Broccoli and Lentil Soup

Broccoli and Lentil Soup

by | Apr 8, 2022 | Recipes

Broccoli and Lentil Soup

Broccoli and Lentil Soup

Somehow spring seems to have disappeared here the last week or so, and I find myself craving more warming, nourishing food.
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​It looks like it is back to soups! This hearty soup is with broccoli and lentils, and will really fill you up. Plus most of us could use some extra servings of veggies in our diet. Many aren’t getting their daily requirement, and the vitamins and minerals that we get from vegetables are vital for good health – including keeping our immune system strong.
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​Just take care if either of these two main ingredients bothers your digestion – the double hit of these two gas-makers could cause you some bloating if you’re sensitive.
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​Otherwise it is a good serving of veggies and fibre. I hope you enjoy!


Broccoli and lentil soup

Broccoli and Lentil Soup

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Prep Time 25 minutes
Cook Time 45 minutes
Total Time 1 hour 10 minutes
Course Soup
Servings 6 servings

Equipment

  • Immersion blender or regular blender

Ingredients
  

  • 750 g Broccoli florets
  • 2 Carrots, Medium chopped
  • 2 Celery stalks chopped
  • 1 Onion, large diced
  • 2 Garlic cloves minced
  • 200 g Dried blonde lentils
  • 1.5 L Broth, chicken or veggie
  • 1 tbsp Olive oil
  • 1 tbsp Parsley chopped
  • Salt & Pepper to taste
  • Sour cream garnish
  • Green onion or chives garnish

Instructions
 

  • Heat the olive oil in a large pot over mediumheat. Add in the onion and garlic and sauté for 2-3 minutes until fragrant.
  • Add in the carrots and celery and sauté for an additional 5 minutes.
  • Add in allremaining ingredients excluding garnishes. It is OK if the broccoli is not completely submerged in the liquid; it will sink / you can push it down as it cooks.
  • Bring liquid to a boil, then reduce heat tosimmer. Simmer for 30 minutes until broccoli and lentils are soft.
  • Using an immersion blender, or in 3-4 batches in a regular blender, puree the soup until smooth. (Only fill the blender halfway each time and be sure to start on a low setting and slowly increase, opening vent in lid to allow steam to escape.)
  • Return to pot over low heat and add additional salt & pepper to taste.
  • Plate up and top with a dollop of sour cream and sprinkle with chopped green onion. Enjoy!
Keyword Dairy Free, Gluten Free, Vegetables, Vegetarian

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Pepper and Tomato Omelette

Pepper and Tomato Omelette

by | Dec 22, 2021 | Recipes

A woman outside in workout clothes holding a drawing of a happy gut; find bloating relief and reduce IBS

Pepper and Tomato Omelette

I make omelettes all the time, especially for lunch. They are so easy to load up with whatever vegetables you happen to have on hand.

Plus you can easily make a double portion and it will keep just fine in the fridge so that you’re set for lunch the next day as well!

I choose this particular combination of veggies, however, specially for the nutrients they are offering. The peppers, tomato, and eggs all come together to provide you with vitamins, minerals, and healthy fats that can be especially helpful to combat the effects of stress on the body.

It’s also a great idea to get a portion of veggies in at lunch time – we want to be aiming for around 3-5 servings per day (or roughly 300 grams), and if you leave it all until dinner you’re just setting yourself up to fall short.

Just another reason to load up this omelette with whatever you have on hand!

Pepper and Tomato Omelette

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Main Course
Servings 2

Ingredients
  

  • t tsp olive oil
  • 4 eggs large
  • 1 bell pepper (red or yellow) diced
  • 1 tomato, medium diced
  • salt & pepper to taste
  • fresh chives, chopped to garnish (optional)

Instructions
 

  • In a medium-sized frying pan over medium heat warm the olive oil.
  • Add in the bell pepper and tomato and cook until soft (around 5-8 minutes), season with sea salt and pepper. Spread veggies out evenly across the pan and reduce heat slightly.
  • In a separate bowl, whisk together the eggs.Pour over the bell peppers and tomatoes, tilting the pan as needed to cover all the veggies.
  • Cover and allow to cook until liquid is mostly gone (around 10 minutes, check often). Dot top with goat cheese and finishing cooking until all liquid is gone.
  • Fold omelette over and divide in half for two servings.

Notes

Depending on your individual needs and appetite, feel free to increase the number of eggs.
Keyword Gluten Free, Vegetables, Vegetarian
Picture of Healthfully Heather IBS Nutrition
Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

Click here to join the FREE challenge
Burrito Salad Bowl – ready in under 20 minutes

Burrito Salad Bowl – ready in under 20 minutes

by | Dec 21, 2021 | Recipes

A woman outside in workout clothes holding a drawing of a happy gut; find bloating relief and reduce IBS

Burrito Salad Bowl – ready in under 20 minutes

This burrito salad bowl is a personal favourite that I will often make for lunch when I am working from home.

It can be ready in under 20 minutes, and taking some time to step away from the computer and disengage can be really helpful for keeping the focus going through the rest of the afternoon.

If spending time in the kitchen at lunch isn’t an option for you, make a big batch at dinner. If you store the meat (or bean) mixture separately from the raw veggies and dressing, everything will stay nice and fresh. 

Then just combine all the components at lunchtime and you’ll be done within minutes!

If you’re sensitive to certain ingredients, like onions and garlic, you can swap out the onion for the green top of a leek, and use garlic infused oil to still get that flavour. 

Feel free to add components, like whatever you have in the fridge at the time. Maybe some avocado, some fresh herbs… this recipe is not one that has to be strictly followed.

Enjoy!


Burrito Salad Bowl

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course, Salad
Servings 2

Ingredients
  

  • 250 g minced meat
  • 1 onion diced
  • 2 garlic cloves minced
  • 1 tomato, medium diced
  • 1/2 bell pepper (any colour) diced
  • 1/2 cucumber diced
  • 100 g mixed salad greens
  • 1 tbsp taco seasoning
  • 1/2 tbsp olive oil
  • 20 g shredded cheese
  • 1/4 cup plain Greek-style yoghurt
  • 2 tsp lemon juice
  • 1/4 tsp garlic powder
  • salt & pepper to taste

Instructions
 

  • In a pan over medium heat, warm the olive oil. Cook the onion and garlic until soft. Stir in the minced meat, spices, and cook until meat is browned and cooked through.
  • In a small bowl, mix together the yoghurt, lemon juice, garlic powder, salt, and pepper. Thin with water to your desired consistency.
  • Prepare the salad with the greens, cucumber, tomato, and bell pepper.
  • Serve the meat and onions on top and garnish with cheese & the dressing.

Notes

You can easily swap out the minced meat for beans or lentils to make this a vegetarian dish.
Make a larger potion of the meat/beans and store for up to 2-3 days in the fridge to put together a quick and easy lunch! 
Keyword Gluten Free, Salad, Vegetarian

Picture of Healthfully Heather IBS Nutrition
Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

Click here to join the FREE challenge

Vegetarian Spaghetti Bolognese

Vegetarian Spaghetti Bolognese

by | Sep 3, 2019 | Recipes

Vegetarian Spaghetti Bolognese

Spaghetti Bolognese is one of those classic dishes that is on a pretty consistent rotation at our house. So in an effort to switch it up, I decided to test out the recipe using lentils instead of ground meat.

Whether you’re vegetarian or just looking to increase plant-based recipes in your repertoire, this one is a winner! 

To be honest you don’t even need to have this with pasta – it’s great on its own like a stew, over roasted broccoli or cauliflower, or with sauteed greens. You could even just swap out the traditional pasta for zucchini noodles instead.

Sometime we steer clear of lentils because of the impression that they take a long time to cook – but these little green ones only need around 25 minutes, which pairs perfectly with the time needed to cook the sauce.

Enjoy!

Vegetarian Spaghetti Bolognese

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Prep Time 15 minutes
Cook Time 45 minutes
Course Main Course
Servings 4 servings

Ingredients
  

  • 240 g Green Lentils
  • 1 L Vegetable Broth (or chicken broth if not strict vegetarian)
  • 1 large Onion diced
  • 2 large Carrots diced
  • 3 stalks Celery diced
  • 4 cloves Garlic minced
  • 1 tbsp Olive Oil extra virgin
  • 500 mL Tomato Puree
  • Sea Salt to taste
  • Pepper to taste
  • 400 g Pasta of choice
  • Parmesan Cheese optional, for garnish
  • Fresh Basil optional, for garnish

Instructions
 

  • Put lentils and broth in a medium sized pot, keeping around 80mL (1/3 cup) of the broth aside. Bring to a boil, reduce heat and simmer for around 25 minutes.
  • While the lentils are cooking, in a large frying pan over medium heat warm the olive oil. Add in the onions and cook for several minutes until fragrent.
  • Add the carrots, celery, and garlic to the pan with the onions. Cook, covered, until vegetables are soft, stirring occassionally, around 20-25 minutes.
  • When lentils are cooked, drain, then add to the frying pan with the vegetable mixture.
  • Add the tomato puree and remaining broth to the pan and mix well. Reduce heat to low and let cook, covered, stirring often, while preparing the pasta.
  • Cook pasta following package instructions. When draining, save some of the leftover pasta water.
  • If the sauce is too thick for your liking, stir in the pasta water, 30mL at a time until thin enough (generally no more than 120mL otherwise it could become too diluted).
  • Served with fresh, grated parmesan or fresh basil leaves. Enjoy!

Notes

This dish would be great with zucchini noodles! If using regular pasta be careful not to go overboard with the serving size as, thanks to the lentils, the sauce is very filling.
Keyword Dairy Free, Gluten Free, Vegan, Vegetarian
Summer Garden Salad

Summer Garden Salad

by | Aug 20, 2019 | Recipes

Summer Garden Salad

This salad is pretty straightforward and simple. I wanted to show you just how easy it can be to throw together a delicious, flavourful salad with easy ingredients that you probably have in your fridge, or maybe even in your garden!

Right now this produce is all in season, and as you may have heard from me before, eating in season means having produce that is more nutrious and full of flavour than its off-season counterparts.

So whether you get your ingredients out of your garden, from the farmers’ market, or the grocery store, I hope you enjoy the fresh taste of summer!

Summer Garden Salad

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Prep Time 20 minutes
Cook Time 15 minutes
Course Main Course, Salad
Servings 2 people

Ingredients
  

  • 100 g Mixed Greens
  • 1 large Tomato chopped
  • 1/2 Cucumber chopped
  • 12 Raw Green Peas
  • 1 Peach halved, pit removed
  • 1 tsp Olive Oil extra virgin
  • 50 g Goat Cheese
  • 2 portions Protein of Choice salmon, grilled chicken, egg, etc.

Dressing

  • 3 tbsp Olive OIl extra virgin
  • 1 tbsp Balsamic Vinegar
  • 1/4 tsp Dijon Mustard
  • Sea Salt & Pepper to taste

Instructions
 

  • Cook your choice of protein. This could be done in advance or while assembling the rest of the salad. (For salmon, season with a dash of sea salt and pepper. Cook for 15 minutes in a lined baking dish in an oven pre-heated to 180C/360F.)
  • Warm a grill-pan over medium-high heat and brush with olive oil. Grill peach, cut-side down, for 3-5 minutes.
  • In a bowl or airtight jar, combine all dressing ingredients and mix (or shake) well until fully combined.
  • Assemble all salad ingredients over a bed of mixed greens. Top each with 1-2 tbsp of salad dressing. Enjoy!
Keyword Dairy Free, Gluten Free, Paleo, Salad, Vegetarian
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