C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Sweet Potato & Lentil Stew (simple & quick)

Collage 2018-03-22 11_07_32Here’s a light, healthy, satisfying and filling stew that will help you feel more grounded. Lentils help cleanse and purify your blood, sweet potatoes add fiber, potassium and helps kick cravings for sweets. Recipe makes about 6-8 servings.

*Add spinach or kale about 5 minutes before serving to add extra healthy goodness.

  • 3 Tbs. Olive oil
  • 4 medium sweet potatoes cut into 1” cubes
  • 1 large onion, chopped
  • 2 cloves garlic, chopped or pressed
  • 2 carrots, chopped or thinly sliced
  • 1-2 leeks cleaned and sliced
  • 1 cup green/brown lentils
  • 6 cups vegetable broth
  • 1 Tbsp. Bell’s seasoning or a combination of ground sage, thyme, rosemary, oregano and ginger
  • salt & pepper to taste

Heat oil in large saucepan, saute
the sweet potatoes, add leeks, onion, carrots and garlic stir to coat – add lentils, broth and spices – simmer 20-25 minutes. Enjoy!

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Cleansing Healthy One Bowl

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I’m a big fan of getting all the nutrients from a meal in one dish; I like one dish casseroles, soup and stew and absolutely a “Buddha” bowl of health!

Since the holidays have come and gone there’s no better time to either start a healthy body, healthy diet regimen. All it takes is making the right choices, portion control and a little bit of exercise every day. Today I’m going to share a simple strategy for making a Healthy One Bowl for lunch or dinner. Don’t be fooled, this might not seem filling and satisfying but I promise you it is!

Pick a base layer:

Brown rice, quinoa, rice noodles, barley, bulgur

Pick a protein:

Beans (rinsed well and drained or fried that has been soaked overnight and simmered until soft), tofu, lean chicken or fish, or omit this option depending on what you feel like or have on hand that day

Pick your veggies: (and fruit if you wish)

Steamed, sautéed or raw – sweet potato (baked), squash, kale, spinach, pea sprouts, beets, carrots, celery, asparagus, broccoli, cauliflower, peas, bean sprouts, other sprouts, any greens you enjoy… Fruit choices, sliced or chopped apple, pear, pineapple, mango, kiwi, orange/Clementine

Choose your toppings:

Hard/soft boiled eggs-chopped, chickpeas, avocado, berries, nuts, seeds

Add a sauce, olive oil salt and pepper work well, *tahini paste blended well with olive oil, lemon juice and nutritional yeast makes a great drizzle for any “One Bowl”.

*thin it with water if needed until it’s thin and syrupy enough to drizzle.

Leftovers from dinner, or make extra for a few lunches following, make great addition to a Healthy One Bowl. The only rules to a healthy one bowl are choose low-fat/fat-free, whole, natural foods. Make meal time easy for yourself and remember that mealtime is merely a time to fuel your body.

Eat to live! Don't Live to Eat

Cleansing Foods: Eat More of Them

There’s a large list of foods that clean out your system, from your internal organs to your cells and digestive track to your skin and they can even clear your head leaving you feeling renewed and thinking clearer.

Eating whole, natural foods, specifically fruit, vegetables and whole grains such as quinoa, brown rice, millet, barley, oats, and more on a daily basis will keep your body running like a well oiled machine.

Too often we eat foods that are processed and either come from a can, a box or the freezer. Eating these types of foods more often than eating whole foods will leave you feeling weighed down, sluggish, tired, hungry, and craving other foods; sometimes we can’t get those cravings under control. We gain weight and lose sleep. Our internal organs work extra hard trying to process and digest the dozens of chemicals we ingest when we eat processed foods that contain preservatives and other unnecessary ingredients. We end up in a vicious cycle of hunger, craving, weight issues, fogginess, high blood sugar, high blood pressure, feeling tired and sometimes depression and/or stress.

Real food can make a huge difference in your life. You don’t have to feel like your body is falling apart; you shouldn’t have to feel that way. Maybe you eat convenience foods because you don’t have time or energy to cook but cooking whole foods takes the same amount of time as it would take you to heat something in the oven or stove top or to order take-out. By eating whole foods you can save money and fuel your body with proper nutrients; fiber, protein, vitamins & minerals.

Next time you go shopping, spend the most time in the produce section and stock up on a large portion of vegetables for each day/night of the week. Stock up on carrot sticks, celery sticks and other easy to grab and go vegetables for snacking on. At dinner time make your vegetable your main course and your whole grains and/or meat just a small side portion. Preparing veggies is simple and quick when you steam them, stir-fry them or roast them in the oven.
Stock up on fruit so that you will have at least 1-2 pieces every day. All fruit has sugar, each type varies in amount so limit your fruit to 1-3 per day; Bananas have a lot of sugar so keep them to a minimum of 1-4 times per week but of course not all in one day.

When you begin to transition away from take-out and pre-packaged foods and more into whole foods you will feel your cells being fueled, you’ll notice your skin begin to glow, you’ll eventually reduce your cravings for sweets, and snack foods and as a bonus you might even crave more veggies.

Your intestines will clean out the sludge, your liver will function better, your lungs will feel lighter and clearer, your stomach will be less bloated, and your blood pressure and sugar levels will improve. Your body will thank you and you will feel energized and renewed.