Tag Archives: HCLF

Leek and Sweet Potato Soup

This savory veggie soup is so simple and yet so satisfying! Sometimes there is just nothing better in the world than a chunky vegetable soup with a light clear broth. It just feels so nourishing and restoring!  I definitely need to make this more often 🙂 In this recipe I used the kind of sweet potatoes that are white on the inside and out. These are delicious if you can find them! Otherwise, you favorite potato of choice will be just fine. Yukon Golds would be my second choice in this recipe. Leeks make for such a soothing broth base, and are full of nutritional properties as well. Eat this and be nourished!
You need:

Thyme, 1 sprig

Bay leaf 1

Garlic 4 cloves

Leek 1 large, washed and cut 

Black Pepper, dash

Ginger, dash

3-4 cups water

1 medium/large potato, chopped into 1/2-1in cubes

2 broccoli stems chopped

3 stalks celery, chopped

2 carrots, coined

Fresh parsely, sprig chopped

3 oz Mushrooms, halved 

I simply threw all these ingredients in my Instant pot, and put on the soup mode for 15min! Alternatively, combine all on the stovetop and simmer, until vegetables reach desired level of tenderness. Serve with salad or bread, or just on its own in a huge bowl :D. Some chick peas or barley would also be great in this soup, and some avocado garnish would be awesome too. ENJOY!

Crunchy Oatmeal Cacao Nib Cookies

These are super low sugar and nothing but wholesome ingredients! These make great breakfast cookies or just a super clean version of your favorite bedtime snack. For me they make a perfect afternoon snack or after dinner treat! These are completely oil free, antioxidant rich, and delicious!
You need:

1 cup oats

1 cup unsweetened apple sauce

1tsp ground flax

1tsp vanilla extract

1/2 tsp almond extract

1/2 tsp baking soda

1/2 tsp baking powder

1/3 cup cacao nibs

1 tsp pumpkin pie spice

Mix all ingredients in a large bowl, scoop onto a lined baking sheet in heaping tablespoons. 

Yields 12-16 depending on size.

Bake at 375F  x15 min for softer cookies, 20min for crispier! 

Not too sweet and with a delicious cacao nib crunch!


Berry Acai Smoothie

I’ve been on a daily smoothie kick recently, and this one stood out. I’m trying get more watery, raw, fresh produce in first thing in the morning, plus something to drink is so much easier to take to work! I sweetened this one up a tad with some stevia and some flavor extracts, and the result was rich and creamy!  Super tasty. Plus superfoods 🙂

You need:

-1 sambazon packet of Acai

-1/4 bag frozen mixed berries (so 3-4oz)

-Water to blend (about 2/3 cup)

-Ice to taste (about 1/2 cup)

-Vanilla extract, 1/4 tsp

-Almond extract, 1/8 tsp 

-Stevia, about 7 drops
Throw them all into a blender and pour into a large container (or into cups to serve two) and enjoy! I find a breakfast like this keeps me energized and not dragging through my morning. All that fiber, water, and micronutrients are surprisingly filling!

Tasty Vegan Pizza

I have dabbled with vegan eating and plant based living for some years now, and find myself again moving in this direction. On a plant based diet, I find myself substituting meats and dairy for whole grains instead, and am loving the carbs and the bread I can easily incorporate! I have realized that with enough flavor and seasoning, and a delicious fresh crust, I like pizza so much better without cheese! It becomes a meal that nourishes, rather than making me sleepy and heavy. I taste the seasonings, fresh baked crust, and vegetable flavors when not blanketed in cheese. Feel free to use any kind of tomato/marinara sauce of your choice, but using plain tomato paste and adding your own seasonings is a way to avoid added salt. It has taken me time to realize carbs at not my enemy and that they (especially from whole grains) are a much better substitute for meat/dairy/fats. I know there are MANY opinions out there, but this is what I am finding energizes me and helps me meet my health goals:)

You simply need:

-1 whole wheat pizza crust (I will have to try one from scratch soon, but Whole Foods and Trader Joes have nice crusts in the refrigerated section ready to roll out and bake)

-1 small can tomato paste

-Oregano (fresh or dried, liberally applied)

-Basil (same as oregano)

-Garlic, about 3 cloves minced or to taste

-Onions, 1/2 large onion chopped

-Crushed red pepper, to taste

-Mushrooms (about 4oz, sliced)

-Kale (one large stalk, washed and shredded)

Optional: vegan cheese or nutritional yeast, additional veggies of choice
Bake at 375F for approximately 15 minutes, depending on your oven and how crispy you like your pizza. Just keep an eye on it, then enjoy!

This keeps well and the slices make a great packable lunch to take to school or work!

One Pot Red Lentil Curry 

Super simple and delicious, lentils are a powerhouse of protein, iron, and other nutrients, and sustain many people all around the world! These soft, flavorful, savory lentils are like a comfort food that sticks to your ribs and satisfies! For this recipe I used an Instant Pot, but this would be easy on the stovetop too.

You need:

6 tomatoes

1.5 cup red lentils, rinsed and drained 

1 onion chopped

 4 cloves garlic crushed

4 zucchini chopped in largepieces 

3 stalks kale washed and chopped 

Celery 2 lg stalks chopped

Optional additional veggies like peas or potatoes

1 jalapeño minced

Water to cover lentils

Turmeric 1 tsp

Cumin 1/2 tsp

Coriander 1/4 tsp

Clove 1/2 tsp

Curry powder 1 tsp

Black pepper  1/4 tsp

Almond milk 2/3 cup

Parsely to garnish 


SautĂ© garlic and onion in a large pot until soft ana fragrant. You can use oil of choice or simply some water to sautĂ© them in. Then all all your spices and jalapeño. You could add a dash of salt too if desired. SautĂ© for another additional 2-5 minutes. 

Next add all your veggies, except zuccini. Since those get soft so quickly, we will add them later. Let them cool down over medium heat until kale is wilting slightly. 

Then add your lentils, almond milk, and water to cover the lentils. Now we can either use the instant pot bean setting for 15minutes, or simmer  on stovetop for the same amount of time, or until lentils are soft, adding in the zucchini for the last 5 minutes of simmering until just tender.

Then you have a giant pot of goodness that can last you for some meals. Serve over rice, serve in a bowl with whom rain bread for dipping, or serve in romaine leaf “boats” for a lighter but very nutritious meal or snack. 


I’m Baaaaack: Simple Kale Salad!

Boy it has been a hot minute since I posted here!  Time to get back on track with a nice cool summery salad!! I made this kale salad today and it was so tasty, so healthy, low fat and vegan.  I have been dabbling back and forth for awhile but have been cooking to eat only vegan food for the past few weeks. I still cook meat for my guy, but most of the time I make my vegan noms and he partakes, supplementing with some sardines or something 🙂 But back to the salad. Lets get to it.
You need:

Kale- 1/2 of a large bunch, washed and stems removed, chopped (I used curly kale but any kind you like works!)

Black pepper, to taste 

1/2 large lemon squeezed

1/2 avocado, chopped

1/4 lb mushrooms chopped (about 7)

Green onion tops (about 8) sliced

1/2 jalapeño chopped

1/2 large cucumber chopped

Simply toss all ingredients together!!  That is all.
– optional suggested additions would include garbanzos, cooked squash/pumpkin chunks, sunflower seeds…
Serve as is, on the side of some rice/legumes, in a wrap, or with bread and hummus (and green bamboo rice) like I did!
(bread pictured is a vegan wolverine roll from Aridmendi Bakery, FYI)