Quick and Easy Healthy Lentil Soup

Lentil soup is one of my favorite soups ever! It is a staple that is good for lunch or dinner. It tastes even better leftover! 

Lentil soup is a clean meal that is so simple to recreate. It is full of vitamins and best of all, cheap to make! The lentils are an excellent source of fiber and plant protein. Toasting the garlic and adding cumin really gives this soup a kick. If you don't like cumin you can omit or substitute with another spice. The beauty of this soup is that you can tweak to your liking!

I cook my soups in a cast iron Dutch oven. I love cast iron cooking and love cooking in my skillet too. 

What you need:

• 4 cloves garlic
• 1 sweet or yellow onion, diced or chopped
• 4 carrots, diced or chopped 
• 4 stalks celery, diced or chopped 
• 3 tbsp extra virgin olive oil (or coconut oil)
• 2 cups lentils (you can use green, split red, or a mix of both!)
• 1 tablespoon cumin
• 2 qt broth (look for sodium free, and water can definitely be substituted just be sure to season accordingly.)
• 1 bay leaf
• 2 whole sprigs fresh thyme
• Salt and pepper to taste
• 2 cups frozen chopped kale

Serves: 6-8, about 200 calories each

Set a large, dry dutch oven over medium heat and drop in the garlic cloves with their peels still on. Let them toast for a few minutes on each side, until the skins are browned and fragrant, and set aside. 

Add the oil to the dutch oven and sauté the carrots, onion, and celery  until browned and tender, about 15-20 minutes.

Peel and smash up the garlic cloves and add to the pot with the lentils and cumin. Cook for a few seconds, until the lentils are nicely coated in oil. Add the broth and/or water into the pot. Tie the bay leaf and whole sprigs of thyme with kitchen string and add to the pit. Simmer until the lentils are tender, about 30-45 minutes. Cook the lentils to your taste and fish out the bay leaf and thyme bundle.

Season with salt and pepper and serve. This soup is delicious on it's own, but I love adding greens. Right before serving, stir in the frozen kale (or other frozen greens of your choice like spinach or Swiss chard) and cook for a minute until hot. Serve it with a big side of toasted hearty whole grain bread or homemade cheesy baguette croutons.

Chocolate Egg-White Oats

Chocolate for breakfast? Hell yes! After an intense workout, it is vital to have a protein packed clean breakfast! I eat oats every day, and these chocolate oats are simple and delicious! 

THE STUFF:

1/2 cup (1 serving) of old fashioned oats

1 cup water

1 TBS chia seeds

1 TBS unsweetened cocoa powder

3 TBS liquid egg whites or 1 egg white

1/4 cup plain nonfat Greek yogurt

1 banana, sliced

4 strawberries, sliced

6-8 raspberries

1 TBS goji berries

THE METHOD:

1. Follow instructions for the oats and choose method: stovetop or microwave. I make 1 serving on the stovetop. Bring water to a boil and once boiling, add oats, egg whites, cocoa powder, and chia seeds. 

2. Reduce to med-low heat and cook for 5 minutes or according to instructions/desired consistency. (For microwave you can throw it all in a bowl and cook on high for a few minutes stirring occasionally, but be careful of overflow.)

3. Top with Greek yogurt, bananas, fresh berries and goji berries.

You can top with any fruits you like! I don't like very sweet meals but you can sprinkle in a bit of natural sugar, like coconut sugar, if you prefer!! Enjoy!

Radicchio

I bought a small head of radicchio the other day because it is something I don't have often, and I wanted to try and incorporate it into my diet. I had NO idea there are so many awesome health benefits to this veggie!!! I made a tofu stir fry with radicchio, onions and brussel sprouts. Check out all of the perks of radicchio below!

1. Radicchio is high in antioxidants, which boosts overall health, wellness, and energy. Dark red radicchio has an antioxidant score of 3,537 per 100 grams! Antioxidant-rich foods support the body’s metabolism.

2. Radicchio neutralizes free radicals in humans, and helps fight cell damage. In other words, it's a cancer fighter. With its high ORAC (Oxygen Radical Absorbance Capacity) score, radicchio fights the cell damage to DNA that may lead to coronary heart disease, diabetes and cancer.

3. Radicchio promotes weight loss by being high in fiber. High fiber foods can make you feel full, and keep you feeling satiated longer.

4. Radicchio is full of minerals like Calcium, Iron, Potassium, Zinc, Copper, and Magnesium. It is also full of vitamins like Vitamin C, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B-6, Folate, Vitamin A, Vitamin E. The human body often absorbs vitamins and minerals more effectively from fresh vegetables than from supplements.

5. Chicories, like radicchio, contain a substance called inulin, which naturally helps to regulate blood sugar levels. Diabetes is linked to heart disease and stroke, so by controlling blood sugar levels with chicory, patients can lower their risk of cardiovascular disease and complications.

6. Health benefits of chicory include its effectiveness at fighting intestinal worms and parasites, aiding in digestion and colon cleansing, and helping to cleanse the blood, liver and circulatory system of harmful toxins. A healthy circulatory system supports overall fitness.

7. Radicchio promotes bile production. Increasing bile salts can improve digestion and reduce cholesterol. Reducing cholesterol directly benefits organ health and vigor.

8 The dark red color of radicchio is also important. The red color in fruits and vegetables denotes phytonutrients such as lycopene, ellagic acid, quercetin and hesperidin. Their phytochemical properties are beneficial in regulating blood pressure levels, lowering bad cholesterol levels, and reducing the risk of certain types of cancer. 

Incorporate this amazing veggie into your diet pronto!

Pan-seared Scallops with Whole Grain Rosemary Lemon-Spinach "Risotto" and Steamed Corn

THE STUFF

(Makes 2 servings)

1 tsp coconut oil

1 lb scallops (about 8 big ones)

1 cup of Trader Joe's whole grain Harvest Blend (you can use any whole grain of your choice)

1 cup water

1 cup baby spinach, finely chopped

1 tsp rosemary, finely chopped

The juice from 1/4 lemon

1 1/2 cups frozen corn

Salt and pepper to taste

THE METHOD:

1. Rinse scallops under cold water and pat dry. Usually they have the tiny muscle attached that connects them to their shell. Be sure to remove this, since it is chewy and not very edible. Sprinkle with salt and pepper to taste on each side and set aside.

2. Put on a pot of water to steam the frozen corn. I put the corn in a metal colander while steaming a bit of water in a pot underneath. While this boils, bring the 1 cup of water to a boil in a second smaller pot.

3. Once the water is boiling in the smaller pot, add whole grain blend (be sure to follow package instructions according to the specific whole grain you decide to use). Bring back to a boil then reduce to a summer and cover. Let cook 10 minutes.

4. While the whole grains cook, add frozen corn to steamer pot and let cook. Melt the coconut oil in a very hot and well-seasoned cast iron pan. Sear the scallops on each side for about 2-3 minutes. You don't want to move them because you want that crust to form nicely.

5. Once the whole grains are done cooking, add chopped spinach, lemon juice, chopped rosemary, and salt and pepper to taste.

6. Plate by putting the whole grain risotto on the plate and top with the cooked scallops. Arrange the steamed corn around each plate evenly.

Enjoy!

Green Smootie

Look at the pretty Christmas colors!! We totally eat with our eyes. Last night I was in the mood for something sweet after dinner (as usual lol), so I wanted to whip up a green smoothie for my last snack of the day, the best snack: Dessert! Recpie is as follows:

THE STUFF:

1 banana

1 cup/8 oz. of coconut water

1 scoop of Amazing Meal Vanilla Chai Infusion vegetarian protein powder

(If you don't have this, substitute with 1-2 cups of greens, like spinach or kale)

1 TBS natural unsalted peanut butter

 TBS chia seeds, plus more for sprinkling

1-2 cups of ice, depending on consistency preferred 

1 TBS goji berries

THE METHOD:

Throw all the goodness in a blender, except goji berries, and blend away. Sprinkle goji berries and extra chia seeds on top.

Enjoy!