3 Step Lentil Soup

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 vinegar
  • salt to taste
  • 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

Skinny Lasagna

DFTSI - Skinny Lasagna_9601

Thin sliced zucchini instead of lasagna noodles turns this into a delicious yet hearty low carb meal.  You won’t even miss the pasta!

Skinny Lasagna

Cook Time: under 60 minutes        /            Serves: 4

INGREDIENTS:

  • 1 lb. 85% lean ground beef
  • kosher salt and black pepper, to taste
  • 1 – 24 oz jar tomato basil pasta sauce ( I like Bertolli)
  • 2 tbsp chopped fresh basil (plus a few leaves for garnish (optional)
  • 5 shakes of italien  herbs (about 1/2 tsp.)
  • 1 large or two medium zucchini (sliced 1/8″ thick using a mandolin)
  • 1 cup part-skim ricotta
  • 1/4 cup Parmigiano Reggiano
  • 1-2 cups shredded part-skim mozzarella cheese

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Coco-Banana Bon Bons

I love chocolate covered bananas when I go to the local fair or Disneyland.  Here's my version of this sweet and salty treat.

I love chocolate covered bananas when I go to the local fair or Disneyland. Here’s my version of this sweet and salty treat.

Coco-Banana Bon Bons

Ingredients:
12 oz. semisweet chocolate chips
2/3 cup toasted and chopped almonds, walnuts, pistachios or pecans
2 bananas
Directions: Continue reading