Category Archives: weight loss ideas

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.

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

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.

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.

Watermelon Gaspacho

Posted in appetizer, bbq, brunch, cut calories, entertaining, gluten free, keto, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

I love this tangy and refreshing soup in the summer! You can serve it as a light lunch or serve it as an appetizer at your next summer BBQ. This is my version of the recipe I recently found in The NY Times from Chef Brian Streeter at Cakebread Cellers. Here it is!

Serves 8 (or 12 if appetizer portions)

INGREDIENTS

1 lb tomatoes, peeled, seeded and coarsely chopped*

3 cups watermelon, cut in 1 inch cubes

1/2 cucumber, peeled, seeded and coarsely chopped

1/2 large red pepper, coarsely chopped

1/2 bulb fennel, coarsely chopped

1/4 – 1/2 small red onion, coarsely chopped

2 T. Extra virgin Olive Oil

3 T sherry vinegar, or to taste

1/2 teaspoon sea salt

3 T finely diced watermelon (optional for garnish)

PROCESS

  1. To make tomatoes easy to peel, fill a medium pot with water and bring to a boil. Fill a separate bowl with cold water and a few ice cubes to create an ice bath while water boils. Make a small X with a sharp knife in the bottom of the tomatoes just enough to penetrate the skin. Gently place the tomatoes in the boiling water and boil for 1 minute. Remove the tomatoes from the pot and place in the ice bath. You can now easily peel the tomatoes. Next, seed and coarsely chopped them and place in a large bowl. Place all the other fruits and vegetables in the large bowl together.
  2. In a blender, in batches, puree all the ingredients except the last two ingredients (salt and watermelon garnish). add a little bit of ice water (about 1 cup) to achieve a soup-like consistency. Season with salt, taste and add a little more vinegar if necessary. Chill Thoroughly.
  3. Divide the soup among eight cold bowls or 12 small appetizer cups. Garnish each serving with a spoonful f diced watermelon. Drizzle with a little extra olive oil if desired and serve.

3 Step Lentil Soup

Posted in cut calories, dairy-free, gluten free, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

  • ¼ cup olive oil
  • 1 onion, chopped in 1/2 inch dice
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1 T fresh)
  • 2 cups dry lentils (I like red)
  • 8 cups water
  • 1 (14.5 ounce) can crushed tomatoes
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tablespoons apple cider vinegar
  • salt to taste (maybe 1/4 tsp or so)
  • ground black pepper to taste

Directions

  • Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  • Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
  • Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts 

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g 

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1

Spicy Southwestern Salad

Posted in 30 minute meals, low-carb, mexican, salad, SP friendly, Standard Process Friendly, vegetarian, weight loss ideas by

img_8109

spicy southwestern salad with avocado dressing

  • creds: pinch of yum
  • prep time: 15 mins
  • cook time: 20 mins
  • total time: 35 minutes
  • yield: 4 large salads

DESCRIPTION

This easy to prepare Spicy Southwestern Salad recipe has roasted sweet potatoes, black beans, corn, lettuce, and creamy avocado dressing!

INGREDIENTS

FOR THE SALAD

  • 2 sweet potatoes
  • 1 tablespoon oil
  • 1 heaping teaspoon each cumin and chili powder (plus a sprinkle of cayenne if you like it hot)
  • salt and pepper to taste
  • 1 14-ounce can black beans, rinsed and drained
  • 1 14-ounce can sweet corn, rinsed and drained (or use shredded carrots if you prefer)
  • a handful of cherry tomatoes
  • 1/2 avocado (optional)
  • 1/2 a head of romaine lettuce, chopped

FOR THE CILANTRO DRESSING:

  • half an avocado
  • 1/4 cup Greek yogurt (optional)
  • 1/2 cup water
  • 1 cup cilantro leaves and stems
  • 1 small clove of garlic
  • 1/4-1/2 teaspoon salt
  • a squeeze of lime juice

INSTRUCTIONS

  1. Preheat the oven to 400 degrees. Peel the sweet potatoes and chop into bite-sized pieces. Mix the olive oil, cumin, and chili powder together in a small bowl. Brush mixture on sweet potatoes. Roast for 10 minutes. Stir or shake the pan. Turn heat up to 425, and roast for another 10-15 minutes. The sweet potatoes should be just barely roasty-brown on the outside.  cook another minute or two if needed.  Season with salt and pepper.
  2. Meanwhile, pulse all the dressing ingredients in a food processor until mostly smooth.
  3. Toss the beans, corn, lettuce, and sweet potatoes with the dressing. Serve with the other half of the avocado!

img_8108

St Patrick’s Day Faux-Tatoes

Posted in comfort food, holiday favorites, side dish, vegetarian, weight loss ideas by

St. Patrick’s Day Faux-Tatoes

Go green on St. Patrick’s Day with a creative and healthy twist on the classic irish-inspired recipe.

The secret ingredient is green cauliflower! It’s actually a hybrid version of broccoli and cauliflower and is sometimes referred to a broccoflower. It’s flavor is sweet, mild and nutty.

Cauliflower is a member of the cancer-fighting cruciferous family of vegetables. It is anti-inflammatory and antioxidant-rich, and provides your body with vitamin C, Vitamin K, beta-carotene while also boosting healthy digestion and detoxification. Try it on March 17th and you will make it again and again! 
Faux-Tatoes 
Serves 4


Ingredients

1 medium head cauliflower (try it green or traditional white, about 1 ½ pounds)
½ cup butter or ghee
1 clove garlic, minced
Pinch thyme, dried
1 tsp sea salt
fresh ground pepper, to taste

Instructions

  • Break up the cauliflower stems and stalk and place in a steamer basket or a small amount of water in a saucepan. Steam it until tender (approx. 10-15 minutes). Drain.
  • In a food processor or blender, blend the cauliflower, butter, garlic, thyme, sea salt and pepper until smooth.
  • Plate your dish immediately or transfer to a small casserole dish for family style eating.

Enjoy!

Spiced Lentils & Collard Greens

Posted in low-carb, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

img_1843Prep Time: 15 minutes

Cook Time: 30 minutes

Ingredients

1/2 cup black lentils
1 bunch of collared greens
1 yellow onion
1 lemon (including 2 tsp of lemon zest)
2 tsp. Ras El Hanout ( I like the one from William Sonoma)
Salt and pepper to taste

Instructions

1. Cook the lentils:
Heat a large pot of salted water to boiling on high. (discard any pebbles you see in the lentils;   Rinse the lentils and drain thoroughly. Add the lentils to the pot of boiling water and cook, uncovered, 24 to 26 minutes, or until tender. Drain thoroughly and return to the pot. Set aside in a warm place.

4. Prepare the ingredients:
While the lentils cook, wash and dry the fresh produce. Peel and thinly slice the onion.
Remove and throw out the collard green stems and roughly chop the leaves.   Use a zester to get 2 tsps. of lemon zest from the lemon.  Cut the lemon in  quarters and take out the seeds.

img_1839

3. Cook the collard greens:
While the lentils continue to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the onion and ras el hanout; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until softened and fragrant. Add the collard greens; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly wilted. Add ½ cup of water and cook, stirring occasionally, 3 to 4 minutes, or until the collard greens have wilted and the water has cooked off. Transfer to a bowl and season with salt and pepper to taste.

4. Finish the lentils & plate your dish:
To the pot of cooked lentils, add the cooked collard greens, lemon zest and the juice of 2 lemon wedges (just 1/2 of the lemon); stir to combine and season with salt and pepper to taste.

Serve with your favorite fish or chicken dish.