Kale, one of the most nutrient-dense foods, tops the ANDI Score system with a thousand points. Extremely rich in Folate, another dopamine booster, and many minerals, kale is by far one of my favourite vegetables (that grows freely in my garden).
Vitamin B-12, found in chicken, helps the body make GABA, a soothing neurotransmitter.
Black olives are rich in Copper, Iron, Vitamin A and E, and Fibre, but also good fats, such as Oleic acid, a monounsaturated fatty acid, recognized to reduce the risk of cardiovascular disease, plus a decent proportion of Omega-3, well-known for their action on the brain and anti-inflammatory properties.
Lentils are also packed with Folate, Iron, Protein, Potassium, Vitamin B-6, and Zinc.
Zinc plays a important role in immune system functions, wound healing, DNA synthesis, and cell division.
The high Fibre content of lentils may help lower cholesterol and reduce blood sugar levels after a meal.
Ingredients4 Chicken Breasts
1 bunch of Kale (or 200g)
300 g Lentils
2 Garlic Cloves
1 Medium-size Carrot
Small jar of Kalamata Black Olives
1 Lemon (Unwaxed)
Rice Bran Oil
1 pinch of Ground Nutmeg
Cut carrot in a very fine ‘Brunoise’ (tiny dices), and place in a pot with chopped onion and crushed garlic, on medium heat.
Once the onions have melted, add the lentils and cover with cold water. Season and add nutmeg.
Bring to boil and let to simmer for 20 minutes. Drain. Let to cool.
Pan fry chicken breast using the equivalent of a teaspoon of Rice Bran Oil, season, and colour until nearly cooked, about 5 minutes each side. Let to rest.
Just before serving, place chicken breasts, covered with Balsamic Glaze, in a preheated oven on 200˚c, for 10 minutes.
Steam gently Kale, in a pot with about 1 inch of salted water, and lid on. Stir occasionally to allow even cooking. After five minutes, remove excess water and pour the lentils over.
Slice the stoned olives, and add to the lentils and Kale mix.
Dish the Lentils and Kale mix, place chicken on top, and grate the lemon.
It is all about FOOD™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients, and their role on our body; cooking processes; world news with major impact on food and consumers; comprehensive reviews of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating.