The LD system for healthy eating is an easy, indulgent, & inspired 5 step formula with Mediterranean sensibilities. And it starts with Greens, Beans & Grains.
I always like to start the week purchasing no more than three dark leafy greens that I keep fresh in the fridge – this week I chose Swiss Chard, Dandelion Greens, and Kale.
From there I’ll prep one whole grain and one bean or legume for the week. This week I chose French lentils and Red Himalayan Rice from Bazaar Spices… These are my ingredients for unscripted culinary adventure.
For the lentils, my trifecta of cooling, anti-inflammatory Mediterranean spices I typically use for legumes are: cumin, coriander, and turmeric.
For the red rice, my trifecta of spices I’ll typically use for grains are: cinnamon, allspice, and turmeric.
Find them at Bazaar Spices and build your own blends from there!
LD Formula in Action: Take ONE
Continuing on with LD formula for culinary adventure and super easy meal planning.
I’ll always prepare a bean or legume for the week as I rely on them for chief source of protein and nutrient-dense plant-based fiber to support functional & digestive health.
In this meal, I paired lentils with side salad of shredded Swiss Chard and chopped peaches. Easy peasy.
Green: Chard – versatile green kept raw in salads or sauteed
Sprinkles of Lavender salt from Bazaar Spices over salad
Squeezes of lemon on everything
Swirls of olive oil
LD Formula: Take TWO
I’ll always prepare one grain for the week because it is a nutrient-dense source of plant-based fiber that is vital for metabolic and functional health. Yes, grains are a carb. And no, not all carbs are bad. Seriously. Get that sensational mid-90s nonsense out of your head.
Our ancestors typically enjoyed diets that were 75% carbohydrate including whole grains and vegetables.
Not all carbs are created equal. And when you think of whole grains think of actual kernels of grain that have the natural bran intact. It is the bran that holds the grain’s nutrients and fiber. This means whole grain breads and other products don’t count.
When a grain has the fiber stripped off… say in the case of white rice, that grain is essentially reduced into a simple carbohydrate that is metabolized in the body in the same way that sugar would be… increasing insulin resistance and fat storage.
Ok… onward. So I took my red rice and tossed it into a simple salad.
Grain: Himalayan Red Rice
Fruit: Medjool Date
Sprinkles of Za’atar and Rosemary Salt from Bazaar Spices
Squeezes of Lemon
Swirls of Black Truffle Olive Oil and Fig Balsamic from The Mediterranean Way
LD Formula: Take THREE
Next up in formula inspiration.. Sometimes there is nothing quite like beans and greens.
Green: Dandelion Greens
Sprinkles of Urfa pepper from Bazaar Spices
LD Formula: Final Take
Alright alright last meal inspiration in this week’s LD series. One of my favorite uses of leftovers… Lazy Poached Eggs.
I went through kale, dandelion greens and chard with all my entertaining this week. A friend left behind collard greens so I used them in the mix.
Crack egg over, add a *little* water to edges, cover with lid, steam. Voila!
Green: Collard Greens
Grain: Red Rice
Sprinkles of Ethiopian Berbere pepper blend from Bazaar Spices.