Autumn is here! This means it's time for hearty crockpot soups that will make your soul warm and cozy, as well as keeping your gut healthy and full.  

This hearty soup recipe uses good whole ingredients like lentils and butternut squash. Lentils are a wonderful source of fiber and readily absorb wonderful flavors from other foods and seasonings.  Butternut squash gives our bodies tremendous antioxidant support with a large amount of Vitamin C.   Top this nutritional soup with some fresh Parmesan and you have a delicious filling lunch or dinner! 

LENTIL BUTTERNUT SQUASH SOUP

Ingredients: 

For crockpot --------------------------

• 2 cups butternut squash, peeled and cubed
• 2 cups carrots, chopped
• 1 cup green lentils
• ¾ cup yellow split peas
• 1 onion, chopped
• 5 garlic cloves, minced
• 8 cups vegetable or chicken broth (low sodium)
• 2 tbsp Italian seasoning 
• 1 teaspoon salt

Before serving ----------------------

• 2 tbsp red wine vinegar
• 2-3 cups kale, chopped
• 1 cup parsley, chopped
• lemon juice

1. Place all ingredients in the crockpot. Cover and cook soup on high for 5-6 hours or low for 7-8 hours.
2. Once soup has finished cooking, with a hand blender, pulse or blend almost 3/4 of the soup gently until slightly creamy in texture.
3. Next, add in vinegar, kale, and parsley. Turn the heat off and let sit for about 20 minutes before serving. 
4. Serve this hearty soup with a squeeze of fresh lemon juice and fresh Parmesan cheese. Don't forget some toasted bread for wiping the bowl clean :)

                    
                 Enjoy!

               Always craving good food,
                            Jillian 

What does zucchini, pecans, raisins, and a lemon all have in common?  

    All of those random ingredients are in this deliciously crazy pasta dish! 

   This has to be one of the most random recipes I have developed yet, but I am in love with the flavors this pasta brings to my taste buds.  The combination of sweet raisins, nutty pecans, and the citrus lemon juice, all marry comfortably with the rotini pasta.  YUM!

   This tasty recipe also brings you a friendly introduction to Nutritional Yeast Flakes, if you haven't met them before.  Nutritional Yeast Flakes are a great source of protein and vitamin B-12.   Just 1 serving (1 1/2 tbsp) of these flakes is 8 grams of protein!  Nutritional yeast has a  pleasantly "cheesy" flavor, and can be added to sauces, scrambles, crackers or sprinkle over pasta, vegetables, and/or baked potatoes.   If you haven't tried them, at yeast give them a shot :) 

Lemon Pasta with Zucchini and​ Pecans

Ingredients:

• 5 cups rotini pasta (or any pasta)
• 1/2 red onion, chopped
• 3 garlic cloves, minced
• 1 zucchini, sliced and quartered
• 1 cup pecan halves
• 1/2 cup raisins
• 1 lemon, juiced
• 4-5 tbsp extra virgin olive oil
• 1 tbsp Za'atar seasoning or Italian seasoning 
• Salt and pepper, to taste
• Nutritonal yeast flakes, a heavy sprinkle on pasta right before serving

1.  Cook pasta according to directions.

2.  While pasta is cooking, put 2 tbsp of extra virgin olive oil in a large pan on medium heat.

3.  Once pan is hot, add chopped onion and garlic.  Cook until fragrant.

4.  Next, add zucchini and cook for 5 minutes. Add seasonings and stir altogether.

5.  Then, add raisins, pecans, cooked pasta, lemon juice, and 2 more tbsp of extra virgin olive oil. Mix ingredients altogether and let simmer for 8 more minutes.

6. Serve pasta with a heavy sprinkle of nutritional yeast flakes for a great "cheesy" flavor! 

              Always craving good food,
                            Jillian 

   Sorry for the lateness in posting our final week of Meal Prep Boot Camp!  I was on the road for a wedding, and then a short vacation at the beach---ahhh the salty ocean air.   Anyways, I forgot to bring my computer to write this blog post, oops!😳. However, if you have joined The Clean and Simple Life group on Facebook, then you would have seen my informal post for this week's menu.  If you haven't joined this amazing group of healthy individuals, then please join for recipes, ideas on healthy eating, and for support from a positive community! 

    Please, please, pretty please leave feedback on what you liked about this 4-week Foodcamp, and what you would like to see in the future.  I enjoy planning out weekly menus of healthy meals to help others stay healthy, so you can enjoy eating good food! 

Here is the menu for Week 4 of Foodcamp.

Breakfast: Protein Shake

​Blend together:

• 9 oz. almond milk
• 1/2 cup rolled oats
• 1 banana or 1 cup berries
• 1 tbsp natural peanut butter/almond butter
• 1 scoop chocolate or vanilla protein powder

Meal prep lunches: Chicken burgers

Snack 1: Mason Jar Berry Yogurt Parfait

Layer in a mason jar in the order ingredients are listed.  Stir altogether before eating :)

• 1 cup of plain Greek yogurt
• 1 cup of berries or chopped fruit
• 1/4 cup rolled oats
• 2 tsp pumpkin seeds or nuts
• 1 tsp cinnamon
• 1 -2 tsp honey

Snack 2: 1/4-1/2 cup hummus with 1 cup of chopped veggies (carrots, cucumbers, etc.)

Dinner meals 
Monday: Summer zucchini and bean chili

Tuesday: Leftovers

Wednesday: Pizza

Thursday: Brinner [breakfast for dinner]

Try making 2 eggs your favorite way with whole grain toast or try these delicious Chia seed pancakes! Serve with a side salad or lightly saute some spinach or kale in olive oil with salt + ground pepper

Friday: Date night - Order a healthy meal out with loved ones! 

I hope you enjoyed your 4 weeks of choosing, prepping, and eating delicious healthy foods!

        Always craving good food,

                     Jillian 

  Let's get ready for another healthy week  of good food!  This is the menu for Meal Prep Foodcamp Week 3.  If you missed Week 1 and 2, that's okay!  You can view my previous posts to start at Week 1 or just start today with Week 3.  It doesn't matter where you start, but that you just start! 

   Remember, this Foodcamp is designed to kick your gut into shape! For Week 3, I am telling you exactly what to prep/eat for breakfast, lunch, snacks and dinner.  Some recipes from the previous weeks may repeat, and some will be new.  Whether you like it or not, you will have to make time to prep food, and eat every 2-3 hours, or you will be banished to a bloating, low energy, 

    This Sunday or Monday (Holiday), you will grocery shop, and prep your lunches for the week.  There are absolutely no excuses why you shouldn't be feeling as healthy and happy as possible! 

Week 3 (Tuesday-Friday)

​  Make your lunches for the week on Sunday. Prepare protein balls and Greek Yogurt Dip ahead of time.  Remember to drink lots of water!
​

• Breakfast:  Protein Smoothie

               Blend ingredients altogether. 

• 9 oz of liquid (coconut water, water, almond milk or other milk)
• 1 banana or 1 cup of any fruit
• 1 heaping scoop protein powder, chocolate or vanilla 
• Handful of greens (kale, baby spinach, mixed greens, etc.) 
• 1 tbsp chia or flax seeds
• 1 tsp cinnamon ​

*For coffee drinkers: Coffee with half-n-half, or almond or coconut milk flavored creamers. 

• Snack 1 : 1/2 cup Greek yogurt dip (recipe below) with 1 cup of chopped veggies (carrots, cucumbers, etc.)  

​Greek Yogurt Dip
(mix ingredients altogether)

• 1 cup plain Greek yogurt
• 2 cloves of garlic, minced
• 1 teaspoon chopped fresh parsley

• 1 teaspoon chopped fresh cilantro
• 1 teaspoon chopped green onion
• 1/4 teaspoon onion powder
• Salt & Ground pepper, to taste

• Lunch: Turkey Taco Salad Bowls 

Taco Salad
Ingredients: 2 lbs of Ground Turkey  + 8 Spices* + Avocado + Organic Salsa + Greens 
*8 Taco Spices needed to make the best tasting Taco Meat!

• 2 tsp chili powder
• 1 1/2 tsp paprika
• 1 tsp onion powder
• 1/2 tsp sea salt
• 1/2 tsp garlic powder
• 1/2 tsp ground cumin
• 1/2 tsp oregano
• dash of cayenne pepper

1.  Put your meat in a medium size skillet and cook on medium heat. Break turkey into smaller pieces as meat is cooking. 
2.  Once meat has finished cooking, add all 8 Taco Spices
3.  Serve this delicious taco meat with avocado, organic salsa, plain Greek yogurt, and your favorite greens (chopped kale, spinach, arugula, asparagus, etc.).
4.  To prepare lunch bowl:  3/4 -1 cup meat, 1 cup of greens, 1/4 cup of salsa, dollop of Greek yogurt (optional) 

• Snack 2:  2-3 Protein balls

• Dinner meals: 

Monday: Holiday- Enjoy good food with family and friends. Choose protein and veggies to help keep you feeling full!

Tuesday: Maple BBQ Turkey Pork Burgers
or Chicken Chorizo Enchilada Casserole

Wednesday:  Leftovers 

Thursday: Brinner (breakfast for dinner) 
Try making 2 eggs your favorite way with whole grain toast or these Protein-Packed Waffles! Serve with a side salad or lightly saute some spinach or kale in olive oil with salt + ground pepper 

Friday: Pizza (Click to read how you can build the best tasting pizza!)

 "If it doesn't challenge you, it doesn't change you."

        Always craving food,
                             Jillian ​