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!

Fall Superfood Salad

Dark meets light in this salad. Nutrient rich with a beautiful blend of full, rich and fresh flavors! Mixed Greens + Kale with roasted squash, quinoa, pomegranate seeds + toasted cayenne pumpkin seeds.

Estimated Prep Time, with Squash: 20 minutes.      Estimated cook time, with squash: 40 minutes.

Serving Size: 2 Salads

Depending on squash size, about 3-5 side servings of squash.

ingredients

1 bag mixed greens + kale

Optional extra greens: cilantro + basil to add to salad (add a gourmet vibe) + micro greens on top

1 pomegranate

1 avocado

1/2 cup pumpkin seeds

1 cup cooked quinoa (optional for extra protein/ more filling)

Roasted kabocha or butternut squash

About 2 Tbsp Olive oil + a touch of Red wine, white wine or balsamic vinegar.

Salt + pepper

Cayenne pepper

recipe

1) Follow the recipe to roast the kabocha or butternut squash (below). This is the longest prep piece of this meal, I promise!

2) In a small pan on low heat, toast pumpkin seeds with juice from 1 lime and a few dashes of cayenne pepper.

3) Cut pomegranate and scoop out seeds.

3) Scoop (with a spoon) 1/2 of avocado, and chop avocado. Add into your greens and mash avo into into the greens with a few tablespoons of olive oil. This adds creaminess to the salad!

4) Add quinoa and toss with greens.

4) Add everything else on top - squash, pomegranate seeds, sliced avocado and pumpkin seeds.

recipe to prepare + roast squash

1) Cut the bottom side flat and begin to peel. Use a sharp knife, and cut in semi-circles around the squash, from top, curving around in a C-shape, to bottom. This might take you a little while. Be patient and have fun with this amazing squash. If you’ve never had it, I promise, it’s worth it!

2) Cut in half, and scoop out the seeds in the middle.

3) Place middle side down on the cutting board, and begin to cut across, about 1/2 - 3/4” thickness.

4) Place in a large wide bowl, and season. Use ample amounts of olive oil, around 3 tbsp or until well-coated, 1/2 tsp salt and a few grinds of pepper. Or try the blend below!

5) Roast for 20-25 minutes. Stir after about 10. If you like more crispy roasted veggies, leave in for 30-35 minutes.

nutrition tip  

Squash and orange veggies are rich in beta carotene, which our bodies use to make Vitamin A. Recent studies in the field of epigenetics show that betacarotene and other carotenoids can turn on certain genes to help to prevent the growth of cancerous cells in the body. Epigenetic's is a super fascinating field - check it out!

Beautiful Winter White Salad // Fennel, Beets + Grapefruit

Fennel + mixed greens with beets, grapefruit walnuts + avocado.

A beautiful, delicious salad! Open this in the middle of your day for a recharge of bright energy. Chop slowly + carefully. Fennel tastes best when sliced thin!

Prep time: 10-15 minutes of chopping.

Serving Size: 1

ingredients

1 fennel bulb

1 - 2 cups mixed greens

1/2 large ruby red grapefruit

1/2 avocado

2 small cooked beets

Handful of walnuts

Olive oil + Juice from 1/2 lemon

recipe

1) Slice fennel. This is the most important step in making this salad taste great. Slice in half, and place flat side down.

Start from the top and of the bulb, and create super thin slices! Save half of the fennel you chop for your salad tomorrow.

2) Segment grapefruit. Segment is a way to remove the inner pieces without all the pith (white around the fruit).

3) Toss mixed greens and fennel with 1 tablespoon olive oil.

4) Dice avocado and cooked beets into a bite size pieces

5) Make dressing - shake 1-2 tablespoons of olive oil + juice from half a lemon together in a jar until emulsified (creamy)

6) Layer salad. Greens + fennel —> beets —> avo — nuts —> another small drizzle of olive oil, S &P.

Shaved Brussels Sprout Superfood Salad

Ingredients

For dressing:

• 1 tablespoon finely chopped parsley
• 1 teaspoon Dijon mustard
• 4 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon sherry vinegar or white wine vinegar.

For Salad:

• 1 quart Brussels sprouts, shaved thinly by hand or food processor. Or buy already shaved.
• 1/2 cup toasted walnuts
• 1 cup shaved Pecorino Romano cheese (or Parmigiano-Reggiano) - optional
• 1/2 cup flat-leaf parsley
• Salt and freshly ground black pepper, to taste

Recipe

1. Toast walnuts on a very low heat for 3-5 minutes. watch them while you toast. they burn easily. Then chop walnuts into bite size pieces or smaller. 

2. Make dressing. Add the mustard to a bowl. Then slowly add olive oil while whisking. Then add the lemon juice, vinegar and finely chopped parsley.

3. Toss shaved Brussels sprouts, walnuts crumbles, loose parsley and (optional parmesan cheese) in a salad bowl with the vinaigrette to your taste. 

4. Season with salt + pepper. Add bite-size walnut halves on top to serve.

Nutrition tip:

Simple Fall Kale Salad: Massaged Kale, Apple + Pumpkin Seeds

about this dish.

Prep Time: 10 - 15 minutes  Total Time: 10 - 15 minutes  

Serving Size: two salads

Ingredients:

1 Lemon - juiced

Kale (on stem preferably)

Mixed Baby Greens

Apples (your favorite kind - I like organic Gala apples for this salad)

Pumpkin Seeds

Tempeh or Chickpeas

Olive Oil

Apple Cider Vinegar

Tumeric

recipe

1. Cut kale away from stems. Chop kale really well.

2. Slice apple. Place in a small bowl and toss with about a teaspoon of lemon juice.

3. Make dressing - whisk 2 tablespoons olive oil + 1 teaspoon of lemon juice together. Then add 1/2 teaspoon turmeric + 1 teaspoon apple cider vinegar.

4. Toss kale in dressing. Massage kale for about a minute or two - literally running your fingers over the kale, gently massaging it. This encourages the tough fibers to break down and become easier to chew as well as easier to digest. - you can dress the night before - it will be great tomorrow.

5. Add apples + pumpkin seeds and toss well. Season with salt + pepper. Top with tempeh.

The Bali Life Salad

Purple cabbage, carrot, red pepper, coconut flakes, chickpeas, pumpkin seeds + fresh avocado topped with spicy lemon tahini dressing. mmm..

Have you ever dreamed of going to Bali and doing yoga? Me too. So I went. And I realized they eat kind of like the Californians, because, well, they mostly are Californians.  At least in Ubud, which is the yoga mecca there. 

This is a staple meal you’ll find at most restaurants in Bali, with the added tropical sweetness of shredded coconut and this crazy delicious creamy dressing.

I know it might seem like a lot of ingredients for the dressing, but trust me, this is something you will make over and over again. It's worth it to pick up apple cider vinegar + tahini if you don't already have them. Plus we'll use them for other recipes in the 10 day Bright Living course.

INGREDIENTS FOR SALAD

1/4 of thinly sliced purple cabbage

1/2 red bell pepper, chopped

2 carrots, shredded

1/2 cup or more chickpeas

1/2 avocado

coconut flakes

pumpkin seeds

 

INGREDIENTS FOR DRESSING

2 Tbsp creamy tahini, organic

2 Tbsp apple cider vinegar

2 tsp lemon juice

1 Tbsp maple syrup

2 - 3 Tbsp Water

a few pinches black pepper

pinch salt

pinch of cayenne (optional)

RECIPE

1. Thinly slice cabbage, and then chop it up a bit more so the pieces are bite size or smaller.

2. Dice red pepper + shred carrots.

3. Rinse chickpeas from can well and let dry.

4. Make your dressing. Simply combine ingredients in a small mason jar and shake really well.

5. Toss the above salad ingredients + your dressing. Season with salt + pepper.

6. Dice 1/2 avocado and add.

7. Top with flaked coconut + pumpkin seeds.

Chef tip:

If there is one flavor you're sensitive too - like  sweetness or spice, just skip it, or use less and add to taste. Tahini + lemon are the base, everything else can be adjusted.

Nutrition tip: 

Tahini is made of ground sesame seeds which are rich in Vitamin E. Hello beautiful, silky skin and hair and all things you want to have that nice glow about them :)

Plus with the super healthy fats of avocado + coconut, you'll keep your energy stable and you'll be glowing all day.

Smoke Salmon [Delicious + Power Packed] Fresh Rolls

This snack is on my-go to meal and snack rotation almost every week because it's fresh, easy and feels like I'm winning at life when I make it. And it's a cornerstone recipe of any detox week.

This pairing of avocado and smoked salmon is a classic. This snack is full of omega 3s and healthy fats, which are so unbelievably key to a healthy diet and happy person. 

It's also a great snack because all of the ingredients are easy to keep on hand / easy to find at the store. You can keep your smoked salmon in the fridge for many weeks and rice paper rolls in the pantry, and the other ingredients are easily found at any corner store.  

 

ONE TIP FOR MAKING THIS RECIPE:

Practice rolling. Rolling gets easier and your food gets more beautiful with practice!

Serves: 2 people. 5 rolls    Time to Prepare: 15 minutes

INGREDIENTS:

6 rice paper wrappers

1 avocado

1 medium carrot, julienne

1/2 cucumber, julienne

2 lettuce leaves (optional) - softer lettuce works best

1 4oz pack wild smoked salmon or 1 4oz pack organic tofu. (seasoned teriyaki flavor works well here!)

1 bunch fresh cilantro

INGREDIENTS FOR SIMPLE DIPPING SAUCE:

Soy Sauce, Fresh Ginger, Fresh Cilantro, Rice Wine Vinegar

DIRECTIONS:

1) Sliced all cucumbers and carrots into julienne slices or as thin as you can make them. (1/4" x 1/4" thick.)

2) Slice avocado super thin too. To do this, cut the avo. Remove pit. And scoop the avocado out of the shell with a spoon. Then turn face down and slice.

3) Chop cilantro, loosely and separate lettuce leaves. Make sure all of your ingredients are ready to go. As in photo. It doesn't have to be all Martha Stewart style, but it's easier when it's all set.

4) Take a rice paper wrapper and completely submerge it in a bowl of warm water for 10-15 seconds. Place the wrapper on a plate or cutting board. It will continue to soften as your assembling your roll.

5) Add fillings - just a couple slices of each, in this order: avocado - on the bottom, for beauty! smoked salmon, cucumbers, carrots, lettuce, cilantro. Fold the bottom half of the wrapper up over the filling, just like you would a burrito. Then fold in the sides and roll. 

SIMPLE DIPPING SAUCE:

Low sodium soy sauce with fresh ginger slices + loosely chopped cilantro. And If you have it, a splash of rice vinegar!