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Nourishing Sweet Potato Lentil Stew with Baby Spinach

January 6, 2025 Lisa Mindel

This hearty stew is packed with fiber, plant-based protein, and warming spices to keep you grounded while fueling your growth.

Ingredients:

2 cups sweet potato, cubed
1 cup cooked lentils
1 can coconut milk
2 cups vegetable broth
1 medium onion, chopped
2 cloves garlic, minced
2 cups fresh baby spinach
1 teaspoon ground turmeric
1 teaspoon cumin
1/2 teaspoon paprika

Grated cheese ( optional)

Nutritional yeast ( optional)
Sea salt and pepper to taste

Instructions:

In a pot, sauté onion and garlic until fragrant.

Add cubed sweet potato, turmeric, cumin, paprika, and a pinch of salt, stirring for 1-2 minutes.

Pour in the vegetable broth and simmer until the sweet potato is tender.

Add cooked lentils, coconut milk, and spinach, stirring until the spinach wilts.

Adjust seasoning to taste.

Add cheese or nutritional yeast if prefered

Pro Tip: Batch cook this stew and freeze portions for an easy, nourishing meal later on.

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In Wholesome Entrees Tags nourish, sweet potato, lentils, fiber, protein, Winter, Fall, stew

Autumn Harvest Creamy Squash Soup Bowls

October 7, 2024 Lisa Mindel
Creamy Fall Soup in Acorn Squash Bowls

A creamy fall soup, with carrots and butternut squash in roasted acorn squash bowls. The ultimate healthy comfort food this fall or winter season.
Servings: 4 (squash halves with soup)

Ingredients:

SQUASH

  • 2 medium acorn squash (halved // optional for use as bowls)

  • 1 Tbsp melted coconut oil (or avocado or grape seed oil)

  • 2 Tbsp maple syrup or coconut sugar (plus more to taste)

SOUP

  • 1 1/2 Tbsp coconut oil (or avocado or grape seed oil)

  • 1/2 medium white or yellow onion (diced)

  • 3 cloves garlic (minced)

  • 4 cups cubed sweet potato, carrots, or butternut squash (or a mixture of all three)

  • 1 quart vegetable broth (DIY or store-bought)

  • 1 tsp fresh or dried sage, fresh or dried thyme, or 2 bay leaves (amount as original recipe is written)

  • 1 cup red lentils (optional // for protein / fiber)

  • Sea salt and black pepper (to taste)

  • 1-2 Tbsp maple syrup or coconut sugar (optional // depending on sweetness of your carrots/potato/squash)

FOR SERVING (optional)

  • Sautéed kale or Kale Chips

  • Diced red onion

  • Baked chickpeas

  • Fresh parsley

  • Pomegranate arils

  • Vegan Gluten Free Cornbread

Instructions:

  1. Preheat oven to 400 degrees F and use a sharp knife to carefully halve acorn squash lengthwise. Do so by inserting the tip of the knife in between two ridges and pressing all the way through, then pushing/rocking the knife to slice through one half. Repeat on the other side.

  2. Scoop out seeds with a spoon or ice cream scoop and drizzle with oil and maple syrup (optional)  - rub with hands to distribute.

  3. Place squash on a rimmed baking sheet or 9x13 inch baking dish and cover with foil.

  4. Bake for 30 minutes covered, then remove foil and bake for 30-40 minutes more, or until squash is fork tender and golden brown on the edges (baking time will vary based on size). Set aside.

  5. In the meantime, start soup. Heat a large pot over medium heat. Once hot, add oil, onion, and garlic. Sauté for 4 minutes or until onion is softened, then add sweet potato, squash and/or carrots (I used butternut squash and carrots).

  6. Season with a pinch of salt and black pepper and stir. Sauté for 4-5 minutes until vegetables appear slightly softened.

  7. Add vegetable broth and herb of choice (I used sage and bay leaf) and bring mixture to a low boil over medium-high heat. If adding lentils, add at this time.

  8. Reduce heat to low and simmer uncovered for 20-30 minutes, or until lentils and vegetables are tender. Then use an immersion blender or transfer to the blender and blend until creamy and smooth. Return to pot if blended in blender.

  9. Taste and adjust seasonings as needed, adding salt and pepper for flavor balance, herbs for earthiness, or a little maple syrup for sweetness.

  10. Once acorn squash are baked, divide soup between the squash and garnish with topping(s) of choice.

    Inspired by The Minimalist Baker

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In Heartfelt and Healing Soups Tags Soup, Squash, Avocado, lentils

Lisa’s Super Salad

May 2, 2024 Guest User
mixed green salad._preview.jpeg

Makes 2 servings

Salads, and what yo u dress them with, are full of wonderful, nutritional ingredients that are vital to a healthy body. This recipe is a guide, but think about using up the odds and ends in the fridge. If you don’t have exactly what’s on the list, improvise! You could add some dinner leftovers, a can of chick peas, cooked lentils, nuts, seeds, tofu, tempeh, or beans for a protein punch.

These ingredients are basically the majority of my daily salad base. It is one of the ways you can get in most of your healthy, energizing whole foods daily. The toppings and protein choices may change but it will give you a consistent start to your lunch or dinner planning.

Make extra (keep avocados, onions, tomato’s, and dressing to the side and add in when ready to eat). Leave it in a covered storage bowl for another lunch or meal prep

 Ingredients: 

  • 4-6 cups fresh salad greens like romaine, butter lettuce, red-leaf lettuce, arugula, spinach, kale etc …chop it and mix it up! 

  • 1/2 avocado, peeled and diced (or use the whole avocado if you like!) 

  • 1/2 (or more) tomato, diced OR hand full chopped cherry tomatoes

  • 1/2 medium cucumber, chopped into bite-size pieces

  • Handful or two of shredded red and green cabbage (about ½-1 cup) 

  • 1/2 carrot, chopped or grated

  • 3-4 chopped fresh basil sprigs

  • 1-2 celery stalks chopped

  • 4-5 chopped fresh cilantro sprigs

  • ¼-1/2 cup chopped red onion or scallions

  • Micro greens and or sprouts of your choice ( I love crunchy pea sprouts) 

  • 1 teaspoon hemp seeds (optional) 

  • 2 tablespoons toasted sunflower seeds or almonds (spread on a baking sheet and roast at 300 for just a few minutes, they toast fast so keep an eye on them!) OR use them raw.

To Prepare:

  • Get a big salad bowl with lots of room. Add the lettuce, arugula, kale, tomato, and cucumber, celery, and whatever other veggies you’re playing with.

  • Top with the micro greens, sprouts, avocado, carrot shavings, and herbs.

  • Sprinkle with the seeds and nuts.

  • Lightly salt & pepper if you like.

  • Add in all your goodies (Plant Protein source, grains or other veg) Drizzle the dressing directly onto the salad and toss. Your super salad is ready for you!

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In Super Charged Salads Tags salad, dressing, ingredients, leftovers, chickpeas, lentils, nuts, seeds, tofu, tempeh, beans, protein, lunch, avocado, onion, tomato, meal prep, greens, romaine, red-leaf lettuce, arugula, spinach, kale, cherry tomato, cucumber, red cabbage, green cabbage, basil, celery, cilantro, scallions, sprouts, pea sprouts, hemp seeds, hemp, sunflower seeds, almonds, micro greens, herbs, plant proten, carrots

Get started with your FREE 5-Day Whole Body Wellness Week

Join my free 5-day Wellness Week and start feeling better with one gentle tip a day. No diets, no guilt—just simple ways to support your body, your energy, and your peace of mind.

 

Lisa fallon mindel, CHHP
Integrative health and nutrition

Phone: (310) 480-2559‬

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