Instant Pot Coconut Curry Zucchini SoupVegan And Gluten Free

A good way to use your garden zucchini!

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It's Zucchini Time
There have been years when I've planted so many zucchini that I was ready to set the garden on fire.  This year I promised myself I would scale back and only planted a single zucchini. However, it's so prolific that I'm still having a hard time keeping up with it. So you may be seeing more zucchini recipes this summer.

My one and only zucchini plant.

Today's recipe also uses potatoes since we just harvested over 50 pounds of new potatoes a few days ago. They are so easy to grow and what's better than a freshly harvested new potato?

Our potato harvest.

Although I cook this in my Instant Pot, you can easily make this on the stovetop. I include notes on stovetop directions below.

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Coconut Curry Zucchini Soup

Vegan, Gluten and Dairy Free

[Makes 9 Cups]

Requirements

Instant Pot Pressure Cooker

Hand Immersion Blender

Ingredients

1 tablespoon extra virgin olive oil

1 medium onion, chopped (~1 1/2 cups)

1 tablespoon finely chopped fresh ginger

1 tablespoon sweet curry

1/2 teaspoon hot curry, or to taste

2 pounds zucchini, sliced

1 pound new potatoes, scrubbed and diced

2 cups vegetable broth

1 can lite coconut milk

1 teaspoon salt, or to taste

1 tablespoon freshly squeezed lime juice

Directions

Heat the oil in the Instant Pot using the SAUTE function. Add the onions and ginger and cook for 4 minutes, stirring frequently. Turn off the Instant Pot and stir in the sweet and hot curry. (To make on the stovetop, do this step in a large saucepan.)

Stir the curry into the onions.

Add the zucchini, potatoes, broth, coconut milk and salt.

Sliced zucchini and diced potatoes.

Lite coconut milk has plenty of flavor and
creaminess but far fewer fat and calories.

Secure the lid, press the MANUAL button, and set for 5 minutes under high pressure. When done, press the OFF button and quickly release the pressure. (To make this on the stovetop, simmer in the large sauce, covered, until the vegetables are tender, about 20 minutes. Continue with recipe.)

When complete, open the cover and tilt so that the steam comes out the back and away from your face. 

Using a hand immersion blender, blend the soup until fairly smooth but leaving some small chunks of zucchini and potatoes.

You still want to see the specs of zucchini.

Stir in the lime juice and adjust salt if necessary and serve.

Nutrition

(Per cup): 112 calories, 5 g total fat, 2 g saturated fat, 0 mg cholesterol, 3 g protein, 16 g carbohydrates, 3 g fiber, and 276 mg sodium.

Curried Kabocha Squash, Potato, and Zucchini Soup

Curry-flavored, blended soup featuring kabocha squash.

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Harvest Time
I harvested my mini-kabocha squash and potatoes and still have a few zucchini left on the vine so I thought I'd combine them in this tasty soup. Kabocha adds a lovely sweetness to the soup and the potatoes make it creamy and thick. The soup is lightly flavored with curry.

Mini kabocha squash

Purple and gold potatoes

Ingredients for Curried Kabocha Squash,
Potato, and Zucchini Soup.

                 *                                  *                                 *

Curried Kabocha Squash, Potato and Zucchini Soup
Vegetarian or Vegan, Gluten Free
[Makes 4 servings]

Requirements
Soup pot
Blender or Immersion blender

Ingredients
1 small kabocha (~1 1/2 pound)
1 pound yukon gold potatoes
1 small purple potato*
2 teaspoons extra virgin olive oil
1 teaspoon Earth Balance (vegan) or ghee**
1 cup chopped onions
2 cloves garlic, minced
1 teaspoon sweet curry
1/4 teaspoon hot curry
2 medium zucchini (1 1/2 pounds)
4 cups vegetable broth
salt and black pepper to taste

* If you do not use a purple potato, increase the Yukon golds to 1 1/4 pounds.
** ghee is clarified butter and is well tolerated by those allergic to dairy protein and/or those who are lactose intolerant. 

Directions
Peel the kabocha squash, remove seeds, and slice. Usually I don't peel kabocha squash, but in this soup, I think the texture is smoother without the skin. Set aside.

Peeled and sliced kabocha squash.

Peel the potatoes and dice the Yukon golds. The purple potato will be removed before the soup is blended, so just cut that one in half.

Heat the oil and Earth Balance or ghee in a soup pot or Dutch oven on medium-low heat. Add the onion and cook for several minutes. Add the garlic and cook until fragrant, about one minute. Add the curry seasoning and stir to coat the onions. 

Stir the onions and garlic with the curry seasoning.

Add the broth, kabocha squash, potatoes, and zucchini. Cook until the vegetables are firm.

Remove a few slices of zucchini, kabocha, and the purple potato halves. The purple potatoes may take a little longer since they are not diced or sliced as small as the other vegetables. But do not overcook them.

Dice the removed vegetables and set aside. (If you want a totally blended soup without little chunks of veggies, omit this step). 

Remove a few slices of zucchini and kabocha as well as the purple potato. 

Continue to simmer the rest of the soup until the ingredients are very soft and start to fall apart, about 20 to 30 minutes. Blend the soup with a hand immersion blender or place in a blender and process until smooth.

Blending with an immersion blender is much faster
and easier than using a blender. Cleanup is easier too.

Stir in the chopped vegetables, simmer a minute or so until they are heated, and serve.

Vegan Curried Quinoa With Fresh English Peas

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Did you Plant your Peas?
The growing season in Northern California always catches me by surprise. One minute it's really cold and the next minute it's hot and I'll be walking down the street noticing my neighbor's 3 foot tall peas growing next to their 2 foot chard! And every year I wonder why I waited so long to start my garden. Well I did it again but luckily I found some beautiful English peas in the grocery store. 

Peas are so perfect - so beautiful!

Frozen vs. Fresh
Without a doubt, frozen peas are more convenient, less expensive and nutritionally equal. After all, they are frozen at the peak of their goodness. But there's just something about shucking peas that's calming and it certainly connects you to nature more than ripping the top off a plastic bag full of frozen peas. They are really fun to grow, especially when you have kids. They grow so quickly, it's almost like magic!

1 cup of raw peas provides:
117 calories
8 g protein
7 g dietary fiber
0 saturated fat and cholesterol
97% RDA vitamin C
45% RDA vitamin K
30% RDA manganese
26% RDA thiamin
24% RDA folate
22% RDA vitamin A

Try them Raw!
Raw peas, whether they are fresh or frozen, make a good base to thicken raw soups. And eating them raw preserves their high vitamin C content. Try Raw Vegan Split Pea Soup or blend them with other vegetables as in Creamy Raw Vegan Zucchini Soup with Crushed Pistachios.

Peas are used to thicken this raw creamy zucchini soup with crushed pistachios

Vegan Curried Quinoa with Fresh English Peas
[4 servings]
1 cup quinoa
1 tablespoon extra virgin olive oil
1 medium onion, chopped, (1 1/2 cups)
3 cloves garlic, minced
1 heaping tablespoon sweet curry
1 teaspoon hot curry, or to taste
2 cups veggie broth (can use vegan bouillon cube and water)
1 pound fresh English peas, shucked (about 1 1/3 cups)
1/2 cup fresh cilantro, chopped
salt to taste


Soak quinoa for 15 minutes. Drain in a fine strainer and rinse in cold water for 3 to 4 minutes. Set aside.
Heat oil in a medium saucepan on medium-low heat and sauté onions for 2 minutes. Add garlic and cook another minute. 
Add quinoa, sweet and hot curry and stir until well coated.
Add broth and bring to a boil. Lower heat and cook covered on a high simmer for 5 minutes.
Place fresh peas on top of simmering quinoa in a single layer but don't stir in. Cook another 10 minutes or until liquid is absorbed and quinoa is tender.
Remove from heat and let sit covered for another 5 minutes.
Stir in fresh cilantro. Salt to taste and serve immediately.


Per serving: 256.8 calories, 6.3 g fat, 0.8 g saturated fat, 0 mg cholesterol, 9.4 g protein, 41.0 g carbohydrates and 6.4 g dietary fiber.

Vegan Kabocha Squash Coconut Curry With Peas, Red Bell Pepper And Israeli Couscous -

Kabocha squash is also known as Japanese pumpkin

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Fusion Cuisine
When you take a Japanese pumpkin, add Indian curry to tropical coconut milk and stir in Israeli couscous, you may just want to wave that zippo lighter while breaking out in a chorus of "We are the World"! I love "fusion cuisine" where you mix different types of cooking. Yesterday, I think I found my new favorite restaurant, "Avatar's" in Sausalito. I will do a proper restaurant review of this amazing eatery in the future, but they feature dishes that combine elements of both Mexican and Indian cuisine. The owner surprised me with a vegan curried pumpkin enchilada with a drizzle of mango sauce! Do you have any favorite combinations of ethnic dishes or ideas for some? Write a comment!
Kabocha Squash
Also known as "Japanese pumpkin", this lovely squash has bumpy, dark green skin and is a bit sweeter and denser than a sugar pumpkin. It almost has the consistency of a sweet potato. I really love everything about this squash, especially the fact that you don't have to peel them! Just pull out the seeds, dice them up and throw them in a curry - so easy! I will warn you, however, if you leave the skin on when making a pumpkin pie, you'll end up with a pretty unattractive brown pie!

A 2.5 pound kabocha squash or Japanese pumpkin

A Simple Curry
I find it almost impossible to write up a curry recipe for you because there are an infinite number of curry blends using ingredients like turmeric, cumin, coriander, cayenne, ginger and other spices. I usually keep a "sweet curry" and a "hot curry" in my spice cabinet and blend them together in different ratios depending on how spicy I want the dish. So the amount of curry in this recipe is merely a suggestion. 
I like adding the curry when I am sautéing the veggies as it seems to mix in more easily.

Sautéing the veggies in a 5 quart Dutch oven

Israeli Couscous
Larger than regular couscous, Israeli couscous are really just small, round balls of pasta. I love their size and texture. Unfortunately they are difficult to find in "whole grain". There are a few on the internet but read the reviews carefully before you order. Roland, sold on Amazon, has some bad reviews claiming the couscous tasted "stale". If you have had luck finding a good whole grain couscous, let us know!


Vegan Kabocha Squash Curry with Israeli Couscous
[makes 6 servings]
A 2.5 pound kabocha squash, seeds removed and cut in 1/2 inch cubes
1 cup dry Israeli couscous
2 cups or more water with a pinch of salt
1 tablespoon extra virgin olive oil
1 small onion, chopped
1 medium red bell pepper, chopped
1 1/2 tablespoons sweet curry, or to taste
1 teaspoon hot curry, or to taste
1 cup frozen peas, rinsed in hot water to thaw
One 15.5 ounce can light coconut milk
1 cup veggie broth or water
1/2 teaspoon sea salt, or to taste


Steam kabocha squash for 5 minutes or until barely fork tender. Do not overcook. Remove from steamer and set aside.
In a small saucepan, bring water to a boil, add couscous, lower heat and cook for 10 to 12 minutes, or until done but still firm. Stir while cooking to prevent pasta from sticking to the bottom. Add more boiling water if needed.
In a 5 quart Dutch oven, heat olive oil and sauté onions and peppers for 5 to 8 minutes until tender. 
Add sweet and hot curry and mix thoroughly.
Add peas and cook for several minutes.
Add coconut milk, broth and salt and bring to a boil.
Lower heat and mix in cooked kabocha squash and couscous and heat for several minutes.
Serve immediately.


Per serving: 242.2 calories, 6.3 g fat, 3.8 g saturated fat, 0 mg cholesterol, 6.4 g protein, 39.6 g carbohydrates and 3.6 g dietary fiber.

Black-Eyed Pea New Years Day Recipes: Black-Eyed Pea Curry with Sweet Potatoes, Mushrooms and Spinach and Black-Eyed Pea and Roasted Red Pepper Hummus

Vegan black-eyed pea curry with "light" coconut milk.

Vegan black-eyed pea and roasted red pepper hummus .

Black-Eyed Pea Recipes for New Years Day

I started the Foods For Long LIfe blog a year ago on New Years day. And, of course, I started it with a black-eyed pea recipe. In the south it's traditional to eat black-eyed peas on New Years day for a year of good luck. OK, why is an Italian from Brooklyn telling you this? Because I picked up this tradition as a student at the University of Texas and I've been doing this ever since. I've passed it on to my children and they will undoubtedly pass it on to theirs. Traditions are fun, especially those involving food. It's also fun to take this one ingredient and come up with a new recipe every year. It's kind of like "the Iron Chef". So this year I made a hearty curry and a dip - both perfect for a nice New Years day lunch or for watching football. And don't forget to leave 3 peas on your plate - that guarantees the good luck. For the dip, leave out 3 peas before you throw the rest of them in the blender.

My Last Post for the Year

This will be my last post for the year. My husband is taking me on a romantic cruise through the Panama Canal to celebrate our 20th anniversary. That's why I'm posting these New Years recipes so early. I have really enjoyed writing this blog and I hope you've enjoyed the articles and the recipes. I've appreciated your positive comments and I'm thrilled when I hear of people improving their eating habits. My parting wish to you is to enjoy the holidays but don't over do. Eat and drink in moderation and try to get in as much exercise as you can in between social events. (Let's see how well I take my own advice on a 16 day cruise!). Think about the good things you did for your body in 2009 (lost weight, lowered your cholesterol, got off of a medication) and develop and write down your health goals for 2010. Have a wonderful holiday and I'll see you next year!

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Vegan Black-Eyed Pea Curry [serves 4]

2 cups sweet potatoes, peeled and diced

1 tablespoon olive oil

1 red bell pepper, cut in strips (about 1 1/2 cups)

1 yellow or red onion, diced (about 2 cups)

2 cups sliced button or crimini mushrooms

1 tablespoon minced fresh garlic

1 to 3 teaspoons curry powder (to taste, depending if it's sweet or hot)

1/4 cup fresh cilantro, divided

One 15 ounce can black-eyed peas (about 2 cups cooked)

1 cup veggie broth

1 cup unsweetened, "light" coconut milk

5 ounces pre-washed fresh baby spinach

1 tablespoon fresh lime juice

About 2 cups of cooked brown rice, polenta or noodles

Steam sweet potatoes until cooked (not too soft) and set aside. Heat oil and saute red pepper, onions and mushrooms until soft and the mushrooms release their liquid (about 5 to 7 minutes). Add garlic, half the cilantro and curry (to taste) and saute another minute or two until curry is blended in. Add black-eyed peas, sweet potatoes, broth and coconut milk and bring to a boil. Throw in the spinach and lower the heat. Cook 2 minutes or until the spinach wilts, gently stirring. Stir in the lime juice and top with the rest of the cilantro and serve over cooked rice, polenta or noodles.

Per serving (curry only): 264.3 calories, 8 g fat, 3.5 g saturated fat, 0 mg cholesterol, 8.1 g protein, 39.6 g carbohydrates and 8.5 g of fiber.

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Vegan Black-Eyed Pea and Roasted Red Pepper Hummus

[makes about eight 1/4 cup servings]

One 15 ounce can black-eyed peas

One 8 ounce jar roasted red peppers

2 tablespoons tahini

2 teaspoons chopped garlic

1/2 teaspoon sea salt

3 tablespoons fresh lemon juice

1/4 teaspoon cayenne pepper (optional)

1 tablespoon fresh parsley or cilantro for garnish (optional)

Rinse the roasted red peppers well, removing any seeds or blackened skin. Combine all ingredients (except parsley or cilantro) in a food processor or blender and process until smooth, occasionally scraping down the sides. Top with fresh cilantro or parsley and serve with raw veggies or baked chips.

Per serving: 70.5 calories, 2.6 g fat, 0.4 g saturated fat, 0 mg cholesterol, 2.6 g protein, 9.9 g carbohydrates and 1.9 g of fiber.

Creamy Vegan Pumpkin Soup with Curried Gravenstein Apples

Save money and make your own quick vegetable broth.

This sugar pie yielded 5 cups of chopped pumpkin for my soup.

Peeled pumpkin with seeds removed.

Using your Harvest

We grew quite a few little sugar pie pumpkins and although quite a few of them will make their way into pies, a healthier way to use them is in a soup. Since we still have a few boxes of Sebastopol Gravenstein apples, this recipe will also use some of these. You can also substitute winter squash for the pumpkin and other types of apples for the Gravensteins.

Carotenoids - Strong Antioxidants

Red, yellow and orange vegetables are full of antioxidant rich carotenoids. Although Beta-carotene is the most well known, hundreds of carotenoids have been identified. These antioxidants are believed to enhance our ability to fight cancer and other diseases. The power of these and other plant chemicals is enhanced when they are consumed together so it’s best to get them from food than to buy a vitamin pill that has isolated a single carotenoid, like beta carotene.

Nutrient Content of One Cup of Cubed Raw Pumpkin [source, Nutrition.data.com ]

Calories - 30

Fat and cholesterol - 0 g

Carbohydrates - 8g

Fiber - 1 g

Protein - 1 g

Vitamin A - 8,567 IU (171 % Daily Value)*

Potassium - 394 mg (11%)

Riboflavin - 0.1 mg (8%)

Copper - 0.1 mg (7%)

Manganese - 0.1 mg (7%)

Vitamin E - 1.2 mg (6%)

Folate - 18.6 mcg (5%)

Iron - 0.9mg (5%)

Phosphorus - 51 mg (5%)

Thiamin - 0.1 mg (4%)

Vitamin B6 - 0.1 mg (4%)

* In descending Percent Daily Values (%DV) based on an adult 2,000 calorie diet.

Make your Own Quick Broth

You can substitute ready-made broth in this recipe. But if you want to save a few dollars and use herbs from your garden and on-hand veggies, you can throw together a quick broth while you are preparing the rest of the soup ingredients.

Creamy Soup Without the Cream

Whether you are vegan, lactose intolerant or you just want to save some calories, you can make your soup creamy by blending in potatoes instead of cream.

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Creamy Vegan Pumpkin Soup with Curried Gravenstein Apples [serves 4]

For the broth:

5 cups filtered water

2 carrots, each cut in three pieces

1 large piece celery, cut a few pieces

Skin and ends of a large onion

Sprig of fresh thyme

Handful of fresh parsley

4 peppercorns

2 cloves garlic in skin, each cut in half

For the Soup:

1 1/2 teaspoons olive oil

1 large onion, peeled and chopped (about 1 1/2 cups)

1 small pumpkin, peeled and chopped (about 5 cups)

1 1/2 cups peeled and chopped Yukon Gold potatoes

3 cups of broth (from above or ready-made)

1/2 teaspoon sea salt (or to taste)

2 cups chopped Gravenstein (or other) apple

1 tablespoon Earth Balance or other vegan no-transfat margarine

1 teaspoon sweet curry

Black pepper to taste (optional)

Bring all broth ingredients to a boil in a sauce pan. Reduce heat and simmer, uncovered, while you prepare the soup (or at least 30 minutes). In a 5 or 6 quart Dutch oven, saute onion in the olive oil for 5 minutes. Add 3 cups of the broth (the above recipe may make a little more than that but only use 3 cups of it), the pumpkin, potato and salt. Bring to boil, then simmer until the pumpkin and potatoes are soft, about 15 minutes. Put the soup in a blender, blend until just smooth and return to the pot. Adjust salt if necessary. In a small sauce pan, saute apple in margarine and curry powder for 2 minutes, mixing continually. Divide soup in 4 bowls, top each with apples and freshly ground black pepper.

Per serving: 171 calories, 4.1 g fat, 1.0 g saturated fat, 0 g cholesterol, 2.8 g protein, 33.9 g carbohydrates and 3.6 g of fiber.

Vegetarian Stuffed Patty Pan Squash with Curried Ricotta, Dates, Apples and Walnuts

Hollow out the middle of the patty pan squash.

Comparing the Fat Content of Ricotta Cheese

This stuffed patty pan squash recipe can be made with any type of ricotta cheese depending on your nutritional goals and of course, how pleasing the dish is to your palate.

While developing this recipe I experimented with both low fat and part skim ricotta cheese. The low fat version was quite delicious but lacked a bit in appearance. Part skim ricotta had a bit more structure as you would expect with a little over twice the fat content. If I were making this for me and my husband, I would make it with the low fat cheese. If I were entertaining and more interested in appearance, I'd use the part skim. It's still pretty low in calories and saturated fat.

I would not recommend using the fat free ricotta unless your doctor has you on a strict, no fat diet. I tried it years ago in a lasagna recipe and it was tasteless and had no texture. I haven't used it again since. I also wouldn't make the recipe with whole milk ricotta because of the very high fat content, especially when you can get almost that kind of smoothness with the part skim.

Let me share the nutritional content of all four so you can compare and decide, depending on your requirements, which ricotta you will use when you make this recipe or other recipes requiring ricotta (like lasagna, manicotti or stuffed shells).

Nutritional Content for 1/4 Cup Ricotta (Precious Brand)

Fat Free - 45 calories, 0 g fat, 0 g saturated fat, 15 g cholesterol, 6 g protein, 4 g carbohydrates and 0 g of fiber. Provides 20% daily value of calcium.

Low Fat - 50 calories, 2.0 g fat, 1.0 g saturated fat, 15 mg cholesterol, 6 g protein, 4 g carbohydrates and 1 g of fiber. Provides 15% daily value of calcium.

Part skim - 80 calories, 4.5 g fat, 2.5 g saturated fat, 30 mg cholesterol, 5 g protein, 4 g carbohydrates and 0 g of fiber. Provides 15% daily value of calcium.

Whole milk - 110 calories, 9 g fat, 5 g saturated fat, 40 mg cholesterol, 5 g protein, 2 g carbohydrates and 0 g of fiber. Provides 15% daily value of calcium.

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Vegetarian Stuffed Patty Pan Squash [serves 2]

2 patty pan squash, 3 1/2 inches wide

1/2 cup low fat or part skim ricotta cheese

1 1/2 Medjool dates, pitted and chopped

2 tablespoons peeled apple, chopped

1/4 teaspoon sweet curry

1/4 teaspoon sea salt

1 teaspoon raw walnuts, chopped

1 teaspoon fresh parsley, chopped

Preheat oven to 350 degrees. Slice the tops off the patty pan squash and with a small spoon, hollow them out being careful not to pierce through their bottoms. Set aside. In a small bowl, mix ricotta, dates, apples, curry and salt. Fill the squash and put in an oven proof casserole dish with about 1/4 cup of water in the bottom. Cover and bake for 40 minutes or until a fork can pierce the sides of the squash. Remove from oven, top with walnuts and parsley and serve.

Per serving using low fat ricotta: 129 calories, 2.8 g fat, 1.1 g saturated fat, 15 mg cholesterol, 6.2 g protein, 22.5 g carbohydrates and 3.6 g of fiber.

Per serving using part skim ricotta: 159 calories, 5.3 g fat, 2.6 g saturated fat, 30 mg cholesterol, 5.2 g protein, 22.5 g carbohydrates and 2.6 g of fiber.

Raw Curried Lentil Soup

Day 22 of our “One Month Raw Food Cleanse”
We’re on the home stretch of our one month raw food cleanse. It’s been a lot of fun dragging out all of my raw kitchen toys and making up new recipes. This weekend I will be experimenting with Irish moss. I’ve never used it myself but I’ve had wonderful, creamy desserts with this as a key ingredient. If I create something worth sharing, you’ll see it soon!

Today I’m going to share a recipe I developed when I did my post on sprouting on May 9, 2009. I like to use tiny green lentils for this recipe and for the lentil crust on the raw pizza I posted on May 18th, 2009. I think they have a more delicate flavor than the larger brown lentils. They are extremely easy to sprout and are very digestible. As I pointed out in that May 9th post, raw lentil sprouts are a good source of protein, thiamin, iron, phosphorus and copper and a very good source of vitamin C. Since vitamin C is destroyed when heated, you’ll get the most benefit from this recipe since it is raw.

***

Raw Curried Lentil Soup [serves 2]
1 packed cup of sprouted green lentils plus some extra for garnish
3 tablespoons onion, chopped
1 cup filtered water
2 tablespoons dried raw coconut
1 medium zucchini, about 1 1/2 cups chopped
1 medium red bell pepper, chopped (1/2 for soup and 1/2 for garnish)
2 small cloves garlic, chopped
2 teaspoons sweet curry powder
1/2 cup banana, sliced
1/2 fresh jalapeno
2 tablespoons cilantro, chopped for garnish
Kernels from 1 ear of fresh, raw corn for garnish
3 tablespoons lime juice
1 small avocado
1 teaspoon salt (more or less to taste)
Several dashes of cayenne pepper (more or less to taste)

Put the dried coconut in 1 cup of water and let rehydrate for 20 minutes. After 20 minutes, put the coconut and the water in a high speed blender with the sprouted lentils (remember to save some for the garnish , onion, zucchini, half of the red bell pepper, garlic, curry powder, banana, jalapeno, lime juice, avocado, salt and cayenne pepper. Blend until smooth and place in two bowls. Garnish with extra sprouted lentils, chopped red bell pepper, corn kernels and cilantro and serve.

Per serving: 327 calories, 14.6 g fat, 4.5 g saturated fat, 2.3 g cholesterol, 8.8 g protein, 47 g carbohydrates and 9.7 g of fiber.

Menu for Day 22
Breakfast is a strawberry smoothie with fresh strawberries, a banana, a small apple, soaked almonds, a large handful of fresh spinach, a brazil nut (for selenium), flax seed oil, ice and stevia. Lunch is a large green salad with avocado, cucumber, radishes, carrot, heirloom tomatoes, pumpkin and sunflower seeds with raw crackers. Dinner is curried lentil soup and a half of a cantaloupe filled with diced watermelon. My snack today will be apple slices and raw almond butter. I’ll be experimenting with the Irish moss to come up with a dessert.