Turmeric Ginger Banana Smoothie

Whether you've been drinking a bit too much champagne lately or you are just feeling ready for a healthy kick start to the New Year.....find some time to add this refreshing Turmeric Banana Smoothie to the mix!

Turmeric is an Indian Spice that is know for it’s many positive health benefits:

• Natural anti-inflammatory

• Natural antibiotic and antiseptic

• Speeds up the healing of wounds

• Improves digestion and helps prevent gas and bloating

• Natural blood purifier

• Natural skin tonic and aids in improving skin conditions such as psoriasis and eczema

• Slows progression of MS and helps prevent progression of Alzheimer

• Lowers cholesterol and helps heal stomach ulcers

• Helps prevent cancer such as breast, prostate, skin, colon, lymphoma and leukemia and can also reduce side effects of chemotherapy

• Aids in fat metabolism and weight management

Turmeric Ginger Smoothie

• 1 banana

• 1 orange

• 1 1/2 cups Vanilla Almond Milk Unsweetened

• 2 tbsp hemp seeds

• 1/2 tsp turmeric

• 1/2 tsp ginger minced

• 1/2 tsp ground cinnamon

• 1 1/2 tbsp honey

• 1/2 tsp vanilla extract

• dash of black pepper

• 6-8 ice cubes

BLEND….And enjoy!

Easy Raw Chocolate Bark

If you love chocolate, then you will LOVE this EASY to make Chocolate Bark Plus….It’s good for you too! Cacao is abundant in minerals, vitamins and antioxidants and is quite literally a SUPERFOOD.

INGREDIENTS
3/4 cup coconut oil
3/4 maple syrup
1 cup raw cacao
1/4 teaspoon vanilla
Handful of Gogi berries, raisins + chopped dates
Handful chopped almonds, brazil nuts + hazelnuts

1. Liquify the coconut oil by placing it in a glass bowl, inside a bigger glass bowl that is filled with hot water.

2. Blend all ingredients except fruit and nuts in a blender.

3. Mix in the dried fruits and nuts by hand

4. Pour the mixture into a small baking dish.

5. Freeze for 3 hours before breaking into pieces. Keep frozen until ready to enjoy!!

Healthy{-ish} Potato Latkes

A Healthier Version Of The Hannukah Classic

Latkes are easily one of our favorite holiday foods, but considering they are traditionally fried in lots of oil, they’re not necessarily the healthiest! So I took it upon myself to turn these beloved potato pancakes into a healthier, baked version that are vegan and gluten free. Trust me…this lighter take on the classic recipe will be gobbled up as quickly as the original. They’re so easy to make, and crazy delicious!

Lisa’s Baked Latkes {Vegan + Gluten Free}

A healthier version of the classic Hannukah Latke!

Ingredients

• 2 eggs or 1 flax egg for vegan (1 tbsp ground flax, mixed with 3 tbsp warm water and let sit for 10 mins)

•  3 medium potatoes (russets are ideal), peeled and grated (I use a food processor with grater attachment)

• 1 medium onion, grated (I use a food processor with grater attachment)

• 1/2 cup rolled oats

• 1/2 cup oat flour

• 1 tbsp coconut oil, melted + more for pan

• 2 tsp sea salt

• 1/4 tsp black pepper

• For serving: unsweetened applesauce + sour cream

Instructions:

1. Preheat oven to 425 degrees F.

2. Spray or rub two baking sheets with coconut oil.

3. Lightly beat your eggs. Make flax egg (if using) and set aside.

4. Grate potatoes using food processor or box grater. Place the potato and onion mixture in a fine sieve and press down firmly with a wad of paper towels to remove excess moisture. Stir and repeat a few times with fresh paper towels until the liquid is mostly drained.This will remove most of the starch from the potatoes.

5. Grate onions and add to potato mixture (no need to squeeze out liquid)

6. Add in rolled oats, oat flour, coconut oil, flax egg or 2 eggs beaten, sea salt and pepper.

7. Take about a 1/4 cup of the mixture using your hands and form into a ball.

8. Place on baking sheet and then flatten slightly. Repeat until all of mixture has been used

9. Place in the oven to bake for 15 minutes. Remove from oven and flip carefully. Bake for another 10-15 minutes.

Happy Hannukah to all who celebrate!

All About Gluten Intolerance

Unless you have been living under a rock, you have undoubtedly seen or heard many people saying they are reducing their gluten or giving it up altogether. In some cases, people actually have allergies or a condition called Celiac disease, which is causing gluten to make them ill. Others simply have a sensitivity or intolerance to gluten. The latter is more common, so that is what we are going to talk about.

What is Gluten?

Gluten is a type of protein that is found in a variety of different grains. Many people think about wheat as being gluten, but it can also be found in rye, oats, and barley. The gluten protein is made up of other proteins, including glutenin and gliadin. These are often more closely linked to people that have negative reactions in the form of a gluten allergy or Celiac disease, which is an autoimmune condition of the small intestine. The symptoms are slightly different when comparing an intolerance or sensitivity to gluten as opposed to actually being allergic to it.

Common Symptoms of Gluten Intolerance

When you have an intolerance to gluten, your symptoms can range from mild discomfort and abdominal pain, to some of the more common signs of being allergic to gluten. First of all, you might find that you have abdominal discomfort or indigestion when you consume foods with a lot of wheat or rye. There are actually many regular food items that contain wheat or other grains, that you would otherwise think are harmless. You may eat a simple sandwich with wheat bread and suddenly find that your stomach is hurting and you might even have diarrhea or nausea. Some other common symptoms include headaches, skin changes, and allergy symptoms like coughing, sneezing, and runny nose.

Lifestyle Changes

If you are found to have a gluten sensitivity, you don’t have to completely give up all gluten, but you do need to decrease it as much as possible. The more foods you eat with gluten, the worse you are going to end up feeling. They might not cause serious illness like if you had Celiac disease, but gluten can definitely make you feel ill. If you want those stomach aches and migraines to go away, stay away from foods with wheat, rye, or barley. This includes most breads, grains, pasta, and a wide range of packaged and processed foods. You should try to stick to a diet consisting primarily of fruits, vegetables, and lean protein like meat

Connect with me!

I would love to hear from you – what has your experience been with gluten-free eating? Do you need a little extra support? As always, you can shoot me an email or connect with us on Instagram via @lisacohenloveyourlife and @goodcleanfooddelivered.

In the meantime here is a gluten free recipe that you will love! Chocolate Banana Bread Muffins

Fall Veggie Soup with Quinoa

One of my favorite parts of the transition to fall weather is the warm and cozy, comforting and hearty fall soups. I could literally eat soup every day this time of year.

This recipe for Fall Vegetable Soup with Quinoa is perfect for a chilly day. It is packed with immunity boosting nutrition and, if there's any left, it can be frozen to enjoy on a day when you just don't feel like cooking.

Ingredients:

• 2 tbsps Olive Oil
• 1 Yellow Onion (diced)
• 1 Carrots (chopped)
• 2 Celery Stalks (thinly sliced)
• 3 cloves Garlic (minced)
• 1 Large Sweet Potato (peeled and chopped)
• 2 cups Chopped Butternut Squash
• 3 Bay Leaves
• 2 pints Organic Vegetable Broth (More if needed)
• 1 can Diced Tomatoes
• 1 can Chickpeas (rinsed and drained)
• 1 cup Quinoa
• 1 tbsp Minced Fresh Rosemary
• 2 tsps Minced Fresh Thyme
• 2 cups Chopped Kale (ribs and stems removed)
• 1 tsp Sea Salt (to taste)
• 1 pinch Black Pepper (to taste)

Heat olive oil in a large stockpot over medium heat. Add onion, carrot, and celery and cook until onions are translucent, about 5 minutes. Add the garlic, sweet potato, butternut squash, and bay leaves. Cook until vegetables are tender, about 10 minutes. Stir occasionally so they don't stick to the bottom of the pan.

Add the vegetable broth, tomatoes, and chickpeas. Stir in the quinoa and season with fresh rosemary and thyme. Cook for 15 minutes or until quinoa is soft. Stir in the kale and cook for an additional 5 minutes. Season with salt and black pepper, to taste. Serve warm.

How To Buy The Best Probiotic

How to Buy the Best Probiotic 

With a plethora of options to choose from, it has become a grueling task to choose the right probiotic supplements for you. Here are some tips that will help guide you to select the best probiotic supplement right for you.

Colony Forming Units (CFUs)

CFUs, or Colony Forming Units, are the measuring unit of probiotics. This number must be clearly displayed on the probiotics bottle. A probiotic should be in the range of 3-50 billion CFUs to best suit your digestive system.

A lower range would be sufficient as a maintenance product. This potency will allow you to recover the probiotics lost due to the modern lifestyle when otherwise you have a completely healthy digestive system. 

The higher potencies are recommended for specific instances, including the following:

Stress and Travelling: Most of our immune cells live in our gut, so it is imperative to reinforce them during times that might prove crucial for our immunity, like while traveling or going through a stressful situation. The intake of probiotics at this time can help you to avoid any future concerns.

Older Age: As we age, our microbiomes lose probiotics much faster, particularly Bifidobacteria, which is found in the large intestine. A reduction in its amount may cause digestive problems. For such cases, a high potency probiotic that has high concentrations of Bifidobacteria is recommended.

Diet: An unhealthy diet loaded with processed foods is also responsible for depleting our natural probiotics. Including probiotics supplements can help a great deal in offsetting this damage.

Compromised Digestive System: If you have a problematic digestive system, probiotic intake may help restore some balance.

Products above 50 billion CFUs really don’t provide any added benefit, so don’t be fooled into thinking more is better.  

No irritants

You should look for a supplement that is free of chemicals and ingredients that could upset your gastrointestinal tract instead of aiding it. Choose a probiotic that has listed all the potential irritants that it does NOT include to be sure of the good quality of the supplement.

Shelf Stability and Guaranteed Potency

It is imperative to get what you pay for. It is important to be sure that if the manufacturer says they put 50 billion CFUs in the product you purchased that that number of CFUs remains the same four months later. To be sure of this, it is important to pay full attention to the labeling while making the purchase. The supplement you purchase should specifically say, “Potency Guaranteed Until Time of Expiration.”  It should also be shelf stable so that you don’t have to refrigerate it to keep its potency. Look for a label that says “Refrigeration Not Required” or “Shelf Stable.”

Strain Diversity

Another important factor to consider before investing in a probiotic is the diversity of strains. Look for a combination of Bifidobacteria and Lactobacilli for an average adult. This will support both your large as well as small intestine. Look for the abbreviations L. and B. on the label.

Keeping in mind the above-mentioned criteria while buying a probiotic supplement will help you to choose the right one for you. Check all these units and factors on the labeling to be sure you are purchasing the best quality the supplement.

Let’s Connect!

I hope you all enjoyed this nutrition-related post, as I’ve had a lot of questions about probiotics from my online community. Feel free to contact me if you have specific digestive issues or questions and are need of a new plan. I’d be happy to help!

Summer Salad Dressings

Summer time is salad time!

This is the time of year when we love eating fresh salads and summer produce. But it's easy to get in a rut with the same old salad dressings. I have 3 summer dressings that I always keep in the fridge that transform a salad from boring to absolutely delicious.....and they all pack a nutritious punch!

Tahini Drizzle
2 tbsp hulled tahini paste
1 lemon, juiced
2 tbsp extra virgin olive oil
2 tbsp warm water

Combine all of the ingredients in a bowl and whisk well.

Tangy Citrus Dressing
½ cup freshly squeezed orange juice
2 tbsp extra virgin olive oil
1 tbsp Dijon mustard
½ tsp ground cinnamon
1 tsp maple syrup or honey
sea salt and black pepper, to taste

Combine all of the ingredients in a bowl and whisk well.

Creamy Basil Dressing
1 large handful basil leaves
2 tbsp extra virgin olive oil
1 lemon, juiced
1 tbsp Dijon mustard
2 tbsp grated organic parmesan (Leave out if dairy free)
Sea salt & black pepper to taste

Combine all of the ingredients in a food processor and blend until smooth. You may need to add 1 tbsp water to loosen the dressing.

Overnight Oats

Lately overnight oats have been my favorite high energy breakfast!

It’s a quick and easy meal that my stomach can tolerate before a morning workout, hike or bike ride.

Soaking the oats overnight is always a good idea because it increases the digestibility of the grain, so that the nutrients are better absorbed by your body.

Ingredients:
1/2 cup rolled oats
1/2 cup nut milk
1 teaspoon chia seeds
1 tablespoon nut butter
Dash of cinnamon

Mix together and let sit in the fridge overnight. Top with fruit and nuts in the morning.

Summer Time Gazpacho

Gazpacho is the quintessential summer soup because all of the fresh ingredients are deliciously in season this time of year. Wonderful on warm evenings, when you don’t want to turn on the oven or stove to make dinner….Just prep your ingredients on a cutting board and let your blender do the rest of the work!

I love to make a little salad for the top of the gazpacho with fresh and sweet cherry tomatoes, a little diced red onion, parsley, olive oil and vinegar adds just the right amount of “extra love” to this recipe.

For gazpacho:

3 lbs VERY ripe heirloom tomatoes – use a variety of colors!
1 red bell pepper
1/2 of a green bell pepper
1/4 of a red onion
2 cloves of garlic
1 cup of sliced cucumber
2 tablespoons of red wine or sherry vinegar
1/2 cup of high quality olive oil
2 teaspoons salt (or to taste)
few grinds of black pepper

For salad garnish:

Make this salad right before eating to preserve the texture and flavor of the ingredients.

1 cup sliced cherry tomatoes
1 tablespoons diced red onion
1 tablespoon parsley, chopped
1 teaspoon olive oil
1/2 teaspoon red wine vinegar
big pinch of sea salt
grind of black pepper

Add all ingredients to your blender and blend until totally smooth and emulsified – at least 1 minute on high if not longer.

After blended, taste soup and add a little more salt or vinegar if desired. Move to the refrigerator to chill before serving for an hour or two. The flavors only get better as it sits!

Make the salad topping by mixing all ingredients together in a small bowl. Serve the soup in a bowl or cup, topped with a big scoop of tomato salad and an extra grind of black pepper.

Eating For Hormone Balance

When I was first building my health and wellness business, I was also a single mom raising a young daughter on my own. What a crazy time in my life that was! I worked crazy long hours, all the while balancing caring for Anika, and maintaining our home. I was stressed and exhausted all the time. That’s when I started learning about adrenal fatigue, and how very important hormone balance is to my health, happiness and energy. When any of the multitude of hormones in your body are imbalanced – a common problem in today’s hectic world – your health suffers. But the problems aren’t irreversible. Many solutions exist for balancing these hormones naturally, and one of the best is well within your control: the food you choose to consume.

If you’ve ever dealt with imbalanced hormones, you know how critical these chemical messengers are to your health and wellbeing.

The 10 most common signs that you could have a hormonal imbalance:

1. Poor sleep - not being able to fall asleep or stay asleep

2. Fatigue that’s not alleviated by sleep

3. Night sweats and hot flashes

4. Resistant excess weight and body fat, especially around the belly

5. Low libido or sexual dysfunction

6. Acne or other skin issues

7. PMS symptoms

8. Foggy thinking (brain fog!) and difficulty concentrating

9. Mental health issues - depression and anxiety in particular

10. Mood changes like irritability and anger

Fortunately, by making some simple changes to your diet and you can balance your hormones and prevent or reverse many of these health issues. And one of of the easiest ways to restore proper hormone balance is to fill your plate with real, whole, nutrient-dense foods.

Blackstrap Molasses

Rich in iron, blackstrap molasses can improve your mood, which relies on a balance of hormones including serotonin, dopamine and other vital hormones. This is why iron deficiency sometimes results in a poor mood, sleep, & energy levels. Also, essential minerals in blackstrap molasses, such as magnesium, manganese and calcium, can relieve menstrual cramps and support the health of uterine muscles. Have 1 spoonful by mouth, or try Kelly’s Molasses Moon Latte

Flaxseeds

Flaxseeds contain lignans, a compound that can help reduce excess estrogen. Add a tablespoon to your smoothies, salads, or coconut yogurt.

Cruciferous Vegetables

Cruciferous veggies contain a sulfur compound called diindolylmethane, or DIM, which helps support normal and healthy levels of estrogen in your body. Add a cup of broccoli, cauliflower, or brussels sprouts to your diet every day.

Bitter Greens

Bitter greens contain many nutrients that help support normal hormonal balance. Dandelions in particular are studied for their ability to ease hormone-related reproductive problems. Try serving a handful of sautéed kale or chard as a side dish to meals. Try a dandelion tea!

Broccoli Sprouts

Broccoli sprouts contain a compound called sulforaphane, which can help reduce the risk of tumors and hormone-related cancers. Add a cup of broccoli sprouts to a sandwich, avocado toast, or salad

Seaweed

Seaweed is rich in iodine, one of the most important minerals needed to help synthesize hormones in your thyroid gland. Add a dash of kelp flakes to your soups, or snack on seaweed salad dressed in a light vinaigrette.

Sauerkraut

Sauerkraut contains probiotics, or “good” bacteria, that help improve gut health. Research shows that probiotics can also affect hormones and even lower the stress hormone cortisol. Top your meals with ¼ cup of sauerkraut every day to reap those benefits.

Coconut Oil

Dietary fat plays a large role in hormonal balance, and if your testosterone levels are low, eating more healthy fat can give your levels a boost. Coconut oil is one of the best sources of fats you can eat due to its high medium-chain fatty acid content, which can improve brain health and aid in fat loss. Eat a little coconut oil every day by

Turmeric

Chronic inflammation can switch on multiple hormones in our bodies that can lead to a damaging imbalance. Turmeric is highly anti-inflammatory and can help tame this problem. Season your meals liberally with turmeric, add some to a smoothie, or reach for a supplement to get an extra dose of anti-inflammatory action. Pair turmeric recipes with black pepper for maximum absorption.

Wild Salmon

Research shows that omega-3 fatty acids, like those found in fish, can help prevent disease and can help women, in particular, keep their hormones balanced. If you don’t eat salmon, consider a high quality fish oil supplement.

HORMONE BALANCING RECIPE : Turmeric Peach Ginger Smoothie

Ingredients:

¼ teaspoon ground turmeric
½ teaspoon freshly grated ginger
1 teaspoon flax seeds
1 large peach (fresh or frozen work well)
3 ice cubes
½ cup unsweetened plant-based milk
½ cup unsweetened coconut yogurt
1 scoops2Collagen powder (I like vital proteins)
Bee pollen to garnish (optional)

Combine all the ingredients except the bee pollen in a high-speed blender and blend until smooth. Garnish with bee pollen and serve immediately.

My Ultimate Wellness Circle is an ongoing membership community -- which means you get new healthy lifestyle content like this, and coaching from me every month, for as long as you remain a member.

Yours in health and wellness,
Lisa C

Muesli and Peaches

Muesli Magic….The original breakfast of champions!

Over night oats mixed with yogurt and healthy add-ons - this quick and yummy breakfast is perfect for busy mornings and will keep you feeling energized!

You'll Need...
1/2 cup oats
1/2 apple, grated
1/2 cup yogurt or coconut yogurt
1/3 cup milk or almond milk
1 tablespoon honey
OPTIONAL ADD-INS:
1/2 tablespoon chia seeds
1/2 tablespoon flax seeds
1/2 tablespoon coconut
1 tablespoon dried cranberries
1/2 teaspoon cinnamon
1/2 tablespoon pumpkin seeds
1 teaspoon coco nibs
OPTIONAL TOPPINGS:
Yogurt
Coconut
Sliced almonds
Sliced peaches

Directions

In a cereal size bowl mix oats, apples, yogurt, milk and honey. Add your choice of optional add-ons.
Place in fridge overnight.
In the morning, top muesli with your choice of toppings. Add more milk if you want a thinner consistency.

Beautifying Broccoli Soup

My Beautifying Broccoli Soup is everything that a vegan soup should have: flavor, cleansing ingredients, and a lot of heart and soul. With only a few simple ingredients you can make a complex tasting and satisfying soup....and one that is also good for your body!

Beautifying Broccoli Soup

2 heads broccoli, florets
4 cups raw spinach (added last)
4 stalks celery
2 carrots
1 small yellow onion, chopped
2 Tbsp olive oil
6 cups water
1 cup raw cashews
1 cup cooked lentils
Handful fresh basil

Salt and pepper to taste

Optional but delicious garnishes: olive oil, toasted pine nuts, red pepper flakes

Instructions:

Heat olive oil in a large soup pot, add onion and sauté’ for 1-2 minutes on medium high.

Now add the rest of the veggies, except the spinach, and sauté for 5 minutes.

Add basil, salt and pepper. Cover and simmer for 20 minutes.

While the soup is simmering, blend the cashews in a blender with 1 cup of water.

Stir the "cashew cream" and the cooked lentils into the soup.

Blend the soup in batches, with the raw spinach. Serve garnished with a drizzle of olive oil, toasted pine nuts and a sprinkle of red pepper flakes

How Sweet It Is Not: The Blood Sugar Roller Coaster

Talk of blood sugar might make you think of diabetes, of insulin levels and people whose lives depend on careful monitoring of their sugar intake. The truth is, blood sugar levels have a tremendous effect on even the healthiest person, especially with the amount of sugar hiding in plain sight in so many of the foods we eat. Too much sugar can cause a wide variety of symptoms, from finding it difficult to lose weight, craving sugar and feeling ravenously hungry (“hangry”) or thirsty to feeling anxious, irritable, light headed, and having difficulty sleeping or concentrating.

These are all signs your blood sugar could be out of whack. But don’t stress. There are simple things you can do to help balance your blood sugar …

Foods to Balance Blood Sugar:
1. Greens:
You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

2. Fruits low in fructose:
Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

3. Protein:
Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

4. Herbs and Spices:
Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

5. Drink Healthy:
Cut out sugary, high-calorie drinks from your diet. Add drinks like herbal tea, lemon water, and cucumber juice in your daily routine.

6. Whole Grain Foods:
Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

7. Beans:
Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

8. Nuts:
Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Lifestyle Habits To Control Blood Sugar:
1. Avoid skipping meals (This is a big one!)

Fasting for long periods of time almost always leads to overeating later in the day and will send your blood sugar levels on a roller coaster of highs and lows. Eat a healthy breakfast that includes some protein and complex carbohydrates to slow the release of glucose in your system.

2. Exercise

Exercise helps cells in your muscles take up more glucose (stored sugar) in order to use it for energy and tissue repair. A long term habit of exercise also helps prevent insulin resistance, a condition that makes it very difficult to lose weight. Try to get your heart rate up and sweat at least 3 times a week.

3. Sleep

Lack of sleep can raise your stress hormones (cortisol) and make you hungry.. This makes it harder to control your appetite and say no to junk food……..so be sure to get those ZZZ’s!

The good news is you can balance your blood sugar the natural way by being conscious of the foods you eat. There is nothing more empowering than harnessing control over your own health and wellbeing and better yet, there are so many delicious and satisfying ways to do it.

Find delicious healthy recipes and more when you join my Ultimate Wellness Circle, an ongoing membership community which means you get new healthy lifestyle content like this, and coaching from me every month, for as long as you remain a member.

Roasted Tomato Soup

Tomatoes get a lot of buzz in the nutrition world and for good reason. Tomatoes are loaded with the most well known antioxidant/carotenoid, lycopene.

What is lycopene, and why is it so great?

Lycopene is a carotenoid found in tomatoes which gives it that beautiful bright red color along with a host of other powerful health benefits. Tomatoes have been shown to have anti-cancer, anti inflammatory, and cardiovascular benefits.  Lycopene has been linked with prostate cancer prevention in several studies.

I got this recipe from my friend Peggy is who is an amazing chef and hostess. Enjoy!

Roasted Tomato Soup

Serves: 4

Ingredients:

• 3 pounds fresh tomatoes (about 4 cups, halved)

• 4 cloves garlic, peeled

• 2 small yellow onions, sliced

• ¼ cup extra-virgin olive oil

• Salt and freshly ground black pepper

• 3 cups vegetable stock. You could also use chicken stock

• 2 bay leaves

• Handful of chopped fresh basil or cilantro

Instructions:

1. Preheat oven to 450F/230C.

2. Wash, core and cut the tomatoes into halves. Spread the tomatoes, garlic cloves and onions onto a baking tray. If using vine cherry tomatoes for garnish, add them as well, leaving them whole and on the vine. Drizzle with ¼ cup of olive oil and season with salt and pepper. Roast for 35-4 minutes, or until caramelized. Check on everything every 10 or 15 minutes, make sure your onions do not burn.

3. Remove roasted tomatoes, garlic and onion from the oven and transfer along with any roasting juices into a large stock pot. Add 3 cups of the vegetable stock and bay leaves. Bring to a boil, reduce heat and simmer for 20 minutes or until liquid has reduced by a third. Discard bay leaves.

4. Puree the soup in a blender until smooth. Season to taste with salt and freshly ground black pepper.

5. Garnish in bowl with chopped fresh basil or cilantro.

Crunchy Thai Salad

This delicious Thai Salad features cool cucumbers, crunchy carrots, red bell peppers, red and Napa cabbage tossed together with a delicious citrus peanut dressing. It’s full of color, nutrition and is super easy to make!

Ingredients:

1/4 cup Creamy Peanut Butter
2 tbsps Unseasoned Rice Vinegar
2 tbsp Fresh Lime Juice (from one lime)
3 tbsps Vegetable Oil
1 tbsp Soy Sauce (use gluten-free if needed)
2 tbsps Honey
2 Garlic Cloves (roughly chopped)
1 Inch Square Piece Fresh Ginger (peeled and roughly chopped)
1 tsp Salt
1/4 tsp Crushed Red Pepper Flakes
2 tbsps Fresh Cilantro Leaves
4 cups Chopped Napa Cabbage
1 cup Shredded Carrots
1 Red Bell Pepper (thinly sliced)
1 Small English Cucumber, Halved Lengthwise (seeded and thinly sliced)
1 cup Cooked And Shelled Edamame
2 Scallions (thinly sliced)
1/2 cup Loosely Packed Chopped Fresh Cilantro

Directions:

For the dressing, combine all of the ingredients except for the cilantro in a blender and process until completely smooth. Add the cilantro and blend for a few seconds until the cilantro is finely chopped. Refrigerate until ready to serve.

For the salad, combine all of the ingredients in a large bowl and toss to combine. If serving right away, drizzle the peanut dressing over top and toss; otherwise, serve the dressing on the side so the salad doesn't get soggy.

Cedar Plank Salmon With Lemon & Rosemary

Meet your new favorite super simple summertime dinner. Perfect for a summer bbq, or an elegant gathering. You’ll love this healthy recipe!

Ingredients:

• Cedar Plank(s) For Grilling

• 1/4 cup Olive Oil

• 1/2 tsp Salt

• 1/2 tsp Freshly Ground Black Pepper

• 2 tsps Lemon Zest (from 2 lemons)

• 1 tsp Chopped Fresh Rosemary

• 1 tsp Chopped Fresh Thyme

• 2 cloves Garlic (minced)

• 4 Salmon Fillets

• Lemon Wedge

Fill a large bowl or sink with water. Soak the cedar plank(s) under the water for at least 1 hour.

In a baking dish large enough to hold the salmon, combine the olive oil, salt, pepper, lemon zest, rosemary, thyme, and garlic. Mix well. Add the salmon and turn to coat evenly with the marinade. Cover and refrigerate for at least 30 minutes or until ready to grill (you can do this up to 4 hours ahead of time).

Preheat the grill to medium-high heat (400°F to 450°F).

Pat the soaked planks dry and place the salmon on top. Place the planks on the grill grates, close the cover and cook for 10 to 15 minutes, or until salmon is done to your liking. Douse or mist the plank with a bit of water if it catches fire. Serve the salmon on a platter right off the plank with lemon wedges.

Easy Lentil & Sweet Potato Curry

This Lentil & Sweet Potato Curry is the perfect comfort food. Especially on a chilly, Sunday evening in fall. So cozy! It was all made in one pot, in less than an hour....a perfect bowl of healthy goodness.

Ingredients

• 2 tablespoons extra virgin olive oil

• 1/2 yellow onion, chopped

• 1 inch fresh ginger, grated

• 2 cloves garlic, minced

• 2 sweet potatoes, peeled and cubed

• 1 tablespoon yellow curry powder

• 1/2 teaspoon cayenne pepper, more or less to taste

• 4 cups low-sodium vegetable broth or water

• 3/4 cup red lentils

• 1 teaspoon salt, more or less to taste

• 1 can (14 ounce) coconut milk

• 2 cups baby spinach, chopped

• 2 cups cooked basmati rice for serving

• fresh cilantro, chopped, for garnish

• chopped cashews, for garnish

Instructions:

Heat the olive oil in a large pot over medium heat. Add the onion and cook 5 minutes until soft. Add the ginger, garlic, and sweet potatoes and cook until fragrant, about 1 minute. Stir in the curry powder and cayenne and cook another minute.

Add the broth and lentils. Season with salt. Bring the mix to a boil over high heat, then reduce the heat to low. Cover and simmer 15-20 minutes, until the lentils are soft and the sweet potatoes tender.

Stir in the coconut milk and spinach, cook 5 minutes. Remove from heat.

To serve, add rice to a serving bowl and ladle the soup on top. Garnish with cilantro and cashews.

Ginger Tahini Dressing

Tahini is a highly nutritious paste that is made from sesame seeds. It’s rich in protein, fiber, copper, selenium and is full of healthy fats.

Here is a yummy tahini dressing which also contains immune boosting ginger and garlic!

I love it over salads or roasted veggies.

Ginger Tahini Dressing

• 2 tbsp olive oil
• 2 tbsp tahini
• 1 tsp garlic, minced
• 1/2 tsp grated ginger
• 2 tbsp apple cider vinegar
• 2 tbsp water

Whisk all ingredients or give it a whirl in a food processor.

Lisa's Immune Boosting Veggie Stew

This soup is like a multi-vitamin in a bowl!

It’s got amazing anti-microbial, anti-viral and anti-inflammatory properties. It's high in antioxidants which are great for the immune system. It’s rich with vitamin c, beta carotene, calcium, potassium, vitamin K, B6 and iron. It also boosts the metabolism, balances blood sugar levels and is an excellent source of plant protein!

Serves 4

Ingredients:

• 1 can black beans, rinsed

• 1 cup of red lentils

• 3 sweet potatoes, chopped

• 2 cups greens
  (spinach, kale, swiss chard or a combination of these)

• 1 tsp of fresh ginger grated

• 1 tsp turmeric

• 1/2 cayenne pepper

• 1 tsp ground coriander

• 1/2 tsp cumin

• 4 cups veggie broth (more may be needed)

• 3 cloves of garlic crushed

• 1 onion, chopped

• 4 stalks of celery, chopped

Directions:

1. Heat 2 tablespoons of olive oil in a pan over medium high. Saute the onions and celery for 6-8 minutes, until softened. Add the garlic and saute for an additional minute, being careful not to burn the garlic. Add the spices and ginger and mix thoroughly.

2. Add the sweet potato, black beans and lentils. Mix through coating everything. Add the veggie broth and bring to a boil. Cover, and reduce heat to a simmer for 20 minutes. Once the sweet potato is nice and soft take off the heat, add your greens place the lid back on and let it wilt down.

3. This soup can be made in large batches and frozen or eaten throughout the week, delicious with brown rice, quinoa or on its own.
   
   
   

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