Lentil Soup with Turkey & Veggies
This soup was created with liver health in mind. Midway through my chemotherapy treatment for Breast Cancer, my liver enzymes were too elevated to continue treatment. We had to postpone treatment for at least one week to make sure that my liver was healthy enough to process the chemotherapy. At that time I was in school to become a Nutrition Consultant and I knew there were things that I could do to “Love my Liver”, so I went home and made some BIG changes to my diet for that week and well, IT WORKED! I went back the next week and my enzyme levels were low enough to continue with chemotherapy. Here is one of the recipes that I made for the “Love my Liver” week.
1 1/2 C green lentils (soaked overnight)
1 jar diced tomatoes
24 oz. homemade bone broth (chicken or turkey)
2 T butter
1 onion, diced
3 cloves garlic, diced
4 small summer squash, sliced
3 small bell peppers, diced
6 carrots, sliced
6 stalks of kale, de-stemmed and coarsely chopped
1/2 lb. ground turkey
Bay leaf, basil, rosemary, thyme, oregano
Sea salt & Pepper
Rinse lentils and let soak overnight. Next day: in a large pot, sauté onions and garlic in butter. Add broth, tomatoes, lentils, and veggies. Add ground turkey. Bring to a boil and then reduce to simmer. Continue simmering for 30-45 min.
After reading Grain Brain, by Dr. David Perlmutter, when Brain Maker came out, I knew that I would have to read it too. At Paleo F(x) this year, Dr. Perlmutter was the keynote speaker, promptly reminding me that I needed to read his book.
As a nutrition consultant, gut health is one of my main passions, because as Hippocrates said, “All disease begins in the gut.” A neurologist by trade, Dr. Perlmutter goes even further to discuss the links between an unhealthy gut and Autism, ADHD, allergies skin issues, elevated blood pressure, anxiety, depression, chronic fatigue, inflammation, and many, many, more.
Out of the trillions of cells that are housed in your sack of skin that we call a body, 90% of them are bacteria. You read that correctly; you are 90% bacteria. Now don’t freak out. Without all of that bacteria, you literally wouldn’t be living. Dr. Perlmutter helps us to get acquainted with those bacteria and help us see just why we need all of those friendly little buggars. He then helps us to know what factors can throw our delicate ecosystem off balance. Some of those factors include: antibiotics, nsaid use, oral contraceptives, the chemical laden agri-business food system, among others.
Dr. Perlmutter gives action steps to help preserve and maintain a thriving colony of gut bacteria. The book is also equipped with recipes that include probiotics and help to maintain the gut colony. This book is highly recommend for those interested in improving their gut health or just like to nerd out on science and healthy living.
Sunflower butter or sunbutter is a great option for those that are allergic to nuts but can tolerate seeds. It has a great peanut-y flavor. As with all nuts and seeds, I recommend opting for organic because fat is where the toxins (herbicides) are stored. I also generally recommend raw nuts and seeds because roasting can damage the fragile fats and is often used to hide the rancidity of nuts and seeds. Nuts and seeds have a season when they are fresh, just like all fruits and veggies. Choosing raw allows you to know that the nuts and seeds are still fresh. Although, raw and organic nut butters are CRAZY expensive (like $12-$25 for a fairly small jar). You can certainly make your own. Add the nuts or seeds to a food processor and turn it on. Once they become the right consistency, turn off and store in a jar (in the fridge to slow the oxidation process). Some people add salt, sugar, or oil to it. Feel free to experiment away!
Jennifer Tyler Lee, like many parents, was looking for a nut-free alternative for her children while at school. She suggests using it as you would peanut butter…ants on a log and apple slices dipped in sunbutter. She also suggests a no bake snack called Bitty Bites. I would obviously sub out the whole wheat flour for a grain-free option like cassava flour.
- Good source of vitamins B1, B5, B6, and E, folate, selenium, manganese, phosphorus, copper, zinc, potassium, magnesium, iron, and protein.
- Sunflower seeds contain phytochemicals, especially phytosterols, which can help to lower blood cholesterol.
- They are a great source of monounsaturated fats (24 grams per 1/3 cup serving).
- Sunflower seeds also contain arginine an essential amino acid that is important during periods of growth.
- Contain heart healthy compounds.
- Have been shown to be anti-inflammatory, anticancer, and antiallergenic.
From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.
February’s Clean Eating Book of the Month is Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers by David Perlmutter. Amazing book! I give this book 5 out of 5 strawberries!
Dr. Perlmutter, author of Grain Brain, is a neurologist. Most people probably think, “what does being a neurologist have to do with writing a book about diet?”. Well, just as we don’t live in a bubble, our bodies’ organs don’t exist in isolation. What we put in our bodies have an impact on how our organs function. Dr. Permutter reviews cutting edge science to demonstrate that diet does play a significant role in the health of our brain and our entire neurological system.
“Gluten is our generation’s tobacco.” This quote resonates with me because I have “heard it” all from well meaning family and friends as to why “everything in moderation” should be the mantra by which we live our lives. It also resonates with me because of the backlash the “gluten free” movement has gotten. Further, I can see so many parallels of doctors that once recommended cigarettes for “stress” and are now recommending “healthy whole grains” as a part of a “balanced diet”.
Through years and years of work with patients, Dr. Perlmutter has seen Alzheimer’s disease destroy many lives. He notes that chronic inflammation is at the root of the disease and that chronically high blood sugar is the main source of the inflammation. In Grain Brain, he calls Alzheimer’s disease Type III Diabetes for this reason.
In addition to his work with Alzheimer’s patients, he treats many patients with ADHD, Autism, MS, and more. Going grain free and refined sugar free is of great help to all of his patients.
This book is amazing and life changing. If you aren’t already gluten free, or if you are gluten free, Grain Brain restates the multitude of reasons why avoiding gluten is the way to go for a healthy body.