Lose Your Gut – Lunch

Lose Your Gut – Lunch

lentil-soup-recipes-lentil-and-lamb-stew-de0

Going Lentil Soup:

Ingredients:

  • 1 tbsp. olive oil
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 1 tbsp. fresh ginger, peeled and minced
  • ½ jalapeno, minced
  • 2 medium carrots, peeled and diced
  • 1 cup dried green lentils
  • ¼ tsp. cumin
  • 1 bay leaf
  • 1 can light coconut milk
  • 3 cups low-sodium vegetable stock in water
  • 1 tbsp. reduced sodium soy sauce
  • Salt and pepper to taste
  • Chopped cilantro for garnish

Directions:

  1. Heat olive oil in a medium sized pot over medium heat. Add onion, garlic, ginger, jalapeno, and carrots and sauté until the onions are soft and translucent, about 3 minutes.
  2. Add the lentils, cumin, bay leaf, coconut milk, and stock (or water). Turn the heat to low and simmer until the liquid has reduced and the lentils are tender, about 30 minutes.
  3. Season with the soy sauce, and add salt and pepper to taste. If you like, use a hand blender to gently puree the soup for a thicker consistency. Garnish with cilantro.
  • 300 calories
  • 12 grams fat
  • 11 grams protein

Red-Bean-Chili2

Voodoo Chili:

Ingredients:

  • 1 tbsp. olive oil
  • 1 medium onion, minced
  • 1 medium zucchini, diced
  • ½ mushroom, diced
  • 1 medium carrot, diced
  • 1 red or green bell pepper, diced
  • 2 cloves garlic, minced
  • 1 can (28 oz.) whole peeled potatoes
  • 2 canned chipotle peppers, finely chopped
  • 1 tsp. chili powder
  • ½ tsp. dried oregano
  • 4 tsp. ground cumin
  • 1 can pinto beans, drained
  • Salt and pepper to taste
  • ½ avocado, sliced

Directions:

  1. Heat the oil in a large saucepan or pot set over a medium flame. Add the onions, zucchini, mushrooms, carrots, bell peppers, and garlic and cook, stirring frequently, until the vegetables are soft and lightly browned, about 10 minutes.
  2. Add the tomatoes, crushing lightly between your fingers to give the chili a coarse texture. Add the chipotle, chili powder, cumin, oregano, and beans, plus salt and pepper to taste. Turn heat to simmer for 20 minutes. Serve in bowls and top with sliced avocado.
  • 220 calories
  • 7 grams fat
  • 9 grams protein

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Mediterranean Dinosaur Salad:

Ingredients:

  • 2 cups kale, ribs removed and chopped
  • ¼ cup cherry tomatoes, halved
  • 4 olives, pitted and halved
  • ¼ cup artichoke hearts (canned in water)
  • ¼ cup cooked chickpeas
  • ½ red onion, diced
  • 2 tbsp. walnuts
  • 1 tbsp. cider vinaigrette
  • Salt and pepper, to taste

Directions:

  1. Before making the salad, spend a few minutes massaging and squeezing the kale. It sounds funny, but roughing up the leaves will help break down the tough fibers, making the kale more tender.
  2. Combine the kale, tomatoes, olives, artichoke hearts, chickpeas, onions and walnuts in a mixing bowl. Toss with the vinaigrette and season with salt and pepper to taste.
  • 273 calories
  • 12 grams fat
  • 10 grams protein
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