Recipes made with powerhouse foods
By Justin and Clara Hamel
Last week, we focused on several powerhouse vegetables, including beans, leafy greens, wild blueberries and cruciferous vegetables. The nutrient density in these fruits and vegetables lead to a myriad of positive health impacts, so we wanted to provide you with a few recipes to help you get your daily dose of nutrition.
The first recipe makes a delicious and easy dinner, especially for the colder months. This Mexican Spiced Lentil Kale Soup contains both kale and lentils, so you get a double dose of powerhouse foods!
This recipe makes a large pot of soup (around 12 -14 bowls), so you can adjust the recipe to meet your needs. You can also make a double batch and freeze some for an easy dinner later.
Here’s what you’ll need for
Mexican Spiced Lentil Kale Soup:
– 4 quarts of vegetable broth (it is best to use homemade, but Bonafide Provisions makes a great, quick alternative)
– 2.5 cups of quinoa
– 2 cups of lentils (preferably green or brown)
– 4 cloves of garlic minced
– 1 diced onion
– 4 stalks of celery diced
– 1 bunch of kale with stems removed
– 1.5 tablespoons of Mexican spice blend (You can use pre-blended or make your own using 1 tablespoon chili powder, ¼ teaspoon garlic powder, ¼ tablespoon crushed red pepper flakes, ¼ teaspoon oregano, ½ teaspoon paprika and 1 ½ teaspoon cumin)
– 1 jar of organic diced tomatoes
– 2 cans of green chiles
– 2 tablespoons of fresh cilantro (or 2 teaspoons dried cilantro)
– 2 tablespoons olive oil (for a richer broth, add a little more olive oil)
– Sea salt
– Pepper
Directions:
1. Add olive oil to a large pot. As olive oil is warming, mix in minced garlic, diced celery, diced onions, Mexican seasoning blend and cilantro. Sauté until onions begin to turn translucent.
2. Add diced tomatoes and green chiles and let simmer for 5-10 minutes.
3. Add vegetable broth, quinoa and lentils.
4. Bring to a boil and then reduce to a simmer for 20-30 minutes or until lentils and quinoa are softened.
5. Add kale and simmer for 3-4 more minutes.
6. Add salt and pepper to taste and enjoy!
The next recipe is simple, but delicious.
Curry Roasted Cauliflower can be eaten as a side dish, mixed with quinoa for some extra protein or wrapped in corn tortillas for cauliflower tacos.
Ingredients:
– 1 head of cauliflower
– 1 tablespoon of olive or avocado oil (can substitute veggie broth for a fat free version)
- 1 ½ teaspoon of curry powder
- 1 teaspoon of salt
Directions:
- Preheat oven to 425 F.
- Break or cut cauliflower into bite-sized pieces.
- Mix cauliflower with oil, curry powder and salt.
- Roast cauliflower 20 minutes or until bottom is well browned.
Our final recipe also includes two powerhouse foods. It is an easy, quick and healthy smoothie for breakfast or anytime.
WildBlueberrySmoothie:
– 1 frozen banana
- 1 cup of frozen wild blueberries (available in frozen fruit sections at most grocery stores)
- 1 small handful of kale or spinach (optional)
- 1 cup of plant based milk or coconut water
Directions: Add all ingredients into a blender and blend until smooth. Pour and enjoy!
Or, for another breakfast alternative, try making wild blueberry pancakes. Make them using buckwheat for some added nutrition.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 900 South Main St., Suite A in Jacksonville, on Facebook or by phone at 217-243-6358.
