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Red Lentils and Kale Soup



This soup has been a favorite in our house since we first needed a warm up on a cold rainy pnw evening. We like to rework recipes so that they fit our family’s tastes and this is finally just about right. For a warming soup to thaw you from the inside to the out, this is it. Top with toasted pumpkin seeds and you can’t possibly go wrong. I double this recipe so that we have leftovers. If you make it in your enameled cast iron pot, or similar, you can keep all the cooking in one pot.

6 tablespoons coconut oil, or olive oil, more for drizzling
2 large onion, chopped
4 garlic cloves, minced

2 tablespoon tomato paste
2 teaspoon ground cumin
1/2 teaspoon kosher salt, more to taste
1/2 teaspoon ground black pepper
1/8 tsp ground chile powder or cayenne, more to taste (I used cayenne, not chile powder)

2 quart chicken or vegetable broth
2 cup red lentils
4 large carrot, sliced or diced

1 1/2 cups chopped lacinato kale (you can use red or green kale instead)
Juice of 1 lemon, more to taste

optional for serving: lemon zest, cilantro, toasted pumpkin seeds, gf Chedz,

Heat the oil over medium heat (higher depending on your type of pot). Add onion and garlic and saute until golden.  Add the tomato paste and spices. Saute to combine flavors, 1-2 minutes. Add the broth, lentils, and carrots. Bring to a gentle boil, then reduce heat and simmer, about 30 minutes. Add kale, cook about 10 more minutes. Stir in lemon juice.
Sprinkle with desired toppings.



Vegetable Frittata with Cinnamon Blueberry Oats

Vegetable Frittata and Cinnamon Blueberry Oats

Vegetable Frittata and Cinnamon Blueberry Oats

Are you in rut for your breakfast choices? Hopefully that doesn’t stop you from enjoying a meal full of protein, fiber, veggies, fruit, protein, and FLAVOR! Eating a good breakfast can help you start your day and wake up your metabolism. You can choose just the oats or just the frittata or enjoy both together.
For this frittata, in an oven-proof pan, saute baby leeks, garlic, and red peppers in a dash of olive oil. When they are nearly tender (about 5 minutes), add a bit of chopped kale and parsley. Cook for a couple more minutes. Pour 6 beaten eggs over the top and cook over low heat until egg is nearly set. Sprinkle with shredded parmesan and pop the pan under the broiler for a couple of minutes to set the egg. Remove from oven and slice into 6 portions.
These steel-cut oats were simmered with cinnamon sticks while cooking and didn’t require any sugar, though I do have one child who still added brown sugar to hers. We’ll work on that.
And of course, served with warm lemon water, because my morning might not be the same without it.


Quinoa Salad With a Chili-Lime Dressing


This salad is an absolute crowd-pleaser.  We made this yesterday in triplicate because my husband took it in to one of the work crews. While we do have some here for us, with my children eating it by the bowl-full, we will be chopping up a new batch soon. I originally found this recipe via a vegan friend on facebook. She linked to this recipe, which I immediately loved. I have made it so many times that  I finally just wrote the recipe the way I actually make it. Enjoy!

Quinoa Salad

Quinoa Salad With Chili-Lime Dressing

  • 1 cup quinoa  (I use organic, tricolor, but any color works the same)
  • 2 avocados, peeled, pit removed, diced
  • 1 can black beans, drained and rinsed
  • 1 can corn, drained
  • 1 green bell pepper *
  • 1 red bell pepper *
  • 1 orange bell pepper *
  • ½ poblano pepper **
  • ½ Anaheim pepper **
  • ½  jalapeno **
  • 2 tomatoes, diced
  • ½  small red onion, diced
  • ½  cup chopped cilantro, (food processor seriously makes this step so much easier, in which case, it looks more like ¼ cup)Dressing
  • 1/3 cup grapeseed or canola oil
  • 3 tablespoons fresh lime juice
  • 2 cloves garlic, minced or pressed
  • 1/4 tsp ground cayenne
  • 1/2 tsp ground cumin
  • 1/2 tsp sea salt
  • 1/2 tsp vinegar

Rinse the quinoa thoroughly in cold water and drain.  Place 1 cup of quinoa, 2 cups of water, and ½ tsp sea salt in a saucepan and bring to a boil. Reduce to a simmer, cover, and cook for 10 to 15 minutes, or until all of the water has been absorbed.   Let cool to room temperature.

While quinoa is cooking and cooling, chop vegetables.  Combine with quinoa and toss to mix.

Combine dressing ingredients. Toss into salad. Mix to combine.

Alternative serving ideas: Serve over a bed of mixed greens, use as a dip for freshly baked tortilla chips, eat in tortillas. Of course, it’s a salad in it’s own right, so my favorite is just to eat it as is, with a fork!

*Any combination of bell peppers will work. Color is nice, but if the red peppers are $3 each in your store, and the green ones are 50cents, just go for green.  You want 1 ½ – 2 cups of these.

** These peppers are a little spicier. Definitely don’t use the seeds. Use gloves to chop to protect your hands from the oils. These shouldn’t be too spicy in the salad, combined with the other flavors. Even my younger children eat this.

Crave Citrus


Every morning I have a freshly squeezed lemon in a glass of water. It’s refreshing, it’s awakening, it’s cleansing, and it’s delicious. All citrus is energizing to me, but my morning lemon holds a special place in my day. Most mornings I get up and have a plan to put into action. Children need to be to school on time and errands need to be accomplished. Most mornings I don’t drag my feet too much. But on cold wintery overcast mornings, I sure am extra happy to have my lemon to remind me that the energy that was there yesterday, is still there today.

I have always felt that something that works for one person, might not work for another. As your personal health coach, I want to help you achieve your health and wellness goals with an individual approach to work with your body. I won’t insist on a lemon a day, but I will at least initially recommend it.

Give it a try!