Winter Lentil Salad with Goat Cheese and Walnuts

How are we all feeling post Super Bowl? Indulge a tad too much yesterday? I read last week that Super Bowl Sunday is the second biggest food day (behind Thanksgiving Day). wowzers.

The first half of the football game wasn’t too exciting (if you ask me), but the second half was crazzzzy! Beyoncé & Destiny’s Child’s halftime performance must have got everyone’s blood flowing.

If only I could dance like Beyoncé…oh we can all wish. 😉


I always encourage my clients to enjoy food occasions (holidays, birthday parties, office potlucks, etc.) rather than trying to avoid these enjoyable social occasions altogether. If we over restrict or avoid social food gatherings, we may feel deprived and isolated. Are we realistically going to avoid social situations (most include food) for the rest of our lives?

                            doubtful. so let’s work on lifestyle changes now!

I always encourage “everything in moderation” and filling up on lean proteins/veggies when at a party or potluck. I also try to budget extra calories in my “calorie bank” prior to a day of indulgence. For example, I knew I may eat and drink a few extra kcals on Super Bowl Sunday, so I exercised a little harder and ate a little cleaner last week, to prepare for Sunday.

and once the party is over, it’s time to kickstart greener, cleaner eating 🙂

My kickstart to wholesome eating included this Winter Lentil Salad with Goat Cheese and Walnuts from Eat Well Meal Plans. Jennifer Cohen Katz, a registered dietitian, provides meal plan subscriptions on her website. We all need a little help planning healthy meals. She does all the dirty work, and even provides a grocery list and nutrition information. perrrr-fect!

This recipe is loaded with healthy ingredients:

  • Lentils-loaded with fiber, folate, iron, protein, and other vitamins and minerals
  • Walnuts-antioxidants, omega-3 fatty acids (healthy fats), fiber
  • Leeks, Parsley, Grapes- vitamins, minerals, phytonutrients

Winter Lentil Salad with Goat Cheese and Walnuts

Serves 4


  • 3 T olive oil
  • 2 leeks, thinly sliced
  • 2 T balsamic vinegar
  • 2 t Dijon mustard
  • (1) 17.6 ounce package pre-cooked lentils or 2 cups cooked
  • 1.25 cups red grapes, cut in half
  • 3/4 cup walnuts, toasted and chopped
  • 3 T fresh parsley, chopped
  • 1/2 t salt
  • 1/4 t. pepper
  • baby lettuce leaves (I used romaine leaves)
  • 1/4 cup goat cheese, crumbled



  1. Heat oil in a large pan. Add leeks and cook until softened, about 8 minutes
  2. Reduce heat and stir in vinegar and mustard
  3. Fold in lentils and warm, stirring occasionally for five minutes
  4. Remove from heat and add grapes, walnuts, parsley, salt and pepper.
  5. Serve each portion over the lettuce, topped with a tablespoon of goat cheese


It’s not that pretty of a dish (what bean dish is?), but it was damn good. I’m planning on taking leftovers in my lunchbox all week. It’s tasty served hot or cold.

Readers… did you make any yummie health(ier) recipes for the Super Bowl? 🙂

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