Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Lentil and Sausage Soup with Quinoa and Kale

Oh my goodness this soup is AMAZING!  I literally just kind of made it up as I went along.  I couldn’t stop myself, I just kept adding more ingredients and it just kept getting better and better!

I think I have told you before how much I love soups, especially healthy ones.  This one is ridiculously healthy too.  With the kale, lentils and the quinoa, it’s packed with protein, fiber and lots of nutrients.

YUM.

And it tastes as amazing as it looks…

Ingredients

1 tablespoon grapeseed or olive oil

3 cloves garlic, diced

1 pound turkey sausage, casings removed, you can also use pork or chicken sausage (I used turkey sausage with red and green peppers inside)

1/2 cup carrots, diced

1/2 cup onion, diced

1/2 cup celery, diced

1 tablespoon basil, dried

1 tablespoon oregano, dried

1 teaspoon rosemary, dried

1/2 teaspoon thyme, dried

8 cups low sodium chicken broth (you can also use 6 cups broth and 2 cups water)

16 ounces dried lentils, rinsed

1 1/2 cups cooked quinoa

5 cups kale

Instructions

  1. Place oil and garlic in large pot or dutch oven.  Cook for 1-2 minutes until garlic softens.
  2. Add sausage and cook over medium-low heat until browned and no longer pink inside, about 5-8 minutes.  Break the sausage up into bit size pieces.
  3. Add diced vegetables and seasonings. Stir well and slowly add the broth, lentils and quinoa.  Turn heat to high and bring it to a boil.  Once boiling, cover the soup and reduce heat to low.  Simmer for 45-60 minutes until lentils become soft.  Add kale in the last 5-10 minutes.  Serve immediately.  Top with grated parmesan cheese if desired.

Nutrition Facts
Serving Size 1 bowl, makes 6-8 servings
Amount Per Serving
Calories 352
Total Fat 16.5g
Saturated Fat 4.6g
Trans Fat 0.1g
Cholesterol 38mg
Sodium 423mg
Total Carbohydrates 48.8g
Dietary Fiber 16.8g
Sugars 1.6g
Protein 26.9g

*Nutritional Information provided by http://www.caloriecount.com, not 100% guaranteed accurate

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Quinoa Pumpkin Chocolate Chip Squares

I am SO excited for the Fall!! I love pumpkin so much that I try to make as many fun things as I can with it 🙂

This time of year I become even more obsessed with pumpkin recipes.  I came across this delicious Martha Stewart recipe for Pumpkin Chocolate Chip bars and decided to change it up a bit.  I think most of you know how much I LOVE quinoa.  Love it.  Really love it.  I love that it is a complete protein and has such a wonderful, nutty texture.  Soooo…. (you know where I am going with this, don’t you?) why not add it to these cookie Bars? Fantastic.  A little fax seed never hurt anyone, right?  (Actually it’s PACKED with omega-3-fatty acids, fiber and antioxidants)  Finally, pumpkin is a powerhouse of nutrition.  It’s loaded with vitamins, minerals and antioxidants.  Sooooo….these squares are a heathier option that your ordinary butter laden chocolate chip cookie 🙂

*One note, I used 2 cups of flour and the squares come out more cake-like.  If you would like a chewier square, reduce the amount of flour.

Ingredients
 

2 cups whole wheat pastry flour (I bet you can substitute all purpose gluten free flour)

1/2 cup flax seed meal (ground flax)

1 teaspoon pumpkin pie spice

1 1/2 teaspoon cinnamon

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup butter, room temeperature

2 tablespoons turbinado sugar

3 tablespoons 100% maple syrup

1 egg

1 cup cooked quinoa, cooled

1 1/2 tablespoons pure vanilla extract

1 1/2 cups 100% pumpkin (not pumpkin pie filling)

3/4 cup dark chocolate chips

  1. Preheat oven to 350 degrees.  Spray a 9 x 9 or 9 x 13 casserole dish with nonstick baking spray.
  2. Mix the flour, flax seed, pumpkin spice, cinnamon, baking soda and salt.  Set the bowl aside.
  3. In a large bowl, mix the sugar, maple syrup and butter until thoroughly combined and butter is completely mixed in.  Add egg, quinoa and vanilla and mix again.  Slowly add pumpkin and continue to mix well.  Once completely mixed, slowly add the flour mixture.  Feel free to add small amounts of water if the batter seems to thick.
  4. Once the flour mixture is completely combined, add chocolate chips and stir well.  Place in preheated oven and bake for 40 minutes or until you place a toothpick in the center and it comes out clean.  ENJOY!!

ok one more….

Happy Fall!!

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Fresh Vegetable Bean Soup

It’s that time of year again…I love when the weather gets crisp and cool.  This is the time of year that I make lots an lots and lots of soup 🙂 Truth be told,  I eat soup any time of year.  It just seems more fun when the weather gets cooler.

This is one soup that you can easily eat 3 bowls and not feel guilty at all.  You will be stuffed though.  This soup is filling! It’s packed with fresh veggies and beans, what’s not to love?

The best part of this soup is that it just simmers for hours and it is so simple.  Really simple.  Like ridiculously simple.

Ingredients

1/2 pound dried white beans, soaked in water overnight OR 2 15 ounce cans of white beans, rinsed and drained

1 tablespoon grapeseed or olive oil

1/2 cup yellow grape tomatoes, cut in half

1/2 cup red grape tomatoes, cut in half

1/2 cup shredded carrots

1/2 cup diced celery

1/2 cup diced green onion

3 cloves garlic, diced

1/2 cup shredded cabbage

5 cups (or more) reduced sodium vegetable broth (or chicken broth)

1 cup water

1 teaspoon dried thyme

1 tablespoon dried basil

1 tablespoon dried rosemary

1 tablespoon dried oregano

  1. Heat oil in a large pot or dutch oven over medium-low heat.  Add garlic and onion and saute for a few minutes until they soften.  Add all the vegetables except kale, basil, rosemary and oregano  and cook about 5-8 minutes.
  2. Add beans, kale, broth and water and bring to a boil.  Cover and place heat on low.  Simmer for 1-2 hours (or longer).  ENJOY!!  I told you it was simple 🙂

Nutrition Facts
Serving Size  1 cup, makes 6 servings
Amount Per Serving
Calories 174
Total Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 523mg
Total Carbohydrates 32.8g
Dietary Fiber 8.0g
Sugars 3.7g
Protein 10.7g

*Nutrition information provided by http://www.caloriecount.com, not 100% guaranteed accurate

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Missed me? I have some exciting news to share with you…

The past two months I have been extremely busy working on my very first cookbook.  And here it is!
 

 

 I have been super busy creating this wheat free cookbook as part of the Everything series for those who have a wheat allergy, sensitivity or some type of intolerance.  I can not wait to share these yummy recipes with you soon!!

Right now, my cookbook is available for pre-order at Amazon.com and Barnes & Noble RIGHT NOW!  I would love it of you pre-ordered it as well as “like” it on these sites.  I was told that the more activity I get on these sites, the more appealing it looks to consumers. Please support this book as it truly was a labor of love.  Oh and once the book is released it will be in all major bookstores and online bookstores 🙂

I loved developing these recipes and I hope you will enjoy them as much as my family and I did.   I go into detail explaining symptoms of a wheat allergy, how to understand if you have a wheat allergy or want to eliminate wheat in your diet to prevent inflammation and disease.  I have 14 chapters of really delicious recipes (if I do say so myself 🙂 ) and I am so proud of this.

Adams Media (my publisher) told me that they expect the book to be published this February (YAY)  Thank you everyone for your support and I look forward to get back to blogging on a regular basis!

xoxo

Lauren 🙂

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***Three – Five Day Jump Start to Weight Loss with Clean Eating*** Grocery List

It’s time to JUMP START!  Are you ready?

I get asked all the time about cleanses and detoxes these days.  It seems like most people are looking for the latest “quick fix”.  I get it.  People want results. NOW!  In order to live healthy and maintain a healthy weight, you need to do one thing…CHANGE YOUR LIFESTYLE!!!

Personally, I don’t believe in restricting certain food groups or severely cutting back on calories to lose weight.  If only it could be a s easy as “Eat when you are hungry” and “Stop when you are full”, everyone out there would be happy with their bodies!!

So instead of drinking cleanses and taking “detox” pills, why not  eat only clean, unprocessed foods and no added sugar for 3-5 days to give yourself a JUMP START?

Here’s what you need to do:

  • start each morning with hot water and 1/2 fresh squeezed lemon (must be on empty stomach to flush out toxins)
  • no coffee , just green tea (aim for 3-5 cups)
  • 1 gallon of water a day which you can add lemon, mint or ginger to
  • no dairy (except plain greek yogurt)
  • no bread/pasta/rice… only quiona or rolled/steel cut oats
  • opt for 2-3 “juices*” a day if you want to juice, otherwise load up on fresh raw veggies.  no more than 2-3 fruits each day * juices are only homemade with fresh veggies and fruit
  • no sugar at all (besides the fruit)
  • no carbonated beverages at all (obviously no soda but also no seltzer)
  • if you want to do vegetarian, load up on raw or steamed beans (mix with raw veggies and lime juice)
  • if you aren’t doing vegetarian, choose only lean white meats and fish and either steam, grill or bake  (Herbs, garlic, lemon, lime (even fresh orange) are great to season)
  • hard boiled eggs are great, only 1 whole egg per day, egg whites are unlimited
  • All nuts are great.  Make sure they are raw and unsalted.  Also, no more than 14 nuts per serving, 2 servings a day.
  • Lastly, make sure you get between 7-8 hours of sleep each night.  Now, I know those who have kids, sometimes kids don’t get the memo.  Try your best by going to bed early each night!

Besides flushing out your system with all the water, you are only eating unprocessed foods, which you will feel lighter and should give you more energy.  This is a great way to focus on whole foods and add tons of vitamins and nutrients to your diet.

***********************************************************************************

Here is a GROCERY LIST for you to get started:

  • lemons
  • eggs
  • leans white meats and fish
  • plain greek yogurts
  • fruits
  • green tea
  • vegetables, lots of them (if you are planning to juice: spinach, kale and other leafy greens, beets, carrots, celery, cucumbers, asparagus are wonderful to juice.  You can always add one of your fruits to sweeten it up)
  • nuts
  • herbs for chicken and fish
  • mint or ginger to liven up your water or for juicing
  • quinoa
  • oats
  • beans

After the 3-5 days try to eat as many unprocessed foods as you can throughout the day.  Prepare for the week ahead by stocking your refrigerator with fresh fruits and veggies and lean proteins.  Comment on this blog post or my facebook page if you want to join me starting tomorrow. GOOD LUCK!!  Happy CLEAN Eating! 🙂

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