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Spinach and Lentil Soup – a Delicious Meatless Meal

Lentil soup… a perfectly hearty, healthy and flavourful meal you can whip up for your family in no time.
 
I’m gonna say that this is probably THE BEST lentil soup I’ve ever made! It’s perfect for a chilly winter day and if you’ve got yourself a thermos, this is great heated up and enjoyed for lunch the following day at work. Nothing beats leftovers that you can reheat quickly and is healthy at the same time. 
 
Lentils are full of soluble and insoluble fiber, both which help keep you regular, assist in balancing blood sugar and lowering cholesterol.
 
Lentils are also full of B vitamins and protein, which are both energizing and fuelling for the body.
 
These little green gems will help fill you up, not fill you out!
 
Enjoy making this recipe and share with me how much you love it! 🙂
 
P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!
 
Spinach and Lentil Soup
Serves 4
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 1 tablespoon olive oil
  2. 1 medium celery stalk, diced
  3. 1 medium carrot, peeled and diced
  4. 1/2 medium yellow onion, diced
  5. 3 medium garlic cloves, minced
  6. Sea salt
  7. Freshly ground black pepper
  8. 1 quart low-sodium vegetable broth
  9. 1 (15-ounce) can diced tomatoes with their juices
  10. 1 1/4 cups green lentils (any colour will do except red), rinsed
  11. 1 bay leaf
  12. 1/4 teaspoon finely chopped fresh thyme leaves
  13. 1/2 tsp dried oregano
  14. 1 teaspoon red wine vinegar or sherry vinegar
  15. 1 large bunch spinach leaves
Instructions
  1. Heat the oil in a large saucepan over medium heat. Add the celery, carrot, and onion and cook, stirring occasionally, until the vegetables have softened, about 10 minutes.
  2. Stir in the garlic and cook until fragrant, about 1 minute.
  3. Season with several generous pinches of salt and pepper.
  4. Add the broth, tomatoes with their juices, lentils, bay leaf, thyme and oregano, stir to combine. Cover and bring to a simmer, about 15 minutes.
  5. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 minutes more.
  6. Taste and season with more salt or pepper as needed, then stir in the vinegar.
  7. Add the spinach and stir until wilted. If you prefer a creamier texture, purée half of the soup in a blender or with a hand blender. ENJOY!!
Holistic Wellness https://holisticwellness.ca/

 

Health & Abundance,
Samantha 🙂

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Avocado & Spinach Smoothie

Tell me you’ve blended avocados into your smoothies before?

They lend such a creamy texture, not to mention an added boost of vitamin E and monounsaturated healthy fats. You really can’t go wrong with this amazing fruit!

I would say I eat an avocado almost everyday. It really is one of my favourite foods. I often hear women tell me how they avoid eating avocados due to them being rich in fat. It kills me when I hear this! There is such a misconception around fat. Often I see women order a grande starbucks latte (loaded with milk and sugar but the way!), but avoid eating nutrient rich, metabolism boosting, heart healthy avocados!

Ladies… eat avocados! Enjoy them, add them to salads, mash them and make a healthy guacamole, and start adding them to your smoothies!

This amazing smoothie is full of protein, plant based omega 3’s and full of nutrients like calcium and magnesium from a healthy serving of spinach.

Hope you enjoy! 

Avocado & Spinach Smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3 cups spring water, coconut water or your favourite nut milk
  2. 1 cup spinach
  3. 1/2 an avocado
  4. 1/2 a pear
  5. 1 tbsp hemp seeds
  6. 2 tsp chia seeds
  7. 1 tsp cinnamon
  8. 1 scoop vanilla protein powder (optional)
Instructions
  1. Add all ingredients into a high speed blender and blend together well.
  2. Drink and Enjoy 🙂
Holistic Wellness https://holisticwellness.ca/
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Perfectly Pear Smoothie

I’ll be the first to admit it….

When it’s this cold outside (-10!), it’s difficult for me to reach into the fridge and grab some greens!

I do it anyways…as eating my greens is super important for feeling incredibly vibrant, but I definitely need to talk myself into whipping up a large salad, or a cold smoothie.

Smoothies and salads are great during the summer months to keep us cool and fuelled!

During the winter, you just need to get a little creative with your greens.

As you know, I’m an avid smoothie drinker and like to think of myself as the Queen of smoothies.

So here’s a simple smoothie recipe that is perfect for the cold winter months.

It contains a mix of ‘warming’ spices that help to heat your internal body temperature while still offering you a whopping dose of minerals and antioxidants from ‘cold’ greens!

Ginger and cinnamon are amazing spices to add to your smoothies as they help to fire up your digestive juices, plus they offer a ton of antioxidants and help to support the health of your liver!

Here’s the recipe…

Ingredients:

2 cups spring water 
1 cup coconut water
half a pear
half a banana
half a kiwi
juice of half a lemon

large handful of spinach
2 tsp spirulina (Giddy Yoyo makes a great one!)
1 tsp ground or fresh ginger
1 tsp ground cinnamon
1 tsp chia seeds
2 tbsp hemp seeds
1 scoop vanilla protein powder (optional, but great to add if this is for breakfast to help keep you full)

Blend all ingredients together in a high speed blender. 

Drink  & Enjoy!

To Your Health & Abundance,
Samantha 🙂

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Spinach & Quinoa Soup & Flu Busting Juice for Meatless Monday!

I’ve been hit by the flu bug! And nothing cures a flu better than soup…and lots of supplements and rest, which I did plenty of! I have a list of soups that I love to cook, and considering this cold weather is dragging on longer than I’d like, I just may have to cook up some soup a little more frequently these next few weeks! Below is a recipe I scored from Chatelaine magazine that is loaded with nutrients and plant based protein. And if you’re trying to get rid of some sniffles, add some cayenne, chill flakes or tabasco to your soup for some extra “clear your sinuses” zing! Enjoy!

Picture from Chatelaine magazine

Spinach & Quinoa Soup

Ingredients:

1 tbsp olive oil
1 onion, chopped
1 carrot, diced
2 garlic cloves, minced
1 tsp cumin
1 tsp ground coriander
1/3 cup dry quinoa
2 cups low sodium organic vegetable broth
1 425g can eden organic white kidney beans, drained and rinsed
2-3 cups baby spinach

Directions:
Heat a large saucepan over medium. Add oil, then onion. Cook until onion is soft, about 3 min. Add carrot, garlic, cumin, coriander and quinoa. Cook for 2 more min. Pour in broth and 2 cups water. Bring to a boil, then reduce heat to medium-low. Simmer, partially covered, until quinoa is cooked, about 15 more min. Stir in beans and spinach. Cook until beans are hot and spinach is wilted, 2 to 3 more min. Serve immediately. No need to chop the spinach . Just toss it into the simmering soup and it wilts perfectly.

Vitamin C Flu Busting Juice
This juice is loaded with vitamin C which is great for colds and flus! You’ll also get an amazing dose of nutritive phytonutrients, such as lycopene and glucarates, thanks to the oh-so-tart grapefruit! These phytonutrients help fight cancer and various diseases, so drink up!

 

 

Ingredients

1 grapefruit
1 orange
half a lemon
1-2 inch piece ginger root

Press all ingredients through a juicer in the order listed above.

Happy Meatless Monday!

Health & Abundance,
Samantha 🙂

 

 

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