Lentils With Spinach

Here is a recipe that is easy and healthy! It is vegan, low fat, high in plant based protein and chlorophyl (see the benefits of chlorophyl here). This recipe is so pleasing to the  palate, I think I could eat it every day. It consists of only seven ingredients, including salt! Try experimenting with additional ingredients to add some new flavors and textures, for example, kale or roasted hazel nuts. I found the basis for this recipe in the book “Thrive Foods” by Brendan Brazier. I simply adapted the recipe a little by adding onions and substituting kale for the spinach.

(Makes about 4 – 1 cup servings)

Ingredients

1 tbsp Coconut Oil

3-5 cloves chopped garlic

1/2 lemon

1/2 onion – diced

3-4 C Chicken Broth or vegetable broth

1 C Red Lentils – well rinsed

3 C spinach or de-spined kale

Salt and/or pepper to taste

**Makes about 4 servings

Directions:

  • Add coconut oil to Dutch oven or similar high sided saute pan and place over medium to low heat.
  • Add onions and saute for about 2-4 minutes or until it begins to brown
  • Add garlic and saute for 2-4 minutes
  • Add 2 cups of vegetable or chicken broth and add lentils – bring to boil
  • Back off temperature and simmer without lid for between 30 – 40 minutes, adding broth as it cooks to maintain moisture and broth base. Cook until lentils are tender
  • Add spinach and mix as you simmer for 2-4 minutes until it is wilted and mixed into lentils
  • Remove from heat and squeeze lemon over the top, add salt, mix and serve

The Real Deal About Cleanses

vegetablesJanuary is the time when everyone is making resolutions to be healthier in the new year. Setting goals for fitness and diet. And of course….doing a cleanse. I am sure you have heard the phrase, “I can’t eat that, I’m on a cleanse,” more in the last few weeks than you ever care to again.

So how and why are people doing these cleanses? What does it entail? What are the benefits? And do you have to starve yourself and drink only juice for 10 days? (No, you don’t.)

Honestly, this is actually a great time to do a cleanse for a few reasons. First, the holidays are over and we all experience a bit of a “downtime” period, where we are laying low and recovering from the social gatherings, unhealthy foods, and holiday drinking that so often goes along with the past few months. Second, people feel inspired for various reasons by the idea of a new year, and want to make changes towards living and feeling healtheir.  This resolve helps motivate us as we temporarily eliminate all of our favorite unhealthy foods that we love, and are probably poisoning us. Finally, being healthy is a not a temporary state, but rather a process that evolves along with us. It takes work, but comes with rewards we have grown accustomed to taking for granted. People like rewards.

There are many types of cleanses being touted as miracle cures for various symptoms and illnesses. Some people are looking for a quick way to lose weight, or “reset” their body. The cleanses we prescribe at the clinic are tailored to the patient, and address their specific needs in regards to their current health. The most basic cleanse is a three week detoxification cleanse that involves eliminating inflammatory foods and supporting your system with supplements meant to detoxify and supply essential nutrients.

You do eliminate foods, including gluten, wheat, chocolate, alcohol, dairy, sugar, nuts, and caffeine.  It is hard. But it is worth the sacrifice, because you experience a state of health and well-being that you might have never experienced before. Patients report better quality sleep, improved digestion, increased energy, better mental clarity, weight loss, reduced acne and overall improved mood and well-being.

Call us with any questions about what type of cleanse might be right for you, or even if you are simply curious about how diet changes might affect your health.

The Beauty of Stir Fry

Summer is the time of fresh produce, and we all love hitting up farmer’s markets and local stores for the freshest vegetables of the season. What’s one of our favorite things to make with all of these vegetables? Stir fry! Stir fry points of power:

1 – Simplicity –  Your grocery list, like the ingredients, is as raw and simple as it comes… just about any type of veggies, some lean meat (if you like), garlic, chicken/vegetable stock, oil and a good hot wok and you are set. The cooking is easy and the key is high heat, frequently tossing some garlic and a touch of oil in with each bunch of veggies and cooking the firmer veggies (e.g. cauliflower, carrots) a little longer. Popping the lid over the wok will cook and soften things a little quicker.

2 – Cleans you – If you are on cleanse, trying to eat healthier, carnivore to the end, vegetarian, gluten-free, dairy-free, anti-inflammatory, you name it…the basic stir fry can satisfy all the above diets. One of the cleanest and healthiest meals on the planet…go ahead and pick up an issue of your “Clean Eating” magazine or a copy of your cleanse diet and the stir fry is your go-to without sacrificing flavor or creativity.

3 – Cleans your fridge – Yes! The added bonus with cooking up a stir fry is it is the perfect way to clean out the fridge and use those aging  vegetables and that half-empty broth container. Basically empty the veggie drawer (with some minor prepping) into that stir fry. The stir fry is not picky about what you put in it, it welcomes all veggies with open handles.

 

Shaved Asparagus With Arugula Recipe

I found this super easy and delicious recipe on The New York Times Wine & Dining page.

A couple quick tips: For those following a Cleanse Diet, you can simply omit the parmesan from the recipe and it still tastes fantastic. You can also leave out the prosciutto and it will still have great flavor as well. It is quick to put together with very few ingredients and no cooking.  For some additional protein and a great compliment – try adding some crumbled roasted Hazelnuts on top.

Bon Appetit!

– Jake (Sarah’s husband)