Читать книгу Lose Weight Habits it's Easy! - Sarah. Leneart - Страница 9
ОглавлениеThe Best Ever Red Lentil Dahl
Ingredients:
•2 tablespoons coconut oil
•1 medium onion, chopped
•3 large garlic cloves, minced
•2 tablespoons freshly grated ginger
•2-3 large carrots, peeled and finely diced
•1 (5 oz) package baby spinach
•1/2 teaspoon ground turmeric
•1 1/2 cups dried red lentils, rinsed and picked through
•2 cups low-sodium vegetable broth
•1 (14-oz) can light coconut milk
•2 teaspoons curry powder (or more to taste, based on preference)
•1 teaspoon ground cumin
•1/2 teaspoon sea salt + fresh cracked pepper
•Cilantro and green onion for garnish (optional)
Instructions:
1. Heat a large pot over medium heat and add in oil. Add in chopped onion, garlic, and a pinch of salt. Stir to combine. Sauté over medium heat for 4-5 minutes, stirring occasionally, until onions have softened.
2. Stir in the ginger and carrots, and continue sautéing for 3-4 more minutes.
3. Add in the curry powder, cumin, and turmeric. Stir well. Cook for a minute, until fragrant.
4. Stir in entire can of coconut milk, red lentils, broth, and salt. Bring to a simmer and reduce heat to medium-low. Cook, covered with the lid ajar, for roughly 15-20 minutes, or until the lentils and carrots are tender. Stir occasionally to prevent the lentils from sticking to the bottom. Add a touch more broth if you prefer a thinner consistency.
5. Once lentils are cooked, turn off the heat and stir in the spinach. Combine it into the dahl well as the heat will help to wilt it.
6. Serve over basmati rice or quinoa and garnish with cilantro and green onions.
7. This dahl will keep for up to a week in the fridge or 4-5 weeks frozen and enjoyed throughout the winter.
The Best Tempeh Vegan Chili
Ingredients:
• 1 large onion, chopped
• 1 8oz. package tempeh, crumbled
• 3 large cloves garlic, minced
• 1 can (15 oz.) red kidney beans, drained and rinsed
• 1 green bell pepper, cored, seeded and diced
• 2 tablespoons olive oil or coconut oil for sauteing
• 1 can (28 oz.) fresh diced tomatoes
• 1 can (4 oz.) mild green chilies, diced
• 1 cup water
• 2 tablespoons chili powder ( I use simply organic vegetarian chili spice mix)
• 1/2 teaspoon chipotle powder, optional
• Salt & freshly cracked pepper to taste
• scallions, for garnish
• sliced avocado, for garnish
Instructions:
1. In a large dutch oven or stockpot, heat oil over medium heat.
2. Add onions, garlic, spices and tempeh and cook for 5 minutes stirring frequently. Add beans, tomatoes, green chilies, bell pepper and water.
3. Bring to a boil, reduce heat to low, partially cover and simmer for roughly 45 minutes.
4. Let sit for 15-20 minutes before serving. Serve with green onions, avocado or cilantro.
Avocado Tomato Salad
Ingredients:
• 1 cup cherry tomatoes, chopped
• 1 tbsp red onion, chopped
• 1 avocado, chopped
• 1 cup cucumbers, chopped
Dressing:
• Juice of half a lemon
• 2 tsp balsamic dressing
• 1 tbsp extra virgin olive oil
• Pinch of sea salt or himalayan
Instructions:
1 Mix all ingredients together in a salad bowl and enjoy!
Roasted Asparagus
Ingredients:
• 1 tbsp olive oil
• 1 lb asparagus spears
• 1 tsp balsamic vinegar
• Sea salt and pepper
Instructions:
1. Preheat oven to 350º F. Line a baking dish with parchment paper.
2. Rinse and clean asparagus spears and cut off dry rough ends.
3. Lay spears across baking sheet and drizzle with oil, vinegar, salt and pepper and gently combine. Roast for approximately 15 minutes, or until desired tenderness is reached.
Herb Roasted Sweet Potatoes
Ingredients:
2 medium sweet potatoes
1 tsp dried rosemary
1 tsp dried oregano
sea salt and pepper to taste
1 tsp chili flakes (optional)
Instructions:
1 Preheat oven to 375º F.
2 Rinse and scrub sweet potatoes. Leave the skin on.
3 Line a large baking sheet with parchment paper.
4 Chop sweet potato into 1-2 inch chunks. Place chunks onto baking sheet and add seasonings.
5 Using your hands, gently mix the sweet potatoes to combine with the seasonings. Roast for approximately 40 minutes, or until you’ve reached your desired tenderness/crispness.
Kale Caesar Salad
Salad Ingredients:
• 2 tablespoons hemp seeds
• 5-6 cups (1 large bunch) raw kale
• 1 tablespoon nutritional yeast
• Organic or homemade croutons (optional)
Caesar Dressing Ingredients:
• 2 teaspoons dijon mustard
• 1 tablespoon tahini
• ½ cup raw cashews, soaked overnight or for 4 hours
• 1 cup water
• Juice of 1 large lemon
• 3 tablespoons nutritional yeast
• 3 garlic cloves
• Black pepper & sea salt to taste
Instructions:
1. Massage kale in a large salad bowl and set aside.
2. Add all caesar dressing ingredients into a food processor and blend until well combined. You may need to add more water, depending on the consistency you like.
3. Add dressing to salad and top with hemp seeds, nutritional yeast and croutons.
Broccoli Avocado Soup
Ingredients:
• 1 head broccoli, trimmed and chopped (about 6 cups)
• 1 avocado, chopped
• 1 Tbsp coconut oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1/4 tsp red pepper flakes
• 4-6 cups vegetable broth (enough to cover the broccoli)
• 2 cups baby spinach
• Sea salt and freshly ground black pepper
Instructions:
1. Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 3-5 minutes.
2. Season with salt and pepper.
3. Remove from heat, and stir in spinach.
4. Transfer soup to a blender and puree with avocado.
5. Adjust seasonings and garnish with fresh pepper.
Spinach Lentil Soup
Ingredients:
• 1 medium celery stalk, diced
• 1 medium carrot, peeled and diced
• 1/2 medium yellow onion, diced
• 1 (15-ounce) can diced tomatoes with their juices
• 3 medium garlic cloves, minced
• 1 tablespoon olive oil
• Freshly ground black pepper
• 1 quart low-sodium vegetable broth
• Sea salt
• 1 1/4 cups green lentils (any colour will do except red), rinsed
• 1 bay leaf
• 1 teaspoon red wine vinegar or sherry vinegar
• 1 large bunch spinach leaves
• 1/4 teaspoon finely chopped fresh thyme leaves
• 1/2 tsp dried oregano
Instructions:
1. Heat the oil in a large saucepan over medium heat. Add the celery, carrot, and onion and cook, stirring occasionally, until the vegetables have softened, about 10 minutes.
2. Stir in the garlic and cook until fragrant, about 1 minute.
3. Season with several generous pinches of salt and pepper.
4. Add the broth, tomatoes with their juices, lentils, bay leaf, thyme and oregano, stir to combine. Cover and bring to a simmer, about 15 minutes.
5. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 minutes more.
6. Taste and season with more salt or pepper as needed, then stir in the vinegar.
7. Add the spinach and stir until wilted. If you prefer a creamier texture, purée half of the soup in a blender or with a hand blender. ENJOY!
Creamy Tomato Soup
Ingredients:
• 2 carrots, chopped
• 3 garlic cloves, chopped
• 1 tablespoon tomato paste
• 2 tbsp grass coconut oil
• 1 onion, chopped
• 6-7 large tomatoes, roughly chopped
• 3 cups vegetable stock
• 1 tsp coconut sugar
• 2 tsp black pepper
• 1/4 cup fresh basil leaves, roughly chopped
• 1 tbsp sea salt
• 1/2 cup coconut milk (from the can)
Instructions:
1. Heat oil in heavy-bottomed pot over medium-low heat. Add the onions and carrots and saute for about 8-10 minutes, until very tender. Add the garlic and cook for 1 minute. Add the tomatoes, coconut sugar, tomato paste, basil, vegetable stock, salt, and pepper and stir well. Bring the soup to a boil, lower the heat, and simmer, uncovered, for 30 to 40 minutes, until the tomatoes are very tender.
2. Add the coconut milk to the soup, stir well and transfer to a blender. Alternatively, you could use an immersion blender. Transfer soup back to the pot and gently heat (if necessary). Serve with fresh black pepper and basil leaves.
3. To discard some of the pulp, you can pour the soup through a strainer before adding back to the pot. I was ok with a little pulp, but just a suggestion.
