Add protein and fiber to your smoothie--without dairy or protein powder--with lentils. They're a sneaky source of plant-based protein in this healthy smoothie recipe.
Tips: To cook red lentils: Cook in boiling water until just tender, about 15 minutes. Drain and cool. (1 cup dry = 2 1/2 cups cooked.) Refrigerate for up to 3 days. Or freeze in 1/2-cup portions for up to 3 months (thaw before using).
1 starch, 1 1/2 fruit, 1/2 other carbohydrate, 1 1/2 lean meat, 1 1/2 fat