This easy ratatouille lentil soup is a perfect way to get more vegetables in your diet. This soup is vegetarian and vegan. It also makes great leftovers for packed lunches and is freezable for later use.
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Ratatouille Lentil Soup Ingredients:
2 Tablespoons olive oil
1 eggplant
1 teaspoon salt
1 zucchini, sliced and quartered
1 summer squash, sliced and quartered
1 medium onion, roasted or diced
2 Roasted peppers, canned or fresh
3 garlic cloves, minced or grated
1 teaspoon dried oregano
1 teaspoon dried basil
2 quarts vegetable broth
1- 14.5 ounce can crushed tomatoes
1 cup uncooked dried lentils
1/2 teaspoon fresh ground pepper
2 tablespoons balsamic vinegar
Ratatouille Lentil Soup Directions:
Roast the peppers. Preheat oven to 400 degrees. Place the peppers on parchment paper lined sheet pan. Roast for 10 minutes, flip, then roast for another 10 minutes. Cool, then peel the peppers. Dice the roasted peppers. Alternatively, you can use canned roasted peppers.
Slice the eggplant and salt the slices on both sides. Allow the salted eggplant to sit for 15 minutes. This will draw out the bitter flavor. Rinse the eggplant and cut into 1/2 inch cubes.
Mix in the broth and lentils. Bring to a boil. Reduce heat to a simmer, stirring occasionally until lentils are tender, approximately 40 minutes.
Lastly, add the vinegar and fresh ground pepper.
Serve with crackers or fresh bread.
Can you reheat Ratatouille soup?
You sure can! Ratatouille soup makes great leftovers for packed lunches. I like to pack it in a Mug Pop in, find it here.
This mug is perfect for packing soup and other leftovers for lunch. The BPA free lid is vented, so it keeps the microwave clean!
Can you freeze soup?
Yes! You can freeze soup. Just make sure you cool it to room temperature or refrigerate it first. Then put it in a freezer safe container. Warm it up on another busy night!
Can you use chicken stock instaed?
You sure can use chicken stock. If you do, this recipe will no longer be vegetarian or vegan.
This easy cream of broccoli soup recipe is a great way to get more vegetables into your diet. It pairs well with a salad or sandwich for a quick and easy meal. This soup makes great leftovers for packed lunches.
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Use an Immersion blender to cream the ingredients until smooth. Stir in the cream, vinegar and peeper.
If you need some extra cute in your life, this Nessie Ladle is a great addition to get kids more interested in eating this delicious and healthy soup. Our Nessie served up so much soup, we hardly had any leftover!
If you love sauerkraut, you will really love it if you make your own. It’s so easy, just 2 ingredients. It’s better to make your own because you can choose how sour you want it to be, which color cabbage you want to use and any additional flavors you want to add. Red cabbage sauerkraut adds a lot of color to your recipes. Any additional flavors are up to you! It’s your sauerkraut, make it the way you want it.
This post may contain affiliate links. I earn commission at no additional cost to you.
What tools do you need to make sauerkraut?
Kitchen Scale – The ingredients for sauerkraut are most accurately measured by weight. Since fermentation is a scientific process, it’s best to measure accurately. Choose one that converts from grams to ounces. Find a good one here.
Fermentation kit – Although not absolutely necessary, a fermentation kit will make the process easier. I love this set, it is compatible with any size wide mouth canning jar.
Quart size wide mouth canning jars – These jars are the perfect size for fermenting 1 pound of cabbage at a time. They are also compatible with my preferred fermentation lids. The wide mouth is large enough to fit a jam jar to hold down the cabbage.
Jam jars – These 8 ounce jam jars fit perfectly inside the quart size canning jars. They are used to hold down the cabbage while it ferments. Alternatively, you could use weights for this purpose.
8″ Chef’s knife – An 8″ chef’s knife is the best knife for slicing large vegetables like a full head of cabbage. I honestly don’t know how a kitchen could function without at least one 8″ chef’s knife. Find one here.
Cutting Board – Choose wood or plastic, never glass. Make sure it is large enough to slice a head of cabbage.
Homemade Sauerkraut Ingredients:
1 pound red or green cabbage -chopped or shredded
9 grams (~1.5 tablespoons) kosher salt or sea salt (not iodized- no anticaking ingredients)
Great Sauerkraut additions:
For extra flavor, you can add any of these to your homemade sauerkraut. This is anther reason why it is so much better to make your own sauerkraut.
Caraway seeds
Juniper berries
Shredded carrots or beets (80% cabbage/20% beets or carrots – otherwise the sugar from the beets or carrots can affect the fermentation)
Chop the cabbage any way you like, it’s your sauerkraut! I prefer to dice the cabbage into 1/4 to 1/2 inch squares. This makes the perfect bite size pieces, easy for adding to sandwiches or sausages.
How to make Your Own Sauerkraut:
Weigh your chopped cabbage on a Kitchen Scale. Put the diced cabbage in a bowl, then add 1.5 teaspoons of kosher salt per pound of cabbage.
With clean hands, press and squeeze the cabbage until it is very wet. You should be able to see the water dripping down when you squeeze it. This will take a few minutes.
Use a Sauerkraut Pounder to press the cabbage down into the brine. The cabbage should all be completely submerged in brine.
Place the jam jars, or fermentation weights inside the quart size jars to hold the cabbage down in the brine.
Screw on the fermentation lids. Let the jars sit on the counter out of direct sunlight for 1-6 weeks. I usually date the jars. The ideal temperature for fermentation is between 60-70 degrees F. After a couple of days you will begin to see bubbles forming in the jars. This is the fermentation taking place. Check for desired sourness after 7 days. Continue checking every couple days or at least weekly after that. Once you have your desired sourness, put an airtight cap on it, and place it in the refrigerator. The fermentation lids I used have an air tight seal that can be closed when the fermentation vent is removed.
Is Sauerkraut Healthy?
Yes! Cabbage alone is very healthy. It is a good source of Vitamin C and Vitamin K. Cabbage is also good for you because it is a great low calorie high fiber food. Fermentation adds the benefit of probiotics which are good for gut health. Sauerkraut has many health benefits, it is anti-inflammatory, a great anti-oxidant, and may even protect against cancer. Some people experience upset stomach or diarrhea from eating sauerkraut. If you are new to sauerkraut it would be best to start with a small serving, you can increase your serving size when your body adjusts to it.
Recipe By Kristin
Course: Condiment
Cusine:German
Difficulty:Easy
Servings
20 minutes
Preparing Time
30 minutes
Cooking Time
minutes
Calories
6 kcal
INGREDIENTS
1 pound Cabbage
1.5 teaspoons kosher salt
DIRECTION
Chop the cabbage.
Add the salt.
Mash and squeeze the cabbage until it is very wet and water drops form when squeezed. 2-5 minuets.
Press the cabbage into a wide mouth quart size canning jar with a sauerkraut pounder.
Hold the cabbage down in the brine with fermentation weights or jam jars.
Place a fermentation lid on the jar.
Leave on the counter out of direct sunlight, between 60-70 degrees F for 1-6 weeks. Check weekly for desired sourness.
Save money by making your own seasoning blends. Homemade Jamaican Jerk seasoning is a must have. It’s so easy to make and a great one to have on hand for some fabulous Caribbean flavor. Traditionally it is used for seasoning chicken and pork, but there are plenty of other uses for it.
Disclaimer: This post includes affiliate links. I earn commission at no additional cost to you.
What can you use Jamaican Jerk Seasoning for?
Seasoning chicken, pork or fish
Seasoning grilled or roasted vegetables
Add to rice or risotto for Caribbean flavor, try this Caribbean Rice
Measure and mix all of the above ingredients in a bowl. Use a funnel to put the mixture into a 4 ounce spice jar. Label it and you are all set.
Is Jamaican Jerk Seasoning Gluten Free?
This is one of the best reasons to make your own seasoning blends. Some seasonings contain anticaking ingredients that contain gluten, especially seasoning blends. If you make your own blend you can make sure all of your ingredients are gluten free.
Is Jamaican Jerk Seasoning healthy?
Many of the ingredients in Jamaican Jerk seasoning have health benefits. Really the only unhealthy ingredients are salt and sugar. If you make your own, you could eliminate those ingredients, but keep in mind they are minimal when you only plan to use a couple tablespoons of the blend at a time.
Save a ton of money by making your own smoothies and smoothie bowls at home. Learn how to create your own recipes and which ingredients provide the best nutrients for your health.
A smoothie is a simply a beverage made by pureeing fruits and vegetables with other ingredients in a blender. A smoothie bowl is a thicker more nutrient packed smoothie, thick enough to eat with a spoon, and often topped with fruit, granola, nuts, and seeds. Lets review some common smoothie vs. smoothie bowl questions and how to pack them with nutrients.
Disclaimer: The statements made regarding these recipes have not been evaluated by the Food and Drug Administration. The efficacy of these recipes have not been confirmed by FDA-approved research. These recipes are not intended to diagnose, treat, cure or prevent any disease.
Smoothie vs. smoothie bowl
A smoothie is thin enough to drink through a smoothie straw. For a smoothie bowl you can use the same ingredients to make a smoothie, but it will be thick enough to eat with a spoon.
Basic smoothie vs. smoothie bowl ingredients:
Smoothie: 1 cup (8 ounces of fruits and veggies) to 1/2 cup to 1 cup of liquid. Less liquid will make a thicker smoothie, more liquid makes a thinner smoothie.
Smoothie bowl: 2 cups (16 ounces of fruits and veggies) to 1/4 cup liquid.
Optional additives can be mixed in in small quantities. For example, a tablespoon of honey or a scoop of protein powder.
Basic Smoothie recipe example:
1/2 cup frozen mixed berries
1 frozen banana (sliced before freezing) ~1/2 cup
1/2 cup vanilla yogurt
1/2 cup milk
Optional: 1 tablespoon elderberry syrup.
Puree in a blender
Serve in a cup with a straw.
Basic Smoothie bowl recipe example:
1.5 cups frozen mixed berries
1 frozen banana (sliced before freezing) ~1/2 cup
2 tablespoons yogurt
2 tablespoons milk
Optional: 1 teaspoon honey
Puree in a blender
Top with fresh blueberries, almond slices, and hemp hearts. Serve in a bowl with a spoon.
Which blender is best for making smoothies?
I personally prefer the Ninja Professional Blender. It has a large capacity, it blends everything smoothly. It is also dishwasher safe for quick and easy clean up.
Another awesome option for delicious smoothies is the Vitamix Blender. The only drawback is the price. Although it is expensive, it has a few features that the Ninja does not have. It will heat soups, but that is not necessary for smoothies.
Lastly, there is the Ninja Creami which is perfect for making smoothies and best for making smoothie bowls with the added benefit of making ice cream.
Can you make a smoothie the night before?
The best way to make a smoothie the night before is to prepare all of the ingredients. Chop and freeze the fruit you wish to use. Measure out the liquid ingredients and place them in the refrigerator. Then you can quickly blend them together in the morning.
Can you store a smoothie in the refrigerator or freezer?
If you prepare a smoothie with ice or frozen ingredients then it will thin with refrigeration because the ice will melt and the frozen ingredients will thaw. The smoothie will be thinner, but still tasty. It will probably need to be stirred before consuming.
You can freeze a smoothie, but it will thicken like ice cream or sorbet. Frozen smoothie would require a spoon to consume. You can defrost it but depending on the ingredients, it may not remain smooth. It is possible to blend it again, but the consistency may not be the same.
Are smoothies and smoothie bowls healthy?
Smoothies and smoothie bowls can both be very healthy depending on the ingredients you choose. Read on to learn about healthy and unhealthy ingredients found in smoothies and smoothie bowls.
Which smoothie is anti-inflammatory?
Most smoothie ingredients are naturally anti-inflammatory, which makes smoothies and smoothie bowls a great option for an anti-inflammatory diet. Here are some ingredients to avoid and some to include in anti-inflammatory smoothies and smoothie bowls:
Smoothie ingredients to avoid because they can increase inflammation:
There are plenty of fad diets out there that will each have their own smoothie recipes. The key to consuming smoothies for weight loss is choosing the right ingredients. Fruits and vegetables are typically the main ingredients in most smoothie and smoothie bowl recipes. The reason why fruits and vegetables are good for weight loss is because they have low energy density. Meaning they have few calories in a large volume of food. This way you can fill up, and feel full while consuming fewer calories. There is some research to prove that consuming low-energy-dense foods will lead to weight loss without feeling hungry.
If you choose low-energy-dense ingredients for your smoothie, you can stay full longer on fewer calories and lose weight.
Best ingredients for a weight loss smoothie or smoothie bowl (low-energy-dense foods)
Fresh or frozen vegetables
Fresh or frozen fruits
Low-fat or fat-free dairy products with no sugar added
Whole grains
Water or ice
Worst ingredients for a weight loss smoothie or smoothie bowl (high-energy-dense foods)
Fruits canned in heavy syrup
Juice
Sweetened yogurt
Sugar
Full fat dairy products
Dried fruits
Refined grains: white rice or cereal made with white flour
Smoothie vs. smoothie bowl, which is good for diarrhea?
If you have diarrhea hydration is important. If you are recovering from a stomach bug and have been vomiting also, you should probably start with clear liquids. Once you are feeling better, then a smoothie would still be better than a smoothie bowl because smoothies have more liquid. In the past a BRAT (banana, rice, applesauce, toast) diet was often recommended as a bland diet to eat for the first day of solid food after a stomach bug. These four foods are still a great option, but many experts recommend adding in a few more foods for better nutrition. There are still some foods that should be avoided when you have diarrhea.
Ingredients to avoid adding to a smoothie when you have diarrhea:
Dairy (with the exception of yogurt or kefir-especially with antibiotic associated diarrhea)
Citrus fruits
pineapple
leafy green vegetables
raw vegetables
Spices
berries or seedy fruits
oils
caffeine
Best smoothie ingredients to add when you have diarrhea:
Hydration and fiber are both important for prevention and treatment of constipation. Smoothies will help more with hydration, but you can pack more fiber in a smoothie bowl. Both are good options for constipation. I unusually try to help my patients choose good foods to treat occasional constipation before resorting to medications.
Best Smoothie and smoothie bowl ingredients for constipation
Which smoothie is best when you are sick with a cold or flu?
If you are sick with a cold or flu you need hydration, especially if you have a fever. Smoothies are a great way in increase hydration. Fruits, vegetables and other immune boosting foods are also beneficial when nursing a viral infection. A cold smoothie made with frozen fruits and/or ice can help to sooth a sore throat. Top your smoothie bowl with my immune boosting granola.
Best Immune boosting smoothie and smoothie bowl ingredients:
Although both smoothies and smoothie bowls contain hydration, smoothies are more hydrating because they contain more liquid. There are some fruits and vegetables that have a higher water content and are better for improving hydration. Electrolytes are important for improving hydration lost due to sweating from exercise or illness. For more hydration tips, check out my post on hydration.
Customers are flooding into local pharmacies in search of immune boosting supplements. Many of these immune boosting ingredients can easily be included in your diet. It’s much less expensive to eat your vitamins than to purchase supplements. I’m a pharmacist and I would love to share my recipe for Immune Boosting Granola. Granola is a quick and easy breakfast or snack that can easily be added to any daily meal plan. Add some to you favorite yogurt or just pack it for a quick and easy snack.
Disclaimer: The statements made regarding this recipe have not been evaluated by the Food and Drug Administration. The efficacy of this recipe has not been confirmed by FDA-approved research. This recipe is not intended to diagnose, treat, cure or prevent any disease.
Immune Boosting Nutrients
In order to make an immune boosting recipe, one first needs to know which nutrients are known to boost immunity. I have compiled a list of immune boosting vitamins and minerals, because adding more to your diet can help boost your immunity.
Vitamin C- There is research to support Vitamin C supplementation in reducing the length and severity of respiratory infections.1 Vitamin C plays an important role in immune response.
Zinc – Plenty of research is certainly available supporting zinc supplementation in reducing the length and severity of infections.1 Zinc is an important player in immune response.
Vitamin D – There is some evidence that vitamin D could reduce the risk of Influenza and COVID-19 infections and death.2
Vitamin B6- A deficiency in Vitamin B6 reduces your ability to make antibodies to fight off infection. Vitamin B6 could help strengthen immunity.3
Vitamin E- Immune response is enhanced by Vitamin E. It can provide protection against infections.4
Selenium- The immune system relies on adequate dietary selenium.5
Immune Boosting Ingredients
I selected my granola ingredients to include as many immune boosting vitamins and minerals as possible so they can help boost immunity. Here is a list of my ingredients because it is important to understand why they were included in my recipe.
Elderberry syrup (find it here): Elderberry syrup is also used to enhance immunity. Elderberries are high in flavonoids, Vitamin A and Vitamin C. It may also help reduce symptoms of viral infections by stimulating immune response.6
Matcha (find it here): Another natural superfood, matcha is green tea powder. It is made by grinding green tea leaves into a fine powder. Regular consumption of green tea could decrease influenza infection rates and cold symptoms.7
Hemp hearts(find them here), pumpkin seeds and Flax Seeds: I included all of these mostly for the zinc and omega 3 and 6. These polyunsaturated fats also have been extensively studied for their role in immune health.8
Nuts: These serve as a good source of selenium and zinc. I also chose Brazil nuts because they have the highest amount of selenium. Cashews are also high in zinc.
Sunflower seeds: These seeds also have some healthy fats, but I chose them mostly because they are an excellent source of vitamin E. They are also a good source of selenium and vitamin B6.
Ginger: Can also help reduce the severity of respiratory infections.9
Blueberries: Another natural superfood. Blueberries are a good source of Vitamin C. I included them because they are one of the best sources of antioxidants, mostly flavonoids.
Immune Boosting Granola Recipe
Ingredients:
4 Cups Oats
1 Cup mixed nuts (cashews, almonds, and Brazil nuts)
1/4 Cup sunflower seeds
1 Cup shelled pumpkin seeds
1/4 Cup hemp hearts
1 Tablespoon matcha powder
2 Tablespoons cinnamon
1 teaspoon ground ginger
1/2 teaspoon Himalayan pink salt
2 Tablespoons flax seed
1/3 Cup dried cranberries
1/2 Cup shredded dry coconut
1/3 Cup dried blueberries
1/2 Cup honey
1/3 Cup Peanut butter
2 Tablespoons Elderberry Syrup
1/3 Cup coconut oil
Directions:
First preheat oven to 350 degrees F. Mix together the oats, nuts, sunflower seeds, pumpkin seeds, hemp hearts, matcha, cinnamon, ginger, salt, and flax seed. Meanwhile, in a separate bowl mix the peanut butter, coconut oil, honey, elderberry syrup. Once mixed, pour the wet ingredients over the dry ingredients and mix until evenly coated.
Cover a Jelly Roll Pan with parchment paper. Spread the granola over the paper. Bake for 15 min. Remove from the oven and mix in the dried coconut. Bake for 10 more minutes. Remove and mix again. If the coconut is not completely toasted, bake for 2 more minutes or until most of the coconut is toasted but not burnt. Lastly, remove from the oven and stir in the dried fruit while the granola is still warm. Finally, allow the granola to cool to room temperature. Although it is difficult not to finish it all in one sitting, you may have some leftover. If so, you can store in an air tight container at room temperature for up to 2 weeks.
Today is national guacamole day! So I thought I should share my favorite guacamole recipe. Be sure to check out my links below to learn how to pit an avocado with a chef knife and how to mince garlic without a garlic press. DIY guacamole sure beats buying the store bought variety. Enjoy my favorite authentic guacamole recipe.
How to make guacamole
Easy guacamole recipe:
Guacamole Ingredients:
3 Avocados
1 medium onion finely chopped
3 garlic cloves
juice of one lime
3 Roma tomatoes diced
2-3 jalapenos diced
1/2 teaspoon salt
3 tablespoons fresh cilantro minced
Directions:
Pit peel and mash the avocados. See how to pit an avocado for a quick tutorial. Mince the garlic. See how to mince garlic without a garlic press. Slice the lime in half, to obtain more juice place the halves in a microwave for 15 seconds before juicing. Mix all ingredients. Enjoy this guacamole recipe with tortilla chips.
Slicing and pitting an avocado is a simple process if you know what you are doing. All you need is a chef knife a kitchen towel a cutting board and a spoon to scoop out the delicious nutritious fruit. Anyone can enjoy making their own guacamole!
, you
How do you mince garlic without a garlic press?
I’m not a big fan of crowding my kitchen with tools and utensils that are only able to form one task, uni-taskers as Alton Brown likes to say. One thing no kitchen needs is a garlic press. It is so easy to peel and mince garlic with a good quality chef knife. The Chef knife can be used for may other things and takes up less space than a garlic press. Every kitchen needs a chef knife, no kitchen needs a garlic press. Enjoy making your own home meds guacamole!
Is Guacamole good for you?
All of the ingredients in guacamole except for salt are very healthy. Most of the benefits of guacamole are in the healthy fruits and vegetables. Avocados are an excellent source of healthy fats, fiber, and many vitamins. Onions, tomatoes, peppers, limes and garlic are all healthy fruits and vegetables. The only unhealthy thing about eating guacamole is that it is most often served with tortilla chips.
Do you have to serve guacamole with tortilla chips?
If you want to keep your guacamole healthy you can exchange the tortilla chips for baked whole grain pita chips, or spread it on a slice of whole wheat toast. You can also use it as a sandwich spread along with other healthy sandwich topping such as turkey, tomatoes, peppers, lettuce, on whole wheat bread or wrapped in a whole grain tortilla. Guacamole also makes a great side for eggs or chicken breast.
I have to credit my father-in-law for this delicious sauteed beet green recipe. He is quite the chef. I’ll probably have plenty more of his tasty recipes to share. This one is a delicious way to use a food many people throw away! Wasting food is terrible, but wasting delicious and nutritious food is even worse. According to Jo Robinson, author of Eating on the Wild Side, beet greens are more nutritious than the beets themselves.
My father-in-law was a child during world war II. Because if this he grew up learning to use all of the food that was provided. Some of his childhood stories make 2020 sound like a picnic. Next time your teens are complaining about wearing masks or giving up football have them read Stolen Childhood. This book is a story similar to what my father-in-law went through and a great explanation for why he has so many tips and tricks for using up left overs and scraps. Through him I learned that beet greens are not scraps!
Where to find Beet Greens
Back to the beets. First you will have to find beets with the greens still attached. Many chain grocery stores will remove them and throw them away! I know it’s really sad. You could grow them your self, find them at a farmers market or a good organic produce store. Don’t get discouraged. If you do manage to find beets with the greens attached, as an added bonus you will know you have found yourself a fresh beet. The beet roots will last a long time on the grocers shelf, but the greens will begin to wilt sooner, which is probably why they tend to remove them. Buy beets with the greens!
Sauteed Beet Greens Recipe
Now for the sauteed beet greens recipe. Start by removing the greens from the beets. Save the beets for later. I’ll share some great beet recipes soon.
