Characteristics
This STAR meal incorporates the delicious and sweet flavors of sweet potatoes or yams, along with a blend of lentils and vegetables. It provides healthy carbohydrates, healthy fats, and plant proteins, along with a rich assortment of vitamins and minerals. It is naturally low in sodium, cholesterol free, and high in fiber.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make according to personal needs
- 100% Plant-Based / Vegan
- Wheat-free
- Gluten-free
- Grain-free
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Oil-free
- Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Leafy Greens (lettuce, spinach, etc.)
- Organic Yams or Sweet Potatoes
- Organic Zucchini
- Organic Lentils - variety of your choice
- Organic Flaxseed Meal
- Organic Olives - variety of your choice
- Organic Cumin
- Organic Black Pepper
- Unrefined Sea Salt
- Organic Apple Cider Vinegar
TOOLS:
Preparation Steps
- PREPARE LENTILS: Rinse a desired amount of your lentils —- typically cooking 1 to 2 cups of dry lentils provides more than enough with leftovers. Transfer the lentils into a medium pot, fill with double the water to lentils, cover and bring to a boil. Reduce heat and simmer for 10 to 20 minutes or per your lentil package instructions.
- PREPARE SWEET POTATOES / YAMS: While lentils are cooking, wash your sweet potato/yams, peel them, and cut them up into small chunks.
- Transfer the sweet potatoes into a large stainless steel skillet and fill the pan with enough water to almost cover them. You want to create a semi-boiling / semi-steaming effect.
- Cover the pan with a lid and cook on low heat for about 10 to 15 minutes until they have softened to your liking.
- PREPARE ZUCCHINI:
- Wash the zucchini, trim the ends, peel it if desired, and cut it up into small chunks.
- Transfer the zucchini to the cooking sweet potato pan for the final 5 minutes of cooking.
- Once the lentils have cooked, drain out any excess water, and set aside.
- Once the sweet potato and zucchini have cooked, drain out any excess water, and add in a desired quantity of the lentils to the pan.
- Add to the pan some cumin, black pepper, and salt to your taste preferences. Usually about 1/4 tsp to 1/2 tsp of each per serving for 2 adults.
- Add to the pan some of the flaxseed meal — about 1 to 2 TBSP per adult serving.
- Add to the pan some apple cider vinegar — about 1 to 2 TBSP per adult serving.
- Prepare the olives by removing pits (if present) and chopping them up (if not already in slices), and add the olives to the pan.
- Gently stir the mixture together to mix around well all of the ingredients. Taste to see if any further additions are needed.
- Place a layer of pre-washed leafy reens onto the meal plate(s).
- Place desired amounts of the veggie-lentil mixture on top of the leafy greens.
- Serve and enjoy!
Meal Nutritional Benefits
Sweet Potatoes / Yams
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide phytonutrients and antioxidants
- provide vitamins, including vitamin A, C, E, K, and most B vitamins
- provide minerals, including potassium, copper, manganese, calcium, magnesium, and phosphorus
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support the nervous, immune, and digestive systems
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: To enjoy these benefits, eat sweet potatoes in their gently cooked form, without any oils, dairy, or unhealthy condiments, and not in any fried or browned states. High or prolonged heat, frying, and browning contribute to the creation of harmful acrylamide.
Zucchini (Summer Squash)
- provides some carbohydrates, fiber, protein, and are virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Lentils
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, specifically most B vitamins, including folate
- provide minerals, especially iron, molybdenum, copper, phosphorus, magnesium, zinc, and manganese
- support optimal health, weight, healing, and prevention
- support healthy, blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Lettuce
- provides some healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provides minerals, especially potassium, calcium, phosphorus, and magnesium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other lifestyle diseases
Flax Seeds
- provide healthy fats, protein, carbohydrates, and fiber
- excellent source of omega-3 fatty acid ALA, including an outstanding omega-3 to omega-6 ratio of 4:1
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, including vitamin C, E, K, and most B vitamins
- provide minerals, especially manganese, magnesium, phosphorus, copper, selenium, iron, copper, calcium, and potassium
- support optimal health, weight, healing, and prevention
- support optimal brain, immune, cardiovascular, and digestive health
- support healthy blood pressure, blood sugar, and cholesterol levels
Olives (all varieties)
- provide healthy fats, protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, K, and some B vitamins
- provide minerals, especially in calcium and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Black Pepper
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, including vitamin A, C, and K
- provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps prevent bloating and gas
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
Apple Cider Vinegar
- provides numerous health, healing, and prevention benefits
- rich in enzymes and some minerals like potassium
- supports optimal digestion, including elimination and detoxification
- supports the immune system, and protects against infections
- supports optimal ph balance and energy levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Choose organic and raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits.
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