Soak up some soluble fiber with Carrot Lentil Coconut Stew

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Heart disease is the leading cause of death for both women and men; about 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.

Americans do not get enough fiber and this could be one contributing factor of the alarming rate of heart disease in our country. Fiber protects the heart!

One type of fiber is soluble; this type of fiber is found in beans, lentils, peas, oats, oat bran, and apples. Research has shown that fiber can lower LDL cholesterol and total cholesterol, both of which reduce the risk of heart disease.

I have created a delicious lentil stew recipe that is loaded with soluble fiber. Don’t be intimidated by the number of ingredients, they are mostly  warming spices that will give your immune system a boost—perfect for this time of year! Enjoy!

Carrot Lentil Coconut Stew using Crock Pot/Slow Cooker

      Ingredients:   

  • 2 Cups of Dry Red Lentils
  • 1 Cup of Medium Spiced Salsa (I like Newman’s!)
  • 1 Teaspoon of Vegetable Oil
  • 2 yellow onions, chopped.
  • 3 Large Carrots, cut in half length wise and thinly sliced
  • 5 cloves of minced garlic
  • 2 Teaspoons of Turmeric
  • 1 Teaspoon of Cumin
  • 1 Teaspoon of Fenugreek
  • 1 Teaspoon of salt
  • ½ teaspoon of lemon pepper
  • 6 cups of Vegetable Stock
  • Korean Chili sauce (you can purchase at any Asian Market)
  • 1 can of lite coconut milk
  • 1 Tablespoon of Lemon Juice
  • Chopped Cilantro and Unsweetened Shredded Coconut for topping/garnish

 

                Directions:

  1. Rinse lentils and soak overnight in 5 cups of water
  2. In a big soup pot, heat the oil over medium heat.
  3. Add the onions, carrots and cook for 5 minutes, stirring them until they are soft.
  4. Add the garlic, turmeric, fenugreek, salt and lemon pepper and stir for one minute.
  5. Add the salsa and bring to a boil.
  6. Stir in the lentils and vegetable stock.
  7. Transfer this concoction to a slow cooker. Cook on HIGH for 4 to 5 hours or LOW for 8 to 10 hours.
  8. Stir in coconut milk and lemon, cook for 15-20 minutes on HIGH.
  9. Add a couple of squirts of the Korean Chili sauce. Mix Well.
  10. Serve in soup bowls. Garnish with cilantro and coconut.. or a swirl Korean Chili sauce.

 

 

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Fall for Butternut Squash this Season

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Butternut squash soup

While summer is filled with delicious grilled foods and tasty entrée-size salads, fall marks the season of warming soups. Pull out your immersion blender and plan for some creamy soups from now through the holidays!

One of my favorite creamy soups is made with butternut squash….yes, creamy, but low-fat…how awesome is that?

And this soup is an excellent way to protect yourself (and your kiddos) from all those bugs traveling around. Butternut squash is high in vitamin A and vitamin C. The sweetness of this soup also helps curb your sweet tooth so I often recommend it n weight-loss menus. Enjoy!

Blissful Roasted Butternut Squash Soup

Ingredients

  • 3 pounds butternut squash peeled, seeded and cubed
  • 2 tablespoons olive oil divided, extra if desired
  • ½ teaspoon nutmeg
  • ½ teaspoon sea salt
  • ¼ teaspoon ground pepper
  • 1 medium onion, diced
  • 2 tablespoons garlic, minced
  • 6 cups low sodium vegetable broth
  • 1 medium sweet potato, peeled and diced
  • 3 stalks celery, chopped into ½ inch crescents
  • 3 Granny Smith apples, peeled and cubed
  • One bay leaf

Directions:

  • Preheat oven to 400.
  • Coat a baking sheet with olive oil or use an olive oil spray. Pour the cubes of squash onto the sheet; toss with one teaspoon olive oil, salt, and pepper. Mix to coat thoroughly and bake for 30 minutes or until fork tender.
  • Meanwhile, in a large Dutch oven, sauté onions in olive oil over medium heat for 20 minutes, until caramelized.
  • Add garlic and sauté 1-2 minutes.
  • Add veggie broth, sweet potato, celery, apple, bay leaf, and nutmeg. Add the roasted squash. Stir to distribute all ingredients, cover pot and bring to a boil.
  • Reduce heat to simmer for 30 minutes
  • Remove bay leaf. Season with salt and pepper to taste. Uncover and use an immersion blender to blend soup until completely smooth. Alternatively, work in batches with a blender or food processor.