Hearty, Spicy Best Lentil Soup EVA!

Hearty, smoky and a little sweet! Really delicious and easy to digest red lentil soup!

1 yellow onion - small dice

2 garlic cloves - minced

3 carrots - small dice

3 stalks celery - small dice

1 lemon - squeeze over bowl when served.

1 14oz can diced (or small dice) tomatoes

1 can tomato paste

3 cups red lentils

4 -6 cups veggie broth (pick a really good, organic one - makes a difference!)

2-4 cups water. 

.5 tsp cayenne

1 tsp dried oregano or 2 tsp fresh oregano

1 tsp paprika

2 tsp chili powder

Olive oil, salt + pepper

Fresh herbs - like cilantro or parsley are nice for serving.

Greek yogurt or Almond Greek yogurt (I love Unsweetened Kite Hill) for topping. Optional! the soup definitely doesn't need it, just adds more

Sauteed kale or dark leafy green with garlic makes a nice side or topping. Dark leafy greens are great at every meal.

1. In a large soup pot, heat 2 Tbsp olive oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, cook for 2 minutes.
2. Stir in lentils, stock, half the water, tomatoes, and remaining spices - cayenne, paprika, cumin. Bring to a boil.
3. Reduce heat, and simmer for at least 20 min. Season with salt, pepper and anything else.
4. I like to blend about half of the soup in a blender and then re-combine. It as a smooth, creaminess to the soup. Be careful blending while soup is hot and only fill blender half way as the heat creates pressure!
5. Once in bowls, add any chopped fresh herbs (I love cilantro) and a squeeze of fresh lemon.

Superfood Beet / Black Bean / Walnut Burgers

These burgers are chock full of superfoods, beautifully rich in color, and so tasty!

They’re really nice in fall + winter when you are looking for that smoky, full flavor. And you can make them into small meatball/ 2 bit sizes for an appetizer or into a full burger size for your meal.

Superfoods include beets: Rich in minerals like manganese and potassium, also C vitamins + B folate - can never get enough of those! And very grounding as a root vegetable.

and of course Walnuts for your Omega 3s!

Black beans are of course super healthy too. fiber, slow carbs. 

Equipment: You will need a food processor to make these burgers and most veggie burgers. A worthy investment!

Spices: If you don't have coriander + cumin, your burgers will still be tasty, although they do add a nice rich flavor. The smoked paprika + chili powder are a must!

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Serving Size: 8-10 burgers

3 Tbsp olive oil

3-4 cloves garlic, sliced into strips

1 large yellow onion, chopped

2 c grated beets, or use grater attachment on your food processor (packed)

1½ c cooked short grain white or brown rice. (use frozen pack of rice to make it quick!)

1 15oz can cooked black beans. 

1 c loose walnuts

2.5 tsp sweet smoked paprika (or smoked paprika)

2 tsp chili powder

1 tsp cumin

1 tsp coriander

1 tsp salt

1 tsp pepper

Instructions

1. In a frying pan over medium heat, sauté onions until translucent.
2. Stir in walnuts, garlic, and 1tsp paprika. Toast everything for 3 minutes together, brown nuts a tiny bit.
3. Add beets, stir mixture, remaining paprika, salt, coriander and cumin. cook for another 6-8 minutes, stirring occasionally to make sure nothing sticks.
4. Set mixture aside to cool a bit.
5. In food processor, pulse rice, black beans, salt and pepper until its texture is similar to the beet mixture. (Don't over-do it! You don't want this mixture to be gummy.)
6. Add beet mixture to food processor and pulse everything together a few times. 
7. Transfer mixture to a large bowl. Stir everything + add more spice as needed + salt + pepper.
8. option to add 1 egg white (not yolk) and do a final mix to help everything stick together. I've done with and without egg and it works both ways.
9. Form patties to the size you like and bake at 350 for 15- 20 minutes. Before cooking, you can coat outside with olive oil - by hand or with a spray.

Notes

*If you are making the mixture ahead of time, but you’re not cooking it right away, don’t add the egg white until you are going to cook.

Enjoy!

Steak, Sweet Potato Wedges + Greens

Enjoy a hearty and satisfying mid-week meal with high-quality beef and greens.

Treat yourself to a grassfed Sirlion steak (NY strip). Grassfed beef is rich in Omega 3s, b12, and also is much better for you because the cows are not fed grain, they're fed.. grass!

Add in roasted sweet potato wedges for healthy fries and add in a simple herb salad for some raw/ fresh flavor, and you're rockin'!

Prep time: 15 minutes        Total time: 30 minutes

Serving size: 1

ingredients

4oz sirloin

1 sweet potato

1 box or bag of Herb Mix Greens

Olive Oil + Parsley

 

Recipe

1. Heat oven to 400 degrees for sweet potato wedges.

2. Prep your steak. Coat the outside in olive oil, salt and pepper. At least 1/4 teaspoon of salt. Be generous. Let sit out for at least 20 minutes before cooking.

3. Slice sweet potatoes into thin wedges. Coat with olive oil and season with salt and any other seasonings you enjoy, like thyme or other herbs. Roast for 25 minutes, turning half way through.

4. Heat skillet or cast iron pan on high heat for at least 3 minutes until very hot. Make sure your overhead fan is on. Add high quality butter or olive oil to pan, and pan sear steak for 5 minutes on each side, depending on thickness. Let the steak cool for a few minutes after cooking, and then slice.

Enjoy!

nutrition tip

High quality beef is also nutrient rich and offers a high dose of b12 and other B vitamins, as well as essential minerals like selenium, iron and zinc. Hunter gatherers have been eating meat for centuries and our bodies are designed to absorb nutrients from meat. It is also important that we chew our meat well, to assist in the digestion process.

Green Herb Sauce

Serving Size: 2-3 portions of sauce.

ingredients

1 bunch parsley

1 small bunch cilantro

1 small bunch basil

1 clove garlic

1/4 teaspoon ground black pepper a pinch of lemon zest (optional)

1/4 cup red wine vinegar
1/4 cup olive oil.

1/4 teaspoon salt

1/4 teaspoon ground black pepper

recipe

1)Make sure herbs are clean. Rinse them in colander while still in a bunch, and pat dry.

2)Chop big stems from parsley + cilantro. Measure about 1.5 cups parsley + 1/2 cup cilantro + 1/2 cup basil.

3)Finely chop garlic.

4)Combine all ingredients together in blender, and blend until finely mixed.

nutrition tip : parsley - a super detoxer!

Herbs are so delicious, so natural, and SO powerful.

Parsley contains incredible vitamins + minerals essential for detox: vitamin C, beta-carotene, chlorophyll, vitamin K, and folate. Parsley also boosts levels of the master antioxidant glutathione, which has been studies to prevent chronic diseases like cancer, Alzheimer’s, and diabetes. It’s also a natural blood sugar balancer, and helps to reset the body and protect against insulin resistance . As part of a detox cleanse, parsley helps eliminate salt that has built up in the kidneys, helping to rid the body of accumulated metals like mercury, cadmium, and lead that over time can be absorbed from our air, water + fish.

Salmon with Green Herb Sauce + Roasted veggies

ingredients

1 4oz filet of wild or alaskan salmon (or a fish that you like)

3/4 lb brussels sprouts

Olive oil, Salt + Pepper

+ Green Herb sauce

A power dinner to start you week off right. It’s simple, super fresh tasting, and loved by many. Even if you’re not super comfortable with cooking fish, try it - and use a non-stick pan when cooking to make it easy.

You will come back to this one again and again!

Prep time: 25 minutes.

Total cook time: 35 minutes.

Serving Size: 1 dinner portions plus roasted brussel sprouts leftovers for lunch tomorrow.

recipe

1) Heat oven to 375. Wash and cut brussels sprouts in halves or quarters, depending on how big they are. Toss in a bowl with 1 - 2 tablespoons of olive oil, and a couple pinches of salt and pepper. Bake for 25 minutes, until beginning to brown.

2) Clean fish. Rinse in cold water and pat dry with paper towels.

3) Season fish on a plate with a drizzle of olive oil. Rub oil to coat entire piece of fish, on both sides. Sprinkle with a couple pinches of each salt and pepper. Let it sit out at room temperature for a few minutes.

4) Make your green herb sauce. Recipe here.

Once your veggies + sauce are ready, cook your fish so it’s hot when you eat.

5) Heat a small non-stick pan with a teaspoon of olive oil for about a minute.

6) Reduce heat on pan to medium. Add fish, skin side down (ie- skin side on the pan). Make sure there is enough oil that gets between the skin and pan so that it does not stick. Cover to create steam in pan.

7) After about 3 minutes, use a spatula or tongs to flip to the other side. Add a another drop of oil and move fish around in pan. Cover and cook about 2 minutes on this side.

8) A fish with medium thickness will still be on the rare-side in the middle and perfectly cooked if you like this style of fish. If you prefer fish cooked all the way through, heat your oven to 400 degrees, place fish on pan and cover with aluminum foil .Cook for about 10 minutes.

Tuscan White Bean Soup

This soup has a fresh but hearty feel. One to satisfy on a cool day, and tastes even better the day after you make it, so be sure to make extra.

If you love to make soup, you know by now that most of the work is in the chopping. So get through that, and the rest is easy !

Estimated time to prepare: 25 minutes
Estimated time to finish cooking: 45 minutes. (20 minutes of simmering)

Serving Size: 6 - Save + freeze this soup. It’s a winner!

Ingredients

2 cloves garlic, finely chopped
2 small or 1 large yellow onions, chopped.
3 stalk celery, chopped
2 carrots, peeled and cut into 1/2-inch pieces
1 zucchini, peeled and chopped into 1/2-inch pieces.
1 small bulb fennel, cored and chopped* optional
4 sprigs fresh thyme (or 1 tsp dried)
1 head escarole (or another dark leafy green if not available 1/4 cup roughly chopped flat-leaf parsley

1 16 oz can whole tomatoes.
2 cans white beans
4 cups veggie broth (1 package)
1 cup dry white wine (optional)

1 (4-ounce) Parmigiano-Reggiano rind (optional)

 

Recipe

1) Chop onion, garlic and celery.
2) Heat olive oil in a large soup pot over medium-high heat. Add the chopped ingredients and cook until translucent and edges begin to brown. About 5 minutes.
3) Add wine (optional) and 4 cups of stock. Use your wooden spoon to stir up the brown bits on the pan. Add the diced tomatoes. Bring to a boil, and then reduce heat to simmer, and cook 5 minutes.
4) Chop celeriac, carrots, fennel, zucchini.
5) Add all chopped ingredients + thyme and Parmigiano-Reggiano rind; stir well to combine. Cook on medium heat until vegetables are fork- tender, 15 to 20 minutes.
6) Rough chop escarole into big pieces - about 2 inches square.
7) Stir in escarole and cook until escarole wilts. Season to taste with salt and pepper.
8) Serve + top with fresh chopped parsley and a squeeze of fresh lemon.

Thai Peanut Crunch Bowl

Ingredients for Bowl:

2/3 cup cooked quinoa

2 tablespoons matchstick-cut carrot

2 tablespoons chopped red bell pepper

2 tablespoons steamed edamame

1/4 cup shredded red cabbage

3 ounces broiled salmon

1 teaspoon chopped dry-roasted peanuts

Ingredients for Dressing:

1 teaspoon creamy almond butter (subbing almond butter for peanut butter on a detox :)

1 teaspoon lower-sodium soy sauce

1/2 teaspoon rice vinegar

1/2 teaspoon dark sesame oil

1/2 teaspoon fresh lime juice

Recipe

1. Prep salmon. Wash with cold water and pat dry with paper towels. Coat with 1-2 tablespoons of olive oil, season with salt and pepper.

2. Cook quinoa to fluffy texture. Heat water. Measure out 1 and 3/4 cups water, add back to pot with 1 cup quinoa and a few pinches of salt.

2. Cut carrot into matchstick size. Shave cabbage. Dice pepper.

3. Steam edamame in steamer bowl or microwave.

4. Make dressing. In a small bowl, combine peanut butter, soy sauce, vinegar, sesame oil, and lime juice, stirring well with a whisk. Drizzle over bowl.

5. Heat sautee pan to high heat. Sautee salmon for 3 minutes on each side. 

6. Prepare bowl and top with dressing. Enjoy! 

Fall Ayurvedic Butternut Squash + Kale Soup

about this recipe

Make a lot of this one.. it’s really flavorful and reheats well for leftovers or after freezing.
You might not have fennel seeds + black sesame seeds on hand,
but their worth buying. Once you make this earthy, flavorful + super healthy! topping you’ll use it again and again.

serving size: 6   prep time: 25 min    total time: 30 min

ingredients

• 1 butternut squash, peeled and diced. or buy frozen, chopped squash.
• 3 cloves garlic, peeled and finely chopped
• 1 white onion, peeled and small diced
• 1 -2 heads kale
• a few sprigs of fresh flat-leaf parsley 1/2 lemon
• 2 15oz cans of chickpeas, drained + rinsed 1/4 cup sliced almonds
• 1.5 containers vegetable or chicken stock

spices:

• garam masala
• ground cumin
• red pepper flakes
• 2 tablespoons fennel seed
• 2 tablespoons black sesame seeds

recipe

1. Heat oven at 375.

2. Peel, and small dice butternut squash. (1’2” - 3/4” thick pieces).

3. Chop onion into small dice and slice garlic into thin strips.

4. Sauté onion and garlic in 2 tablespoons olive oil over medium high heat. Add 1/2 teaspoon cumin and 1/2 teaspoon garam masala. Then add butternut squash, Sauté for 5 minutes on high heat.

5. Cover for 5 minutes (also stir a couple times) to create some steam for squash.

6. Add broth and 1/2 more teaspoon cumin, 1/2 teaspoon coriander 1 teaspoon salt + a dash or two of red pepper flakes if you like heat and a dash of cinnamon. Cook on low heat for 20 minutes.

7. Make topping. Over low heat, add 1 teaspoon of olive oil. Add almond slivers, sesame seeds + fennel seeds to pan and stir. Cook over low heat for about 5 minutes until the flavors are aromatic and begin to lightly toast. Nuts and seeds burn fast so you want to keep an eye on them + stir often.

8. Wash, chop + sauté kale with 1 tablespoon olive oil + sliced garlic.

9. Always taste soup before you serve. See if it needs more salt or any further seasoning. I’ve had cases where the squash was not so ripe and I added just a teaspoon of sugar or tomato paste to sweeten it up a little bit. Or it might be just perfect!

10. Serve by adding soup to bowl, topping with kale, then topping, then parsley and a squeeze of fresh lemon.

    If you’re not dairy free, feta or greek yogurt is a nice addition to this soup too! 

nutrition tip

This ayurvedic soup is soothing, comforting and cleansing. It has a lot of fiber from beans + squash, and gently builds heat in the body with salted onion, garlic, and spices. Fennel and parsley are gently cleansing herbs, and fit perfectly with this soothing and cleansing soup. Squash isn't just a comfort food for the senses, it is also an ideal comfort food for weight loss and diabetes. Its mild diuretic qualities drain excess heaviness from the body, helping to flush water retention from the body. And although it tastes sweet, the complex carbohydrates in butternut squash is low-glycemic and will not raise your blood sugar.

Easy + Delicious Cauliflower Crust Pizza with Goat Cheese

about this dish

This is a seriously delicious makeover on your Friday night.

Cauliflower crust pizza is thin and gets nice and crispy! It's not the same as regular pizza, but it's delicious in it's own right.

And with amazing grocery stores like whole foods + trader joes, you can buy cauliflower already “riced” or well chopped, and prepare this crust in just 10 minutes. Or using a good processor you can finely chop the cauliflower in just a couple minutes at home.

Serving Size: 1 pizza (serves 2 people)

Prep time: 20 minutes     Cook Time: 35 minutes       Total time: 55 minutes

Ingredients

2 cups of riced cauliflower.

1 eggplant

2 roma tomatoes or colorful heirlooms

A small bag or head of Arugula

Fresh basil

1 jar pizza sauce

3/4 cups ground almonds (grind in blender)

3 Tablespoons chia seeds

1 teaspoon oregano or Italian seasoning

Goat cheese, or skip the cheese.

Recipe

1. Preheat oven to 400.

2. Mix chia seeds in a bowl with 1/2 cup of water and leave on counter for 20 minutes.

3. Rice the cauliflower if you have a head of cauliflower. (Chop into latee florets and place in food processor until cauliflower is a fine, crumbly, rice-like texture).

4. Measure out around 2 cups and place into a large bowl, add in the ground almonds, oregano, salt, and pepper. Make a hole in the center and add in the Chia goop!

5. Combine the ingredients by hand and, and shape everything together into a ball. It should be loose and sticky, not like a traditional dough.

6. Grease a pan or baking tray with olive oil and put the cauliflower dough ball onto tray. Create a “stop sign” with your hand - so it’s flat and fingers are together. Press dough ball into a flat even layer. Make a ridge around the outside.

7. Spray the top with olive oil cooking spray or lightly dab olive oil onto your hands and coat the top of the crust. Bake for 25 minutes or until golden brown.

8. Peel eggplant + slice into rounds. Sauté in olive oil. (do not salt) Set aside.

9. Once crust is golden, add your favorite tomato base, eggplant + goat cheese and bake an additional 5-10 minutes.

10. Remove + let cool for a few minutes before slicing. Add arugula + basil for garnish. And make a side arugula salad!