So it's dinner time on "L" day and I'm using LENTILS
I made Lentil Soup. This has to be one of my all time favourite soups to make. All the goodness of the veggies and lentils shine through among the deliciously satisfying taste throughout. Yummy!
Servings: 6 - 8
Ingredients
2 Tbsp olive oil
1/2 large onion, diced
2 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
1/2 red bell pepper, diced
1 tsp dried basil
1/2 tsp dried oregano
1/8 - 1/4 tsp red pepper flakes (1/4 tsp if you like heat)
3 1/2 (10 oz) = 35 oz cans of beef broth
1 (14 oz) can crushed tomatoes
1/2 cup lentils
1/2 cup pearl barley
1 Tbsp tomato paste
Directions
1. Heat olive oil in large pot over medium heat. Add the onions and garlic and cook just until translucent.
2. Add the carrots, celery, red pepper, basil, oregano and red pepper flakes. Cook until vegetables are soft, 5 minutes.
3. Add the beef broth and crushed tomatoes. Bring everything to a boil. Add the lentils and the pearl barley and turn heat down to a simmer. Cover and let cook for approx. 1 hour to 1 hour and 15 minutes (until lentils are soft).
4. Turn off heat and stir in the tomato paste. Serve into bowls.
Enjoy!
LENTILS
Not only do lentils help lower cholesterol, they also manage blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide a great source of important minerals and protein. They are tiny, but oh so filling.
These are so beneficial to heart health as they have significant amounts of folate and magnesium, which are wonders to the heart and arterial walls.
In addition to being high in fibre, vitamins and minerals, lentils can increase your energy by replenishing your iron stores. Especially for menstruating women who are more at risk for iron deficiency, lentils are a good idea.
Lentils, cooked
(1 cup)
Molybdenum 330 %
Folate 89.5 %
Fiber 62.5 %
Copper 55.5 %
Phosphorus 50.9 %
Manganese 49%
Iron 36.6 %
Protein 35.7 %
Vitamin B1 27.5 %
Pantothenic Acid 25.2 %
Zinc 22.8 %
Potassium 20.8 %
Vitamin B6 20.5 %
Are you eating LENTILS?
It's lunch time on "L" day and I'm using LEEKS
I made Leeks and Kale Nestled around Eggs. This nutrient packed meal is so delicious and creamy with the gooey goodness of the runny yolk and the background onion sweetness from the leeks. Yummy!
Serving: 4
Ingredients
1 Tbsp olive oil
2 Tbsps of chopped Leeks (about 1/2 small leek - white and light green stem only)
1 bunch of kale, stems removed and ripped into small to medium sized pieces
S & P
1/4 cup 2 % Greek Yogurt
4 large eggs
2 Tbsps grated mozzarella or parmesan cheese
Crusty bread, toasted
Directions
1. Heat oil in nonstick skillet over medium heat. Add the leeks and reduce heat to low, cooking till softened but not brown (about 6 minutes).
2. Stir kale into leeks and cook until just wilted, about 2 - 4 minutes. Season with salt and pepper and stir in the yogurt until combined.
3. Make 4 indentations in the kale and carefully crack an egg into each one. Sprinkle a little S & P over each egg. Cover the pan and cook the eggs until the whites are completely set (2 - 3 minutes for a runny yolk).
4. Divide each egg and kale among 4 serving plates and top each with some grated cheese (of your choice). Serve with crusty bread.
Enjoy!
LEEKS
With their unique combination of flavonoids and sulfur-containing nutrients, these vegetables belong in your diet on a regular basis. As leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these health-promoting vegetables.
Leeks help protect our blood vessel linings from damage. They contain an important concentration of the B Vitamin Folate, from the root all the way up to the tip of the greens. Leeks also have antioxidant polyphenols, which help protect our blood vessels and blood cells from damage.
Leeks, cooked
(1 cup)
Vitamin K 29.3 %
Manganese 13 %
Vitamin B6 7 %
Copper 6.6 %
Iron 6.3 %
Folate 6.2 %
Vitamin C 5.8 %
Vitamin A 4.6 %
Fiber 4.1 %
Magnesium 3.6 %
Vitamin E 3.4 %
Calcium 3.1 %
Omega-3 Fats 2.9 %
Are you cooking with Leeks?
Hey everybody! So it's now breakfast on "L" day and I'm using LEMONS and LIMES
I made a Lemon-Lime Smoothie. This is so seriously refreshingly delicious and one of my new favourites. Yummy!
Servings: 1
Ingredients
Juice from 1 large orange
1/2 medium lemon, peeled and seeds removed
1/2 medium lime, peeled and seeds removed
2 medium ripe bananas, frozen and peeled
small bunch of spinach
1 small basil leaf
Directions
1. Add the juice from the orange, followed by the lemon and lime. Then add the frozen banana, spinach and basil leaf to blender.
2. Blend for a bit then add about 3 Tbsps or more of water (as the frozen bananas make it thick) But drink it thick, if you like it that way.
Pour into a tall glass and Enjoy!
LEMONS - LIMES
These powerhouse fruits bring out the flavour in foods and have antioxidant and anti-cancer properties. Limes also have flavonoids which contain antibiotic effects. Both lemons and limes, of course, are an excellent source of Vitamin C which is so important for a strong immune system.
Lemons - Limes, fresh juice
(1/4 cup)
Vitamin C 31.5 %
Folate 3 %
Are you using Lemons and Limes in your meals?
So it's dinner time on "K" day and I'm using KIDNEY BEANS
I made Chili. This is my favourite Chili recipe, so full of flavour, very satisfying, nutritious and filling without being overly spicy. Yummy!
Servings: 16 (if putting in small bread bowl)
Ingredients
1 lb lean ground beef
1 Tbsp olive oil
2 garlic cloves, minced
2 cups onion, chopped
1 green pepper, seeded and chopped
2 celery stalks, chopped
1 (398 ml) can tomato sauce
1 (796 ml) can tomatoes, halved
2 tsp Chili powder (or more, if you like more heat)
2 (540 ml) red kidney beans, rinsed and drained
1 Tbsp lemon juice
Pinch of S & P
Directions
1. In skillet, cook ground beef until browned.
2. In a medium soup pot, heat oil and sauté garlic, onion, green peppers and celery about 5 minutes.
3. Add ground beef, tomato sauce, tomatoes and chili powder. Cook 10 minutes on medium heat and add beans.
4. Bring to a boil and season with lemon juice, salt and pepper.
Serve and Enjoy!
You can freeze any extra portions
KIDNEY BEANS
These beans get their name from being the shape of a kidney. These, among other beans, are a very good source of cholesterol-lowering fiber and prevent blood sugar levels from rising too rapidly after a meal.
Kidney beans provide virtually fat-ree high quality protein. They are also an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites (a type of preservative commonly added to prepared foods).
Kidney beans are excellent for heart health and that's not just because of their fiber content, but because they have significant amounts of folate and magnesium. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessons resistance and improves the flow of blood, oxygen and nutrients throughout the body.
Kidney beans help replenish your iron stores. The thiamin (Vitamin B1) in these beans is needed for synthesis of an important neurotransmitter essential for memory and when you lack this Vitamin, it can contribute to age related impaired mental function.
Kidney Beans, cooked
(1 cup)
Molybdenum 295 %
Folate 57.5 %
Fiber 45.3 %
Copper 42.2 %
Manganese 38 %
Phosphorus 34.8 %
Protein 30.7 %
Vitamin B1 23.3 %
Iron 21.8 %
Potassium 20.4 %
Magnesium 18.5 %
Have you bean eating Kidney Beans?
It's lunchtime on "K" day and I'm using KALE
I made Kale in Minestrone Soup. This is from one of Jamie Oliver's recipes and has to be one of my favourite recipes using Kale. I omitted the bacon (for less fat), and yet it still remains oh so full of flavour and body with all the hearty vegetables in it. Yummy!
Servings: 4
Ingredients
50 g small pasta shells
1 potato, diced
3 small red onions, diced
2 small carrots, diced
3 cloves garlic, minced
2 stalks celery, diced
150 g Kale
4 slices thinly sliced smoked bacon
1 small bunch fresh italian parsley
2 x 400 g cans diced tomatoes
750 ml chicken stock
20 g Parmesan cheese (optional)
Olive oil
sea salt
black pepper
Directions
1. Peel and mince the garlic. Thinly slice the parsley stalks and reserve the leaves. Set aside in a bowl.
2. Peel the onions, scrub the carrots and potato and trim the celery. Chop it all into 1/2-inch dice, adding the onion, carrot and celery to the same bowl as the garlic and keep the potato seperate.
3. Put a large pot on medium heat and add a little lug of olive oil. Finely chop the pancetta.
4. Once pot is hot, add the chopped pancetta and fry gently for a couple of minutes, or until turning golden and starting to smell fantastic.
5. Add the garlic, onion, carrots, celery and parsley stalks to the pot. Cook slowly for 15 - 20 minutes, stirring occasionally, or until the vegetables have softened and are just starting to caramelize.
6. Add the canned tomatoes, diced potato and 2 1/2 cups of broth to the pot. Turn the heat up to medium-high and slowly bring everything to a boil.
7. Reduce heat to a gentle simmer over a low heat. Put a lid on slightly askew and cook for about 20 minutes, or until the potato is tender.
8. Thoroughly wash the kale in plenty of cold running water then drain well in a colander. Roughly chop (or rip apart) leaves, getting rid of any tough bits of stalk.
9. Add the pasta, kale and 1/2 cup more broth to the pan. Turn the heat up to high and bring back to a boil.
10. Reduce to a simmer over a low heat and cook for a final 10 minutes, or until the pasta is cooked through and the kale is tender.
11. Roughly chop the reserved parsley leaves. Check consistency of your soup and if you think it could be a bit looser, add some more broth. Have a taste and tweak with a bit of salt and pepper.
12. Lastly, I promise, stir through the chopped parsley then ladle the soup into bowls. Add a bit of parmesan cheese in each bowl, if you like.
Enjoy!
KALE
Kale is loaded with Vitamin K and is one of the healthiest vegetables around, when cooked properly. It is recommended to steam kale for no longer than 5 minutes.
It's nutrient richness stands out in three categories - antioxidants, anti-inflammatories and anti-cancer nutrients. You can count on kale to provide valuable cardiovascular support in terms of its cholesterol-lowering ability.
Warning:
I have to inform you of the fact that when kale is eaten on a very regular basis, and especially in raw form, it can cause iodine-related problems, leading to thyroid disease. To avoid this, make sure you are getting enough iodine from different foods and also incorporate selenium, iron and Vitamin A to further boost your bodies capabilities of keeping hormone levels balanced and avoid an under active thyroid.
Just like certain other SUPER FOODS - eat Kale in MODERATION, NOT EVERY DAY
Kale, steamed
(1 cup)
Vitamin K 1, 062 mcg - WOW!
Vitamin A 885.36 mcg
Vitamin C 53.3 mg
Manganese 0.54 mg
Copper 0.20 mg
Vitamin B6 0.18 mg
Fiber 2.60 g
Calcium 93.6 mg
Potassium 296.4 mg
Vitamin E 1.11 mg
Vitamin B2 0.09 mg
Iron 1.17 mg
Magnesium 23.4 mg
Vitamin B1 0.07 mg
Omega-3 fats 0.13 g
Phosphorous 36.4 mg
Protein 2.47 g
Folate 16.9 mcg
Vitamin B3 0.65 mg
That's a lot of NUTRIENTS!
Are you incorporating Kale into your diet?
Well it's breakfast time on "K" day and I'm using KIWIS
I made a Kiwi Breakfast Parfait. Kiwis have just the right amount of sweetness and pair so deliciously with strawberries in this parfait with yogurt and granola. Yummy!
Servings: 1
Ingredients
4 strawberries, sliced or cut up
1 Kiwi, sliced into small pieces
1 cup Greek yogurt
1/2 cup Honey Granola
Honey (optional, for sweetness)
Directions
1. In a small cup or dessert cup, start by layering with a couple of Tbsps of yogurt at the bottom. Continue layering with strawberries, followed by yogurt, kiwi, and then granola. Add yogurt again, strawberries, kiwi and granola.
2. Add a drizzle of Honey for added sweetness, if you like.
KIWI
Along with being so pretty looking, kiwis are packed with more Vitamin C than an equivalent amount of an orange. These emerald delights contain numerous phytonutrients as well as well known vitamins and minerals that promote your health.
In the world of research, scientists are fascinated with kiwifruit for its ability to protect DNA in the nucleus of human cells from oxygen-related damage.
The fiber in kiwifruit has also been shown to be useful for a number of conditions, such as reducing high cholesterol levels, which may reduce the risk of heart disease and heart attack. Fiber-rich foods are also good for keeping the blood sugar levels of diabetics under control.
Eating Vitamin C-rich fruit such as kiwi may offer a significant protective effect against respiratory symptoms associated with asthma such as wheezing.
Kiwi
(100 grams)
Potassium 312 mg
Dietary Fiber 3 g
Sugar 9 g
Protein 1.1 g
Vitamin C 154 % - WOW!!!
Calcium 3 %
Vitamin B-6 5 %
Magnesium 4 %
Vitamin A 1 %
Have you eaten Kiwis lately?
It's dinner time on "J" day and I'm using JUNIPER BERRIES
I made Calico Carrots. Calico carrots are calico because they are mixed with potatoes making them a calico colour. This side dish is so aromatic with a foresty fragrance and a woodsy flavour. It would make a perfect accompaniment to roast lamb or pot roast. Yummy!
Servings: 4
Ingredients
3 medium carrots, trimmed and peeled
2 medium potatoes, preferably Yukon Gold (or another yellow variety), peeled
1/4 cup olive oil
1 shallot, halved and sliced thin (1/4 cup)
1 Tbsp minced fresh thyme, divided
4 Juniper berries, crushed fine
1/2 Tbsp lemon juice or 1 Tbsp white wine vinegar
1/2 tsp salt
freshly ground pepper, to taste
Directions
Arrange a double-boiler over simmering water. Cut carrots and potatoes into similarly sized pieces so that they will cook evenly. Transfer to steamer basket; cover and cook until the tip of a knife will pierce the centres with ease, about 20 minutes.
Meanwhile, heat the olive oil over medium-low heat. Add the shallots, half the thyme and the juniper berries. (The oil mixture will be used to dress the carrots and potatoes, so don't be alarmed if it seems like too much oil). Cook slowly, stirring often, until the shallots are very soft and golden, about 5 minutes. Set aside, but keep warm.
When the carrots and potatoes are cooked through, transfer them to a mixing bowl. Sprinkle with the lemon and season with the salt and pepper. Use a potato masher or large fork to smash the vegetables into a rough texture. Taste the mixture for salt and pepper. Adjust if necessary.
Stir the remaining thyme into the cooked shallot mixture and pour the dressing over the carrots and potatoes. Mix thoroughly but lightly, to preserve the separate orange and white colours. Serve hot.
Enjoy!
JUNIPER BERRIES
These berries are the medicinal part of a juniper berry plant and are actually not true berries, but the dark blue-black scales from the cones of the shrub. Junipers are mainly used for their volatile oils, which contain tannins, sugar, flavonoid glycosides, resin tar and terpenes. Other nutrients of the juniper berry include copper, chromium, calcium, iron, lomonese, phosphorous, magnesium, potassium and Vitamin C.
They are used as a diuretic and due to their antiseptic effect, are often used in cases of chronic urinary tract infections. They are also helpful if your kidneys are moving sluggishly and urine isn't flowing freely. (But not to be consumed if you have kidney infections or disease) Another use of these berries has been to treat weakness of the bladder or urethra muscles.
Juniper berries are also recommended for joint pain, gout, rheumatoid arthritis, and nerve, muscle and tendon disorders.
As these berries are potent, it is only recommended to consume them for about a month at a time and abstain for a week to 10 days before restarting again.
Juniper's oils have been concentrated and used topically for coughs and lung congestion. They have also been used by herbalists to to improve uterine tone and late or slow-starting menstrual periods.
As if this wasn't enough, Juniper Berries also relieve gas in the digestive system and increase stomach acid when insufficient.
Have you cooked with Juniper Berries?
