This was my lunch today and trust me, it was delicious. Actually, it was more like dinner masquerading as lunch. I have a weekend yoga workshop with Matthew Sanford that starts tonight, so I thought I’d reverse things and eat my big meal this afternoon. I just ate these tacos while watching Nadal make his way into the finals of the French Open.

I think I’m evolving into a vegetarian. While I haven’t made it a definitive, 100% choice yet, I’m moving in that direction. I’ve never been much of a meat eater, so this all-veggie drift is natural for me. I don’t find it difficult to make up vegetarian versions of typical mainstream meals. In fact, it’s fun and entertaining. Plus, my Grant Farms CSA deliveries start soon, so farm-fresh, organic veggies will be abundant. Might as well start experimenting now.

farm-fresh gluten-free roasted veggie tacos
what you need for the tacos
1 medium/large sweet potato, peeled and chopped into small squares
1 cup broccoli, chopped into bite sized florets
1 medium zucchini, chopped
1 can (15 oz) pinto beans, rinsed (I like Eden Organics because the cans are BPA-free)
olive oil
veggie broth *
sea salt
red pepper flakes
shredded cheese
taco shells

* I keep some homemade veggie broth or a container of Imagine vegetable broth in the fridge for oil-free sautéing and for adding moisture to mixtures like this.

what you need for the pico de gallo
1 avocado, chopped
1 tomato, chopped with juice
1 jalapeno pepper, seeded and minced
3 green onions (scallions), thinly sliced well into the green section
2 – 4 tablespoons cilantro, finely chopped
1 – 2 cloves garlic, minced
1 green lettuce leaf, finely chopped
juice of 1/2 lime
sea salt to taste

what you do
Place all the ingredients for the pico de gallo into a medium bowl. Mix well and let sit while making the tacos.

Heat oven to 400 degrees. Place chopped sweet potato in a medium sized bowl. Drizzle with a small amount of olive oil (maybe 1 tablespoon at the most). Mix it up with your hands so the potato pieces are covered. Place on a lightly oiled cookie sheet, sprinkle with sea salt and place on middle shelf of the oven. Set timer for 15 minutes. Watch as they can burn quickly.

Place chopped zucchini and broccoli in the bowl you used for the sweet potatoes. Add a touch of olive oil and toss to coat.

After about 15 minutes or so (the potatoes should be half-done), shove the potatoes aside and add the broccoli and zucchini mix to the cookie sheet. Sprinkle with sea salt and return to oven for 10 to 15 more minutes. Keep an eye on it as the broccoli florets burn easily. Using a spatula, turn the veggies if needed. Remove from oven once they’re finished roasting.

Heat a small amount of veggie broth (maybe 1/4th cup) in a large skillet. Add beans, roasted veggies, red pepper flakes and sea salt. Stir until well heated. You might need to add a touch more broth. You want it moist, but not drippy.

While the mixture is heating, place the taco shells in the oven. It will only take a couple of minutes to heat them up. Watch carefully, they’ll burn quickly.

Fill taco shells with veggie/bean mixture, sprinkle with shredded cheese, top with pico de gallo. Yum! Who says tacos have to be made with pork or beef? You might also like my kale taco recipe. Check here for details.

Peace, love and veggie tacos!
Melissa

Having a jar of homemade stock available is at the top of my list of “essentials” when it comes to healthy cooking. I use stock for everything from sautéing greens and making rice to adding moisture to my veggie burger mix. It’s also a great way to use up bits and pieces of veggies that probably wouldn’t have a life of their own if not mixed together for stock. These are the stragglers that are one step ahead of the compost pile. Rather than using them to make dirt, use them to make stock.

Here’s how.

what you need (this is a launching pad, use whatever you have on hand)
Place random veggie parts and pieces in a large, deep stock pot. Full the pot half-full with chopped veggies. Add some garlic, fresh or dried herbs (parsley, thyme, rosemary, cilantro, bay leaves), salt, 2 to 4 whole peppercorns and some dried mushrooms. The mushrooms are optional, but they do add a nice earthy flavor and substance to the stock. You can also add chopped jalapeno or red pepper flakes if you want stock with a kick. Cover with cold, filtered water, bring to a boil, turn heat down, put a lid on it and simmer for about 1 to 2 hours. Cool and strain. I often pick through the strained veggies and purée a few favorites to add a touch of thickness to the stock.

Veggie stock will keep in the fridge for about 4 or 5 days and in the freezer for 2 to 3 months. I freeze it in small batches, so I can pull out a container and use it for a couple of days to sauté vegetables or heat up already cooked rice or quinoa. I’m a fan of olive oil or coconut oil for sautéing, but using broth is low fat and low calorie. Plus it adds a nice, rich flavor to whatever you’re cooking.

* I keep a glass jar in the fridge for non-compostable (the elite stuff) veggie remnants during CSA season. I go through veggies so quickly that saving the better cast-aside pieces for making stock works well. Slightly past their prime is fine, bordering on old age is not good.

Peace, love and veggie remnants!
Melissa

Okay, so I’m a hippie-girl at heart. I’ve got flowers in my hair, organic kale in my garden and I’m ready for a revolution. A new, old-school food revolution. Jamie started it and Diane at The W.H.O.L.E. Gang is helping him spread it across the blogosphere. At last count there were well over a half a million people who had signed Jamie’s pledge to shift from processed food to whole, fresh food. I’d say he’s got his revolution going!

Diane has put together her own version of this revolution — 30 days, 30 different food blogs, 30 ways to eat real food. Check here for details. Today’s my day to share tips for eating healthy and finding delight in thriving on wholesome food. Check out my guest post (8 steps to “revolutionary” transformation and maybe even enlightenment) at The W.H.O.L.E. Gang.

“Be at least as interested in what goes on inside you as what happens outside. If you get the inside right, the outside will fall into place.”
— Eckhart Tolle, The Power of Now: A Guide to Spiritual Enlightenment

Leek and Potato Soup from Jamie’s Food Revolution Cookbook
I was inspired by the recipe, rather than ruled by it, so I added beet greens.

serves 6-8

what you need
2 carrots / 2 celery stalks / 2 small onions / 1 pound leeks / 2 cloves garlic / 1 & 3/4 quarts chicken or vegetable broth, preferably organic / 1 pound potatoes / olive oil / sea salt and freshly ground pepper / maybe some greens (my addition)

what you do
Peel and roughly chop the carrots. Slice the celery. Peel anc roughly chop the onions. Cut the ends off the leeks, quarter them lengthways, wash them under running water, and cut them into ¼ inch slices. Peel and mince garlic. Put the broth in a sauce pan and heat until boiling. Place a large saucepan on medium/high heat and add 2 tablespoons of olive oil. Add all your chopped and sliced ingredients and mix together with a wooden spoon. Cook for around 10 minutes with the lid askew, until the carrots have softened, but are still holding their shape, and the onion and leeks are lightly golden. Peel the potatoes and cut them into ¼ inch dice. Add the boiling broth to the vegetables. Add your potatoes. Give the soup a good stir and bring to a boil. Reduce the heat and simmer with the lid on.

to serve your soup
Remove the pot from the heat. Season with salt and pepper. Serve like this or pulse until smooth using an immersion blender. Tip with some crumbled cheese or roasted sunflower seeds if you’d like.

* I added washed and chopped beet greens at the end and simmered the soup for another few minutes to cook the greens.

nutrition notes on fresh, whole, organic foods used in the recipe
Leeks are related to onions and garlic and have anti-bacterial and anti-inflammatory properties. Leeks also contain a protective flavonol (with an “o” – chemically different from flavanols with an “a”) called kaempferol, which is anti-carcenogenic. Research (the real thing) indicates that leeks provide antioxidant protection and may have some wonderful cancer-fighting properties.
Potatoes are a healthy low calorie, nutrient-dense food if they haven’t been soaked in oil (think French fries) or smothered in sour cream and bacon bits. They’re high in vitamin B6, which is being studied for its ability to activate tumor-suppression genes. Rich in antioxidants, folic acid, fiber, and other health promoting substances, potatoes also have a detoxifying effect on the body. Choose organic as potatoes are part of the Environmental Working Group’s dirty dozen (highest in pesticides).
Beet greens are low calorie, nutrient-dense and anti-inflammatory. They’re packed with vitamins A, C, and K and are rich in magnesium, potassium, manganese, iron and calcium. Don’t throw the greens away, add them to soups or sauté them like you would spinach or other greens. Seriously, beet greens are what Hippocrates was talking about when he said, “let food be thy medicine and medicine be thy food.”

Go forth and start your own personal food revolution!
Melissa

I admit it.

Although I may appear normal on the surface, I’m no stranger to odd behavior (or so I’m told). Every time I sit down to write a blog post, I struggle with controlling my internal evil twin. The one who wants to launch into a long-winded political diatribe or write a geeky poem about genetic expression or transcription pathways. Maybe link to a current climb of Mount Everest, write a book review, or evangelize about the healing power of yoga.

Anything but food.

Writing recipes is not easy for me. I don’t follow recipes, how can I write one? When I cook I just throw stuff together, taste, adjust, add more stuff, taste and on it goes until I have something I like. Or something my guy Fairbanks will eat.

This soup was absolutely delicious. Explaining in a coherent manner how I came up with it won’t be easy, but I’m going to give it a try. It was that good.

kitchen sink soup – you could also call this clean out the fridge soup
what you need (whatever you have)
4 shitake mushrooms, washed well and chopped
1/2 onion, diced
4 cloves garlic, minced
3 stalks celery (and leaves), chopped
2 carrots, chopped
1 zucchini, chopped
1 sweet potato, peeled and chopped
1 cup shredded cabbage
6 cherry tomatoes, chopped
8 cups broth (I used a combination of chicken and vegetable broth)
1 cup cooked rice (I used a mix of brown and wild rice)
sea salt and fresh ground pepper
herbs: bay leaf, thyme, rosemary, oregano
* chopped means in small 1/2 to 3/4 inch cubes (something like that)

what you do
1. In a large soup pot over low/medium heat, sauté mushrooms in a small amount of olive oil until fragrant. Remove mushrooms and place in a blender. Set aside until later.
2. In the same pot (add 1 or 2 more tablespoons of olive oil if you need to), sauté onions, garlic, celery, carrots and zucchini for about 5 to 7 minutes, stirring frequently to combine flavors.
3. While veggies are sautéing, add 2 to 4 cups of broth to the mushrooms in the blender. Purée well.
4. Pour mushroom/broth purée over veggies and add the rest of the broth to the pot. Add sweet potato, cabbage, tomatoes and rice. Stir, turn heat to low and simmer for at least 2 hours. Season and taste as you go.

This is better the second day and even better the third. You may have to add a little water to it over the next day or so. Adjust according to whatever you have in your fridge. It’s kitchen sink soup, it really doesn’t matter.

One of my all-time favorite British chefs gave me some tips on seasoning soups. Miles of milescollins.com suggests bay as a base ingredient in cooking. From there, he says hardy herbs like thyme, rosemary, sage and savory go well in mixed vegetable soups. I don’t always follow directions well, but when it comes to seasoning, I pay attention to what Miles has to say. He’s a master. Thanks, Miles!

Go forth, clean out your fridge and make kitchen sink soup! As another wonderful mentor of mine once said, everything you need, you already have.
Melissa

Sunday was closing day for Winter Park/Mary Jane Ski Area. I posted season-ending party pictures on my Facebook page, but now that the snow is slowly melting, the focus has shifted from skiing to mountain biking. The Winter Park crew will soon be working on single track trail expansion and the construction of Trestle Bike Park. Plus, there’s climbing, hiking and backpacking. I love Colorado, no season left behind!

Okay, so what does that have to do with a food and nutrition blog, you ask?

Time for homemade power bars!

backcountry power bars
what you need
1 cup pecans
1 cup almonds
1 cup chopped dried apricots, unsulphured (I used organic Turkish apricots)
1/2 cup (2.5 ounces) dark chocolate, coarsely chopped, 55% cocoa content or higher
1/4 cup gluten-free rolled oats
1/4 cup Pamela’s GF Baking Mix
2 tablespoons ground chia seeds
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1/3 cup pure maple syrup (I like organic, grade B)
1 large egg
1 teaspoon vanilla

what you do
1. Preheat oven to 325 degrees. Line a cookie sheet with parchment paper. Spread the pecans and almonds in a single layer on the prepared cookie sheet and roast for 6 to 10 minutes, or until fragrant and lightly browned. They burn easily, so watch them and stir once or twice if needed. Let cool.
2. Place flour, ground chia seeds, cinnamon and salt in a food processor and pulse until well combined. Add nuts and pulse until they are coarsely chopped and well blended with the other ingredients.
3. Add oats, apricots and dark chocolate and pulse several times so everything is mixed together.
4. In a large bowl, whisk together egg, maple syrup and vanilla. Make sure these ingredients are well blended. Add the nut and fruit mixture to the bowl. Using a fork, mash and mix them all together, breaking apart clumps of dried fruit and chocolate.
5. Spread the mixture over parchment paper onto the cookie sheet. Either flatten the mixture with your hands or place another sheet of parchment paper on top and roll out into a flat sheet, about 1/4 to 1/2 inch thick. Remove the top piece of parchment paper and bake on center rack of oven for 24 to 28 minutes until nicely browned. Don’t over-bake them. Cool completely on a wire rack before cutting into bars. Store in the refrigerator. Makes about 2 dozen bars.

Happy trails!
Melissa

Okay, I admit it right off. Crappy photo.

Since my photography skills (and cheap camera) often leave a lot to be desired, I’m going to ask you to use your imagination on this one. Imagine the above pre-baked quinoa burgers to be fully cooked, nicely browned, a touch crispy and served on a beautiful bed of lightly steamed baby spinach. Now imagine they are topped with a sprinkling of shredded Parmesan cheese, slowly melting over the burgers. Accompanied by a glass of smooth and light-bodied Pinot Noir, slightly chilled.

Much better.

I took the photo seen above right before putting them in the oven. But once they were finished, all I wanted to do was eat and not fuss with food styling (I use that term loosely) or snapping pictures. They were delicious! Seriously delicious. And perfect served over a bed of spinach. I’ve been working on a gluten-free, veggie burger for some time now with several failures along the way, but this one is the clear winner. No doubt about it. I’ve made them 3 times since I took this photo and I’ve been over-the-top thrilled each time. These are keepers.

Melissa’s gluten-free sweet potato quinoa veggie burgers
what you need
1 cup cooked quinoa (I used organic red quinoa)
1 medium sweet potato, baked with flesh scooped out (about 1 cup)
1/2 cup raw shredded orange beets
1/2 cup onion, finely chopped
1/2 cup white beans (I used canned Eden Organic Navy Beans*)
25 Mary’s Gone Crackers (I used the organic black pepper crackers)
1 celery stalk, finely chopped
2 tablespoons chopped fresh cilantro
3 tablespoons chopped black olives
3 cloves garlic, finely minced
1 teaspoon caraway seeds
1/2 teaspoon sea salt
olive oil for sautéing
what you do
1. Place crackers in a food processor and pulse until coarsely ground (not a powder, but not chunky). Set aside.
2. Heat olive oil in a saucepan over medium heat. Saute onions, garlic and celery. Add beans to saucepan, stir and cook for a couple more minutes. Lightly mash beans with a fork until they’re semi-crushed. Remove from heat.
3. Place all ingredients in a large bowl and mix well. If the mixture is too moist, add some more ground crackers. If too dry, add some more smashed beans.
4. Form into “burger” patties and place on greased cookie sheet. Bake in preheated 375 degree oven for about 20-25 minutes. Check after about 15 minutes and rotate pan to insure even browning.
5. Serve on a bed of lightly steamed spinach or use as a burger with a gluten-free bun.

The ingredients can be changed according to your preferences. Skip the olives and add chopped mushrooms. Use shredded carrots instead of beets, black beans instead of white. Be creative.

* Eden Organic beans are packed in cans that are BPA free.

Peace, love and gluten-free quinoa burgers!
Melissa

This recipe is for my city-riding, bike messenger, fixie friends (you know who you are); my marathon running friends (that would be you, Jack); my ultra-paddling friends (Fly Fish Chick and Banning); and my Livestrong friends who are an inspiration to all.

I’m a big fan of smoothies. You can pack vegetables, fruit, seeds and all kinds of healthy ingredients into a breakfast drink. Just imagine how much your body will love you if you start your day with several servings of high-end antioxidants and building blocks. I won’t go overboard with the geeky details, but Dr. Glyn Howatson, exercise physiologist and lab director at the School of Psychology and Sports Sciences at England’s Northumbria University (I also adore my UK friends), found that marathon runners who drank cherry juice twice a day for 5 days before and 2 days after the London marathon, recovered much faster than those who didn’t. Howatson and his research team (talk about geeky*) also found that cherry juice reduced oxidative stress and inflammation. To make a long and biochemically complicated story short, the substances in cherries help reduce physiological stress, diminish inflammation, boost immune function and speed up recovery time. All good things.

Here’s how I see this and how I apply it to my life and to everyone I mention above. We’re all under physiological stress, whether you’re a bike messenger in NYC (check here to see what that’s like), running the Boston marathon (run Forrest run – uh, I mean Jack), “sprint” paddling 262 miles from central Texas to the Gulf coast (check here for details about my friend Christine and Team Paddlefish’s attempt at this grueling race), or fighting cancer (which puts everything else into perspective).

Whatever we’re doing we’re experiencing oxidative stress.

Okay, so what is oxidative stress?

My Exercise Physiology: Energy, Nutrition, & Human Performance book defines oxidative stress as cellular damage caused by an accumulation of free radicals, which ultimately increases the likelihood of cellular deterioration associated with many diseases, a general decline in central nervous system and immune function and advanced aging. I’m paraphrasing; that’s the abridged version. The detailed version is much scarier. Oxidative stress is to us like kryptonite is to superman.

Yikes! Please pass the cherries.

Here’s what’s so amazing about the human body. We have an elaborate natural defense system that fights against free radicals and other icky things, but we need to equip our army with the right battle tools.

A donut doesn’t have the fire power of a broken squirt gun.

I want a battleship, a rocket launcher and some grenades. That’s what you get when you supply your troops with high-powered, nutrient-dense foods.

Does that make sense?

If so, then let’s support the troops! This smoothie is full of ingredients that help fight cancer, boost the immune system, combat oxidative stress, speed recovery time, restore tissue damage and blah, blah, blah.

power-packed cherry cabbage chia recovery smoothie
what you need

1 cup coconut water (wonderfully healthy electrolyte drink)
1/2 cup fresh or frozen organic cherries, about 10-12 (see health information above)
1/2 cup Redwood Hill Farms vanilla goat yogurt (I love this stuff)
3 or 4 large Napa cabbage leaves, washed and chopped (contain anti-cancer substances)
1 tablespoon ground chia seeds (high-quality protein)
1/2 teaspoon cinnamon (helps balance blood sugar)

what you do
Add ingredients to a blender or VitaMix and blend well.

* Bananas and pears also taste great in this smoothie. Be creative.

I prefer using all organic ingredients, but if nothing else, make sure your cherries are organic. They’re on the Environmental Working Group’s dirty dozen list. Check here for a downloadable shopper’s guide to pesticides in foods.

* I’m very fond of nerdy guys and am not knocking these cute UK science geeks.

You might also like these geeky posts
Performance enhancing beets
Does my butt look big

Go forth and power up your army!
Melissa

As is often the case, I’m a day (10 days?) late and a dollar (more than a dollar, but who’s counting?) short. It was my intention to post this recipe on St. Patrick’s Day, but my good intentions got blasted by real life. And snow. And spring skiing.

These tasty treats should actually be called gluten-free, Scotch-Irish, wild-west, Montana oat cakes. I know that’s a mouthful, but so are these hearty little cakes. I’m always on the lookout for bread substitutes and this recipe hit the spot.

First, let’s deal with the controversial “oats” question. Should people with gluten intolerance eat oats? Maybe, maybe not. Here’s my take on it, but remember I’m a celiac-specializing nutritionist, not a celiac-specializing lab researcher/doctor. I do have celiac, so that makes me a bit of an expert in my own little bio-world, but everyone is different. What works for me, may not work for you.

Current research shows that pure, uncontaminated oats in moderate amounts are safe for most people with celiac disease. The key word here is “most.” Some people don’t tolerate oats at all and others, not used to the high fiber load, experience digestive problems while getting used to them. Check with your health care professional first and then start with a small dose (1/4 cup before cooking). Try a bowl of gluten-free, hot oatmeal once or twice the first week and see how you do.

Oats are a high-fiber, nutrient-dense, hearty cereal grain. They contain a specific fiber called beta-glucan, which studies show helps lower cholesterol and enhance immune function. Most Americans don’t get nearly the fiber they need and oats are a great way to boost intake. They’re also high in vitamins, minerals, are packed with bioavailable antioxidants (Journal of Nutrition) and they also help maintain blood sugar levels. They’re perfect for people with diabetes or metabolic disorders and are rich in manganese, selenium, tryptophan, phosphorus, thiamin and protein. Plus, they taste good. I love oats, absolutely love them.

Blah, blah, blah. I don’t want to bog you down with geek talk, but trust me, oats can be a healthy addition to anyone’s diet (almost anyone). As I said above, proceed with caution if you’re gluten intolerant.

I found several recipes for oat cakes and most were very similar. I tested three and found this one, taken from Vegetarian Times Magazine, worked the best. I “tweaked” it just a touch.

gluten-free Scotch-Irish wild west Montana oat cakes
what you need
1 cup + 2 tablespoons gluten-free oat flour (more for shaping the cakes) *
2 cups gluten-free, old-fashioned oats *
1/4 cup light brown sugar
3/4 teaspoon baking soda
1/2 teaspoon sea salt
3/4 cup buttermilk
1/4 cup Earth Balance “butter” or “shortening”

what you do
1. Preheat oven to 325 degrees. Oil a baking sheet. You can also use parchment paper or a silicone baking mat (which I used).
2. Mix together oats, brown sugar, baking soda and salt in a medium-sized bowl.
3. Place oat flour in a large mixing bowl. Cut in Earth Balance and mix with fingers until crumbly.*
4. Add oat mixture and then buttermilk to the oat flour/Earth Balance combination and combine until well blended.
5. Using an ice-cream scoop (or about that amount), work the mixture into a flat patty about 1/4 inch thick. You may need to dust your work surface or your hands to shape and flatten out the “cake.” Work with them and add a tiny touch more flour if you think they’re too wet to shape properly. Be careful though, you want them moist. My pre-baked patties ended up about the size of a rice cake, but a lot thinner.
6. Place them on the prepared baking sheet about an inch or two apart. Bake on center rack for 15 minutes and then rotate the pan for even baking. Continue baking for another 5 to 15 minutes. I baked mine for almost 30 minutes, but the original recipe called for 15 to 20 minutes. They should be a nice, light golden brown.
7. Cool on a wire rack.
8. Serve with peanut butter and honey or jelly, just like you would a rice cake. YUM! They make a perfect “holder” for all kinds of good things (almond butter, cheese, etc.). Be creative!

* I use Montana Gluten-Free Processors pure and uncontaminated oat products. They’re tested and certified GF and kosher. Check here for details.

* One of the best ways to mix butter or shortening into flour is to freeze it first and shred it into the flour mix with a cheese grater. I always have butter and shortening on hand in the freezer and ready to shred. It also works great in pie crusts and crumble toppings.

Cheers and happy late St. Patrick’s Day!
Melissa

My last post included a recipe and price break-down for an organic and healthy low cost meal. I compared my creation with a meal from Jack-in-the-Box. For details, please check here. I’m experimenting with high-quality, organic food on a low-income budget and legumes are a perfect ingredient.

Legumes are a class of vegetables that includes beans, peas and lentils. One of my favorite things about legumes is the wide range of creative colors. I’m fascinated with food traditions, culinary nutrition, creative cooking and the cultural heritage of food. This category (legumes) fits all of the above.

This post will focus on lentils – a short exploration and recipe. Lentils are one of the oldest cultivated legumes with seeds found at archeological sites dating back as far as 8000 years. I think they’ve survived the test of time. They’re inexpensive, nutrient-dense, power-packed with fiber and help maintain balanced blood sugar levels. Plus, they don’t need to be pre-soaked and are easy to prepare and easy to digest. These little things are user-friendly all the way around. Another thing I like about lentils is the fact that they seem to soak up the flavors of other ingredients.

low-cost and incredibly healthy organic lentil stew
what you need (all the ingredients below are organic)
4 cups chicken broth (you can also use vegetable broth for a vegan meal)
2 cups filtered water (adjust depending on how thick you want the stew)
2 cups lentils, rinsed *
1 sweet potato or yam, peeled and chopped into 3/4 inch squares
1 can Muir Glen Organic Fire Roasted Tomatoes (14.5 ounces) *
2/3 cup chopped onion (about half an onion)
3 cloves garlic, minced
1 teaspoon Simply Organic All Purpose Seasoning *
sea salt and fresh ground pepper

what you do
Heat oil in a heavy soup pot (medium-low setting). Add chopped onions and sauté for 3 to 5 minutes. Add garlic and continue cooking for another minute or so. Pour in broth, water, tomatoes and their juice, sweet potatoes and lentils. Stir well. Cover and simmer for an hour or until lentils and sweet potatoes are fully cooked. Add seasonings and cook for another 15 minutes or so until flavors are well blended. Sprinkle with shredded Parmesan cheese for a nice treat.

Makes 6 to 8 servings

* Rinse well and do a quick check for funky stuff (sometimes hard debris gets mixed in).
* I absolutely love the smokey flavor of fire roasted tomatoes, but they also contain blackened pieces from the roasting. If that bugs you, get the regular kind.
* This seasoning contains onion, black pepper, garlic, parsley, celery seed, basil, thyme, oregano, sage and coriander. Use your favorite blends. Cumin also works well with lentils.

You can make several meals out of this and it seems to get better each day. If it becomes too thick, add more water or broth when you reheat it. You can also toss in some chopped greens on day 2 or 3 to change things up. Finely chopped spinach or kale works great.

cost breakdown
organic green lentils – one 2-pound bag was 2.86, 2 cups cost 1.07
onion – .20
garlic – .14
sweet potato (I used 1 garnet yam) – .64
14.5 ounce can of fire roasted tomatoes – 1.39
organic, free-range chicken broth, 32 ounces – 3.39
incidentals (seasoning and oil) – .25

Total for 6 to 8 servings of lentil stew: $7.08
That’s about $1 or less per serving and everything I used was organic and nutrient dense. It can be done!

nutrition highlights
Check this out. I took the time to calculate and break this down into nutrition facts. It’s not a perfect evaluation because I wasn’t able to factor in the potential difference between regular and organic foods, but this is an approximation of what you’re getting with 1 bowl of my lentil stew. Not bad for one dollar’s worth of food. This is an example of low-cost, nutrient-dense food. And look at the fiber content. Plus, you can’t calculate what you’re not getting (pesticides, hormones and other icky things) with the use of organic food. That’s priceless!

Diane at The W.H.O.L.E. Gang is hosting Friday Foodie Fix. Her secret ingredient is lentils, so head over there and check out all the recipes.

Peace, love and lentils!
Melissa

It’s a dazzling day here in the foothills of the Colorado Rockies. The sun is shining, it’s crisp and clear (although a bit nippy at 14 degrees) and I’m ready to launch back into blog posting. I spent last week at Kripalu Center for Yoga & Health and am renewed, refreshed and re-energized. I took a 5-day workshop on “Designing and Leading Transformational Workshops” from two brilliant, engaging and delightful teachers.

I’m transformed!

Into what, I’m not sure yet, but I’ve found another avenue for growth, learning and exploration. (Check here for information about Ken and Leslie and their truly enlightened workshops.)

I also found a new best friend and spiritual guide in Swami Pajamananda, mirthful darshan of delight. I’m inspired by the shared wisdom of our group and am ready to toss what I’ve learned out into the universe.

You might want to duck. Seriously.

But first, I’ll share with you one of my favorite early morning, attitude-transforming smoothies. By now you’ve probably heard that green tea borders on being a miracle elixir. I have a tendency to be skeptical about raving health claims or magic potions, but there’s a lot of convincing research available touting the medicinal benefits of this antioxidant beverage. I’ve taken notice and although I’m not much of a consistent tea drinker, I do make jars of green tea to occasionally use in smoothies.

Transformational green tea smoothie
what you need
4 Mejool dates, pitted
2 cups washed lettuce (the green leafy kind)
2 cups green tea (steeped and chilled)
1 ripe banana or pear
1 cup frozen cherries (organic, no sugar added)
1/2 cup peeled and diced cucumber
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
1 teaspoon cinnamon

what you do
Soak pitted dates in the 2 cups green tea for about 15 – 20 minutes, or until soft and icky looking (they do look rather nasty looking). Place pumpkin seeds and chia seeds in a grinder (I use a coffee grinder specifically for grinding nuts and seeds) and pulse until well blended. Place all ingredients in a blender and blitz well. You may need to add more tea or some filtered water to gain the consistency you like. Adjust or substitute as needed. Sip and soak in all that antioxidant goodness. Makes 4 servings.

You might also like –
Watermelon chia seed smoothie
Napa cabbage and beet drippings smoothie
Hemp protein smoothie

Peace, love and transformational goodness!
Melissa