How to Build a Better Lunch or Dinner Bowl ::infographic::
Vegan Carrot & Sweet Potato Soup
Soups are normally a fall and winter staple in my diet, but having recently purchased a Vitamix I couldn’t help but try out one of my favorite recipes in my new toy. This recipe incorporates nutrient-dense carrots and sweet potatoes. These orange superstars contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints. Best of all, this recipe is incredibly easy to make and economical.
Vegan Carrot & Sweet Potato Soup
What You’ll Need:
- 1 tbs coconut oil
- 1 large sweet onion, chopped
- 1 lb carrots, chopped
- 1 large or 2 small sweet potatoes, chopped
- 4 cloves garlic, minced
- 1/2 tsp Jamaican All-Spice
- 1/2 tsp Cinnamon
- 1/4 tsp Nutmeg
- 1/4 tsp Cayenne Pepper (double down if you like it spicy)
- Salt & Pepper (to taste)
- 1 carton (or 32 oz) organic vegetable stock (low sodium)
How to Make It:
- Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions sautéing 5-7 min or until tender and translucent.
- Add garlic, all spice, cinnamon, nutmeg, cayenne and salt and pepper, cooking for another 2-3 min.
- Add sweet potatoes and carrot.
- Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes and carrots should be easy to pierce and pick up with a fork but not falling apart.
- Finally, use a standing or hand blender to purée the mixture in your saucepan until smooth.
- Adjust your seasoning for spice and saltiness. Serve hot and enjoy!
I poured this mixture into canning jars making it an easily transportable lunch for the office. Pair it with a side salad or some roasted veggies for a delicious, gluten- and dairy-free midday meal.
Sweet Sesame Raw Kale Salad
If you’re reading my blog, chances are you know what kale is. Chances are even greater that you’re mildy obsessed with it. If this hasn’t happened yet, just you wait, pretty soon you’ll be buying the 2 lb big bag and putting this green goodness into anything you can think of–and for good reason!
Kale gets its emerald green hue from high levels of two disease-fighting carotenoids (lutein and zeaxanthin). These nutrients are part of the cellular makeup of your eye and help protect those peepers against harmful blue light and ultimately macular degeneration–the leading cause of eyesight loss in Americans over 60.
You like to see right? (Rhetorical question obviously.) Seriously though, go buy some kale and make this raw salad (or my kale chips) and do your part to protect that precious vision. Life is too beautiful not to see it through.
Sweet Sesame Raw Kale Salad
What You’ll Need:
- 2 tbs toasted sesame seeds
- 2 tbs sesame seed oil
- 2 tbs rice vinegar
- 1 tbs light soy sauce
- 2 tsp honey
- 1 tbs fresh ginger, grated
- 6 cups (or handfuls) curly kale, chopped
How to Make It:
- Mix all ingredients except kale in a mason jar (or any small container with a snug lid). Give the contents a good shake until combined.
- Put chopped kale (stems removed) in a large mixing bowl. Pour dressing on top and massage kale (yes, massage) for 1-2 min until thoroughly coated. (Manipulating the raw kale like this helps the dressing seep into the leaves, softening the kale and making it easier to digest.)
- Cover and let marinate in the fridge for at least an hour. I like to leave mine overnight.
BONUS TIP: this makes for a yummy dressing on just about any salad. Try it over cold soba noodles or shredded romaine with some raw cashews, blood orange segments, and lightly pan-fried tofu for a healthy vegetarian lunch.
10-Day Cleanse: Recipes (8-10)
Kale Citrus Salad with Chickpeas
Ingredients:
- 1 orange, squeezed (4 tbs)
- 2 tbs apple cider vinegar
- 2 tbs sesame oil
- 1 clove of garlic, minced
- 1/4 tsp cayenne pepper
- black pepper (and salt for the non-cleanse version)
- 2 cups of curly kale or dinosaur kale
- 1 cup red cabbage, shredded
- 1/2 red onion, thinly sliced
- 1/2 red pepper, thinly sliced
- 2 tangerines, peeled and separated into sections
- 2 tbs sunflower seeds
- 1 tbs sesame seeds
- 1 cup chickpeas
How to make it:
- In a large bowl, squeeze fresh juice of one orange and add apple cider vinegar, sesame oil, cayenne pepper, black pepper and 1 clove minced garlic. Whisk to combine.
- In same the bowl, add kale and cabbage. Massage the dressing made in step 1 into the leaves of the kale and shreds of cabbage for at least 2 minutes. Let the kale to sit and marinate for 30 min or more.
- Add shallots, red pepper, tangerine sections, sunflower seeds, sesame seeds and chickpeas and toss to combine.
- Let the whole salad marinate in the fridge overnight, then enjoy!
Warm Vegetarian Quinoa Salad
Ingredients:
- 3/4 cup quinoa, uncooked
- 1 1/2 cups water
- 1 tbs coconut oil
- 1/2 eggplant, diced
- 1 small zucchini, diced
- 2 cloves of garlic, diced
- 1/4 tsp chili powder
- black pepper (and salt for the non-cleanse version)
- 1 red bell pepper, diced
- 1/2 cup red kidney beans
- 1/2 cup chickpeas
How to make it:
- In a medium saucepan, toast quinoa over medium-high heat for 1-2 min, being careful not to let it burn. Add water, bring to a boil, then reduce heat to a simmer and cook for 15 min or until all water is absorbed.
- While quinoa cooks, heat coconut oil in a large sauté pan over medium heat. Add diced eggplant and zucchini and cook for 7-8 min, or until veggies are tender. Add 2 cloves minced garlic and cook for another 2-3 min. Remove from heat.
- When quinoa is done, remove from heat. Add sautéed veggies to quinoa, add black pepper and chili powder, and give it a good mix. (Note: when you’re not on the cleanse, add salt–it’ll taste yummier)
- Wait 5-10 minutes then add diced red pepper, red kidney beans, and chickpeas to the quinoa mix.
- Taste for seasoning, adjust, and enjoy!