MIJ Diet: Lentil and Rice Soup

As my last post mentioned, I decided to help my weight loss along by using Meals In Jars (MIJ), aka Homemade Healthy MREs.

My "diet"  requirements:

• gluten-free
• tasty
• filling
• healthy
• dairy-free (as much as possible)
• low-sugar (pre-diabetic .. although I would rather use raw sugar and honey than asparatame!)
• low-sodium (I have high blood pressure)

So, the other day, I made my go-to dinner for the family: lentil and rice soup. This time, I made it from mostly dehydrated or shelf-stable ingredients.

• Lentils (pre-cooked and dehydrated)
• Rice, Brown (instant)
• Mixed Soup Veggies (I get these at the local Vitamin Cottage)
• Garlic powder (NOT salt)
• Chicken bouillon powder (low sodium)

Because I made this at home, I also added a dollop of bacon grease! I know, not the healthiest choice, but bacon makes otherwise bland meals quite delicious!

To make this yourself, use the same amount for rice as you do with lentils. Add a couple of tablespoons of mixed dried veggies, and season to taste.

VEGAN: eliminate the bacon grease!

MRE RECIPE: Thai Squash Curry - Vegan

I was asked to have some vegan meals in my book, so I came up with this delicious curry recipe. This recipe has LOTS of ingredients, but it's worth it!  Protein sources, besides the veggies, are beans and seeds. Give it a try!

Ingredients:
1/4 cup diced cooked dehydrated winter squash (pumpkin, acorn, butternut, etc)
1/4 cup diced dried sweet potatoes
1/4 cup cooked dehydrated garbanzo beans/chickpeas
2 tbsp coconut milk powder
1 tbsp pumpkin seeds, shelled, dried
1 tbsp carrot dices
1 tbsp bell pepper strips or dices
a few halved cherry tomatoes
1 tbsp red onion dices
1 tbsp orange powder
1 tbsp lime powder
1 tsp garlic powder
1/2 tsp brown sugar
1 vegan bouillon cube or 2 tsp dehydrated homemade vegan broth
pinch red chili flakes or other hot pepper
pinch turmeric
pinch apple cider vinegar powder
pinch ground coriander seeds
pinch ground cumin
tiny pinch fennel seed
s & p to taste

Directions:
Combine all and seal. When ready to eat, reconstitute with boiling water until thick and hot. Serve over jasmine rice, and sprinkle fresh nasturtium petals on top. Yummmy!  Adjust spices to fit your taste buds.

Notes:

• Very healthy dish. The beans and seeds give a great amount of protein, and the veggies and spices provide lots of nutrition.
• Gluten-free: naturally
• Dairy-free: naturally
• Low-sugar: naturally (the 1/2 tsp of brown sugar isn't much)

MRE RECIPE: Brazilian Black Bean Stew

Here is a recipe from Brazil! Serve over rice, noodles, quinoa, or just eat it by itself!

Ingredients:
1/2 cup cooked mashed dehydrated black beans
1/4 cup sausage crumbles
1 tbsp bacon pieces (the real kind - Hormel)
1 tbsp onion dices
1 tsp garlic powder
1/2 tsp ground coriander
s & p to taste

Separate baggie: 1 tsp scallions/green onion, 1 tsp cilantro (I leave it out for mine!) and 1 tsp parsley.

Directions:
Combine all - you should have two baggies. When ready to eat, add 1 1/2 cups boiling water to stew part, stir, cover, and let sit until reconstituted Add more or less water to get stew consistency. At the last minute before eating, add in the second baggie with the scallions.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally
• Low-Sugar: naturally