Lunch Archives - Page 3 of 6 - Sole to Soul Coaching

October 19, 2020

Italian Cannellini Bean Stew

Italian Cannellini Bean Stew INGREDIENTS: 1 onion 2 garlic gloves 1-3 carrot(s) 1-3 celery stalk(s) 4 oz mustard greens 1 lemon 13.4 oz cannellini beans 2-4 veganItalian Sausages (or any vegan sausages) 1 tsp herbs de Provence (or Italian herbs) 2 cups of vegetable broth 1-2 TBS soy-free vegan parmesan or Nutritional Yeast PREPARATION: Peel

October 17, 2020

Coconut & Red Lentil Soup

Coconut and Red Lentil Soup INGREDIENTS: 1 1/2  TBS cumin seeds 1 TBS coriander seeds 1/2 TBS Black Pepper 2 TBS Olive Oil 1 Small Onion – diced 1 1/2 cups red lentils 4 to 5 cups vegetable stock (or water) One 12-ounce can coconut milk 2 TBS minced or grated (not zested) fresh ginger

October 17, 2020

Crazy Sexy Bean Chili

Crazy Sexy Bean Chili INGREDIENTS 1 1/2  TBS cumin seeds 2 TBS olive oil 1 white onion 3 garlic gloves, minced 1 jalapeño, finally diced (for less heat remove the seeds and use less or none)  2 TBS chili powder 1 1/2 cups ground seitan (alternatives:  crumbled tempeh, {wheat free}, or finely chopped mushrooms (soy-free})

July 11, 2020

Split Pea Potato Soup

SPLIT PEA POTATO SOUP INGREDIENTS: 6 cups low-sodium vegetable broth or water 1 1/2 cups dry split peas 1 bay leaf 1/2 teaspoon dry mustard 1 onion chopped 2 gloves garlic, minced 2 celery stalks, chopped 3 medium red skin potatoes, cubed 1 tablespoon low-sodium tamarin 1 tablespoon balsamic vinegar Black pepper Hot Sauce Parsley

July 03, 2020

Vegetarian-Protein Bowl with Chili-Lime Dressing

Vegetarian-Protein Rice Bowl with Chili-Lime Sauce INGREDIENTS: 1 Cup of Jasmine or Brown Rice 1/ 2 Cup Lentils 12 tsp Paprika 12 tsp sea salt 1 TBSP Extra Virgin Olive Oil (or skip) 1Package of organic, non GMO Firm Tofu 1 bunch of Boy Choy and/or spinach chopped 2 TBSP Chives (finely chopped) 1 Stalk

June 29, 2020

Roasted Carrot and Pumpkin/Squash Soup

Roasted Carrot & Pumpkin/Squash Soup INGREDIENTS: 2 TBS Extra Virgin Oil (or water in an non-stick pot) 1-2 cups roasted pumpkin or squash (summer or winter) 4 cups of Vegetable Stock (vegetable —homemade or use lowFODMAP stock cubes 2 TBS garlic — minced 5 Carrots —peeled and chopped 1 TBS Mustard Seeds 2 tsp Sea

June 28, 2020

Low FODMAP Energy Bar

Low FODMAP Energy Bar INGREDIENTS: 2/3 cup Almonds (roasted or to chopped) 2/3 cup Natural no salt or sugar Peanut Butter 1 1/4 cup Rolled Oats 2/3 Cup Maple Syrup 1/3 Cup Dried Unsweetened Cranberries 1/3 cup Dried Banana 2/3 cup Quinoa Flakes 2/3 cup Puffed Brown rRce 1 1/4 TBS Chia Seeds 1 1/4

June 16, 2020

BREAKFAST SALAD BOWL

BREAKFAST SALAD BOWL INGREDIENTS: 2 slices bread of choice 2 handfuls salad leaves per bowl 2 baby cucumbers, sliced 2.6 oz. (75g) feta cheese, cubed   2.6 oz. (75g) blueberries 2 tbsp. pumpkin seeds 1 tbsp. olive oil 2 tsp. honey ½ lemon, juiced PREPARATION: Toast the bread and tear into small pieces.  Assemble the salad

June 16, 2020

AVOCADO, FETA & POMEGRANATE TOAST

AVOCADO, FETA & POMEGRANATE TOAST (or Vegan Cheese) NGREDIENTS: 2 slices wholemeal bread 1 avocado ¼ cup (50g) feta cheese, crumbled or Vegan Cheese (like cashew) ¼ pomegranate, seeds mint leaves, to garnish  PREPARATION: Toast the bread to your liking. Remove the avocado flesh and mash it up with a fork, season with salt &

June 16, 2020

Peanut Butter and Jelly Smoothie

PEANUT BUTTER AND JELLY SMOOTHIE INGREDIENTS: 1 small banana (frozen or fresh) 1TBS peanut butter 3/4 cups frozen raspberries (or raspberry/strawberry combo) 1 to 1 1/2 cups almond milk, unsweetened (I use water and top with almond milk) Add Plant Based Vanilla Protein powder (optional) 1 -2 TBS fiber powder or ground flax seed Ice