Do you struggle to find something quick and easy to bring to work for lunch? So do I! What does one do when they have loads of CSA veggies, little time, and a busy schedule? Turn on some good tunes and make a veggie lentil soup!! Duh. Make this on Sunday and you will have lunch for the week and then some. Throw the left-overs in the freezer for a night when you don’t have time to cook dinner or grab it on your way out the door in the morning.
Lentils provide protein and fiber while the veggies are packed with vitamins and minerals. There is a hefty amount of onions and garlic to keep your immune system strong during the cold and flu seasons.
Only 1 cup of chopped collard greens has 300% of your Vitamin A, 60% of Vitamin C, 27% of calcium, and 1000% of Vitamin K for your daily value (%DV) needed!! Wow, that is impressive! See this recipe for a delicious collard green and kale recipe.
Tip: Be sure to store your soup in glassware especially if it is still warm. Use a mason jar to prevent spillage!
2 tomatoes chopped
1 Rutabaga chopped
1 Green pepper chopped
1/2 yellow onion chopped
1 yellow squash chopped
1 large leek sliced
1 bunch of collard greens chopped
3 celery sticks chopped
32 ounces vegetable broth
1 tbsp chopped garlic
3 sprigs fresh rosemary chopped
1/4 tsp salt
1/4 tsp pepper
1 tsp Penzy spice – get creative, I used their Mural of Flavor and Italian
Water to add as needed
1 tbsp olive oil
1 cup almost cooked lentils
Add ingredients to large crock-pot. Add water or additional vegetable broth to the consistency you desire. Cook on low for 8-10 hours. Enjoy!
Have a Happy Halloween!
~ Dr. Katie
Naturopathic Doctor in Woodbury and Edina, Minnesota
The days of fall have arrived and it is time for healthy fall eats like pumpkin spice, squash, soup, and spiced tea. Yum! Growing up my mom made squash with butter and brown sugar, and I crave this when fall rolls around in Minnesota. BUT I am a naturopath and butter and brown sugar just do not live in my refrigerator or cupboards. So, I improvised and made a healthier version of the old fashioned acorn squash my mom used to make. I love that this is super easy, tasty, and naturally gluten and dairy free!
Acorn squash is packed with vitamin A, lots of vitamin C, and some iron and calcium too. A half a squash only has about 115 calories.
Not a fan of acorn squash? Butternut squash or you other favorite can be used instead.
Coconut oil can be used instead of butter and still provides great flavor. Organic dark brown sugar is something I have used in baking and it works here too. You can find this at your local health food store like my favorite, Tailor Made Nutrition in Woodbury. This brown sugar is sustainably grown, organic, and rich in flavor. Nutritionally not much different than the light brown sugar typically used, but is better quality. Remember that sugar should be used in moderation. Americans consume an average of 22 teaspoons of sugar per day which adds about 350 calories daily. Yikes. The American Heart Association recommends no more than 6 teaspoons of added sugar per day, but even this seems high. Adding sugar to your food should be a treat and not a habit which is why it is optional in this recipe.
1. 1 acorn squash halved or quartered
2. 1 tbsp coconut oil
5. Optional: Organic dark brown sugar
Coat with coconut oil and sprinkle spices on squash. Bake at 375 degrees. Add brown sugar after squash has been cooking for about 15 minutes.
Cook time: 20-30 minutes (squash should be soft)