Spiced Red Lentil, Tomato and Kale Soup

Spiced red lentil soup with lentil, tomato and kale. Photo courtesy of Susan Geffers.

This soup packs 13 grams of protein and 11 grams of dietary fiber! ... and of course no cholesterol.

Healthy benefits

Red lentils are rich in protein, provide iron without the fat and cholesterol. The fiber helps you feel full with less food. High fiber legumes like lentils are especially useful for those trying to stabilize blood sugar levels, as your metabolism burns them very slowly over time. The fiber is also effective in lowering blood cholesterol. 

Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. They are also are one of the best sources of lycopene, a powerful antioxidant that helps protect cellular structures and DNA.

Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Ingredients 172 calories per serving (serves 6 cups)

1 tsp extra virgin olive oil (or other oil)

2 large garlic cloves, minced

1 sweet onion, diced

3 celery stalks, diced

1 tsp ground cumin

1 tsp chili powder

1/2 tsp ground coriander

1/4 tsp smoked paprika 

1/8 tsp cayenne pepper 

2 large fresh tomatoes diced (or 14-oz can diced tomatoes)

5-6 cups vegetable broth

1-1/2 cup red lentils, rinsed and drained

2 handfuls torn kale leaves (or spinach)

Fresh cracked pepper

Preparation

Sauté the onion and garlic in oil for about 5 minutes over medium heat in large pot. Add water to sauté as needed to avoid drying out. Add in the celery and sauté for a few minutes more.

2. Stir the spices (cumin, chili powder, coriander, paprika, cayenne). 

3. Stir in the tomatoes (or can of diced tomatoes), broth, and uncooked lentils. 

4. Bring to a boil, reduce heat, and then simmer uncovered for about 20 minutes, until lentils are tender and fluffy.

5. Stir in kale, or spinach when close to done to maintain its nutritional value.

6. When in serving bowl, add fresh cracked black pepper.

I use 1 cup containers to store in the refrigerator ... easy to take to lunch and have anytime.

Note to vegan chef

It's best to put in the kale just before the soup is ready to hold the bright green color. I always leave out salt in my recipes but you could add sea salt and black pepper if you like. I think it's spiced enough and it's good to beak away from the usual salt and pepper.

This is also perfect using water instead of vegetable broth. Using water instead of canned vegetable broth greatly reduced the sodium and still tastes great because of the vegetable juices and spices.

After I did the nutrition breakdown I was curious to know where the sodium was coming from so I checked it out.

Here is the sodium breakdown (per serving):

3 celery stalks ... 7 mg

1-1/4 tsp ground cumin ... 1mg

1-1/2 tsp chili powder ... 4mg

2 tomatoes ... 2mg

5-6 cups vegetable broth ... 636 mg (Here's the sodium!!)

1 cup red lentils ... 2 mg

2 fresh kale greens ... 10 mg

I just checked the labels of two of my organic vegetable broth ingredients and they were both 570 mg. This is higher than I would like. I'm going to look for low sodium version or start making my own vegetable broth. Maybe I'll just use water or do a combination.

Recipe inspired (yet modified) from Oh She Glows

Reference: The 10 Healthiest Foods, The Truth About Kale, Calorie Count

Zucchini Slices with Marinara Sauce and Fresh Basil

Zucchini Slices with Marinara Sauce and Fresh Basil

A simple way to enjoy the delicate tastes of the summer's harvest.

Healthy benefits

Zucchini is one of the very low calorie vegetables. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

Tomatoes are antioxidant powerhouses and are excellent for promoting the good health of the colon, prostate, pancreas, heart and bone. They improve cholesterol profiles, combat blood clots and act as an anti-inflammatory. They even help fight diabetes and migraines. What's not to love?

Basil is also a good source of magnesium, which promotes cardiovascular health by prompting muscles and blood vessels to relax, thus improving blood flow and lessening the risk of irregular heart rhythms or a spasming of the heart muscle or a blood vessel.

Ingredients 230 calories per serving (serves 1)

7 zucchini slices
Ground black pepper
1 cup marinara sauce
5-6 fresh basil leaves

Preparation

Slice fresh zucchini and shape in half-circle on small plate. Generously add ground black pepper on the zucchini. Make a circle shape with heated marinara sauce while not completely covering the zucchini.

Note to vegan chef

You could steam the zucchini but I like it uncooked. Eggplant would also be a good option. I usually make this as a 'spaghetti swap'.

Zucchini Slices with Marinara Sauce and Fresh Basil ... yet another way to enjoy zukes!

Reference: Healthy Eating: Homemade Marinara Sauce,  Zucchini Nutrition Facts, Calorie Count

Joke of the Day:

Question: How many meat-eaters does it take to change a lightbulb?

Answer: None. They'd rather stay in the dark.

  

Romaine Lettuce with Lemon and Dill Salad

Romaine Lettuce with Lemon and Dill Salad

This is a tangy lip-smacking salad that's filling with only 31 calories.

Healthy benefits

It's high in calcium, a mineral that gives strength to bones and teeth. It is important for muscle contraction, blood clotting, and nerve function. It is also a good source of Riboflavin, Vitamin B6, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.

Lemons are an excellent source of Vitamin C. Vitamin C is also vital to the function of a strong immune system. The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flus, and recurrent ear infections. 

Dill is an important source of Vitamin C, dietary fiber and manganese, iron and magnesium.

Ingredients serves one, 31 calories per serving

5 Romaine Lettuce leaves
2 tsp of lemon juice
1 tbsp fresh dill
1 tsp sesame seeds
1/8 tsp Balsamic Vinegar

Preparation

Remove lettuce stems and break into 1-2" pieces. Combine ingredients and serve.

Note to vegan chef

Using fresh dill is much better than dried dill, although I've used it and it's ok. Balsamic Vinegar is strong for my tastes so I add very little. 

Reference: Self Nutrition Data, Lemon/Limes, Dill, Calorie Count

Fresh Salsa with Sautéed Zucchini and Panko Crumbs

Fresh Salsa with Sautéd Zucchini and Panko Crumbs

This is a delicious way to enjoy fresh salsa without the high-calorie chips! The Panko crumbs add an interesting texture.

Healthy benefits

Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. They are also are one of the best sources of lycopene, a powerful antioxidant that helps protect cellular structures and DNA.

Zucchini is a source of potassium, a mineral essential for the function of all organs, tissues and cells in your body. One medium zucchini provides 512 mg of potassium. Zucchini also provides phosphorus, which is an important structural component of bones and cell membranes.

Fresh Salsa Ingredients serves 1, 232 calories per serving (5-6 slices)
3 medium size garden fresh tomatoes, stems removed, finely diced
1/2 small red onion, finely diced
1 stem of green onion (scallion)
2 cloves of garlic
1 Jalapeño chili pepper (stems, ribs, seeds removed) finely diced
1 squeezed juice of lime
1/2 cup of chopped cilantro
1/8 tspn sea salt
1/8 tspn ground black pepper
1/8 tspn oregano
1/8 tspn ground cumin

Other Ingredients 
1/2 medium zucchini
Small bowl of water
Small bowl of Panko crumbs (about 1/3 cup or less)
1 tbspn canola oil

Salsa Preparation

• Dice tomatoes
• Prepare chili pepper (avoid touching them with your hands. Use a fork to cut up the chili or use a paper towel to protect your hands. Wash your hands thoroughly after handling. Avoid touching your eyes for several hours). 
• Combine all ingredients in medium sized bowl. 
• Taste. If it's too hot, add more tomato. If not hot enough, add a few chili seeds or ground cumin.
• Allow the flavors to combine by letting it sit for one hour.

Zucchini and Meal Preparation

• Slice zucchini
• Heat pan with 1 tbspn of oil (add a little water to pan if necessary)
• Submerge zucchini slices in water
• Press zucchini slices in small bowl of Panko crumbs so that Panko crumbs stick to zucchini
• Sauté zucchini on both sides until panko crumbs get a little dark and zucchini a little dry

Note to vegan chef
I don't like to be challenged with heat by my food so I keep it on the milder side. You may want to add the chili seeds to spice it up.

Reference: Tomatoes,  Raw Zucchini Nutrition, Calorie Count

Pineapple Stir Fry with Quinoa

One of my favorites ... a fun way to have stir fry!

Healthy benefits

This stir fry is very high in manganese, vitamins B6 and C. Manganese is a mineral that is part of many different enzymes working throughout the body.  Vitamin B6 helps nerve cells to communicate. It is involved in making hormones, insulin, antibodies, and cell membranes, and is needed for the normal breakdown of protein, carbohydrate and fat. Vitamin C is an antioxidant that protects cells against damage, helps wounds to heal, fights infections, promotes healthy bones, teeth, gums and blood vessels, and aids in the absorption of iron.

It's also high in magnesium and vitamin A. Magnesium is a mineral important for muscle contractions, a healthy nervous system, immune system and strong bones. It is involved in hundreds of enzyme reactions in the body. Vitamin A is needed for normal vision, immunity, growth and reproduction. It keeps the mucous linings of the respiratory, urinary, and intestinal tracts healthy to prevent bacteria and viruses from entering. 

There is no cholesterol and it's low in saturated fat.

Ingredients (serves 3, 345 calories per serving. One serving is without pineapple shell)
Pineapple and quinoa are the core ingredients, but you can use whatever you have for vegetables.
Chunks from pineapple (about 2 cups)
1/2 carrot
1/4 cup green bell pepper
1 tbsp ginger
4 button mushrooms
3 scallions
1/4 cup zucchini
1/4 cup peanuts
2 tbsp chives
2 garlic cloves
2 tbsp lliquid aminos (or lite soy sauce)
2 tbsp water
1 cup quinoa
2 cups vegetable stock

Preparation

• Slice pineapple lengthwise starting at the base and cut through the top leaves with a long knife
• Remove the core 
• Remove the pineapple chunks and chop into bite size pieces
• Prepare one cup of quinoa with 2 cups vegetable stock
• Cut vegetables into small pieces. Use a large wok.
• Stir fry ingredients in 2 tbsp of water quickly (within a minute) at high temperature, continually tossing as you add each ingredient
• Be sure to add the vegetables that take the longest to cook to the pan first. Carrots first, ginger and garlic last. After all vegetables are cooked add soy sauce and mix.
• Add cooked quinoa into wok and briefly toss
• Spoon stir-fry mix into the pineapple halves and serve

Note to vegan chef
You will have more stir fry than what fits into the two halves so plan on having one serving as extra or as leftovers. So it's really 3 servings of stir fry. Add more soy sauce and water if you prefer more juice.

Reference:  Calorie Count

Refreshing ... Tiny's chef: "Didn't need to mark menu as 'vegan' because it's normal food."

It was my good fortune to get a lunch recommendation from a local P-town dog-owner for Tiny's Restaurant, a local organic-scratch kitchen serving breakfast and lunch. He couldn't say enough good things about it. He was right and now I'm a fan of Tiny's too.  

I was surprised to see so many vegan choices throughout the menu interspersed with traditional fare. After enjoying the Vegan Caesar Salad with garlicky tempeh croutons, which was outstanding, I had the pleasure of chatting with Chef/Owner Kristyn Samok. 

I asked Kristyn why the vegan food dishes were not marked as 'vegan' on the menu. She said, 'she didn't need to mark them as 'vegan' because it's normal food. Why get caught up in labeling food? Vegans and non-vegan love delicious healthy food.' It was so refreshing to hear this! We both agreed that the word 'vegan' tends to create a distance with those who are unfamiliar with vegan food perhaps because of their fear of the unknown. Having vegan dishes blend in the menu with traditional fare did make it more approachable!

Vegan Caesar Salad with garlicky tempeh croutons

Tiny's Restaurant in Provincetown, MA

Tiny's website shares ' Our food is deliciously casual with an occasional fluffy flair, it's approachable. Our food ideas are influenced by years of cooking with pan cultural staffs and eating in various parts of the world. It's great for us to have the ability to create new menus from week to week without having to try to fit into a specific box. And to share some of our experiences through food. "

I'm already looking forward to my next visit.

Tiny's (local food from farm to table), 336 Commercial Street, Provincetown MA Facebook link

Vegan Chocolate Pudding

If you love rich chocolate, you'll love this chocolate pudding. 

Healthy Benefits

Soy milk is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. These nutrients provide energy and keep your body functioning at its optimum level.

One tablespoon of unsweetened cocoa powder contains 3 to 9 percent of the recommended daily intake of iron, manganese, magnesium and zinc. In addition to carrying oxygen, iron helps make red blood cells and is essential for your immune system. Manganese is a component of enzymes that form cartilage and bones, metabolize nutrients and function as antioxidants inside every cell in your body. Magnesium helps produce energy and maintain a normal heart rhythm. Zinc is vital for the production and development of new cells, including immune system cells. Without enough zinc, the number of bacteria-fighting cells goes down and you become more susceptible to illness. 

Ingredients (130 calories per cookie, makes 4 servings)

1-1/2 cup soy milk

3 tbsp cornstarch
1/4 cup cocoa powder
1/3 cup maple syrup

- Whisk all ingredients together in a medium saucepan. 
- Cook over medium heat, stirring constantly until pudding is thickened. 
- Pour into individual serving dishes and chill. 

Note to vegan chef

You can add 1/4 tsp of vanilla extract but I left it off because of the alcohol content. I tried swapping the maple syrup for agave nectar but it doesn't work, stay with the maple syrup. You can use almond milk in place of soy and it's fine. When I first started making this I used rice milk and it was good but there's no protein in rice milk so I switched to soy or almond milk.

References: Benefits of Unsweetened Cocoa Powder, Maganese Facts, Calorie Count

Recipe modified from Food for Life by Neal Barnard, MD, Recipes by Jennifer Raymond, p278.