Butternut Squash & Lentils Soup

butternut squash and lentils soup

To make just add:

butternut ingredients

2 tsp minced garlic and 2 tbsp olive oil or butter to a soup pot or dutch oven over med heat

1 small red onion or shallots diced

4 to 5 celery ribs chopped

4 to 5 large mushrooms chopped

1 cup cubed butternut squash

Cook down for about 15 min then add:

1/2 cup white wine or cooking wine

Let it reduce

Add salt, pepper, 2 bay leaves, coriander, cumin and cayenne pepper-to your liking

Stir and continue to cook on med heat

Add 1/2 c any color lentils-I used red

Next add 12 oz low sodium chicken stock or broth and 12 oz water, bring to a boil then lower to simmer

Add in another layer of salt, pepper, cumin, coriander and cayenne pepper to your liking

Add the juice of 1/2 lemon and zest too if you wish

Add 1 c kale or spinach, stir until it wilts down and then serve

*remember to remove the bay leaves if you used them*

Let it cool completely  before storing in the fridge.

butternut squash ingredients

This is a great make ahead idea for your meal prep for the week. It is packed with nutrition!!

ENJOY!!!

A

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Meal Prep-chicken 4 ways-8 mini meals for the week

meal prepping completeMeal prep!! Essential for success! I used what I had on hand and made sure to keep it quick and simple (5 or less ingredients).

The prep took just under and hour! Well worth the time because now I am ready for the week or at least the first few days!

I took 1 package of chicken breast that was 1.3 lbs and slow cooked it  for 6 hours on low with:

water to cover chicken

lemon wedges (2 whole lemons quartered) and celery (about 3 stalks)

bay leaves (2)

dash salt, pepper, garlic and coriander

**After 6 hours on low turn off and let everything cool for an hour

** Take chicken out and start shredding it with 2 forks-should fall apart pretty easy

Meal 1: Chicken salad with Greek yogurt

1 cup shredded chicken mixed with:

2 tsp feta cheese

2 tsp chopped red onion

2 tsp chopped kalamata olives

2 heaping tbsp. plain 0% Greek yogurt

Mix well and divide in half into 2 containers

Top with chopped tomatoes

Pictured below:

meal preppin chick salad

 

 

 

 

 

Meal 2: Spinach salad with chicken and strawberries

Fill up 2 small containers with fresh spinach leaves

Add 1/2 c shredded chicken to each one

Add silvered or crushed almonds to each-about 2 tsp

Add feta or shredded mozzarella to each-about 2 tsp

Add chopped fresh strawberries to each-about 1/4 c to each

Make your own balsamic dressing in separate container: 2 parts water, 2 parts oil,1 part balsamic vinegar

Pictured below:

meal preppin spin salad

 

 

 

 

 

Meal 3: Chicken noodle and mushroom soup

Cook 1 cup dry noodles according to pkg. and drain, place noodles back in pot

Strain the broth from the crock pot into the noodle pot-leaving behind the celery, bay leaves and lemons

Add 1 and 1/2 cups of the shredded chicken breast to the pot

Chop about 1/2 cup mushrooms and add to pot on med heat for about 10 to 12 min then cool and store or eat!

Pictured below:

meal preppin chick mush soup

 

 

 

 

 

 

 

 

 

 

Meal 4: Chicken, cheese and raw veggies

Take remaining chicken, split in half and add to 2 small containers

Chop peppers (any and all colors) and add to container

Add about 1/4 c chopped mozzarella cheese to each container

Add celery and or carrots (broccoli and or cauliflower would be good too!) to each container

Humus would be a great addition to this one but I didn’t have any!

Pictured below:

meal ppeppin chick raw veggies

 

 

 

 

 

 

There you have it! You are well on your way to eating right, getting doses of protein in throughout the day and not having to stop for fast food or binge when you get home because you didn’t have food with you throughout the day!

I usually eat 4 to 5 small meals per day with fruit, nuts and sometimes a smoothie for breakfast. I also have a protein shake with just water immediately after my workout.

**A typical day might be:

Smoothie or eggs and avocado/toast 7:30 am

Chicken salad with Greek yogurt 10:30 am

Workout/shake 12:45-maybe a small apple or half sweet potato too

Spinach salad with strawberries and chicken around 2:30/3

Dinner-something healthy that I make that night like fish/rice and asparagus around 6

Nuts and fruit as dessert around 9:30

Planning feels good and being prepared and ready feels good! Your body wants and needs food often! Don’t neglect it!!

It should be a top priority!!

xoxo-A

 

2 meals in one: Spiced curry pumpkin soup & pumpkin curry shrimp and rice

pumpkin curry soup Spiced curry pumpkin soup:

1 tbsp. canola/olive oil

1 small onion chopped fine

1 tsp minced garlic, 1 tsp curry powder, 1 tsp cumin, dash of salt, dash of pepper

2 cups reduced sodium chicken broth

1 15 oz canned pumpkin

1  1/4 c unsweetened almond or coconut milk

Garnish-Greek yogurt and fresh parsley or basil

 

 

Directions:

In a large pot heat oil for 30 sec then add onion-cook for 3 min then add garlic and cook for 1 min

Stir in spices, salt and pepper then add broth and pumpkin-whisk in slowly

Bring just to a boil then cover and lower heat to simmer for 15 min

Whisk in almond or coconut milk and simmer for 2 more min.

(Ready to serve at this point)

Optional-Use an immersion blender to puree until smooth

Optional-Garnish with dollop of Greek yogurt and basil or parsley

 

Meal 2: Pumpkin Curry Shrimp and Rice

shrimp curry4 tsp coconut flakes

2 cups uncooked shrimp

2 scallions

1 tsp minced garlic

1 tbsp. canola/olive oil

1/2 cup uncooked rice

2 1/2 cups leftover curry pumpkin soup

2 Dashes of each: curry powder, ginger, cumin and red pepper flakes

Garnish with Greek yogurt and scallions

 

Directions:

Pre-heat oven to 350

On stove top in Dutch Over heat canola/olive oil on med heat for 30 sec

Add shrimp, 3/4 of the scallions, garlic, 1 dash each of seasonings and coconut flakes and stir/cook for about 8 min

Add left over pumpkin soup and uncooked rice to the pot, Stir and cover then place in oven on 350 for 40 to 45 min

When done cooking in the oven remove and add 1 more dash of each of the seasonings then stir well

Garnish with Greek yogurt and the rest of the scallions

shrimp rice curry

 

 

 

 

 

 

 

 

 

 

 

 collage shrimp and pumpkin

 

 

Enjoy!  A