Thai Coconut Curry Lentil Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, Weeknight Meal, weight loss ideas by
I love this simple recipe from the Modern Proper. It’s the perfect dairy free, easy peasy nutritious soup that’s perfect for your Meatless Monday dinner. It whips up in a flash and is packed with flavor. I think you will love it too!
  • Serves: 4-8
  • Prep Time:  15 min
  • Cook Time:  30 min
Coconut Curry Lentil Soup
Dairy Free Meatless Monday Soup packed with flavor

Ingredients

  • 1.5 cups dried green lentils
  • 2 (13.5 oz) cans coconut milk (I use lite)
  • 6 cups low sodium chicken stock or vegetable broth (for vegan)
  • 2 cups sweet potatoes, about 2 small potatoes, peeled and 1 1/2″ cubed
  • 4 cups packed kale, stems removed and torn into 2″ pieces
  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp salt (or as per your taste)
  • 1 tbsp fresh ginger, grated
  • 3 tbsp yellow curry powder
  • 1 cinnamon stick, or 1/2 tsp ground cinnamon

Method

  1. In a 5 quart soup pot, heat olive oil over medium heat. Add onions and sauté until translucent (about 5 minutes). 
  2. Add all other ingredients except for kale and bring to a boil before reducing to a simmer. 
  3. Allow the soup to simmer covered for 20 minutes.
  4. Add in kale and simmer uncovered for another 5-10 minutes. Serve with warm bread and enjoy! 

If using a slow-cooker, add all ingredients (except kale) and cook on low for 4 hours. Add kale for the last 30 minutes of cook time.

Nutrition Info

  • Calories 506 (if serving 4)
  • Protein 17 g
  • Carbohydrates 48 g
  • Total Fat 28 g
  • Dietary Fiber 13 g
  • Cholesterol l0 mg
  • sodium 327 mg
  • Total Sugars 15 g

Lentil soup is packed with nutrition, and this one in particular packs a nutritional punch. Vegan and vegetable-loaded, it’s a healthy, hearty power house. Here’s why lentils are so good for you:

  • Eating lentils may help to lower cholesterol, and having low cholesterol is associated with a lower risk for heart disease.
  • High in insoluble fiber, lentils take a long time to digest. This means that they can help to stabilize your blood sugar, and just generally are good for your digestive health.
  • Lentils are an excellent vegan source of protein! 26% of the calories in lentils come from protein. For this reason, lentils make a great vegan or “meatless Monday” option.
  • They’re also a great source of iron.

Quinoa with Feta and Edamame

Posted in salad, side dish, vegetarian by

I love this quick and easy salad, especially in the summer. It is a colorful, refreshing and healthy addition to a picnic or barBQ. It makes a great side dish or even a light meal on Meatless Mondays.

YIELD: Serves 5

Ingredients:

1 cup uncooked Quinoa
2 cups Chicken Broth (or vegetable or beef if you prefer)
½ cup chopped Red Bell Pepper
½ cup chopped Red Onion
½ cup Corn (fresh, frozen or canned – be sure to drain it first)
½ cup shelled Edamame
½ cup chopped Cilantro
¾ cup crumbled Feta Cheese
1/3 cup Italian Dressing (preferably homemade but bottled will do)
¼ teaspoon Salt (or salt to taste)

Directions:

Rinse the quinoa in a wire mesh strainer. Add the broth to a medium size pan. Heat the pan on medium heat. Add the quinoa, stir and bring to a boil. 

Cover the pan and decrease the heat to low and simmer. Let cook about 15 minutes or until the quinoa absorbs the liquid. Then remove from the heat and let cool while preparing the remaining ingredients. Chop the red bell pepper, red onions, and cilantro.

In a medium size bowl, add the red bell pepper, red onions, corn, and quinoa. Then add the Italian salad dressing and stir. Add the edamame and cilantro, and stir.

Next, stir in the feta cheese and add the salt (or salt to taste). Serve chilled or at room temperature. Enjoy!

Chicken with Wine and Mustard Sauce

Posted in chicken, main meal, Weeknight Meal by

Prep Time: 10 minutes Cook Time: 55 minutes Total Time: 1 hour 5 minutes 

Servings: 4 -6 (Adapted from chef Julia Frey’s classic recipe)

Instructions

  • 1 tbsp olive oil
  • 2 lbs chicken thighs ((bone in or boneless skinless)
  • salt and pepper
  • 2 shallots sliced
  • 2 garlic cloves, minced
  • 3-4 thyme sprigs
  • 3 tbsp dijon mustard
  • 1/2 cup/125ml white wine
  • 1 cup/250ml chicken stock
  • 1/2 cup/125ml 1/2 and 1/2 (Optional)

Instructions

  • Preheat the oven to 350F/180C
  • In a large frying pan heat one tablespoon of olive oil and brown chicken parts seasoned with salt and pepper on each side until golden but not cooked all the way through. Remove to a baking/roasting dish and set aside.
  • To the same pan add shallots, garlic and thyme leaves and cook over low heat for 5 minutes without getting any color on them.
  • Put in the oven uncovered and cook for approximately 45 minutes for bone in thighs or until almost done. (Reduce the time to approximately 25-30 minutes if using boneless skinless chicken).
  • Add wine, dijon mustard and chicken stock, stir to combine and bring to a boil, then pour over the chicken to the baking/roasting dish, spoon the sauce all over chicken pieces.
  • Take out of the oven add 1/2 and 1/2 to the sauce. This is an optional step if you prefer a richer, creamier sauce. I prefer to forgo the cream and the extra calories but I like to splurge if we are having guests. Once again baste the chicken in the sauce, put back in the oven and cook for 5-10 minutes longer.
  • Serve with rice, potatoes or roasted vegetables.

Notes

The sauce is not thick as classic French sauces never are. However, if you like your sauces thicker, add 1 tbsp of flour in step 3 right before you add wine, mustard and chicken stock.

Nutrition

Calories: 586kcal | Carbohydrates: 7g | Protein: 40g | Fat: 52g | Saturated Fat: 16g | Cholesterol: 258mg | Sodium: 405mg | Potassium: 640mg | Sugar: 2g | Vitamin A: 530IU | Vitamin C: 2.6mg | Calcium: 59mg | Iron: 2.2mg

Ina’s Creamy Chicken Thighs with Lemon Leaks and Thyme

Posted in AP's Favorites, chicken, comfort food, entertaining, main meal, Weeknight Meal by
The leeks are the secret ingredient!
  • PREP 15 minutes
  • COOK 1 hour and 10 minutes
  • TOTAL 1 hour and 20 minutes
  • SERVES 3

Ingredients

2 pounds bone-in, skin-on chicken thighs (3-4 thighs)

Extra-virgin olive oil

Kosher salt and freshly ground black pepper

2 tablespoons (¼ stick) unsalted butter

1½ cups chopped yellow onion (1 large)

1½ cups chopped leeks, white and light green parts (2 leeks) rinsed well to remove any dirt

2 teaspoons minced garlic (2-3 cloves)

½ cup good chicken stock, preferably homemade

½ cup dry white wine, such as Pinot Grigio

½ cup crème fraîche

2 tablespoons freshly squeezed lemon juice

½ small lemon, sliced in thin half-rounds

8 to 10 sprigs fresh thyme

Cooked basmati rice or quinoa for serving

Directions

1. Preheat the oven to 400°F.

2. Place the chicken on a sheet pan, skin side up, and dry with paper towels. Rub with olive oil and season generously with salt and pepper. Roast until cooked through and the skin is golden brown, 30 to 40 minutes. Set aside.

3. Meanwhile, heat the butter and 2 tablespoons of olive oil in a large (12-inch) ovenproof skillet (Ie enameled cast iron) over medium heat. Add the onion and leeks and sauté until tender, 5 to 7 minutes. Add the garlic and cook for about 2 minutes. Add the chicken stock and wine and simmer for about 5 minutes. Whisk in the crème fraîche, lemon juice, 2 teaspoons salt and ½ teaspoon pepper and taste for seasoning.

4. Nestle the chicken thighs into the sauce in the sauté pan. Tuck the lemon slices among the thighs and strew the thyme sprigs on top. Place the pan in the oven and roast uncovered for 15 minutes. Serve hot with the sauce over rice or couscous.

Asian Simple Salad and Dressing

Posted in 30 minute meals, asian, dressing, salad, vegan, vegetarian by

I was on the hunt for an easy and tasty Asian Salad Recipe and stumbled upon this one from Fit Foodie Finds. This is one of my new favorites! Take a peak below or go to link https://fitfoodiefinds.com/asian-salad-dressing/

Prep: 20 minutesCook: 0 minutesTotal: 20 minutes

SERVINGS 4

Asian Salad Dressing

This Asian Salad Dressing is made with garlic, apple cider vinegar, maple syrup, and a little soy sauce. It’s the perfect healthy salad dressing to top on your favorite kale salad or use as a chicken marinade!

Prep: 5 minutesCook: 10 minutesTotal: 15 minutes

FAT 15 CARBS 3 PROTEIN 0

YIELD 4

Dressing Ingredients

  • 1/4 cup olive oil
  • 1 teaspoon sesame oil
  • 2 cloves garlic, roughly minced
  • pinch of salt
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon soy sauce
  • 2 teaspoons maple syrup
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon dijon mustard

Asian Kale Salad Ingredients

  • 4 cups shredded kale, packed
  • 1 teaspoon olive oil
  • 2 cups shredded purple cabbage
  • 2 large carrots, peeled and grated
  • 1 large red pepper, minced
  • 1/4 cup cilantro, minced
  • 1/2 cup onion, minced (any kind)
  • 2 tablespoons sesame seeds


    INSTRUCTIONS
  • Start off by making your Asian Salad Dressing.  
  • Prepare Asian salad by placing kale into a large mixing bowl. Drizzle with 1 teaspoon of olive oil.
  • Massage the olive oil into the kale with your hands for 2-3 minutes or until kale is soft and broken down.
  • Add the rest of the kale salad ingredients to the bowl and mix.
  • Pour entire dressing on the salad and toss until all ingredients are combined.

TIPS & NOTES

Nutrition includes Asian Salad dressing.

NUTRITION FACTS

  • Serving Size: 1/4 Calories: 249 Sugar: 6 Fat: 19 Carbohydrates: 18 Fiber: 4 Protein: 4

Sautéed Beet Greens

Posted in cut calories, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Sautéed Beet Greens

This is such a delicious healthy recipe to make the most of your beet greens! These sautéed beet greens are a flavorful and tasty side dish that comes together quickly with just a handful of ingredients.

 Prep Time 5 minutes

 Cook Time 10 minutes

 Total Time 15 minutes

 Servings 2 servings

 Calories 91kcal

Ingredients

  • 1 Tablespoon olive oil
  • 1 bunch greens from 3-4 beets washed well and chopped into small pieces, stems and leaves separated
  • ½ yellow onion chopped
  • 2 cloves garlic finely minced
  • ¼ cup chicken broth (or vegetable broth if you prefer to make it vegan)
  • ½ Tablespoon apple cider vinegar
  • Salt to taste

Instructions

  • Heat oil in 10-in skillet over medium heat. Add beet stems and onion and sauté until stems and onion have softened, about 5 minutes. Stir in garlic and cook for an additional 30 seconds to a minute or until fragrant.
  • Stir in beet green leaves and chicken broth and cook for 2-3 minutes, or until beet greens have softened. Stir in apple cider vinegar and salt to taste.

Date Coconut Mixed Seed Bites

Posted in AP's Favorites, dessert, Snacks, SP friendly, Standard Process Friendly, sweet treat, vegan by

Treat yourself to these crowd-pleasing guilt free goodies when you are craving something sweet. Clean eating doesn’t mean you have to skip dessert.

Raw Date, Coconut, & Mixed Seed Fiber Power Bites | Makes 12-13 Bites – Serving size 2 Bites

Ingredients

  • 1 Cup pitted dates
  • ½ Cup of Tahini Paste
  • ½ Tablespoon chia seeds
  • ½ Tablespoon pumpkin seeds
  • ½ Tablespoon sunflower seeds
  • Unsweetened, dried shredded coconut (to cover outside of bites)

Directions

  1. Place dates and tahini into the bowl of food processor. Pulse ingredients gently until a paste-like batter is formed (this may take 1-5 minutes).
  2. Add chia seeds, pumpkin seeds, and sunflower seeds. Gently pulse mixture to incorporate, but do not blend completely (pieces of the seeds should still be visible and will provide texture to the finished product).
  3. Remove mixture from mixing bowl, and using your hand, gently shape mixture into 1 oz. size balls.
  4. Place coconut on a plate or flat surface, and gently roll the ball in coconut to cover exterior.

Package in an airtight container.

Enjoy!

Here’s to a healthier you,

Weeknight Baked Lemon Dill Salmon

Posted in 30 minute meals, cut calories, fish, gluten free, low-carb, main meal, SP friendly, Standard Process Friendly, Uncategorized, vegetarian, Weeknight Meal, weight loss ideas by

Baked Lemon Dill Salmon

PREP TIME. 10 mins

COOK TIME. 15 mins

TOTAL TIME. 25 mins

SERVINGS. 4 servings

Skin-on salmon is helpful as the skin helps hold the fish together after baking but skinless salmon works fine too.

Ingredients

  • 4 (6-ounce) salmon fillets or steaks, preferably skin-on
  • Kosher salt
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup unsalted butter, room temperature
  • 2 teaspoons chopped fresh dill
  • 1 thinly sliced lemon, for garnish

Method

  1. Prep the salmon: Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature. Preheat the oven to 400 degrees.
  2. Make the dill butter: Mix the fresh dill with the butter in a small bowl.
  3. Bake the salmon: Spread 1-2 T olive oil on the fish to coat it. Place the salmon skin side down in a roasting pan. Bake for 12-15 minutes undisturbed (depending on how thick your salmon pieces are). Remove the salmon with a spatula. The salmon should be just cooked through when done.
  4. Serve: To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the oven and place on the lemon slices with a spatula. Top each piece of salmon with about a tablespoon of the dill butter and serve at once.

NUTRITION FACTS (PER SERVING)

560 CALORIES 40g FAT 16g CARBS 40g PROTEIN

Cranberry Cherry Smoothie

Posted in brunch, cut calories, dairy-free, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Here’s a cleanse-friendly shake. Yum!

Ingredients

2-4 scoops SP Complete Vanilla or SP Complete Dairy Free
1 scoop whole food fiber (optional)
1 cup frozen cherries or berries
1/4 cup frozen cranberries*
1/4 inch ginger root (peeled)
1 cup unsweetened coconut milk

Blend all ingredients until smooth. Yum!

Tip: fresh cranberries are only available in my area during the holidays (Thanksgiving and Christmas) but they freeze really well. I stash a bag in my freezer when they come out and they are a perfect addition to this shake.

Asian Slaw with Cilantro Lime Ginger Dressing

Posted in asian, cut calories, gluten free, low-carb, salad, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

My husband and I recently embarked on a “clean eating” journey. We vowed to eat more veggies and less processed foods. Clean eating doesn’t mean you have to sacrifice good taste. Here is a savory salad that we found in the Standard Process Purification Cookbook. The combination of granny smith apples and citrusy lime cilantro dressing are the secret to this tasty asian slaw. Leftovers store well in the fridge too!

Ingredients

4 cups (8 oz.) thinly sliced savoy cabbage

2 cups (6 oz.) thinly sliced red cabbage

2 medium carrots (4 oz.), peeled and cut into very thin matchsticks

1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks

½ tsp sea salt

2 T. plus 1 tsp. lime juice

2 T. apple cider vinegar

1 ½ tsp. stevia powder

2 T. Olive oil

1 large red onion, thinly sliced (2 cups)

1 pinch salt, optional

1 T. plus 2 tsp. minced fresh ginger

1/2 cup roughly chopped cilantro leaves

1/4 cup chopped roasted peanuts, optional (not during cleanse)

Preparation

1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with salt. Whisk together apple cider vinegar, lime juice, 2 Tablespoons. water in small bowl.

2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add vinegar mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.

3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.