This recipe has an awesome amount of vegetables and fruit but better than that it is mainly comprised of lentils and flaxseed. Lentils are considered Super Foods because they are low in fat, high in fiber and low in calories. Lentils aid the digestion process and stabilize the blood sugar ensuring that it doesn't rise rapidly after eating. They are also rich in Thiamin, Vitamin B1, B6 and loaded with minerals like magnesium, calcium, manganese, phosphorus and iron. They also have the third highest level of protein from any plant-based food after soybeans and hemp. Lastly it helps combat depression and helps you sleep better because it helps create serotonin and melatonin in the brain. So get your jammies and slippers on, cook up some dinner and get ready to sleep amazing tonight!!
Ultimate Apple-Walnut Meat(less) Loaf
adapted from Oh She Glows
1 cup dry lentils
3 cups vegetable stock
3 tablespoons ground flaxseed
1/2 cup warm water
1 tablespoon extra virgin olive oil
3 garlic cloves, minced or 3/4 teaspoon garlic powder
1 cup sweet onions, diced
1 celery stalk, chopped finely
1 medium carrot, grated
1/3 of an apple, peeled and grated (makes 1/3 cup grated apple)
1/4 cup raisins
3/4 cup toasted walnuts, roughly chopped
1 teaspoon salt
Freshly ground black pepper, to taste
1 teaspoon dried thyme
1/2 cup regular oats, ground into a flour (food processor or blender)
1 tablespoon ground flaxseed
3/4 cup whole wheat breadcrumbs
Sweet Glaze
2 tablespoons ketchup
1 tablespoon Balsamic Vinegar
1 tablespoon pure maple syrup
1 tablespoon apple butter
Lentils:
In a medium sized pot, add 3 cups of vegetable stock. Rinse lentils and be sure to pick out any small pebbles that may be in the mix. Add the lentils to the vegetable stock and bring to a boil. Once boiling, reduce heat to low and simmer until the liquid is absorbed and the lentils are tender (about 40 minutes). Be sure to stir the lentils frequently so they do not stick to the bottom of the pot. Once the lentils are cooked, remove from heat and set aside to cool.
Preheat the oven to 350 degrees and line a loaf pan with parchment so that the paper hangs over edges by 2 inches.
Walnuts:
Toast 3/4 cup of walnuts at 350 degrees for about 6 minutes and then set aside to cool.
Flax egg:
Mix 3 tablespoons of ground flaxseed with 1/2 cup warm water and stir well. Set aside for atleast 5-10 minutes so it can "gel" up.
Prepare vegetable mixture:
In a large skillet, add extra virgin olive oil and heat over medium heat. Saute onion and garlic for about 5 minutes on low-medium heat, being careful not to burn. After the onions are tender, add carrot and celery and saute for 2-3 minutes over low heat. Add grated apple, raisins and chopped walnuts and saute for another minute or two. Add thyme, salt and pepper to taste. Remover from heat and set aside.
Process 75% of lentils and Mix everything together:
Once the lentils are cooled, take 75% of the lentils and place into food processor. Process until mostly smooth. Now take the processed lentils and scoop into a large bowl. Add in the remaining 25% of non-processed lentils, breadcrumbs, flax egg, vegetable mixture, oat flour and remaining ground flaxseed. Stir well with spoon or use your hands.
Fill loaf pan and be sure to press the mixture down with the back of the spoon firmly and evenly.
Prepare Glaze:
In a small bowl combine all glaze ingredients and spread evenly over loaf and bake uncovered for 45 minutes at 350 degrees.
Be sure to cool for 10-15 minutes and then serve. If you cut it too soon the loaf will tend to fall apart. Serves about 8 thick slices.
Mashed Sweet Potatoes
3 medium sized sweet potatoes
1 cup cauliflower puree
1/4-1/2 cup soy milk
1 tablespoon ground flaxseed
2 tablespoons pure maple syrup
1 tablespoon Earth Balance butter
1/2 tablespoon cinnamon
1/2 tablespoon pumpkin pie spice
1/4 tablespoon nutmeg
Chopped Pecans (topping)
Raw Brown Sugar (topping)
Whenever possible use sweet potato instead of white potatoes. It's hard to believe but when you eat white potatoes your blood sugar actually rises 30 percent MORE!! They are packed full of nutrients and disease-fighting fiber and they are rich in carotenoids and chlorogenic acid with both help reduce insulin resistance (diabetes!!). They are also an excellent source of Vitamin C and beta-carotene which studies show help increase your survival rate from prostate cancer and reduces your risk of breast cancer by 25 percent! Last but not least, they are also known for lowering high blood pressure!!
Peel and cut potatoes up into large pieces. Place in large pot and fill with water until covered. Bring water to boil and cook potatoes until potatoes are tender when poked with fork. Drain water out and mash potatoes up. Combine potatoes with the remaining ingredients and stir til combined. Top with chopped pecans and a sprinkle of brown sugar.
Note: Remember if you have your cauliflower puree in ice cube trays in the freezer then each ice cube is 1 ounce and 1 cup has 8 ounces in it. Place cubes in microwave to heat up before adding to potatoes.
I steamed the asparagus in a steamer basket because next to raw fruits and vegetables, steaming is the next best way to eat them. It maintains the levels of vitamins and nutrients in the food with out losing them in the water like if you boiled them.
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