Veggie bruschetta

This bruschetta is not the most traditional but it sure tastes incredible! It's super filling and hearty, and is especially good for fertility because of all the folate. We're doing a fertility series over on our Instagram, so check it out if you're pregnant, or trying to get pregnant!

The currants in this dish add a pop of tartness, and soaking them in apple cider vinegar softens them and also gives you the benefits of ACV! Currants are a great source of antioxidants and potassium. Apple cider vinegar also has a ton of health benefits, such as increasing insulin sensitivity, improves heart health, and has antibacterial properties.


The main ingredient in a classic bruschetta is fresh tomatoes. In this one, we roast them to release their natural sweetness and add an extra depth of flavour. Tomatoes also have tons of nutrients, like fiber, vitamins A, C and K and potassium. They also have some folate, adding to the pregnancy-friendly nature of this recipe! Tomatoes have many health benefits, including supporting heart health and eye health, as well as easing menopausal symptoms.


Another ingredient that is full of folate is spinach. It carries a number of vitamins and minerals too, and has a number of health benefits. Spinach is great for protecting the body from free radicals, and maintaining brain health and memory. The folate in spinach is important for mom and baby's health, but it is also important for everyone as it helps maintain heart health.


The lentils in this dish not only make it hearty and filling, but they are another great source of folate. This is important for preventing any neural tube defects in the fetus, and helps avoid spinal cord defects and brain development issues. Lentils are also full of fiber, which is why they're so filling! Fiber is important for digestive health, by slowing down the rate of digestion, which in turn regulates blood sugar levels. Fiber is also important for cardiovascular health.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

 

Spinach, lentil & feta bruschetta

Total: 30 mins

Serves 2

Recipe by Delicious AUS

Ingredients

  • 2 tbsp currants

  • 1 tbsp apple cider vinegar

  • 10 oz vine-ripened cherry tomatoes

  • 2 tbsp olive oil

  • 2 garlic cloves, crushed

  • 1 tsp dried oregano

  • 7 oz baby spinach, thinly sliced

  • 14 oz can brown lentils, rinsed & drained

  • 1 lemon, zested and juiced

  • 4 slices sourdough, toasted

  • 5 oz feta, crumbled

  • Flaked almonds, for garnish

  • Salt & pepper

Directions

  1. Preheat oven to 390°F. Soak currants in vinegar for 30 minutes, then drain and set aside until needed.

  2. Meanwhile, place tomatoes on a baking tray, season with salt & pepper and a drizzle of olive oil. Roast for 5 minutes or until just softened and skins are starting to split. Set aside.

  3. Heat remaining oil in a large skillet on medium. Cook garlic and oregano for 1 minute. Add spinach and cook for 1 minute until wilted. Add lentils, zest & juice. Season and cook for 1 minute or until warm.

  4. Divide toast among plates, then top with spinach mixture. Garnish with currants, tomato, feta and almonds. Enjoy!

Remember, eating healthy doesn't have to look boring!

Contact Us

Email: info@NewYorkCityNutrition.com
Phone: (917) 770-5124

NYCN Square Logo 2021.png