Experience Nutrition

Category: Whole Grains

  • Experience Nutrition: Healthy Plant-Based Recipes by Melanie Albert: Quick Roasted Spring Roots & Veggies

    Experience Nutrition: Healthy Plant-Based Recipes by Melanie Albert: Quick Roasted Spring Roots & Veggies

    by Melanie Albert, Founder & CEO, Experience Nutrition, Intutive Cooking Expert, Cookbook Author, Speaker and Retreat Leader

    Tonight’s quick meal was so beautiful I decided to share it with you right now. While I was working this afternoon, I roasted veggies with a quick roasting method and with the veggies in my refrigerator from our local Arizona farmers. At the same time I cooked a quick batch of Turmeric Quinoa. Have fun roasting all kinds of veggies with this simple culinary technique.

    SIMPLE INGREDIENTS

    • Golden and chioggia beets
    • Red and yellow peppers
    • Daikon radish
    • Orange carrots
    • Romanesco
    • Sunchoke roots (Jerusalem artichoke)
    • Leek
    • Green onions
    • Organic extra virgin olive oil
    • Penzeys Spices Fox Point Seasoning, or your favorite dried herbs

    A-RoastVeg-IMG_4738

    SIMPLE STEPS

    • Preheat oven at 400 degrees F
    • Rough chop all veggies in various shapes
    • Place veggies in roasting pan

    A-RoastVeg-IMG_4744

    • Drizzle with olive oil and Penzeys Spices Fox Point Seasoning

    a-roastveg-img_4749.jpg

    • Roast for about an hour, stirring occasionally

    a-roastedveg-img_4760.jpg

    • Enjoy with quinoa (1 cup quinoa, 2 cups water, about 2 TBSP turmeric powder)

    Take a look at tonight’s step-by-step plating…

    Enjoy the final dish…

    c-roastedveg-img_4820.jpg

    C-RoastedVeg-IMG_4823

    • Plate and drizzle with blood orange olive oil, for extra flavor

    d-roastedveg-oil-img_4826.jpg

    The Roasted Veggies…

    H-RoastedVeg-IMG_E4798

    Just for fun, sharing tonight’s Arizona sunset…

    G-sunset-IMG_4845

    Interested in learning more simple culinary techniques, with real whole foods. purchase Melanie Albert’s Book “A New View of Healthy Eating” right here.

     

     

     

  • A New View of Healthy Eating: Healthy Plant-Based Recipes by Melanie Albert: Spring Hemp Seed Quinoa Tabouli

    A New View of Healthy Eating: Healthy Plant-Based Recipes by Melanie Albert: Spring Hemp Seed Quinoa Tabouli

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    This week during our Whole Food SOUL (Seasonal Organic Unprocessed Local) cooking class at the Southwest Institute of Healing Arts, our focus was on whole grains and the students prepared Quinoa Salad and Hempseed Tabouli.

    It had been awhile since I’ve used fresh mint in my dishes, and I loved both the fresh quinoa salad and hemp seed tabouli, that I very intuitively prepared a tabouli with the mint, hemp seeds, and quinoa.

    I guide people to cook intuitively very often. The key is to know a few simple culinary skills, and then cook with what’s available at your farmers market or kitchen. Plus, with intuitive cooking, we listen to our body for foods we might be craving and also notice what foods we’re attracted to, with color, textures, and aromas.

    Today’s tabouli was intuitive in several ways:

    • Listening to my body: My body was looking forward to a grounding grain and I had about a cup of the tri-color quinoa in my pantry.
    • Aromatherapy: The fresh aromatherapy and bright tasting mint.
    • Looking for a variety of color and textures: Red tomatoes, yellow pepper, green onion.
    • Spring garlic: Just love the cross between garlic and onion, when spring garlic is in season.

    a-img_4390.jpg

    Two Simple Culinary Techniques

    • Cook Whole Grains: Cook quinoa with 1 cup quinoa, 2 cups previously-made veggie stock. Bring to boil on stove, cover and simmer for about 15-20 minutes. Rest the quinoa. Fluff with a fork. Use in recipe.
    • 3-Ingredient Salad Dressing: 1 part lemon, 2 parts organic extra virgin olive oil, pinch salt.

    HEMP SEED QUINOA TABOULI

    SIMPLE INGREDIENTS

    • 1 cup quinoa
    • 2 cups veggie stock
    • ½ cup hemp seeds
    • Several tomatoes, rough chopped
    • Orange pepper, rough chopped
    • 1 green onion, rough chopped
    • 1 lemon, juice and zest
    • Organic extra virgin olive oil
    • Handful mint, minced
    • Handful parsley, minced
    • Pinch sea salt
    • Handful pea sprouts

    SIMPLE STEPS

    • Cook quinoa with veggie stock
    • Rough chop all veggies
    • Gently toss all ingredients
    • Plate with sprouts
    • Enjoy
    A-IMG_4391
    Hemp Seed Quinoa Tabouli: Rough Chop Veggies

     

    a-img_4394-e1524933061256.jpg
    Gently toss all ingredients in large bowl.
    A-IMG_4397
    Enjoy your Spring Hemp Seed Quinoa Tabouli

    I have recently created the Simple Plant-Based Eating Group on Facebook, where I share daily tips around plant-based eating, and the community shares ideas. Please join us: www.facebook.com/groups/DailyPlantBasedEatingTips/

    Interested in addtional simple culinary techniques and recipes with real whole foods, Melanie Albert’s book, “A New View of Healthy Eating” is available.

    A-NewViewofHealthyEatingBook-IMG_3587

    A-IMG_4414

  • A New View of Healthy Eating: Healthy Recipes by Melanie Albert: Quick Breakfast: Steel Cut Oats

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    This week I was craving a warm breakfast with our cooler Arizona weather, so I decided to cook steel cut oats with apples, spices, and local Arizona honey. In my cookbook “A New View of Healthy Eating” I share how to cook steel cut oats in a rice cooker. This week, I cooked them stovetop and enjoyed the aromatherapy of nutmeg, cinnamon, and cardamom.

    Stovetop Steel Cut Oats

    SIMPLE INGREDIENTS

    • 1 cup steel cut oats
    • 2 cups water
    • 2 apples sliced
    • ¼ cup sunflower seeds
    • 2 tbsp goji berries
    • 1 tsp vanilla
    • Local honey
    • Cinnamon, nutmeg, and cardamom

    SIMPLE STEPS

    • Thoroughly rinse steel cut oats multiple times until water is clear.
    • Put all ingredients, except honey in small pot.

    b-01-oats-img_6383.jpg

    • Bring oats to a boil.
    • Lower to simmer, cover pot, and cook for about 15-20 minutes until all liquid is absorbed.

    b-02-oats-img_6391.jpg

    • Enjoy with local honey and additional cinnamon, nutmeg, and cardamom.

    C-02-oats-IMG_6402

    C-03-oats-IMG_6407

    Excerpt from “A New View of Healthy Eating”

    BREAKFAST Whole Grains: Simple Steel-Cut Oats in Rice Cooker

    Steel-cut oats make a quick, easy, and good-for-you breakfast. This recipe is the perfect foundation for a breakfast made with whole grains. You can use any whole grain and add your favorite nuts, seeds, trail mix, and fruit. The rice cooker method is a simple way to cook steel-cut oats as well as other whole grains.

    SIMPLE INGREDIENTS

    • 1 cup steel-cut oats
    • ½ cup trail mix or your favorite nuts and seeds
    • 2 ¼ cups water
    • Organic apple, sliced
    • Fresh grated cinnamon and nutmeg
    • Local honey

    SIMPLE STEPS

    1. Thoroughly rinse steel-cut oats by placing them in a strainer and bowl of water. Rinse several times until the water is clear, not cloudy.
    2. Pour steel-cut oats into a rice cooker.
    3. Add trail mix and sliced apple.
    4. Pour water into the rice cooker.
    5. Grate cinnamon and nutmeg into the rice cooker.
    6. Turn on the rice cooker.
    7. Oats will be ready when the cooker turns off, after about 20 minutes.
    8. Enjoy with a drizzle of local honey.

    Steel-Cut Oats: Ireland

    Steel-cut oats are sometimes called Irish or Scottish oats and grow in the cold, wet climates of northern Europe and North America. Oats are unique among popular grains, as the bran and germ are rarely removed in processing.

    Why Oats

    • The fiber, beta-glucan, in oats helps lower cholesterol, which reduces the risk of heart disease and stroke, and enhances the body’s immune system.
    • Avenanthramide, a polyphenol antioxidant in oats, may have anti-inflammatory, heart-healthy, and anti-itch properties.
    • Fiber helps us feel fuller longer, which controls weight.
    • They have the highest protein content of popular cereals.

    Eat Oats

    • Available as steel-cut oats or oat groats (hulled grains).
    • Do not eat instant quick-cooking oats. They are low in fiber because most of the bran is removed. In addition, sugars and preservatives are usually added to the package.
    • The mild, smooth, sweet flavor makes oats a perfect breakfast grain to enjoy with nuts, seeds, and fruit.
    • Oats are naturally gluten-free, but may be contaminated with gluten during growing and processing. Look for oats certified gluten-free if you are sensitive to gluten.

    grains_110-119_PDF(1)_Page_1

    Interested in “A New View of Healthy Eating,” I’m happy to gift-wrap and mail to you.

    grains_110-119_PDF(1)_Page_1

  • A New View of Healthy Eating: Healthy Recipes by Melanie Albert: Quick & Simple Flatbread Local Tomato Sauce

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC, Phoenix, Arizona.

    This morning I was craving my sprouted spelt flatbread, so I started with activating the yeast and letting the dough rise. Honestly, my vision was to roast veggies, make a cashew nut cheese and white sauce. However, I was away from my home most of the day — shopping for superfoods and attending the Slow Food Phoenix Event: Slow Foods. Fast Friends Event. Such an energizing event around local food and sustainability, I’m so excited to get more involved in our local food movement in Phoenix.

    img_6311.jpg

    Remembering the melt in your mouth simple Margarita Pizza that I enjoyed in Milan, Italy, so many decades ago, when I returned home in the evening I decided to make a really quick tomato sauce with garlic and sea salt for the flatbread. And, I loved it!

    Three Tips to Activate Yeast “Perfectly”

    Several weeks ago, when I blogged the steps to activate yeast and rise flatbread dough a few of my friends asked me how the yeast is so fluffy. My tips:

    • Water Temperature. Get the water temperature in the right range, 112 -115 degrees Fahrenheit. To do this, bring water to almost a boil. Then mix that water with cooler water until the temperature is In the 112-115 degree range.
    • Do not use a metal utensil to stir the yeast water. Use a wooden spoon.
    • Add-in ingredients with the yeast and water. I use local Arizona honey, extra virgin olive oil, and a dash of sea salt.

     

     

    Step-by-step: Dough rising.

     

    Roll-out the dough with a rolling pin between parchment paper.

     

    The Simple Tomato Sauce & Toppings

    Ingredients

    • Organic olive oil
    • Tomatoes: Abby Lee Farms
    • Fresh garlic
    • Sea Salt
    • Arugula: Blue Sky Organic Farm
    • Goat cheese
    • Olives

    d-01-tomatos-img_6314.jpg

    Simple Steps

    • Heat saute pan on medium heat.
    • Saute tomatoes and garlic for 3-5 minutes, adding sea salt after the tomatoes begin to soften.

     

    Bake the Flatbread

    • Place pizza stone into oven. Heat oven at 375 degrees Fahrenheit.
    • Place rolled-out dough onto pizza stone.
    • Increase oven temperature to 400 degrees.
    • Coat top with olive oil.
    • Bake for 5-7 minutes.
    • Add toppings.
    • Bake for 5 minutes.
    • Enjoy.

     

    Interested in Melanie Albert’s cookbook, “A New View of Healthy Eating,” order today and I’ll gift-wrap and mail a copy to you. 

     

    F-01-final-flatbread-IMG_E6353

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Don’t be Afraid to Cook Whole Grains on the Stove

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    During a few of my recent cooking events, we were talking about how easy it is to prepare whole grains. I actually cook whole grains about twice a week and use them in a few meals. Two of my favorite go-to whole grains are brown rice and quinoa. I purchase whole grains in bins at one of our natural grocery stores, store them in glass jars in my panty. And, when I cook whole grains, I add a little flavor by cooking them with previously made frozen veggie stock. This week I made a batch with fresh Hawaiian turmeric root.

    P-035-Content-pantry-grains-DSCF9739

    With the 8 simple steps in my cookbook, “A New View of Healthy Eating,” you can cook whole grains perfectly every time. Before I share the steps from the book, enjoy a few of my recent veggie dishes with whole grains.

    AA-Romanesco-Purple-FinalPlate-IMG_4890

    ARIZONA WINTER HARVEST BOWL. Click for recipe.  Brown rice with this bowl.

    A-romanesco-sweetpotato-IMG_E4183

    ARIZONA ROASTED VEGGIES: Romanesco and Sweet Potato. Click for recipe. Notice the tri-color quinoa.

    Quinoa. Fresh Turmeric. Green Garlic.

     

    Quick roasted farmers market veggies with the Turmeric Quinoa.

    B-o2-plate-top-IMG_5551

    B-01-Plate-side-IMG_5547

    Excerpt from cookbook, “A New View of Healthy Eating”

    Simple Steps to Steam Perfect Whole Grains Every Time

    The steaming method is a simple way to cook whole grains. With the steaming method, we use a specific amount of grain and a specific amount of liquid. We then cook for a specific amount of time. We can steam whole grains on the stovetop, in a rice cooker, or in an oven.

    For all of these steaming methods the steps are: Rinse, add liquid, cover, cook, rest, fluff, rest, and serve.

    8 Steps to Steam Grains on the Stovetop

    By following the specific details in this step-by-step cooking process, you will cook perfect, flavorful, tender whole grains very time.

    1. Rinse whole grains to remove residue and extra outer starch.
    2. Add liquid. Pour 1 cup of whole grains with 2 cups of water into a heavy pot. Use a heat diffuser under the pot to prevent the bottom layer of the grains from sticking.
    3. Cover the pot and bring to a boil on medium-high heat.
    4. Lower heat to lowest setting and simmer with the pot tightly covered for 15-20 minutes. Keep pot tightly covered to keep steam inside pot to cook the rice.
    5. Rest the grains. Once cooked, remove the pot from the heat. For even cooking, uniform texture, and fluffier grains, rest the grains with the lid on the pot for 10-30 minutes.
    6. Fluff the grains. Use a fork to lift the grains. Start at the bottom around the edge of the pot and lift the grains toward the center of the pot.
    7. Cover and let the grains rest for another 10 minutes.
    8. Plate and enjoy your perfect whole grains.

     

     

    Steps to Steam Whole Grains in a Rice Cooker and Oven

    • Rice Cooker: Pour rice and liquid into a rice cooker, cover, and turn on rice cooker. Let it cook. Rest. Fluff. Rest. Serve.
    • Oven: After grains and liquid have come to a boil on the stove, cover and place in preheated 350-degree oven for 15-20 minutes. Cook. Rest. Fluff. Rest. Serve.

    ACTION: Make a batch of whole grains this week and enjoy with a veggie dish. Share your experience with us on Facebook: www.facebook.com/NewViewHealthyEating

     

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Two Veggies and Quinoa Beautiful Lunch

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLCs

    This morning, listening to my body, I noticed that I was quite hungry way before my typical lunch time, was prepping for a meeting, and wanted to make something really quick, healthy and delicious.

    During the Christmas holidays in Cocoa Beach, I showed my 91-year old Dad how to roast sweet potatoes with a really easy method, and I had a beautiful Romanesco broccoli from one of our local Arizona farmers, Steadfast Farm. Since I knew I was hungry, I decided to also cook a batch of quinoa.

    I only have a few photos from today, as I was not intending to blog about this dish. However, the final plating is so beautiful and delicious, I’m sharing today.

    A-romanesco-sweetpotato-IMG_E4183

    2 Veggie Lunch: Romanesco & Sweet Potatoes

    SIMPLE INGREDIENTS

    • 2-3 sweet potatoes
    • 1 small Romanesco
    • Pinch sea salt or a blend of spices. Today, I used Penzeys Spices Fox Point blend: salt, shallots, chives, garlic, onion, and green pepper corns
    • 2-3 tbsp organic extra virgin olive oil
    • 1 tsp basil olive oil
    • 1 cup quinoa

    SIMPLE STEPS

    Quinoa

    • Rinse quinoa in a strainer.
    • Pour quinoa into a small pot.
    • Add 2 cups liquid, water or veggie stock.
    • Cover pot, bring to a boil.
    • Simmer for about 15 minutes, with lid tight.
    • Sit for about 10 minutes.
    • With a fork, fluff around the edges of the quinoa.

    Simple Steps to Roast Veggies, Excerpt from “A New View of Healthy Eating”

    Sweet & Rich Roasted Roots

    Roasted roots are beautiful, flavorful, and sweet, as well as a rich, colorful complement to any meal. The roasting culinary technique is a dry heat cooking method that intensifies and concentrates the flavor of vegetables. When roasted properly, the natural sugars in the vegetables brown or caramelize to create a deep, rich flavor. When visiting your farmers’ market, buy a few roots even if you don’t recognize them, and roast them with this simple, quick culinary technique. Enjoy roasted roots as a side dish, to create soup, with hummus, or in a raw kale salad or veggie wrap.

    72-73_Sweet-roasted-roots

    A-romanescosweetpotato-roast-IMG_4132

    SIMPLE INGREDIENTS

    • 10-12 of your favorite roots: carrots, sweet potatoes, parsnips, golden beets, red beets, and radishes
    • Approximately ¼ cup organic extra virgin olive oil
    • 3 tbsp dry herbs (Choose a few: basil, marjoram, oregano, rosemary, sage, or thyme)
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Pre-heat oven to 475 degrees F.
    2. Scrub roots under running water to clean the outside.
    3. Let sit for about 10 minutes to dry.
    4. Slice roots into even, bite-size pieces.
    5. Mix olive oil, herbs, and sea salt in a bowl to make the dressing.
    6. Add root vegetables to the bowl and toss to evenly coat with the dressing.
    7. Carefully lay the roots on parchment paper in a heavy-duty flat baking sheet pan. Place roots flat side down in a single layer, making sure the vegetables do not touch.
    8. Place baking sheet on the middle rack of the oven.
    9. Roast roots in the oven for about 20 minutes, then turn vegetables.
    10. Cook another 15 minutes, until fork tender.
    11. Plate vegetables. Finish with a drizzle of olive oil.
    12. Enjoy!

    Have Fun Plating your Veggies and Quinoa

    • Spoon quinoa, then sweet potatoes, then Romanesco on the plate.
    • Add a few of your favorite extras. Today, I added rough chopped pistachio nuts and capers.
    • Drizzle with oil. Today, I drizzled with Hutun Basil Extra Virgin Olive oil.

    A-romanesco-sweetpotato-IMG_4195

    ACTION: Roast a few veggies, cook a whole grain, plate, and enjoy. Share your creations with us on Facebook: www.facebook.com/NewViewHealthyEating or tag #NewViewHealthyEating

    Melanie’s book, “A New View of Healthy Eating” is available to ship to you, or see you at an upcoming event in the Phoenix area.

     

     

     

     

     

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Arizona Winter Brown Rice Pilaf

    by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC

    This month has been very full with incredible cooking events with Visit Phoenix, Valley of the Sun United Way, and Gregory’s Fresh Market, so today I decided to enjoy  a “day of rest.” With a quiet day, I wanted to cook something that would be really quick and easy to prepare and oddly, I was inspired by simple organic brown rice.

    Arizona Winter Rice Pilaf

    With our Winter Arizona growing season, a few favorites in my refrigerator from Wednesday’s Uptown Farmers’ Market: green garlic, red peppers, beautiful carrots from Steadfast Farm, and fresh arugula from McClendon Select. Plus, I almost always have previously made frozen veggie stock and was happy to still have Hatun Basil Olive oil in my pantry. With these ingredients I created a very simple rice pilaf. You can use this recipe as a guide to cook your own version of pilaf with your favorite veggies and scroll down for the simple steps from my cookbook, “A New View of Healthy Eating.”

    SIMPLE INGREDIENTS

    • 1 cup brown rice
    • 2 cups veggie stock
    • 2 tbsp basil olive oil
    • 1 green garlic
    • 1 red pepper
    • Handful orange carrots
    • Handful arugula
    • Few pecans

    A-01-BrownRicePilafIMG_2793

    A-03-BrownRicePilaf-IMG_2797

    SIMPLE STEPS

    • Heat saute pan on low.
    • Add olive oil to pan.
    • Gently sweat green garlic for about a minute.
    • Add red pepper and saute for a few minutes.
    • Add carrots and saute for a few minutes.
    • Pour dry brown rice into the pan. Stir to coat with olive oil.
    • Add veggie stock. Stir.

    b-06-brownricepilaf-img_2831.jpg

    • Cover and cook for about 20 minutes. (Quick video peek.)

     

    B-07-BrownRicePilaf-IMG_2844

    • Toss arugula on top of the cooked pilaf. Cover pan. Cook for about a minute.

    B-09-BrownRicePilaf-IMG_2861

    • Pause and enjoy the beauty of the dish.

    D-03-BrownRicePilaf-IMG_2877

    • Plate with pecans.

    f-brownricepilaf-plate-top-img_2889.jpg

    • Mindfully enjoy your meal.

    E-BrownRicePilaf-IMG_2891

    EXCERPT from “A New View of Healthy Eating”

    How to Make Rice Pilaf for a Dinner Side Dish

    Pilaf is one of the main methods of cooking rice and is popular in Indian, Mexican, and Middle Eastern cuisines. The pilaf method is similar to steaming; however, in the pilaf method, whole grains are first sautéed, often with aromatics (like onions or shallots) before liquid is added, creating a lot of flavor. Pilafs also include extras such as vegetables and toasted nuts or seeds.

    Simple Steps to Cook Using the Pilaf Method

    1. In a sauté pan over low heat, cook mirepoix (carrots, onions, and celery or just onions) in a fat, such as olive oil. Cook on low heat when you do not want to add color to your dish. For more color, cook at a higher temperature.
    2. Add grains to the pan and stir to lightly coat each grain with the fat. Do not rinse grains before cooking.
    3. Toast grains by cooking a little more.
    4. Add a flavorful liquid, such as vegetable stock.
    5. Stir to make sure grain is not sticking to the bottom of the pan.
    6. Similar to the whole grains steaming method, bring to boil, cover tightly, and reduce heat to the lowest setting (or cook in oven).
    7. Cook a little longer than the time indicated for your grain and until all liquid is absorbed into the grains.
    8. Rest grain for 10-20 minutes.
    9. Fluff.
    10. Rest for 10 minutes.
    11. Serve.

    118-119_rice-pilaf-dinner_24Juy

    Enhance Your Pilaf

    To enhance the flavor and texture in your pilaf, add spices, herbs, fresh vegetables, nuts, and seeds.

    • After the grains are coated in fat, add dried spices for extra flavor. Try Middle Eastern spices like star anise, cinnamon, and cumin. For a Mexican pilaf, add chili powder, cumin, cinnamon, and coriander seeds.
    • After the cooked grains have rested, add your favorite cooked veggies, fresh herbs, or toasted nuts and seeds to create a meal.

    Hope you enjoy cooking a simple brown rice pilaf and share your photos with us on Facebook: www.facebook.com/NewViewHealthyEating

    Interested in Melanie’s cookbook, “A New View of Healthy Eating“? Buy it now!

  • 9 Ways 90 Days Recipe: Organic Lentil Soup with Greens

    by Melanie Albert, Nutrition Expert & Author, Founder & CEO Experience Nutrition

    Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating and living”

    This process of cooking soup gives us the foundation for making any type of bean soup. To make quick, delicious soups you will use a mix-and-match of beans, veggies and greens.

    •       Beans: protein, fiber, vitamins, minerals

    •       Any roots: Carrots, sweet potatoes, parsnip, and/or turnips

    •       Whole grains: Brown rice, Quinoa

    •       Greens: Kale, collards

    Image

    Ingredients

    • 1 cup lentils
    • 3-4 carrots and/or sweet potatoes
    • 2-3 cloves garlic
    • 1 onion or 5-6 green onions
    • 3-4 celery stalks
    • 2 TBS organic extra virgin olive oil
    • 5” strip of kombu seaweed (Seaweed is high in minerals and improves digestibility of beans)
    • 1 cup brown rice
    • 4-5 cups water
    • 1/2 tsp cumin
    • 1 tsp black pepper
    • 1/2 bunch kale

     Simple Steps

    • Saute carrots, garlic, onions and celery with extra virgin olive oil
    • Add about 6 cups water to pot
    • Wash lentils and add to pot
    • Add brown rice
    • Add kombu to pot (to tenderize the beans)
    • Add cumin and black pepper
    • Bring to a boil
    • Skim off foam
    • Cook at moderate-low heat for about 30 minutes
    • Sprinkle chopped kale to top of soup and cook 5 more minutes

     Your Action

    Cook and enjoy a basic home-made lentil soup. Visit us on Facebook and share a photo and what you used in your soup:

    Beans__________________

    Roots__________________

    Whole grains_____________

    Greens__________________