Spicy Lentil Soup {Vegan, gf}

Spicy Lentil Soup

(Vegan, gf}

This lentil soup is one of my all-time favorites! It is perfect for a chilly day, perfect for meal prep (makes a huge batch which lasts the week), perfect for when your getting sick, perfect for detoxing or kick starting clean eating. It is loaded with nutrition, plant protein, and tons of fiber. Need a easy and delicious way to regulate digestion and even clear your sinuses? This is it! Let's be honest, it's the perfect anytime soup! It's customizable, too. Want meat? Add some ground turkey or beef (which I've done). You can also omit or add vegetables + tailor the spices to your needs. I promise it's hard to mess up this soup, if you make a it or a variation of it please comment below! I love hearing what you guys think of my recipes :) Hope you love it as much as I do!

INGREDIENTS

1qt carton organic low sodium vegetable broth (I have used bone broth + chicken broth as well)

28oz can organic no salt added diced tomatoes

2tbsp minced garlic

5 celery stalks, chopped

1 bag mini tricolor baby carrots, chopped

1 large zucchini, chopped

1 yellow onion, chopped

1.5cups green lentils (dry)

1/4 of a lemon, squeezed

Fresh baby spinach (optional, for serving)

1tbsp extra virgin olive oil or coconut oil (I used this herb-lemon liquid coconut oil this time!)

8-12oz water (optional)

*SPICES

1/2tsp pepper

1/4tsp tumeric

1/4tsp garlic powder

1/4tsp chili powder

1/4tsp cayenne powder

1tsp italian herbs

*I always eyeball spice and taste along the way, so PLEASE adjust according to your taste! I estimated these measurements since I do not measure. Get your spoon in there and don't be afraid to taste!

METHOD

1. Chop the garlic, celery, carrots, zucchini and onion (small, or desired chunkiness ;)

2. Using a large deep pot on medium/high heat, heat tbsp of oil and then add veggies to pot (garlic, celery, carrots, zucchini and onion)

3. While the veggies are cooking, stir here and there to ensure even cooking. Meanwhile, prepare lentils according to the back of their package. Typically 3cups water per 1.5cups lentils, bring to boil, and let cook for 15-25 minutes.

4. At this point the lentils are cooking + the veggies are getting tender.

5. Once the veggies start to appear translucent and tender, add the canned diced tomatoes + broth. Stir well. Bring up to a light boil.

6. Add spices + lemon juice and stir well.

7. Once lentils are 75% cooked and most the water is absorbed, pour into the rest of the soup. Stir well. Bring back up to a light boil and cover. Let simmer from as little as 15 minutes to as long as 45 minutes.

8. If you like your soup thick, leave as is! If you desire more liquid (which I did this time) then add 8-12oz regular water to the soup and stir well.

9. Let cool on the stove for 10-20 minutes and when ready to serve, scoop into a bowl with fresh spinach placed on the bottom (the spinach will wilt from the hot soup!)

You can keep it in the fridge for a week or even freeze for up to several months! Its great cold too, and after sitting in the fridge overnight, it gets thicker and even better tasting (as all soups do!) ENJOY :)

My Top (Everyday) "Detox" Tips

Hey guys! TGIF. I am so glad its finally the weekend. I don't know about you but this week seemed to drag on for me. Now that the holidays are over with, I hope to get back to posting more regularly. I would love to hear from you guys about what topics and posts you would like to see from me! All suggestions are welcome :)

Anyways, I wanted to write this post for anyone who needs a quick "reset" for their body, or a "detox" if you will. Our bodies naturally detox 24/7, however these tips will simply assist in the detox of your liver, digestive system, and your mind. Maybe you partied too hard Friday night, fell off the healthy train for a week or two, or over-indulged at a holiday party! These things can leave you feeling fatigued, bloated, tired, and unmotivated. Or maybe you just got over a nasty cold, or simply want to feel refreshed, lighter, and clean out your system! These "Detox" tips I swear by, and are based off my own experiences and results.

Try incorporating the following tips into your regular routine for a few days, and see how much better you feel inside and out! These are all safe to do daily, and are meant to accompany a healthy lifestyle.

1. Sweat it out

This may be an obvious one, but it works every time. I always think of the saying, "you never regret a workout". It's so true, when have you ever thought "ugh I wish I didn't do that workout"? Thats right, never. Even if you feel sluggish/tired/hungover it will make you feel better once your finished.

Exercise promotes circulation in our bodies and allows organs such as the lymph nodes and liver to cleanse those bodily fluids. It flushes out our lungs and assists in the passing of food through our digestive system quicker, while also opening the sweat glands and cleansing our skin through sweat.

Sweating will help release endorphins, as well as aid in removal of excess sodium in the body. If you feel bloated from over-indulging, sweating it out is key. Not only does it put some of that stored glycogen to use, but it will make you feel so much better after. It doesn't need to be strenuous exercise, either. Jog or incline walking for 30-40 minutes, or enough to get you sweating, will help.


2. Epsom salt bath

This is one of my favorite "detox" tips. Epsom salts are bath salts that reap tons of detoxifying benefits and also relax you like crazy (Oxymoron??). Your skin is a highly porous membrane and adding the right minerals to your bath triggers "reverse osmosis" which actually pulls salt from your body and removes harmful toxins along with it!

I buy a large bag at the grocery store or drug store, often one that contains lavender essential oil like this one here. I add 1-2 cups of the salt to a steaming hot bath, make a mug of tea, and sit back and soak for 20-30 minutes. You have to soak for at least 20 minutes to reap full benefits. Make sure to keep water or tea by the tub so you don't get light headed!


Some of the amazing benefits:

• Draws toxins from the body
• Replenishes magnesium in the body
• Soothes pain and muscle aches/soreness
• Heals cuts/blemishes
• Cures skin issues
• Treats colds & congestion
• Relaxes the nervous system (great stress reliever!)

After the bath, it is recommended to take a cold (or at least lukewarm) shower and use only natural products on your body. Make sure to use an all natural soap and moisturizer, since your skin is still sensitive and detoxing so it is absorbing things fast. I use Dr.Bronner's Fair Trade Organic Castile Liquid soap which you can find here. It is an amazing all natural soap made of oils and is the best thing you can put on your skin! It smells incredible too, and a tiny bit goes a long way (so its worth the steep price).

As for lotion, I always use coconut oil for my moisturizer. It makes my skin so smooth and silky, and absorbes really fast as long as you don't over-do it. Coconut oil is anti-viral, anti-bacterial, and anti-fungal. I have used it in the past when skin issues or infections have popped up and it has healed them all within a week. I even use it as makeup remover because it works better than any store-bought kind and is nourishing for the delicate eye area. And despite what people think, using oil on your skin will not make you break out or cause you to have oily skin. It's amazing stuff!

I recommend taking the salt bath in the evening as you tend to get very sleepy from it. It relaxes your entire body & mind, so if you suffer from stress or anxiety, this will help you!

3. Dandelion root tea with lemon

This is another one of my favorite tips! As I'm sure you already know, you should already be consuming more water, which is the easiest and fastest way to flush out your system. Dandelion root is an amazing herb, that is a natural mild diuretic and liver detoxifier. It also regulates digestion and eases an upset tum. I will drink this herbal tea 3-4x per day when I need to "detox". I will then have it once a day most days throughout the week. I recommend one cup first thing in he morning, two in-between meals, and another before bed. If you have bloat then this tip will work wonders for you because it helps your body release the water it is holding onto (it's diuretic property). Also, It detoxes the liver which is crucial if you had a big night out drinking! Squeezing some fresh lemon in the tea will also help speed up the process and help "get things moving" if you know what I mean! Lemon water reaps many similar benefits and is an amazing addition to every diet no matter if your trying to "detox" or not.

Benefits of Dandelion Herb:

• Nourishes the liver
• Boosts immune system
• High in iron & zinc
• Helps maintain regularity
• Aids skin problems
• Detoxifies toxic waste
• Mild diuretic
• Aids in digestion
• Blood purifier

Benefits of Lemon:

• Boosts immune system
• Balances ph levels in the body
• Flush out unwanted materials
• Cures throat infections
• Blood purifier
• Aids in digestion
• Mild diuretic
• Hydrates lymph system
• Purifies the liver
• High in vitamin C

Aside from the above tips, make sure to be eating a clean, balanced diet and do not give in the the urge to skip meals or restrict. That only does more harm than good! Nourish your body with high amounts of vegetables, especially leafy greens, fruits, lean proteins, healthy fats, and sprouted grains. See my Instagram for lots of healthy meal ideas! I am a firm believer that if you eat good you will feel good. A healthy lifestyle + balance is key!