Symptom Tolerance Scores
Instructions
- 1
Add the cooked lentils and cooked quinoa to a non-stick pan with 2 tablespoons (about 30 ml) of water and warm over low-medium heat for 3–4 minutes, stirring gently until just heated through.
- 2
Stir in the chopped baby spinach and cook for another 1–2 minutes until the leaves are wilted but still bright green, adding a splash more water if the mixture seems dry.
- 3
Remove the pan from the heat and stir in the olive oil, lemon juice, and a pinch of sea salt if using, mixing until the grains and lentils are lightly coated.
- 4
Divide the warm lentil-quinoa mixture between two small bowls, then top each bowl with half of the Greek yogurt and sprinkle ground flaxseed evenly over the yogurt and grains.
- 5
Let the bowls sit for 2–3 minutes to slightly cool, so the yogurt stays creamy and the meal is gentle on the stomach before serving.
GLP-1 Tips
- Sip water or herbal tea alongside this meal to help the fiber from lentils, quinoa, spinach, and flaxseed move through your gut—especially important when GLP-1 medications slow motility.
- If your stomach feels very sensitive, start with half a portion and eat slowly, as smaller, fiber-rich meals are often better tolerated on GLP-1 therapy.
Storage
Cool leftovers to room temperature within 1 hour, then store the lentil-quinoa-spinach mixture and the yogurt separately in airtight containers in the refrigerator for up to 2 days; reheat the grain mixture gently with a splash of water and add fresh yogurt and flaxseed just before serving.
Nutrition Information
Per serving (1 of 2 servings)