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 :)

Stef's Raw Vegan Caramel Slice

Raw Vegan Caramel Slice

I am so excited to share this recipe with you guys :) There are many raw caramel slice recipes out there but I did a little experimenting with the ingredients I had on hand to come up with these gems. I had tons of dates I had to use up, as well as a banana that was getting way too ripe for my liking, so I improvised and I am very happy with the results.

Often times, raw vegan desserts require a lot of raw nuts and sometimes expensive or hard-to-find ingredients. Not these babies! I bet most of you have these ingredients on hand now, or maybe only need to pick up one or two (inexpensive) items!

This is the perfect clean treat for my never-ending sweet tooth, that can be ate straight from the freezer (they don't harden!) and pack some nutritious healthy fats + fiber, too! These are chewy, perfectly sweet, decadent dessert that you can feel good about eating. The dates and banana provide natural sweetness, and the only added sweetener in the entire recipe is 2T pure maple syrup in the chocolate shell. Yes please! The peanut butter adds a decadent flavor to this caramel, and the chia seeds pack a fun texture and healthy omega's too. The chocolate shell is crispy, melts in your mouth, and reminds me so much of the "magic chocolate shell" I used to put on my ice cream as a kid.

My family was surprised by how good these tasted for being vegan, they make the perfect healthy treat to bring to a party! Tag me on Instagram, @stefliafit if you make these and love them as much as I do! :)

INGREDIENTS:

Base Layer:
1c oats (quick or rolled)
10 pitted dates*
Dash sea salt
1/2t vanilla extract
1/2t cinnamon
1/4c water

Caramel Layer:
16 pitted dates*
1 ripe banana
2T natural peanut butter or almond butter
2T chia seeds
2T water
Dash sea salt

Chocolate Shell:
1/4c coconut oil
2T cacao powder
2T maple syrup
Dash sea salt
1/4t vanilla extract

Equipment:
Food processor
8" x 6" dish or pan (I used a glass pyrex tupperware dish)
Parchment paper

*I used small pitted dates found at my grocery store. The dates used were not considered medjool, which are much larger. If using medjool, I would estimate using 7 dates in the base layer and 12 dates in the caramel layer. Don't be afraid to use less or more depending on the consistency!

METHOD:

1. Line your dish with parchment paper so your slices slip out easily. No need to grease! Cut off excess edges where necessary.

2. Start with the base layer. Add the oats to a food processor and blend until a fine flour consistency. It is ok if its a little chunky.

3. Add pitted dates, sea salt, vanilla, cinnamon, and water. Blend & pulse until ingredients are combined. (You may need to scrape down the sides and stir every so often since the dates are very sticky). Add a splash of water as needed if mixture is too dry or difficult to blend (be patient!)

4. Once the batter resembles cookie dough, is blended evenly, and can be molded with your hands, press biscuit dough into the bottom of your parchment lined dish with your hands. Make sure you press firmly to compact the dough and make sure it is spread as even as possible and to all edges and corners. Use a spatula or large spoon to flatten and smooth out biscuit layer if needed.

5. Place biscuit layer in freezer while we make the caramel.

6. In the same food processor, blend all caramel layer ingredients until fully combined, scraping down the sides as needed. If your mixture seems dry or won't blend, add splashes of water as necessary.

7. Remove biscuit layer from the freezer and pour the caramel layer on top. Smooth out the caramel evenly as you did the biscuit layer, so that it reached all edges and appears flat.

8. Place the dish (now with the biscuit + caramel layers) in the freezer for at least 2 hours (patience!) Can be left in as long as needed, but 2 hours is the minimum.

9. Lick food processor clean ;)

10. When your ready for your chocolate layer, melt the coconut oil in a small bowl and add remaining chocolate shell ingredients. Add more or less cacao powder or maple syrup depending how rich or sweet you prefer (don't be afraid to test taste!)

11. Remove dish from the freezer and pour your chocolate on top of caramel layer. Chocolate should coat the top evenly and appear smooth (this is the importance of making the layers flat/even early on!) Use a spoon or tilt the dish to ensure the chocolate coats all edges and is spread evenly.

12. Place dish back in freezer for at least 1 hour or longer. Chocolate shell will harden.

13. When ready to cut, gently lift parchment paper out of dish and place on a cutting board.

14. Run a large, sharp knife under very hot water and gently but firmly cut slices in desired shape (I prefer squares!) The chocolate may crack a little but the hot knife prevents most of this. Cut into however many pieces you like, however I got a perfect 12 squares from the size dish I used.

15. Store your slices in the freezer until ready to eat or serve! The caramel and biscuit layers never fully harden which is simply due to their ingredients. Therefore these will be chewy and delicious straight from the freezer! I have not tried storing in the fridge but you can if you want them softer. I would not suggest leaving them at room temperature for too long because the coconut oil in the chocolate shell melts easily so it must stay cold in order to stay firm!

16. ENJOY :)

My Grocery Haul & Weekly Meals!

Hey everyone! I hope you all had a great weekend :) I love Sunday's because I get to sleep in, get in a good workout, have a "fancier" breakfast (like delicious pancakes today), sip my coffee slowly, and grocery shop!

I love grocery shopping :) Healthy food makes me excited and I love cooking healthy meals that taste amazing and make me feel good. I wanted to share one of my grocery hauls with you guys to give an idea of what I buy each week and some of my meals. Although our biggest grocery haul is on Sunday, I typically stop 1-2x extra per week for a few more things we either run out of, or a last minute friday night dinner we want to make! The main two stores I currently shop at are Trader Joe's and Wegmans Supermarket. I will buy organic in 75% of my produce and 99% of the time in my poultry/meat/dairy. As long as my stores carry organic in the items I have on my list, then I will get it. If they do not have organic, I will typically still buy the regular produce that I need and I just make sure to wash it thoroughly.

I do not always meal prep, but I do make a list before I head out shopping which helps a TON. I make the list in my phone and erase items as I go. I honestly could not imagine shopping for the week without a list written down! I spend a little time each Sunday brainstorming what dinners/meals I will be eating each week, and then buy according to the meals. My boyfriend and I typically eat leftovers 1-2x per week and then go out to eat 0-1x per week so I factor that in. Lucky for me, he is not fussy at all and loves whatever I cook, so he eats what I am eating for dinner or some nights we do our own thing with whatever is on hand.

At the end of this post, I also talk about my take on "diet labels" and "cheat meals" and why I do not do them!


BREAKFAST
Every day I alternate between breakfasts. Breakfast is my favorite meal and it is sometimes my biggest meal of the day. I am always starving first thing in the morning, especially if I fit in a early workout. I eat based off what I am in the mood for, if I did a hard workout first, and however hungry I am. These are some of my breakfast staples that I alternate.

•   Oatmeal and/or Oatbran (fruit, non-dairy milk, nut butter, plant protein powder)
•   Smoothie (plant protein powder, non-dairy milk, fruit)
     AND sprouted grain toast (ezekiel grain + coconut oil & nut butter)
•   Hearty Smoothie (plant protein, fruit, non-dairy milk, nut butter, spinach, chia seeds, etc)
•   Pancakes (vegan buckwheat or coconut flour/protein + fruit, maple syrup & nut butter)

I include nut buter in 90% of my breakfasts because without this satisfying healthy fat I find I get hungry SO fast. Plus it's delicious! I love sweet breakfasts and have never been a big fan of savory in the morning. I find it keeps my cravings for sweets at bay, plus I have a slight egg intolerance so I have to stay away from those! :(

LUNCH
Lunches for me vary day to day and week to week. I like to switch it up so I don't get bored and go by whatever I am craving or feeling for that week. I often will use leftovers during the week for my lunch or as part of my lunch. Salads are a common one for me, but I make them filling and delicious, nothing plain here! Here are some common lunches for me.

•   Massaged kale/romaine/spinach salad + veggies + 1/2 avocado
     + crock pot chicken/grilled chicken/ground turkey/salmon + nuts/seeds
•   Turkey bean chili (recipe can be found here!)
•   Turkey lentil vegetable soup (recipe on my instagram!)
•   Zoodles + ground turkey & homemade sauce with veggies

DINNER
I love to make A LOT of whatever I am making so that there are leftovers. Here are just a few of the dinner staples I make weekly or bi-weekly.

•   Grilled italian marinated chicken breasts/thighs + roasted veggies
•   Turkey/chicken burgers + roasted veggies + salad
•   Salmon salads (tons of veggies + avocado + sometimes feta)
•   Tacos (ground turkey or crock pot chicken + avocado, veggies, ezekiel sprouted corn tortillas
     OR a taco salad minus the tortillas)
•   Salmon + roasted veggies
•   Zoodles + ground turkey & homemade sauce with veggies
•   Turkey bean chili (recipe can be found here!)
•   Turkey lentil vegetable soup (recipe on my instagram!)
•   Chicken & vegetable stir fry with quinoa or rice
•   Whole wheat or Quinoa crust homemade pizza + salad

SNACKS/DESSERT
I eat breakfast early between 7-8am, lunch around noon, and dinner post-workout around 6-8. Therefore I need snacks between lunch and dinner to give me every if I workout after work, and to sustain me until dinner time (it is not good to go that long without eating!) If I am hungry, I eat. It is that simple. Never restrict yourself from food no-matter what your goals are! If you are hungry then your body is telling you it needs food. Even for those trying to lose weight, you should never starve yourself when you are clearly hungry. Of course sometimes after dinner I may not necessarily be starving but I may have a sweet tooth so I will have a clean snack or dessert as well!

•   Raw veggies + hummus
•   Clean protein bar (brands: Square, Raw Rev, KIND, Rx Bar, LARA are some favorites)
•   Fruit (apples, pineapple, clementines, etc.)
•   Rice cake + nut butter
•   Dark chocolate (72% or 80% or 88%...darker the better + more satisfying!)
•   Healthy & clean baked good (clean banana chia muffins/bread, vegan brownies, vegan choc chip blondies, etc. these recipes can be found on my instagram!)
•   Banana ice cream (frozen bananas in the food processor + PB or cacao powder)
•   Plain greek yogurt + nut butter & dark choc chips
•   Nuts (love cashews, pistachios & almonds!)
•   Stovetop popcorn (made with coconut oil...fiber packed & a great volume food!)


This week's Sunday grocery haul:
The haul below does not include the food bought for all of my boyfriends meals. I chose to show only what I also consume along with him. Although we eat the same dinners, his lunch/breakfeat meals vary).

Produce:
Zuchinni
Avocados
Tomatoes
Onion
Frozen mango
Frozen blueberries
Frozen strawberries
Butternut squash
Bananas
Cucumbers
Apples
Romaine
(already had - spring mix, kale, carrots, celery, lemons, limes, clementines, potatoes, pineapple & brustle sprouts at home)

Meat/Fish/Poultry:
Chicken breasts
Ground turkey
Salmon fillets
Canned tuna

Other:
Raw almond butter
Rice cakes
Fage greek yogurt
Unsweetened vanilla almond milk
Coconut oil cooking spray
Chick peas
Ginger kombucha
(already had - oatmeal/bran, nuts, peanut butter, ezekiel sprouted bread, vegan protein, cashew milk, oils & vinegars, hummus, etc meal components at home!)

As I said earlier, I try to buy most of my produce organic as long as it is in stock, and 99% of the time I buy organic meats. I have learned more over the past year how important organic is especially with meats due to the hormones and harmful substances inside the meat that cannot be washed off like so with produce. To me, it is worth the extra $ since your best investment is your health! Eat good = good health = longer life & less disease.

For more meal ideas scroll through my instagram, @stefliafit as all of the meals + recipes mentioned above are on there! Hope this helped some of you trying to meal prep or plan groceries for the week, as well as give some ideas to those who want to switch things up :)

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My take on "diet labels" & "cheat meals".
I strive for a healthy balanced lifestyle and I believe moderation is key in this. I do not cut out any food groups, I simply listen to my body and what it wants. I listen to what foods make me feel good and what ones make me feel bad. I choose to nourish my body with clean, whole foods instead of processed foods. Also, what works for one person may not work for another person. ( For example, one person may thrive off oatmeal in the morning, while it may make another person feel sick. Kale may be a superfood for one person, but cause stomach discomfort for another person. ) One person's healthy is not necessarily your healthy. Learn what works for YOU and own it! There is not one cookie-cutter way to be healthy. You do not need to be vegan, gluten-free, paleo, ect. in order to be "healthy". You actually do not have to have a label at all! Just live your best balanced, healthy lifestyle and you will do great. :)

Okay, I honestly dislike the term "cheat meal" and I do not do them. This is because my goal is to live balanced and with everything in moderation. I understand that planned cheats may work for some people, which is great, but not for me! I personally believe you can reach all of your goals and be a very healthy individual without planning cheat meals and without restricting yourself completely. When I do have cravings, which admittedly isn't very often, I will honor them. Simple as that! The truth is the more often you eat clean/healthy and stick to whole foods that nourish you, the less often you crave the other stuff. Plus, I have learned many ways to honor those cravings when they do strike, in a healthy way. There are healthy substitutes for literally anything your heart desires! Examples: (banana ice-cream, healthy or vegan blondies/muffins/brownies, dark chocolate, whole wheat homemade pizza, whole grain pasta, healthy nachos, homemade fries, ect.) I prefer to satisfy my cravings this way (half of the time) because it leaves me feeling better! Don't get me wrong, I absolutely still indulge in processed foods and "not-so-healthy" meals every once in a while, especially when special occasions & holidays come around! Sometimes in life these meals/treats are more often, while sometimes they are weeks apart. I just always keep moderation in mind and to not go over-board to the point where I feel sick. BALANCE is key. Restriction is no way to live your life. Find the balance that works for you & never let food hold you back from enjoying people/experiences/memories because life is short!

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!

WIAW #3 - A full day of eats!

Hey guys! Half way to the weekend :) I finally remembered to document everything I ate yesterday,
so here it is! 

For those of you who don't know what it is, it is a post concept developed by the wonderful Peas And Crayons blog in which you simply post what you ate in any given day (not necessarily that Wednesday).
Enjoy :)

Breakfast

{ 1 cup carrot juice + Oat bran & rolled oats cooked with unsweetened vanilla almond milk, sea salt, stevia, cinnamon, pumpkin pie spice, tsp coconut oil. Mango + banana mixed in. Topped with more natural peanut butter + Side of coffee with stevia & unsweetened cashew milk }

SIDE NOTE

Love having my oatmeal in a almost empty nut butter jar! The sides get all melty and I get a little bit in each bite. I have been having 1 cup carrot juice every afternoon or morning before breakfast. I will be doing a post very soon on the benefits :) I find I prefer drinking it on an empty stomach because it gives me a fast boost of energy! Another reason why I need a juicer...

Lunch

{ Collard wraps stuffed with tuna, Ithaca dill + lemon hummus, Avocado, Cucumber + Red pepper.

Plus the rest of the avocado on the side }

SIDE NOTE

I have been loving these raw collard green wraps and Itacha hummus! This hummus is the best i've ever tasted, you can check them out here. Unfortunately, both days of eating this my mouth + ears have gotten tingly/itchy right after eating it, I am guessing a oral allergy to raw collard greens!? I never have them, so I know if I would have experienced this before. 

Snack

{ Apple + Natural peanut butter }

SIDE NOTE

Classic snack! I surprisingly have not had this in ages. It hit the spot and gave me energy for my evening work out. I for some reason got a irritating headache right after eating this...pesticides?! I do not know. Maybe I just think too much ;)

Dinner

{post-workout}

{ Grilled italian chicken + Maple roasted acorn squash }

SIDE NOTE

I was on my own for dinner tonight and had chicken marinating in the fridge for days, so I made this simple but delicious dinner! Chicken comes out amazing after marinating for 24+ hours and grilling always makes the best chicken in my opinion. I made the acorn squash last week by chopping it up (very difficult) so decided to simply roast it cut in half & eat it with a spoon. It came out SO good! I usually have some type of greens with my dinner, but if I load up on them at lunch most days then I don't stress about it.

Dessert

{ Microwaved homemade vegan brownie from the freezer +

dark chocolate with unsweetened Silk cashew milk }

SIDE NOTE

Many times I am full from dinner but sometimes I love having something sweet to top it off! I grabbed one of my vegan brownies from the freezer (made with dates, oat flour, banana...) and some dark chocolate after that :) If you've never tried Silk cashew milk you need to, it is super creamy + the unsweetened still has a sweet light taste!

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YOUR TURN

Do you have any oral food allergies to raw foods?

What is your favorite "healthy" dessert?

RECIPE « Healthy Turkey Chili

My favorite cold weather food by far is homemade turkey chili. The recipe is extremely simple, super healthy, and is very hard to mess up! Made with minimal & completely clean ingredients, it is the perfect lunch or dinner, and goes oh so well with a fresh salad or some warm crusty bread.

It is a nutrition power-house! Loaded with veggies (peppers, onions, tomatoes), quality fiber (kidney beans, veggies), lean protein (ground turkey) & metabolism boosting spice (jalepino, chili & spices)

 It is my moms incredible recipe, so I have to give her credit for this one, she is the best cook in the world! I modified it a bit by adding more spices + jalepino because I have grown to love spicy food. I know you will love it as much as I do. It is a hit with everyone who I have ever made it for! This is a great meal to meal-prep during the week, or make a big batch and freeze for future meals! 

You will need:

1 container ground lean turkey (or ground chicken or lean ground beef)

2 green bell peppers

1 jalepino pepper

1 white onion

1 can kidney beans

1 24oz can crushed tomatoes

1 24ox can diced tomatoes

2tbsp minced garlic

olive oil

spices: pepper, chili powder, cayenne, red pepper flakes, cumin

Step 1

Chop your white onion, bell peppers, jalepino & garlic. You can chop them into whatever size you prefer! Heat a large pot on medium heat, and drizzle olive oil on the bottom. Add onion + garlic, and sautee until onion is translucent and slightly browned.

Step 2

Add the peppers and cook for 5 minutes until tender. Add the ground meat to the pot, breaking up into chunks with a wooden spoon. Continue to stir and cook until meat is 90% cooked (no longer raw/pink). 

Step 4

Season with pepper, chili powder, cayenne, cumin & red pepper flakes to your liking. (Important: taste as you go to make sure you are not over-seasoning! A little spice goes a long way.)

Step 5

Add kidney beans, and both cans of tomatoes. Stir.

Step 6

Continue stirring and let simmer on low/medium heat for 25-60 minutes. Add more spices to your liking, tasting as you go. You really can’t over-cook it, and the longer it sits the thicker & more flavorful it becomes! This is one of those recipes that is also amazing leftover cold, and one that gets better & better the longer it sits in the fridge! 

This chili is amazing topped with parmesan cheese. I also paired it with organic rosemary olive oil bread spread with olive oil butter. Soo good!

My tried & true tips « Hair, Skin & Nails

Hey guys! So I know there is so much information out there, and it can be really frustrating/confusing what to believe or what to try. I know this, and I have researched nearly every method out there, and tried things for myself. Here are my tried and true tips that I have done in the past couple months that has definitely made a noticeable positive impact on the health and appearance of my hair, skin + nails!

Biotin (high amount)

Benefit: hair, skin, & nails

This one is well known, but for good reason! I have tried biotin before and not noticed much difference, therefore I think the amount and quality is extremely important here. I take a supplement with 10,000 mcg biotin which you can get here. I take one a day with breakfast and I could tell after one week that my nails have never been so strong, and they have been growing faster than ever before in my life. I also attribute my healthy hair + skin improvement to this, however nail growth was what I noticed immediately!

Carrot juice 1c daily

Benefit: hair, skin, & nails

This one I have been doing for almost two weeks, with a few days missed here and there. Research shows that consuming carrot juice daily has the power to clear your skin, promote hair growth, increase energy, prevent disease, improve eyesight, and more! One cup hosts approximately 850% Vitamin A and a measly little 10g natural sugars. People also have reported on their skin developing a healthy "glow" and in some cases with over-consumption an orange tint! I have not seen the orange “glow” yet but my skin has looked more supple and my breakouts have greatly reduced.  I also attribute this to my healthier hair! Also, I notice a huge boost in energy when I consume this on an empty stomach as a snack, or first thing in the morning. It makes sense, since there is no fiber to slow the digestion, which means the natural vitamins are rapidly absorbed. Just another reason why I need to get a juicer, the hype is real folks!

Sulfate-free Argan oil shampoo

Benefit: hair

Argan oil is extremely good for your hair, similar to the ways coconut or olive oil is. I knew I had to switch from my chemical based shampoo to a sulfate free one that was more natural and nourishing to my hair. I did a little research and found this one by Maple Holistics on amazon which you can see here. It had rave reviews, and I can see why! So far while using it my hair has definitely been softer, shinier, and healthier looking. I massage this through my hair in the shower & leave it in for 5 minutes while I wash the rest of my body before rinsing it out.

Argan oil scalp massage

Benefit: hair

I also purchased pure organic argan oil which you can get here. I massage several drops of this throughout my wet or dry hair, concentrating on the ends, and being careful because too much will make your hair feel greasy. My ends feel and look more nourished & healthier! 

I have also been doing a argan oil scalp massage every other day or so, also known as the “inversion method”. You basically stimulate your scalp while laying upside-down and increase blood flow with nourishing oils in order to promote strong, healthy hair, thicker hair, and hair growth. It has gotten rave reviews and people have reported fast hair growth, thicker hair, and stronger hair within 7 days of doing this nightly. You can do this without oils as well. I lay upside own off the couch with my head towards the ground so that blood is slightly rushing to my scalp. I put 10-20 drops argan oil on my fingertips and massage my scalp firmly in circles for about 5 minutes. It is actually quite relaxing once you get the hang of it! You can find a lot of videos on Youtube demonstrating this, or click here for a descriptive step-by-step guide! It is suggested to perform this nightly to promote the fastest hair growth, but even doing it every so often can reap similar benefits. I do this to my hair the night before I plan to wash it (the next morning) so I go to bed with my head feeling greasy from all the oil but after washing it out the next day with my Argan oil shampoo my hair feels and looks like silk!

Wash hair every other day (or less!)

Benefit: hair  

I have always been pretty good about having at least one day in between washes. Lately I try to stretch it out even further such as every 2 days, at least once a week. When you wash your hair every day you strip your hair of all the nutrients and natural oils it needs in order to be healthy. This leads to breakage, brittle strands, dullness, and a dry scalp. You can actually train your hair to be less greasy with less washing! The more often you go more days in-between washes, the more your hair gets acclimated each time, and therefore produces less & less oil because it realizes it doesn't need to. Yes, the first day going longer without washing it may feel greasy, but just use a little dry shampoo and stick with it for a week. Quickly, your hair starts adapting and will be able to last a few days without getting greasy at-all! I have tried this, and it works.

Heat protectant spray + Serum

Benefit: hair

Aside from using argan oil, I will alternate between several argan oil or keratin based serums and a heat protectant spray. I like to mix a drop of each, a few spritz of heat protectant spray, and a couple drops of the argan oil all together in my palms and then massage it into my hair, concentrating on the ends but avoiding the scalp (weighs hair down + greasy). The serum and spray provide a slippery barrier between your hair and your heat tools, preventing breakage while also providing healthy nutrients to your hair.


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That's a wrap! I hope you guys enjoy these tips, if you have any questions about any of the above don't hesitate to leave a comment below! I hope everyone has a fantastic weekend :)

YOUR TURN
What are your plans for the first weekend of October?

Do you have any great hair /skin/nail tips that have worked for you?

Have you tried any of the above tips?