Fueling your body with nutrient-dense, complex carbohydrates is key to sustaining energy levels and supporting muscle recovery. This Lentil Salad with Fresh Herbs and Lemon Dressing is a perfect example of a balanced meal that provides fiber, protein, and essential nutrients to keep you feeling your best.

Why Lentils Are a Great Complex Carb

Lentils are packed with fiber, protein, and slow-digesting carbohydrates that provide long-lasting energy and aid in muscle development. They help regulate blood sugar levels and support digestion while keeping you full and satisfied.

Ingredients:

• 1 cup cooked green or black lentils (40g carbohydrates)

• 1/2 cup diced cucumber

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red onion, finely chopped

• 1/4 cup fresh parsley, chopped

• 2 tbsp olive oil

• Juice of 1 lemon

• 1 tsp Dijon mustard

• Salt and pepper to taste

Serving Size & Carbohydrates:

• Serves 2; each serving contains approximately 20g carbohydrates.

Instructions:

1. In a bowl, combine lentils, cucumber, cherry tomatoes, red onion, and parsley.

2. In a separate bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.

3. Pour dressing over the salad and mix well. Serve chilled or at room temperature.

At GLOW Body Pilates in Ridgewood, Gina Santangelo emphasizes the importance of balanced nutrition and movement for maintaining strength and energy. Proper nourishment supports both workouts and overall well-being, making it an essential part of a sustainable, healthy lifestyle.

A simple, nutrient-dense meal—like a lentil salad packed with protein, fiber, and essential nutrients—can help fuel the body while promoting long-term vitality. Small, mindful nutrition choices contribute to sustained energy levels and muscle recovery.

For those interested in aligning their nutrition with their movement practice, Gina provides insightful guidance on creating balanced, nourishing habits that support strength, mobility, and longevity.