So the biggest thing that gets me when I am trying to eat healthy, is having that crunchy and salty experience of a potato chip. I must have the crunch! I am slave to the crunch. The great thing is there is so many other alternative out there, that is so much more healthy for you and delicious.
Kale chips and Zucchini chips are a very good option and I got you covered, click the links to try these yummy crunchy alternatives, Spicy Garlic Kale Chips and Zucchini Chips recipe. But if that doesn’t take care of your crunch, my Roasted Red Curry Chickpeas are loaded with fiber, plant-based protein and a bit of a nice crunchy bit. They are super easy to prepare and make a wonderful on the go snack.
For the Red Curry Roasted Chickpeas
1 can of organic chickpeas
1 tbsp of olive oil
1/2 tbsp of red curry powder, more or less based on your preference
1 tbsp of no salt garlic herbal seasonings
sea salt and cayenne pepper to taste
Preheat oven to 450 degrees F (230 degrees C).
Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season with red curry powder, no garlic seasoning and sea salt and cayenne pepper, to taste. Spread on a baking sheet with parchment paper and bake for 30 to 40 minutes, until browned and crunchy.
It is sniffle season and we all are looking for ways to keep the yuckies away. I love to use food to help my family stay healthy and to get us back on our feet when the household is being raided by a stubborn cold. My go to is a good clean, healing soup. I have a few on my blog that you can try during the allergy and cold season. They taste delicious and just might do the trick to get you and your family back on your feet. The only soup that is purely medicinal is my For Cold Season ~RED soup . A few other tips during the cold season you may want to try:
Drink plenty of clean fluids, like water, herbal teas and veggie broths.
Get plenty of rest, when your body needs it.
Get a little sunshine, Vitamin D does a body good. Light walks helps get circulation moving and helps removes mucus from the body.
Do a little gentle yoga and deep breathing.
Eat salads everyday.
An apple will keep the doctor away and few oranges. Fuel up with these fruits, because they are loading with vitamin C and fiber.
I have several soup recipes on the blog, so please click on the links below and try them out. Here’s to a speed recovery, so you can Set the Table with Love.
In a large pot over medium heat put 1/2 Tbsp coconut oil in the pot. Add the onions. Cook for a few minutes and then add garlic and stir.
Season with 1/4 tsp each salt and pepper and stir. Add sweet potatoes, add all the spices.
Cook for 5 minutes, stirring frequently. To help pull out the oils from the spices.
Add 1/4 tsp more salt and pepper and the coconut milk and 1/2 cup low sodium vegetable broth. Then cover.
Bring to a simmer and then reduce heat to low. Simmer for 25 minutes more.
At the end of 25 minutes, taste and adjust seasonings as needed. Then puree using a blender. Transfer back to the pot, and allow to simmer for 3 minutes to thicken on low heat. Serve in a bowl with cilantro and spicy sautéed chickpeas. Enjoy! Will keep in the fridge for 3-4 days and the freezer for a month.
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Today on my Facebook Live post I talked about something I love sharing with my clients. Most of them have super busy schedules, but want to incorporate a healthier lifestyle and perhaps lose a few pounds, but do not need all the fuss. I like to call this my S3 plan, Smoothies, Salads and Soups, we also do a +1 for those who like to incorporate fresh green juices.
The plan is pretty simple and just takes a little creativity and prep work on your part, but I am going to get you started. So what’s the plan? Here’s the deal on S3. It’s smoothies in the morning, that consist of fruits such as, cherries, blueberries, blackberries, raspberries, apples, peaches,oranges, papaya, melons,guava and kiwi. These fruits can be added to your smoothie. I like using unsweetened non dairy milk as my liquid. Remember S3 is a gentle cleansing plan, so dairy is not included. I do suggest if you must have dairy, use yogurt. You can also add to your smoothie, nuts such as almonds, cashews, walnuts, and pistachios. This will add more protein to your smoothies. I also like to add a vegan protein mix, that’s low in sugar and carbohydrates. Get creativity! Try out new fruit and nut combinations, it’s easy, just throw it all in your blender and go for it.
For the salad: When we think of salads we think, lettuce, tomatoes and cold vegetables with yucky carrots stripes that are dry and just unappealing. You can make a salad without lettuces, but if you do use greens, make sure they are leafy greens, like kale, swiss chard, butter and bib lettuces, romaine lettuce, add different type of spinaches. But a salad can be sautéed vegetables, with some chickpeas added, some fresh herbs and dried cranberries or golden raisins. In the S3 plan, I make all kinds of vegetable salads, french lentil salads and green salads as well. The point here is to use as many vegetables you enjoy, cooked or raw and make your own vinaigrettes or buy a really good healthy one. That’s the key here, use vinaigrettes on your salads, instead of heavy creamy dressings.
SIMPLE VINAGRETTE RECIPE:
You can be so creative with vinaigrettes, add chopped strawberries, finely chopped blueberries and blackberries, if you like and there you have a fruit vinaigrettes.
1 small shallot, minced (about 2 tablespoons)
1 small clove garlic, minced (about 1/2 teaspoon)
2 teaspoons organic honey
3 tablespoons white wine vinegar or apple cider vinegar or balsamic vinegar
1 tablespoon water
3/4 cup extra-virgin olive oil
sea salt and freshly ground black pepper
Combine shallot, garlic, honey, vinegar, and water in a large bowl and whisk to combine. Whisking constantly, slowly drizzle in olive oil. Alternatively, place all ingredients in a tightly sealing jar, seal, and shake vigorously until emulsified. Season to taste with salt and pepper. Vinaigrette will keep in the refrigerator for up to 2 weeks.
Now for the soups, here you have a world of possibilities just as with the smoothies and the salads. The catch here is to only make broth based soups, lots of broth, this will add in elimination. Today I made a french lentil and porcini mushroom soup, it was brothy and earthy and just plan delicious. All of the carrots, onions, garlic and celery helped give me a good fiber based. When you are making your soups you want to pack them out with lots of herbs, dry and fresh, seasonings, such as turmeric, cayenne pepper, garlic, cumin, coriander, ginger,smoked paprika, chipotle and red chili peppers. All of these are anti inflammatory spices.
Here on S3 you can eat all the Smoothies, Salads and Soups you want. When you need to snack, make sure to have nuts, seeds, and vegetable and fruit handy. I would suggest the ones I listed above under what fruits are good for a S3 smoothie. You can do this plan for 3 days, 3 weeks or even 3 months. Your basically eating a vegetarian diet. I like to add eggs to make soup, a poached or boil egg gives me that extra protein I may need. You can also add eggs to your salad. If you need to eat something more than vegetarian, I would suggest fish, such as trout, salmon or mackerel. Here’s the deal, keep it simple and it will not be complicated.
How are we feeling about S3? It’s super simple and easy, it can be done.
Let’s talk about what you want to avoid during S3: Whatever time period you have decided to do this plan you want to cut back or all together avoid, processed sugar, alcohol, caffeine, red meats, high fat foods, such as chips, pastries, etc. You want to consume plenty of water, that includes, green tea, coconut water, that is just pure coconut water and you can juice your
BELOW THIS RECIPE IS MORE S3 RECIPES YOU CAN TRY.
French Lentil and Porcini Mushroom Soup
1/4 ounce dried porcini mushrooms
1 cups boiling water to re-hydrate them (save liquid for soup)
3 tbs good cooking extra virgin olive oil
2 small carrots, chopped
2 small celery stalks, cleansed and chopped
1 small onion, peeled and roughly chopped onion
1 cups French lentils or any lentils you prefer
4 cups good low sodium vegetable stock
fresh thyme, about 1 tbs, minced
sea salt and ground cracked pepper to taste
Re-hydrate the mushrooms in boiling water, cover with plastic wrap and let sit 30 minutes.
In a heavy bottom soup pot over medium heat and olive oil, then add our vegetables, MAKE SURE TO CUT THE VEGETABLES THE SAME SIZE and season with salt and pepper and add a sprig of thyme.
Cook stirring often for 15 minutes or until vegetables start to caramelizE, YOU WANT JUST COLOR, NOT BURNT VEGETABLES, :)!
Add lentils, vegetable stock, mushroom liquid, broth then bring to boil, then turn down to simmer.
Cook until lentils are just tender.
Serve immediately, I like to drizzle a few drops of extra virgin olive over the soup.
A FEW RECIPES YOU CAN TRY. ENJOY AND REMEMBER TO SET THE TABLE WITH LOVE
This recipe is so delicious and full of exotic flavors, well at least I think so. LOL.
This salad will fill you up and give you tons of plant based vegan protein. You do not have to be a vegan to enjoy this salad. It’s important to incorporate more plant based foods in our diets, because it will help you look and feel better and it will give you tons of energy. I maybe help drop a few unwanted pounds. Who doesn’t want more energy and a few pounds out the way? Me, me, me!!
I got something for you, in this simple to make salad. I hope you enjoy the flavors and how you feel later. Harissa maybe a new ingredient you are trying, so let me break it down for you.
Harissa is a North African hot chili pepper paste, the main ingredients of which are roasted red peppers, Baklouti pepper, serrano peppers and other hot chili peppers and spices and herbs such as garlic paste, coriander seed, saffron, rose or caraway as well as some vegetable or olive oil for preservation.
This Harissa I used in this recipe is a powder form that I got form my local William Sonoma.
1 can organic chickpeas, rinsed and drained
Preheat oven to 450 degrees F (230 degrees C).
Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, harissa seasoning or cayenne pepper. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Set aside to cool.
For the Lentils
1 cup dry lentils
3 cups of vegetable broth
salt and pepper to taste
Cook on a stovetop, using 3 cups of vegetable broth to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes. Drain and set aside.
1 small acorn squash, chopped in to 1 inch slices
1 1/2 tbsp olive oil
1 small red bell pepper, cut in slices, save a couple of slices to chop up to top the salad
1/4 cup poblano peppers, chopped
1 cup red cabbages, sliced thinly
1/4 cup red onions, diced
6-8 mint leaves, small to medium
1 cup micro greens, or baby arugula
1/2 cup pumpkin seeds
After the legumes are cooked and cooled, turn the stove on medium high heat, place a large saucepan on the stove. Add your oil allow to heat up, then add the acorn squash, red bell peppers and poblano peppers to the pan. Season with salt and black pepper. Cook for 4-5 minutes or until the squash is golden brown, but not mushy. Remove from the heat and set aside.
In a salad bowl add the roasted chickpeas and lentils, gently toast together. Add the cooked vegetables and the raw cabbages, mint, red onions and the chopped raw red bell pepper. Top with micro greens and pumpkins. Squeeze some lemon juice and drizzle olive oil over top the salad with a pinch of sea salt and gently toss, incorporating all the ingredients.
Enjoy. This makes a large salad for 4-6 or a great meal for lunch and dinner for 2.
A spring cleanse is an important regimen, no matter how healthy you are. Our bodies need a good cleansing from the previous diet of the winter. In the winter months we tend to get less exercise and we eat heavier, fattier and more comfort foods. Our metabolism slows down as much as 10%, so we have to get it back up and running. A detox can get that metabolism back up and ready to go for the warmer months ahead.
Today I will share a video and a few recipes on how I like to do my Spring detox. I would advice, before starting and new nutritional or exercise regimen to speak to your health care professional first.
One of my favorite ways to detox, is to drink vegetable broth in the morning. Here’s simple and nutritional vegetable broth you can try at home. I also like to juice during my detox, carrot juice is my favorite and provides results, quickly.
Heat oil in a large stockpot over medium-high heat. Add remaining ingredients and cook, stirring occasionally, until vegetables begin to soften, 5-7 minutes. Add 4 quarts cold water. Add spices. Bring to a boil; reduce heat and simmer until stock is reduced by half, 1-1 1/2 hours.
Strain stock through a fine-mesh sieve into a large bowl; discard solids.
I drink this stock each morning. I drink it like a tea. You can also add lentils, an egg or other legumes to boost the protein.
Simple. Juice 5 carrots and enjoy. To boost the juice, to help with your immune system add1/2 tsp of turmeric at the bottom of the glass, then juice the carrots.
Who says, you can not eat sweet potato soup in the heat of summer? This soup is spicy but very cooling because of the base of coconut milk. It is also has a nice sweet, smoky and just plan delish. The saffron gives it a touch of elegance. Some things are just worth the price and saffron is one of those.
1 tbsp olive oil
1 large sweet potato, peeled and diced, put 1/2 cup to the side for garnish
1/2 cup red bell pepper, diced
1/4 cup red onions, diced
2 garlic clove, crushed
pinch saffron threads
1 tsp smoked chili
1 cup of coconut milk
1/2 cup organic vegetable broth
1 1/2 tbsp organic honey
1 tsp smoked paprika
1/4 tsp fennel seeds
1/4 tsp cardamom
1/4 tsp cinnamon
Salt and Pepper to taste.
A few saffron threads for garnish. If it suits your fancy. 🙂
In a large pot add enough water to cover the diced sweet potatoes. Cook on a medium high heat, until tender. Remember to put 1/2 cup of the diced sweet potatoes to the side to sauté for your garnish.
Heat the oil in a large saucepan over medium heat; cook the 1/2 cup sweet potatoes, red onions and red bell peppers, stirring, until soft. Add the garlic and the saffron; cook, stirring. Add 1/2 smoked paprika, fennel seeds and a pinch of salt. Stir and cook for a minute to incorporate the spices. Set the garnish mixture to the side.
Take the boiled sweet potatoes and drain them in a strainer. Add the sweet potatoes to a blender, Vitamix or Ninja. Add the remaining ingredients, milk, honey, vegetable broth and spices. Blend until smooth. Add the soup to a pot and warm up, if needed. Add the soup to serving bowls; top with the sweet potato garnish and Enjoy!