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Four Pillars of Healthy Eating
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Whole Food | Plant-strong™ | Healthy Fats | Nutrient Dense
Whole Food
Choosing whole foods is a simple way to ensure that what you eat is micronutrient dense and free of unnecessary additives. A “whole food” is any food in its most essential, pure, delicious and basic form: an asparagus spear, a lemon, a scoop of quinoa, or a fillet of salmon. Whole foods are the best ingredients for creating tasty and healthy meals, and, diets loaded with whole and unrefined foods may help keep you healthy.
- Choose whole, fresh, natural, organic, local, seasonal, unrefined and unprocessed foods.
- Eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet.
Want to learn more about ingredients and additives to avoid? Check out our
Serves 4
Garam masala (a blend of Indian spices) enriches these greens with a warm flavor that pairs well with tomatoes and lentils.
Ingredients
1 medium onion, chopped
4 cloves garlic, thinly sliced
2 teaspoons garam masala
1 (15-ounce) can no-salt-added diced tomatoes
1 bunch collard greens, thick stems removed and leaves sliced into 1-inch-thick ribbons
1 cup red lentils
Method
Bring 1/2 cup water to a simmer in a large deep skillet over medium-high heat. Add onion and garlic and cook 5 minutes or until onion is translucent. Stir in garam masala and cook 1 minute. Add tomatoes and their juices with 1 cup water and bring to a boil. Reduce heat to medium-low and stir in collards. Cover and simmer 20 minutes.
Meanwhile, combine lentils and 2 cups water in a medium pot. Bring to a boil. Reduce heat to a simmer and cook about 8 minutes or until lentils are tender. Stir lentils into skillet with collards and serve.
Nutrition
Per serving (about 15oz/427g-wt.): 210 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 130mg sodium, 37g total carbohydrate (7g dietary fiber, 5g sugar), 15g protein
Note: We’ve provided special diet and nutritional information for educational purposes. But remember — we’re cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our
