search around the internet to find other delicious recipes like Fassolia, Shiro Wett, and my favorite, Gomen. (Whenever I make Ethiopian I typically make 3-5 of these dishes and I buy injera from a local Ethiopian bakery in Harlem, but you can also buy it from any Ethiopian restaurant or try making it yourself).

Ethiopian cuisine is not difficult to make; however, because there are often several components to a single meal, be prepared to use several different pots and pans! You’ll also want to make sure you have a nice large container of vegetable broth before you start and it will be helpful if you either buy or make your own Berbere (Burr-burr-ee) spice blend ahead of time. Most stores sell a relatively mild pre-mixed berbere blend, so if you prefer some heat, make your own. I also find it helpful to dice a few red onions, and mince several cloves of garlic and ginger before starting anything else.

Now let’s make some plant-strong niter kibbeh

Plant-Strong Niter Kibbeh (keeps up to 3 days in the fridge)

1 ½ cups of vegetable broth

¼ of a ripe avocado (this replaces the fat of the oil)

¼ cup chopped red onion

2 tablespoons minced garlic (or more to taste)

1 tablespoon minced ginger

½ teaspoon turmeric

½ teaspoon fenugreek

½ teaspoon ground cardamom

½ teaspoon ground cinnamon

6 whole cloves or ¼ teaspoon ground clove

¼ teaspoon ground flax seed (optional)

Pinch of nutmeg

(This recipe makes just shy of 2 cups – enough for an entire Ethiopian meal comprised of several different recipes – with a little bit left over)

In a high powered blender or food processor, add all of the ingredients and blend until completely smooth. If you are using a Vitamix or similar blender, continue blending the ingredients until steam begins to rise out of the lid. If you are using a lower powered blender, transfer the blended sauce into a small sauce pan and bring to a low simmer and then let cool.

Misir Wett

1 ½ cups dry red lentils

3 cups of vegetable broth or water (to cook lentils in)

1 cup of vegetable broth (for sautéing)

1 medium red onion – finely diced

3-4 cloves of minced garlic

2-3 tablespoons no-salt tomato paste or 1-2 medium tomatoes

3 tablespoons niter kibbeh

1-2 tablespoons of Berbere spice

1 tablespoon sweet paprika

1 teaspoon cumin

1 teaspoon coriander

1teaspoon cinnamon

Start by soaking, washing and cooking your red lentils as you normally would. Then place them into a large pot with 3 cups of vegetable broth and cook as you normally would until the lentils are very soft – roughly 25-30 minutes. Once done, drain off any extra liquid.

Right before the lentils are done cooking, heat a pan and add two to three tablespoons of niter kibbeh. Saute the onions and garlic until the onions become translucent. At this point, add the tomato, berbere, and other spices. Mix well and sauté for another 2-3 minutes. Now add 1 cup of vegetable broth and bring to low simmer. (Note: If you want a smoother gravy, you can blend all of these ingredients) Now add the lentils and another tablespoon of niter kibbeh and a tiny bit of vegetable broth and sauté for a an additional 10 -15 minutes.

Note, once finished cooking you can add lightly blend or food process all of this for more of a dipping sauce. 

Serve over an injera lined platter and top with fresh cracked black pepper. 

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Maple-Mustard Lentils

First off, a big Congratulations to Janet who won BYOL's BRAVO! giveaway! Thanks to everyone who entered. Second, BYOL is now on Facebook, be sure to like us for recipes, updates and more. 

I’ve got a great one to share with you! Its a BYOL original, but the idea was inspired by a long-standing favorite dish of mine, the maple-mustard temphe sandwich from the Cinnamon Snail.

Don’t be fooled by how easy it is to make; this dish has some serious flavor and packed full of nutrients as well!

2-3 servings

What you’ll need:

1 cup dried green lentils

1 sweet potato –peeled and cubed

½ cup brown or wild rice

½ head lacinato kale- chopped

1 small red onion - chopped

3 cloves garlic -minced

1 handful of golden raisins

14 oz can of no-salt added diced tomatoes

3 tbsp maple syrup (use a high quality syrup it makes a big difference in the taste)

3 tbsp mustard

2 tbsp apple cider vinegar

1 tbsp veggie broth or water

dash of mustard powder

dash of cinnamon

Prepare the lentils (soak in water for 8 hours, if possible) and rice as normal (I prepare both in the same pot). While the lentils and rice are cooking, peel the sweet potato, and start preparing the other ingredients. Once the lentils and rice are done cooking transfer them into a dutch oven or oven-safe container. Add the other ingredients including the ingredients for the sauce (keep the kale and raisins to the side for now). Mix the continents well, cover and put into the oven at 375° for 25 minutes. 

After 25 minutes, take the mixture out and remix it. Now, add the kale and rasins and put the dish back into the oven uncovered for another 12-15 minutes, or until most of the liquid is absorbed and the sweet potatoes are soft. 

Serve hot and top with chia seeds and sunflower seeds for Omega-3s and some added crunch.

In total, the dish takes around 50 minutes to prepare and cook. If you precook the sweet potato for about 10 or 15 minutes while the lentils are cooking, you can reduce the overall time this dish needs. 

As an added benefit the maple-mustard lentils keep well up to one week in the refrigerator or it can be frozen for future meals.

enjoy and happy President's Day