Congee: Convalescing Soup For Times Like These

Congee, also known as Jook, is traditionally made by cooking 1 cup of rice with 10 cups of water over a period of 2-3 hours until you have a gelatinous soup with tiny particles of rice grain. From here, sweet or savory additions can be made to suit your taste and offer support to your body’s health needs. I like to think of it as a recovery soup. My first experience with congee was having it at a road side stand in the Hutong in Beijing, 17 years ago. There was a big steaming pot of white milky looking liquid and then a buffet of greens, mushrooms, chicken, tofu, beans, asian pear, fresh herbs, spices and Chinese herbal ingredients like Goji berries and Chinese dates. I went for the tofu, fresh herbs and soy sauce. Simple, nourishing and delicious. Being home these past few weeks has made me nostalgic for comfort food but also gives me time to teach my daughter and husband, simple wholesome recipes that can be made to suit everyone’s taste buds.

The simplest way to make a savory congee is with four ingredients - 1 cup of rice, 10 cups of water, a tablespoon of salt and a tablespoon of oil. Add salt, rice and oil to large pot over medium heat. Stir rice for a minute until it is well coated by the oil and then add about 5 cups of water. Bring water to a boil and then cover to simmer. Set your timer for 30-minutes, check the simmer, stir the pot and add a cup or two of water. Do this over the course of a 2-3 hours until you have a viscous liquid. That is my basic recipe.

Over the course of the last two decades, I have replaced water with a veggie or bone broth. You can take the salt down a notch, assuming the broth has plenty, but it’s all up to you. Using a broth will offer more nourishment and flavor, but honestly, the topping ingredients you use at the end can support your flavor. Congee is simple and doesn’t need much, like a good bowl of rice, it sometimes just needs a bit of butter and salt. It is ideal for the young and old, those suffering from exhaustion or overwork, post-partum mothers, cancer patients and those recovering from the flu.  A perfect soup for times like these.

Here are my recommendations for making a savory congee the whole family will enjoy.

Use one cup of your favorite rice, congee is traditionally made with white rice, but brown will work too. Choose 10 cups of your preferred liquid (water or broth) , oil and salt. Make the base as described above, it is really quite easy and since we are all spending a lot of time at home, it’s not so much of a bother. While the congee is cooking, you can prep your toppings. I really like shiitakes sautéed with ginger and garlic, fresh scallions and cilantro. Sometimes I will grab a bunch of vegetables and sauté them and throw them in. With congee there is no right or wrong, add tofu, chicken, hot sauce, egg, beans, greens. Let your congee experience be a healthy and healing smorgasbord.

One final note, if your are making a congee with fruit, use water as your base and just a pinch of salt. Warm congee for breakfast with poached pears, apples, blueberries, cinnamon and walnuts can also be a nice way to start the day!

Food as Fuel - PEACHY BAKED OATMEAL

My husband has been training for his first marathon, taking place this October in Chicago. Keeping him fueled, mostly by plants has been my current challenge and passion. Finding long stretches of land to make up the mileage has been his challenge out in Fire Island. The two most important meals of the week are Friday night dinner and Saturday morning breakfast due to the long runs that happen every weekend. I think I found a winner with this Peachy Baked Oatmeal. Easy to prep and made with any assortment of fruit and nuts, I plan to make this each season with a selection of what the farmers market has to offer. Here I used walnuts, farm stand peaches, pineapple and shredded coconut. This fed a crew of five, 2 of which who ran an 18 miler! We were all beyond satisfied!

This recipe was based on Heidi Swanson’s Coconut Baked Oatmeal and the memory of one I ate when working in Jamaica more than 20 years ago! I highly recommend adding this to your menu planning for fall and winter, the whole family will be swooning! My version is vegan, but I have added suggestions for a vegetarian option as well. The beautiful thing about baked oatmeal is that any fruit will do, so use what you have and see how it goes! I will be making this every weekend until the training is over!!!

INGREDIENTS

• 1-2 bananas, sliced into 1/2-inch pieces

• 3 peaches, peeled and cut into small cubes

• 1 cup pineapple, cut into small cubes

• 2 cups rolled oats

• 1/2 cup shredded coconut

• 1 teaspoon baking powder

• 1/2 teaspoon salt

• 1 cup full-fat coconut milk

• 1 cup water

• 1 tablespoon ground flax meal*

• 1 tablespoon maple syrup

• 2 teaspoons vanilla extract

• 3 tablespoons coconut oil, melted*

• 1 cup walnuts, chopped

PREPARATION

Preheat the oven to 375F degrees. Use 1 tablespoon of the coconut oil across the inside of a square 8-inch (or equivalent) baking dish. Spread a single layer of bananas and half of the pineapple across the bottom of the baking dish.

In a bowl, combine the oats, shredded coconut, baking powder, and salt. In another bowl, whisk together the maple syrup, coconut milk, water, flax meal, the remaining oil, and the vanilla. Sprinkle the dry mixture over the bananas and pineapple in the baking dish. Drizzle the coconut milk mixture over the oats. Sprinkle the peaches, walnuts and remaining pineapple across the top.

Bake for 45 minutes or until walnuts and coconut are a golden brown. Serve with coconut milk drizzled over the top.

*An egg can replace the flax meal and butter can replace the coconut oil.

HOW YOU CAN EAT TO REDUCE PAIN, ANXIETY, AND INFLAMMATION FROM CALLIE EXAS

My partner in CBD Education, Callie Exas, a Personal Trainer, Registered Dietitian and CBD IT Girl wrote this amazing piece on something near and dear to my heart, eating to enhance your anti-inflammatory responses. Callie and I are combining forces and hosting a Mind Body Workshop on the ins and outs of using CBD in your alternative medicine tool kit. Specifically, we’ll be breaking down the Endocannabinoid system and how to incorporate lifestyle shifts to enhance it. And on the CBD front we’ll talk to specifics on what to look for and how to choose the right products for what ails you. Both Callie and I came together because of our passion around using CBD products in our private practices so please join us at Hidden Hemp in Brooklyn on June 27th from 7-9pm. Each ticket includes a $15 credit toward any products in the store the night of the event. Find out more on my event page, we have limited spots so sign up early.

You can read more about Callie and her non-diet philosophy here. She is the real deal and her philosophy on food, nutrition lifestyle aligns very well with mine.

THE ENDOCANNABINOID SYSTEM

Humans have a neuro system called the Endocannabinoid (ECD) system. This neuro pathway runs with both the central and peripheral nervous systems and it's a team player when it comes to regulating a bunch of important functions like fertility, appetite, pain, mood, memory, and stimulation of exercise endorphins after working out. When the system is whack, either in the case of over activity or under activity, it can result in a lot of inflammation. Under active ECD has been linked to fibromyalgia, IBS, migraine, and inflammation. Overactive ECD systems are tied to dis-regulated appetite, metabolic syndrome and obesity, blood lipid issues.

EATING FOR A RESILIENT NEURO SIGNALLING SYSTEM

While CBD is all the rage right now, your nutrition is super important in determining your body’s ability to signal properly. Here’s the thing, CBD is great for treating acute and chronic situations. But your nutrition plays a key role in preventing chronic illness and supporting that ECD system’s neuro pathway. That’s right. You can eat yourself happy, literally. So what’s a lady to do.

Think anti-inflammatory thoughts! No. Actually, you can support a health ECD system by increasing your omega 3 to omega 6 fat ratio. Omega 3 fats are found in cold water fatty fish, nuts, seeds, avocados and dark leafy greens. Omega 6’s are often in processed foods with corn oil, soybean oil, palm oil. Now, I’m not saying you need to eliminate Omega 6s. They are essential. Just be mindful. That is all. We need fat in our diet. Fat helps build healthy supple cells and neurons. It helps protect the brain and keeps inflammation at bay. Low fat/no fat diet crazes of the 90’s may have led to the downfall of the endocannabinoid system for a lot of people. Research has shown the low levels of omega 3s in diet are linked to premature aging, dementia and mental illness. Moreover, healthy intake of essential fats is linked with better insulin and glucose control.

In addition to healthy fats, eat the rainbow- meaning eat in color! Antioxidants are extremely helpful in reducing inflammation. Certain foods contain antioxidant molecules called terpines. These molecules help reduce inflammation within the ECD system and promote proper signalling. Terpines are found herbs and plants like broccoli, mangoes, sweet potatoes, dark chocolate, rosemary, cloves, black pepper and pot (just sayin’). They’re highly potent and effective. Eat yourself happy!

CBD 101

CBD works by binding the body’s cannabinoid receptors within the ECD system to reduce the expression of inflammatory markers. In other word , it has the ability to calm the neurons down and shut down the inflammatory response mechanisms. (You can read more about that here.)

In the case of PMS, hormonal fluctuation causes increased expression of inflammatory markers called cytokines. Broad Spectrum oil essentially helps other neuron receptors put these inflammation markers in a headlock so that they can’t act out anymore - making you feel normal and less like a train wreak.

As we learn more, it’s clear that Broad Spectrum CBD from Hemp is going to start rocking our world in terms of how we treat chronic heath issues going forward.

Here’s the jist. CBD comes from the cannabinoid family of plants however, there are many different species out there - not just the marijuana variation. For the record, it’s also found in hemp. Also, cool fact: your body make cannabinoids naturally. CBD does not have any psychoactive side effects. When taken in its pure form, you will not get high. It’s biologically impossible - this is why hemp based CBD is 50 state legal and you’ll pass a drug test if you decide to use it. In 2014, President Obama signed The Agricultural Act of 2014, making plants with less than .3% THC legal. Drug tests are used to detect THC (the component of cannabis that gets you stoned). More importantly though, this little compound is proving to be extremely medicinal. Research has shown that it is therapeutic for a vast array of conditions, including but not limited to PMS, chronic pain, fibromyalgia, arthritis, IBS, IBD, anxiety, depression, cramps, migraine, sleep, acid reflux, and the list goes on.

IS CBD OIL RIGHT FOR YOU?

It might be, but that doesn’t the diminish the importance of healthy, varied diet full of plants, and essential fats. Only you can be the judge. Broad spectrum hemp oil is an all natural, non toxic substance that contains not just CBD, but also all of those beneficial antioxidants. There is substantial peer-reviewed evidence from the medical community that this treatment works for people suffering from life impeding chronic illnesses like migraine, gut problems, mood disorders, and chronic pain. Lastly, it has few serious side effects unlike prescription drugs.

If you’re thinking of trying CBD out, make sure to get it from a trusted source that’s third party vetted. Check out Tonic Vibes if that suits you. Having met the owner of the company and trying these products makes me comfortable recommending them to some people if I feel it's right for them. Lastly, you’ll also want to be sure that it doesn’t interact with any other medications you’re taking so be sure to talk to your healthcare provider about dosage.

I work with women to help them create better mind body connections with nutrition. Contact me if you’re interested in working together to eat happy, stop stressing about food and find balance on your plate without going bonkers.

BREAKFAST OF CHAMPIONS

I was a child of the 60’s and 70’s. A typical breakfast included a bowl full of one of the following - Wheaties, Captain Crunch, Honeycombs, Sugar Pops, Rice Crispies, Apple Jacks, Fruitloops and Trix. My siblings and I would fight over who got the prize inside. I am not sure when I grew out of sugary cereals but at some point I must have realized there was more to breakfast. Today my eating style is influenced by science, longevity research and sustainability. I know what makes me feel good and what heals my ailments. I also love, love, love my food to taste delicious so I try to create yummy variations using a diverse group of plants, fats, flavors and food groups. And when cycling season gets underway, I eat to sustain my energy levels as well as nutrient loading for joint health. My current Breakfast of Champions looks like this - a wholegrain bowl of superseeds, healthy fats and herbs to enhance digestion. This power breakfast is my all time favorite post- cycling fuel. By the way, you don’t need to be training for anything to eat this power bowl, it will also affect your brain and cholesterol levels positively, so it’s a great recipe for starting your day! This whole grain and seeded breakfast bowl includes a vegan source of omega 3-fatty acids, a good source of fat and a hint of cumin to aide your digestion.

INGREDIENTS

1/2 cup Bob’s Red Mill Gluten Free Steel-Cut Oats

1 tablespoon each, Pumpkin Seeds, Hemp Hearts, Sunflower Seeds, Ground Flax Seed, Chia Seeds

1 Tablespoon olive oil

1/4 teaspoon Cumin

1 pinch Himalayan Pink Salt

PREPARE

Cook oats according to package, add toppings and enjoy.

Side note: Want a sweeter version, replace cumin with cinnamon and add your favorite seasonal fruit.

PLANT BASED LASAGNA with KALE CASHEW RICOTTA

When the nights are cold and the days are short, cozy up to a nutrient dense, flavorful, one pot-meal that can feed an army. I have a love/hate relationship with lasagna. I absolutely love it, but my belly hates it. When I figured out that I couldn’t tolerate dairy and wheat, a few years back, I began recreating my favorite comfort meals without them. I think I finally figured out the consistency and ingredient mix in this recipe. Happily, the careful look at how food can poison and cure us, I was able to take the time to figure out what works and what doesn’t for my body. I can now tolerate these foods occasionally, but honestly, I don’t really miss them. Figuring out inflammation for me was a rewarding journey. I have gotten back to loving food rather than dreading stomach aches and skin problems, not to mention joint pain. When you listen to your body and become adept at understanding the signals, you learn the benefits of seeing it as a feedback loop, the microcosm of our internal systems reflects the macrocosm of this planet. Eat with the seasons, eat real food, eat plants, be happy.

INGREDIENTS

LASAGNA

1 butternut squash or 2 sweet potatoes, Sliced thin

1 zucchini Squash, sliced thin

1 white onion, sliced into thin rounds

1-2 russet potatoes, sliced into thin rounds

1 lb spinach, sautéed with garlic

1 garlic clove, minced

1 cup vegan mozzarella, Myokos or Parmela brands are my favorite and have real food ingredients

24 ouches Marinara Sauce, make your owner make it easy and use Rao’s Brand, there is nothing that compares, except maybe your Gand mother’s sauce

Salt

Pepper

1/2 lb Shitake mushrooms, sautéed until well done, optional topping for a heartier, wintery dish.

KALE/CASHEW RICOTTA

1 bunch kale, stems removed

1 cup raw cashews, soaked in water for 1 hour

2 garlic cloves

Juice from 1/2 lemon

PREPARE

RICOTTA

Soak cashews ahead of time for one hour. Set a large pot with about an inch or 2 of water on the stove and bring to boil. Once the water is boiling, add the kale, cover and let blanch for 1 minute. Strain excess water and rinse with cold water. Using a food processor, add the juice of 1/2 lemon, 2 garlic cloves, 1 generous pinch of salt, 1 teaspoon nutritional yeast, blanched kale and soaked cashews, pulse for about a minute or more until you have a ricotta like consistency. You may have to scrape down the sides of the container and pulse a few times to get the right texture. It should be light and fluffy and slightly sticky. This will be the glue for the lasagna.

LASAGNA

This all works very quickly if you have a mandolin slicer, if not, then turn on some music and get slicing. Organize the vegetables their own separate piles for easy assembly. Using a pat of your favorite veg based oil/butter sautée spinach with a teaspoon of oil and 1 clove of minced garlic until wilted, strain off the liquid and set aside.

Take 2 - 3 tablespoons of marinara and coat the bottom of your lasagna pan, then start with your sweet potatoes or butternut squash and layer the vegetables so that the pan is covered. Next,add a few dollops of the cashew ricotta and then another layer vegetables, this time, perhaps the white potatoes which takes the place of the noodles. Then add a pinch of salt and pepper and a layer marinara, in the middle, layer your spinach and just keep repeating different layers like so - Marinara, sweet potatoes, ricotta, potatoes, salt, pepper, marinara, vegan mozzarella, zucchini, onion, salt pepper, marinara, Repeat 2-3 times depending on the depth and shape of your pan. Once you get the top, place the rest of your marinara, ricotta and a handful of vegan mozzarella. Preheat the Oven to 350, cover and bake for 1 hour. Add sautéed shitakes for a heartier meal with a healthy dose of protein.

Let me know how it goes! This is definitely a show stopper and your guests will not believe it is plant-based!

Lentil Falafel for the Holidays?

LENTIL FALAFEL HAS OUR HEART

I don’t know about you, but I am always looking for new and interesting ways to please my small crowd and to date, this is our family’s favorite recipe; plant-based, savory comfort food at its best. I had the pleasure of receiving the base recipe for Lentil Falafel from my friend Sharon Matz, who learned it from her mother. I never imagined this would be a recipe that I would make time and again because it seemed too labor intensive.  But I have to tell you, it really isn’t a lot of work and the tahini dressing can be made ahead and the salad can be prepared while the falafel are frying. We have brought this into our monthly dinner menu rotation, sometimes twice per month. It is a meal that the whole family can get involved with, making patties, heating pita on the stove, drizzling the tahini, chopping vegetables.

This is my variation on Sharon’s recipe with just a few minor changes. I  use more parsley and I use coconut oil to fry. For gluten free options, replace wheat bread crumbs with Gluten free version which can be found at your local health food store or made from stale or toasted gluten free bread in the food processor.

About The Main Ingredient

Falafel are traditionally made with either fava beans or chick peas, but I have found that lentils are a perfect replacement for a lighter version of this traditional Jewish/Israeli comfort food.

Lentils are naturally high in fiber which make it a great anti-inflammatory food for most people and a great source of complex carbohydrate.  The reason I use lentils versus the traditional chick pea, is purely because my body digests these legumes more efficiently than chick peas. I have naturally chosen lentils as my legume of choice across the board. I have become obsessed with sporting them before cooking to enhance their digestibility, making them more nutrient dense. Can’t do beans? Try using raw, shredded sweet potatoes in place of lentils.  Let me know your favorite falafel ingredients, maybe we can have a party!?

FALAFEL

INGREDIENTS

1 cup green or brown lentils, soaked for at least 2 hours or over night.  

1 medium white onion, chopped

1-2 handfuls parsley leaves

½ - 1 teaspoon sea salt, start with less and add more  after testing the batter

¼ teaspoon pepper

1 teaspoon ground cumin

1-2 cloves garlic

Breadcrumbs, I like Ian’s Gluten Free Bread Crumbs

Pita bread

Oil for frying, I like using coconut oil

Pickles, for garnish

Prepare

Place lentils, garlic and onion in food processor.  Blend until mushy but do not liquify, should be lumpy, some lentils can remain whole. Add parsley, salt, pepper and cumin. Pulse until blended. Place batter into bowl and add breadcrumbs or matzo meal to bulk it up, about ¼ cup should do. Make flat patties with batter.  Fry in oil, until nicely brown.

SALAD

INGREDIENTS

1-2 ripe tomatoes, chopped

¼  red onion, finely chopped

1 tablespoon parsley leaves, finely chopped

Pinch of salt

Juice from ½ lemon

1 tablespoon olive oil

PREPARE

Add ingredients to a small serving bowl, toss with lemon juice and olive oil

TAHINI DRESSING

INGREDIENTS

⅓  cup tahini

⅓  cup water

¼  cup lemon juice.

2 garlic cloves, chopped.

½  teaspoon salt

10 parsley leaves

PREPARE

Add all ingredients, except water to a food processor, while everything is processing, begin drizzling in water until you have the perfect consistency.

ASSEMBLING YOUR FALAFEL

Take a slice of pita and warm it directly on the stove burner, making sure not to burn it.  You can cut off the top and stuff your pita or just place the salad and falafel directly on top, drizzle with tahini, fold and eat.

Lacto Fermen... WHAT?

Lacto-Fermention

 healing ~ food ~ alchemy

The fermentation of fruits and vegetables is prevalent in most cultures, in fact the ancient Greeks understood that important chemical changes took place during  fermentation. They called this  change “alchemy.” The preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These live microorganisms provide a vital dose of diversity to your gut. The bacteria behind many ferments also produce beneficial compounds that give these foods their antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic properties. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine. Other alchemical by-products include hydrogen peroxide and small amounts of benzoic acid.

Once you are comfortable with the process of making your own fermented foods (it was so foreign to me at first and I thought I might  accidentally kill myself with bad bacteria), it takes only 3-5 days to the the finished product depending on the temperature of your home. Here's an easy recipe that I have made numerous times with different herbs and spices.  Start simple.

"Let food be your medicine and medicine be your food", surely Hippocrates ate fermented vegetables!

RAW SAUERKRAT

1 medium cabbage, cored and shredded (I used red cabbage)

1 tablespoon caraway seeds

1.5 tablespoons sea salt ( I used Himalayan)

In a bowl, mix the caraway seeds cabbage and sea salt.  Massage with clean hands of pound with a wooden pounder or meat tenderizer for about 10 minutes, to release the juices.  Place the cabbage in a wide mouth, sterilized canning jar, being sure to press the cabbage so that it is tightly packed down and covered by the juices.  Place a weighted jar directly onto the cabbage so it stays packed down and cover with a towel. Leave the cabbage to ferment for 5-7 days, being sure the cabbage is covered by it’s juices.  After 5 days, cover the cabbage and place in cold storage.  It is ready to eat and only gets better with age.

As a medicinal take 1-2 tablespoons per day.

VEGAN LENTIL CHILI BOWLS

During the holiday crunch, I find that my eating habits fall a little short.  Chili has always been a regular winter meal for us and this version is by far the healthiest and tastiest variation I have come up with.  Meaty without the meat is how I like to think about it.  The richness comes from the addition of the butternut squash. I puree 1/2 of it to thicken the soup and then set the rest aside as a topping.  Even finicky kids will devour it.

Serves 6 to 8

1 lb butternut squash, cut into ¼ inch cubes

1 medium onion, chopped fine

1 medium red pepper, diced

2 cups water

1 14.5 ounce can crushed tomatoes

1 15 ounce can kidney beans

1 15 ounce can pink beans

¾ cup black lentils

2-2.5 tablespoons chili powder

1 tablespoon cumin

1 tablespoon olive oil

2 cloves of garlic, minced

2 teaspoons Celtic sea salt

¼ teaspoon black pepper

¼ teaspoon red pepper flakes

1 bunch cilantro, chopped

Juice from 1-2 limes

Optional - see toppings list below.

In a large soup pot, saute garlic, onion, red pepper, salt, pepper, 2 tablespoons chili powder, and ground cumin on medium heat for 3 minutes, add in black lentils until they are coated with oil, about 1 minute.  Add in crushed tomatoes, canned beans and water.  Bring to a boil, cover and turn to simmer for about 30 minutes.

In a separate medium pan, saute 1 clove of garlic in a small amount of olive oil.  Add the butternut squash cubes, saute for 1-2 minutes, cover and add 1/4 cup water, let steam for 7-10 minutes until squash is tender. Puree 1/2 of the squash, save the rest for toppings. Add the puree to the chili and let simmer for another 30 minutes. Add in the lime juice and more chili powder to taste.

After the chili has thickened, about 1-1.5 hours total cooking time, it is ready to serve.  Prepare various toppings listed below.

Recipe Notes:

Individualize the chili bowls by offering optional add-ins like greek yogurt, pico de gallo, cheddar cheese, jalapeño, hemp seeds, avocado, cilantro, lime wedges, tortilla chips, quinoa, rice.

CACAO SMOOTHIE BOWL

Chocolate for breakfast?  You bet. Packed with amazing anti-oxidants, loads of omega-3 fatty acids and plenty of fiber, this is a delicious way to start your day without the guilt.  I include smoothie bowls into my diet when the weather warms up.  It’s a great way to get a variety of important daily nutrients in one easy to assemble meal.  It travels well too!  (Get yourself a great thermos and you are all set!) Spring is coming and eating fresh fruits and vegetables naturally cleanses the digestive system and wakes up the detoxification effects of the liver. Don't forget the greens!!!

Want to eat like this all the time?  Join the LK5 Spring Cleanse.  We start March 30th this year and for 10 days we eliminate inflammatory foods, increase our alkalizing menu and finally end with a few days to come back down.  You are given 40+ pages of tried and true cleansing recipes that you will continue using throughout the season!

INGREDIENTS:

1 tablespoon cacao nibs

1 handful spinach

1 acai smoothie packet (samboza)

1 banana

½ cup strawberries

1 cup coconut or other dairy free milk

TOPPINGS:

1 tablespoon hemp seeds

1 tablespoon chia seeds

¼ cup mixed nuts

¼ cup fresh raspberries

In a high powered blender, blend coconut milk and spinach until smooth.  Add in the cacao, smoothie packet, banana, and strawberries and blend for about 1 minute or to the consistency you like.  Pour the smoothie into a bowl and top with nuts, seeds and fresh fruit.

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SHOPPING LIST

cacao nibs, hemp seeds, chia seeds, mixed nuts, Samboza Acai smoothie packet (samboza), spinach, bananas, fresh strawberries, fresh raspberries, coconut or other dairy free milk

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MADRAS CURRY DAAL

Daal is the simplest, easiest indian dish to make and it is ready in less then 30 minutes.  This nourishing dish can be transformed many different ways but on it's own, dressed up with some savory and sweet additions, it is my favorite winter lunch.

INGREDIENTS:

2 cups butternut squash or pumpkin

1 cup coconut milk

1 1/2  cup red lentils

1/2 cup cilantro for garnish

1/2 onion 

1 -1 1/2tablespoons madras curry powder

10-12 cherry tomatos 

1 clove garlic

lime

salt 

pepper

1 tablespoon olive or coconut oil

optional toppings:  avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes

PREPARATION:

In a pot, add butternut squash or pumpkin, onion, cherry tomatoes, a clove of garlic and a teaspon salt to 1 tablespoon of olive or coconut oil and sauté until fragrant. To this,  add 1 1/2  tablespoons madras curry powder and coat the veggies and then add in 1 cup of red lentils, cover with about 6-10 cups of water or broth and simmer until squash is tender. Puree. Taste.  At this point, add in another 1/2 cup of red lentils and more seasoning if needed and a cup of coconut milk. Let simmer for 10-15 minutes until Daal is tender. Great on its own or over quinoa with added vegetables or optional toppings listed above. Serve with garnish of cilantro and lime wedges.

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SHOPPING LIST

butternut squash or pumpkin, coconut milk, red lentils, cilantro for garnish, onion , madras curry powder, cherry tomatoes , garlic, lime, olive or coconut oil

optional toppings:  avocado, pumpkin seeds, dried cranberries, coconut yogurt, red pepper flakes

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