Curry Kale Lentil Sweet Potato Soup

This soup is delicious, nutritious and satisfying! I could have this soup every week and never get sick of its taste, texture and how good it makes my body feel!

Ingredients:

• 3 small/medium sweet potatoes chopped into 1/4 inch chunks

• 2 large carrots chopped into 1/4 inch chunks

• 1 yellow onion, diced

• 32 oz. vegetable stock or chicken

• 5-10 kale stocks, remove the stems and chop in 1 inch pieces

• 1.5 cups dried lentils (any variety will do); make sure to rinse first

• 3 garlic cloves, diced into small pieces

• 1-2 inches of raw ginger, chopped into small pieces

• 1-2 tbsp. curry powder

• Salt/pepper to taste

• 1 tbsp. Olive oil

Directions:

Prepare all of your ingredients by washing and cutting all vegetables, garlic, and ginger.

1.     In a big pot, place on medium heat and add olive oil, then chopped onions. Cook the onions until soft and translucent (~3min)

2.     Add the garlic, wait a couple of minutes

3.     Next, add carrots for a few minutes

4.     Then add sweet potatoes

5.     Season with salt and pepper

6.     Add the vegetable stock and turn the stovetop to medium/high until the soup boils

7.     Throw in the raw ginger and, if you like garlic, you can add extra, whole garlic cloves

8.     Once the soup boils, add washed lentils and curry powder and place a lid on the pot to let the soup simmer on medium for 20-30min

9.     The soup will be ready when the lentils completely cook. They should feel soft to touch.

Keep leftovers stored in a glass container in the fridge for future lunches and dinners for the week.  You can always freeze extra in mini mason jars for easy single portions.

Pumpkin Chia Seed Pudding

Pumpkin time is here! This recipe can be a great dessert, snack or breakfast.

Ingredients:

• 1/4 cup Chia Seeds

• 1 cup coconut milk (or any other milk or non dairy milk)

• 1 tsp vanilla

• 1/4 cup pumpkin puree

• 2 tablespoons maple syrup

• 1/8 tsp salt

• 1 tsp cinnamon

• 1/2 tsp all spice

Directions:

1. Mix everything in a jar or container you can close. Stir evenly and place in the fridge over night or at least 4 hours until the chia seeds expand.

Immune Boosting Juice

I am obsessed with this juicy. It feels like liquid power being sent to my immune system. I use to be intimidated by juicing and have a lot of judgments around it. For instance, I used to think juicing was just a trendy thing. But in the last few years, I have learned to really love juicing and see it as another way to live into my value of health and send more nutrients to my body. It feels so good to get more fresh veggies and fruit into my system and I notice it helps decrease acne and inflammation on my face. I try to drink this juice or my other recipe in the morning before I have coffee or any other food to help the nutrients get absorbed faster.

I use this Breville juicer and really love it. It is easy to clean and store away.

Ingredients:

• 3 blood oranges (you can use navel oranges as well). These have a lot of vitamin A and C

• 5 large carrots. Great source of vitamin K1 and potassium

• 4 celery stocks. Great source of vitamin A, K, C as well as potassium and sodium.

• 1 inch Fresh ginger with the skin peeled off (add more if you like your juice to have a super strong ginger taste). Ginger helps with inflammatory properties, which helps reduce stress and joint pain in the body.

• 1 Turmeric root (2-3 inches) with the skin peeled off.

• Black pepper (optional, but the black pepper helps the turmeric get absorbed in the body).

Directions:

1. Peel oranges and wash all veggies really well. Cut off the ends of the celery stocks and carrot tops.

2. Turn on your juicer and add the ingredients in any order.

3. Stir the juice so it evenly combines. Store your juice in an airtight glass jar for 24 hours (sometime I even push it to 48 hours).

Stuffed Acorn Squash

This recipe is for the cozy fall nights where you want something hearty, but not heavy. When you want something clean, yet fun! You can be so creative with this recipe and swap out proteins, grains. and greens. I personally love this recipe because I love eating out of bowls and now I get to eat out of an edible one!

Ingredients:

• Acorn squash (pick your desired size)

• Olive oil

• 1 Cup cooked brown rice (or quinoa, buckwheat, orzo etc)

• 1 Can of organic black beans (or desired protein, turkey meat, chicken, chickpeas etc)

• 1 Bundle of chard (or kale, spinach or another leafy green)

• 2 Garlic cloves

• 1/2 tsp Turmeric

• 1 tsp Garlic powder

• Salt & pepper

Directions:

1. Set your oven to 400F

2. Wash and slice the acorn squash in half. Remove the seeds. (side note: you can toast the seeds in the same oven with olive oil and seasoning of your choice. Stir often and make sure not to burn them. hey are yummy healthy snacks! ). Inside the squash, sprinkle with a little olive oil, salt, pepper and splash of garlic powder. Place in the oven and cook for 40 minutes or until soft.

3. Make 1 cup of rice following the directions on the package. When the rice is fully cooked and there is no more liquid, flavor the rice with turmeric, garlic powder, salt and pepper to taste. Stir evenly so that all of the rice turns a yellow tint.

4. Open the can of black beans and rinse them. Place on a stovetop pan or in the oven to remove any excess liquid and to warm them up.

5. Meanwhile, chop the garlic and place on a frying pan with a little olive oil. Wash and chop the chard and stems. Place the greens and the stems in the pan with garlic and saute evenly on medium heat for about 7 minutes. Season with salt and pepper

6. Now it’s time to stuff your acorn squash! Mix your desired amount of rice/beans/greens together. Drizzle some olive oil on top and season with additional salt and pepper if needed.

7. Enjoy this meal mindfully! Savor the caramelized taste of the roasted squash along with the comforting texture of the rice and beans.

Parsnip & Leek Soup

The perfect fall cozy and comforting soup that nourishes your body.

Ingredients:

• 4 Parsnips

• 1 leek

• 48oz Organic Vegetable broth

• Splash of olive oil

• Himalayan pink salt & pepper to taste

  (This recipe creates about 6-8 servings so it is great for batch cooking and freezing for easy simple ready to-go meals)

Directions:

1. Rinse the veggies

2. Horizontally slice the entire white part of the leek as thin as possible

3. Chop the parsnips up in 1 inch sizes, discarding the tops and bottoms

4. In a pot, let olive oil get warm and saute the leeks until translucent (5-10 minutes)

5. Place the parsnips in with the leeks and cook together for 5 minutes

6. Add the veggies broth and bring the pot of soup to a boil. Cook until the parsnips are soft and cut easily

7. Place the liquid and the parsnips in a Vitamix or blender and combined evenly

8. Season with salt and pepper to your liking

9. Serve with a little olive oil on top and a few pumpkin seeds

Green Goddess Soup

I love this soup so much! I make this when I feel I want a reset or a dose of greens to lift me up with nourishing nutrients.

Ingredients:

• Two big heads of broccoli and most of the stems

• 1 yellow or white onion

• Garlic powder, Salt & Pepper

• Hand full of kale (without the stems)

• 16 oz organic vegetable broth

• Olive Oil

• Optional: Nutritional Yeast, avocado

Directions:

1. Wash the green vegetables and chop in 1 to 2 inch pieces. Slice onions

2. In a big pot, saute onion until it is translucent and lightly caramelized (~5-10 minutes)

3. Add broccoli and saute for a few minutes

4. Add all of the vegetable broth and bring everything to a boil and cook until the broccoli is soft (~15 minutes)

5. Add a big handful of kale and cook for another 5-minutes

6. Flavor with garlic powder, salt & pepper

7. Place the broth and vegetables in a blender (Vitamix makes this so smooth and creamy). You can do this in batches if your blender isn’t big enough

8. Serve the soup in a bowl/cup—optional to mix in nutritional yeast and top with a few slices of avocado

9. Save the leftovers in the fridge or freezer for easy meals for the week

The 6 S's of Mindful Eating

Clean(ish) Blueberry Chocolate Chip Muffins with a Crumble Top

Ingredients:

• 1 cup all-purpose flour

• 1/2 cup whole wheat flour

• 3/4 coconut sugar

• 1/2 teaspoon salt

• 2 teaspoons baking powder

• 1/3 melted coconut oil

• 1/3 cup oat milk or other non-diary milk

• 1 1/2 cup fresh blueberries

• 1/2 cup chocolate chips (optional…I think chocolate makes everything better but these would be bomb with just blueberries)

• 1 egg

Crumble Topping Ingredients:

• 2 tablespoons coconut sugar

• 2 tablespoons brown sugar

• 2 tablespoons almond meal

• 1 tablespoon all-purposeful flour

• 3 tablespoon butter, softened and cubed (If you use coconut oil make sure it is solid so you get texture.)

• 1 teaspoon ground cinnamon

Directions:

1. Preheat oven to 400F degree. Spray muffin tins or use muffin liners

2. In a medium bowl (or in a kitchen aide bowl), mix all of the dry ingredients together

3. Add the coconut oil, egg and milk into the mixture and mix evenly

4. Add the blueberries and chocolate chips and gentle fold evenly into the batter

5. Place the batter in the muffin tins

6. Add all of the topping ingredients into a small bowl and use your hands to evenly combined so it turns into a crumble topping

7. Place the toppings over each muffin

8. Bake for 20-25 minutes. You will know it is complete when you poke a muffin with a knife or toothpick to make sure the batter is not wet

9. Let them cool and enjoy or keep them covered for a few days

Sweet Potato Black Bean Burgers

I am not going to lie…these burgers take some prep time in the kitchen upfront, but in the long run you are saving time with this batch cooking method.

Ingredients:

• 1 medium sized sweet potato (previous cooked. Try roasting in the oven on 400f for 30-45 minutes until tender with a fork)

• 1 small onion (~1/2 cup chopped)

• 1 cup cooked black beans (from a can or previously dried and boiled

• 4 garlic gloves

• 1/2 tsp turmeric

• 1 tsp garlic powder

• 1/2 tsp cumin

• 1 whole lime (or Tbsp lime juice)

• 8 Tbsp almond meal

• Optional (add any leftover fresh herbs from the fridge like parsley, basil, thyme or sage)

Directions:

1. Preheat oven to 400F. Line a baking sheet with parchment paper

2. Place all of the ingredients in a food processor and combined evenly (the batter will be sort of loose and that is ok. If it feels to wet, add more almond meal)

3. Make desired sized patties on the parchment paper (keep in mind this batter should make around 8 thin ones).

4. Cook in the over and flip around 30minute mark.

5. Depending on your oven, these will take about 45-60minutes to cook.

6. Enjoy on a salad, in a sandwich and freeze leftovers for easy healthy meals anytime!