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French Lentil Soup

French Lentil Soup

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This is a deliciously hearty soup.  You will not miss the meat with this meal and it is very cost effective.  Lentils like all beans are rich in fiber, which is great for lowering cholesterol and preventing constipation.  In addition to being a great source of fiber, lentils and other beans are rich in magnesium, folate, iron and protein.  The high fiber also helps to stabilize blood sugars after a meal, and are low in calories per cup (about 230).  Another reason I love to cook lentils is you do not need to soak them before cooking.  Therefore, an easy pick for a fast meal.  I double the batch and freeze half for later meals.  I shared this soup with a couple of my friends, one of them suggested using this recipe as a meat alternative in burritos.  Great idea, Aimee!  One suggestion would be to have the  burritos the day after you cook these lentils as they will absorb the remaining liquid and will thicken perfectly for burritos.  I also want to thank another foodie friend, Doug, for introducing me to the delicious combination of spices that make up Garam Masala.

Serving: 8

3 tablespoons extra virgin olive oil
1 large yellow onion, diced
4 medium carrots, peeled and chopped into 1/4 inch pieces
4 large cloves garlic, minced
1 teaspoon Garam Masala spice
2 teaspoons ground cumin
1/2 teaspoon dried oregano
2 cups French lentils or lentil of your choice
8 cups organic chicken or vegetable broth
1- 15 oz can diced tomatoes
sea salt and fresh ground pepper to taste

  1. In a large saucepan over medium heat, saute the onions and garlic in the olive oil until the onions are translucent (approximately 5 minutes).
  2. Add the carrots, Garam Masala, cumin and oregano and saute an additonal 5 minutes.  Sauteing the spices in the oil really helps to bring out the flavor within each spice.
  3. Add the lentils, broth, tomatoes, salt and fresh ground pepper and bring to a boil then reduce to simmer.  Simmer for 20-30 minutes or until the lentils are soft.  Serve with a large green salad or baked leafy greens.

 

 

Tony’s Perfect Protein Smoothie

Tony’s Perfect Protein Smoothie

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In honor of my husbands birthday, I wanted to share one of the recipes he makes for me most mornings.  In addition to being a fast and delicious breakfast, smoothies can pack a powerful nutrient punch. I like to add chia seeds for their great source of omega 3 and 6 fatty acids, fiber, and protein.  If  you have a child or adult in the family that needs to gain weight, substitute canned coconut milk  for the rice milk.  Also, add avocado and more nut or seed butter to increase healthy fat to the shake.  Add other greens such as kale, Swiss chard and beet greens for a good source of iron, calcium, magnesium and Vitamin K.  If you have a high powered blender, put fresh greens directly into the blender after rinsing.  If you do not, just rinse the greens, dry them on a towel, chop them into 1 inch stripes and freeze.  Freezing the greens will cause the cells to expand and burst open, allowing for the greens to blend into a fine powder and also allows you to access the nutrients within the greens much easier.  I also like to add nutritional yeast or Brewer’s yeast buds for a great source of B vitamins and minerals.  Nutritional yeast is an excellent source of Vitamin B12 for those individuals who do not eat meat.

Enjoy!

Serving size: approximately 3 cups

1 1/2 cups unsweetened rice milk
1/2 cup frozen blueberries or mixed berries
1/2 bananna
1 cup packed fresh spinach
1 tablespoon chia seeds
1 tablespoon nut or seed butter of your choice
1 teaspoon nutritional yeast or brewers yeast buds if on hand

Blend all ingredients until smooth and serve.

 

 

Nutty Granola

Nutty Granola

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I made this in 20 minutes this morning.  I quadrupled the batch and put a gallon jar away for the mornings I am on the go.  Granola is so forgiving and you can tailor it in so many ways.  I just received pecans from my Tante (aunt in German and Swiss) Meg in addition to the almonds, pumpkin and sunflower seeds I had on hand.  You do not have to have all these nuts or seeds.  Just substitute what you have to make up the difference.  Use olive oil instead of coconut if you do not have the latter on hand.  The nuts and seeds are a good fat and protein source that will keep you full longer than oatmeal alone.  Reduce the maple syrup if you need to keep glucose balanced.  Add fresh fruit rather than dried fruit to further lower the glycemic effect on blood sugars.
Enjoy!
Serving size: 6 cups
3 cups rolled oats
1 cup millet
1/2 cup chopped pecans
1/2 cup chopped almonds
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ground ginger
1/2 teaspoon sea salt
1/2 cup melted coconut oil
1/2 cup maple syrup or honey
2 teaspoons pure vanilla extract
Modifiers
Raisins
Candied ginger
Dried currents
Dried cranberries
Dried cherries
Dried blueberries
Dried apricots
Shredded unsweetened coconut
Sesame seeds
  1. Preheat oven to 300 degrees Fahrenheit.  In a large mixing bowl combine all dry ingredients and mix until evenly blended.
  2.  In a medium bowl combine all wet ingredients and whisk until evenly blended.
  3.  Pour wet ingredients over dry ingredients and toss until evenly blended.
  4.  Pour the granola mixture onto a large baking sheet with sides and spread evenly.  Place in preheated oven for approximately 45 minutes.  Toss the granola every 15 minutes to bake evenly. Remove from oven and let cool.
  5. Toss in any modifiers before storing in a cool dark place. I would recommend approximately 1 1/2 cups total of all modifiers.
Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

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This is a simple and colorful dish to add to your table.  Whether you are serving just your household or a large crowd, this is easily prepared in minutes and is beautiful with the vibrant purple cabbage and green from the apple.  Cabbage is part of the brassica family, which is well known for its anti-cancer properties.  Also, the amino acid L-glutamine is richly found in cabbage.  L-glutamine is prescribed regularly in my clinic in diet and supplement form due to its healing properties in the intestinal tract.                           

Serves: 6-8

Slaw                                                                                                                                       

1 medium purple cabbage, cut into quarters, remove stem and shave into thin slice
2 medium apples, Granny Smith or the apple of your choice, cored and cut into thin slices

Dressing                                                                                                                                                          

¼ cup extra virgin olive oil
3 tablespoons organic cider vinegar
1 tablespoon fresh ginger, peel removed and grated
1 tablespoon Dijon mustard
2 teaspoons honey
¼ teaspoon sea salt
½ teaspoon fresh ground pepper

  1. Place the cabbage and apple in a large salad bowl and set aside.
  2. In a small mixing bowl combine all dressing ingredients and whisk until evenly emulsified.  Pour desired amount of dressing over the cabbage and apple mixture and toss until evenly coated 10 minutes before serving.

                                                                                                           

 

 

 

 

 

 

 

 

 

Immune Boost Soup

Immune Boost Soup

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Today was a perfect day for a warming immune boost soup.  My family raked up the last of the cherry leaves from our yard and my husband needed a warming and enriching soup to help him fight his common cold.  I decided to use lots of garlic, onions and leaks for their antiviral and antibacterial properties.  I chose ginger root to improve circulation and to sooth and drain mucus membranes, particularly  helpful for common cold symptoms.  Shiitake mushrooms added an extra immune boost as they contain compounds that inhibit viruses from multiplying and have anti-cancer properties.   I topped off the soup with lots of bok choy to add some crunch and lots of vitamins and minerals for healthy bones and muscles.  Organic chicken broth was my base for its richness in flavor, though you can easily add vegetable or mushroom broth.  Add fresh crushed garlic to your soup just before serving if you need more of an immune boost.  Fresh garlic is more antiviral and antibacterial and will ward off anyone from getting too close to you if you are sick, thereby preventing others from getting sick!  Chalk it up to you just looking out for the common good.  Serves well with baked fish or tofu and a fresh salad.  Feel free to modify the recipe by adding tofu or a poached egg  for extra protein, which is also important for a healthy immune system.

Enjoy!

Serves: 4-6

2 tablespoons extra virgin olive oil
1/4 teaspoon toasted sesame oil
5 large cloves garlic, diced
2 leaks, rinse, remove the fibrous tops and root and thinly slice
1 medium onion, chopped
2 tablespoons ginger root, peeled and diced
1 cup fresh Shiitake mushrooms, thinly sliced
4 cups bok choy, chopped
8 cups chicken, vegetable or mushroom broth
fresh ground pepper and sea salt, if needed, to taste

  1. In a large soup pot over medium heat, saute the onion, leek, garlic and ginger in the olive oil.  Saute until the onion is translucent, approximately 3-5 minutes.  Add the sesame oil, pepper, and Shiitake mushrooms and saute for an additional 2 minutes.
  2. Add the broth to the soup pot.  Bring the soup to a boil, then reduce to simmer.  Simmer for 15-20 minutes, allowing for the ginger to release its medicinal properties and flavors to infuse the broth.  Remove from heat and toss in the bok choy just before serving.

 

 

Herb Roasted Chicken

Herb Roasted Chicken

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Serves: 4-6

Oven Temp: Preheat oven to 400 ⁰ F

1 whole fryer chicken
3 tablespoons extra virgin olive oil
1 lemon, juice ½ and use the other half inside the bird
1 teaspoon fresh or dried marjoram
1 tablespoon plus 1 sprig fresh or dried rosemary
1 tablespoon fresh sage, minced
1 teaspoon sea salt
½ teaspoon fresh ground pepper

  1. Rinse and pat dry the chicken with a paper towel.  Remove and discard any cavity contents.  Place breast up in a baking dish.
  2. Stuff the inside of the chicken with ½ lemon and rosemary. Squeeze the lemon inside the chicken as you add it to the cavity of the bird.
  3. In a small mixing bowl, combine the olive oil, lemon juice, marjoram, rosemary, sage, sea salt and pepper.  Blend all ingredients until well combined. Lift the skin away from the breast meat at the tail end of the bird and stuff some of the olive oil and herb mixture under the skin for extra flavor and moisture.
  4. Place in the preheated oven for 30 minutes then reduce heat to 350 ⁰ F for approximately 1 hour.  Depending on the size of your chicken give or take 15-20 minutes.  Baste every 30 minutes to ensure a golden brown bird.