Last night my husband and I had such a delicious and simple meal. You too, can create this healthy fast meal for dinner this week. This recipe serves 2-3 adults. Modify for your family size.
Sole over Lentils with Heirloom Tomato Cucumber Salad
A white fish – we used Filet of Grey Sole 3/4ths – 1 pound, 2tsp olive oil, salt and pepper to taste
Lentils – we used Melissa’s Steamed Ready to Eat Lentils (you can purchase at Whole Foods or Trader Joes)
1 large container of mixed small heirloom tomatoes, halved; 5 mini seedless cucumbers, peeled/sliced and olive oil based balsamic vinaigrette dressing
What to Do:
Lightly sauté the fish on medium heat until the fish is opaque and flaky. Heat the lentils and plate. Combine the tomatoes and cucumbers. Mix with dressing as desired. Serve the fish over the bed of lentils aside the tomato cucumber salad. Cheers to your health!
Laura Cipullo. LLC Whole Nutrition Services is now offering meal guidance known as Meal Support Therapy for women ages 18-35, in a group setting. The women will eat together in a safe and supportive environment. Eating with Laura will help clients practice mindfulness and identify what a normal meal looks like. Support and discussion will follow every meal. This is a time to feel nurtured by food and new friends. Please contact Laura directly if you are interested in joining the group.
There are three types of hunger: Physical, Behavioral and Emotional. Physical hunger is when you are truly in need of food. This is the belly and brain telling you it is time to eat. It has been 3-4 hours and you may feel hunger pangs, less able to focus on your task at hand or even a slight low in your blood sugar. Behavioral hunger is eating at noon because you always eat at noon. It can also be eating with your friends because they are eating. Emotional hunger is eating to soothe, comfort or even celebrate.
So think “Am I hungry?” Identify why you are eating and what are you hungry for. You could be hungry for food, or perhaps companionship or attention. If you are not physically hungry, but find yourself eating, ask yourself why.
Be mindful. Engage in eating for physiological reasons. Decide whether you want to be eating for behavioral and or emotional reasons. This is your choice.
Everything in moderation. Yes, this includes sweets. If we deprive ourselves of a certain food or a category of food, we are more likely to crave that food. There is a higher chance you may binge on a restricted food. So go ahead and allow yourself to have something sweet. My clients and I love cupcakes from Crumbs and my kids love filling their bags at Dylan’s Candy in NYC. Enjoy!
A few of my blog readers asked me to share an example of a high fiber carbohydrate, lean protein, healthy fat meal as mentioned in my last blog. Here are two examples.
A turkey (lean protein) sandwich on whole grain bread (high fiber carbohydrate) with avocado slices (healthy fat, specifically monounsaturated fat).
Whole wheat pasta ( high fiber carbohydrate) with turkey meatballs ( lean protein, >/ = 93 % lean ground turkey) with tomato sauce ( made with olive oil, the healthy fat).
Try this to help you feel full and stay full longer:
eat high fiber carbohydrates, lean proteins and healthy fats at the same meal. This will help reduce extreme blood sugar fluctuations, moderate insulin release and ultimately help you manage your weight.