Tag: quinoa

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Quick Lentil Quinoa Sweet Potato Soup

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

    A few days ago a friend asked me for some ideas to create plant-based protein meals. Interestingly, when I was teaching former NFL players how to cook, one of the first questions they asked me was: “Mel, will I have to stop eating meat?”. Well, I let them know that if they ate meat, they should eat clean meat. I also let the NFL guys know that there are some great sources of plant protein, including legumes (beans, lentils) and some whole grains, such as quinoa, which is a complete protein. Lentil quinoa soup is quick and easy, as both ingredients do not need to be pre-soaked.

    Today’s soup is one that I taught former Arizona Cardinal, John Bronson how to cook. Take a look at the photos in my book, “A New View of Healthy Eating,” of John enjoying learning how to make Lentil Quinoa Soup with lots of anti-inflammatory turmeric.


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     LENTIL QUINOA SWEET POTATO SOUP RECIPE

    SIMPLE INGREDIENTS

    • 1 cup lentils
    • 3-4 carrots and/or sweet potatoes, chopped
    • 2-3 cloves garlic, minced
    • 1 onion or 5-6 green onions, minced
    • 3-4 celery stalks, chopped
    • 2 tbsp organic extra virgin olive oil
    • 5-inch strip of kombu seaweed, if desired
    • 1 cup brown rice or quinoa
    • 6-8 cups water
    • ½ tsp cumin seeds, hand-ground
    • 1 tsp black pepper
    • ½ bunch kale, torn or chopped into bite-size pieces

    Simple Steps to create your Lentil Quinoa Sweet Potato Soup

    • Step 1: Gather your mise en place.

     

    • Step 2: Heat large soup pot at medium-low, add onions and cumin seeds to pot, and sweat for 5 to 10 minutes.
    • Step 3: Add celery and carrots, and cook for about 5 minutes.
    • Step 4: Add garlic and cook for about 30 seconds.

     

    • Step 5: Add sweet potatoes to pot and cook for about 5 minutes.

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    • Step 6: Add ground turmeric to the pot.

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    • Step 7: Rinse lentils and quinoa and pour into pot.

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    • Step 8: Add about 8 cups of water to the pot.
    • Step 9: Bring soup to a boil.
    • Step 10: Lower to simmer and cook covered for about 30-45 minutes.

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    • Step 11: Enjoy. Today, I topped with fresh pea shoots for freshness.

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    If you’re interested in additional simple recipes, “A New View of Healthy Eating” is available.

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  • A New View of Healthy Eating: Mindful Mirepoix into Delicious Quinoa Red Lentil Dish

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

    Today was a very mindful, quiet, reflective day and for quiet self care,, I decided to create a new dish inspired by today’s version of mirepoix.  Most of us know mirepoix as carrots, onions, and celery as a base to build the flavor profile of a dish. Today, in my intuitive mirepoix I used onions, leeks, garlic, carrots, bell peppers and a little sea salt. I added organic quinoa and red lentils to create a simple, nutritious meal with pseudograins and protein-rich lentils.

    Excerpt from A New View of Healthy Eating

    Experiment with Mirepoix

    Mirepoix, the aromatic vegetables used at the beginning of the cooking process, builds the flavor profile of a dish. Different cuisines around the world typically begin their cooking with different combinations of vegetables. Experiment with various aromatic vegetables to create a wide variety of flavored dishes.

    French: onions, celery, carrots

    Italian: onions, celery, carrots, plus parsley, garlic, fennel

    Mediterranean: onions, tomatoes, garlic, fennel

    Spanish: onions, garlic, tomatoes

    Asian: garlic, ginger, lemongrass

    Cajun “Holy Trinity”: onions, celery, green pepper

    German: carrots, celery root, leeks

    Enjoy the process from mirepoix to the delicious quinoa lentil meal.

    • Today’s intuitive mirepoix: Green onions, leeks, fresh garlic, carrots, and bell peppers.
    • Cook: Add 1 cup quinoa, 1 cup red lentils, 1 cup homemade veggie stock, and about 4 cups of water. Bring to a boil. Simmer, covered with lid, for about 20 minutes.
    • Mindfully enjoy. Be intuitive. Quinoa Lentil Side with dehydrated bell peppers.

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    • Enjoy Cold Quinoa Lentil Side with kalamata olives, capers, and a drizzle of organic olive oil.

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