This classic English staple, which is often loaded with calories, fat and sodium, gets a makeover by swapping out the ground beef for protein-rich lentils and tasty broccoli. Like all legumes, lentils are high in protein and fiber. The insoluble fiber found in lentils improves digestion, therefore helping to reduce the risk for diverticulosis, a common digestive disorder in elderly people. The soluble fiber found in lentils helps trap bile and carry it through the digestive tract. Plus, we’ve made the traditional mashed potato crust even tastier (and healthier!) in our Clean Eating recipe by mashing savory sweet potatoes and cottage cheese along with the redskins.
Preheat oven to 400°F. Mist an 8 x 8-inch or 11 x 7-inch baking dish with cooking spray. Set aside.
Fill 2 large saucepans halfway with water and bring to a boil. Add sweet potatoes and redskins to 1 saucepan. Cover and reduce heat to medium-high. Add lentils to second saucepan and reduce heat to medium-high. Let both simmer for 10 minutes.
Add broccoli to lentil saucepan and simmer for 5 minutes. Drain and set aside. Meanwhile, drain potatoes, return to saucepan and add cottage cheese. Stir in egg and use a potato masher to mash until smooth.
In a large nonstick skillet, heat oil on medium . Add onion, carrots and celery and cook for 3 minutes, stirring occasionally. Stir in salt, thyme and sage and cook for 2 minutes. Remove from heat and stir in lentil mixture. Season with pepper. Spoon mixture into baking dish, spreading evenly over bottom. Drop large spoonfuls of potato mixture over top and smooth with back of spoon. Bake for 40 minutes, until edges of crust begin to turn light brown.
To choose an acorn squash, look for an unblemished fruit that's heavy for its size. If possible, buy one or two more than you'll need for this recipe: The winter squash is truly versatile and can be baked in the oven, sauteed, steamed, mashed of pureed for a seasonal soup.
Modern-day Italians serve cornmeal-based polenta as a simple side or hearty entrée, enriched with cheeses and herbs. Offering yet another take on the classic, our polenta is used to create a soft crust for a winter vegetable pie.
Inspired by the bold flavors of dal, the traditional Indian lentil dish, our hearty vegetarian patties are delicious served on their own or with warm whole-grain naan bread – just be sure to top them with our addictive sweet-tart mango chutney!
Fragrant cilantro replaces traditional basil in our easy Clean Eating recipe for pesto sauce, which pairs beautifully with juicy pork, hearty potatoes and sweet plantains. Cilantro's sharp flavor blends well with almonds, which are lower in fat and cost than the pine nuts normally found in pesto. Just one serving of this nutrient-dense dish offers 50% and 69% of your protein and B₁ intake, respectively. Protein helps your body repair and maintain its tissues and cells, while vitamin B₁ helps turn carbs into energy.