Lentil Pesto Pasta
More Lentils Please!!
Lentil Pesto Pasta
Lentil Pesto Pasta
I warned you there’d be more lentil recipes on the way. This one is begging to be made again and again this summer. Now for all you pasta lovers out there who are looking for a way to stay trim and still eat all the refined pasta you want, I’m sorry but I may have misled you a bit. You see, there isn’t actually pasta in this recipe. Even better, there’s lentils! Trust me, after you try this you’ll be thinking how to replace all your pasta dishes with lentils.
Ingredients:
1 ½ c. brown lentils
1 vidalia onion
1 garlic clove, peeled and chopped
1/8 tsp. pink himalayan salt
¼ tsp. ground black pepper
2 c. packed arugula, washed and dried
2 c. packed fresh basil leaves
¼ c. pine nuts
¼ c. extra virgin olive oil
¾ c. diced tomatoes
Preparation:
Rinse lentils and remove any stones. Put them in a pot and cover with water by at least two inches. Peel and halve the onion and add it to the pot. Bring lentils to boiling, then lower to a simmer and cover with a tilted lid. Cook until tender, about 20 minutes. Drain lentils and discard onion. Set aside.
Place the rest of the ingredients (with the exception of the evoo and tomatoes) in a food processor. I have a teeny tiny food processor, so I started in the blender and then finished in the food processor. As the ingredients are blending/processing, add the evoo a little at a time until you get a thick creamy sauce.
Place 1 cup lentils in a bowl, top with ¼ cup pesto, and ¼ cup tomatoes. It will be almost too beautiful to eat…almost. Enjoy, and to your health!
Macros per serving: 468.1k cals, 11g fat (1.5g sat, 4.6g mono, 2.8g poly), 51.3g carbs (18.5g fiber, 8.6g sugar), 20.4g protein, 219.4mg sodium, 0mg cholesterol, 831.5mg potassium
Reference:
Fadi Malouf – Personal Trainer
Uni Low Cable Row
Exercise of the Day
Uni Low Cable Row
Uni Low Cable Row
Learning a new exercise doesn’t begin with how heavy of a weight I can use or with how fast I can get it done; it begins with practicing the proper form. That’s one thing I love about personal training-I’ve been doing certain exercises a certain way for years thinking I’m killing it and then I learn the proper form and I’m like, “Ohhhh, so that’s what its supposed to feel like”.
Today I practiced my uni low cable rows (that’s a one arm, one leg row using a low pulley). This video of me is great not only because I lose my balance (that happens a lot when I work out), but also because I want you all to see how I struggle to keep my chest out and my shoulders down. The reason I do that is because my body wants to pull with my arms, but your lats should be doing the work in this exercise, not your arms.
My not so pretty uni low cable row
Here’s Fadi showing me what its supposed to look like. Looks effortless, doesn’t it?
I worked out for an hour at the gym this morning and it took me a good portion of that time to get this exercise right. So, when you get out to the gym today to show off your perfect uni low cable rows, concentrate on those lats and you’ll have a, “ohhhh, so that’s what its supposed to feel like” moment too! Enjoy, and to your health!
Eat Fadi Foods
Did you know the average person only eats 50 different types of food their entire life time?
The following recommendations apply to any meal situation whether you are in your home, at a fast food restaurant, fine dining or traveling.
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Prepare or Request your meal be prepared one of the following methods: |
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|---|---|---|---|---|
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Steamed Broiled Dry (without butter or oil) Open Grilled (Grilled with all fat able to drain off) Barbecued (sugar free sauce)
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Microwaved (with all fat drained) Raw Poached Boiled Smoked |
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General guideline:
1. Use the Helping-Hand System for portion control if you have not received your recommended daily micronutrient intake.
2. Select 1 (one) of Protein foods per meal. Approximately one serving the size of the palm of your hand.
3. Select as many of the vegetable foods listed as you wish. Have at least the minimum serving, approximately 1 (one) hand-fist.
4. Eat high density high glycemic (HDHG) carbohydrates only following an intense exercise session if you are in the phase 3 or 4 of your program.
Carbohydrates…
| Vegetables – Frozen or Fresh | ||||
|---|---|---|---|---|
|
Alfalfa Sprouts Artichokes Asparagus Avocados (Really a fruit and mostly good fat) Beets Bell peppers Broccoli Brussels sprouts Bamboo Shoots |
Bean Sprouts Bok Choy Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant |
Fennel Garlic Green beans Green peas Kale Leeks Mushrooms, crimini Mushrooms, shiitake Mustard greens |
Okra Olives Onions Peppers Potatoes (HDHG) Romaine lettuce Radish Sea vegetables Snow Peas |
Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens Yams Zucchini |
| Fruits – Frozen, Fresh or Dried | ||||
|---|---|---|---|---|
|
Apples Apricots Bananas (HDHG) Blueberries |
Cantaloupe (HDHG) Cranberries Figs (HDHG) Grapefruit |
Grapes Kiwifruit Lemon Limes |
Oranges Papaya Pears Pineapple (HDHG) |
Plums Prunes Raisins Raspberries |
| Beans & Legumes – Fresh or Dry (HDHG) | ||||
|---|---|---|---|---|
|
Black beans Dried peas Garbanzo beans (chickpeas) |
Kidney beans Lentils Lima beans |
Miso Navy beans Pinto beans |
Soy beans Tofu Tempeh |
|
| Grains – Whole or Sourdough (HDHG) | ||||
|---|---|---|---|---|
|
Barley Brown rice Buckwheat |
Corn Millet Oats |
Quinoa Rye Spelt |
Whole wheat
|
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Proteins…
| Seafood | ||||
|---|---|---|---|---|
|
Flounder Haddock Herring Mackerel Salmon |
Scallop Shrimp Sole Squid Tilapia |
Trout Whitefish Bass Cod Halibut |
Lobster Mahi Mahi Snapper Tuna (Canned white low sodium) Bluefish |
Grouper Sea Bass Orange Roughy Shark Swordfish Tuna (Ahi) |
| Poultry & Lean Meat | ||||
|---|---|---|---|---|
|
Beef: Eye of Round Filet Mignon Flank Steak Sirloin Steak Extra Lean Ground
|
Buffalo: Eye of Round Filet Mignon Flank Steak Sirloin Steak Extra Lean Ground |
Lamb Chops Pork Loin Venison Veal |
Chicken Breast Chicken Liver Chicken Dark Meat |
Turkey Breast Turkey Loin Turkey Drum |
| Eggs & Low-Fat Dairy | ||||
|---|---|---|---|---|
|
Cheese, low-fat Eggs |
Milk, 2%, cow’s | Milk, goat | Yogurt | |
Fats…
| Nuts, Seeds & Oils – Raw & Unsalted | ||||
|---|---|---|---|---|
|
Almonds Brasil Cashews Chestnuts Cocanut Flaxseeds Macadamia Nuts Peanuts Pecan Pine Nuts Walnuts |
Chia Seeds Flax Seeds Hemp Seeds Pumpkin seeds Sesame seeds Sunflower seeds Wheat Germ |
Avocado oil Coconut oil Fish oil Flaxseed oil Grapeseed oil Olive oil, extra virgin Sesame oil Walnut oil MCT oil, supplement |
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The Rest…
| Herbs & Spices | ||||
|---|---|---|---|---|
|
Basil Black pepper Cayenne pepper Chili pepper, dried Cilantro |
Coriander seeds Cinnamon Cloves Cumin seeds Dill |
Ginger Mustard seeds Oregano Parsley Peppermint |
Rosemary Sage Thyme Turmeric |
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| Natural Sweeteners, Beverages & Other | ||||
|---|---|---|---|---|
|
Agave Blackstrap molasses Local Honey Maple syrup Raw Sugar Stevia Date Sugar |
Coffee Diet Tea Tea Seltzer Water |
Hot Souce Worcestershire Sauce Sea Salt |
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| Foods to Avoid | ||||
|---|---|---|---|---|
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Processed food Meats high in nitrate Food with added salt Food with added sugar Saturated fat Fried foods |
Refined foods Ingredients you can’t pronounce Most Dairy products Candy Empty Calories |
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More Tips & Tricks…
Hydration Elation
Kick-Ass Yummy Recipes
Social Me Eating Out Restaurant Guideline
Creative Grocery List Creatition
Food & Money Savings on the GO!
Alternative Marinades, Condiments, & Sauces
Radio Conversation with Cyrus Webb
Radio Conversation with Cyrus Webb
It’s the 3rd week of January and you still have not started your New Year health kick. In case some of you may have missed our conversation, here you go. This is a great opportunity to get started with your health and fitness plans and an inspiration on creating permanent results.
Listen to internet radio with Cyrus Webb on Blog Talk Radio
Atlanta Personal Trainer
Atlanta’s Nutritionist
