Living a Life of Fitness, Health and Fun

Roasted Broccoli, Freekah, Lentil & Bean Salad with Honey Mustard Dressing

One of our barrier foods in our vegan lifestyle is honey.  Rather than obsess about it, we try to use it in moderation and ensure that the honey we use is unprocessed and sourced locally and is sustainable.

We believe that a a lifestyle with quality plant-based foods can prevent, treat and reverse many major diseases, and improve overall health. Animal products such as meat, dairy and eggs increases our risk of disease. Public awareness is growing over the impact of modern factory-style animal farming methods on our health and environment. 

We are enjoying the many benefits of our new lifestyle including weight loss, increased energy and being able to ditch the cholesterol and blood pressure medication.  We are also loving the many varied recipes we are finding and experimenting with flavours and textures.

A strict plant-based diet can prevent us from getting enough protein, iron and calcium if we do not do our research and ensure that we are eating a balanced diet.

Last nights dinner consisted of
Broccoli - is an excellent source of vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fibre, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.
Freekah - high fiber - four times the fiber of brown rice, low GI - helps to prevent diabetes, high in protein content, low in available carbs, high in calcium for bone health, rich in lutein - important for eye health, rich in prebiotic properties - important for fueling the growth of healthy bacteria.
Lentils - good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.
Beans - contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
Honey - contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease. 
Lemon Juice - vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fibre.
Almonds - contain lots of healthy fats, fibre, protein, magnesium and vitamin E.
Leafy Green Salad -  low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

As well as being super delicious, easy to prepare it is amazingly good for our bodies.  We were so happy to have leftovers for lunch as it tasted as good cold on a salad as it did last night when it was hot.

  • 1/2 cup uncooked freekah, lentils and beans (combination)
  • 1 large  head of broccoli, florets removed and chopped to a uniform size
  • ¼ cup + 1 Tbsp. olive oil, divided
  • 1-2 Tbsp. dijon mustard*
  • 2-3 Tbsp. honey (or maple syrup for vegans)**
  • juice of ½ lemon
  • 2 handfuls chopped walnuts or almonds (optional)
  • salt+pepper

Instructions

  1. Preheat the oven to 200 degrees C. Line a baking sheet with foil.
  2. Put 1.5 cups boiling water into saucepan and cook the freekah, lentils and beans for about 15 mins (covered) or until soft .
  3. Toss broccoli florets in 1 Tbsp. olive oil, and place on the baking sheet. Season with salt and pepper. Roast for 20-30 minutes, or until the broccoli is tender and golden.
  4. Meanwhile, make the dressing. Combine dijon, honey/maple syrup, lemon,  and remaining ¼ cup olive oil in a small bowl or cup and stir to combine. The dressing will be thick. Season with salt and pepper to taste. Set aside.
  5. When the broccoli is roasted, carefully pour it into a food processor. Pulse until small pieces of broccoli remain (see photos).
  6. In a large bowl, combine freekah, lentils, beans and pulsed broccoli. Pour dressing on top, and toss to combine. Add walnuts or almonds. Serve warm, at room temperature, or cold!