Diet

Potato & Lentil Curry

A simple, delicious & nutricious recipe…

How to Make:

1. Cook onions until tender, then add spices, lentils, potatoes, and water.
2. Bring to a boil, then simmer for 20 minutes.
3. Add the tomato sauce (optional), and spinach. Simmer for 15 minutes.
4. Serve with a rice of your choice.

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Why Plant Based?

A healthy plant-based diet rich in vegetables, fruits, whole-grains, legumes, herbs & spices offers the body all the nutrition it needs.

It is better for the environment and can improve your overall heath and a number of health-related conditions.

What do I buy when shopping?

Many people struggle with what to buy when considering a whole foods, plant-based diet but there are a host of options.

Here is a sample shopping list which may give you some ideas:

• Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
• Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
• Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.
• Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
• Healthy fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.
• Legumes: Peas, chickpeas, lentils, peanuts, black beans, etc.
• Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
• Unsweetened plant-based milks: Coconut milk, almond milk, cashew milk, etc.
• Spices, herbs and seasonings: Basil, rosemary, turmeric, curry, black pepper, salt, etc.
• Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
• Plant-based protein: Tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients.
• Beverages: Herbal tea, spring water, smoothies, etc.

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