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This delicious lentil dahl is perfect for lazy kitchens. It simply requires heating antioxidant and anti-inflammatory rich spices with lentils and simmering in water for 20 minutes. Easy! Antioxidants mop up free radicals which help reduce signs of ageing in the body.

There are so many wonderful variations of lentil dahl (it’s basically Indian style soup); often with garam masala or curry powder, onion and garlic. This one is even simpler because you won’t need to chop an onion or crush any garlic. Instead I’ve used mustard seeds, nigella and fenugreek seeds to create a warm and fragrant flavour. 

I started experimenting with onion and garlic free flavours because I have many clients who can’t tolerate them (they may have onion/garlic sensitivity or they might be following the Fodmap diet for IBS relief).

If you have a slow-cooker, you can look forward to coming home to a warm, welcoming meal after work.

Planning stews or hearty soups like this into your week is so fabulous because you'll have plenty of leftovers for either lunch or dinner the next day (and again the next day!) Simply double the ingredients if you want more servings. It freezes really well too, so I often make a double batch so that I have some healthy options ready to go for busy weeks.

What herbs and spices do you like to use when making a lentil dahl?

Ingredients
Serves 2-3

• 200g red lentils washed and drained well
• 1 tbsp. coconut or olive oil
• 1/2 tsp mustard seeds
• Heaped ¼ tsp cumin seeds
• Heaped 1/4 tsp nigella seeds
• < 1/4 tsp fenugreek seeds
• 1/2 tsp ground turmeric
• 1/4  tsp or more cayenne (depending on how hot you like it)
• 2 pinches of sea salt
• 2.5 cups of water (add more if you prefer a soup like consistency)
• 1 handful of fresh or frozen spinach leaves
• Optional 3 carrots, chopped small
• 80-160g brown rice (40g dry weight per person)

A note on measurements of the spices: a little guessing won't go amiss and won't make too much difference if you are slightly out.

Instructions:

1. Wash the lentils, drain and keep aside
2. Heat oil in a saucepan over medium heat. When the oil is warm, add the spices, mix and wait for the mustard seeds to start to pop
3. Add the washed and drained lentils, mix and coat them in the mixture for a minute
4. At this point, you could add in finely chopped carrots if you wanted to pad it out further and sneak in extra veggies
5. Add water and sea salt and stir. Partially cover and cook for 20 minutes or until lentils have softened
6. Turn off the heat. Fold in the spinach and let it wilt
7. Serve over brown rice or as a soup. Brown rice is one of my favourite complex carbohydrates because it is so energising and easy on the digestive system for most.

Hope you love this recipe as much as I do! For more food inspiration please head over to my Instagram and Facebook page or get in touch with  me via the contact page or in the comments below. I'd love to hear from you!

Mary x

If you listened to my interview with Kaye Adams on BBC Radio Scotland recently you'll have heard me recommending how she should add almond butter to her morning porridge for protein. Here are a few other ways to pimp your porridge and stay fuller for longer. 

Swap the sugary, processed and over-priced 'two-minute porridge pots' for your own two-minute porridge pot filled with your favourite toppings. Porridge is nicest on the stove but if you're in a hurry these can be made in two minutes in the microwave and you won't pay a premium for the plastic packaging. 

What you'll need:

• 1 deep breakfast cereal bowl
• 30-50g porridge oats (I favour Flahavan's porridge oats, they taste better or maybe they just remind me of home... Any porridge oats will do)
• Water (I do roughly equal parts oats to water (maybe just slightly more water), if you prefer a thinner consistency add more)
• Splash of organic soy milk

Porridge Toppings
Here's a few of my favourite ways to pimp my porridge:

• Stewed apple, cinnamon and a sprinkling of shelled hemp seeds
• Pumpkin seeds, ground flaxseeds and 1 teaspoon St. Dalfour sugar free raspberry jam
• 1 tsp. almond butter and sliced banana 
• Banana flavour: add a few slices of banana to the oats before cooking. Sprinkle with flaked almonds and coconut on serving. 
• Pink porridge: add a 3-4 frozen raspberries to the oats before cooking (dyes your porridge a wonderful pink colour). Stir in 1 teaspoon almond butter on serving

How to make porridge

1. Add oats and water to bowl
2. Microwave for 1minute 30 seconds
3. Stir
4. Microwave for a further 20-30 seconds
5. Remove from microwave, add a splash of soy milk and stir
6. Select toppings of choice and eat immediately 

Porridge is just as easily made on the hob the old fashioned way!

Not a fan of porridge? Try making this delicious, protein rich banana bread for breakfast instead. 

My favourite banana bread happens to be high protein and grain free. You’ll need a food processor or blender to grind the pecans into a flour-like consistency.

This bread can be toasted if preferred and is delicious with some St. Dalfour or Follain (sugar free) jam or a little coconut butter. It's also delicious on its own for a breakfast on the go! The recipe is adapted from a recipe by author and Nutritional Therapist, Christine Bailey.

What you'll need

• 300g pecan nuts
• ½ tsp. cream of tartar
• ½ tsp. baking soda
• 1 tsp. cinnamon
• 4 free range, organic eggs
• 1 large ripe banana
• 2 tbsp. olive oil
• 1 tbsp. honey

How to make high protein banana bread 

1. Place the pecans in the blender and process to form a fine meal. Place in a bowl with the other dry ingredients
2. Place the eggs, banana, oil and honey in a blender and process until smooth
3. Pour into the dry ingredients and mix thoroughly
4. Spoon into a lined loaf tin. Bake at 180 degrees Celsius for 40-45 mins (until firm to touch). Allow to cool for 5 minutes before turning out

Meal Planning Tips
Once cooled you can cut it into slices and freeze individual slices for when you need them. Simply defrost in the toaster in a couple of minutes. This will also help prevent eating the entire loaf which is easily done, trust me!! Get my top 15 tips on successful meal planning here.

Let me know if you try it. Would love to hear from you in the comments below.

Find me on Instagram @stellar_health_mary for more meal ideas.

Porridge lover? Learn how to Pimp your Porridge 
Are you a breakfast lover or a breakfast hater? Find out what I had to say to Kaye Adams on this very topic here
If you're really not a breakfast person find out what to do about it here